By: Teen Transformation Of The Week

Before: 110 lbs

After: 160 lbs

Vital Stats

Name: Alex Sami
Email: Alexsami13@hotmail.com

Before:
Age: 16
Weight: 110 lbs
Waist: 28"
Bench: 195 lbs
Squat: 185 lbs
Deadlift: 275 lbs

After:
Age: 19
Weight: 160 lbs
Waist: 28"
Bench: 275 lbs
Squat: 315 lbs
Deadlift: 475 lbs

Why I Got Started

It all started when I was younger. I use to be fat then got really skinny from doing martial arts. But then I wanted to get stronger and bigger because I wasn't too tall.

So I figured I would just get wider. Once I got into the gym I started loving it more and more. Soon I found my self training for my first bodybuilding competition and place 3rd.

Click Image To Enlarge.
Alex Sami.

How I Did It

I managed to do it from hard training 5 to 6 times a week. Stuck to my diet, when bulking 300 grams of protein and 350 grams of carbs a day.

Click Image To Enlarge.
Alex Sami.

When training for a competition I stick to low protein/high carb diet. My training doesn't really change much; it's a mix between powerlifting and bodybuilding training.

Click Image To Enlarge.
Alex Sami.

I was never one for cardio - I hate it, but I do some when getting ready for a show. The gym where I workout at in Keswick, Ontario at Fitness Force has really helped me a lot through all of this. People there always motivating me, giving me tips, teaching me new techniques and helping with my form.

Click Image To Enlarge.
Alex Sami.

Supplements

I was never one for taking many supplements other than protein. I've always believed supplements aren't really much help - it's all about the diet. But when I do take supplements its Ctyo Gainer and Muscle Milk. Some flax seed oil and multivitamins.

Diet

Meal 1:
• 8-9 egg whites
• 2 cups of oatmeal

Meal 2:

• 6oz. chicken
• 8oz. of potatoes

Meal 3:

• 8oz. steak
• 8oz. of potatoes

Meal 4:

• 6oz. chicken
• 8oz. of potatoes

Meal 5:

• 2 cans of tuna
• 5 rice cakes

Meal 6:

• 6oz. chicken
• 8oz. of potatoes

Click Image To Enlarge.
Alex Sami.

Training

Monday: Chest/Abs/Calves
• 20 Minutes Cardio
• Bench Press: 4 x 5-10
• Incline Barbell Press: 3 x 6-8
• Incline Dumbbell Press: 2 x 6-8
• Cable Crossover/Pec Dec: 3 x 12-15
• Seated Calf Raise: 4 x 25
• Hanging Leg Raise: 3 x 25

Click Here For A Printable Log Of Monday: Chest/Abs/Calves.

Tuesday: Back
• 20 Minutes Cardio
• Pull-ups: 4 x 15
• T-Bar Row: 4 x 6-8
• Barbell Row: 3 x 6-8
• One Arm Dumbbell Row: 2 x 15
• Seated Cable Row: 3 x 8-12
• Front Pulldown: 2 x 12-15
• Deadlift: 3 x 5-8
• Good Mornings: 2 x 10

Click Here For A Printable Log Of Tuesday: Back.

Wednesday: Rest
• 20 Minutes Cardio

Thursday: Shoulders/Abs/Calves

• 20 Minutes Cardio
• Seated Barbell Press: 3 x 5-8
• Seated Dumbbell Press: 3 x 8-10
• Dumbbell Lateral Raise: 3 x 10-12
• Upright Row: 2 x 10-12
• Barbell Shrug: 3 x 5-8
• Dumbbell Shrug: 3 x 10-12
• Calf Raise: 4 x 10-12
• Crunches: 3 x 25

Click Here For A Printable Log Of Thursday: Shoulders/Abs/Calves.

Friday: Arms
• 20 Minutes Cardio
• Close Grip Bench Press: 3 x 5-8
• Barbell Curl: 3 x 5-8
• Skullcrusher: 3x8-10
• Alternate Dumbbell Curl: 3 x 8-10
• Tricep Pushdown: 3 x 10-12
• Hammer Curl: 3 x 8-10
• Tricep Kickback: 3 x 12-15
• Preacher Curl: 2 x 12-15
• Reverse Curl: 2 x 10
• Wrist Curl: 3 x 15

Click Here For A Printable Log Of Friday: Arms.

Saturday: Rest
• 20 Minutes Cardio

Sunday: Legs

• Leg Extension: 3 x 12-15
• Leg Press: 4 x 5-8
• Squat: 3 x 8-10
• Dumbbell Lunge: 2 x 20
• Standing Leg Curl: 3 x 12-15
• Seated Leg Curl: 3 x 10-12
• Stiff Legged Deadlifts: 3 x 6-10
• Abductor: 2 x 15
• Adductor: 2 x 15

Click Here For A Printable Log Of Sunday: Legs.

Click Image To Enlarge.
Alex Sami.

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

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