By: Teen Transformation Of The Week

Before: 285 lbs

After: 225 lbs

Vital Stats

Name: Russell Smith
Email: ssmith5@uoregon.edu
Bodyspace: Russell_Smith73
School: Sophomore at University of Oregon

Before:
Age: 16
Weight: 285
Body Fat: 35.5%
Bench Press: 175
Waist: 42"

After:
Age: 19
Weight: 225
Body Fat: 12%
Bench Press: 255
Waist: 34"

Click To Enlarge.
Russell Smith's Weight.

Why I Got Started

I got started because I was just fed up with how I looked in the mirror and how I felt.

Click To Enlarge.
I Was Just Fed Up With How I Looked In The Mirror.

How I Did It

I had tried dieting before, but my nutrition wasn't really important to me until I started lifting. Once I started exercising hard, I wasn't about to spoil my accomplishments in the gym by eating poorly.

Supplements

• Optimum Whey
• Optimum Casein
• Muscle Milk
• Green Tea Extract
• Tribulus
• NO Xplode

Diet

Breakfast: (first thing when waking up)

• Bowl of bran cereal with cut up banana
• Lots of water

11:00 AM:

Protein Shake:
• Optimum Casein (Chocolate)
• Milk
• Peanut Butter
• Oats
• 2 Raw Eggs

Lunch: (1:00 PM)

• Gnocchi
• Lots of water
• ½ cup cottage cheese

Preworkout:

• Apple
• Coffee (black)

Postworkout:

• Fatty Protein shake (varied in recipe)

Dinner: (6:00 or 7:00 PM)

• Salad
• Salmon
• Brown Rice

Dessert:

• Piece of fruit
• Muscle Milk

Click To Enlarge.
I Wasn't About To Spoil My Accomplishments
In The Gym By Eating Poorly.

Training

Day 1 - Back/Triceps:

• Cleans - Warmup set - 8 - 5 - 8
• Dumbbell Shrugs - 2x12
• Lat Pulldowns - 3x10
• Upright Row - 2x12

(NOTE: Sometimes at the end of my back workout I liked to do weight assisted pull-ups to failure)
• Overhead Dumbbell Ext. - 10 - 10 - 12 to failure
• Reverse grip cable - 2x12
• Skullcrushers - 3x10
• Bench Dips - 3 sets to failure

Click Here For A Printable Log Of Day 1.

Day 2 - Legs:

• Back Squats - Warmup set - 10 - 7
• Jump Squats - 3x8
• Quad Extension - 3x10
• Ham Curl - 3x10
• Standing Calf Raise - 5x12
• Jump-rope

Click Here For A Printable Log Of Day 2.

Day 3 - Chest/Biceps:

• 20 pushups (warmup)
• Bench Press - 10 - 8 - 6
• Decline Flyes - 2x12
• Incline Dumbbell Press - 2x12
• Pushups - 2 sets to failure

(NOTE: this chest workout is all about mixing up grips and workouts to build solid, well-rounded pecs)
• Chinups - 2 sets to failure
• BB curls - 3x10
• Alternating DB Incline Curls - 4x10
• Concentration Curls - 2x10 supersetted with hammer curls (10 reps)

Click Here For A Printable Log Of Day 3.

Cardio:

Personally, I am not a big fan of running, so I enjoy working up a sweat playing basketball after I lift. I find it better than jogging because it works stamina through intervals of speed and agility. In between lifting and cardio I ALWAYS take a mixture of Gatorade, leucine, and glutamine.

Core/Abs:

Done every lifting day after cardio.
30 minutes of circuit-type training with few breaks.
Work lower-back as well as upper and lower abs to build balanced muscularity.

Rest Days:

Take rest days as you need them. Workout 3-5 days a week and make sure to get your sleep! That's when muscle is really built.

Click To Enlarge.
Take Rest Days As You Need Them.

Suggestions For Others

1. Stay hydrated... ALWAYS!
2. Buy a Phiten Titanium necklace and never take it off.
3. Don't cheat on your diet... you're only cheating yourself.
4. Stay motivated! I like to use movies such as 300, Pumping Iron, Batman Begins, etc.
5. Music! Build a good workout playlist and utilize it in your training.
6. Stretch - a great way to ruin your goals is by ruining your body.
7. Listen to your body - phrases like "pain is only weakness leaving the body" are idiotic.
8. Switch it up - don't go more than 6 weeks on the same lifting plan/supplements. Keep your body guessing.
9. Document it - a journal documenting workouts and eating is a great way to keep yourself on track.
10. Conceive it, Achieve it - no one is limited to obesity. Life is about taking. Go get it. Believe in yourself.

Click To Enlarge.
Listen To Your Body!

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 - Brett Freeman!
Teen Transformation Of The Week - Chris Harris!
Teen Transformation Of The Week - Ben Lynch!

Back To Top

---

CytoSport Muscle Milk Nature's Ultimate Growth Formula! Creatine, Proteins, Growth Peptides, Increase Anabolic Output! Learn More!