Ty 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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Ty Writes here for you. 82 E.mail link	Name: Ty Paules Age: 16 Height: 5'9" BodySpace: typaules12345
How and why I started
Ty Paules wanted something to make him stand out. So, on the last day of school, he bought himself a home gym and decided to get serious with his diet and bodybuilding. Learn how he did it here...
Jeremy at 14. Below Ty June 2007. (16)	Before: June 8, 2007 Weight: 145 lbs Arms: 13.5 Inches Max Bench: 155 lbs After: November 8, 2007 Weight: 184 lbs Arms: 16 Inches Max Bench: 240 lbs Why I Got Started I wanted something that made me unique. I've always "experimented" with weights but never took it serious until the last day of school. I decided all summer I'd take lifting and my bodybuilding diet serious. Well lets just say it lasted a lot longer then the summer! I was quickly hooked and couldn't stop. I wanted to change how I looked because I knew it would make me feel better.

Sergey Litvinov (at 19) Right Ty in Nov 2007	How I Did It I bought a home gym and the rest is history. I lifted in my basement everyday. Sure, there were days I didn't want to go down to the freezing cold basement but I did anyway. I worked really hard. I realized that diet is half the battle and I completely cut out the junk food from day one on my diet.
Supplements	Supplements I used Nitro-Tech Hardcore and naNO Vapor. I'm a big Muscletech fan and I wouldn't use anything else.	RELATED PRODUCT  MuscleTech Presents: Nitro-Tech Hardcore Nitro-Tech Hardcore is scientifically engineered protein designed with a state of the art Nitrogen Delivery System. It accelerates amino acid transport through the blood and across cell membranes into muscles.

Diet

Sample Week Of My Diet My diet is the same everyday give or take a few protein sources.

6:00 am 3 cups of oatmeal 3 eggs Orange juice	9:00 am Protein Bar
12:00 pm 2 cartons of fat free milk Salad Some source of protein	3:00 pm  2 cups of oatmeal One serving of NO Vapor
5:00 pm Two scoops of Nitro-Tech 1 cup of oatmeal	7:00 pm 3 cans of tuna
7:00 pm 3 cans of tuna	9:00 pm One serving of Nitro-tech 2 eggs

Sample Week Of Training I usually do 4 exercises per part, 5 sets per exercise and 6 reps per set. I go heavy, thats the only way I see mass gains.
Day 1: Sets Reps Barbell Bench Press 3 8-10 Incline Barbell Bench Press 3 8-10 Flat Bench Dumbbell Flyes 3 8-10 Close-Grip Bench Presses 3 8-10 Rope Cable Pushdowns 3 8-10 Straight Bar Cable Pushdowns 3 8-10	Day 2 Sets Reps Pulldowns/Wide-Grip Pull-Ups 3 8-10 Low Cable Rows 3 8-10 Dumbbell Rows/Bent-Over Barbell Rows 3 8-10 Standing Barbell Curls 3 8-10 Alternating Dumbbell Curls 3 8-10
Day 3 Sets Reps Leg Extensions 3 8-10 Squats 4 8-10 Stiff-Legged Deadlift/Lying Leg Curls 3 8-10	Day 4 Sets Reps Seated Barbell Military Press 3 8-10 Seated Dumbbell Lateral Raises 3 8-10 Seated Bent-Over Rear Lateral Raises 3 8-10 Barbell Shrugs 3 8-10 Seated Calf Raises 3 8-10 Standing Calf Raises 3 8-10 Ab crunches 3 12-15 Hanging Leg Raises 3 12-15

Suggestions To Others You have to start somewhere, everyone does. You will not see results right away. You have to keep working and never give up. I'm a big believer in "if you can believe it, you can 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)?