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Male Transformation Of The Week - Henrijs Verze.

Henrijs has been tall and skinny his entire life and wanted to change because it just did not fit the lifestyle he wanted. See what he did with training, supplements and more to gain almost 60 pounds!

Before Before:
147 lbs
After After:
202 lbs

Vital Stats

Name: Henrijs Verze
Born: 1989 in Riga, Latvia

Weight: 147 lbs
Height: 6'1"

Weight: 202 lbs
Height: 6'3"

Why I Got Started

All my life I have been tall and skinny. That's one of the most worst combinations for a teenager who is into professional wrestling all of his life. As a kid I always wanted to be big and strong but my body seemed just too opposite the way I wanted to see it.

+ Click To Enlarge.
Henrijs Verze.

How I Did It

I found a local gym and started to read all about muscle building on the Internet when I was 16. I was a big fan of transformation and teen bodybuilder of the week articles on - I looked at those guys and really dreamed about being big and healthy. So I went to the gym and worked.

Sure - I made tons of mistakes about training and dieting but all the time my knowledge improved and I started to see my first big results. Now I'm almost 18 and now I finally feel like a real human being. But sure - because of my skinny body it was really hard - it wasn't a walk in the park you know.

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Henrijs Verze.


I started with creatine and protein products. The best results in gaining weight I got thanks to Ultimate Nutrition - Muscle Juice 2544. Vitamins and minerals are very important so I also use Animal Pak.

Muscle Juice 2544 & Animal Pak.

A Sample Week Of My Diet

Very simple and nothing fancy - at least 30g of protein at least 7-8 times a day.

Best way to get them - boiled chicken and rice + some vegetables.

Since I'm very skinny by nature I actually think more about carbs not protein - you can always use spare energy.

I have seen a funny name for this: "Seefood diet" which means that "I see food and I eat it."

A Sample Week Of Training

I stick to the basic exercises - nothing fancy just old school.
I also work only on the largest muscle groups - legs, chest and back.

Here is my workout program:

-> Monday: Legs:

    1. Squats (3 sets - 8 reps)
    2. Leg Curls (3 sets - 10 reps)
    3. Calf Raises (3 sets - 16 reps)
    4. Preacher Curls (3 sets - 10 reps)
    5. Abs - upper part (4 sets - 15 reps)

print Click Here For A Printable Log Of Monday.

-> Wednesday: Chest:

    1. Bench press (3 sets - 8 reps)
    2. Incline bench press (3 sets - 10 reps)
    3. Dumbbell Flyes (3 sets - 10 reps)
    4. Barbell Press (3 sets - 10 reps)
    5. Abs - lower part (4 sets - 15 reps)

print Click Here For A Printable Log Of Wednesday.

-> Friday: Back:

    1. Pulldowns (3 sets - 8 reps)
    2. Deadlifts (3 sets - 10 reps)
    3. Barbell Rows (3 sets - 10 reps)
    4. Skull Crushers (3 sets - 10 reps)
    5. Abs - side parts (4 sets - 15 reps)

print Click Here For A Printable Log Of Friday.

As you can see each day of my workout consists of 3 exercises for largest muscle groups only one exercise for smaller ones - biceps, triceps and shoulders and one exercise for abs - each part of abs different days.

I have tested many programs but for me really works this one. Nothing fancy - back to basics.

Suggestions For Others

Do it for yourself. Work hard and be ready to make sacrifices. I know - it is hard to do and believe me - I really do. The fact is that if I can - you can.

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Henrijs Verze.

Another thing - believe in yourself. Believe that you can do it. Look in the mirror and see your body the way you want to see it. Don't think that you are weak or that you can't do it - you can. Get up in the morning and kick yourself in the behind and tell yourself that you can achieve any goal you want to and nothing will get in your way, or you will get right over it.

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