Vital Stats

Name: Adel Pervaiz
Email: adel_104@hotmail.com
BodySpace: adil104

Before:
Age: 16
Height: 5'10"
Weight: 203 lbs

After:
Age: 18
Height: 5'10"
Weight: 154 lbs

Why I Got Started

I first started bodybuilding when I was 16-years old. I used to eat a lot of junk food and sweets. My friends all used to tease me because of my weight. Whenever I went to buy clothes, there were very few markets that carried my size in pants.

Click Image To Enlarge.
My Friends All Used To Tease
Me Because Of My Weight.

I then became motivated to join a gym after a few of my friends had decided to begin working out. At first, I didn't get the results I was looking for because of a lack of knowledge, but after searching the Internet and coming across Bodybuilding.com, I found all the information I needed.

Click Image To Enlarge.
I Found All The Information I Needed.

Adil Pervaiz's Supplements

• MuscleTech Hydroxycut Hardcore
• Universal Animal Pak
• EAS 100% Whey Protein

Adil Pervaiz's Diet Plan

8:00 AM:
• 4 Egg Whites
• 1 Egg Yolk
• 2 Slices Of Whole Wheat Bread
• 1 Cup Of Green Tea
• Hydroxycut Hardcore
• Animal Pak

11:00 AM:

• 1 Bowl Of Oatmeal
• 200 Grams Of Skim Milk
• 1 Banana
• 1 Scoop Whey Protein

2:00 PM:

• 8 Ounces Of Fish
• 200 Grams Of Rice
• Vegetables
• Hydroxycut Hardcore

5:00 PM: Pre-Workout

• 4 Egg Whites
• 2 Slices Of Whole Wheat Bread
• 1 Cup Of Black Coffee

7:00 PM: Post-Workout

• 1 Scoop Whey Protein
• 250 Grams Of Skim Milk

9:00 PM:

• 8 Ounces Of Chicken
• 200 Grams Of Rice
• Vegetables

Adil Pervaiz's Workout Routine

Monday: Chest
• Bench Press: 4 x 8-12
• Incline Dumbbell Flyes: 3 x 8-12
• Decline Dumbbell Flyes: 3 x 8-12
• Dips: 3 x 12-15

Click Here For A Printable Log Of Monday: Chest.

Tuesday: Back

• Pullups: 4 x Failure
• Bent Over Barbell Rows: 3 x 8-12
• Seated Cable Rows: 3 x 8-12
• Close-Grip Lat Pulldown: 3 x 8-12

Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Rest

Thursday: Shoulders

• Behind The Neck Press: 4 x 8-12
• Dumbbell Press: 3 x 8-12
• Side Lateral Raise: 3 x 8-12
• Front Dumbbell Raises: 3 x 8-12
• Dumbbell Shrugs: 3 x 8-12

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Arms

• Barbell Curls: 4 x 8-12
• Dumbbell Curls: 3 x 8-12
• Concentration Curls: 3 x 8-12
• Triceps Pushdown: 4 x 8-12
• Dumbbell Kickbacks: 3 x 8-12
• Skull Crushers: 3 x 8-12

Click Here For A Printable Log Of Friday: Arms.

Saturday: Legs

• Squats: 4 x 12-15
• Leg Extensions: 3 x 12-15
• Deadlift: 3 x 8-12
• Leg Curls: 3 x 8-12
• Calf Raises: 4 x 12-15

Click Here For A Printable Log Of Saturday: Legs.

Sunday: Forearms & Abs

• Barbell Wrist Curl: 4 x 8-12
• Dumbbell Wrist Curl: 3 x 8-12
• Crunches: 3 x 25
• Lying Leg Raises: 3 x 15
• Hanging Leg Raises: 3 x Failure

Click Here For A Printable Log Of Sunday: Forearms & Abs.

Never give up! Every big change takes time. So give your body time to change and keep training and dieting regularly.

Click Image To Enlarge.
Every Big Change Takes Time.

teentransformations@bodybuilding.com

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