Vital Stats

Name: Caleb Germano
Email: nacho_man263@hotmail.com
Location: Queensland Australia
Height: 6'0"

Before:
Weight: 148 kgs (326 lbs)
Age: 18
Shirt size: 5xl

After:
Weight: 94 kgs (206 lbs)
Age: 19
Shirt size: Large

Why I Got Started

I was sick of looking at myself and seeing a fat unhealthy blob that would eat junk food all day and would barely do any exercise. When I was at school I played all sorts of sports and tried to participate as much as I could but usually I became out of energy and out of breath.

Click Image To Enlarge.
Caleb Germano.

I tried out to make some school teams but never did because of my fitness and after so many failed attempts I just gave up and self-esteem started to drop. Then one day a friend of mine wanted to use my old weight bench because the gym wasn't open. He asked if I wanted to join in and after that I became hooked on lifting.

I managed to lose so much weight by cutting my calorie intake dramatically by not eating fast foods and cutting all sugar from my diet. Mostly the sugars were in soft drinks so if stopped drinking them altogether but if I felt like one I just grab a sugar free one instead.

Click Image To Enlarge.
Caleb Germano.

Alongside the "diet" I also lifted weights, which seemed to be the big factor in the weight loss. Bodybuilding.com was also a big factor in which I got training tips as well as nutrition tips and I was able to set up my own upper/lower body split routine.

I didn't incorporate much cardio into my fitness routine but when I could I would walk to the shop or ride my bike to school just for a bit more exercise. I didn't take any supplements because I couldn't afford them and didn't know much about them at the time.

Diet

8:00 AM
• Tuna
• Water

Midday

• Tuna
• White bread
• Sugar free soft drink/water

3:00 PM

• Vegemite sandwich

6:30 PM

• Cheat meal

7:30 PM

• Weight session

9:30 PM

• Slice of cheese/tuna

Click Image To Enlarge.
Caleb Germano.

Training

Monday: Upper body
Tuesday: Lower body
Wednesday: Upper body
Thursday: Rest
Friday: Upper body
Saturday: Lower body
Sunday: Rest

Day 1: Upper body

Shoulders:
Lateral raises: 2x8
Rear flys: 2x8
Military press: 2x8

Chest:

Wide grip bench press: 2x8
Dumbbell flys: 2x8
Butterfly: 2x8

Triceps:

Skull crushers: 2x8
Rope pushdowns: 2x8

Biceps:

Standing curls: 3x8
Preacher curls: 2x8
Hammer curls: 2x8

Back:

Lat Pulldowns: 3x8
Straight-arm pulldowns: 2x8
Shrugs: 3x8

Click Here For A Printable Log Of Upper Body Workout.

Day 2: Lower body
Quads:
Squats: 3x8
Leg extensions: 2x8

Hamstrings:

Standing leg curls: 2x8

Calves:

Calf raises: 2x8

Click Here For A Printable Log Of Lower Body Workout.

Suggestions For Others

Don't give up on your goals. It might take a while but eventually you will reach your goals if you have the mindset and determination, it took me over a year to change myself but I did it gradually and now I'm a shadow of what I used to be and loving it.

Click Image To Enlarge.
Caleb Germano.

You Could Be Our Next Transformation Of The Week!

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

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

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

Over 40 Transformations. Age is no excuse for these over 40 women & men who have decided to feel and look young again!

teentransformations@bodybuilding.com

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Teen Transformation Of The Week's Main Page

Back To The Articles Main Page.

Related Articles
Dustin Dietze Put On 12 Lbs Of Muscle To Add Size For Sports!
Transform Your Life With The Body By Design BodyGroup!
Body By Design Book: Make Your Dream Body A Reality!

Back To Top