Teen Transformation Of The Week - Lukas Duncan!

Lukas wanted to get cut for a bodybuilding show, so he needed to change up his diet to lean out. Read on to learn how he dropped 84 pounds and began competing!

Before Before:
282 lbs
After After:
198 lbs


Vital Stats

Name: Lukas Duncan
Email: duncanlukas@yahoo.com
BodySpace: duncanlukas
Age: 18

Before:
Weight: 282 lbs
Body Fat: 23%

After:
Weight: 198 lbs
Body Fat: 5%


Why I Got Started

I wanted to do a bodybuilding show. I was big but wasn't cut. I knew I had a long ways to go and it would be a challenge, but at the same time, I knew with hard work, I could do it.

Lukas
Click Image To Enlarge.
I Knew I Had A Long Ways To Go.


How I Did It

I had 7 clean meals per day. Weight trained 6 days per week, and did cardio up to 2 hours per day.

Lukas
Click Image To Enlarge.
I Did Cardio Up To 2 Hours A Day.


Supplements


Diet

Meal 1:

Meal 2:

  • 8 oz chicken
  • ½ cup rice
  • 8 oz broccoli

Meal 3:

  • 8 oz chicken
  • ½ cup oats

Meal 4:

  • 8 oz chicken
  • ½ cup oats

Meal 5:

  • 50g whey
  • ½ cup rice

Meal 6:

  • 8 oz chicken
  • 8 oz broccoli

Meal 7:


Training

Monday: Chest

  • Incline Bench Press: 4 sets, 8-12 reps
  • Bench Press: 4 sets, 8-12 reps
  • Incline Fly: 4 sets, 12-15 reps
  • Dips: 4 sets, 20 reps

Tuesday: Quads

  • Leg Extensions: 4 sets, 20 reps
  • Squats: 5 sets, 8-12 reps
  • Leg Press: 5 sets, 8-12 reps
  • Lunges: 3 sets, 20-25 steps each leg

Wednesday: Shoulders & Traps

  • Dumbbell Press: 4 sets, 8-12 reps
  • Side Laterals: 4 sets, 8-12 reps
  • Reverse Flyes: 4 sets, 8-12 reps
  • Upright Rows: 4 sets, 8-12 reps
  • Machine Shrugs: 4 sets, 8-12 reps
  • Deadlifts: 5 sets, 6-10 reps
  • Barbell Rows: 4 sets, 6-10 reps
  • T-Bar Rows: 4 sets, 6-10 reps

Thursday: Arms

  • Triceps Pushdowns: 4 sets, 12-15 reps
  • Skullcrushers: 4 sets, 8-12 reps
  • Close-Grip Bench Press: 4 sets, 8-12 reps
  • Bench Dips: 3 sets, 12-15 reps
  • Barbell Curls: 4 sets, 8-12 reps
  • Alternating Dumbbell Curls: 4 sets, 8-12 reps
  • Cable Curls: 3 sets, 12-15 reps
  • Hammer Curls: 3 sets, 12-15 reps

Friday: Hamstrings

  • Lying Leg Curls: 4 sets, 8-12 reps
  • Seated Leg Curls: 4 sets, 8-12 reps
  • Single Leg Curls: 4 sets, 12-15 reps
  • Abductor/Adductor: 4 sets, 20-25 reps

Saturday: Back

  • Lat Pulldown: 5 sets, 8-12 reps
  • Cable Rows: 4 sets, 8-12 reps
  • One Arm Dumbbell Rows: 4 sets, 8-12 reps
  • Bent Over Barbell Row: 4 sets, 8-12 reps
  • Barbell Pullovers: 4 sets, 20-25 reps
  • Hyperextensions: 4 sets, 20-25 reps

Sunday: Cardio

Cardio was done 1 hour in the morning and 1 hour at night everyday.


Suggestions For Others

Consistency is the key. You can't see changes to your body if you're not in the gym everyday. You have to be consistent with your eating too. Eat the same foods everyday, at the same time everyday. That's the best way to see results. If you're going to do something, do it right!

Lukas
Click Image To Enlarge.
If You're Going To Do
Something, Do It Right.

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