Vital Stats

Name: Dominic Norris
Email: warmonkey444@yahoo.com
BodySpace: Phrogg

Before:
Age: 15
Height: 5'8"
Weight: 190 lbs
Body Fat: 25%

After:
Age: 15
Height: 5'8"
Weight: 138 lbs
Body Fat: 9%

Why I Got Started

I started working out and dieting because I was tired of being labeled as "the fat kid." I never took my shirt off so I missed out on a lot of fun opportunities like swimming and going to the beach.

How I Did It

I accomplished what I have so far by working out 6 days per week and keeping a strict diet. I did calorie control and carb control in the later part of the day.

Click Image To Enlarge.
I Accomplished What I Have So Far By Working
Out 6 Days A Week And Keeping A Strict Diet.

Supplements

• Optimum Nutrition 100% Whey

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Diet

Meal 1:
• 1 scoop protein powder
• Skim milk
• Fruit

Meal 2:

• Low fat yogurt
• Apple

Meal 3:

• Lunch meat
• Fruit/vegetables

Meal 4: Post-Workout

• 1 scoop protein powder
• Banana

Meal 5:

• Lean meat
• Vegetables

Meal 6:

• 1 cup low fat cottage cheese
• 1/4 cup almonds

Training

Monday: Chest
• Cardio: 20 minutes
• Bench Press: 4 sets of 4-6 reps
• Incline Bench Press: 4 sets of 4-6 reps
• Pec Dec: 4 sets of 4-6 reps
• Decline Bench Press: 4 sets of 4-6 reps

Tuesday: Cardio

• Cardio: 1 hour on elliptical

Wednesday: Back And Shoulders

• Cardio: 20 minutes
• Lat Pulldown: 4 sets of 4-6 reps
• Upright Barbell Rows: 4 sets of 4-6 reps
• Pullups: 8 sets of 4-6 reps
• Military Press: 6 sets of 4-6 reps
• Bent Over Barbell Rows: 5 sets of 8-10 reps

Thursday: Legs

• Cardio: 20 minutes
• Barbell Squat: 8 sets of 4 reps
• Seated Calf Raises: 8 sets of 15-20 reps
• Dumbbell Lunges: 5 sets of 8-10 reps
• Leg Extensions: 5 sets of 4-6 reps

Friday: Arms And Abs

• Cardio: 20 minutes
• Barbell Curls: 5 sets of 8-10 reps
• Dumbbell Curls: 5 sets of 8-10 reps
• Dips: 5 sets of 20-30 reps
• Skullcrushers: 4 sets of 5-8 reps
• Chinups: 3 sets to failure
• Crunches: 3 sets to failure
• Sit-Ups: 3 sets to failure
• Barbell Twists: 1 set of 50 reps
• Lying Leg Raises: 3 sets of 25 reps

Saturday: Cardio

• Cardio: 1 hour on elliptical

Sunday: Rest

Suggestions For Others

Don't give up and always put the past behind you. Look forward to the next day and always make your workout count!

Click Image To Enlarge.
Look Forward To The Next Day
And Always Make Your Workout Count!

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