|
Before:
147 lbs
|
|
After:
172 lbs
|
Vital Stats
Name: Dexter Bong
Email: dexterbong@gmail.com
Started: 2005
Age: 17
Height: 5'8
Weight: 147 lbs
Waist: 30"
Arms: 13.5"
Now: 2007
Age: 19
Height: 5'8
Weight: 172 lbs
Waist: 28"
Arms: 15.5"
Why You Got Started?
Since I was a child, I suffered from asthma. I started going to the gym to keep my body healthy and to look just borderline fit. I was weak and did not see any gains until 2 months later. I did not know how to eat right I just eat anything in sight. Ha Ha. And I got really fat.
Click To Enlarge.
2 Weeks Out From The 2006 Nationals.
It was until I saw this picture of this guy, Ryan Kho. He was shredded.
And that was how I got bitten by the iron bug. I competed for the first time after only 7 months of training and didn't place in the nationals. A year later, I won the nationals (2007).
Click Image To Enlarge.2007 Nationals.
How You Did It?
Like most people, I started reading bodybuilding articles. Asking for advice here and there. And from the people who are more experienced than I am.
I began to change my diet, and to switch my diet plans according to how I look. The mirror's a bodybuilder's best friend isn't it? Some days I would go high on carbs and some days moderate. Depends what I am doing on that particular day.
Click To Enlarge.
2007 Nationals.
What Supplements Did You Take?
Click To Enlarge.
2007 Mr. Muscle.
Sample Week Of Diet
Meal 1: Oatmeal + protein shake
Meal 2: Chicken Breasts + Brown Rice
Meal 3: Salad + Chicken Breast Slices
Meal 4: Steamed Fish + Oatmeal
Meal 5: Protein Shake + Dextrose
Meal 6: Beef + corn + brown rice
Click Image To Enlarge.Dexter Bong.
Sample Training Week
I train 3 times a week with at least 9-12 sets per body part
Click Image To Enlarge.Dexter Bong.
Suggestion For Others
Set a goal so you can keep track on where you're going. Have patience because results do come if you've done everything right. Lastly, be consistent. Best of Luck!
Click To Enlarge.
8 Weeks Out From The 2007 Nationals.
