After Greg lost weight from his younger years, he noticed it was time he focused on building some serious mass to his frame. Read on to learn how he packed on 50 pounds of solid muscle!
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Before:
100 lbs
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After:
150 lbs
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Greg Maller was also a Teen Transformation of the Week for fat loss. Check it out!
Vital Stats
Name: Greg Maller
Email: gtmalls@yahoo.com
BodySpace: xemtekx
Age: 16
Workout Journal: xemtekx
Before: November 20, 2007
Weight: 100 lbs
Body Fat: 8.5%
Height: 5'4"
Arms: 9.5"
Chest: 32"
Legs: 17.5"
After: July 28, 2008
Weight: 145-150 lbs
Body Fat: 11.5%
Height: 5'4.5"
Arms: 15.5"
Chest: 43"
Legs: 23.5"
Why I Got Started
After being overweight for a good portion of my life I was determined to change my body. After losing nearly 90 pounds, I still hadn't achieved the body I had been longing for. Despite the fact that I had weightlifted throughout my entire weight loss and had eaten clean food, I had barely eaten enough to spare my valuable muscle mass.
  Click Image To Enlarge.Greg Maller's Progress.
Negligible amounts of food paired with inconsistency had morphed my body into something I, at the time, found desirable: a walking skeleton. This realization of my body sparked my interest in gaining mass. It was around thanksgiving in 2007 when I began the construction of my body from its foundation, the amount of muscle I was carrying at the time was pathetic.
Before I left for my 2007 Thanksgiving vacation my mother scheduled a doctor's appointment due to the fact that I fainted once already due to hunger and I was experiencing cold hands due to bad circulation.
 Click Image To Enlarge.The Amount Of Muscle I
Was Carrying Was Pathetic.
Days after the doctor visit I had begun my muscle building journey and gained the strength and determination necessary to continue on bodybuilding for the rest of my life.
How I Did It
After learning the three basic principles of gaining mass my passion to do so had grown stronger than ever: eat, sleep, and train. Schoolwork, family and bodybuilding had become my top priorities. Cheating on my diet was not an option for me, and it still isn't.
I would say that 80 percent of my progress was due to eating massive amounts of clean food and supplementing properly; training and an adequate amount of rest would occupy the other twenty percent. When I go out with my friends I will always bring my meals with me pre-packaged.
 Click Image To Enlarge.School, Family & Bodybuilding
Had Become My Top Priorities.
Those who make fun of you for doing so are simply those who wish they were as dedicated as you. I haven't skipped a meal in over eight months and I'm not planning on doing so anytime soon. It takes sacrifice in order to reach your goals, something that I believe many people lack, hindering their progress.
In addition to strict nutrition I had attacked every training session as if it was my last, and had trained to absolute failure each and every session.
 Click Image To Enlarge.I Attacked Every Training
Session Like It Was My Last.
I also believe that variation in training is key. My split has remained the same all year, however, I never do the exact same workout for each muscle group two training sessions in a row, constantly switching the amount of reps and sets performed for each exercise. I would swap dumbbells for barbells, switch around bench angles, and my footing for squats.
Supplements
Diet
Although my protein sources and carbohydrate sources vary from day to day, here is a typical day of eating for me:
Meal 1:
Pre-workout:
Post-workout:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:
My daily diet roughly equates to 3,400 calories. I have also found that my body responds best to a high-protein diet (roughly 3 times my bodyweight), carbohydrates around 1.5-2 times my body weight, and fat equaling around 1/2 of my bodyweight.
The carbohydrates and fat will vary based on how active my day is (on an active day, I will eat more carbohydrates and less fat. On non-active days, I will eat more fat and less carbohydrates). A vast majority of the fat I eat is derived from unsaturated sources, such as almonds, eggs and fatty fish.
Training
Like I previously stated, I am a firm believer in variation. Therefore, I cannot write an exact routine concerning reps and sets, however, I can state my current split, which has helped me pack on a lot of size.
Suggestions For Others
There is no magical routine or magical supplement that will automatically trigger muscle growth. You have to find what works best for your own body. The greatest part about bodybuilding is that not everyone can achieve their dream body, only those who have the strength, discipline and courage to diet clean and train hard.
Click Image To Enlarge.You Have To Find What
Works Best For You.
I will be happy to answer any questions anyone may have. Just contact me via email or through my BodySpace. If my private message box is full simply leave a visitors comment on my page, I will answer as soon as can.
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