My name is Tanner Deveau, I’m 19 years old, and I’m currently living in Medicine Hat, Alberta. I'm 5’6” and 150 pounds. I’ve always been athletic and it all started my first year of playing Atom football, but I started to lose interest in football after a while and discovered that it wasn’t my passion after all. I was a fearless kid, and I lived for the adrenaline rush. I taught myself how to wall flip and round off back tuck! I joined breakdancing and I learned very quickly and confidently. I performed in Medicine Hat and competed in Calgary as well. While doing all these sports, I was also a competitive skateboarder. I competed in many competitions and traveled to Mexico with the Medicine Hat Skateboard Association. I was very good at such a young age and I was sponsored by West 49 and The Boarding House. Even though I was athletic and enjoyed all the sports I did, I was continuously made fun of and criticized for how skinny I was. Weighing only 119 pounds, I decided to make a change to make myself happy.

However, after a year of consistent training and coming close to reaching a lot of my goals, I developed severe acne. The acne was so bad it took me out of the gym. I could not lift or workout in any way because the pain was so unbearable. This caused me to fall into a deep depression because one year of all my hard work, dedication and sacrifice were slowly fading away. But after 8 long months of painful dermatologist appointments, I decided to get my foot back in the gym. Weighing only 116 pounds now, I had a fear of going back. Even though the scars were still noticeable, I wanted to make a difference and I wanted to show people that I was comfortable in my own skin. After all the positive energy and impacts I made on people, they started to listen and get motivated. That pushed me even harder to reach my set goals. I continue motivating others and it has now become a passion for me.

Yes, I supplement with a protein mass gainer, creatine, BCAAs, multi-vitamins and pre-workout when it is needed.

I go to the gym 5 times a week so I can give my body 2 rest days a week. I’m usually there for about 2 hours a day, so approximately 10 hours a week. I’m currently strength training for a powerlifting meet in February.

Monday workout is chest and back day (torso-a)
1.  Flat neutral dumbbell press (4x8) supersetted with supinated lat pulldown (4x8)
2.  30 second rest
3.  Barbell bench press (5x4) supersetted with supinated barbell row (5x4)
4.  1 minute 20 second rest
5.  Decline neutral press (6x8) supersetted with face pull (6x8)
6.  30 second rest
7.  Lateral external rotation (3x12)
8.  60 second rest

Tuesday is leg day (lower-a)
1.  Band abducted goblet squat (4x8) supersetted with hamstring curl (4x8)
2.  30 second rest
3.  Front squat (5x4) supersetted with Romanian deadlifts (5x4)
4.  1 minute 20 second rest
5.  Split squat (6x8) supersetted with round back-back extension (6x8)
6.  30 second rest
7.  Hanging leg raises (3x12)
8.  60 second rest


Wednesday is a rest and mobility day
1.  Foam roll quads, adductors, glutes, back, lats and pecs
2.  Stretching comes next: wall calf stretch, single leg hamstring stretch, double leg hamstring stretch, seated leg quad stretch, seated leg crossed over knee glute stretch, thoracic rotation stretch, banded lat stretch, door frame pec stretch and banded rear delt stretch

Thursday is about working my shoulders and back (torso-b)
1.  Arnold Press (4x8) supersetted with Band pull apart (4x8)
2.  30 second rest
3.  Standing Strict Military Press (5x4) supersetted with supinated pull up with weight with a 1 second pause at the bottom (5x4)
4.  1 minute 20 second rest
5.  Incline Chest supported row (6x8) supersetted with Incline Chest supported lateral L raise with external rotation (6x8)
6.  30 second rest
7.  Cuban press (3x12)
8.  60 second rest

Friday is leg day (lower-b)
1.  Alternating lunges (4x8) supersetted with hip thrusters (4x8)
2.  30 second rest
3.  Heel elevated back squat with a 2 second pause at the bottom (5x4) supersetted with deficit deadlift (5x4)
4.  1 minute 20 second rest
5.  Petterson leg press (6x8) supersetted with Hamstring Curls, toes in heels out (6x8)
6.  30 second rest
7.  Back extension side bend with dumbbell (3x12)
8.  30 second rest

Saturday is a rest and mobility day, and then I restart my program from the beginning.

One mistake I have made and continue to make is not taking enough rest days. You need rest to grow. When I first started, I was not counting my macros and I hit a wall. As soon as I adjusted my macros and kept count everyday my weight was consistently going up. I highly recommend investing in weekly physiotherapy. Just to be sure that your body is in tip-top shape. For example, I needed to get my chest worked out and after that my bench jumped.

The first thing I always tell people is, "Believe to achieve." You can do anything you set your mind too. Positivity is key. The key to transforming your body is doing high volume training with heavy weight. But, not heavy to the point where you have to sacrifice your form. You should always control the weight, the weight should not control you. Make sure you are hitting your daily macros to be in a caloric surplus. You should have no problem making gains from there. As long as you have consistency, dedication and sacrifice you can do anything you put your mind to!

@Tannerdeveau is my Instagram page where I post most of my work out photos and videos. My Facebook account is Tanner Deveau. I'm working on making my own YouTube Channel. I also write programs for those who want to start up at the gym, from beginner to intermediate.