Body Transformation: Concrete Kyle

He was the definition of skinny. Every rib and bone was exposed. The ridicule he faced from classmates was overwhelming. That's when Kyle joined a gym and transformed

Name: Kyle Dansereau
Email: Kyledansereau11@gmail.com
Bodyspace: Italianguido

Kyle Dansereau Kyle Dansereau
AGE 16
HEIGHT
5'9"
WEIGHT
125 lbs
BODY FAT
7%
AGE 18
HEIGHT
5'9"
WEIGHT
164 lbs
BODY FAT
13%

Why I Got Started

I was so tired of being skinny and constantly being made fun of; getting called anorexic and bullied all throughout middle school and high school. I did not have an ounce of muscle on my body. It was bad - you could see every bone and rib on me! I decided one day to join the local YMCA, and from there, built up experience and moved onto a bigger gym. I started to notice changes rather quickly at first and this pushed me to keep going. I did not want to stop.

I would go the gym and stay for hours. It's so hard for me to gain weight, but I pushed myself as much as I could and kept seeing improvements. After a few months, people had realized my arms were getting bigger and started to compliment me rather than make fun of me. This pushed me to work even harder and I finally started to build confidence in myself, something I had completely lost from being bullied daily. Over time people left me alone and in many cases people apologized then asked me for advice. Since I started, I have put on about 40 pounds! If I can do it, anyone can!

How I Did It

I was so determined to not be skinny. I tracked myself by taking photos every several months and doing comparisons. I became addicted to working out and could never get it out of my head. I'd leave the gym and be thinking of what I was going to do tomorrow or if I should go again after. My friends also played a big role; they were always very supportive of me the whole time. Also, once I really started to notice results and see veins and muscles, I didn't want to stop! Walking through the gym doors, I'd put on my iPod, blast my music, and lift like an animal.

Supplements

I wasn't too crazy about supplements at first, but over time, once I really started to get experienced with the gym and nutrition, I did find several supplements I have grown to love and use daily.

I used Muscle Juice by Ultimate Nutrition. This was very high in calories and protein to help me gain weight and get in extra calories. I also used MuscleTech Nitro-Tech Pro Series directly after workouts because of the amino make-up. I took my daily Mega Men Vitamin from GNC and Vitamin Shoppe Fish Oil. For a pre-workout, I love to use Cellucor C4 (this product actually works amazing). On days when I don't use a pre-workout, I take Kre-Alkalyn with arginine because it gives me an insane pump and brings out vascularity.

With Breakfast
Pre-Workout

Or

Diet

Breakfast
  • Orange Juice

    Orange Juice

    12 ounces

  • Fruit

    Fruit

    2 pieces

  • Scrambled Eggs

    Scrambled Eggs

    3 eggs

  • Oatmeal

    Oatmeal

    1 bowl

  • Weight Gainer

    Weight Gainer

    1 serving

Post Workout
Lunch
  • Grilled Chicken Sandwich

    Grilled Chicken Sandwich

    6 ounces

  • Smoothie

    Smoothie

    1 small smoothie with assorted fruits and yogurt

Dinner
  • Steak

    Steak

    8 ounces

  • Pasta

    Pasta

    1/2 box

  • Baked Potato

    Baked Potato

    1 potato

  • Rice

    Rice

    1/2 cup

  • Salad

    Salad

    1 small salad

  • Cooked Vegetables

    Cooked Vegetables

    1/2 cup

  • Green Tea

    Green Tea

    1 cup

Before Bed
  • Weight Gainer

    Weight Gainer

    1 serving

  • Ice Cream

    Ice Cream

    1 bowl

  • Peanut Butter and Jelly Sandwich

    Peanut Butter and Jelly Sandwich

    1 sandwich

Training

Abs are done daily with a variety of different exercises! Workouts are changed every two weeks.

