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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!

Before Before:
139 lbs
After 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.

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.

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Rippetoe Workout?

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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

-> 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


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.



You Could Be Our Next Transformation Of The Week!
Male
Male Transformation.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female
Female Transformation.

Done with giving excuses, these ladies have given themselves the bodies they always wanted!
Female
Teen Transformation.

These amazing teenagers have made changes in their lives that most adults only dream about!

Gabriel Marchionda
gabrielmarchionda@hotmail.com

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