Vital Stats: Name: Chris Cahill Email: firstname.lastname@example.org Bodyspace: Additional Info (Optional): Before: Age: 18 Height: 6'0 Weight: 140 lbs Body Fat: 8.5% After: Age: 19 Height: 6'0 Weight: 165 lbs Body Fat: 6.2% Why I Got Started: Since grade school, I was always big into running. I did cross country and track all four years of high school and was pretty decent at it, making it to state 3 years in cross country and once in track. I always wanted to keep off the extra weight for running but once I was done running, I decided I was going to dramatically change my extremely skinny body. I was scared to join weight training class my senior year, considering all my friends in the class could bench well over 200. I thought my bench was probably around 150 lbs, so I started my first max out at 135, just to be safe. I failed 135, and about 4 other weights finally revealing my true max, of a pathetic 115 lbs. I was pretty much the joke of the class, along with another kid with my build. So I started my dedication to fitness, to prove all my friends wrong, and for myself. I came to realize that no matter what your genetics are, you can change your body with dedication. I love fitness and don't know how I went so long without it. How I Did It: I started out doing the stuff that every novice weight lifter does, doing a whole bunch of chest, and "curls for the girls". No focus on legs, back, shoulders, or triceps. I finally realized that I was doing it all wrong, and came up with a decent routine incorporating every body part. It wasn't until college that I figured out how important a diet was in seeing results, so I did a ton of online research, a lot of it in the diet section of the forums on bodybuilding.com. So I put my workout routine with my diet and came out with some pretty great results. Supplements: Important: Please list specific brands and product names, your daily schedule, and serving sizes. Optimum Nutrition Opti-Men Multivitamin: 3 Pills a day Optimum Nutrition 100% Whey Protein: 3 scoops a day Optimum Nutrition Fish Oil: 2 pills a day Diet: A sample daily diet plan broken down meal by meal with specific foods and portion sizes Meal 1: 1 cup of plain oatmeal with ½ cup plain yogurt on top with fresh blueberries and raspberries 4 eggs (2 eggs, 2 egg whites) 1 piece of whole wheat toast with 2 tablespoons of peanut butter Pre workout: One scoop Optimum Nutrition 100% Whey Protein with 8 oz skim milk Post workout: One scoop Whey Protein, ½ cup mixed berries, 8 oz skim milk Meal 2: 5oz turkey breast on 2 pieces whole wheat bread 20 raw almonds 1 Baked Potato Meal 3: 3 tablespoons peanut butter ½ cup 1% fat cottage cheese Meal 4: 6-8oz chicken breast 1 1/2 cup mixed veggies (Broccoli, bell peppers, mushrooms) ½ cup black or kidney beans Meal 5: 1 can precooked tuna or chicken 2 tablespoons peanut butter 20 raw almonds Meal 6: ½ cup 1% fat cottage cheese 1 scoop whey protein Training: A sample weekly training plan broken down day-by-day with specific exercises, reps and sets Day 1: Chest and upper/middle abs Barbell Bench press 3 sets of 8, 6, 4 reps increasing weight, followed by a max rep set of for 15-25 reps Incline Dumbbell press 3 sets of 4-8 reps with a consistent weight Downward Cable Fly's 3 sets of 20, 15, and 10 reps increasing weight One Arm Cable Chest Pushdowns 3 sets of 12, 10, 8 reps increasing weight Decline Pushups 3 sets till failure Cable Crunches 3 sets of 20 Bosu Ball Crunches 3 sets of 25 Weighted V-ups 3 sets of 15 Decline Sit-ups 3 sets of 20 Day 2: Legs Barbell Squat 3 sets of 20 with a consistent weight Leg Extensions 3 sets of 15 with a consistent weight Barbell Lunges 3 sets of 8-10 with a consistent weight Barbell calf raises 3 sets 15 standard stance, 15 inward stance, 15 outward stance Day 3: Biceps, Triceps, Abs Close Grip bench press 3 sets of 10, 8, 6 increasing weight Dips 3 sets til failure Skull Crushers 3 sets of 12, 10, 8 increasing weight Tricep pushdowns 3 sets of 10 consistent weight Diamond Pushups 3 sets till failure Straight Bar curls: 3 sets of 10, 8, 6 increasing weight followed by a maximum rep set with only bar EZ Bar Preacher Curls: 3 sets of 10, 8, 6 increasing weight Dumbbell Hammer Curls: 3 sets of 10, 8, 6 increasing weight Oblique pulls: 3 sets of 25 Oblique Crunches 3 sets of 20 Hanging Leg Raises 3 sets of 30 Incline reverse crunches 3 sets of 20 Day 4: Back and Shoulders Pull-ups 3 sets to failure Dumbbell Lawnmower pulls 3 sets of 15, 12, 10 increasing weight Low cable Row 3 sets of 10 consistent weight Rear Deltoid bent over Dumbbell fly's 3 sets of 10 consistent weight Barbell or Dumbbell Shoulder Press 3 sets of 8, 6, 4 increasing weight Dumbbell Lateral Raise: 3 sets of 8 consistent weight Dumbbell Shrugs: 3 sets of 12 consistent weight Bradford Press 3 sets of 25 Day 5: Core Cable Crunches 3 sets of 20 Decline weighted sit-ups 3 sets of 15 Hanging Leg Raises 3 sets of 30 Oblique pulls: 3 sets of 25 Pulse Ups 3 sets of 25 Oblique Crunches 3 Sets of 20 Day 6: Off Suggestions for Others: If you don't know where to start, get in the gym and do some basic lifts such as barbell bench press, barbell squats, dips, pushups etc. and work up from there. It takes time to work into a full routine. The closer you follow a diet, the better the results you will get. Results will come with time, stick with it!