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Dustin wanted to put on more size for sports so he got himself a gym membership and went to work. See how Dustin transformed his body and mind!
Vital Stats
Name: Dustin Dietze
Email: ddietze@uwo.ca
BodySpace: Dietze2
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Before:
Age: 15
Height: 5'8"
Weight: 150 lbs
Body Fat: 10%
Waist: 30"
Hips: 35"
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After:
Age: 18
Height: 5'9.5"
Weight: 162 lbs
Body Fat: 8%
Waist: 30"
Hips: 37.5"
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Why I Got Started
I originally got started in the gym because I wanted to get bigger, stronger and faster for hockey. I started out doing a lot of cardio on the machines, not really knowing much about weightlifting. I saw a lot of big guys at the gym lifting heavy weights and I wanted to be able to do the same. So I watched people in the gym, watched videos on YouTube, read articles on Bodybuilding.com and created my own workout. Since then I have tweaked my workout routine many times by changing different exercises and amount of sets with each exercise.
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I Saw A Lot Of Big Guys At The Gym Lifting Heavy Weights
And I Wanted To Be Able To Do The Same.
How I Did It
I always played sports as kid and loved to be outdoors. I was always in shape but I wanted to add some size for hockey. So I got a gym membership at the age of 15 and started going every other day, doing mostly cardio. I quickly realized it wasn't all about cardio and I needed to lift some weights if I wanted to get bigger. So I created my own workout routine by watching other people and reading on bodybuilding.com. I first started with a three day workout routine: - Day 1: Upper Body
- Day 2: Lower Body/Cardio
- Day 3: Rest
I stuck to this routine for almost two years, until I realized I needed to split it up more and give my body some more rest. I now currently have a 4-day routine. I am also a competitive downhill mountain bike racer. I enjoy riding my bike because I get a good adrenaline rush and it's good to just relax and enjoy myself.
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I Enjoy Riding My Bike Because I Get A Good Adrenaline Rush
And It's Good To Just Relax And Enjoy Myself.
Supplements
Diet
Meal 1: Meal 2: Meal 3: Meal 4: Meal 5: Meal 6:
I try to make sure I eat at least 1 gram of protein per pound of body weight every day.
Training
| TERMS YOU'LL NEED TO KNOW |
Drop Set - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Chest/Triceps - Barbell Bench Press: 1 warm up set of 8 reps, 1 set to failure, 1 set of 6-8 reps, 1 set of 4-6 reps, 1 set of 3-5 reps
- Incline Bench Press with Dumbbells: 1 set of 10 reps, 1 set of 8-10 reps, 1 set of 5-7 reps, 1 set of 8 reps
- Cable Flyes: 1 set of 12 reps, 1 set of 10 reps, 1 set of 8 reps, 1 drop set of 16-20 reps
- Skull Crushers with the EZ bar: 3 sets of 8-10 reps
- Weighted Dips: 1 set of 8 reps, 1 set of 5-7 reps, 1 drop set of 12-15 reps
- Triceps Pulldowns with Rope: 3 sets of 8-10 reps
Day 2: Back/Biceps Day 3: Legs/Shoulders/Abs - Leg Press: 1 warm up set of 12 reps, 1 set of 8-10 reps, 1 set of 6-8 reps
- Leg Extension: 3 sets of 8-10 reps
- Calf Raises: 1 set of 20 reps, 1 set of 15 reps, 1 set of 10-15 reps
- Shoulder Press: 1 warm up set, 1 set to failure, 1 set of 6-8 reps
- Lateral Raises: 3 sets of 8-10 reps
- V-Ups: 1 set of 25-30 reps, 1 set of 15-20 reps, 1 set of 10-15 reps
- Sit-ups: 3 sets to failure
Day 4: Rest Day 5: Start again at Day 1
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I Try To Make Sure I Eat At Least 1 Gram Of Protein
Per Pound Of Body Weight Every Day.
Suggestions For Others
Set some goals and stick with them. Never give up, anything you believe you will achieve. Anybody can find the time in their day to make it to the gym, train hard and often and you will get the results you desire.
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Anybody Can Find The Time In Their Day To Make It To The Gym.
When you cheat in the gym, you are only cheating against yourself. What keeps me going is seeing my weights increase and my body change. I train as hard as I can now, because you never know what could happen tomorrow. Whenever I need some motivation to push harder at the gym, I read this quote to myself, "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But 200 pounds is always 200 pounds." -Henry Rollins
teentransformations@bodybuilding.com
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