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Teenage Bodybuilder
Brad Parkin Teenage Bodybuilder
Teenage Bodybuilding Workout and Diet
My name is Brad Parkin, I am 15 years old. I went into my first body building show at the age of 14 on May 14, 2011 in Victory in the Valley in Hickory, NC.I go to Mount Pleasant High School in 9th grade and I live with in Concord, NC with my parents, I'm the only child. I enjoy riding 4 wheelers, hunting, fishing, swimming, the beach, hanging out with my friends. I use to play football and wrestled and gave it up because my heart belongs in body building and I'm working on getting ready for my next show next year in the Spring. I work out in the gym 5 days a week.
What got me started in body building was my trainer Jason Greggory who is also a body builder and a trainer at the gym that I work out at (ZX Fitness, Concord, NC location). I meet Jason a few years ago and have been training with him but on strength and then Jason was in a body building show and it was the first show I have ever been to, and when the show was over I knew then this is what I want to do - I wanted to be a body builder. I asked Jason what do I need to do so I can be in this show next year and can you train me to be ready for next year show. When the time got closer to the show and I go the date of the show, Jason sat down with me and explain to that training for a body building show is a lot of hard work that for the next 12 weeks my life would change and told me to take a day or two to think it over but I did not need to think it over, I knew this is what I wanted to do so on February 14, 2011 Jason weighted me, took my measurments and went over a diet plan and training plan. I weighed in at 190 pounds and on the day of my show I weighed in at 152. I lost 39 pounds in 12 weeks.
Teenage Bodybuilding Workout
Brad and his trainer Jason GreggoryCardio: 12 weeks before show
I started off for 9 weeks doing cardio 5 days a week after work out for 20 min then for 2 weeks I did cardio 30-40 min after work out and the last week I did cardio first thing in the arm for 45 min and then another 45min right before bed. I alternate my cardio; I use the stair stepper, tread mill and the elliptical which is my favorite. I feel cardio is just as important as lifting weights.
Training Schedule:
I alternate each time I work out what part of my body I train
After my work out I always work on my ABS
Machine crunches 2 sets of 50
Reverse crunches 2 sets of 30
Legs:
Knee extension: warm up 20 reps/3 sets
Squats: 4 sets 15reps/12/10/8
Leg press: 4 sets 15 reps/12/10/8
Lounges: 4 sets of 20 reps
Ham strings: 4 sets 15 reps/12/10/8
1 leg knee extensions: 2 sets 20 reps
Seated calf: 4 sets 15 reps/12/10/8
Standing calf: 4 sets 15 reps/12/10/8Chest:
Flat bench: 4 sets 15 reps/12/10/8
Incline dumb bell presses: 4 sets 15 reps/12/10/8
Peck deck flies: 4 sets 15 reps/12/10/8
Straight bar curls: 4 sets 15 reps/12/10/8
Easy bar curls: 4 sets 15 reps/12/10/8
Incline dumb bell curls: 4 sets 15 reps/12/10/8
Dumb bell Hammer curls: 4 sets 15 resp/12/10/8Back:
Ladder pulls downs/ups: 4 sets 15reps/12/10/8
ISO-Lateral d.y row: 4 sets 15reps/12/10/8
ISO Lateral front lat pull downs: 4 sets 15 reps/12/10/8
Dead Lifts: 4 sets 15reps/12/10/8
Hyper extententions: 4 sets 15 reps/12/10/8
Reverse ladder pull down close grip: 4 sets 15reps/12/10/8
Cybex seated row: 4 sets 15reps/12/10/8Shoulders:
Lateral raises: 4 sets 15resp/12/10/8
Front raises 4 sets 15reps/12/10/8
Rear delts: 4 sets 15reps/12/10/8
Shrugs: 4 sets 15reps/12/10/8
Military press: 4 sets 15reps/12/10/8
Teenage Bodybuilding Diet
Brad fuels his muscles with proteinMy Diet: (12 weeks before a show)
First 9 weeks out to show
Monday – Thursday
Meal #1
1 cup of oats
4 large eggs
20 0z waterMeal #2
2 scoops of protein (mixed with water)
20oz of waterMeal #3
1 skinless boneless chicken breast (4oz)
1 medium baked potato (1 spray of spray butter)
20 oz waterMeal #4
2 power crunch bars
20oz waterMeal #5
2 scoops of protein
20oz waterMeal #6
8oz steak
1 cup mix steamed veggies
20oz waterFriday – Sunday
Meal #1
