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Did you know?
The only way you will achieve your goals is if you push yourself.

Nick wasn't happy living his life as a scrawny, weak kid. So he decided to put in the effort and push his body to the limit. Read on to learn how he put on 20 pounds of solid muscle!

Teen Transformation Of The Week - Nick Osborn!

By: Teen Transformation Of The Week

Before:
99 lbs

After:
120 lbs

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Vital Stats
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Name: Nick Osborn
Email: chick_magnet_938@hotmail.com
BodySpace: http://bodyspace.bodybuilding.com/nickoz/

Before:
Age: 13
Height: 5'0"
Weight: 99 lbs
Body Fat: 12%

After:
Age: 15
Height: 5'3"
Weight: 120 lbs
Body Fat: 7-8%

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Why I Got Started
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I was always pretty scrawny and weak as a kid and I wanted to become strong and muscular. Also I wanted to stand out from everyone else.

Click Image To Enlarge.
I Wanted To Stand Out
From Everyone Else.

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How I Did It
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After hours and hours of research, reading, watching and listening, I finally developed a half decent workout program (still far from perfect) and also changed my diet to suit my goals. By doing things I didn't or don't want to do also helps me achieve my goals. It's amazing what you can do when you push yourself.

That doesn't mean I dislike training though. There are just certain parts of it I'm not too fond of but I love 95% of the exercises I do. Also being as consistent and open minded as possible.

Click Image To Enlarge.
It's Amazing What You Can
Do When You Push Yourself.

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Supplements
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Protein Powder

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2009 New Year's Resolution: Mass Building!
Is your New Year's resolution aimed towards gaining mass? Learn the most effective methods by utilizing these anatomy descriptions and workout plans!

Author:
Richard Choueiri

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Diet
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Meal 1:

Meal 2:

Unsalted peanuts

Meal 3:

Meal 4:

Meal 5:

Pasta

Meal 6:

Protein shake

Meal 7:

Chicken breast, steak or omelet

Meal 8:

Peanut butter sandwich

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Training
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Monday: Abs & Arms

Oblique Crunches: 4 x 30 Superset With
Jackknife Sit-Ups: 4 x 10
Barbell Curl: 6 x 5-6
Chin-Ups: 6 x 10-12
Tricep Dips: 6 x 30
Cardio: Running

print Click Here For A Printable Log Of Monday: Abs & Arms.

Tuesday: Chest

Bench Press: 6 x 5-6
Dumbbell Bench Press: 6 x 6-8
Pushups: 6 x 10-12
Cardio: Football

print Click Here For A Printable Log Of Tuesday: Chest.

Wednesday: Abs & Shoulders

Oblique Crunches: 4 x 30 Superset With
Jackknife Sit-Ups: 4 x 10
Power Partials: 5 x 10
Upright Barbell Rows: 5 x 10-12
Dumbbell Flyes: 5 x 8-10
Cardio: Running

print Click Here For A Printable Log Of Wednesday: Abs & Shoulders.

Thursday: Arms

Barbell Curl: 6 x 5-6
Chin-Ups: 6 x 10-12
Tricep Dips: 6 x 30
Cardio: Running

print Click Here For A Printable Log Of Thursday: Arms.

Friday: Chest & Abs

Oblique Crunches: 4 x 30 Superset With
Jackknife Sit-Ups: 4 x 10
Bench Press: 6 x 5-6
Dumbbell Bench Press: 6 x 6-8
Pushups: 6 x 10-12

print Click Here For A Printable Log Of Friday: Chest & Abs.

Saturday: Boot Camp

print Click Here For A Printable Log Of Saturday: Boot Camp.

Sunday: Rest

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Suggestions For Others
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The only way you will achieve your goals is if you push yourself. Consistency is also a key element (don't miss any workouts). Desire is what keeps me motivated.

Click Image To Enlarge.
Consistency Is A Key Element.

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

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