Why I Got Started
I was always a tall, skinny kid and I got sick of everyone referring to me as just that (tall and skinny). When I took my shirt off I felt like I looked awkward, and especially when there were bigger guys around.
I wanted to have confidence in taking my shirt off, and have people look at me for a different reason than my skinny body. I also wanted to feel good about being in pictures without my shirt on around others.
How I Did It
In 2009 I began researching online different workout routines and meal plans, because I was fairly new to working out. My high school had a gym that I began going to every day at lunch, and I met a few older guys in there who had more knowledge on working out than me. While all my friends were sitting around socializing and eating fat greasy food from the café, I was in the gym working hard.
My diet is something I am proud of, and it is a big part of having a good body fat %. In 2010 I then decided that I needed better machines for working out, and I wanted more time at the gym so I signed up at a local gym. My diet has stuck with me since, and I follow it strictly. I also run 5-7 km everyday. I trained 5 days per week (Mon-Fri) and took weekends off, but again while all my friends were out partying I was still following my diet. I would still go out, but I wouldn't let peers pressure me into anything (drugs or drinking).
I realized you don't need to be a bodybuilder to workout, but you just need an overall goal and in my case it was to bulk up and add on pounds of muscle. It now 2 years later, and I workout even harder to keep my results coming. Having the satisfaction of compliments from others really helps me to keep going and impress even more.
Now instead of people calling me the "tall, skinny kid," people refer to me as "the kid with the abs." Taking my shirt off in front of crowds is something I can't wait to do now, and it shows me everyday that hard work can really pay off.
Pre & Post Workout:
Throughout The Day & Intra Workout:
3 / 4 scoops
There are tons of different diet plans out there, and I'm not going to write up a big long thing about what I eat, because it is similar to others out there. The diet plan in the Kris Gethin: 12 Week Daily Trainer is very similar to the one I follow.
Some quick facts about my diet:
- I include lots of different meat (chicken, beef, steak etc).
- Get in the habit of looking at labels on the sides of food products; I follow my carbs, proteins and fats closely.
- I avoid trans fats completely if possible, and also avoid alcohol (unless special occasion).
- Make sure to get lots of protein at breakfast, lunch and dinner and the snacks throughout the day need lots of good carbs.
Meal 7: Post Workout
I train Monday-Friday with 3 sets of 8 reps for every workout. I find 3 sets and 8 reps for everything allows me to prevent plateau, and I am always sore the next day.
Like I said before, my cardio consists of 5-7 KM run Mon-Sun, or every other day depending on how busy my schedule.
Day 1: Chest/Shoulders/Triceps
Day 2: Legs/Biceps/Abs
Day 3: Back
Day 4: Chest/Shoulders/Triceps
Day 5: Legs/Biceps/Abs
Day 6: Rest
Day 7: Rest
Suggestions for Others
Everyone should realize that you don't have to want to be the next Mr. Olympia to head out to the gym and work out. It is part of a healthy lifestyle that can change ones life should they chose to work hard.
For all I know my dad is on his way to being the next transformation of the week, because with all the knowledge I have gained over the past couple years I have just began to pass it on to him. He was 230 pounds and overweight, he used to smoke and loved his beer every night after work. I helped him realize that he needed to make a healthy change for himself, and he has been off cigarettes for 1 1/2 years now, and he only drinks on weekends, if that. It has only been a few months now and he's already dropped almost 30 pounds. I also have him on a diet plan that he follows, and a workout plan as well. What I am trying to get at is that learning these things and giving yourself these tools you can help your friends and family as well.
Working out is a great healthy way to relieve stress, and make yourself look better in the process. Don't feel self conscious in the gym, because I did at first and it doesn't get you anywhere. People in the gym are helpful so don't be intimidated to ask someone for some tips here and there. One day it could be you in the gym helping out another person who just started out. Working out is all about having fun and building a healthier you.
Some quick points:
- Lift weights that are comfortable if you are just starting out, and get a spotter on heavier lifts.
- Don't let others make you stray from your diet or workout routine.
- Dedication is everything, "The only place success comes before work is in the dictionary!"
- Have fun with it, and get a workout partner if possible to help keep each other on track.