2 cups of oats
6 large egg whites
20oz waterMeal #2 2 scoops of protein with 2 tablespoon of all natural peanut butter
Meal #3
6oz lean ground turkey Pattie
1 ½ cups of brown rice plain
20oz of waterMeal #4
1 4oz can of tuna in water (drained)
2 teaspoon of light mayo
1 large sweet potato
20oz waterMeal #5
2 scoops of protein (with water) and 2 tablespoons of all natural peanut butter
20oz waterMeal #6
1 skinless chicken breast baked (4oz)
1 cup of steamed mix veggies
20oz water3 weeks before show
All 6 meals
2 small pieces of tilapia fish baked with 1 sprinkle of MS dash
1 ½ cup of steamed broccoli
20oz water with each meal for 1 week then changed to distilled water 1 – 1 ½ gallons a day.My future goals in life is to train hard, to get my strength stronger, my body bigger, do well in school, go to college and one day to be a pro body builder and to be a personal trainer. I will not stop till I make it to the top...
On may 14, 2011, my first body building show. It was the best feeling I have ever had and one I will never forget. The first step on stage is when I knew yes I did it, I survived 12 weeks of leaning and hard training, I lost 39 pounds, I went without much sleep, I lived in the gym and put everything on hold, the only thing I focused on was me and the show. The night of the show I had maybe 3 ½ hours of sleep if that. It seemed like it took forever to get to the show, I was hungry, and thirsty. Everyone at the show was great, very helpful and friendly, everyone one made me feel that I belonged and I thought to myself, hey I do belong, and I’m the only one who controlled what I did to get me to the show. I thought to myself I’m one of them now, I’m in my first body building show I did it, I made it. To me everyone who steps foot on the stage is a winner, it takes a lot of hard work and dedication to get ready for a show and if you can service the 12 weeks of leaning and hard training then you are a winner no matter how you place because you made it on the stage and knowing you did the best that you could then that is all that matters but always give 101%.
I would like to thank several people in my life that has helped me to follow my dream of becoming a body builder and getting ready to go into my first show.
I would to thank my trainer Jason Greggory who is my trainer and my idol. From day one Jason has believed in me and showed me, he never gave up on me. Jason makes me train hard and most important Jason made me believe in myself and that I can do anything I set my mind to. He has always been there for me and has taught me so much. I would not be where I’m today if it was not for Jason.
I would also like to thank Kevin Tucker from Charlotte Sports and Nutrition in Concord, NC who helped train me and has taught me a lot about supplements. Kevin has lots of knowledge on supplements and when it comes to supplements I trust Kevin 100%, he has been there day and night for me every time I sent him a text asking him 100 questions about a supplement he is always right there answering my questions.
I would also like to thank the owner of Charlotte Sports and Nutrition in Concord, NC. The owner is Keith Davis. Keith let me set up a charge account and always made sure whatever I need he would get it for me right away. Keith also would never sell me anything that I did not need or would not work for me. I would also like to thank the staff at ZX Fitness in Concord, NC. where I work out. A personal thanks to Nick, Shawn and Jason for always being so supported of me and for letting me use one of the rooms to work on my poising skills.
And most of I would like to thank two very special in my life and who has always been there for me and without them I would not be where I’m today and would not be able to follow my dream of becoming a pro body builder one day, They had to put up with me for 12 weeks of dieting, no sleep and my body going through so many changes. There are no words to explain how grateful I’m. Thank you Dad and Mom for everything, I love you.
Teenage Bodybuilder Workout and Diet
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