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This Teen Became One Fit Brit.

When Cal decided to compete in bodybuilding he made poor nutrition choices and fell into the dirty bulk trap. Read on to see how he changed his diet and sculpted his body!

Vital Stats

Name: Cal Tweedy

Email: calbravo@hotmail.co.uk

Cal Tweedy Cal Tweedy

Before:

Age:
19
Height:
5'9"
Weight:
215 lbs
Body Fat:
20%
Waist:
44"
Thighs:
29"

After:

Age:
20
Height:
5'10"
Weight:
176 lbs
Body Fat:
6-8%
Waist:
27"
Thighs:
25"

Why I Got Started

I was injured in a car accident when I was 18, and was bed ridden for 3-4 months. My weight bombed down to around 140 pounds due to lack of mobility. I decided that upon returning to the gym I would start training for a natural bodybuilding contest (NPA Yorkshire 2010) and set about the task of rebuilding myself.

Unfortunately I fell into the trap that many young lads do and got it into my head that gaining weight (and I mean strictly the addition of weight, numbers on the scales) was the key to muscle growth. As well as a diet high in protein and carbs, I hammered the fats down as well, trying to gain weight.

The size I put on was bad size, whatever muscle growth that happened was overshadowed by the amount of body fat I gained. Around 9 months before the contest a friend of mine took me aside and told me I had to get it together and stop training so foolishly.

Cal pities the fool who doesn't train smart!
+ Click To Enlarge.
Cal pities the fool who doesn't train smart!


How I Did It

I immediately dropped any 'bad' foods from my diet, you know the sorts, stuff you know won't help you reach your goal but you eat it anyway. They were gone.

I started doing cardio, a bit of a shock to the body! Not as much as I did pre-contest but enough to make a difference for good. Four months before the contest I tightened the diet even further and upped the cardio, not the best of times.

Wearing a posing suit AND looking this good isn't a walk in the park.
+ Click To Enlarge.
Wearing a posing suit AND looking this good isn't a walk in the park.


Supplements


Breakfast & Post Workout:
Before Bed:
Every 2 hours:

Diet


Meal 1:
Meal 2:
Meal 3:
Meal 4: (Optional)
Meal 5: Post Workout
Meal 6:
  • 2 fillets boneless, skinless fish
  • 1 large potato
Meal 7: Before Bed

The exciting dietary requirements of bodybuilders!

Training


Day 1: Chest/Biceps
Warm Up
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
3 sets of 15 reps
Exercises
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
4 heavy sets of 6 reps
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
3 heavy sets of 12 reps
Stretching
Tricep Side Stretch Tricep Side Stretch Stretching
30 sec each arm
Exercises
Barbell Curl Barbell Curl Barbell Curl
10 rest pause sets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Hammer Curls Hammer Curls Hammer Curls
2 sets of 20 reps
Day 2: Back/Calves
Exercises
Barbell Deadlift Barbell Deadlift Barbell Deadlift
4 sets of 10 ,8 ,6 ,4 reps
Chin-Up Chin-Up Chin-Up
3 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row Bent Over Barbell Row
3 sets of 10 reps
Lying T-Bar Row Lying T-Bar Row Lying T-Bar Row
3 sets of 10 reps
Straight-Arm Pulldown Straight-Arm Pulldown Straight-Arm Pulldown
7 sets of 10 reps
30 sec rest
Superset
Seated Calf Raise Seated Calf Raise Seated Calf Raise
3 sets of 20 reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
3 sets of 20 reps
Day 3: Rest

Get some food, watch a movie, and chill hard!

Day 4: Shoulders/Triceps
Warm Up
Walking, Treadmill Walking, Treadmill Walking, Treadmill
10 min light cardio, shoulder circles, rotator cuff
Exercises
Barbell Shoulder Press Barbell Shoulder Press Barbell Shoulder Press
3 sets of 10 reps
Superset
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 10 reps

Superset
Upright Barbell Row Upright Barbell Row Upright Barbell Row
3 sets to failure
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press
3 sets to failure
(unweighted)

Exercises
Triceps Pushdown Triceps Pushdown Triceps Pushdown
3 light warm-up sets of 20-30 reps
Bench Dips Bench Dips Bench Dips
3 sets of 10 reps
Day 5: Legs
Warm Up
Leg Extensions Leg Extensions Leg Extensions
1 light set of unspecified reps
Dumbbell Squat Dumbbell Squat Dumbbell Squat
3 sets of 10 reps
bodyweight
Exercises
Barbell Squat Barbell Squat Barbell Squat
3 sets of 50 reps
Leg Press Leg Press Leg Press
3 sets of 50 reps
Superset
Leg Extensions Leg Extensions Leg Extensions
3 sets of 15 reps
Seated Leg Curl Seated Leg Curl Seated Leg Curl
3 sets of 15 reps

Stretch
Standing Hamstring and Calf Stretch Standing Hamstring and Calf Stretch Leg Stretch
30 sec each leg
Day 6: Rest

Day 7: Rest

Suggestions for Others

Good steady bodybuilding gains come from this:

  • Lift hard every session.
  • Eat well every meal.
  • Sleep well every night.

Do this relentlessly and you'll go far.

Best of luck boys, hope this has helped you in some way!

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