Eh guys! I’ve been reading the articles on T-Nation religiously for a few months so I decided to join the forum. I’m 17 years old and I think I’m on the way to becoming a ‘T-Man’ one day! Hahaha.
Anyways, I began ‘working out’ at 15 but only have really been training for nine months. I just thought I’d show the progress I’ve made, my diet and my workout and I could have a few knowlegeable people help me out.
When I first walked into my high school weight room I weighed 120 pounds and was pathetically weak. I had a puny body and was anemic. I had an awful diet and didn’t take care of myself. After I started lifting I was hooked, I joined my first gym about three months after I started lifting at my high school.
THE STATS!
Bench then - 120
Bench now - 205
Squat then - 205
Squat now - 305
Deadlift then - 225
Deadlift now - 315
Weight then - 120
Weight now - 155
Body fat then - 12%
Body fat now - 9%
THE PICS!
My physique then…
My physique now…
I know I’m still fairly skinny, my goal is to be 175 pounds by June of next year.
THE DIET!
7:45 AM - 1.5 scoops ON whey with 250ml 2% milk, one banana with peanut butter, two pieces of whole wheat toast, multivitamin. (approx 45g protein)
10:00 AM - 1.5 scoops ON whey with 250ml 2% milk, two rolled oat bars or an apple. (approx 45g protein)
12:00 PM - Two large turkey sandwitches on whole wheat, one banana, 250ml 2% milk. (approx 35g protein)
3:30 PM - Large chicken breast on whole wheat bread, handful of nuts, a piece of fruit (approx 40g protein)
6:00 PM - 15oz chicken/ beef/ pork, a sweet potato/ two regular potatoes/ a large bowl of brown rice, one large bowl of salad, 250ml 2% milk. (approx 50g protein)
6:30 PM - Workout
7:30 PM - 1.5 scoops ON whey in water, can of sugary lemonade (to spike insulin), one piece whole wheat bread with 1 tsp peanut butter. (36g protein)
10:00 PM - 3 extra large eggs ( approx 30g protein)
11:00 PM - 250ml 2% milk with 5g L-Glutamine (approx 9g protein)
11:30 - Bed
Total Protein - Approximately 290g
THE WORKOUT!
Day One - Legs, quad dominant + Abs
3x8 Heavy Paralell Squats
3x8 Stiff legged deadlifts
3x15 Seated Calf Raise
2x8 ATG Squats
2x10 Squat Jump
2x15 Cable Crunch
2x20 Hanging leg raise
Day Two - Upper Body
3x6 Bench Press
3x6 Bent over dumbbell row
3x6 Power Clean
3x6 Military Press
3x15 Wide Grip Pullups
3x10 Behind the neck pullups
3x6 Curl Cleans
3x10 Barbell Shrugs
Day Three and Four - Rest!
Day Five - Full Body
3x10 FMDH (Front Squat, Military Press, Deadlift, Hacksquat)
3x6 Lat Pulldowns
3x6 Bent Over Barbell Row
3x6 Dumbbell Press
3x6 Cable Crunches
2x8 Deadlifts
2x6 Skull Crushers
2x6 Hammer Curls
4x10 Standing Calf Raises
Day Six and Seven - Rest
Day Eight - Upper Body
3x6 Bench Press
3x15 Barbell Shrugs (Snatch grip)
3x8 Cable Pressdowns
3x8 Barbell Curl
2x15 Pullups
2x15 Dips
2x10 Behind the ass shrugs
3x6 T-Bar Rows
Day Nine - Legs, Hamstring Dominant + Abs
4x5 Deadlifts
2x8 Squats
2x10 Seated Leg Curls
2x15 Standing Calf Raise
2x15 Seated Calf Raise
2x5 Sumo Deadlifts
I then take as many days off as it takes until I am no longer sore anywhere (2-3 days)
Supplements!
Mega Man Multivitamins
ON 100% Whey Protein
All-Max Nutrition Micronized Pharmaceutical grade Glutamine Powder
Creatine Monohydrate - Cycled off currently.