By: Teen Transformation Of The Week

Before: 220 lbs

After: 172 lbs

Vital Stats

Name: Joshua Kim
Email: JKim0201@yahoo.com
BodySpace: OnlyOpG

Before:
Age: 18
Height: 5'9"
Weight: 220 lbs
Body Fat: 23%

After:
Age: 19
Height: 5'9"
Weight: 172 lbs
Body Fat: 5-6%

Why I Got Started

In a group of friend you will always see that there is a fat kid. No one pays much attention to the fat kid, he is funny though. That's all they see. Well that was me my whole life.

I was miserable with my appearance and working out was my solution. I did get better but my body weight would fluctuate so often and I was never satisfied with my weight. I knew that I would not be happy until I changed.

Entering an athletic college, I figured I should do something. I actually got to go see my first bodybuilding show in Binghamton, New York and that is what got me started. I wanted what they had and it sparked a fire in me to achieve a body that would come out of a magazine.

Click Image To Enlarge.
I Knew That I Would Not Be
Happy Until I Changed.

How I Did It

I played football throughout my high school years. I was a pretty strong kid but that's where exercising really began for me. In my senior year I suffered an injury that broke my fibula bone and caused me to loose a lot of my gains.

After physical therapy I did get back into working out but not as serious as I got at college. After my first year in college I saw that I was maintaining and made some improvements in my body and during that summer of 2009 I buckled down and set goals.

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I Buckled Down And Set Goals.

My goal was to do the NPC Brooklyn Teens Division. Along the way I got to meet some great people that gave me advice and helped me meet my nutritionist who has helped me stay on track tremendously. Through diet and training I came a long way.

Supplements

• ON 100% Whey Protein
• Universal Animal Pak
• Universal Animal Flex
• S.A.N. T3

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Diet

Meal 1:
• 4 oz of coffee

Meal 2:

• 4 oz of chicken
• 4 oz of vegetables
• 1 tbs of olive oil and vinegar

Meal 3:

• 4 oz of chicken
• 1 oz of almonds

Meal 4:

• 3 oz of chicken
• 2 oz sweet potato
• 2 oz of vegetables
• 1 tbs of olive oil and vinegar

Meal 5: Pre-Workout

• 1 scoop of protein powder
• 1 scoop of BCAA
• 1 scoop of NO
• 1/4 cup of oatmeal
• 4 oz of coffee

Meal 6: Post-Workout

• 1 scoop of protein powder
• 1 scoop of BCAA
• 1 scoop of NO

Meal 7:

• 4 oz of chicken
• 1 oz of almonds

Meal 8:

• 6 oz of fish
• 6 oz of vegetables
• 1 tbs of olive oil and vinegar

Training

I alternate working my abs and calves every other workout.

Monday: Rest

Tuesday: Chest

• Barbell Incline Bench Press - Medium Grip: 5 sets of 6-10 reps
• Incline Dumbbell Flyes: 3 sets of 6-10 reps
• Dumbbell Bench Press: 5 sets of 6-10 reps
• Bent-Arm Barbell Pullover: 4 sets of 6-10 reps
• Cable Crossover: 3 sets of 6-10 reps

Wednesday: Back

• Pullups: 5 sets of 6-10 reps
• Close-Grip Front Lat Pulldown: 3 sets of 6-10 reps
• Barbell Deadlift: 5 sets of 6-10 reps
• One-Arm Dumbbell Row: 4 sets of 6-10 reps
• Seated Cable Rows: 3 sets of 6-10 reps
• Hyperextensions (Back Extensions): 3 sets of 6-10 reps

Thusday: Shoulders

• Dumbbell Shoulder Press: 5 sets of 6-10 reps
• Lateral Raises: 5 sets of 6-10 reps
• Seated Bent-Over Rear Delt Raise: 5 sets of 6-10 reps
• Dumbbell Shrug: 5 sets of 6-10 reps
• Upright Barbell Row: 3 sets of 6-10 reps

Friday: Rest

Saturday: Arms

• Close-Grip Bench Press: 5 sets of 6-10 reps
• Bench Dips: 4 sets of 6-10 reps
• Triceps Pushdown: 4 sets of 6-10 reps
• Barbell Curl: 5 sets of 6-10 reps
• Preacher Curl: 5 sets of 6-10 reps
• Reverse Barbell Curl: 4 sets of 6-10 reps
• Seated Palm-Up Barbell Wrist Curl: 3 sets of 6-10 reps

Sunday: Legs

• Leg Extensions: 5 sets of 6-10 reps
• Wide Stance Barbell Squat: 5 sets of 6-10 reps
• Barbell Hack Squat: 5 sets of 6-10 reps
• Lying Leg Curls: 5 sets of 6-10 reps
• Seated Leg Curl: 4 sets of 6-10 reps
• Dumbbell Lunges: 4 sets of 6-10 reps

Abs:

• Cable Crunch: 5 sets of 10 reps
• Decline Crunch: 5 sets of 15 reps
• Flat Bench Lying Leg Raise: 5 sets of 15 reps
• Crunches: 3 sets of 15 reps

Calves:

• Seated Calf Raise: 5 sets of 6-10 reps
• Standing Calf Raises: 5 sets of 6-10 reps
• Calf Press On The Leg Press Machine: 5 sets of 6-10 reps

Suggestions For Others

Coming from me, who was fat for a big portion of his life, I would say to just stay with it. I know one can get very down on oneself, make stride then get down on oneself again but please, there are many situations that happen but you must overcome them and go on.

Click Image To Enlarge.
Just Stay With It.

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

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