Vital Stats

Name: Khalid Alrasheedi
Email: forsakin89@hotmail.com
BodySpace: Forsakin

Before:
Age: 19
Height: 5'6"
Weight: 110 lbs
Body Fat: 17%

After:
Age:20
Height: 5'6"
Weight: 137.7 lbs
Body Fat: 13%

Why I Got Started

I had always been interested in working out, but I never took the initiative to begin training seriously. In 2008, I got a book by Joe Weider from a friend. After I read it, I knew I had to begin working out. That's when I found Bodybuilding.com. I knew the basics of training and diet, but the articles on Bodybuilding.com really helped me reach my full potential.

Click Image To Enlarge.
Khalid's Muscle Gain Progress.

How I Did It

From day one, I made a promise to myself that I would stick to my diet and reach my goal, no matter what. I first began by slowly changing my eating habits. I then introduced training. I used a split of 4 days on, 1 day off. It's all about dedication and patience.

Click Image To Enlarge.
I Made A Promise To Myself That I Would
Stick To My Diet And Reach My Goals.

Supplements

• Ultimate Nutrition Iso Mass Xtreme Gainer
• Labrada Super Charge Xtreme N.O.
• EAS L-Glutamine

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Diet

Meal 1:
• Protein shake

Meal 2:

• Corn flakes
• 2 cups of milk
• Honey
• Yogurt
• Apple

Meal 3:

• Chicken breast
• Whole-wheat bread
• Low-fat pancakes
• Milk

Meal 4:

• Milk
• Almonds

Meal 5:

• Chicken breast
• Brown rice
• Fruit

Meal 6:

• 3 cups of milk
• Fruit
• 2 tbs of peanut butter
• 5 egg whites
• Honey

Meal 7:

• Tuna
• Whole-wheat bread
• Juice

Meal 8:

• Protein shake

Training

Day 1: Shoulders And Abs
• Front Dumbbell Raise: 4 sets of 8-10 reps
• Dumbbell Shoulder Press: 3 sets of 8-10 reps
• Lateral Raises: 3 sets of 8-10 reps
• Seated Bent-Over Rear Delt Raise: 3 sets of 8-10 reps
• Dumbbell Shrug: 3 sets of 10 reps
• Cable Seated Crunch: 3 sets of 12 rep
• Plate Twist: 3 sets of 10 reps
• Flat Bench Lying Leg Raise: 3 sets of 10 reps

Day 2: Biceps And Triceps

• Decline EZ Bar Triceps Extension: 3 sets of 8-10 reps
• Seated Triceps Press: 3 sets of 8-10 reps
• Decline Dumbbell Triceps Extension: 3 sets of 8-10 reps
• Triceps Pushdown - Rope Attachment: 3 sets of 8-10 reps
• Barbell Curl: 4 sets of 8-10 reps
• Dumbbell Alternate Bicep Curl: 3 sets of 8-10 reps
• Preacher Curl: 3 sets of 8-10 reps
• Cross Body Hammer Curl: 3 sets of 4 reps

Day 3: Chest And Abs

• Barbell Bench Press - Medium Grip: 3 sets of 8-10 reps
• Hammer Grip Incline Dumbbell Bench Press: 3 sets of 8-10 reps
• Decline Dumbbell Bench Press: 3 sets of 8-10 reps
• Dumbbell Bench Press: 3 sets of 8-10 reps
• Cable Crossover: 3 sets of 8-10 reps
• Straight-Arm Dumbbell Pullover: 3 sets of 8-10 reps
• Ab Crunch Machine: 3 sets of 10 reps
• Decline Crunch: 3 sets of 10 reps
• Flat Bench Leg Pull-In: 3 sets of 10 reps

Day 4: Back

• Wide-Grip Lat Pulldown: 3 sets of 8 reps
• V-Bar Pulldown: 3 sets of 8 reps
• Seated Cable Rows: 3 sets of 8 reps
• T-Bar Rows: 3 sets of 10 reps
• One-Arm Dumbbell Rows: 3 sets of 8 reps
• Hyperextensions (Back Extensions): 3 sets of 12 reps

Day 5: Legs, Calves And Abs

• Barbell Squat: 3 sets of 8 reps
• Leg Press: 3 sets of 8 reps
• Leg Extensions: 3 sets of 8 reps
• Dumbbell Rear Lunge: 3 sets of 8 reps
• Seated Leg Curl: 3 sets of 8 reps
• Seated Calf Raise: 3 sets of 20 reps
• Standing Calf Raises: 3 sets of 20 reps
• Ab Crunch Machine: 3 sets of 10 reps
• Decline Crunch: 3 sets of 10 reps
• Flat Bench Leg Pull-In: 3 sets of 10 reps

Suggestions For Others

Some days, you may feel like quitting. But ask yourself, "how long did the great ones take to achieve the body they wanted?" Think of it as a lifestyle change, not just a short-term diet. Remember to make time for rest and recovery.

Click Image To Enlarge.
Think Of It As A Lifestyle Change,
Not Just A Short-Term Diet.

You'll achieve your goals with hard work and dedication. Learn from your mistakes and, with the proper knowledge, you will reach your goals.

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