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Perseverance, dedication and a positive mentality comes from within.

John was not happy with his skinny physique, so he decided to hit the gym and put on some serious mass. Read on to learn how he packed on 30 pounds of solid muscle and gained self-confidence!

Teen Transformation Of The Week - John Carter!

By: Teen Transformation Of The Week

Before:
130 lbs

After:
160 lbs

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Vital Stats
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Name: John Carter
Email: Carter_john_23@hotmail.com
BodySpace: http://bodyspace.bodybuilding.com/Achiever01/

Before:
Age: 19
Height: 5'9"
Weight: 130 lbs
Body Fat: 9%

After:
Age: 20
Height: 5'10"
Weight: 160 lbs
Body Fat: 6.3%

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Why I Got Started
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I was not sufficiently content with how I looked and how my body looked. To be honest, I was terrified with how I looked. I was weighing only 135 pounds, no muscle, super skinny and no definition what so ever.

I reached a point in which I said to myself, "I need to start hitting the gym and focus on transforming my body to a point where I'm content with it."

Click Image To Enlarge.
I Was Not Sufficiently Content
With How I Looked.

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How I Did It
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I met this guy named Josh who inspired me with his positive attitude towards living a healthy lifestyle while being physically fit as well. We became best friends and we started working out together.

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Josh Inspired Me With His Positive
Attitude Towards Living A Healthy Lifestyle.

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Supplements
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Click Image To Enlarge.
John Carter.

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Diet
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Breakfast:

Lunch:

Snack:

Special K cereal, powerbars or fruit

Dinner:

Pasta, tuna sandwich, eggs or chicken with rice
Strawberry juice
Banana

I usually have a cheat meal once or twice a week which can consist of hamburgers and fries to increase my calories. I've been cutting back on eating junk food and mostly eating healthy food.

Click Image To Enlarge.
John Carter.

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Training
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Monday: Chest & Triceps

Bench Press: 5 x 10-8-6-4 (Last set to failure)
Incline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Decline Bench Press: 5 x 10-8-6-4 (Last set to failure)
Cable Crossover: 4 x 10-10-8-6 (Last set to failure)
Dumbbell Flyes: 4 x 10-10-10-8 (Last set to failure)
Pushups: 5 x 20-20-15-15-15 (Last set to failure)
Lat Pulldown: 5 x 10
Seated Triceps Press: 5 x 10
Dips: 4 x 20-15-10-8
Triceps Pushdown: 5 x 10
Close-Grip Bench Press: 4 x 10-8-8-6

print Click Here For A Printable Log Of Monday: Chest & Triceps.

Tuesday: Legs

Leg Press: 5 x 20-15-10-10-8
One-Leg Squats: 4 x 10-10-8-6
Squats: 3 x 10-10-10 (Last set to failure)
Calf Raises: 5 x 10-10-10-8 (Last set to failure)
Front Barbell Squats: 5 x 15-10-10-10-8 (Last set to failure)

print Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Shoulders & Biceps

Dumbbell Shrugs: 4 x 10-10-10-10 (Last set to failure)
Reverse Flyes: 5 x 15-10-10-8-8 (Last set to failure)
Military Press: 5 x 15-15-10-10-8 (Last set to failure)
Dumbbell Press: 5 x 15-15-10-10-8 (Last set to failure)
Barbell Curl: 4 x 10-8-6-4 (Drop sets)
Hammer Curls: 4 x 10-8-6-4 (Drop sets)
Dumbbell Curls: 4 x 10-8-6-4 (Drop sets)
Cable Curls: 4 x 10-8-6-4 (Drop sets)

print Click Here For A Printable Log Of Wednesday: Shoulders & Biceps.

Thursday: Back & Cardio

Bent Over Barbell Row: 5 x 15-10-10-8-8 (Last set to failure)
Pullups: 4 x 15-10-6-6 (Last set to failure)
Dumbbell Row: 4 x 15-10-6-6 (Last set to failure)
Seated Cable Row: 5 x 15-10-10-8-8 (Last set to failure)
Pullups: 4 x 15-10-6-6 (Last set to failure)
Cardio: 10-15 Minutes
Swimming: 5-8 Laps

print Click Here For A Printable Log Of Thursday: Back & Cardio.

Friday: Cardio & Abs

Saturday & Sunday: Off

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Suggestions For Others
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Remember to never let anyone tell you that you can't do something. Perseverance, dedication and a positive mentality comes from within. Achieve your goals & never give up.

Click Image To Enlarge.
Never Let Anyone Tell You
That You Can't Do Something.

Teen Transformation Of The Week
justin.podzimek@bodybuilding.com

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