By: Ty Paules

Before: 145 lbs

After: 184 lbs

Vital Stats

Name: Ty Paules
Age: 16
Height: 5'9"
Email: typaules12345@aim.com
BodySpace: typaules12345

Before: June 8, 2007
Weight: 145 lbs
Arms: 13.5 Inches
Max Bench: 155 lbs

After: November 8, 2007
Weight: 184 lbs
Arms: 16 Inches
Max Bench: 240 lbs

Why I Got Started

I wanted something that made me unique. I've always "experimented" with weights but never took it serious until the last day of school.

I decided all summer I'd take lifting and my bodybuilding diet serious. Well lets just say it lasted a lot longer then the summer! I was quickly hooked and couldn't stop. I wanted to change how I looked because I knew it would make me feel better.

Click Image To Enlarge.
Ty Paules' Progress.

How I Did It

I bought a home gym and the rest is history. I lifted in my basement everyday. Sure, there were days I didn't want to go down to the freezing cold basement but I did anyway. I worked really hard. I realized that diet is half the battle and I completely cut out the junk food from day one on my diet.

Click Image To Enlarge.
Ty Paules.

Supplements

I used Nitro-Tech Hardcore and naNO Vapor. I'm a big Muscletech fan and I wouldn't use anything else.

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Sample Week Of My Diet

My diet is the same everyday give or take a few protein sources.

6:00 am

• 3 cups of oatmeal
• 3 eggs
• Orange juice


9:00 am


• Protein Bar


12:00 pm


• 2 cartons of fat free milk
• Salad
• Some source of protein


3:00 pm


• 2 cups of oatmeal
• One serving of NO Vapor


5:00 pm


• Two scoops of Nitro-Tech
• 1 cup of oatmeal


7:00 pm


• 3 cans of tuna


9:00 pm


• One serving of Nitro-tech
• 2 eggs

Click Image To Enlarge.
Ty Paules.

Sample Week Of Training

I usually do 4 exercises per part, 5 sets per exercise and 6 reps per set. I go heavy, thats the only way I see mass gains.

Day 1	Sets	Reps
Barbell Bench Press	3	8-10
Incline Barbell Bench Press	3	8-10
Flat Bench Dumbbell Flyes	3	8-10
Close-Grip Bench Presses	3	8-10
Rope Cable Pushdowns	3	8-10
Straight Bar Cable Pushdowns	3	8-10

Click Here For A Printable Log Of Ty Paules Workout: Day 1.

Day 2	Sets	Reps
Pulldowns/Wide-Grip Pull-Ups	3	8-10
Low Cable Rows	3	8-10
Dumbbell Rows/Bent-Over Barbell Rows	3	8-10
Standing Barbell Curls	3	8-10
Alternating Dumbbell Curls	3	8-10

Click Here For A Printable Log Of Ty Paules Workout: Day 2.

Day 3	Sets	Reps
Leg Extensions	3	8-10
Squats	4	8-10
Stiff-Legged Deadlift/Lying Leg Curls	3	8-10

Click Here For A Printable Log Of Ty Paules Workout: Day 3.

Day 4	Sets	Reps
Seated Barbell Military Press	3	8-10
Seated Dumbbell Lateral Raises	3	8-10
Seated Bent-Over Rear Lateral Raises	3	8-10
Barbell Shrugs	3	8-10
Seated Calf Raises	3	8-10
Standing Calf Raises	3	8-10
Ab crunches	3	12-15
Hanging Leg Raises	3	12-15

Click Here For A Printable Log Of Ty Paules Workout: Day 4.

Click Image To Enlarge.
Ty Paules.

Suggestions For Others

You have to start somewhere, everyone does. You will not see results right away. You have to keep working and never give up. I'm a big believer in "if you can believe it, you can do it!"

Click Image To Enlarge.
Ty Paules.

You Could Be Our Next Transformation Of The Week!

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Ty Paules
typaules12345@aim.com

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