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Before:
140 lbs
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After:
170 lbs
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Vital Stats
Name: Austin Cascia
Email: acpitcher45@yahoo.com
Age: 17
Height: 6'0"
Before:
Weight: 140 lbs.
Chest: 38"
Arms: 11"
Thighs: 19"
After:
Weight: 170 lbs.
Chest: 42"
Arms: 14"
Thighs: 23.5"
Why I Got Started
About two years ago, I was very unhappy with my body. I began reading fitness magazines and that gave me an even worse self image. All I wanted was to get bigger and stronger, hopefully to one day look like the fitness pros. I wanted to get stronger for sports and wanted to mold a body that turned heads.
How I Did It
I began to lift weights in October of 2005, but knew little of what I was doing. I just picked up weights and began lifting until I was tired, then moved onto another body part. I had no routine, no specific sets or reps, and no diet. I didn't know anything.
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How Did You Begin Bodybuilding?
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A month or so after my start, my friend introduced me to a program called Max-OT, a routine which builds functional mass and strength through sets in the 4-6 rep range. My body began to undergo many changes in strength and size. Over 12 weeks, I put on 5 pounds of pure muscle and all my maxes dramatically increased. Over the next year I began to learn more about weight lifting and developed my own routines and diets.
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Max-OT
The Max-OT Training Course is a 12 week, step by step course that teaches you the techniques of building muscle growth and strength. This course provides you with a clear understanding of how and why muscle grows and structures specific training routines around the fundamentals of muscle growth that produce maximum growth response.
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I began to steadily increase in weight and my maxes went through the roof. I now stand at 6 feet tall and have packed on at least 30 pounds of pure muscle. My bench press went from 135 pounds to 245 pounds. My squat went from 150 pounds to 350 pounds. My deadlift went from 225 pounds to 500 pounds. These seem almost impossible, but through serious hard work and a clean diet of 4000 calories anything is possible over a two year period.
Click Image To Enlarge.My Body Underwent Many Changes.
Supplements
My greatest gains came from BSN's product line. I took Nitrix, CellMass, NO-Xplode, Syntha-6, and Axis-HT. I highly recommend it if you have the money. The key is to have a stable diet and workout routine down before adding supplements. By no means did this mean I could work less. All these were used for were to fuel my hard workouts and repair my body faster.
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I have tried countless other products over the years such as Superpump250, Novedex XT, and SizeOn, all by Gaspari Nutrition. I have used Biotest Tribex, The Universal Animal line of products, and much more. They all seem to get the job done. As of now I am only taking ON 100% Whey and a multivitamin. They get the job done and are very cost efficient.
Sample Diet
A sample diet of mine would consist of something like this:
Breakfast
Morning Snack
Lunch
Preworkout
Postworkout
Dinner
Evening Snack
1 cup cottage cheese
2 slices wheat bread
fruit
Late Night Snack
1 cup cottage cheese
fruit
protein shake
This totals at least 4000 calories and I make sure to always get in at least 1 gram of protein per pound of bodyweight. I also drink at least 1 gallon of water during the day.
Sample Routine
A typical routine of mine would look something like this:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
I like to stick with a 4-6 rep range for strength and an 8-10 rep range for size. I work large muscle groups for 12-15 sets and smaller ones for 8-10. It all depends on how I feel that day. My favorite exercises are barbell bench press, barbell squat, barbell deadlift, power cleans (they hit the traps hard), barbell curls, and leg raisers.
Click Image To Enlarge.Austin Cascia.
Suggestions
The best advice I can give is lift hard and don't get discouraged if you don't see results. They come on gradually and you usually don't even notice the changes until down the road. Keep a journal of all sets, reps, and weight used and try to improve upon those criteria every week.
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BodySpace!
Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily!
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Make sure you have a solid diet and training program before adding supplements, as they work at maximum efficiency when these are covered. Ask around the gym for suggestions! Many guys like to see that someone sees they have gotten somewhere and are seeking advice. Bodybuilding is a lifelong pursuit of perfection that will never be fulfilled. You need the drive to always keep going. That's pretty much it, so get out there and give it your all.
Click Image To Enlarge.Austin Cascia.
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