Body Transformation: Learn How Jeff Went From Zero To Hero
Teen Transformation Of The Week
January 19, 2017
Jeff wanted to sculpt a body like his hero, Arnold Schwarzenegger. Not an easy feat, but he is well on his way to building the ultimate body. Check out his transformation!
Jeff wanted to sculpt a body like his hero, Arnold Schwarzenegger. Not an easy feat, but he is well on his way to building the ultimate body. Check out his transformation!
VITAL STATS
BEFORE 120 LBS.
AFTER 195 LBS.
Age: 13
Height: 5'6"
Weight: 120 lbs.
Body Fat: 9%
Height: 5'6"
Weight: 120 lbs.
Body Fat: 9%
Age: 17
Height: 6'0"
Weight: 195 lbs.
Body Fat: 5%
Height: 6'0"
Weight: 195 lbs.
Body Fat: 5%
WHY I GOT STARTED
Throughout elementary I had been kind of a nerd. I would read my fantasy books everyday for hours upon hours, played Runescape (Six 99 levels, combat level of 122) and World of Warcraft and I would always visualize myself as the mighty hero. Acne also was a problem. I knew I could be more than I was at the time.
I was also an athlete. I playedfootball, wrestled, baseball and ran track. But in order to succeed in sports you have to be in amazing shape, strength is a must.
Whenever I would see a jacked dude walk by and all the girls would just be staring, that's what I wanted to be. I wanted everyone to stare at me; I wanted them to feel my presence as I walked into a room. The one thing that got me started was that I wanted to be like Arnold Schwarzenegger, my hero. I can remember the first time I saw Conan the Barbarian, and how awestruck I was throughout the entire movie.
That was the first time I had seen Arnold Schwarzenegger, the one who inspired me to become who I am today. Later that night I went and researched him to see who this person was. All of the websites and images just left me in amazement. I than knew what I wanted to do with my life. So I went to my dad and told him that for my birthday I wanted a weight set.
My birthday was in a couple weeks so it was perfect timing. My parents bought me a little set that included 40 pounds of plates, with a curling bar. Every night I would do curls until I couldn't curl anymore, and ab workouts. I asked to get a poster of Arnold Schwarzenegger for my room so I could look upon my idol while I did my novice workouts.
Back than I had no idea what I was doing, all I knew was I wanted to be like Arnold Schwarzenegger, my hero.
HOW I DID IT
Obsession and dedication! I have always been obsessed with my figure. I watch what I eat, never miss a workout, etc. I haven't missed a workout for a longer time period than a week since I started in 7th grade, and that was only because I had to. In order to achieve your goals you must be obsessed and dedicated.
do you
Every day I look forward to going to the gym. The gym shouldn't be something you dread to do; it should be something you can't wait to do. Once I arrive, it's all business from there. No messing around, no goofing off. The gym isn't a time to hang out with your friends; it's a time to get aesthetic.
Also when I'm in the gym, if I feel as if I can do more reps than the workout says, I pump them out until I reach failure. The feeling of your skin just being torn from your amazing pump is what I look forward to everyday in the gym.
Diet is a huge factor in the way I have gotten my body today. Diet is a serious must if anyone wants to get results.
SUPPLEMENTS
In all honestly food always beats supplements, but still supplements are a must for your diet. When your diet says to eat 5,000-plus calories in one day, you're going to need yourmass gainers. Period.
My favorite supplement is hands down mass gainers. When you go to the store just make sure you don't buy the mass gainers that are loaded with sugars, look at the nutrient label. Make sure it's packed with complex carbs and loaded with protein that way you'll get your results of jacked up muscles and gain little fat.
Pre-Workout supplements aren't necessary as that cash would be better spent on foods, but if you're tired and need a kick of energy, Pre-Workout is a must! Just do what works for you.
HERE IS A LIST OF MY SUPPLEMENTS:
WITH MEAL 1
WITH MEAL 1 AND 7 & PRE/INTRA/POST WORKOUT
WITH MEALS 2 AND 4 & POST WORKOUT
PRE WORKOUT
PRE-WORKOUT DRINK
POST WORKOUT
BEFORE BED
DIET
I would be nowhere if it wasn't for diet. Working out in the gym can go only so far. Once you realize that lifting isn't everything, that's when you need to get on an amazing diet.
