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Justin was tired of being bullied in high school, so he decided it was time to get in the best shape possible. Read on to learn how he dropped 22 pounds and 9% body fat right here!
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Before:
162 lbs
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After:
140 lbs
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Vital Stats
Name: Justin Gibson
Email: justin.gibson@uky.edu
BodySpace: Skape
Before:
Age: 18
Height: 5'7"
Weight: 162 lbs
Body Fat: 15-17%
After:
Age: 19
Height: 5'7"
Weight: 140 lbs
Body Fat: 7-8%
Why I Got Started
I'm a little young to remember those Charles Atlas comics, but my first real commitment to changing my body came after being bulllied one day in gym class. I was the band nerd in school: short, fat, shy and socially awkward.
After having the proverbial sand kicked in my face, I went home that day and dug out my dad's old dumbbell - a 10-pound peanut - and started doing curls, sit-ups, and push-ups until I couldn't see straight.
I played basketball for seven years as a kid, never starting and never playing more than a few minutes, but it was apparent that I just wasn't physically gifted enough for the game, so instead I focused all of my efforts into the band, trying to get better at the trumpet.
  Click Image To Enlarge.
I Was The Band Nerd In School:
Short, Fat, Shy, And Socially Awkward.
It was nice getting some "playing time" on my new team, but unfortunately it also more or less evaporated what little physical activity I was already getting. My diet consisted of mainly bologna and cheese sandwhiches, pizza and snack cakes, and soon I was pretty significantly overweight.
When that bully knocked me on my @ss during my Sophmore year in high school, I was tipping the scales at 190 pounds and a mere 5-foot-5. I couldn't let my body slip any further.
How I Did It
I saw some results pretty quickly at home by just cutting out some sweets and sticking to my push-ups, but I didn't want to just not feel bad about myself: I wanted a body I could be proud of. I finally joined my local fitness center half-way through my senior year of high school.
I didn't realize how uneducated I was until I was standing in the middle of this alien world, surrounded by iron and cables, not having a clue what I was supposed to be doing. A more experienced lifter in the gym let me tag along with him that day, but as soon as I got home I was religiously looking up exercises on the Internet.
 Click Image To Enlarge.I Wanted A Body I Could Be Proud Of.
Within a week, and at the risk of sounding like every gym rat's 'coming of age' story, I was hooked. Every night I got on the computer and looked up training articles, especially after finding Bodybuilding.com, and I couldn't wait to get in the gym the next day to try what I had learned. I had found my new sport.
When I played basketball, I could never keep up with the taller, more athletic guys. In band, no matter how hard I practiced and how well I played, my success was ultimately determined by everyone else. But no one could change my body but me, and I worked as hard as I could to make it happen ... in the gym, anyways.
After starting college and getting access to better facilities, I was determined not to fall victim to the Freshman 15 (at least not solely around my waistline), but my idea of a good "bulking" diet was horrible, and I put whole lot of butter on top of my beef.
 Click Image To Enlarge.
I Was Determined Not To
Fall Victim To The Freshman 15.
At the start of Spring break, when I was supposed to look my best, I was looking frighteningly like my former self. Going to the gym was easy because I liked to lift weights, but I loved food way too much to stop eating everything in sight. It was like starting all over again.
I read everything I could on nutrition, cleaned up my diet, cut out all those extra carbs, added more protein, and ended my hiatus with the treadmill. I set my sights on a bodybuilding competition this October, and after finally figuring out how to lose body fat, I'm going to try a much more educated bulking cycle before cutting down again for the contest.
Supplements
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Diet
Breakfast:
Snack:
Pre-Workout:
Post-Workout:
Lunch:
Dinner:
Bedtime:
Training
Cardio was done first thing in the morning on an empty stomach, separate from weight training.
