By: Teen Transformation Of The Week

Before: 186 lbs

After: 125 lbs

Greg Maller was also a Teen Transformation of the Week for muscle gain. Check it out!

Vital Stats

Name: Greg Maller
Email: gtmalls@yahoo.com
Age: 15
Height: 5'2"

Before:
Weight: 186 lbs
Waist: 38"
Body Fat: 30%

After:
Weight: 125 lbs
Waist: 28"
Body Fat: 9%

Why I Got Started

When I became a freshman in high school I began to wrestle for my school's freshman wrestling team. It was at my wrestling physical where I faced the shocking and horrifying truth.

Click Image To Enlarge.
I Faced The Horrifying Truth
At My Wrestling Physical.

I had weighed in at 186 pounds on the nose! And it didn't end there, my resentment towards my body strengthened as I continued through the physical. 30% body fat, 40 inch waist line, and certified to wrestle at 125 pounds.

Click Image To Enlarge.
My Resentment Toward My Body
Strengthened At I Continued The Physical.

It was then and there that I had reached the peak of being overweight, and knew it was time to make a change, not only to improve my looks, but to improve my overall health and wrestling performance as well.

How I Did It

After facing the shocking truth at my wrestling physical, my father was a huge help to my transformation. In addition to teaching me proper nutrition, he was also the one who got me started in the gym.

Click Image To Enlarge.
My Father Was A Huge
Help To My Transformation.

He showed me several basic compound exercises such as squats, bench presses and deadlifts, and many other isolation and body weight exercises.

Like many beginner bodybuilders, the first month or so was extremely confusing. I was not sure which split routine worked for me, which exercises to incorporate into my workout, and how many sets or reps to perform for each exercise.

Click Image To Enlarge.
Greg Maller.

However, as I continued to work with weights, I picked up a few tips from experienced weight lifters and eventually developed a comfortable and effective routine.

Supplements

• NaNO Vapor
• ON 100% Whey Protein
• Multivitamin

Diet

As far as nutrition goes, I made sure to eat 7 small, balanced meals per day. Here is a sample of my diet:

Meal 1:
• 3/4 cups of Oatmeal
• Protein Shake

Meal 2:

• 8 oz. Turkey
• 4 pieces of whole wheat bread

Meal 3:

• 6 oz. Turkey
• 2 pieces of whole wheat bread
• 3 oz. Carrots

Meal 4:

• Banana
• Protein Shake

Meal 5:

• 8 egg whites
• 1/2 cup of Oatmeal
• 3 oz. greens beans

Meal 6:

• 8 oz. chicken breast
• 3 oz. broccoli

Meal 7:

• Low fat cottage cheese/8 egg whites

Training

In addition to following a proper diet, you must train hard and follow an effective workout routine in order to build lean mass and lose pounds of body fat.

Sunday: Chest/Triceps
• Barbell Bench Press 4 x 8
• Incline Dumbbell Bench Press 4x8-12
• Flat Bench Dumbbell Flyes 4 x 8-12
• Incline Bench Dumbbell Flyes 4 x 8-12
• Decline Dumbbell Bench Press 4 x 8-12
• Close-Grip Bench Press 4 x 8
• Skull-Crushers 4 x 8-12
• Tricep Pulldowns 4 x 8-12
• Tricep Extensions 4 x 8-12

Click Here For A Printable Log Of Sunday: Chest/Triceps.

Monday: Legs/Shoulders/Abs
• Squats 4 x 10
• Calf Press 4 x 15
• Shoulder Press 4 x 10
• Front Raises 4 x 10
• Lateral Raises 4 x 10
• Shoulder Shrugs 4 x 12
• Crunch Machine 4 x 20

Click Here For A Printable Log Of Monday: Legs/Shoulders/Abs.

Tuesday: Back/Biceps
• Seated-Rows 4 x 10
• Wide-Grip Pulldowns 4 x 10
• Close-Grip Pulldowns 4 x 10
• Hyperextensions 4 x 15
• Concentration Curls 4 x 8-15
• Preacher Curls 4 x 8-15
• Close-Grip Cable Curls 4 x 8-15
• Hammer Curls 4 x 8-15

Click Here For A Printable Log Of Tuesday: Back/Biceps.

Wednesday: Rest

Thursday: Chest/Triceps

• Barbell Bench Press 4 x 8
• Incline Dumbbell Bench Press 4x8-12
• Flat Bench Dumbbell Flyes 4 x 8-12
• Incline Bench Dumbbell Flyes 4 x 8-12
• Decline Dumbbell Bench Press 4 x 8-12
• Close-Grip Bench Press 4 x 8
• Skull-Crushers 4 x 8-12
• Tricep Pulldowns 4 x 8-12
• Tricep Extensions 4 x 8-12

Click Here For A Printable Log Of Thursday: Chest/Triceps.

Friday: Back/Biceps
• Seated-Rows 4 x 10
• Wide-Grip Pulldowns 4 x 10
• Close-Grip Pulldowns 4 x 10
• Hyperextensions 4 x 15
• Concentration Curls 4 x 8-15
• Preacher Curls 4 x 8-15
• Close-Grip Cable Curls 4 x 8-15
• Hammer Curls 4 x 8-15

Click Here For A Printable Log Of Friday: Back/Biceps.

Saturday: Rest

Suggestions For Others

Be patient and train hard. Results don't come over night, so be consistant and determined to bettering your body. Also, music is a great motivation when you train.

Click Image To Enlarge.
Greg Maller.

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!

Teen Transformation Of The Week
justin.podzimek@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
Teen Transformation Of The Week - Seth Carmitchel.
Teen Transformation Of The Week - Bjarni Johannsson!
Teen Transformation Of The Week - Andrew Rigato.

Back To Top

---

Irwin Naturals Steel-Libido Helps Support Healthy Libido! Learn More!