Bodybuilding.com - Kenneth Munyer Packed On 28 Pounds Of Muscle With Hard Work And Dedication!

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Kenneth Munyer Packed On 28 Pounds Of Muscle With Hard Work And Dedication!

As soon as Kenneth picked up his first barbell, he became hooked on fitness. Read on to learn how he educated himself about proper nutrition and training and packed on 28 pounds of solid muscle!

Before:
112 lbs

After:
140 lbs

Vital Stats

Name: Kenneth Munyer
Email: kenny_munyer@hotmail.com
BodySpace: Choco92

Before:
Age: 15
Height: 5'5"
Weight: 112 lbs
Body Fat: 6%

After:
Age: 17
Height: 5'5"
Weight: 140 lbs
Body Fat: 8%

Why I Got Started

I got started because I took a class in 9th grade called "The Foundations of Physical Fitness." The name speaks for itself. As soon as I lifted my first barbell, I was hooked.

The sensation of the pump, the feeling of euphoria and, above all, the changes I saw happen to my body were enough to keep me going. My dad bought me a weight set, I made a BodySpace, and the rest is history!

I started out weighing 130 pounds of skinny fat. I cut weight for wrestling and ended up weighing 112 pounds and 6% body fat. After wrestling ended, I put on a solid 20 pounds of muscle.

I kept on lifting throughout 11th grade on the powerlifting team for my school. Now I'm in the 12th grade at a lean 140 pounds! Currently I am bulking to 148.5 pounds.

Click Image To Enlarge.
As Soon As I Lifted My First
Barbell, I Was Hooked.

How I Did It

I started doing research on muscle gain and proper nutrition. Slowly, I absorbed as much information as I could and I began to tinker with workouts and diets.

It took me a year of trial and error to finally set a nutritional plan that worked best for my body type. Once that happened, I started gaining weight at a steady pace.

Click Image To Enlarge.
I Absorbed As Much Information As I Could And
I Began To Tinker With Workouts And Diets.

Supplements

Diet

Meal 1:
2 whole eggs
2 egg whites
Fat free milk
1 slice of whole wheat bread
1 banana
Meal 2:
2 slices of whole wheat bread
Tuna
Meal 3:
1 scoop of whey protein
1 cup of oats
1 cup of milk
2 tbsp of peanut butter
Meal 4:
2 tbsp of peanut butter
1 slice of whole wheat bread
Fat free milk
Meal 5:
Steak
Brown rice
Fat free milk
Vegetables
Meal 6:
1 cup of cottage cheese
1/2 cup of oats

Click Image To Enlarge.
Kenneth Munyer.

Training

Monday: Chest, Triceps And Shoulders
Incline Bench Press: 5 sets of 5 reps
Bench Press: 3 sets of 8 reps
Close-Grip Bench Press: 3 sets of 5 reps
Lying Triceps Press: 4 sets of 8 reps
Military Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Reverse Flyes: 3 sets of 10 reps

Tuesday: Back, Biceps And Traps
Deadlift: 5 sets of 5 reps
Pullups: 3 sets of 10 reps
Bent Over Barbell Rows: 4 sets of 6 reps
EZ-Bar Curls: 4 sets of 10 reps
Hammer Curls: 3 sets of 8 reps
Dumbbell Shrugs: 2 sets to failure

Wednesday: Legs And Calves
Squats: 5 sets of 5 reps
Clean And Press: 5 sets of 5 reps
Barbell Lunges: 3 sets of 8 reps
Leg Press: 3 sets of 8 reps
Lying Leg Curls: 3 sets of 8 reps
Standing Calf Raises: 3 sets of 20 reps

Thursday: Chest, Triceps And Shoulders
Incline Bench Press: 5 sets of 5 reps
Bench Press: 3 sets of 8 reps
Close-Grip Bench Press: 3 sets of 5 reps
Lying Triceps Press: 4 sets of 8 reps
Military Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 10 reps
Reverse Flyes: 3 sets of 10 reps

Friday: Back, Biceps And Traps
Deadlift: 5 sets of 5 reps
Pullups: 3 sets of 10 reps
Bent Over Barbell Rows: 4 sets of 6 reps
EZ-Bar Curls: 4 sets of 10 reps
Hammer Curls: 3 sets of 8 reps
Dumbbell Shrugs: 2 sets to failure

Saturday And Sunday: Abs And Cardio

Suggestions For Others

Consistency, patience, and dedication are all keys to success, not only in bodybuilding, but in life. Also, do not be afraid of fat. Fat is VERY beneficial to your gains. I wouldn't have gotten here without it.