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Give 100% when exercising and be patient with your results.

During high school, Randyel's weight caused him to have trouble with simple, everyday activities. So he decided that it was up to him to do something about it. Read on to learn how he dropped 95 pounds and began turning heads at school!

Teen Transformation Of The Week - Randyel Luis!

By: Teen Transformation Of The Week

Before:
270 lbs

After:
175 lbs

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Vital Stats
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Name: Randyel Luis
Email: randyel.luis@yahoo.com

Before:
Age: 15
Height: 5'8"
Weight: 270 lbs
Pants Size: 44"
Body Fat: 39.4%

After:
Age: 17
Height: 5'8"
Weight: 175 lbs
Pants Size: 34"
Body Fat: 14.4%

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Why I Got Started
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I got started because I realized that I was slowly killing myself. I wanted to be healthier and get rid of the stares the people gave me. I ate poorly all through high school which eventually caused me to quickly gain weight.

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I Was Slowly Killing Myself.

By the time I entered the 10th grade I was about 265 lbs and only 14 years old. I would get tired from simple activities such as walking up a flight of stairs every morning at school. Something had to be done.

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Something Had To Be Done.

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How I Did It
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At the end of the 10th grade I joined a gym. I wasn't conisistent with my efforts, though, so not much change came. By the beginning of the 11th grade, I realized that I needed to incorporate cardio into my routine. Once I began seeing changes, I started working out even harder, pushing myself to the limit.

I learned to control my diet and limit the amount of junk food I took in. I completely cut out all soda, and decreased my intake of greasy foods. At the end of the 11th grade, my weight was down to 225 and my motivation went throught he roof.

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My Motivation Went Through The Roof.

I left school thinking in my head "wait until you see me next year" as I said goodbye to my friends. During that summer, I started taking Hydroxycut Hardcore and became more strict with my diet and training than ever.

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I Pushed Myself To The Limit.

I ran every single morning for about 30 minutes on an empty stomach. Then, in the afternoon, I went to the gym and hit the weights hard. I knew that if I gave it my all, my progress would get me somewhere. I returned to school this year at around 190 pounds. People didn't recognize me as I walked the halls.

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Randyel Luis' Supplements
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ON 100% Whey Protein

MuscleTech Hydroxycut Hardcore

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Randyel Luis' Diet Plan
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Meal 1:

Meal 2:

Protein Shake

Meal 3:

Meal 4:

Meal 5: Post Workout

Protein Shake

Meal 6:

Meal 7:

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Randyel Luis' Training Program
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Monday: Chest & Triceps

Bench Press: 4 x 10-12
Incline Bench Press: 4 x 10-12
Incline Dumbbell Flyes: 4 x 10-12
Decline Bench Press: 4 x 10-12
Dips: 4 x 10-12
Triceps Pushdowns: 4 x 10-12

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

Tuesday: Back & Biceps

Lat Pulldown: 4 x 10-12
Deadlift: 4 x 10-12
One-Arm Dumbbell Rows: 4 x 10-12
Seated Cable Rows: 4 x 10-12
Hyperextensions: 4 x 10-12
Incline Dumbbell Curls: 4 x 10-12
Barbell Curls: 4 x 10-12

print Click Here For A Printable Log Of Tuesday: Back & Biceps.

Wednesday: Legs

Leg Curls: 4 x 10-12
Leg Press: 4 x 10-12
Dumbbell Lunges: 4 x 10-12
Standing Calf Raises: 4 x 10-12

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

Thursday: Shoulders & Traps

Military Press: 4 x 10-12
Lateral Raises: 4 x 10-12
Front Dumbbell Raises: 4 x 10-12
Rear Delt Raises: 4 x 10-12
Dumbbell Shrugs: 4 x 10-12
Smith Machine Shrugs: 4 x 10-12

print Click Here For A Printable Log Of Thursday: Shoulders & Traps.

Friday: Biceps & Triceps

Barbell Curls: 4 x 10-12
Dumbbell Curls: 4 x 10-12
Preacher Curls: 4 x 10-12
Incline Dumbbell Curls: 3 x 10-12
Skull Crushers: 4 x 10-12
Triceps Kickback: 4 x 10-12
Triceps Pushdowns: 4 x 10-12

print Click Here For A Printable Log Of Friday: Biceps & Triceps.

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Suggestions For Others
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The best advice I can give anyone is to be consistent. Go to the gym no matter what. Give 100% when exercising and be patient with your results. Make sure you exercise in a place where you're comfortable.

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Be Patient With Your Results.

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