Michael, despite his diabetes has had good 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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Much Younger Michael Michael Now!

Michael Writes here for you. See Original page here. E.mail link	Name: Michael Maldonado Email: cmnloyalt@yahoo.com Before: Age: 16 Height: 5'6" Weight: 80 lbs Body Fat: 10% After: Age: 17 Height: 5'6" Weight: 140 lbs Body Fat: 8%
How and why I started
At the age of 6, I was diagnosed with Type 1 Diabetes, insulin dependent. I never took good care of myself and always ate a lot of junk foods and candy. Then one day about a year ago, my blood sugar went way too high and I fell into a coma. I was in a coma for 3 months and lost a lot of weight. I eventually woke up and the doctor told me that if I didn't start taking care of myself, I could possibly have to get put on dialysis or worse, die. That's when I decided to make a change and start taking better care of myself.
Jeremy at 14.	Nice chest and Lats, with considerable arm vascularity too!

Sergey Litvinov (at 19)

Excellent Double Biceps pose! Superb lats and serratus display!

How I Did It   183

When I began working out, I weighed around 80 pounds. I cleaned up my eating habits and started working out hard from 6pm to 10pm Monday through Thursday. Everyone at the gym was amazed at how quick I grew from a scrawny 80 pounds to 120 pounds in about 3 months time. That's when I hit a plateau and I held that weight steady for about a month with no progress. Then a friend of mine introduced me to one of his friends who started to work out with us. I was very lucky to have met him because he helped me out tremendously. He taught me so many things about bodybuilding, nutrition, and supplements and helped me continue to grow. With his help, in a few months time my weight went up to a solid 140 lbs, with a max bench of 275 lbs, a max squat of 315 lbs, a max deadlift of 355 lbs, with much more quality muscle mass. A lot of people ask me if I'm using steroids, and I simply tell them "no, I never have and I never will." Something a lot of people don't realize is how far a lot of hard work and dedication can take you. I work out from 6pm to 10pm everyday Monday through Friday and train hard. It may not be the best way for most people, but it works for me. This would lead to overtraining for most people, but then it comes down to how everybody is different.

Supplements	Supplements   * Weight Gainer   * BCAA's	BCAA = Branched Chain Amino Acids. See here for an example and explanation.

Diet

Meal 1:   o 3 whole eggs   o 1 cup liquid egg whites   o 1 1/2 Cup Oatmeal   o 10 g BCAA's	Meal 2:   o Weight Gainer shake
Meal 3:   o 6 oz. chicken breast   o 1 1/2 cup rice   o 1 cup broccoli   o 5g BCAA's	Meal 4:   o Weight Gainer shake with 10g added BCAA's   o 12 oz fat free milk
Meal 5:   o 95% lean ground beef   o 7 oz. potato

