Teen Transformation Of The Week - Brian Ray Packed On 19 Pounds Of Muscle!
Brian was tired of being the skinny kid in class who got picked on because of his size. So he stepped foot in the gym and never looked back. Read on to learn how Brian packed on 19 pounds of muscle and gained his confidence back!
Weight: 164 lbs
Body Fat: 13%
Weight: 183 lbs
Body Fat: 9%
Why I Got Started
Back in junior high, I used to always get picked on because of my size. I became the quiet kid who sat in the back of class. I hated that I was a twig, I just couldn't stand it.
I never thought that lifting weights would have such a big impact on my life at the time. Eventually my life got a lot better when I began High School. Near the ending of my senior year (Ending of October 2008), I walked past my school weight room.
I decided that I would just give this "working out" deal a try. So I laid on the bench and started to rep the bar for 8 reps (all I could do at the time), did that for about three sets and there, for the first time ever, the pump just hit me, it was ridiculous! I loved it.
I continued building this lifestyle because I got respect from others for living in this healthy lifestyle. Plus, knowing different muscle groups has also helped me in school. Who would've thought, a guy like me, who used to be that kid people barely talked to, a "nobody," could inspire people from different parts of the world.
It kind of frightens me when I think about what would have happened if I had never gone into that weight room. Would I be in love with bodybuilding? Honestly, I don't know. But what I do know is that bodybuilding saved my life.
How I Did It
The first two weeks I was doing everything wrong (neglected eating, exercised everyday, etc). I then took a week off and studied bodybuilding as if there was going to be a final exam about it the next day.
After the week was over, I began to lift by starting off with proper form (that way I would decrease the risk of injury and I wouldn't have to back track later on in the future). Ever since that day, I study different techniques of the way the human body can be trained to promote strength, size and endurance.
Click Image To Enlarge.
I Study Different Techniques Of The Way The Human Body
Can Be Trained To Promote Strength, Size, And Endurance.
I have never had a "strict" diet. I ate whatever I wanted, whenver I wanted. The only thing I watched for was the amount of calories I could take in for the day.
I have been on a zig-zag diet for a long time, I didn't know I was actually doing it for the first 6 months until I was introduced to the method by Frederick C. Hatfield. My body-fat barely rises, but I still would gain overall mass. Basically I would take in calories like this:
Day 1: 3500
Day 2: 3700
Day 3: 4500
Day 4: 2500
As you increase your caloric intake, both your body-fat percentage and your muscle mass increase correspondingly. Then, to force your body fat percent to a lower level without giving up muscle mass, you begin eating fewer calories per meal for a breif period.
Your total body weight begins to dip, but not as low as it was at the beginning. Your body fat percent, on the other hand, is as low as it was at the beginning, meaning that the weight you've gained is only muscle.
When you raise your caloric intake again, up goes your body weight - both muscle and fat. Eat less again, and down the body weight goes again, not as low as it was before except for your body fat percent, which has come back down to its previous low level. Thanks to Frederick C. Hatfield.
Monday: Chest And Triceps
- Front Dumbbell Raises: 3 sets
- Lateral Raises: 2 sets
- Military Press: 4 sets
- Rear Delt Flyes: 3 sets
- Butterfly: 3 sets
Tuesday: Back And Biceps
Wednesday: Abs And Forearms
Thursday: Legs And Calves
Friday: Chest And Shoulders
Saturday: Abs And Calves
I switch around exercises for each body part every week.
Suggestions For Others
Just because you didn't get what you wanted to have, never live in your regrets. Build the future, stay positive. It's like they say, "The sun will come out tomorrow." Be prepared to face the stronger, yet harder, road that approaches ahead.