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AGE 15 HEIGHT 5'8" WEIGHT 126 lbs BODY FAT 19% |
AGE 16 HEIGHT 5'9" WEIGHT 150 lbs BODY FAT 7% |
I was very skinny as a child. At age 15, I got belly fat from eating a lot of junk food with no physical activity. Watching television woke me up to fitness and showed me people with great physiques. I decided to remove my belly fat and get a six pack like the people I saw on TV.
I went to the gym and started dieting to remove my belly fat. When I saw results from cardio and dieting, I decided to lift weights to get bigger muscles and leave my skinny frame behind. I got on the Internet looking for ways to build muscle and found Bodybuilding.com.
Through Bodybuilding.com, I found dieting supplements and started a lifting regimen to live healthy and look good. That's when my transformation started. I discovered that this way of life wass fantastic and beneficial to me in numerous ways.
At first, I listened to lots of people who succeeded at bodybuilding. After learning as much as I could from there, I started studying the sport myself. My research started on the Internet and spilled over into the gym. Slowly, I learned how to gain muscle and strength.
I found great people on Bodybuilding.com to follow like Steve Cook, Greg Plitt, and Kris Gethin. I was also inspired by my family who provided great inspiration to keep me on track to transforming.
ON Gold Standard 100% Whey
1 serving
Multivitamin
1 serving
ON Superior Amino 2222
1 serving
Fish Oil
1 serving
My diet plan is great because it's simple, easy, and consists of seven meals daily. For me, the most important meals are pre and post-workout. I prepare my meals in advance, which is really helpful.
ON Gold Standard 100% Whey
1 1/2 scoops
Eggs
2
Egg Whites
6
Veggies
1 cup
Oats
3/4 cup
ON Gold Standard 100% Whey
1 1/2 scoops
Apple
1
Almonds
15
Salad
10oz
Roasted Turkey
4oz
Banana
1
Avocado
1 serving
Sweet Potato
1
ON Gold Standard 100% Whey
1 1/2 scoops
ON Gold Standard 100% Whey
1 1/2 scoops
Tuna
1 can
Steak
8oz
Broccoli
1 cup
Brown Rice
1 cup
Greek Yogurt
6oz
Almonds
15
Granola
1 cup
I worked out five days per week starting on Wednesday. Each workout lasts nearly three and a half hours starting with cardio.
Cardio (warm-up)
Cardio
5 minutes
Exercises
Incline Dumbbell Press
3 sets, 12 repsIncline Dumbbell Flyes
3 sets, 12 repsDumbbell Bench Press
3 sets, 12 repsDips - Chest Version
5 sets, 10 repsBarbell Bench Press - Medium Grip
3 sets, 12 repsDumbbell One-Arm Triceps Extension
3 sets, 12 repsLying Triceps Press
3 sets, 12 repsTriceps Pushdown - Rope Attachment
3 sets, 12 repsSeated Triceps Press
3 sets, 12 repsBench Dips
3 sets to failure
Cardio (warm-up)
Cardio
5 minutes
Exercises
Pullups (Wide-grip)
5 sets, 10 repsLying T-Bar Row
3 sets, 10-15 repsClose-Grip Front Lat Pulldown
3 sets, 10-15 repsOne-Arm Dumbbell Row
3 sets, 10-15 repsStraight-Arm Pulldown
3 sets, 10-15 repsIncline Dumbbell Curl
4 sets, 8-10 repsSpider Curl
4 sets, 8-10 repsEZ-Bar Curl
4 sets, 8-10 repsConcentration Curls
4 sets, 8-10 repsHammer Curls
3 sets, 10-12 sets
Cardio (warm-up)
Cardio
5 minutes
Exercises
Barbell Squat
1 warm-up set, 20 reps; 5 working sets, 10 repsLeg Press
4 sets, 10 repsBarbell Lunge
4 sets, 20 repsLeg Extensions
4 sets, 12 repsFlat Bench Lying Leg Raise
3 sets, 30 repsCrunches (Double)
3 sets, 30 repsStiff-Legged Barbell Deadlift
4 sets, 12 repsStanding Leg Curl
4 sets, 15 repsStanding Calf Raises
4 sets, 15 repsHanging Leg Raise
5 sets, 20 reps
Cardio (warm-up)
Cardio
5 minutes
Exercises
Dumbbell Shoulder Press
5 sets, 8-10 repsSide Lateral Raise
5 sets, 8-12 repsReverse Machine Flyes
4 sets, 8-12 repsFront Dumbbell Raise
5 sets, 8-12 repsUpright Barbell Row
5 sets, 8-12 repsBarbell Shrug
5 sets, 8-12 reps
Cardio (warm-up)
Cardio
5 minutes
Superset
EZ-Bar Curl
3 sets, 10-12 repsStanding Dumbbell Triceps Extension
3 sets, 10-12 reps
Superset
Spider Curl
3 sets, 10-12 repsDumbbell One-Arm Triceps Extension
3 sets, 10-12 reps
Superset
Lying Triceps Press
3 sets, 10-12 repsTriceps Pushdown - Rope Attachment
3 sets, 10-12 reps
The diet was the most important part of my life. I have to give it my best to reach my goals.
I want to enter a competition, win, and continue finding my way in the sport to reach endless goals.
Don't ever stop. Stay transforming by creating new goals. Work hard, understand it will be difficult, and give it your best to follow a nutrition and workout plan. Don't listen to people who say you will never accomplish your goals.
Focus on your goal, but don't make transforming your whole life. If you're my age, continue focusing on school and maintain a healthy social life. Always try to find new ways to motivate yourself.
Bodybuilding.com is the greatest website I've ever seen. It helped me in every way to reach my nutrition, workout, and supplement goals. Bodybuilding.com helps you stay on track by providing endless motivation.
Start Your Own Transformation Today
