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It's all about dedication, and getting in the habit of lifting and eating clean.

Kyle started really working out during his sophomore year in high school. Now he's training for a bodybuilding contest, so he's on a strict diet and workout plan. Read on to learn how he put on 50 lbs!

Teen Transformation Of The Week - Kyle Allder!

By: Teen Transformation Of The Week

Before:
122 lbs

After:
172 lbs

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Vital Stats
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Name: Kyle Allder
Email: Kallder13@msn.com
Age: 17
Bodyspace: ka123

Before:
Weight: 122
Body Fat: 9%

After:
Weight: 172
Body Fat: 9%

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Why I Got Started
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My dad was always big on lifting and had been trying to get me into it ever since the beginning of middle school. I didn't really get interested though until about 8th grade, and still didn't start putting on weight until about sophomore year in high school.

Click To Enlarge.
I Didn't Really Get Interested Until About 8th Grade.

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How I Did It
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I didn't take any interest at all until I realized how skinny I was in 8th grade, which is when I got my first gym membership. Since I didn't know anything at all about lifting, I didn't make any gains for about two years. I finally subscribed to Muscle and Fitness magazine, and read like crazy.

At this point I was putting on small amounts of weight... I gained about 10 lbs about every 4 months. After doing that for about a year, I got a weight gainer and supplements, worked out like crazy and put on 20 lbs in 3 months.

So I was up to about 170 at that point, and plateau for a while, but right now I'm training for a bodybuilding contest, so I'm on a strict diet and workout plan to start my gains again.

Click To Enlarge.
I'm On A Strict Diet And Workout Plan To Start My Gains.

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Supplements
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No2, Ce2 (didn't help at all).
I used muscle juice, by ultimate nutrition for a weight gainer.
I also used M1-bol for a few months, that was during my 3 month 20 lb gain.

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Diet
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I just ate whatever I could get my hands on when I first started gaining. But now my diet is like this:

Meal 1:

2 scoops whey
8 oz milk
1 apple

Meal 2:

2 packets oatmeal
3 whole eggs
1 banana
6 almonds

Meal 3:

1 1/3 rice and beans
6 oz chicken
½ cup broccoli
1 tsp oil

Meal 4:

12 oz potato
6 oz salmon
½ cup spinach
2 tsp tartar

Meal 5:

1 cup yams
6 oz steak
1 cup green beans
1 tsp margarine

Meal 6:

2 scoops whey
8 oz milk
banana

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Training
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Chest/Biceps:

Flat Bench Press 12, 10, 8, 8, 8
Incline Dumbbell Press 12, 10, 10, 10
Flat Dumbbell Press 10, 10, 10
Cable Press downs 12, 12, 12
EZ Bar Curls 12, 10, 8, 8
Hammer Curls 10, 10, 10
Preacher Curls 10, 10, 10
Wrist curls 12, 12, 12

print Click Here For A Printable Log Of Chest/Biceps.

Quads/Calves/Abs:

Squat 12, 10, 8, 8, 8
Leg Press 12, 10, 8, 8
Hack Squat 12, 12, 12
Leg Extension 12, 12, 12
Leg Press Calf 12, 12, 12
Seated Calf 12, 12, 12
Cable Crunches 20, 20, 20
Knee to Chest crunches max, max, max

print Click Here For A Printable Log Of Quads/Calves/Abs.

Shoulders/Triceps:

Military Press 12, 10, 8, 8, 8
Dumbbell Press 12, 10, 8, 8
Side DB raises 12, 10, 10
Rear Deltoid 12, 10, 10
Assisted Tricep Dip Machine 12, 10, 8, 8
Close Grip Bench 12, 10, 10
Rope Triceps press downs 12, 10, 10
Donkey Calf 12, 10, 10, 10
Standing Calf Raise Machine 12, 12, 12

print Click Here For A Printable Log Of Shoulders/Triceps.

Back/Hamstrings/Abs:

Med Grip Pull ups 12, 10, 8, 8, 8
Bent Over Barbell Row 12, 10, 8, 8
Lat Pulldowns 12, 10, 8, 8
Seated Cable Row 12, 10, 10
Deadlifts 12, 10, 10, 10, 10
Lying Leg Curl 12, 10, 8, 8
Seated Leg Curl 12, 10, 10
Over the ball ab crunches max, max, max, max

print Click Here For A Printable Log Of Back/Hamstrings/Abs.

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Suggestions For Others
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It's all about dedication, and getting in the habit of lifting and eating clean. Once you start doing it for a few months straight, it becomes like second nature and its fun.