Body Transformation: Dillon Hendricks Carved Muscle Out Of Mush!

Why I decided to transform

As a young kid, I ate my favorite foods while playing video games, which were pizza and macaroni and cheese. In elementary school, I was bigger than most kids In middle school, I was the biggest kid and got made fun of a lot, but nobody knew how much it hurt me because I never spoke up.

I knew it was time for a change in eighth grade. If I didn’t make a change, high school was going to be worse. I started running six miles per day for seven months, cut back on food, and lost 64 pounds.

In the beginning of my junior year in high school, my friend asked if I wanted to go to the gym for two weeks for free and I accepted. I didn’t know what I was doing at first, but I liked the feeling and environment. After the two weeks, I became addicted to working out and signed up for a membership.

Before

After

AGE 15 / HEIGHT 5’2″ / BODY FAT 38%

AGE 18 / HEIGHT 5’9″ / BODY FAT 8%

Post To Fitboard

How I accomplished my goals

The only way to achieve goals is by working hard, but it won’t happen overnight. It took months to get where I am today and I’m still nowhere near where I want to be. Changing my diet was the largest factor to help me transform. When I started eating right, the results came fast.

After I saw results, I created a training routine and did lots of research. Working out is a science through trial and error. I made mistakes, learned from them, and adapted. I had strong willpower to overcome struggles and ignored people who said I couldn’t do it.

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Supplements that helped me through the journey

Whey Protein
Optimum Opti-Men

Whey Protein

Whey Protein

Diet plan that guided my transformation

Whey Protein
1 serving
Quest Bar
1

Eggs
3
Egg Whites
12
Wheat Toast w/ Sugar-free Jelly
4 slices

Greek Yogurt w/ Strawberries
2 servings
Brown Rice Pasta
1 serving

Chicken Breast
8 oz
Brown Rice Pasta
1 serving

Whey Protein
1 serving
Rice Cakes
4

Whey Protein
1 serving
Chicken Breast
8 oz
Whole Wheat Bread
1 slice
Brown Rice
1 serving

Fat-free Cottage Cheese
2 servings

Training regimen that kept me on track

Barbell Bench Press – Medium Grip
5 sets of 5 reps
Dumbbell Bench Press
4 sets of 12, 10, 8, and 6 reps
Incline Dumbbell Press
4 sets of 8 reps
Incline Dumbbell Flyes
4 sets of 12 reps
Flat Bench Cable Flyes
4 sets of 12 reps

Side Lateral Raise
4 sets of 12 reps
Dumbbell Shrug
3 sets of 12 reps
Barbell Shrug
3 sets of 12 reps
Superset
Pullups (Wide-grip)
3 sets to failure
Pullups (Close-grip)
3 sets to failure
Standing Military Press
4 sets to failure

Barbell Deadlift
4 sets of 20, 12, 10, and 8 reps
Bent Over Barbell Row
4 sets of 12 reps
Seated Cable Rows
4 sets of 12 reps
Wide-Grip Lat Pulldown
4 sets of 12 reps
Close-Grip Front Lat Pulldown
4 sets of 12 reps
Bent Over Two-Dumbbell Row
4 sets to failure

Close-Grip Barbell Bench Press
4 sets of 15 reps
Lying Triceps Press
4 sets to failure
Triceps Pushdown
4 sets to failure
Triceps Pushdown (Close-grip)
4 sets to failure
Dips – Triceps Version
4 sets to failure
Barbell Curl
4 sets to failure
Preacher Curl
4 sets to failure
Superset
Dumbbell Bicep Curl
3 sets of 12 reps
Hammer Curls
3 sets of 12 reps
Barbell Curl
4 sets to failure

Barbell Squat
4 sets of 15, 15, 10, and 8 reps
Single-Leg Leg Extension
4 sets to failure
Leg Press
4 sets to failure
Seated Leg Curl
4 sets to failure
Standing Calf Raises
4 sets to failure
Seated Calf Raise
4 sets to failure

What aspect challenged me the most

“My plan is to gain strength and size by summer and enter a physique contest in the near future.”

The most challenging part was dieting. When I started, I thought eating a whole pizza before the gym gave me the intake to get bigger. I rarely crave junk food anymore.

My future fitness plans

I will do anything to make my dreams come true. I don’t work out to be the best bodybuilder. I work out because I enjoy the pain of the barbells tearing my hands up, the sweat dripping off my body, and feeling like I might puke.

My plan is to gain strength and size by summer and enter a physique contest in the near future. I would also like to do another photo shoot and do fitness modeling.

It’s important for me to help others even if it doesn’t benefit me. I want to get my personal training certificate so I can help other people work out and achieve their goals.

Suggestions for aspiring transformers

Ignore the haters!
Believe in yourself.
Do your research.
Transform naturally.
Study new exercises and diets.
Prep food and stick with it.
Transform for yourself.

How Bodybuilding.com helped me reach my goals

From day one, Bodybuilding.com helped me build a diet, make recipes, learn about supplements, and train hard. Bodybuilding.com taught me an unbelievable amount about nutrition and helped me save lots of time and money. I want thank the nice people who work for Bodybuilding.com. They are my heroes.