Vital Stats
Name: Ryan Jones
Email: ryanjones_19@hotmail.com
Bodyspace: ryanjones19
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Before: |
After: |
Why I Got Started
Playing lots of sports I decided to hit up the gym to gain a little size for hockey, rugby etc. Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked.
Started off working out with a few of my buddies, some went once and never came again but my cousin Robbie Jones really pushed me hard and I pushed him. Neither of us wanted to be the weaker one.
Having a buddy at the gym really helped me push myself beyond my comfort zone.
![Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked](https://www.bodybuilding.com/fun/images/2011/teen-transformation-ryan-jones_csm.jpg)
![Tired of being a skinny guy I decided I was going to put on some size, and after a while I got hooked](https://www.bodybuilding.com/fun/images/2011/teen-transformation-ryan-jones_dsm.jpg)
![+](https://www.bodybuilding.com/teen/enlarge.gif)
Tired of being a skinny guy I decided I was going to put
on some size, and after a while I got hooked.
How I Did It
I realized that the easiest way to put on some pounds was to eat more. I followed a healthy diet, but ate as much as I could. Instead of eating a sandwich and a bowl of cereal a day I ate 6 small powerful meals.
While eating, I stayed true to myself and got to the gym usually about 5 times per week, and when I wasn't at the gym I was playing hockey, soccer or rugby, so I was always physically active.
Doing all this I needed rest, so I assured myself at least 9 hours of sleep each night. Like everyone who goes to the gym I hit plateaus, but I would just change up my workout and continue to push myself as much as I could, because I wanted to be stronger than my cousin Robbie as we constantly pushed one another.
Having someone to push you is the best thing that can happen.
Supplements
Morning:
- ON 100% Whey: ½ scoop
- ON 100% Casein: ½ scoop
- AllMax Nutrition Vitastack: 1 pack
Pre Workout:
- ON Amino Energy: 2 scoops
Post Workout:
- ON 100% Whey: 1 scoop
Before Bed:
- ON 100% Casein: 1 scoop
Diet
Meal 1:
Fruit Smoothie:
- 1 cup mixed frozen fruit (strawberries, blueberries, blackberries)
- 1/2 cup vanilla Greek yogurt
- 250ml Pineapple juice
- 2 pieces whole wheat toast
- 2 whole eggs
Meal 2:
Meal 3:
- Sandwich with 1 chicken breast on 2 slices of whole wheat bread
- 200g pasta
Meal 4:
- 1 homemade protein bar
- 205ml milk
- 1 cup carrot sticks
Meal 5:
- 1 cup rice
- 1 chicken breast
- ¾ cup mixed vegetables
Meal 6:
- ½ cup yogurt
- ½ cup berries
- 1 scoop ON 100% Casein
Training
Day 1: Chest
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg)
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg)
4 sets of 12, 10, 8, 5-6 reps
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg)
![Decline Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg)
4 sets of 15, 10, 8, 4-6 reps
![Incline Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg)
![Incline Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg)
4 sets of 15, 12, 10, 7-8 reps
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_1.jpg)
![Butterfly](https://www.bodybuilding.com/exercises/exerciseImages/sequences/214/Male/t/214_2.jpg)
4 sets of 12, 10, 8, 6-7 reps
Day 2: Biceps/Triceps
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg)
![Barbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg)
4 sets of 15, 12, 10, 8-9 reps
![Close-Grip Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg)
![Close-Grip Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg)
4 sets of 15, 12, 10, 8 reps
![Seated Dumbbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg)
![Seated Dumbbell Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg)
3 sets of 12, 10, 8 reps
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg)
![Lying Triceps Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg)
3 sets of 12, 10, 8 reps
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg)
![Preacher Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg)
3 sets of 12, 10, 8 reps
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg)
![Triceps Pushdown](https://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg)
3 sets of 12, 10, 8 reps
Day 3: Shoulders/Back
![Seated Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg)
![Seated Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg)
4 sets of 12, 10, 8, 6-7 reps
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg)
4 sets of 12, 10, 8, 6-7 reps
![Standing Low-Pulley Deltoid Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_1.jpg)
![Standing Low-Pulley Deltoid Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/72/Male/t/72_2.jpg)
3 sets of 15, 12, 8 reps
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg)
![Seated Cable Rows](https://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg)
3 sets of 15, 12, 8 reps
![Reverse Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg)
![Reverse Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg)
3 sets of 15, 12, 10 reps
![Standing Military Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg)
![Standing Military Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg)
3 sets of 12, 10, 8 reps
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg)
![Barbell Shrug](https://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg)
3 sets of 12, 10, 8 reps
Day 4: Rest
Day 5: Legs
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
30 min
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg)
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg)
4 sets of 15, 12, 10, 8 reps
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg)
4 sets of 16, 12, 10, 8 reps
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg)
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg)
4 sets of 25, 20, 15, 12 reps
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg)
![Seated Leg Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg)
3 sets of 12, 10, 8-9 reps
Day 6: Abs/Cardio
![Flat Bench Leg Pull-In](https://www.bodybuilding.com/exercises/exerciseImages/sequences/94/Male/t/94_1.jpg)
![Flat Bench Leg Pull-In](https://www.bodybuilding.com/exercises/exerciseImages/sequences/94/Male/t/94_2.jpg)
1 set to failure
![Air Bike](https://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_1.jpg)
![Air Bike](https://www.bodybuilding.com/exercises/exerciseImages/sequences/209/Male/t/209_2.jpg)
1 set to failure
![Frog Sit-Ups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/295/Male/t/295_1.jpg)
![Frog Sit-Ups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/295/Male/t/295_2.jpg)
1 set to failure
![Scissor Kick](https://www.bodybuilding.com/exercises/exerciseImages/sequences/120/Male/t/120_1.jpg)
![Scissor Kick](https://www.bodybuilding.com/exercises/exerciseImages/sequences/120/Male/t/120_2.jpg)
1 set to failure
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_1.jpg)
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_2.jpg)
1 set to failure
![Jackknife Sit-Up](https://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Male/t/91_1.jpg)
![Jackknife Sit-Up](https://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Male/t/91_2.jpg)
1 set to failure
![Mountain Climbers](https://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_1.jpg)
![Mountain Climbers](https://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_2.jpg)
1 set to failure
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg)
![Jogging-Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg)
20 min
Day 7: Rest
Suggestions for Others
If you're not happy with your body, it's in your destiny to change it. It's what you walk around in all day, might as well be happy with it. If you want to up your strength/muscle mass you got to push yourself to do more than what you did last time.
Stay focused, and be happy.
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