While playing high school soccer, Ryan soon realized that everyone on the team was much bigger than he was. So he decided to sign up for a weight training class and change put some size on his frame. Read on to learn how he packed on 35 pounds of muscle!
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Before:
130 lbs
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After:
165 lbs
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Vital Stats
Name: Ryan Anest
Email: Sanitaryryan@gmail.com
BodySpace: ryan7792a
Before:
Age: 16
Height: 5'8"
Weight: 130 lbs
Body Fat: 9%
Bench Press: 130 lbs
After:
Age: 17
Height: 5'9"
Weight: 165 lbs
Body Fat: 7%
Bench press: 210 lbs
Why I Got Started
I started playing soccer for a select team during my freshmen year of high school when I was a small kid. I kept getting pushed off the ball by all the bigger players. I couldn't stand it. I was one of the smallest players on my team.
When high school soccer started I realized that all the best players on this team were much bigger than me. I soon realized that they all lifted weights. At the start of the next year I decided to do something about my size and sign up for a weight training class.
In this class I finally started to realize how other people in my school had gotten so big. I started only training during my weight lifting class but after about six months my friend and I decided to take weight training to the next level.
  Click Image To Enlarge.
I Decided To Take Weight
Training To The Next Level.
We both got gym memberships and began going to our local gym several times a week. My friend motivated me throughout the entire process and was one of the only reasons I kept with weight training.
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[ Click here to learn more. ] |
Soccer Training Guide!
The ultimate football (soccer) training guide, Renegade Style! This training regime can easily be implemented by a skill-specific coach.
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Author:
John Davies
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How I Did It
After I decided to take weight training seriously I began training at least 5 days a week with some cardio and some strength training. I started with a basic program of a split between every upper body muscle every other day and every lower body muscle every other day.
As I became more serious I started doing a lot of research on what type of training routine and exercises are most beneficial. After my research I formed my own workout routine which was a split between mostly push exercises (triceps) one day and pull exercises (biceps) the next.
 Click Image To Enlarge.
I Began Training At Least 5 Days A Week.
I have followed this routine steadily and with a lot of hard work I made huge gains including 80 pounds on my bench press.
Supplements
Diet
Breakfast:
Lunch:
Dinner:
Pre-Workout Snack:
Post-Workout Snack:
 Click Image To Enlarge.
Ryan Anest.
Training
Suggestions For Others
Consistency and diet are the two most important things while weight training. Make a schedule for your diet and weight training and keep to it. If you follow a well made routine you will accomplish your fitness goals.
Click Image To Enlarge.
Make A Schedule For Your Diet &
Weight Training And Stick To It.
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