By: Teen Transformation Of The Week

Before: 125 lbs

After: 160 lbs

Vital Stats

Name: Chris Clements
Email: chrisclements44@aim.com
BodySpace: sportsarelife7

Before:
Age: 16
Height: 5'7"
Weight: 125 lbs

After:
Age: 16
Height: 5'7"
Weight: 160 lbs

Why I Got Started

I was becoming known as the "skinny kid". It was time for a change and one day I stumbled up Bodybuilding.com. I saw some of the pros and thought, "They didn't get to where they are by eating 1000 calories a day and running 6 miles because they were afraid of getting fat." It was a life changing moment and it was the beginning of my bodybuilding journey.

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It Was A Life Changing Moment And It
Was The Beginning Of My Bodybuilding Journey.

How I Did It

I began immediately after wrestling season of this year. Before that I had only lifted inconsistently the previous summer. I started at 125 pounds and 4% body fat. After seeing multiple councilors and nutritionists, and tons of support from my mom, I began to feel more comfortable with my body and decided it was finally time to start putting on some weight.

I discovered Bodybuilding.com and started spending time on the forums, and reading all the articles they had to offer. I downloaded multiple books on bodybuilding, and eventually came to the conclusion that this was what I wanted to do for the rest of my life. I started working out at the local gym with my own workout and I loved every second of it. I had finally found a passion.

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I Had Finally Found A Passion.

The next step was to develop a diet. If I've learned one thing its that diet is the most important part of bodybuilding. I keep track of my calories and macro-nutrients to make sure I was getting enough calories, protein, etc.

I would eat 8 times a day and I stayed totally committed to it give or take a cheat meal once or twice a week. Soon enough, canned tuna started tasting as good as a steak, and white rice just wasn't doing it for me like brown rice was. I started to feel like a true bodybuilder.

I was watching the weight pile on, both on my body and on my lifts. After a long summer of bulking I came back to school and for the past two weeks not a day has gone by someone hasn't complimented me on how big I look.

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For The Past Two Weeks Not A Day Has Gone By
Someone Hasn't Complimented Me On How Big I Look.

Even teachers are commenting and I have never felt better or healthier in my life. My goal is to compete by next year and I am going to work my butt off to achieve that goal.

Supplements

• Optimum 100% Whey Protein
• Optimum 100% Casein Protein
• Creatine Monohydrate
• USPlabs Jack3d

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Diet

Meal 1:
• 1 cup of Kashi GoLean Crunch cereal
• 1 cup of whole milk

Meal 2:

• Met-Rx Big 100 Colossal Bar

Meal 3:

• 4 oz of turkey
• 2 slices of whole wheat bread
• 1 fat free yogurt cup

Meal 4: Pre-Workout

• Peanut butter
• 2 slices of whole wheat bread
• 1 cup of whole milk

Meal 5: Post-Workout

• Whey protein
• 1 banana
• 1 cup of whole milk

Meal 6:

• Frozen dinner

Meal 7:

• Meat
• Vegetables

Meal 8:

• Casein protein
• Peanut butter

Training

Monday: Arms
• Preacher Curls: 3 sets of 8-12 reps
• Barbell Curls: 3 sets of 8-12 reps
• Dumbbell Curls: 3 sets of 8-12 reps
• Skullcrushers: 3 sets of 8-12 reps

Superset:

• Overhead Rope Extensions: 3 sets of 12 reps
• Triceps Pushdowns: 3 sets of 12 reps
• Dips: 2 sets of 6-10 reps

Tuesday: Legs

• Hack Squat: 3 sets of 8-12 reps
• Leg Extensions: 3 sets of 8-12 reps
• Leg Curl: 3 sets of 8-12 reps
• Seated Calf Raise: 3 sets of 20-30 reps
• Leg Press: 3 sets of 12-20 reps

Wednesday: Off

Thursday: Chest

• Incline Dumbbell Press: 3 sets of 8-12 reps
• Dumbbell Bench Press: 3 sets of 8-12 reps
• Dips: 2 sets of 6-10 reps
• Incline Dumbbell Flyes: 3 sets of 8-12 reps
• Dumbbell Flyes: 3 sets of 8-12 reps

Friday: Back

• Deadlift: 3 sets of 6-10 reps
• Lat Pulldown: 4 sets of 8-12 reps
• One-Arm Dumbbell Rows: 3 sets of 8-12 reps
• Pullups: 3 sets to failure
• Seated Cable Rows: 3 sets of 10 reps

Saturday: Shoulders

• Military Press: 3 sets of 8-12 reps
• Dumbbell Shrugs: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Lateral Raises: 3 sets of 8-12 reps
• Upright Barbell Row: 3 sets of 8-12 reps
• Rear Delt Raises: 3 sets of 8-12 reps

Sunday: Off

Suggestions For Others

I go into the gym and I give 150%, I leave drenched in sweat, I get yelled at by the staff for screaming and yelling throughout my workouts to push out those extra reps, etc. Just give it everything you've got and you will make progress.

I've found that the best program in the world is worthless without effort and the cr@ppiest one can yield outstanding results if you give it everything you've got every time you walk into the gym.

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Just Give It Everything You've Got
And You Will Make Progress.

Also I can't stress enough the importance of diet. 500 calories could be the difference between staying right where you're at and putting on some serious muscle or losing that stubborn body fat. Find what works for you, be consistent and you will succeed.

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

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