The routine. Note, for all the exercises here there are illustrations on this, the original webpage
Monday: Chest, Biceps, Forearms & Abs     o Incline Bench Dumbbell Press 5 sets 6, 6, 8, 10, 12   o Flat Bench Dumbbell Press 5 sets 8, 8, 10, 10, 12   o Decline Dumbbell Bench Press 4 sets 8, 8, 10, 12   o Cable Crossovers (Low Pulley) 3 sets 12, 12, 12   o Cable Crossovers (High Pulley) 3 sets 12, 12, 12   o Dumbbell Curls 4 sets 8, 8, 10, 12   o Incline Dumbbell Curls - 4 sets 8, 10, 12, 12   o Reverse Grip Curls - 4 sets 10, 10, 12, 12   o Preacher Curls - 3 sets 10, 12, 15   o Underhand Wrist Curls 4 sets 20, 20, 20, 20   o Overhand Wrist Curls 4 sets 20, 20, 20, 20   o Wrist Roller 4 sets of as many windings in 1 minute   o Weighted Ab Crunch Machine 4 sets 20, 20, 20, 20   o Leg Raises 4 sets 20, 20, 20, 20   o Medicine Ball Work	Tuesday: Legs, Triceps, Forearms & Abs     o Squats 4 sets 12, 12, 15, 20   o Leg Extensions 4 sets 15, 15, 15, 15   o Leg Press 4 sets 15, 15, 20, 20   o Lying Leg Curls 4 sets 15, 15, 15, 15   o Lunges 4 sets of 20 steps   o Standing Weighted Calf Raises 5 sets 20, 20, 20, 20, 20   o Seated Calf Raises 5 sets 20, 20, 20, 20, 20   o Leg Press Calf Raises 5 sets 10, 10, 15, 15, 20   o Triceps Pressdown 3 sets 15, 15, 15   o Skullcrushers - 4 sets 6, 8, 10, 12   o Overhead Dumbbell Extension 4 sets 8, 8, 10, 12   o Weighted Triceps Dips 4 sets 6, 8, 10, 12   o Underhand Wrist Curls 4 sets 20, 20, 20, 20   o Overhand Wrist Curls 4 sets 20, 20, 20, 20   o Wrist Roller 4 sets of as many windings in 1 minute   o Weighted Cable Crunches 4 sets 20, 20, 20, 20   o Hanging Leg Raises 4 sets 20, 20, 20, 20   o Waist Twists 4 sets 50, 50, 50, 50
Wednesday: Back, Traps, Shoulders, Abs & Forearms     o Wide Grip Lat Pulldowns 4 sets 6, 8, 10, 12   o T-Bar Rows 4 sets 10, 10, 10, 10   o Bent Over Barbell Rows 4 sets 10, 10, 10, 10   o Reverse Grip Lat Pulldowns 4 sets 8, 8, 10, 10   o Straight Arm Lat Pulldowns 4 sets 10, 10, 12, 12   o Behind Back Barbell Shrugs 4 sets 12, 15, 20, 20   o Dumbbell Shrugs 4 sets 12, 15, 20, 20   o Cable Shrugs 4 sets 15, 15, 20, 20   o Dumbbell Lateral Raises 4 sets 10, 10, 10, 10   o Dumbbell Front Raises 4 sets 10, 10, 10, 10   o Reverse Flyes 4 sets 10, 10, 10, 10   o Bent Over Raises 3 sets 8, 10, 12   o Underhand Wrist Curls 4 sets 20, 20, 20, 20   o Overhand Wrist Curls 4 sets 20, 20, 20, 20   o Wrist Roller 4 sets of as many windings in 1 minute   o Weighted Ab Crunch Machine 4 sets 20, 20, 20, 20   o Leg Raises 4 sets 20, 20, 20, 20   o Medicine Ball Work	Thursday: Light Chest Day, Light Bicep Day, Forearms & Abs     o Incline Dumbbell Presses 3 sets 10, 12, 15   o Flat Bench Dumbbell Presses 3 sets 10, 12, 15   o Decline Dumbbell Presses 3 sets 10, 12, 15   o Pec Dec Flyes 3 sets 10, 12, 15   o Dumbbell Curls 3 sets 10, 12, 15   o Machine Preacher Curls 3 sets 10, 12, 15   o Reverse Grip Cable Curls 3 sets 10, 12, 15   o Hammer Curls 3 sets 10, 12, 15   o Underhand Wrist Curls 4 sets 20, 20, 20, 20   o Overhand Wrist Curls 4 sets 20, 20, 20, 20   o Wrist Roller 4 sets of as many windings in 1 minute   o Weighted Cable Crunches 4 sets 20, 20, 20, 20   o Hanging Leg Raises 4 sets 20, 20, 20, 20   o Waist Twists 4 sets 50, 50, 50, 50
Friday: Light Leg Day, Light Triceps Day, Forearms & Abs     o Squats 3 sets 20, 20, 20   o Leg Extensions 3 sets 20, 20, 20   o Leg Press 3 sets 20, 20, 20   o Lying Leg Curls 3 sets 20, 20, 20   o Triceps Pressdown 3 sets 20, 20, 20   o Reverse Grip Pulldowns - 3 sets 12, 12, 15   o Overhead Dumbbell Extension 3 sets 10, 12, 15   o Bodyweight Triceps Dips 4 sets 10, 12, 15   o Underhand Wrist Curls 4 sets 20, 20, 20, 20   o Overhand Wrist Curls 4 sets 20, 20, 20, 20   o Wrist Roller 4 sets of as many windings in 1 minute   o Weighted Ab Crunch Machine 4 sets 20, 20, 20, 20   o Leg Raises 4 sets 20, 20, 20, 20   o Medicine Ball Work	Saturday: Off     Sunday: Off

Suggestions To Others If you train like everybody else, you'll look like everybody else. I got this far with hard work, consistency, and dedication. Always change things up every few months to keep your body guessing and adjusting. The most important thing if you want to gain size is to EAT, and eat BIG.

When you have your diet on point, then you can add in supplements. Supplements should never take the place of your whole foods because they are just that; supplements. They supplement your diet. Also, what works for one person may not always work for you. Find what works for you, and do it.

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)?