Everyone's body types are different. Some gain muscle faster than others, and some gain fat faster than others. It all depends on who you are and what works for you. Just experiment with different things until you finally find out what works for you.
Here is an example of my bulking diet:
MEAL 1
OATS (DRY) W/WATER 1-1/2 CUPS
BANANA 1
EGG BEATERS 1 CUP
MEAL 2
MASS GAINER 1 SERVING
2% MILK 16 OZ
FLAXSEED OIL 1 TBSP
OR
MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES 1 SERVING
FLAXSEED OIL 1 TBSP
FRUIT (OPTIONAL)1 PIECE
MEAL 3
CHICKEN, TURKEY OR LEAN FISH 6-8 OZ
BROWN RICE 1-1/2 CUP
GREEN BEANS OR BROCCOLI 2 CUPS
MEAL 4
MASS GAINER 1 SERVING
2% MILK 16 OZ
FLAXSEED OIL 1 TBSP
OR
MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES 1 SERVING
FLAXSEED OIL 1 TBSP
FRUIT (OPTIONAL)1 PIECE
MEAL 5
CHICKEN, TURKEY OR LEAN FISH 6-8 OZ
BROWN RICE 1-1/2 CUP
GREEN BEANS OR BROCCOLI 2 CUPS
MEAL 6
MASS GAINER 1 SERVING
2% MILK 16 OZ
FLAXSEED OIL 1 TBSP
OR
MEAL REPLACEMENT POWDER WITH COMPLEX CARBOHYDRATES 1 SERVING
FLAXSEED OIL 1 TBSP
FRUIT (OPTIONAL)1 PIECE
MEAL 7
CREAM OF RICE 1/2 CUP
BANANA 1
MEAL 8 (BEFORE BED)
CASEIN PROTEIN 2 SCOOPS
COMPLEX CARBOHYDRATE POWDER 3 SCOOPS
TRAINING
Here is an example of my weekly workout routine. I change up my workouts all the time to keep my muscles shocked and constantly growing, so it is always something new. Stays focused in the gym and never get distracted. Finish every single rep and always go 100%!
Note: For abs I do random workouts for 15 minutes with no rest.
DAY 1: CHEST/CALVES/ABS
SUPERSET
1
BARBELL INCLINE BENCH PRESS MEDIUM-GRIP
4 sets of 10, 8, 8, 6 reps
2
INCLINE DUMBBELL FLYES
4 sets of 10, 8, 8, 8 reps
SUPERSET
3
DUMBBELL BENCH PRESS
4 sets of 10, 8, 8, 6 reps
4
BUTTERFLY
4 sets of 10, 8, 8, 8 reps
SUPERSET
5
CABLE CROSSOVER
3 sets of 12, 10, 8 reps
6
LOW CABLE CROSSOVER
3 sets of 12, 10, 8 reps
SUPERSET
7
DECLINE BARBELL BENCH PRESS
3 sets to failure
8
DIPS - CHEST VERSION
3 sets to failure
WORKING SETS
9
STANDING CALF RAISES
2 sets of 100, 75 reps
10
DONKEY CALF RAISES
2 sets of 50, 25 reps
11
ABS
15 min various exercises
DAY 2: LEGS
1
BARBELL SQUAT
5 sets of 15, 10, 8, 8, 6 reps
2
FRONT BARBELL SQUAT
2 sets of 10, 8 reps
SUPERSET
3
HACK SQUAT
3 sets of 10, 8, 8 reps
4
LYING LEG CURLS
3 sets of 10, 8, 8 reps
WORKING SETS
5
LEG PRESS
3 sets of 10, 8, 8 reps
DAY 3: BICEP/TRICEPS/ABS
SUPERSET
1
BARBELL CURL
4 sets of 12, 10, 8, 6 reps
2
STANDING OVERHEAD BARBELL TRICEPS EXTENSION
4 sets of 12, 10, 8, 8 reps
TRISET
3
PREACHER CURL
3 sets of 10 reps
4
LYING TRICEPS PRESS
3 sets of 10 reps
5
REVERSE BARBELL CURL
3 sets of 10 reps
