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Tony Was Tired Of Being Skinny So He Packed On 12 Pounds Of Muscle!

Tony was inspired by action movies like Rambo to become the strongest he could be. See how he used his bodybuilding research to sculpt the body of his dreams.

Name: Tony Folly

Email: simplyshredded1@gmail.com

Bodyspace: BigAnf

Tony Folly Tony Folly

Before:

Age:
18
Height:
5'9"
Weight:
158 lbs
Body Fat:
14%

After:

Age:
21
Height:
5'9"
Weight:
170 lbs
Body Fat:
10.5%


Why I Got Started

I started for many reasons, mainly to get stronger, bigger and be the best I could possibly be. I remember at a young age, watching those action movies like Rambo, and Rocky and thinking to myself, wow, what an amazing body. From then on, I told myself that is what I want to be and do when I grow up. Also my uncle played a huge role in as to why I got started as he was one of the best amateur bodybuilders in Australia during the 90s, and I remember at a young age he would take me to the gym and teach me the in's and out's. To be honest I never really had great genetics, as during my younger years, I was always labeled as the "skinny" kid although, after several years of hard work and dedication, I managed to change that.

I Started For Many Reasons, Mainly To Get Stronger, Bigger And Be The Best I Could Possibly Be
+ Click To Enlarge.
I Started For Many Reasons, Mainly To Get Stronger,
Bigger And Be The Best I Could Possibly Be.


How I Did It

I worked out at the gym in high school with my friends and enjoyed getting into better shape but I had no clue what I was doing. I started working out seriously at around 18 straight after year 12 and decided if I'm going to put this much effort into something, I better do it right. So I set up a Diet/Training plan and stuck to it consistently for 6 months. After noticing results, it got me even more motivated to keep at it. Ever since then I have been reading/researching on the internet the best and most effective ways to train and diet in order to get the best results possibly without the use of enhanced substances like steroids. I also admire many of the pro natural bodybuilders who have gotten amazing results with all the years of hard work they invested.

I Also Admire Many Of The Pro Natural Bodybuilders Who Have Gotten Amazing Results With All The Years Of Hard Work They Have Invested
+ Click To Enlarge.
I Also Admire Many Of The Pro Natural Bodybuilders Who Have Gotten Amazing Results With All The Years Of Hard Work They Have Invested.


Supplements

Supplements can be very beneficial when it comes to building muscle and burning bodyfat. The supplements that have worked well for me include:


Diet

I try to eat clean and healthy year round and since I have sacrificed a lot of time and effort in getting this far, I don't eat junk food often. Taste really isn't an issue for me as I normally eat food not to satisfy my tongue but more for its nutritional value. Below is a list of the main foods I eat for each macronutrient and also my daily sample diet:

Protein Sources: Beef, Eggs, Whey protein, Tuna, Chicken, Turkey, Salmon
Carb Sources: Bananas, Peaches, Grapefruit, Oatmeal, Sweet Potatoes, Whole Meal Bread, Brown Rice
Fat Sources: Peanut Butter, Omega 3 Eggs, Olive Oil

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Meal 6:


Training

I use Layne Norton's Power/Hypertrophy Training Routine, as it is a hybrid of both powerlifting and bodybuilding and this routine is designed to make you not only bigger, but stronger, which is where most other standard bodybuilding routines fail.

TERMS YOU'LL NEED TO KNOW
Superset - Two exercises are performed consecutively without any rest.
Giant Set - Four or more exercises are performed consecutively without any rest.

Day 1: Upper Power

  • Barbell Bench Press: 3 sets of 5 reps
  • Barbell Rows: 3 sets of 5 reps
  • Military Press: 3 sets of 5 reps
  • Barbell Shrugs: 3 sets of 5 reps

Day 2: Lower Power

  • Front Squat: 3 sets of 5 reps
  • Stiff Leg Deadlift: 3 sets of 5 reps
  • Seated Calf Raise: 6-8 sets of 6-10 reps

Day 3: Rest (light HIIT Cardio)

Day 4: Hypertrophy Chest/Arms

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

Superset:

Superset:

Superset:

  • Cable Curls: 3 sets of 8-12 reps
  • Machine Dips: 3 sets of 8-12 reps

Day 5: Hypertrophy Shoulders/Back/Traps

Superset:

Superset:

Superset:

Superset:

  • T Bar Row: 2 sets of 8-12 reps

Day 6: Hypertrophy Legs/Calves

Giant set:

  • Leg Press: 4 sets of 8-12 reps
  • Leg Extensions: 5 sets of 10-15 reps
  • Seated Leg Curls: 5 sets of 10-15 reps
  • Donkey Calf Raises: 5 sets of 15-20 reps

Day 7: Rest (light HIIT cardio)


Suggestions for Others

I am going to recommend the following tips that have worked great for me and really helped me throughout my years of training.

Set goals.
  • Build dedication, without it you won't succeed.
  • Create a "No-Fail Environment".
  • Challenge yourself, "Mind over matter".
  • Always Plan ... "If you fail to plan, you plan to fail".
  • Develop a full range of motion.
  • Form > Weight.
  • Keep your workouts under 1hr
  • Focus on clean eating (even when bulking)
  • Avoid steroids, you can do it naturally
  • Be patient, results don't come overnight
  • Get heaps of rest/recuperation
  • Try to enjoy the bodybuilding experience
  • Last but not least, LEARN!! Knowledge = Power

Check out some of the inspirational profiles on Bodyspace as well. Furthermore, never forget that Bodybuilding is a marathon, not a sprint. In other words, Results = Hard work + Consistency + Knowledge.

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