Austin has had great results with the routine and diet below. Are there any other guys in the Rochdale / Middleton area who would like to join here and post pics routines and other info? The site is free and it is possible to be a participant here and at the Yahoo! groups too. See link above left.

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Austin Kjergaard http://www.teenbodybuilding.com/austin_kjergaard.htm

Austin Writes here for you. 17 E.mail link Please mention this page.

VITAL STATS   * Name: Austin Kjergaard   * E-mail: GymRat33@sio.midco.net   * Age: 19   * Where: Sioux Falls, SD   * Height: 5'8"   * Weight: 187   * Years Bodybuilding: 2   * Favorite Bodypart: Back   * Favorite Exercise: Rows   * Favorite Supplements: AdvoCare Muscle Fuel, 100% Casein

How and why I started

My dad got me started when he introduced me to bodybuilding magazines and showed me who Arnold was. Since then I started to lift weights hard until one weekend at the local YMCA my uncle in law who I knew was a natural bodybuilder was in town. We trained for the weekend and I thought being a bodybuilder had to be so amazing. After that I joined a gym which I now am a personal trainer at called Tryon Gym. I started training for small shows then went to bigger ones and placed second in my first NPC as a teen. Just recently I won my teen division and got second out of six in the lightweight men's in the NPC North Star.

Two earlier pics left and two from Nov 2009 right.

Jeremy at 14.

What Workout Plan Worked Best For You? I do a type of hit training that I set in my workout. I do two warm up sets, one working set that consists of 8-10 reps (failure), then fifteen seconds rest, then I try and do more until I have forced reps. After that a couple negatives then after that I have a static hold. After each working set I do a very difficult stretch for 60-90 seconds. * Monday - Chest And Biceps   * Tuesday - Legs   * Wednesday - Cardio And Abs   * Thursday - Delts And Triceps   * Friday - Back And Rear Delts   * Saturday - Cardio And Abs   * Sunday - Off

Sergey Litvinov (at 19)	What Nutrition Plan Has Worked Best For You? I do a solid carb rotation on training days they are all high carbs than on off days they are low carbs. Meal 1   * Cup Of Oats   * Peanut Butter   * Protein Shake   * Three Fish Oils Meal 2   * 8 Oz Chicken Breast   * Cup Of Rice Or Five Pieces Of Ezekiel Bread Meal 3   * 8 Oz Of Fish   * Three Fish Oils   * Cup Of Oats Meal 4   Pre Workout   Meal 5   * Post Workout 8 Oz Chicken Breast   * Cup Of Rice   * Half Cup Of Oats Meal 6   * Night Time Shake 40 Grams Of Casein Protein   * 40 Grams Of Whey   * 1 Tbsp Of Olive Oil
What Supplements Have Given You The Greatest Gains?	* Hydroxycut Hardcore   * Advocare Muscle Fuel   * Advocare Muscle Strength   * Advocare Post-Workout   * EAS 100% Whey

What One Tip Would You Give Other Bodybuilders?

Never give up, listen to every negative thing people say about you that is your fuel in the gym so take it all in and use it. Nothing happens over night so stick with it and always push hard.

Why Do You Love Bodybuilding?	What Are Your Future Bodybuilding Plans?
Lifting heavy weight, looking good, and because it is discipline it is hard work and not many people are willing to do it.	My future bodybuilding plans are to turn professional and be the first professional natural bodybuilder from my city and do it all before I turn 23.
Who Are Your Favorite Bodybuilders?	BodySpace
Randy Hartz, AJ Sims, Jay Cutler, and David Henry.	http://bodyspace.bodybuilding.com/AKjergaard/

Bigger or simply better toned?

The use of weights can have these two effects.

Are you also a teen? Why not join the site and groups (see homepage)?