Name: Chris Cahill

Email: ksukhill@ksu.edu

Before: Age: 18 Height: 6'0" Weight: 140 lbs Body Fat: 8.5%	After: Age: 19 Height: 6'0" Weight: 165 lbs Body Fat: 6.2%

Why I Got Started

Since grade school, I was always big into running. I did cross country and track all four years of high school and was pretty decent at it, making it to state 3 years in cross country and once in track. I always wanted to keep off the extra weight for running but once I was done running, I decided I was going to dramatically change my extremely skinny body. I was scared to join weight training class my senior year, considering all my friends in the class could bench well over 200. I thought my bench was probably around 150 pounds, so I started my first max out at 135, just to be safe. I failed 135, and about 4 other weights finally revealing my true max, of a pathetic 115 pounds. I was pretty much the joke of the class, along with another kid with my build. So I started my dedication to fitness, to prove all my friends wrong, and for myself. I came to realize that no matter what your genetics are, you can change your body with dedication. I love fitness and don't know how I went so long without it.

Click To Enlarge.
I Came To Realize That No Matter What Your Genetics Are,
You Can Change Your Body With Dedication.

How I Did It

I started out doing the stuff that every novice weight lifter does, doing a whole bunch of chest, and "curls for the girls". No focus on legs, back, shoulders, or triceps. I finally realized that I was doing it all wrong, and came up with a decent routine incorporating every body part. It wasn't until college that I figured out how important a diet was in seeing results, so I did a ton of online research, a lot of it in the diet section of the forums on bodybuilding.com. So I put my workout routine with my diet and came out with some pretty great results.

Click To Enlarge.
I Figured Out How Important A Diet Was In Seeing Results.

Supplements

• Optimum Nutrition Opti-Men Multivitamin
• Optimum Nutrition 100% Whey Protein
• Optimum Nutrition Fish Oil

Diet

Meal 1:

• 1 cup of plain Oatmeal
• ½ cup plain Yogurt
• 1 serving fresh Blueberries and Raspberries
• 4 Eggs (2 Eggs, 2 Egg Whites)
• 1 piece of Whole Wheat Toast
• 2 tbsp of Peanut Butter
• 2 pills Optimum Nutrition Fish Oil
• 1 pill Optimum Nutrition Opti-Men Multivitamin

Meal 2: Pre Workout

• 1 scoop Optimum 100% Whey Protein
• 8oz Skim Milk

Meal 3: Post Workout

• 1 scoop Whey Protein
• ½ cup Mixed Berries
• 8oz Skim Milk
• 1 pill Optimum Nutrition Opti-Men Multivitamin

Meal 4:

• 5oz Turkey Breast
• 2 pieces Whole Wheat Bread
• 20 Raw Almonds
• 1 Baked Potato

Meal 5:

• 3 tbsp Peanut butter
• ½ cup 1% fat Cottage Cheese

Meal 6:

• 6-8oz Chicken Breast
• 1 1/2 cup Mixed Veggies (Broccoli, Bell Peppers, Mushrooms)
• ½ cup Black or Kidney Beans

Meal 7:

• 1 can precooked Tuna or Chicken
• 2 tbsp Peanut Butter
• 20 Raw Almonds

Meal 8:

• ½ cup 1% fat Cottage Cheese
• 1 scoop Whey Protein
• 1 pill Optimum Nutrition Opti-Men Multivitamin

Training

Day 1: Chest/Abs

• Barbell Bench Press: 3 sets of 8, 6, 4 reps increasing weight, followed by a max rep set of for 15-25 reps
• Incline Dumbbell Press: 3 sets of 4-8 reps, with a consistent weight
• Downward Cable Flyes: 3 sets of 20, 15, and 10 reps, increasing weight
• One-Arm Cable Chest Pushdowns: 3 sets of 12, 10, 8 reps, increasing weight
• Decline Pushups: 3 sets till failure
• Cable Crunches: 3 sets of 20 reps
• Bosu Ball Crunches: 3 sets of 25 reps
• Weighted V-ups: 3 sets of 15 reps
• Decline Sit-ups: 3 sets of 20 reps

Day 2: Legs

• Barbell Squat: 3 sets of 20 reps, with a consistent weight
• Leg Extensions: 3 sets of 15 reps, with a consistent weight
• Barbell Lunges: 3 sets of 8-10 reps, with a consistent weight
• Barbell Calf Raises: 3 sets 15 reps standard stance, 15 reps inward stance, 15 reps outward stance

Day 3: Biceps/Triceps/Abs

• Close-Grip Bench Press: 3 sets of 10, 8, 6 increasing weight
• Dips: 3 sets til failure
• Skull Crushers: 3 sets of 12, 10, 8 reps, increasing weight
• Triceps Pushdowns: 3 sets of 10 reps, consistent weight
• Pushups: 3 sets till failure
• Straight Bar Curls: 3 sets of 10, 8, 6 reps, increasing weight followed by a maximum rep set with only bar
• EZ Bar Preacher Curls: 3 sets of 10, 8, 6 reps, increasing weight
• Dumbbell Hammer Curls: 3 sets of 10, 8, 6 reps, increasing weight
• Oblique Crunches: 3 sets of 20 reps
• Hanging Leg Raises: 3 sets of 30 reps
• Reverse Crunches: 3 sets of 20 reps

Day 4: Back/Shoulders

• Pull-ups: 3 sets to failure
• Low Cable Row: 3 sets of 10 reps, consistent weight
• Rear Delt Bent Over Dumbbell Flyes: 3 sets of 10 reps, consistent weight
• Barbell or Dumbbell Shoulder Press: 3 sets of 8, 6, 4 reps, increasing weight
• Dumbbell Lateral Raise: 3 sets of 8 reps, consistent weight
• Dumbbell Shrugs: 3 sets of 12 reps, consistent weight

Day 5: Core

• Cable Crunches: 3 sets of 20 reps
• Decline Weighted Sit-ups: 3 sets of 15 reps
• Hanging Leg Raises: 3 sets of 30 reps
• Crunch: 3 sets of 25 reps
• Oblique Crunches: 3 Sets of 20 reps

Day 6: Rest

Day 7: Rest

Suggestions For Others

If you don't know where to start, get in the gym and do some basic lifts such as barbell bench press, barbell squats, dips, pushups etc, and work up from there. It takes time to work into a full routine. The closer you follow a diet, the better the results you will get. Results will come with time, stick with it!

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