TeenBodybuilding.com - Ponsho Velez - Teen Transformation Of The Week

Printable page

Did you know?
If you want to do something you will do it. Stop making excuses.

Ponsho was always sedentary and did not get involved in sports. This all changed after he starting training, using supplements, etc. and fell in love with the lifestyle. Learn what he did right here to lose 27 lbs and almost 10% body fat.

Teen Transformation Of The Week - Ponsho Velez.

By: Ponsho Velez

Before:
198 lbs

After:
171 lbs

dot
Vital Stats
dot

Name: Ponsho
Email: ponshoe@hotmail.com
Age: 19 years old
Height: 5'10

Before: June 14, 2007
Weight: 198 lbs
Body Fat: 20.5%

After: October 15, 2007
Weight: 171 lbs
Body Fat: 11%

dot
Why I Got Started
dot

My name is Alfonso, but I like that my friends call me Ponsho. I've been skinny but fat all my life, at least until 18 years old, when I joined a gym and discovered my new hobby... the gym. All my life I was sedentary and didn't like sports; I just used to sit playing video games or watching TV all day long and eating tons of crap.

Click Image To Enlarge.
I Am In The Best Shape I Have Ever Been In.

By this way I bulked the past winter gaining some muscle mass, but also a lot of fat since it was my first bulk. After my bulk I was very unhappy with my new fat gains, so I wanted to improve my physique by cutting the fat and keeping most of my LBM.

RELATED ARTICLE

How To bulk Up Fast!
This is the simplest advice you can use to BULK UP FAST without getting fat at the same time! Read on as I describe what weight gainer works and what doesn't.
[ Click here to learn more. ]

I am currently in the best shape I have ever been in, but I am not done yet. Exercising and bodybuilding has now become a passion of mine that I will follow for the rest of my life.

Click Image To Enlarge.
I Was Very Unhappy With My New Fat Gains.

dot
Supplements
dot

Click Image To Enlarge.
Ponsho Velez.

dot
Daily Meal Plan
dot

Cutting diet. Also I used Carb Cycle.

5:00 am:

MAN Scorch

5:30 am:

6:00 am:

7:00 am:

8:30 am:

10:30 am:

12:00 pm:

MAN Scorch

12:30 pm:

steak

brown rice

2:30 pm:

peanut butter

4:45 pm:

5:00 pm:

Workout

6:30 pm:

wheat bread

8:30 pm:

Almonds

10:00 pm:

Cottage cheese

Click Image To Enlarge.
I Used Carb Cycle And The Cutting Diet.

dot
Workout Routine
dot

Monday

Close Grip Bench Press

Click Here For A Printable Log Of Monday.

Tuesday

Barbell Press

Wide Grip Up-Right-Row

Bent over Laterals

Barbell Shrugs

Close Grip Up-Right-Rows

Click Here For A Printable Log Of Tuesday.

Wednesday

Click Here For A Printable Log Of Wednesday.

Thursday

HIIT

Click Here For A Printable Log Of Thursday.

Friday

Click Here For A Printable Log Of Friday.

Saturday

Stiff-Legged Deadlifts

Click Here For A Printable Log Of Saturday.

Sunday

HIIT 25 min

Click Here For A Printable Log Of Sunday.

Click Image To Enlarge.
Ponsho Velez.

dot
Suggestions For Others
dot

I would love to help anyone who is actually serious about accomplishing goals in their life. I would have to say as far as a transformation goes I would first start by eliminating sugar and foods that are high in saturated fat. The next step would be to put yourself on a structured diet plan. I would recommend seeing a dietician or a nutritionist. Personal trainers by law are not supposed to put their clients on a diet.

RELATED ARTICLE

Should Personal Trainers Be Dispensing Nutrition Advice.
Who is the most educated when it comes to providing nutritional advice? Personal Trainers, Sport Nutritionists? Get answers to that and more right here!
[ Click here to learn more. ]

My last suggestion for others would be to make sure you don't make excuses. Everybody has an excuse. Why don't you have an excuse why you accomplished something? If you want to do something you will do it. Impossible is Nothing! There is no mental barrier which can stop us from doing what we want to. Determination and consistency is needed to do anything you want in life. We have one body and there are no excuses.