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Top Skinny Teen to Lean Muscle Transformation

“set goals which are achievable, nothing unrealistic. Make them Specific, Measurable, Achievable, Realistic and Timed (SMART). Too many people set unrealistic goals and lose motivation when they don’t see quick results.” -Sam Smithson



Name: Sam Smithson
Start age: I’ve always been into sport and working out, but I started taking it seriously I was 17 years old.
Current age: 19 years old
Start weight: 59kg (130lbs)
End of transformation weight: 78 kg (171 lbs)
Height: 6ft
Total weight lost or weight gain: 61lbs over a two year period.

Why did you decided to transform?

Lets be honest, at 17 years old, I would be lying if I said it wasn’t to look good. I was never known as a big guy. I was always “skinny” but it never really bothered me. I once remember seeing a Men’s Fitness Magazine in Asda (Walmart) and thinking, how cool would it be to look like that.

It was in the summer of 2013 when I really set my mind to my transformation. Like everyone I decided to hit the gym everyday before my summer holidays to get that six-pack beach body and my obsession with it grew from there. The more I pushed myself the more I changed. Then nutrition came into play and things started to take off. I was putting good weight on every single week and this was my motivation at the time. With a strict workout plan, a consistent meal plan, and hard work and dedication I achieved my first goal of reaching 160lbs. Just proving to myself that I can achieve something is my main motivation.

What keeps you motivated?

Knowing that if I keep going I will achieve what I set out to do is my main motivation. I also have two of the best workout partners I could ask for who are a huge motivation in pushing me further.

How often do you workout?

I workout 6 days a week. I try to fit my rest day on a day I know I cannot make the gym.


Please share your workout routine:

Every week is different, I try mix it up every single week so I don’t hit a plateau. It also keeps your workout new so you don’t get bored.

Monday: Back
My favourite exercises for back are Lat pull down, pull ups, seated row and bent over row.
Tuesday: Shoulders
My favourite exercises for shoulder are Dumbbell shoulder press, lateral raises and upright row.
Wednesday: Legs
My Favorite exercises for legs are leg extensions, squats, Bosu ball squats (stabilization) and Smith machine calf raises.
Thursday: Arms
My favourite arm exercises and tricep rope pushdown, eccentric bicep curls (slow on way down). With my arm workouts I like to hit them with a superset to really fatigue the muscle (you get a great pump too)
Friday: Chest
My favourite chest exercises are Incline Dumbbell press, decline cable flys and a simple bodyweight pushup.
Saturday: Abs + Cardio
Most of the time depending on my goal I will follow my exercises by 4 sets with a rep range of 8-12.


What is your diet like?

Similar to the working out, I like to mix it up everyday so I don’t get bored or lose motivation, but an average day would look like this:

Meal 1 – Breakfast (7:30am) – 40g Quaker oats , 1 banana, Chocolate protein shake.
Meal 2 – Before lunch snack (9:30)- Greek yogurt with granola.
Meal 3 – Lunch (12:30) Salmon and sweet potato with broccoli.
Meal 4 (Pre workout) Banana and a Bagel with peanut butter.
Meal 5 (Post workout) Post workout protein shake.
Meal 6 (Dinner) Chicken breast with rice and peas.

Cheat Meal – I have two cheat meals per week. I try keep these based around social activities such as going out with friends or family. My favourite cheat meals are Nandos and a British Sunday dinner.


Are you taking any supplements?

Yes. Protein shakes are a great way to increase your protein intake for the day. I also supplement with creatine at 10g a day for one month on one month off. Daily vitamins are crucial to lead a healthy lifestyle and your omega 3 will help keep joints strong and healthy.

Your favorite Gym Tracks, if any?

I like to listen to all different types of music in the gym, from Eminem to Fallout Boy, and AC/DC right down to everyday chart music. However one thing I do like which really keeps me motivated throughout the workout is listening to motivational speakers such as Greg Plit and Arnold Swartznegger, they can really get your fired up for big sets! – Greg Plitt

Here is a workout mix which I love. It has a great mix between music and motivational speekers


Do you have a favorite quote?

“A year from now you may wish you had started today” – Karen Lamb

Your future fitness goals?

By November 2015 I will hopefully be a certified NASM Personal Training Instructor. To graduate this course is my number one goal at the moment. On my journey to that qualification I hope to also become a certified TRX, Kettlebell, Oesteoblast and Speedblast instructor.

In the future I would like to help people, not just locally and face to face, but worldwide through the power of the Internet to achieve their fitness goals. Aside from that I would also consider competing in a natural physique competition to really test how far my body can go.


Updated on 12/14/21

skinny teenager workout plan

Feeling good again. Abs are coming back. Workouts are on tee! Not posted on my fitness account in a while. Really need to start focusing on here again! #fitness #gym #workout #chest #fit #boy #abs #gymlife

Any advice or tips for aspiring transformers?

My main advice for someone seeking transformation is to set frequent realistic goals, simple. Set goals which are achievable, nothing unrealistic. Make them Specific, Measurable, Achievable, Realistic and Timed (SMART). Too many people set unrealistic goals and lose motivation when they don’t see quick results. If your goals are measurable and realistic you will stay motivated to push yourself to achieve your next goal. Don’t expect results overnight. Your transformation will happen over weeks and months of hard work and dedication. One last piece of advice is to enjoy it, make it fun, be different, mix it up. If you enjoy what you’re doing, your transformation will turn from a chore into a hobby.

Updated on 12/14/21

skinny teenager workout plan

“Feeling good again. Abs are coming back. Workouts are on tee! Not posted on my fitness account in a while. Really need to start focusing on here again”

Social Media:

Instagram: samsmithsonfitness
Youtube: samsmithsonfitness
Email: [email protected]

Jeffrey Gonzalez – Skinny 18 Years Old Teen Body Transformation


“Damn even 15 year old me had it like that. All jokes aside though, all of this progress takes patience, consistency, and effort to achieve, and if I had more knowledge on nutrition back then, this would be a 2.5 year transformation, not 3.5 years 😅”

Instagram: @jeffreyygonzalez

Sawyer Klatt


“The picture on the left is from 22 months ago, I weighed around 160lbs.. The picture on the right is currently rn, and I’m 200lbs”

Instagram: @sawyer_klatt


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