Monday: Shoulders, Biceps And Abs
- Dumbbell Shoulder Press: 5 sets of 8, 8, 12, 12, 15 reps
- Lateral Raises: 5 sets of 8, 8, 12, 12, 15 reps
- Front Plate Raises: 5 sets of 8, 8, 12, 12, 15 reps
- Rear Delt Raises: 5 sets of 8, 8, 12, 12, 15 reps
- Alternating Dumbbell Curls: 5 sets of 8, 8, 12, 12, 15 reps
- Preacher Curls: 5 sets of 8, 8, 12, 12, 15 reps
- Hammer Curls: 5 sets of 8, 8, 12, 12, 15 reps
- Hanging Leg Raises: 3 sets to failure
- Exercise Ball Crunches: 3 sets to failure
- Plank: 3 sets to failure
Tuesday: Legs
- Barbell Squat: 5 sets of 8, 8, 12, 12, 15 reps
- Dumbbell Lunges: 5 sets of 8, 8, 12, 12, 15 reps
- Leg Extensions: 5 sets of 8, 8, 12, 12, 15 reps
- Romanian Deadlift: 5 sets of 8, 8, 12, 12, 15 reps
- Barbell Good Mornings: 5 sets of 8, 8, 12, 12, 15 reps
- Leg Curls: 5 sets of 8, 8, 12, 12, 15 reps
- Leg Press Calf Raises: 5 sets of 8, 8, 12, 12, 15 reps
- Seated Calf Raises: 5 sets of 8, 8, 12, 12, 15 reps
Wednesday: Cardio
- 30-50 minutes of outdoor cardio
Thursday: Chest, Triceps And Abs
- Bench Press: 5 sets of 8, 8, 12, 12, 15 reps
- Incline Bench Press: 5 sets of 8, 8, 12, 12, 15 reps
- Decline Dumbbell Flyes: 5 sets of 8, 8, 12, 12, 15 reps
- Cable Crossovers: 5 sets of 8, 8, 12, 12, 15 reps
- Skullcrushers: 5 sets of 8, 8, 12, 12, 15 reps
- Seated Triceps Press: 5 sets of 8, 8, 12, 12, 15 reps
- Triceps Pushdowns: 5 sets of 8, 8, 12, 12, 15 reps
- Hanging Leg Raises: 3 sets to failure
- Exercise Ball Crunches: 3 sets to failure
- Plank: 3 sets to failure
Friday: Back And Calves
- Lat Pulldowns: 5 sets of 8, 8, 12, 12, 15 reps
- One-Arm Dumbbell Rows: 5 sets of 8, 8, 12, 12, 15 reps
- Seated Cable Rows: 5 sets of 8, 8, 12, 12, 15 reps
- Close-Grip Pulldowns: 5 sets of 8, 8, 12, 12, 15 reps
- Hyperextensions: 5 sets of 8, 8, 12, 12, 15 reps
- Leg Press Calf Raises: 5 sets of 8, 8, 12, 12, 15 reps
- Seated Calf Raises: 5 sets of 8, 8, 12, 12, 15 reps
Saturday: Arms
Suggestions For Others
Learn to cook! If you're like me, working hard in the gym is almost fun, but choking down cans of tuna when you're surrounded by doughnuts and cheesburgers is maddening. Learn to fix meals for yourself that you actually enjoy eating while at the same time getting all the macronutrients and good calories you need.
There are hundreds of recipes here on Bodybuilding.com that are easy and delicous and they'll make dieting and even bulking easier.
They also have the added benefit of desensitizing you to food to a certain extent, because you're spending so much time around food preparing it instead of eating it, so you're less tempted next time you're surrounded. And if you do screw up and make something nasty, at least food won't look so good for a while.
 Click Image To Enlarge.
Learn To Fix Meals For Yourself
That You Actually Enjoy Eating.
Set goals, stay motivated, and never give up. Your body is the only thing in your life that is truly yours, so take care of it. Ultimately, no matter how much or how little influence you get from the people around you, the body can only respond to what its owner commands.
teentransformations@bodybuilding.com
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