Name: Adam Aly

Email: Adamx3@live.com

Bodyspace: AdamMass

Before: Age: 17 Height: 5'6" Weight: 100 lbs Body Fat: 3% Waist: 26" Hips: 30" Thighs: 17"	After: Age: 19 Height: 5'10" Weight: 162 lbs Body Fat: 7% Waist: 28" Hips: 33" Thighs: 24"

Why I Got Started

I was disgusted by my appearance every time I would take my shirt off at the beach or in front of the mirror all I would see when I looked at myself was a fragile disproportionate scrawny kid with no pride or confidence in himself. Something finally snapped in my head and told me to sign up for the gym even though I had no idea what I would do the minute I stepped foot inside.

The first day I walked in the gym it was a horrific experience yet exhilarating. Why? Because when all I saw was massive people pushing heavy weight I thought I'd never be able to do it; but seeing that motivated me and gave me the boost I needed to push myself hard to achieve the appearance I desired.

Click To Enlarge.
Something Finally Snapped In My Head And
Told Me To Sign Up For The Gym.

How I Did It

I had never lifted a weight in my life so I had no idea what I could possibly do to achieve my goal, so I signed on to Bodybuilding.com and that's when my life completely changed. I would look at "Skinny to Mass" transformation pictures for a mental boost and motivation. I started to do a lot of research on what I can eat to help me gain the weight I wanted to gain and stay lean while doing so. I also needed to learn proper form and what exercises I would need to perform in the gym to gain mass.

After accumulating the basic knowledge I finally decided to try it all out at the gym, and before you know it I started to see significant results which pushed me even harder. I would go to the gym 7 days per week for 2 hours per day. People told me it was too much but I had so much dedication I couldn't help myself but go every day. Even if it was considered overtraining my body was ready to go the next day. After 2 years of hard work I gained 60 lbs and managed to keep my body fat under 10%.

Click To Enlarge.
I Had So Much Dedication I Couldn't Help
Myself But Go To The Gym Every Day.

Supplements

I started off using only Ultimate Nutrition Muscle Juice and SuperPump250.

Currently:

With First Meal:

• Whey Protein: 2 scoops
• Universal Animal Pak: 1 pak

Pre Workout:

• Universal Animal Pump: 1 pak
• Universal Animal Stak: 1 pak

Last Two Daily Meals:

• Ultimate Nutrition Iso Mass Xtreme Gainer: 1.5 servings

Diet

Meal 1:

• 4 Eggs, Whole
• 2 pieces Toast with Butter
• 2 glasses Orange Juice

Meal 2:

• Unlimited Peanut Butter
• Unlimited glasses Milk

Meal 3:

• 5oz Macaroni & Cheese

Meal 4:

• 15 oz Steak
• 2 cups Mashed Potatoes
• 1 cup Corn

Meal 5:

• 6 oz Tuna w/ Mayo, Black Pepper, Vinegar, and Olive Oil
• 4 slices Bread
• 1 Soft Drink

Meal 6: Pre Workout

• Universal Animal Pump: 1 pak
• Universal Animal Stak: 1 pak
• 1L Water

Meal 7: Post workout

• 40g Whey Protein
• 10 tbsp Peanut Butter
• 2 glasses Milk

Meal 8:

• 1.5 serving Ultimate Nutrition Iso Mass Xtreme Gainer

Meal 9:

• 1.5 serving Ultimate Nutrition Iso Mass Xtreme Gainer

Training

Day 1: Chest/Triceps

• Flat Bench Press: 3 sets of 10, 8, 8 reps
• Flat Dumbbell Flyes: 3 sets of 10, 8, 8 reps
• Close Grip Bench Press: 3 sets of 10, 8, 8 reps
• Incline Dumbbell Press: 3 sets of 10, 8, 8 reps
• Skull Crusher: 3 sets of 10 reps
• Weighted Dips: 3 sets of 10 reps
• Tricep Pushdowns: 3 sets of 10 reps

Day 2: Back/Biceps

• Barbell Shrugs: 3 sets of 10, 8, 8 reps
• Reverse Barbell Rows: 3 sets of 10, 8, 8 reps
• Rear Shrugs: 3 sets of 10, 8, 8 reps
• Cable Pulldowns: 3 sets of 10, 8, 8 reps
• Dumbbell Rows: 3 sets of 10, 8, 8 reps
• Barbell Curls: 3 sets of 10 reps
• Close EZ Bar Curls: 3 sets of 10 reps

Day 3: Shoulders

• Military Press: 4 sets of 10 reps
• Bent-Over Laterals: 4 sets of 10 reps

Day 4: Rest

Day 5: Legs/Calves

• Squats: 3 sets of 10, 8, 6 reps
• Leg Presses: 3 sets of 10, 8, 6 reps
• Leg Curl: 3 sets of 10, 8, 6 reps
• Leg Extensions: 3 sets of 10, 8, 6 reps
• Standing Calf Raises: 3 sets of 10, 8, 6 reps
• Seated Calf Raises: 3 sets of 10, 8, 6 reps

Day 6: Rest

Day 7: Rest

Suggestions for Others

I advise everyone to not give up on their goal and ignore everyone who says you can't do it. Believe that everything is possible with dedication, passion and hard work. Keep your head held up high and with time you will conquer everything in your path.

Only The Strong Survive!

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