By: Teen Transformation Of The Week

Before: 220 lbs

After: 177 lbs

Vital Stats

Name: Anthony Conti
Email: contiboarder@comcast.net
BodySpace: aconti90

Before: June 2006
Age: 16
Height: 5'6"
Weight: 220 lbs
Body Fat: 30%

During: January 2, 2009
Age: 18
Height: 5'8"
Weight: 195 lbs
Body Fat: 17%

After: March 10, 2009
Age: 18
Height: 5'8"
Weight: 177 lbs
Body Fat: 8-9%

Why I Got Started

My first drastic weight loss was inspired originally by my constant embarrassment of my body image and being a swimmer (constantly appearing in a speedo sure did not help with my self esteem). I had never really had any idea how I was going to lose the weight but I was determined to and sure enough with in the first month I had lost 20 lbs.

Click Image To Enlarge.
Anthony Conti's Weight Loss Progress.

I then went on to lose 30 lbs. I was feeling great, high self-esteem, with a social life I wouldn't have dreamed of 2 years before. That's when my motivation and determination took a turn for the worst, once first semester of college rolled around.

Acting like a typical college student, I partied every weekend, I worked out only 3 times a week (poor sessions too) and I went from a leanish 185 to a very sluggish 195. I felt like crap by the time winter break came around and could definitely see a difference, especially in pictures taken of me.

Click Image To Enlarge.
I Was Constantly Embarrassed
By My Body Image.

I was not going to let myself completely go, especially with spring/summer coming up, so I buckled down, again, and decided I was going to get in the best shape of my life.

How I Did It

My original 50 lbs drop was basically all cardio, I never really lifted too much, plus I was a swimmer so I just increased my intensity. I promised myself that I would work hard for at least the first half of every practice. I lowered my caloric intake (but not exactly watching what type of calories I took in).

My second weight loss period was a little more knowledgeable. With a week before winter break coming up, I began by going one week on a low calorie (1200-1400) diet and cardio (about 3-4 miles) first thing in the morning on an empty stomach.

Click Image To Enlarge.
I Was More Knowledgeable With
My Second Weight Loss Period.

My train of thought was that if I could go a week on a very low calorie intake level, than trying to maintain a relatively nice level of calories (1800-2200) would seem much easier. I began lifting once break started and began with the first two weeks of total body lifting (1 day on, 1 day off).

I then decided to break it up into two segments (2 days on: 1 upper, 1 lower and one day off). I did that for about another week, and then began getting more creative with my routine and split it up into 4 days (2 on, 1 off, 2 on, 2 off).

Click Image To Enlarge.
I Began Getting More
Creative With My Routine.

I stuck to that routine plus cardio about 3 times a week. Once I found this site though, this was my savior and really pushed me over the top with learning about the importance of nutrition. I learned about timing my carbs and increasing my protein like no other. With the nutrition and great lifting routine, I made gains I didn't even think possible, in half the time!

Supplements

• MuscleTech Cell-Tech Hardcore
• MuscleTech Nitro-Tech Hardcore
• MuscleTech NaNO Vapor
• MuscleTech Hydroxycut Hardcore
• Whey Protein
• Casein Protein

Diet

6:00 AM:
• 1 cup of all-bran cereal

9:00 AM:

• 1 serving of whey protein

12:20 PM:

• 10 oz chicken breast
• 2-3 cups of lettuce
• Broccoli
• Tomato
• Fat free dressing
• 1 cup fruit

1:40 PM: Pre-Workout

• 1-2 servings MuscleTech NaNO Vapor

3:15 PM: Post-Workout

• 1 serving of MuscleTech Cell-Tech Hardcore

3:40 PM:

• 1 serving of MuscleTech Nitro-Tech Hardcore

6:00 PM:

• 1 cup of cottage cheese
• 10 oz chicken breast

9:00 PM:

• 1 serving of casein protein

Training

Monday: Chest & Triceps
• Bench Press: 3 sets of 12 reps
• Incline Bench Press: 4 sets of 8-15 reps
• Dumbbell Flyes: 4 sets of 12 reps
• Decline Bench Press: 4 sets of 12 reps
• Triceps Pushdowns: 3 sets of 12 reps

Click Here For A Printable Log Of Monday: Chest & Triceps.

Tuesday: Shoulders

• Lateral Raises: 3 sets of 12 reps
• Dumbbell Shrugs: 4 sets of 12 reps
• Front Dumbbell Raises: 4 sets of 12 reps
• Dumbbell Shoulder Press: 4 sets of 12 reps

Click Here For A Printable Log Of Tuesday: Shoulders.

Wednesday: Cardio

• Treadmill: 30-45 minutes

Thursday: Legs

• Barbell Squat: 4 sets of 8-15 reps
• Leg Extensions: 3 sets of 12 reps
• Calf Raises: 4 sets of 12 reps
• Leg Curls: 4 sets of 12 reps

Click Here For A Printable Log Of Thursday: Legs.

Friday: Back & Biceps

• T-Bar Rows: 4 sets of 12 reps
• Lat Pulldown: 4 sets of 8-15 reps
• Hyperextensions: 3 sets of 15 reps
• Barbell Curls: 4 sets of 10 reps

Click Here For A Printable Log Of Friday: Back & Biceps.

Saturday: Cardio

• Treadmill: 30-45 minutes

Suggestions For Others

• Avoid hanging out with people that you know will eat poorly in front of you (this will be a major drawback, trust me).
• Avoid going out to eat or going out to party (minimize the drinking as much as possible).

Click Image To Enlarge.
Avoid Hanging Out With People That
You Know Will Eat Poorly In Front Of You.

• Keep a steady diet going, don't starve yourself, but be sure to keep your metabolism going and eating smaller meals to prevent you from becoming hungry.
• Drink a lot of water. I know how you want the scale to be as low as possible, I used to be just like you, but if you drink plenty of water (I personally drink at least a gallon, if not more a day) then you'll be sure to pass the water out of your system and your body will be less likely to retain as much.

• Get your carbs in early on in the day; I try to keep my carbohydrate intake below 20 grams after about 3:00 PM for the rest of the night.
• Come on this site! No, I'm not getting paid to say this, but trust me! Every time I lose motivation or hit a slump, I come on here and it's like a motivation recharge.

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

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Teen Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Teen Transformation Of The Week - Tom Harrison!
Teen Transformation Of The Week - Daniel Mak!
Teen Transformation Of The Week - Shane Harvey.

MRI HSP Active Increase Muscle Mass And Accelerate Muscle Growth! Learn More!