TeenBodybuilding.com - Seif Sahly - Teen Transformation Of The Week

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Do more research; 1 in every 20 people at the gym actually know what they're doing!

All through elementary Seif didn't care about his body, he'd never even thought of it. But when he reached the 11th grade it all changed. Learn about his great transformation and how he put on 15 lbs of lean mass!

Teen Transformation Of The Week - Seif Sahly.

By: Seif Sahly

Before:
135 lbs

After:
150 lbs

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Vital Stats
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Name: Seif Sahly
Email: Saif_s91@hotmail.com
Height: 5'10"

Before:
Weight: 135 lbs.
Arms Flexed: 12"
Waist: 33"
Chest Flexed: 38"
Shoulders Flexed: 44"
Age: 15

After:
Weight: 150 lbs.
Arms Flexed: 13"
Waist: 32"
Chest Flexed: 40"
Shoulders Flexed: 46"
Age: 16

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Why I Decided To Change
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All through elementary I didn't care about my body, I'd never even thought of it. But when I reached 11th grade in high school that was all people would ever talk about.

Click Image To Enlarge.
Saif Sahly.

People would compare their guns all the time and the biggest one would be the "coolest." I started working out in 11th grade after I had done a reasonable amount of research and at first didn't see any difference. I was told I should wait and I wouldn't regret it a bit! So I continued working out seriously and started to notice a difference by 12th Grade.

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Why I Got Started
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Well... as I said, high school is the time people would start to care about their physical. So I had a friend who showed me his guns at the start of high school and I was just amazed! I wanted to be buff! So I would do my research and study different parts of the body and how to work them and by 11th grade, I started working out.

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I didn't see a difference when I first started off because apparently I wasn't eating enough. I ate a slice of cake in the morning and fries at school then some meat and rice when I got back home and a snack at night (chips, biscuits, etc.) I got advice from bodybuilders that already bulked up, they told me some supplements I should take and I started to see changes in a few months.

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How I Did It
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I used sample workouts off www.bodybuilding.com. I would stick to full body workouts for the first couple of months so I would burn more fat. Then I decided to split my workouts so I did my chest and biceps on one day, back, triceps and shoulders on another, and lower body on a third day.

Click Image To Enlarge.
I Used Sample Workouts Off Bodybuilding.com

I continued that way for about 3 months. After that I decided to get a little more in detail so I would have my chest, biceps and abs on Day 1, then my back and triceps on Day 2, and my shoulders, traps and abs on Day 3 and finally my lower body on Day 4.

During holidays I would add in a fifth day and superset all muscle groups (both minor and major). It took me a little over a year to get me to where I am today.

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Supplements
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I took proteins that had mass gainers (Mutant Mass), creatine (Cell Tech & Purple K), Omega 3 and Nitric Oxide (NO-Xplode) for the days that I needed a good pump.

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My Diet
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Breakfast

Snack

Lunch

Snack

Dinner

Snack

Rice cakes

peanut butter

Before Workout

protein

After Workout

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Training:
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Day 1: Chest, Biceps, Forearms, & Abs
Exercise	1^st Set	2^nd Set	3^rd Set	4^th Set
Bench Press	15	12	10	6
Incline Bench Press	15	12	10	6
Dumbbell Flyes	15	12	12	10
Barbell Curl	15	12	12	10
Alternate Incline Dumbbell Curl	15	12	12	10
Hammer Curl	15	12	12	10
Wrist Curl	15	12	12	10
Roman Chair	25	25	25	25

print Click Here For A Printable Log Of Day 1: Chest, Biceps, Forearms, & Abs.

Day 2: Lower Body

Exercise 1^st Set 2^nd Set 3^rd Set 4^th Set

Squats 15 12 10 6

Leg Extension 15 12 12 10

Leg Curl 15 12 12 10

Stiff-Legged Barbell Deadlift 15 12 10 6

Seated Calf Raise 25 25 25 25

print Click Here For A Printable Log Of Day 2: Lower Body.

Day 3: Back, Triceps & Abs

Exercise 1^st Set 2^nd Set 3^rd Set 4^th Set

Bent Over Rows 15 12 10 6

Seated Cable Rows 15 12 12 10

Straight Arm Lat Pulldown 15 12 12 10

Underhand Cable Pulldowns 15 12 12 10

Bench Dips 15 12 12 10

Overhead Dumbbell Extensions 15 12 12 10

Rope Crunches 25 25 25 25

print Click Here For A Printable Log Of Day 3: Back, Triceps & Abs.

Day 4: Shoulders & Traps

Exercise 1^st Set 2^nd Set 3^rd Set 4^th Set

Seated military Press 15 12 10 6

Front Raises 15 12 12 10

Seated Lateral Raises 15 12 12 10

Bent Over Lateral Raise 15 12 12 10

Upright Rows 15 12 12 10

Behind The Back Barbell Shrugs 15 12 12 10

Click Here For A Printable Log Of Day 4: Shoulders & Traps.

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Suggestions For You
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Do more research; 1 in every 20 people at the gym actually know what they're doing! Whether it's getting jacked/torching fat, it will all come by time as long as you are consistent. Never quit! Nothing is impossible!