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

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Did you know?
No matter what your starting size, it is still possible to gain weight and get big.

Gabriel was skinny all through elementary school and when he got into high school started getting taller but gained no weight. Learn about his great transformation and how he gained more than 30 lbs!

Teen Transformation Of The Week - Gabriel Marchionda.

By: Gabriel Marchionda

Before:
139 lbs

After:
172 lbs

Vital Stats

Height (Before): 6'0 Height (After): 6'0

Weight (Before): 139 lbs Weight (After): 172 pounds

Max Bench (Before): 125 lbs Mac Bench (After): 235 lbs

Before (April 14th 2006) After (Present)

Biceps (not flexed): 9.5 inches Biceps (not flexed): 13.3 inches

Biceps (flexed): 10.5 inches Biceps (flexed): 14 inches

Waist: 30 inches Waist: 33.5 inches

Chest: 33.8 inches Chest: 40 inches

Calf (not flexed): 13.5 inches Calf (not flexed): 14 inches

Quads (not flexed): 17.7 inches Quads (not flexed): 19.5 inches

Forearm (not flexed): 8 inches Forearm (not flexed): 8.5 inches

Why I Got Started

Throughout all of elementary school I was the skinniest kid in my entire class. Once High school arrived nothing had changed. The first 2 years of high school I had done nothing about it. I figured that genetics was a major role in my body structure and it was impossible to gain any weight.

By the spring of grade 11 I had grown a few inches, but had gained very little weight, thus making my skinny frame more obvious. The previous year my older brother, who at one time had a very similar structure to mine, had bulked up and a considerable amount of people took notice. Around this time is when I seriously committed myself to working out.

How I Did It

After doing some research on Bodybuilding.com it became very obvious to me why I hadn't gained any weight in the previous years. My diet was terrible compared to what others on Bodybuilding.com had been eating. My meals in the past consisted of absolutely no breakfast, a sandwich for lunch, and a relatively light dinner. After seeing many people talk about having 5-7 meals a day I knew I had to do some research.

Breakfast:

The first few months I was pretty intimidated going into the gym and quite honestly had no idea what I was doing. After searching for exercises on Bodybuilding.com that suited my needs, I settled on doing a popular program named "Riptoe's". Riptoes is a very basic program involving mainly compound exercises but is very effective.

I quickly gained about 10 lbs in 2 months while doing Riptoe training but eventually my weights stalled. I then switched to another program I found on the Bodybuilding.com exercise database called: "4 DAYS, 60 Minutes SPLIT FOR HUGE MASS." This program worked great and has brought me to where I currently am today.

RELATED ARTICLE

What Is The Best
Rippetoe Workout?
There seems to be relatively little about this method of training on the internet. Our forum members share what they have found about this beginner training program right here!
[ Click here to learn more. ]

Supplements

Muscle Juice Weight Gainer- This is a great product and helped me get past a few stall points throughout the year.

No-Xplode- By far the best supplement I have invested in. This helped my weights soar anywhere from 15-20 pounds.

Cell Mass- Also a great product and great taste. I plan on using this along with NO XPLODE again in the future.

100% Gold Standard Whey- This is the only protein I have tried, and I plan on sticking with this protein for the future.

Sample Diet

Breakfast:

3 scrambled eggs (twice a week)
Bagel with peanut butter and honey
cereal (Cheerios or Raisin Bran)
2 packs of oatmeal with water

Snack:

Banana
Yogurt

Lunch:

2 wholegrain sandwiches with tuna and mayonnaise

Snack:

Protein shake
Oatmeal bar

Dinner:

Different every day, usually pasta or steak

Snack:

Bagel
Cottage cheese
Weight gainer shake before bed

Training

Workout 1: Do This On Monday & Wednesday:

Exercise	Set #1	Set #2	Set #3
Incline Bench Press With Barbell	10 Reps	8-9 Reps	6-7 Reps
Flat Dumbbell Bench Press	10 Reps	8-9 Reps	6-7 Reps
Dumbbell Decline Flyes	12 Reps	12 Reps	12 Reps
Deadlifts	5-6 Reps	5-6 Reps
Bent Over Barbell Row	10 Reps	8-9 Reps	6-7 Reps
Lat Machine Pulldowns	10 Reps	8-9 Reps	6-7 Reps
Standing Barbell Curl	10 Reps	8-9 Reps	6-7 Reps
Concentration Curl	12 Reps	12 Reps	12 Reps
Crunches	20 Reps	20 Reps	20 Reps

print Click Here For A Printable Log Of Workout #1.

Workout 2: Do This On Tuesday & Friday:

Exercise	Set #1	Set #2	Set #3	Set #4
Barbell Free Squat	10 Reps	8-9 Reps	6-7 Reps
Leg-extensions	12 Reps	12 Reps	12 Reps
Military Press	10 Reps	8-9 Reps	6-7 Reps
Dumbbell Shoulder Press	10 Reps	10 Reps	8 Reps
Side Raise	12 Reps	12 Reps	12 Reps
Skull Crusher	10 Reps	8-9 Reps	6-7 Reps
One Hand Cable Triceps Pushdown	12 Reps	12 Reps	12 Reps
Leg Raise	20 Reps	20 Reps	20 Reps	20 Reps

print Click Here For A Printable Log Of Workout #2.

Suggestions For Others

I am still a long way away from my goals; however I have got this far from a lot of hard work. No matter what your starting size, it is still possible to gain weight and get big. Make sure to stay focused despite any criticism on the way.

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