Teen Amateur Of The Week: Lifting On His Terms
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How Did Your Fitness Journey Begin?
My fitness journey started during my eighth-grade summer when I went to a sleep away camp and was challenged to do 3,000 push-ups in two weeks. At a boy's only camp, there wasn't much else to do. I completed the 3,000 push-ups and felt great. I had energy during the day, felt alive, and noticed my body was more cut and defined.
When I got home from camp, I joined a gym and started training at 5-foot-6, 140 pounds. The first year was rough; I knew nothing about exercise and nutrition and gained little muscle and strength as a result.
I became more organized as I got older and started taking whey protein post-workout and casein before bed. I built workouts and performed 3 sets of 8-10 reps per exercise to start.
My main motivation was to get stronger, look good, feel good, and grow. I liked to see my body progress and loved a challenge.
My junior year was a mess. I ate junk food and didn't go to the gym consistently. As a result, my body suffered, my body fat went up, and my muscle mass dropped. At 175 pounds and 16 percent body fat, I lost all motivation to work out.
In March 2012, I saw a picture of Greg Plitt and I thought to myself, "Wow, if he could achieve a body like that, so could I." I was filled with a strong desire to change my body, which is exactly what I did.
I'm competing in the Team Universe this summer, and plan to compete at the highest level of bodybuilding in the future. I plan to use the tools that got me where I am today, take consistent action, believe in myself, and have a positive mental attitude.
What Workout Regimen Delivered the Best Results?
I created this program by using my knowledge of fitness training and personal experience. It's important to have strict form because you want to prevent injury and develop proportional muscles. I rest one minute between sets and two minutes between exercises.
Day 1: Chest
Pec Deck
2 sets of 30 reps; 4 sets of 10-15 reps
Incline Machine Press
4 sets of 10-15 reps
Incline Cable Flyes
4 sets of 10-15 reps
Bench Press
4 sets of 10-15 reps
Dumbbell Pull-Overs
4 sets of 10-15 reps
Decline Dumbbell Bench Press
4 sets of 10-15 reps
Printable Page 
PDF Document
Day 2: Back
Lat Pull-Downs
2 sets of 25-30 reps; 4 sets of 10-15 reps
Single-Arm Lat Pull-Down
2 sets of 6-8 reps
V-Bar Pull-Downs
4 sets of 10-15 reps
Cable Rows
4 sets of 10-15 reps
Reverse Flyes
4 sets of 10-15 reps
Back Extensions
3 sets of 30 reps
Printable Page PDF Document
Day 3: Arms
Standing Cable Curls
3 sets of 25-30 reps
Standing Triceps Push-Downs
3 sets of 25-30 reps
Rope Triceps Push-Downs
4 sets of 10-15 reps
Overhead Rope Triceps Extensions
4 sets of 10-15 reps
Close-Grip Bench Press
4 sets of 10-15 reps
Preacher Curls
4 sets of 10-15 reps
Hammer Curls
4 sets of 10-15 reps
Barbell Curls
4 sets of 10-15 reps
Printable Page PDF Document
Day 4: Shoulders
-
Reverse Flyes
3 sets of 25-30 reps; 4 sets of 10-15 reps 
Shoulder Press Machine
4 sets of 10-15 reps
Seated Dumbbell Shoulder Press
4 sets of 10-15 reps
Kettlebell Lateral Raise
4 sets of 10-15 reps
Printable Page PDF Document
Day 5: Legs
Leg Extensions
3 sets of 25-30 reps
Hamstring Curls
3 sets of 25-30 reps-
Leg Extensions
3 sets of 10-15 reps -
Hamstring Curls
3 sets of 10-15 reps 
Leg Press
4 sets of 10-15 reps
Donkey Calf Raise
4 sets of 10-15 reps
Printable Page PDF Document
Day 6 & 7: Off
Sean Kaufman's Complete Body Transformation
Watch The Video - 02:21
What Nutrition Plan Fueled Your Body?
The most important step to a successful nutritional program is to calculate exactly how many calories you need per day. Then decide if you want to add mass, lose weight, or maintain.
Meal 1
Casein Protein
1 1/2 scoops with 1 tablespoon peanut butter
Egg Whites
5 whites
Oatmeal
1 1/2 cups
Vegetables
1/2 cup
Meal 2
Angus Beef
8 ounces
Brown Rice
1 cup
Avocado
3 ouncesVegetables
1/2 cup
Meal 3
Chicken Breast
8 ounces
Whole Wheat Bread
2 slices
Flaxseed Oil
1 tablespoonVegetables
1/2 cup
Meal 4: Pre-Workout
Whey Protein
50 grams
NOW Carbo Gain
50 grams
Meal 5: Post-Workout
Whey Protein
50 gramsNOW Carbo Gain
50 grams
Meal 6
Chicken
8 ounces
Whole Wheat Wrap
1 wrap
Caesar Dressing
2 tablespoons
Meal 7
Casein Protein
50 grams with 1 1/2 tablespoons peanut butter
Amateurs Of The Week
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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Supplements Gave You an Edge?
With Meal 1
With Meal 4: Pre-Workout
With Meal 5: Post-Workout
With Meal 7
How Did Your Passion for Fitness Emerge?
When I started gaining muscle, I liked the way I felt and looked. Whenever I hit a plateau, I lost that happiness because of my inner desire for growth. I demand to see progress in everything I do.
I'm fascinated by the strength of the human body, how powerful it can be, and how beautiful it can look. Working out is an art form. Everyone has an art waiting to be revealed.
What/Who Motivated You to Be a Fitness Guru?
When I first started my fitness journey, I knew nothing about nutrition, exercise, and supplementation. I spent time talking to guys in the gym who had awesome bodies and realized I could speed my growth with a solid nutrition and training program. When I took action, I saw incredible results!
Where Did You Go for Inspiration?
I thought I didn't have the genetics, and that I just simply couldn't do it. When I realized my lack of belief robbed me of motivation, I wrote out "it's possible" on a piece of paper and said it to myself throughout the day. Eventually, it became engrained in my head and I believed it was possible to achieve the body of my dreams. I had the inspiration I needed inside myself to push through grueling workouts.
What Are Your Future Fitness Plans?
I'm competing in the Team Universe Bodybuilding Competition in July at age 18. If I win, I will earn my pro card. I plan to be at the highest level of competitive bodybuilding by using strong willpower and belief in myself.
What Is the Most Important Fitness Tip?
Lots of people in bodybuilding believe they're an expert and give advice on nutrition, supplementation, and exercise. Although some may be, it's important to listen to them and do research to see if you agree with them. What works for them may not work for you.
Who Is Your Favorite Competitor?
My favorite competitor is Kai Greene. He worked so hard for so long to win the Olympia, and although he hasn't won, he's living life on his terms. I can relate because I dropped out of college as a freshman, started two businesses, and began my bodybuilding career. You either live your dreams or your fears.
How Did Bodybuilding.com Help You Reach Your Goals?
I use Bodybuilding.com in many ways to achieve my fitness goals; ordering supplements straight to my door at discounted prices helps. The hundreds of articles and forums to browse are major help too. The site overall is superb. I will always order my supplements from Bodybuilding.com.
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