Name: William A.
Age In Pictures: 15 and 16
Weight: 185 Pounds
BF %: 16
Pant Waist: 36
Shirt Size: L-XL
Weight: 160 Pounds
BF %: 10
Pant Waist: 31
Shirt Size: S-M
Why I Got Started
All throughout my life I have been the chubby kid in the class, the butt of all the weight-related jokes. Until my 14th Birthday I had never been overly fat, just chubby. But when I was 14 years old I moved to a new town ... this meant a new school. After the move I never quite fit in, and did not have many friends.
This left me with nothing to do most of the time. I would often end up sitting at home on the computer or watching TV, eating and barely even moving. Because I was a loner now, more so than ever, I became slightly depressed. This added to the problems. My self esteem dropped to an all time low, and I turned into a shy/quiet person.
By the time I was 15, I was no longer just chubby, my new lifestyle had caused me to become straight up fat. Fast forward one year. I was the fat kid in junior class, typical loner who was forced to hang out with kids younger than him because his own grade did not accept him.
The few friends I had were great, but I was sick of it. Not only was I tired of never doing anything with people, there was a girl who I desperately wanted. I did all I could to make her mine, working way harder than I probably should with no pay off. That was it, it was time to change.
The transformation process is not over yet, I am still working at it. But from the time I started until now has been about 10 months.
How I Did It
Over the summer as all the kids went off for trips to enjoy their vacation, I stayed home in my town alone. Although rather than sit inside all day, I joined the gym. Not only did I join the gym, but I researched online and changed my diet. I no longer drank sodas, fast food was out, and calories were limited.
I also began to drink ALOT of water. I went to the gym about 6 days per week. I would work one muscle group per day and finish with 40 minutes of cardio, each day. Over the past 10 months I have changed a lot. I went from the initial 185 pounds to a low of 150 pounds and am now back up to 160 pounds as I am trying to gain muscle mass.
Since then I have kept this up, although I have begun to focus more on weight training than cardio, and have recently changed my diet to start a bulking phase. Now I am half way through my senior year in High School. My self confidence is way up, causing me to have more friends than ever. I am accepted by my own class, and the girl I was after ... I finally made her mine. I have never been happier.
At the beginning, none really. I was totally self motivated. My family was always busy, so I would take it upon myself to find a ride to the gym. I would cook my own meals to make sure they were healthy enough. As results began to show, I would get comments from people about how good I was beginning to look.
I loved this and wanted to hear it more and more. Because of this I kept pushing myself in the gym. Now, over the past few months, my best friend Dylan has become daily gym partner and we push each other to the limits, keeping each other focused on our goals.
At the start of my transformation I never even considered using any supplements.
It has only been over the past two months that I have started using them.
Sample Training Week
Day 1: Arms Day:
- Preacher Curl 15 reps, rest. Increase weight, 10 reps, rest. Increase Weight 8 reps, done.
- Isolated Bicep Curl(Free weights) 15 reps, rest. Increase weight, 10 reps, rest. Increase weight 8 reps, done.
- Hammer Curls 15 reps, rest. Increase weight, 10 reps, rest. Increase weight, 8 reps, done.
- Standing Pushdown 15 reps, rest. Increase weight, 10 reps, rest. Increase weight, 8 reps, done.
- Seated Overhead Pull 15 reps, rest. Increase weight, 10 reps, rest. Increase weight, 8 reps, done.
- Bench Dip 15 reps, rest. 10 reps, rest. 8 reps, done.
- Behind The Back Wrist Curl - Do this until it hurts too much to do more(high reps) then rest. Continue this pattern 4 times. Done.
I would start off working biceps then move onto triceps and finish with forearms.
Biceps Went As Follows:
Triceps As Follows:
Forearms As Follows:
Day 2: Chest/Shoulders:
High reps with bar only to warm-up then add weight. Now I would do 15 reps, rest. Increase weight, 10 reps, rest. Increase weight, 8 reps, done. This pattern would carry on throughout the entire set of bench press. After the benches were finished I would end chest workout with some lightweight pull together flyes.
For shoulders I would do shoulder shrugs in same pattern as listed above for arms and chest. Next I would do Vertical Shoulder press. First with the bar to warm up and then in the same pattern as I always use for weights.
I have never been a fan of huge shoulders so I left my shoulder workout at that.
Day 3: Legs/Back:
Then I would move onto deadlifts in same pattern as always. Next came seated lat pulldown, followed by seated upward row. The onto legs I would start with squats, then do seated leg extensions, then a seated tight press and finish by lightly working my calves. Again I follow the same pattern throughout all my weights.
Day 4: Solely Cardio Followed By Abs:
After stretching I would run for about an hour, then do crunches for 15 minutes, some random exercises on the ball and finish. I would rest in between day 2 and 3 and in-between day 4 and day 1. Following this cycle for months.
Sample Diet Plan
Low fats, Low Carbs, High Protein and many vegetables.
Sample day would look something like this:
- Meal 1: 1 Cup oatmeal, 7 egg whites, apple
- Meal 2: 2 scoops whey in water
- Meal 3: Grilled chicken breast(skinless/boneless/no sauce) with side salad (oil and vinegar dressing)
- Meal 4: Can Of tuna and a couple whole wheat crackers
- Meal 5: Whey protein bar
- Meal 6: Post workout, 2 scoops whey in water and a banana.
- Meal 7: Can of tuna and steamed veggies.
- Meal 8: 1/2 cup fat free cottage cheese, tbsp peanut butter, handful almonds.