Vital Stats

Name: Michael Artiles
Email: Martiles0@gmail.com
BodySpace: Mike2234

Before:
Age: 15
Height: 5'7"
Weight: 130 lbs
Body Fat: 7%

After:
Age: 16
Height: 5'8"
Weight: 153 lbs
Body Fat: 6.5%

Why I Got Started

My freshman year I started wrestling. Through wrestling I lost a good amount of weight but gained no muscle mass. Over the summer I kept telling myself to work out and get stronger, but I lacked the motivation.

Even my dad, a wrestler in high school as well, would get upset at me for not trying to better myself physically. My diet during this time was basically just carbs and sugar, anything which tasted good. The next wrestling season I truly noticed my lack of strength, not to mention that I looked weak and scrawny.

How I Did It

After the season ended, I knew it was time for a change. I went on Bodybuilding.com and read tons of articles about starting up a lifting routine and eating to gain lean muscle-mass.

Click Image To Enlarge.
I Knew It Was Time For A Change.

I ate six meals per day, and cooked my own meals (different from my family). I started my routine, and never strayed away from it. It has been exactly a year now.

Click Image To Enlarge.
It Has Been Exactly A Year Now.

Supplements

• SuperPump250
• SizeOn
• Muscle Milk

Diet

Breakfast:
• 1 egg
• 4 egg whites
• 1 cup oatmeal
• 1 tablespoon of peanut butter
• 8 oz orange juice
• 3 slices extra-lean canadian bacon

Snack:

• 1 oz almonds or walnuts

Lunch:

• Turkey and roast beef wrap
• Mustard
• Pepper-jack cheese
• Diet coke

Snack:

• 1 cup fat free cottage cheese
• 6 crackers
• Fruit

Dinner:

• Sirloin steak
• Sweet potatoes
• Salad
• Olive oil and vinegar

Snack:

• 2 tablespoons peanut butter
• Banana

I give myself one cheat meal a week, or two smaller ones.

Click Image To Enlarge.
Michael Artiles.

Training

Monday:
• Incline Pushups: 4 x 20-25
• Shrugs: 4 x 15
• Dumbbell Flyes: 3 x 10
• Skullcrushers: 3 x 12
• Exercise Ball Crunches: 3 x 60
• Lateral Raises: 3 x 10
• Clean & Press: 3 x 10
• Bench Dips: 3 x Failure

Click Here For A Printable Log Of Monday.

Tuesday:

• Pullups: 3 x Failure
• Upright Barbell Row: 3 x 15
• Reverse Curl: 3 x 15
• Lat Pulldown: 3 x 15
• Dips: 3 x Failure
• Lateral Raises: 3 x 15
• EZ-Bar Curl: 3 x 15

Click Here For A Printable Log Of Tuesday.

Wednesday: Off

Thursday:

• Sumo Squat: 3 x 8
• Leg Press: 3 x 8
• Bench Press: 4 x 15, 12, 8, 6, 1
• Incline Dumbbell Flyes: 3 x 8
• Dumbbell Press: 3 x 8
• Triceps Rope Pushdown: 3 x 12
• Weighted Dips: 3 x 8
• Calf Raises: 3 x 10

Click Here For A Printable Log Of Thursday.

Friday:

• Pullups: 3 x Failure
• Dips: 3 x Failure
• Incline Pushups: 3 x Failure
• EZ-Bar Curl: 3 x 15
• Clean & Press: 3 x 10
• Lat Pulldown: 3 x 15
• Bench Dips: 3 x Failure

Click Here For A Printable Log Of Friday.

Saturday: Cardio

Sunday: Off

Suggestions For Others

Just keep on a meal plan and don't get lazy.

Click Image To Enlarge.
Michael Artiles.

teentransformations@bodybuilding.com

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