Become A Lean Teen Machine.

Zachary Hall did it — and so you can you! Follow his lead.

Vital Stats

Name: Zachary Hall

Email: zhall616@me.com

Bodyspace: zhall616

Zachary Hall Zachary Hall

Before:

Age: 17
Height: 5'10"
Weight: 174 lbs
Body Fat: 25%
Waist: 34"
Thighs: 22"

After:

Age: 17
Height: 5'11"
Weight: 135 lbs
Body Fat: 10%
Waist: 28"
Thighs: 18"

Why I Got Started

I have been chubby pretty much my whole life. When high school hit, everyone shot up and got thin, guys started bulking for football and other sports, but I stayed the same "kid" who was addicted to food, especially candy.

I continued to gain weight, but no height, until finally I began to mature my junior year. Still, I ate only junk, lots of candy, and never anything healthy.

The summer before my senior year, I reached an all time high weight of around 175 pounds. There was a back to school pool party, and I was embarrassed to take my shirt off because of the other guys and mainly because I didn't want the girls to see me like that.

Every day I would wake up, look in the mirror and say to myself "Is this how I really have to look?" My little brother would tease me and call me "fatty." He was of course joking but I took it seriously since I was so self-conscious.

I then decided to make a change.

I then decided to make a change
Click To Enlarge.
I then decided to make a change.

How I Did It

I immediately started and changed my diet completely. I dropped most all sugars, white bread, carbonation, etc. and began to eat 5-6 small meals per day.

I immediately felt like a million bucks! I ate what I thought were clean foods, but I was still not as disciplined as I should have been, having cheat meals a few times a week.

I dropped down to about 150 pounds after the 60 days. I felt great, but was still unhappy. I joined the swim team to continue my cardio and found a friend who was into bodybuilding. He drew me up a weight-training plan that I still follow.

Then I got hooked! I made it a point to read as many articles a day as I could. This is where Bodybuilding.com helped too. It offered me the best insights, best supplement prices, and motivation to keep going!

Through swimming and weight training, I dropped down to 135, where I am presently. I hope to bulk up to 150 by May.

My philosophy is anyone can be cut, you just have to drop body fat. It takes time, pain and sweat to have mass.

Also having a training partner has helped tremendously! He (Joseph) pushes me and I have made great gains with his help and knowledge.

Through swimming and weight training, I dropped down to 135, where I am presently
Click To Enlarge.
Through swimming and weight training, I dropped down
to 135, where I am presently.

Supplements

Morning:

Pre-Workout:

Intra-Workout:

Post-Workout:

Before Bed:

Diet

Changing my diet was key, especially at the beginning. I went from every day stuffing my face with pizza, candy, and soda to an immediate change to what I thought were clean foods.

I didn't know much about nutrition at the beginning, but I started with eating 5-6 meals a day, as this helped stave off hunger and overeating.

After reading countless nutrition articles on Bodybuilding.com, I came up with this and can tweak it for either cutting or bulking.

When cutting, I try to cut out carbs. Diet is absolutely critical to fat loss!

Meal 1:
Meal 2:
  • 2 slices Whole Wheat Bread
  • 6-8 oz Chicken/Fish/Turkey/Lean Beef
  • 2 tbsp natural Peanut Butter
Meal 3:
Meal 4:
  • 6-8 oz Chicken/Fish/Turkey/Lean Beef
  • 1 slice Whole Wheat Bread
  • 1 small Salad with low cal Dressing
Meal 5:
  • 1 cup Brown Rice
  • 6-8 oz Chicken/Fish/Turkey/Lean Beef
  • 1 boiled Veggies
Meal 6:
  • 1 cup Egg Whites
  • 2 tbsp natural Peanut Butter
  • 4 Egg Whites

Training

After reading tons of training articles and looking at other's routines, I put this together. I try and switch things up every few weeks or so to keep my muscles from getting accustomed to my routine.

I also have a partner that I train with who has helped me with my gains. Having a training partner is great, as it allows you to go heavier on sets.

Day 1: Legs/Abs
Exercises
Barbell Squat Barbell Squat Barbell Squat
4 sets of 12 reps
Leg Press Leg Press Leg Press
4 sets of 12 reps
Dumbbell Lunges Dumbbell Lunges Dumbbell Lunges
2 sets to failure
Leg Extensions Leg Extensions Leg Extensions
7 sets of 15 reps
Lying Leg Curls Lying Leg Curls Lying Leg Curls
7 sets of 15 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
7 sets of 15 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
7 sets of 15 reps
Day 2: Back/Forearms
Exercises
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 12 reps
Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
4 sets of 12 reps
Seated Cable Rows Seated Cable Rows Seated Cable Rows
4 sets of 12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row
2 sets of 12 reps, each arm
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
7 sets of 15 reps
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl
7 sets of 15 reps
Day 3: Chest/Abs
Exercises
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip
4 sets of 12,10,8,6 reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
4 set of 8-10 reps
Butterfly Butterfly Butterfly
7 sets of 15 reps
Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press
4 sets of 12,10,8,6 reps
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
7 sets of 15 reps
Day 4: Shoulders/Traps
Exercises
Seated Dumbbell Press Seated Dumbbell Press Seated Dumbbell Press
4 sets of 12,10,8,6 reps
Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Straight-Arm Front Delt Raise Above Head
3 sets of 15 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
4 sets of 10 reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise
7 sets of 15 reps
Barbell Shrug Barbell Shrug Barbell Shrug
7 sets of 15 reps
Day 5: Biceps/Triceps/Forearms
Exercises
Barbell Curl Barbell Curl Barbell Curl
4 sets of 12,10,8,6 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl
3 sets to failure
Concentration Curls Concentration Curls Concentration Curls
2 sets of 10 reps, each arm
High Cable Curls High Cable Curls High Cable Curls
7 sets of 15 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
4 sets of 12 reps
Weighted Bench Dip Weighted Bench Dip Weighted Bench Dip
2 sets to failure
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
4 sets of 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback Tricep Dumbbell Kickback
2 sets of 15 reps
Triceps Pushdown Triceps Pushdown Triceps Pushdown
7 sets of 15 reps
Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench
7 sets of 15 reps
Day 6: Cardio (optional) or Off

Day 7: Off

I do cardio 4 days a week, about 30-40 minutes of HIIT or swim for 1 hour.

Suggestions for Others

Have an image in your head of what you want to look like and strive every day to achieve it.

When you wake up and feel like you don't want to go to the gym and get your cardio in or when you really want to grab that burger or ice cream, think of that image in your head.

Find motivation to make you stay consistent. Believe you can achieve what you want.

Also, it takes time to make changes to your body. If it were easy, everyone would be doing it!


About The Author

Teen Transformation Of The Week

Teen Transformation Of The Week

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? Please let us know!

View All Articles By This Author