Body Transformation: Training On The Curve

Hypertrophy doesn't come easy. It doesn't choose who grows. Muscle is built by training heavy and eating heavier. Roman accepted it and built a body most grown men would covet!

Name: Roman Dennis
BodySpace: Rdennis47

Roman Dennis Roman Dennis
AGE 15
105 lbs
AGE 16
140 lbs

Why I Decided To Transform

I never really thought anything about my body up until about my freshman year of high school. I always thought I was an average-sized kid until the day I went to this pool party. The minute I took my shirt off I realized that this was the complete opposite. I was really surprised how frail I was and almost didn't believe it.

Meanwhile during school my friends would take me to the weight training room to go bench press. While everyone was having competitions to see who could lift more I just kind of stood back and watched.

I even remember one time when all of my friends were going to the weight room and my girlfriend at the time had asked me if I was going to go lift with them. I felt so ashamed when I lied and said that I couldn't because I'd hurt my back. In reality, I just didn't want to get embarrassed by how weak I was.

I had no interest in being the strongest kid in my class and still don't care about that today. But once I hopped on that bench and maxed out at a whopping 70 pounds, I knew I had to do something. Not to impress anyone, but just to do it for myself!

Once I started working out, I really started feeling much better about myself. It gave me more energy, it helped relieve stress, and it kept me from doing un-productive things like watching TV or playing video games all day. It also made my confidence skyrocket!

My family has been inspired watching me grow and has started eating right to improve their overall health. That is one thing I love about working out and eating right: You set a good example for others around you and you inspire others to do great things.

Weights trump video games every time.
Weights trump video games every time.

How I Accomplished My Goals

What really got me started in this journey were my brothers. I have always looked up to them and wanted to be as great as them. I knew both of my brothers worked out frequently and had been doing so for many years, so of course they were my go-to guys for workout advice.

One of my brothers recommended that I just start with the basics: sit-ups, push-ups, pull-ups. I also had a pair of 15-pound dumbbells I would use at my house. After I had been working out at home for a considerable amount of time, my brother would occasionally take me to his gym. This worked until he moved away for work. This forced me to get my own gym membership.

During the summer, my uncle was generous enough to get me a trainer. This helped me immensely and helped me learn some vital things about working out. For the majority of this I had been training by myself, but just recently my sister introduced me to her two friends who are bodybuilders. I have been training with them ever since and have greatly gained from their help.

Without my family's help I don't know where I would be. They have all helped me so much in many different ways and I simply cannot thank them enough.

With that being said, I would like to just say thanks to my family: mom, dad, Cj, Phil, Adrianne, and Michael. I would also like to thank my friends Shane and Wyatt for helping me and pushing me in my training.

Supplements That Helped Me Through The Journey


Diet Plan That Guided My Transformation

If you are a hard-gaining ectomorph like me, you should know that eating is a big part of your regimen if you are looking to bulk up. Eating should be just as important, if not more important than working out.

Hard gainers like me have to be consuming over 3,000 calories to continuously gain weight. I personally shoot for 3,400 as my goal for the day.

To be honest, sometimes it sucks having to eat so much and there are times where it made me sluggish, especially in the beginning of the diet. Just know that it gets easier as time goes on, much like working out.

Another important thing that I have learned this past year is that the quantity of calories is not as important as the quality of the calories you should be consuming.

So make sure you are eating good, clean foods and make sure to drink plenty of water throughout the day!

Meal 1
Meal 2

Deli sandwich with:

Meal 3: Pre-Workout
Meal 4: Post-Workout
Meal 6
Meal 7

If any additional calories are needed, I will snack on granola or even have a milkshake when I need to knock out a few hundred more.

Training Regimen That Kept Me On Track

This is the most recent training regimen I have been on ever since being introduced to it by my training partners. It is based off of pro natural bodybuilder Lane Norton's workout. What you need to focus on is quality over quantity. It is much more productive to have done 4 reps of something with good form rather than 10 reps that are sloppy.

A bit of advice I have for beginners who may be starting with relatively low weight: Even though the weight you are doing may be embarrassing, don't feel like you need to add on more. Everyone has to start somewhere, and before you know it you'll be making gains like no other.

The first two days are heavy and the remaining are hypertrophy days.

Note: As I'm trying to bulk and can maintain a low body fat percentage, I have decided to add no cardio in my regimen at all. I do not recommend this to everyone as many bodies have different needs. However, there is a time for HIIT cardio on Wednesday.

Day 1: Upper Power
Day 2: Lower Power


Day 3: Abs/Calves
Day 4: Back and Chest Hypertrophy






Day 5: Shoulders and Arms Hypertrophy






Day 6: Lower Hypertrophy


Day 7: Rest

What Aspect Challenged Me The Most

I can definitely say the most challenging thing for me has to be eating. I can normally go awhile without getting hungry, so that means that throughout the day I am eating when I really don't want to, but have to.

One big conflict this caused for me was that it was making me feel tired throughout the day, which in turn effected my workout. I overcame this by not eating so much before my workout (I shoot for 1,000 pre-workout) and eating the remaining 2,000-plus after the gym.

My Future Fitness Plans

Of course I plan to maintain my physical health throughout my lifetime, but I also wish to compete in bodybuilding competitions for as long as I can.

Furthermore, I think I would like to be a physical trainer in the future and help others reach beyond their physical expectations like I did.

He turned his discouragement into encouragement.
He turned his discouragement into encouragement.

Suggestions For Aspiring Transformers

My advice goes out to all the people who may be discouraged to start working out, or to people who do workout but aren't seeing the results they want. Everyone has to start somewhere (just look at my before picture!) and there is only one way to go: up!

Don't feel like you can't be anything less than great! As long as you have the dedication mixed with the right fitness habits, I promise you won't be disappointed. Just realize that this stuff takes time and knowledge.

How Helped Me Reach My Goals was extremely important throughout my journey. I personally love reading the transformation articles to see that I am not alone on this lifelong journey. It is very encouraging.

Not only does it offer good articles and advice, but it has pretty much everything you need to help you transform in its store.

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