18M Natural Transformation **Before:** age 18, 5&#039; 11&#039;&#039;, 135 pounds **After:** age 18, 5&#039; 11&#039;&#039;, 145 pounds **Timeframe:** 6 months **Progress Pic (front):** **<a rel="noreferrer nofollow noopener" href="https://imgur.com/UVh4mwc" target="_blank">https://imgur.com/UVh4mwc</a>** <a rel="noreferrer nofollow noopener" href="https://imgur.com/UVh4mwc" target="_blank">https://imgur.com/UVh4mwc</a> **Progress Pic (arms):** **<a rel="noreferrer nofollow noopener" href="https://imgur.com/2Mq8Qqb" target="_blank">https://imgur.com/2Mq8Qqb</a>** <a rel="noreferrer nofollow noopener" href="https://imgur.com/2Mq8Qqb" target="_blank">https://imgur.com/2Mq8Qqb</a> **Diet:** *Breakfast:* * Oatmeal with ground up walnuts and * 1 glass of apple juice *Lunch:* * pasta, either with chicken or grated cheese * salad * 2 glasses of soy milk *Dinner:* * Various options: chicken/fish/lentils/beans/stir-fry with paneer * Always with Rice and sometimes an extra naan *Snacks:* * Yogurt with fruit I try to aim for 2500 - 3000 cal everyday (or at least enough that fills me up and ensures I am not overeating) with 100g of protein. I am not taking creatine or steroids. **Training:** Since I go to the gym 4 days per week, I follow an upper-lower split. For all my exercises, I perform 3-5 sets and aim for the 5-12 rep range *Upper:* * Barbell bench (started with a max of 85 pounds, it is now 170 pounds) * Incline DB bench (started with 10 pounds 3 x 10, it is now 40 pounds 3 x 10) * DB shoulder press (started with 15 pounds 3 x 10, it is now 40 pounds 3 x 10) * Lateral raises (just incorporated these into my routine and don&#039;t have a before/after) * Tricep cable pushdowns (started with 15 pounds 3 x 10, it is now 35 pounds 3 x 10) * Overhead tricep cable extensions (started with 10 pounds 3 x 10, it is now 30 pounds 3 x 10) * Pull ups (couldn&#039;t do 1 when first starting, now can do 10 unassisted) * Hammer curls (started with 15 pounds 3 x 5, it is now 30 pounds 3 x 10) * Barbell bicep curls (just incorporated these into my routine and don&#039;t have a before/after) With my upper body, I ensure I&#039;m hitting every muscle group, however given the large number of exercises I sometimes need to cut out 1-2 exercises when I am short on time (e.g. alternating between DB shoulder press and incline, cable pushdowns and cable extensions) *Lower:* * Barbell Squats (started with DB squats 20 pounds 3 x 10. My max barbell squat is now 195 pounds) * Leg extensions (started with 50 pounds 3 x10. It is now 130 pounds 3 x 10) * Leg press *(*started with no plates 3 x 10. It is now 370 pounds 3 x 8) * Seated leg curl (started with 30 pounds 3 x 10. It is now 120 pounds 3 x 10) * Standing leg curl (started with 10 pounds 3 x 10. It is now 50 pounds 3 x 8) * Calf raises (Can&#039;t remember my before/after) These exercises sufficiently target my quads and hamstrings. **Next steps** * My goal is to bench and squat 225 by the spring. * My lower body is weaker than my upper body, so I will continue to work hard with my legs.