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Mark Was Determined To Build Up His Body And Put On 70 Lbs Of Muscle!
Mark Was Determined To Build Up His Body And Put On 70 Lbs Of Muscle!

Mark wasn't content with his small frame so he made the decision to go to the gym and kick it up a notch. See how he changed his body and put on 70 pounds of muscle.

By: Teen Transformation Of The Week


Vital Stats

Name: Mark Millich

Email: w8lifter240@aol.com

Bodyspace: Naturalteen240

Mark Millich Mark Millich

Before:

Age:
14
Height:
5'5"
Weight:
105 lbs
Body Fat:
6%
Waist:
28"
Thighs:
18"
Arms:
11"
Chest:
36"
Calves:
12"

After:

Age:
16
Height:
5'11"
Weight:
175 lbs
Body Fat:
12%
Waist:
31"
Thighs:
24"
Arms:
16"
Chest:
43"
Calves:
16"


Why I Got Started

I was never the athletic or muscular type as a kid. I began gaining some fat around 6th grade, and looked pretty bad. I was fortunate enough to have an Elliptical in my basement, so I began using it every day for 30 minutes. I didn't have a whole lot of fat on me, but I lost a good 20 pounds and began eating healthier. I was 100 pounds, but active and healthy. It wasn't until around 7th grade that I began messing around with my stepdad's weight set in my basement. I was fortunate to have an awesome home gym, but had no idea where to start. Like most beginners, I did curls with dumbbells, some bench presses, lat pulldowns, etc. I completely neglected my lower body and did the same routine every time I trained. I was messing around, so it was nothing serious. I eventually decided to try wrestling in 8th grade.

I Was Fortunate To Have An Awesome Home Gym, But Had No Idea Where To Start
+ Click To Enlarge.
I Was Fortunate To Have An Awesome Home Gym,
But Had No Idea Where To Start.

It was around this time that I received the P90X training program for my birthday. I had just turned 14 and began doing the program every day before wrestling practice. I weighed only about 100 pounds, but gained a significant amount of muscle tone. After the season ended, I continued doing the P90X training. I saw incredible results and gained about 50 pounds in a year. I discovered Bodybuilding.com in the summer of 08. It was there that I discovered teen bodybuilding and training. I decided then that I ultimately wanted to body build. I got a gym membership to Gold's Gym my freshman year of high school and began training for the sport. I now train 4-5 days per week and stay on a strict diet.


How I Did It

Ever since I really began training strictly, I have always had this urge to lift. I was smaller than most kids when I began, but even knowing that most were bigger and stronger than me, I always felt better knowing that I was working harder than they were with both dieting and training. Lifting just gave me a satisfaction that nothing else could. It was self satisfaction knowing I was doing something great for myself that nobody else was doing. I have always had this mindset that has allowed me to train harder than most.

I'm currently doing the Training Secret, a routine developed by Chris Rademacher, that has better helped me tap into and expand this inner strength, and is showing me just how to really release my full potential. This routine I'm doing now has done nothing but open so many doors into my training, and I can't wait to see just how far it's going to take me. It's the one routine that has actually shown me how to become a better bodybuilder, instead of just telling me what to do. It's incredible!

Lifting Just Gave Me A Satisfaction That Nothing Else Could
+ Click To Enlarge.
Lifting Just Gave Me A Satisfaction That Nothing Else Could.


Supplements

Note: Supplement dosages and schedule listed below in Diet section.


Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre-Workout

Meal 5: Post-Workout

Meal 6: Before Bed


Training

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.

Day 1: Chest/Back

Superset:

Superset:

Superset:

Superset:

  • Cable Crossovers: 3 sets of 10 reps
  • Lat Pulldowns: 3 sets of 10 reps

Day 2: Legs

  • Barbell Squats: 5 sets of 8 - 10 reps
  • Leg Press: 3 sets of 8 reps
  • Leg Extensions: 4 sets of 12 reps
  • Stiff Leg Deadlifts: 3 sets of 10 reps
  • Seated Leg Curls: 4 sets of 12 reps
  • Lying Leg Curls: 3 sets of 12 reps

Day 3: Arms

Superset:

Superset:

Superset:

Superset:

  • Dumbbell Curls: 3 sets of 10 reps
  • Overhead Triceps Extensions: 3 sets of 10 reps

Day 4: Shoulders/Traps

Superset:

Superset:

Superset:

Superset:

  • Dumbbell Front Raises: 3 sets of 10 reps
  • Barbell Shrugs: 3 sets of 10 reps

Day 5: Cardio/Abs

  • Decline Crunches: 4 sets of 15 reps
  • Jackknife: 4 sets of 15 reps
  • Russian Twist: 4 sets of 15 reps
  • 30 min of Elliptical

Day 6: Rest

Day 7: Rest


Suggestions for Others

"Consistency" is truly the key to bodybuilding. The word says it all. If you stay consistent to both your training and dieting, then you will achieve success in this sport. I'm bigger than my friends not because of genetics, but because I am consistent with every aspect of my bodybuilding. It's truly the most disciplined sport in the world. You have to learn to prioritize your schedule to fit your workouts in, but it's all worth it in the end. Rome was not built in a day, and neither was your body.

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Mark Was Determined To Build Up His Body And Put On 70 Lbs Of Muscle!
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CHINTAN4R

Rep Power: 10

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CHINTAN4R

fake!!! not 16!!!!

Article Rated:
Mar 22, 2012 11:31pm | report
 
Guisse1

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Guisse1

stop hating he worked hard

Jun 10, 2012 10:54am | report
Naturalteen240

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Naturalteen240

That was result of hard work. I'm 18 now, but that was far from fake.

Sep 21, 2012 8:58am | report
angelorusso

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angelorusso

Great article, I've been using this as a guide for the last week and I've gained at least 2 pounds of muscle and can see huge differences with my body fat. This was really helpful :)

Jan 20, 2013 3:25am | report
 
mtrp

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mtrp

great job ,but hieght increased alot in 2 years

Sep 12, 2013 2:26pm | report
 
Showing 1 - 5 of 5 Comments

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