TRISET
6
ONE ARM SUPINATED DUMBBELL TRICEPS EXTENSION
2 sets of 10 reps
7
INCLINE DUMBBELL CURL
2 sets of 10 reps
8
LYING CLOSE-GRIP BARBELL TRICEPS EXTENSION BEHIND THE HEAD
2 sets of 10 reps
SUPERSET
9
CONCENTRATION CURLS
2 sets of 15 reps
10
DUMBBELL ONE-ARM TRICEPS EXTENSION
2 sets of 12 reps
RESUME NORMAL SETS
11
ABS
15 min various exercises
DAY 4: BACK/ABS
1
BARBELL DEADLIFT
3 sets of 10, 8, 6 reps
SUPERSET
2
BENT OVER BARBELL ROW
4 sets of 12, 10, 8, 8 reps
3
WIDE GRIP CHIN-UP(TO BACK)
4 sets of 10 reps
SUPERSET
4
SEATED CABLE ROWS
2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps
5
WIDE GRIP CHIN-UP(TO FRONT)
4 sets of 10 reps SUPERSET
6
LYING T-BAR ROW
3 sets of 12, 10, 8 reps
7
WIDE-GRIP LAT PULLDOWN(TO FRONT)
3 sets of 10, 8, 8 reps
RESUME NORMAL SETS
8
ABS
15 min various exercises
DAY 5: SHOULDERS
TRISET
1
FRONT DUMBBELL RAISE
3 sets of 10 reps
2
SIDE LATERAL RAISE
3 sets of 10 reps
3
SEATED BENT-OVER REAR DELT RAISE
3 sets of 10 reps
TRISET
4
STANDING BARBELL PRESS BEHIND NECK
2 sets of 10, 8 reps
5
CABLE SEATED LATERAL RAISE
2 sets of 8 reps
6
DUMBBELL LYING REAR LATERAL RAISE
2 sets of 8 reps
RESUME NORMAL SETS
7
UPRIGHT BARBELL ROW
2 sets of 10 reps
8
BARBELL SHRUG
4 sets of 20, 15, 12, 10 reps
DAY 6: CHEST/CALVES/ABS
SUPERSET
1
BARBELL INCLINE BENCH PRESS MEDIUM-GRIP
4 sets of 10, 8, 8, 6 reps
2
INCLINE DUMBBELL FLYES
4 sets of 10, 8, 8, 8 reps SUPERSET
3
DUMBBELL BENCH PRESS
4 sets of 10, 8, 8, 6 reps
4
BUTTERFLY
4 sets of 10, 8, 8, 8 reps SUPERSET
5
CABLE CROSSOVER
3 sets of 12, 10, 8 reps
6
LOW CABLE CROSSOVER
3 sets of 12, 10, 8 reps SUPERSET
7
DECLINE BARBELL BENCH PRESS
3 sets to failure
8
DIPS - CHEST VERSION
3 sets to failure WORKING SETS
9
STANDING CALF RAISES
2 sets of 100, 75 reps
10
DONKEY CALF RAISES
2 sets of 50, 25 reps
11
ABS
15 min various exercises
DAY 7: REST
SUGGESTIONS FOR OTHERS
Something I picked up from Arnold is that mind is as much at play as your muscles. If you don't think you can finish your set, you most likely won't. You need to believe that you can finish.
Concentrate as if someone were holding a gun to a loved one of yours and you need to finish the set if you want them to live. You need to go to the extreme during your workouts.
Also concentrate on your muscles at play. Feel them being torn as you go through your workout. Just remember to have a solid workout plan and a solid diet, than you'll be set toward making great gains!
ABOUT THE AUTHOR
Teen Transformation Of The Week
Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?
- Get link
- X
- Other Apps
- Get link
- X
- Other Apps
Comments
Post a Comment