Day 1: Chest
  • Bench Press Bench Press

    Bench Press

    4 sets of 10 reps Alternate Options:
    Incline Bench Press, or Decline Bench Press
  • Barbell Pull-Overs Barbell Pull-Overs

    Barbell Pull-Overs

    4 sets of 12 reps
  • Butterflyes Butterflyes

    Butterflyes

    4 sets of 10 reps
  • Cable Chest Press Cable Chest Press

    Cable Chest Press

    4 sets of 12 reps
  • Dips Dips

    Dips

    5 sets of 10 reps
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    3 set of 15 reps Alternate Options:
    Incline Dumbbell Flyes, or Decline Dumbbell Flyes
  • Cable Flyes Cable Flyes

    Cable Flyes

    5 sets of 10 reps
  • Chest Press Chest Press

    Chest Press

    3 sets of 8 reps
  • Push-Ups Push-Ups

    Push-Ups

    1 set to failure


Day 2: Cardio Only
  • Treadmill Treadmill

    Treadmill

    30-60 minutes
Day 3: Arms
  • Incline Dumbbell Curls Incline Dumbbell Curls

    Incline Dumbbell Curls

    4 sets of 10 reps
  • Dumbbell Curls Dumbbell Curls

    Dumbbell Curls

    4 sets of 10 reps
  • Cable Curls Cable Curls

    Cable Curls

    4 sets of 10 reps
  • Barbell Curls Barbell Curls

    Barbell Curls

    4 sets of 10 reps
  • Drag Curls Drag Curls

    Drag Curls

    4 sets of 10 reps
  • EZ-Bar Curls EZ-Bar Curls

    EZ-Bar Curls

    4 sets of 10 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    4 sets of 10 reps
  • Bench Dips Bench Dips

    Bench Dips

    4 sets of 10 reps
  • Cable Triceps Extensions Cable Triceps Extensions

    Cable Triceps Extensions

    4 sets of 10 reps
  • Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension

    Decline Dumbbell Triceps Extension

    4 sets of 10 reps
  • Dip Machine Dip Machine

    Dip Machine

    4 sets of 10 reps
  • Dumbbell One-Arm Extensions Dumbbell One-Arm Extensions

    Dumbbell One-Arm Extensions

    4 sets of 10 reps
  • Lying Dumbbell Triceps Extensions Lying Dumbbell Triceps Extensions

    Lying Dumbbell Triceps Extensions

    4 sets of 10 reps


Day 4: Cardio Only
  • Treadmill Treadmill

    Treadmill

    30-60 minutes
Day 5: Shoulders
  • Dumbbell Deltoid Raises Dumbbell Deltoid Raises

    Dumbbell Deltoid Raises

    3 sets of 10 reps
  • Arnold Press Arnold Press

    Arnold Press

    3 sets of 10 reps
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

    3 sets of 10 reps
  • Cable Shoulder Press Cable Shoulder Press

    Cable Shoulder Press

    3 sets of 10 reps
  • Upright Rows Upright Rows

    Upright Rows

    3 sets of 10 reps
  • Dumbbell Deltoid Raises Dumbbell Deltoid Raises

    Dumbbell Deltoid Raises

    3 sets of 10 reps
  • External Rotation Cables External Rotation Cables

    External Rotation Cables

    3 sets of 10 reps
  • Front Plate Raise Front Plate Raise

    Front Plate Raise

    3 sets of 10 reps
  • Seated Barbell Military Press Seated Barbell Military Press

    Seated Barbell Military Press

    3 sets of 10 reps


Day 6: Back
  • Barbell Shrugs Barbell Shrugs

    Barbell Shrugs

    4 sets of 10 reps
  • Upright Cable Rows Upright Cable Rows

    Upright Cable Rows

    4 sets of 10 reps
  • Chin-Ups Chin-Ups

    Chin-Ups

    4 sets of 15 reps
  • Close-Grip Lat Pull-Downs Close-Grip Lat Pull-Downs

    Close-Grip Lat Pull-Downs

    4 sets of 10 reps
  • Leverage Iso Rows Leverage Iso Rows

    Leverage Iso Rows

    4 sets of 10 reps
  • Deadlifts Deadlifts

    Deadlifts

    4 sets of 10 reps
  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    4 sets of 10 reps
  • Long Bar Rows Long Bar Rows

    Long Bar Rows

    4 sets of 10 reps
  • Inverted Rows Inverted Rows

    Inverted Rows

    4 sets of 10 reps


Day 7: Off

Suggestions For Others

You can never give up! Bodybuilding is not something that happens overnight; it's a lifestyle you have to commit to. Build a set gym schedule and it will just become a part of your daily routine once you get used to it. Believe me, once you become addicted, you'll want to go everyday and never want to leave! Track your progress and never back down. Always push yourself to the max because this is what helps you gain muscle. If I can do it, you can too!

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