TeenBodybuilding.com - Teen Transformation Of The Week - Teen Transformation Of The Week

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Results come outside of the gym.

Tom finally realized he didn't want to be the token fat guy. He started to see the world of fitness and bodybuilding all around him and realized he needed to become a part of it. Read on to learn how he put on 31 lbs!

Teen Transformation Of The Week - Tom Harrison!

By: Teen Transformation Of The Week

Before:
160 lbs

After:
191 lbs

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Vital Stats
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Name: Tom Harrison
Email: hiteejayy@aol.com
Age: 18
Bodyspace: http://bodyspace.bodybuilding.com/hotdogsfordaddy/

Before:
Weight: 160 lbs

After:
Weight: 191 lbs

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Why I Got Started
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I finally realized I didn't want to be the token fat guy. I started to see the world of fitness and bodybuilding all around me and realized I needed to become a part of it. It was also something to keep me from getting bored in my free time.

Click To Enlarge.
I Didn't Want To Be The Token Fat Guy.

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How I Did It
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I started at the age of 16, at 160 lbs with basically no muscle mass at all, and for about a year I aimed sloppily at losing weight and gaining the usual "beach muscles". I had found some information on the Bodybuilding.com forum about losing fat (my original intent), but stumbled upon some photos in the pictures section where I realized I needed to change my priorities and get into bodybuilding. Around 17 I started taking things seriously, eating at a clean caloric surplus and training each muscle as hard as possible.

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Supplements
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Diet
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My diet usually consists of 5 eggs/4 slices of turkey bacon/whole grain bread upon waking up.

Grilled chicken breast, steak and lean chop meat throughout the day, with red potatoes and celery.

3 protein shakes throughout the day, natural peanut butter between meals, and milk throughout the day.

When cutting I drop most of the dairy and eat less carbs.

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Training
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Legs Workout:

Back Squat - 3 sets of 12 or 20 reps, varied
Zecher Squat - 3 sets of 12 reps
Lunges - 4 sets of 12 reps
Leg Extensions - 3 sets of 20 reps
Leg Curl - 3 sets of 8 reps
Good Morning - 3 sets of 8 reps
Glute-Ham Raise - 3 sets of 8 reps

print Click Here For A Printable Log Of Legs Workout.

Chest/Delts/Triceps Workout:

Flat Bench - 3 sets of 12 reps
Incline Bench - 3 sets of 12 reps
Dumbbell Incline Bench - 3 sets of 12 reps
Dumbbell Incline Fly - 3 sets of 12 reps
Dumbbell Overhead Press - 3 sets of 8 reps
Barbell Upright Row - 3 sets of 12 reps
Lateral Raises - 3 sets of 20 reps
Rear Delt Fly - 3 set of 20 reps
Front Raise - 3 sets of 10 reps
Close Grip Bench Press - 3 sets of 8 reps
Cable Pushdown - 3 sets of 8 reps
Skull Crusher - 3 sets of 8 reps

print Click Here For A Printable Log Of Chest/Delts/Triceps Workout.

Back/Biceps Workout:

Chins - 6 sets of 12 reps with weight belt
Barbell Shrug - 3 sets of 12 reps
Dumbbell Shrug - 3 sets of 12 reps
Dumbbell Lying Incline Shrug - 3 sets of 12 reps
T-Row - 3 sets of 8 reps
Barbell Row or Dumbbell Row - 3 sets of 12 reps
Cable Row - 3 sets of 12 reps
1-Arm Row - 3 sets of 12 reps
Hyperextensions - 3 sets of 12 reps
Preacher Curl - 3 sets of 12 reps
Lying Incline Curl - 3 sets of 12 reps
Cable Curl - 3 sets of 12 reps

print Click Here For A Printable Log Of Back/Biceps Workout.

Calves/Abs Workout:

Standing Raise - 4 sets of 25 reps
Seated Raise - 5 sets of 10 reps
Reverse Raise - 4 sets of 50 reps
Decline Sit-Up - 3 sets of 12 reps
Crunch - 3 sets of 12 reps
Cable Crunch - 3 sets of 12 reps

print Click Here For A Printable Log Of Calves/Abs Workout.

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Suggestions For Others
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Train frequently but train smart. Remember that results come outside of the gym, not inside it, and that diet and rest are just as important as lifting.