By: Teen Transformation Of The Week

Before: 225 lbs

After: 185 lbs

Vital Stats

Name: Jon Morgan
Email: JonMorgan07@msn.com
BodySpace: JonMorgan07

Before:
Age: 18
Height: 5'10"
Weight: 225 lbs
Body Fat: 25%
Waist: 43

After:
Age: 19
Height: 5'10"
Weight: 185 lbs
Body Fat: 15%
Waist: 33

Why I Got Started

My sophomore in high school I was tipping the scale at 260 pounds. I got the nickname "Chunks" from my friends and it still is among certain people. I wasn't in bad shape, I could run a 10 minute mile and was still athletic, but my body fat was high due to the poor food choice at school and having a passion for food.

I realize now that I ate because food was my drug. I felt better when I ate. But I realize there is way more to life than just eating and my health was in big risk. I picked up a Muscle & Fitness magazine and made a commitment to get in the best shape possible.

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Jon Morgan's Body Fat Progress.

How I Did It

My sophomore year I joined wrestling and ended up losing 30 pounds and felt good but I soon shot back up 10 pounds. Upon graduation I weighed 225 lbs in June of 2007. Over the summer I started a better but not so good diet (where I got down to 190 lbs), but it was a very low carb diet for months at a time and I didn't know much about nutrition.

Over the summer of 2008 I started researching a lot on Bodybuilding.com. That summer is when I saw my greatest gains and fat-loss. After much trial and error with a lot of frustration I finally found what was right for my body.

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I Finally Found What Was
Right For My Body.

I have to say there were a lot of sacrifices in order for me to get where I am. I feel so much more energized daily and in great health.

Supplements

• Supplement Direct Caffeine Anhydrous
• Higher Power Whey Protein
• Higher Power ZMA

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Diet

Meal 1:
• Apple or banana
• Whey protein

Meal 2:

• 6 egg whites
• 1 egg yolk
• 1 cup cooked oatmeal
• 2 tbsp peanut butter

Meal 3:

• 1 can of tuna
• 2 tbsp flaxseed oil
• 2 slices of wheat toast

Meal 4: Pre-Workout

• Whey protein

Meal 5: Post-Workout

• 40 grams whey protein
• 1 bottle of Gatorade

Meal 6:

• 8 oz chicken breast
• Salad
• 1 cup brown rice

Meal 7:

• 1/2 cup cottage cheese
• Handfull of peanuts

Training

Monday: Shoulders
• Dumbbell Shoulder Press: 4 sets of 8-10 reps
• Arnold Press: 3 sets of 10 reps
• Side Lateral Raises: 3 sets of 12 reps
• Front Plate Raises: 3 sets of 10 reps
• Rear Delt Raises: 3 sets of 12 reps

Tuesday: Arms

• Barbell Curl: 4 sets of 6-8 reps
• Hammer Curl: 4 sets of 8-10 reps
• Concentration Curl: 4 sets of 15 reps
• Close-Grip Bench Press: 5 sets of 10 reps
• Triceps Pushdowns: 4 sets of 12 reps
• Dips: 4 sets to failure

Wednesday: Back

• Pullups: 1 set of 50 reps
• Bent Over Barbell Rows: 5 sets of 8-10 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• T-Bar Rows: 3 sets of 10-12 reps

Thursday: Legs

• Squats: 5 sets of 15 reps
• Lunges: 4 sets of 10 reps each leg
• Leg Extension: 3 sets of 15 reps
• Leg Curl: 3 sets of 15 reps

Friday: Chest

• Incline Smith Press: 4 sets of 10 reps
• Bench Press: 3 sets of 5 reps
• Incline Dumbbell Press: 3 sets of 6 reps
• Dumbbell Flyes: 4 sets of 12 reps
• Cable Crossover: 6 sets of 12 reps

Cardio is preformed 5 days a week, anything from HIIT to Jujutsu.

	Jujutsu: There are many variations of the art, which leads to a diversity of approaches. Jujutsu schools may utilize all forms of grappling techniques to some degree (i.e. throwing, trapping, joint locks, holds, gouging, biting, disengagements, striking, and kicking). In addition to jujutsu, many schools taught the use of weapons.

Suggestions For Others

Never give up, you will always encounter bad days and conquering them will only make you stronger. Temptations are everywhere, so just keep your goals in mind and how much you will enjoy reaching them.

Click Image To Enlarge.
You Will Always Encounter Bad Days And
Conquering Them Will Only Make You Stronger.

Also remember "you are what you eat". I want to personally thank Jordan and Rocky Indovino, without them I would not be the person I am today and everyone else for their continued support in me reaching my goals.

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

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