By: Teen Transformation Of The Week

Before: 122 lbs

After: 172 lbs

Vital Stats

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

Before:
Weight: 122
Body Fat: 9%

After:
Weight: 172
Body Fat: 9%

Why I Got Started

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.

How I Did It

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.

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

Supplements

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.

Diet

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

Training

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

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

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

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

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

Suggestions For Others

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.

Click To Enlarge.
It's All About Dedication.

You Could Be Our Next Transformation Of The Week!

Male Transformations. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

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Teen Transformations. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

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

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