werner alexander

Male

18

Oman

student/soccer player

Sep, 2005

I was 14 and fed up with having a skinny build and wanting to be bigger and stronger for rugby,so I decided to start training after exams. I was originally obsessed with becoming TOTTALLY HUGE. I at first trained all muscle groups 5 times a week and noticed huge gains as you would expect, as I went from no training to lots of resistance training. I continued this for a few months and really saw good results. I was taking whey protein which was really good. After about 5 months of this, and making many friends at the gym( bodybuilders, employees, sportsmen etc.) I was given so much free advice and even a free program which I used for the next 7 months after that. In my first year of training, I went from 67kg- 84 kgs!! In the following year I went on a slight bulking scheme and was gaining tons of strength and size. . . On my 16th birthday, I was weighing 95kgs at about 8% body fat! I continued to keep this 4 day a week program till about September 2007, when I decided to ditch rugby after a year of disappointments and bad politics at my school!!! I switched my goals to being as ripped as possible and leaner, not only for soccer, but for the beach. It was not difficult to drop fat, as I only had about 8%. In January 2008 I had photos for my portfolio taken and I was in top shape. In that same month, my program was adjusted to give me the ultimate ripped look. I had my body fat taken, and it was 6.5% with no diet. . 2008 was probably my toughest year. I was in my final year of school, and had to constantly study, so my training took a beating. I would stop training for 4 months at a time. . .I continued to train on and off, and never lost much shape or gained fat, even with no diet. After I left South Africa in December 2008 for Oman, I got serious with it!!! I saw Ryan Reynolds in Blade 3 and searched his diet. I have altered it slightly and am dieting properly now. . I have stuck to the program given to me for ripping and do cardio (playing soccer) and do plyometrics. . My body fat at the moment is around 4.5-5%. . My knowledge has grown dramatically and I now give advice to other teens and to my father who is starting out again after taking 20 years off!! I can always adjust my program or exercises to fit my goals!! When I was 16 Iwas offered a spot in the Mr physique contest in a bodybuilding show, but turned it down as I didn’t feel ready, the same happened in 2008, but this time I fealt more than ready, but pulled out cos of exams. . .I looked MUCH better than all the competitors both years and fealt bad as if I won, which i would've, it would've gotten me a sponsor!

I used to mostly go to gym for the talent, the hot looking girls at the Port Elizabeth gym, seeing as there are no ladies in Oman at gyms, I go because I like having girls stare at me on the beach (just being honest). I like pushing it so hard and knowing what the end result will be, knowing I will only look better, and knowing I will constantly improve in soccer. I like waking up in the morning and seeing improvements over periods of time. It is always great having a plan come together after having a vision in your head and seeing it unfold! Some days I don’t feel like gym, but go anyway as I know the benefits. Gym is not always fun.

I keep seeing improvements when waking up in the morning and seeing the extra lines and improvements. I also improve weekly at football practices and feel great when sticking to the program. When I feel like straying from diet or training, I just remember the end result, my dreams and I don’t wanna have them slip away. Also made gym and diet a lifestyle from a youngish age, so it has never really been a drag! And what I'm destined to become is another huge motivation for me!

keep it clean, keep it lean!