Teen Transformation Of The Week - Daniel Mak!
After leaving for college, Daniel had put on the Freshman 15 and more. Upon returning home, he was ridiculed and mocked for his weight. So Daniel finally decided it was time to lose the extra weight. Read on to learn how he dropped 32 pounds!
Weight: 237 lbs
Body Fat: 31%
Weight: 205 lbs
Body Fat: 10%
Why I Got Started
I had always been interested in weightlifting and sports. I was always on school teams and was active throughout high school. But once I got to university at age 17 I lost myself in the shuffle and found it so easy to just be lazy and do the bare minimum. I partied more, ate more, drank more, slept less.
When I arrived at school I was a decent 185 pounds. But after only 8 months of dorm room living and the student lifestyle I ballooned up to 237 pounds, the heaviest I had ever been in my life. When I got home after the completion of my first year, I had the pleasure of hearing comments like "looks like you ate well when you were away" or "didn't your school have a great gym?"
After being ridiculed by family and taking a long look in the mirror at what I let myself become, I decided it was time for a drastic change.
How I Did It
Over the first few months after getting home from my first year away at school I started a home workout program called P90X with a friend of mine in my home gym we built in my garage. The program focused on high reps with limited rest and the workouts ranged from back and biceps to plyometrics to kenpo karate.
It also incorporated a completely retooled diet that stressed low carb, low fat, high protein. In the end, I was eating more than I ever had before, but this time is was all protein and vegetables. After 3 months on that program I lost the 50 pounds and was in pretty decent shape (look wise).
But I wasn't left with much increase in strength or definition. So after another few months of tirelessly going from worthless program to worthless program I enrolled in a personal trainer course being held at my gym. The course taught so much about designing programs, nutrition, anatomy, exercise form, body science, lifting tactics and so on.
I used what I learned it that course, along with a program I found in a Gold's Gym book that was designed by 8-time Mr. Olympia Champ Lee Haney, (Routine 'B' of the workout is shown below) to start building some serious mass.
I also changed my diet again, focusing on more nutritious carbs and much greater amount of overall calories (see daily meals below). After about 2 months on this program I have become the person you see in the photos. I'm up about 15 pounds since getting serious about weightlifting and seeing results.
Monday & Thursday:
- Twisting Decline situps: 3-4 x 20-25
- Leg Extensions (warm up): 2-3 x 15-20
- Angled Leg Press: 6 x 15-5 (Pyramid)
- Hyperextensions (weighted): 5 x 20-10 (Pyramid)
- Bent Over Barbell Rows: 5 x 15-6 (Pyramid)
- Wide Grip Behind Neck Pulldown: 5 x 15-6 (Pyramid)
- Seated Dumbbell Curls: 4 x 12-6 (Pyramid)
- Machine Preacher Curls: 4 x 12-6 (Pyramid)
- Standing Calf Raises: 5-7 x 15-20
Tuesday & Friday:
- Cable Crunches: 3-4 x 20-30
- Barbell Incline Press: 6 x 15-5 (Pyramid)
- Dumbbell Bench Press: 5 x 15-6 (Pyramid)
- Cable Upright Rows: 5 x 15-6 (Pyramid)
- Machine Shoulder Press: 5 x 15-6 (Pyramid)
- Lying Barbell Tricep Extensions: 4 x 15-8 (Pyramid)
- Triceps Pushdowns: 4 x 15-8 (Pyramid)
- Hammer Curls: 3-4 x 8-10
- Dumbbell Wrist Curls: 3-4 x 12-15
- Standing Calf Raises: 5-7 x 15-20
Suggestions For Others
Find a training partner who will push you beyond your limits. Having someone to work out with who has different strengths will push someone who is competitive like me to go the extra mile. Also, dedicate your time to something you are passionate about. Throughout my transformation I took martial arts classes, learned first aid, and became a personal trainer.
The more passionate you are about something, the more you are willing to give to succeed. Also, never stop learning. When I was younger, I thought I knew everything I needed to know about getting big. The only thing big was my mistake.
I have recently started purchasing every book and magazine about fitness and health that I can get my hands on because I always want to know more. Lastly, always keep in mind that quitters quit and the best way to succeed is to give 100% heart, all day, every day.