Vital Stats

Name: Daniel Kearns
Email: ptdaniel.k@gmail.com
BodySpace: DantheDARK

Before:
Age: 18
Height: 5'11"
Weight: 168 lbs
Body Fat: 10%
Arms: 14.5"
Quads: 20"
Chest: 41"
Waist: 30"
Calves: 15"

After:
Age: 19
Height: 5'11"
Weight: 200 lbs
Body Fat: 8%
Arms: 17.5"
Quads: 25"
Chest: 48"
Waist: 30.5"
Calves: 16.5"

Why I Got Started

My grandfather has been a bodybuilder his entire life, and recently did his last competition at age 59 and took 1st place in the grand master's division. I have always been into fitness, but I knew I needed to take it to the next level if I wanted to compete and take first one day.

Click Image To Enlarge.
I Knew I Needed To Take It To The Next Level If I
Wanted To Compete And Take First One Day.

How I Did It

I became certified as a personal trainer and being in the gym environment really aided me in becoming dedicated. Learning the science behind bodybuilding allowed to me to achieve some great results.

Click Image To Enlarge.
Learning The Science Behind Bodybuilding Allowed
To Me To Achieve Some Great Results.

Supplements

• Multivitamins
• EFA's
• Glucosamine
• MSM
• BCAA's
• Creatine Monohydrate
• Gaspari Nutrition SuperPump250
• BSN NO-Xplode
• BSN Nitrix
• All American EFX Nytric-EFX
• MRI NO2 Black
• IDS Smart Gainer
• Ultimate Nutrition Muscle Juice 2544
• Thermolife E-BOL
• Fusion Bodybuilding Zeus
• Controlled Labs Blue Up
• Driven Sports Activate Xtreme
• I Force Max Out

RELATED PRODUCT

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Diet

Meal 1:

• 1 scoop of weight gainer
• 2 cups of 1% milk

Meal 2:

• 3 cups of brown rice
• 10 oz of lean meat
• 1 tbs of teriyaki sauce

Meal 3:

• 4 slices of whole-wheat bread
• 10 oz of lean meat

Meal 4:

• 1 scoop of weight gainer
• 2 cups of 1% milk

Meal 5:

• 2-4 slices of whole-wheat bread
• 1 tbs of natural peanut butter

Training

Day 1: Chest

• Incline Dumbbell Press: 5 sets of 6-8 reps
• Decline Dumbbell Press: 5 sets of 6-8 reps
• Incline Bench Press: 5 sets of 6-8 reps
• Bench Press: 5 sets of 6-8 reps
• Decline Bench Press: 5 sets of 6-8 reps
• Cable Flyes: 5 sets of 6-8 reps
• Dumbbell Flyes: 5 sets of 6-8 reps

Day 2: Back

• Lat Pulldowns: 5 sets of 6-8 reps
• Pullups: 5 sets of 6-8 reps
• T-Bar Rows: 5 sets of 6-8 reps
• Bent Over Barbell Rows: 5 sets of 6-8 reps
• Straight-Arm Pulldowns: 5 sets of 6-8 reps
• Seated Cable Rows: 5 sets of 6-8 reps
• Reverse Flyes: 5 sets of 6-8 reps
• Dumbbell Pullovers: 5 sets of 6-8 reps

Day 3: Shoulders

• Dumbbell Shoulder Press: 5 sets of 6-8 reps
• Side Lateral Raises: 5 sets of 6-8 reps
• Military Press: 5 sets of 6-8 reps
• Upright Barbell Rows: 5 sets of 6-8 reps
• Upright Cable Rows: 5 sets of 6-8 reps
• Barbell Shrugs: 5 sets of 6-8 reps
• Dumbbell Shrugs: 5 sets of 6-8 reps

Day 4: Legs

• Barbell Full Squats: 5 sets of 6-8 reps
• Seated Calf Raises: 5 sets of 6-8 reps
• Dumbbell Lunges: 5 sets of 6-8 reps
• Seated Calf Raises: 5 sets of 6-8 reps
• Split Squat: 5 sets of 6-8 reps
• Standing Calf Raises: 5 sets of 6-8 reps
• Leg Press: 5 sets of 6-8 reps
• Standing Calf Raises: 5 sets of 6-8 reps
• Leg Extensions: 5 sets of 6-8 reps
• Donkey Calf Raises: 5 sets of 6-8 reps
• Lying Leg Curls: 5 sets of 6-8 reps
• Smith Machine Squats: 5 sets of 6-8 reps

Day 5: Arms

• Barbell Curls: 5 sets of 6-8 reps
• Close-Grip Bench Press: 5 sets of 6-8 reps
• Dumbbell Curls: 5 sets of 6-8 reps
• Bench Dips: 5 sets of 6-8 reps
• Hammer Curls: 5 sets of 6-8 reps
• Lying Triceps Press: 5 sets of 6-8 reps
• Preacher Curls: 5 sets of 6-8 reps
• Seated Triceps Press: 5 sets of 6-8 reps
• Cable Curls: 5 sets of 6-8 reps
• Overhead Triceps Extensions: 5 sets of 6-8 reps
• Reverse Curls: 5 sets of 6-8 reps
• Triceps Pushdowns: 5 sets of 6-8 reps

Day 6: Abs

• Butt-Ups: 5 sets of 1 minute
• Crunches: 5 sets of 6-8 reps
• Reverse Crunches: 5 sets of 6-8 reps
• Decline Sit-Ups: 5 sets of 6-8 reps
• Lying Leg Raises: 5 sets of 6-8 reps
• Ab Crunche Machine: 5 sets of 6-8 reps
• Hanging Leg Raises: 5 sets of 6-8 reps

Day 7: Forearms And Calves

• Behind The Back Wrist Curls: 5 sets of 6-8 reps
• Barbell Wrist Curls: 5 sets of 6-8 reps
• Reverse Wrist Curls: 5 sets of 6-8 reps
• Wrist Roller: 5 sets of 6-8 reps
• Seated Calf Raises: 5 sets of 6-8 reps
• Standing Calf Raises: 5 sets of 6-8 reps
• Donkey Calf Raises: 5 sets of 6-8 reps
• Calf Press On The Leg Press Machine: 5 sets of 6-8 reps

Suggestions For Others

If you're skinny, eat as much as you possible can and lift as often as your body will allow. Your goal is hypertrophy, not strength, so don't try to keep up with the big guys and lift the same weight. It's all about a pump, not how much your lifting.

If you're overweight, stop eating carbs, do cardio at or above your training heart rate, shorten your rest periods between sets, and lift as often as your body will allow.

Click Image To Enlarge.
If You're Skinny, Eat As Much As You Possible Can
And Lift As Often As Your Body Will Allow.

teentransformations@bodybuilding.com

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