- Name: Alex Liska
- E-mail: firstname.lastname@example.org
- Age: 23
- Where: Toronto, ON
- Height: 5'5"
- Weight: 130 Lbs
- Years Bodybuilding :3
- Favorite Bodypart: Shoulders
- Favorite Exercise: Chest
- Favorite Supplements: EAS Whey Protein, Fish Oils
How Did You Get Started?
I started working out at home when I was in middle school. The first goal I had in mind was to get a 6-pack but I knew nothing about nutrition or functional training at the time; I would just to hundreds of crunches and ab bikes after school. I started reading fitness mags and asking lots of questions, and looking up info online on how to workout and eat properly and I started experimenting with my diet and physique. Eventually I became a personal trainer and also took a few nutrition courses. Competing was just a way to complete all my experiments and years of training; after doing my first figure show in 2007 I was hooked.
What Workout Plan Worked Best For You?
I like to lift really heavy, but I have to be careful not to train too heavy when doing lower body exercises because I tend to put on muscle really easily! I train 5-6 days a week, one of those days is always plyometrics or circuit training, and the rest of the days I do weights followed by cardio. Sometimes I will separate weights and cardio and do cardio after my first meal and weights after my 3rd meal. No matter what, I always take one full day off each training cycle, otherwise I get burnt out and start to lose focus! As I get closer to show-time I add in an extra 30-45 minutes of cardio each day, either on the treadmill or stepmill.
Day 1: Back/Biceps
- Wide Grip Pull-Ups: 4 sets of 8 reps
- Wide Grip Lat Pulldowns: 4 sets of 8-12 reps
- Seated Rows: 4 sets of 8-12 reps
- Standing Dumbbell Biceps Curls: 3 sets of 12-15 reps
- Barbell Biceps Curls: 3 sets of 10-15 reps
- Preacher Curls: 3 sets of 8-12 reps
- Treadmill Walking: 45 minutes
Day 2: Cardio/Abs
- Hanging Leg Raises: 3 sets of 15-20 reps
- Decline Crunches: 3 sets of 15-20 reps
- Plank: 1 set of 60 seconds minimum
- Stepmill: 45 minutes
Day 3: Chest/Triceps
- Incline Dumbbell Chest Presses: 4 sets of 8-12 reps
- Pushups: 4 sets of 25 reps
- Flat Bench Chest Press: 4 sets of 8-12 reps
- Decline Chest Flyes: 4 sets of 12-15 reps
- Triceps Pushups: 3 sets of 20 reps
- Rope Triceps Extensions: 3 sets of 10-12 reps
- Single Arm Cable Triceps Extensions: 3 sets of 10-12 reps
- Elliptical: 45 minutes of interval training
Day 4: Legs/Glutes
- Leg Extensions: 4 sets of 20 reps
- Seated Leg Curls: 4 sets of 15-20 reps
- Barbell Squats: 3 sets of 15-20 reps
- Stiff-Legged Deadlifts: 3 sets of 15 reps
- Single Leg Hamstring Curl: 3 sets of 15 reps
- Jump Squats: 3 sets of 25-30 reps
- Walking Lunges: 1 set of 150 reps each leg
- Treadmill Speed Walking: 45 minutes
Day 5: Plyometrics
- Jump Squats: 1 set of 50-100 reps
- Crunches With Feet Elevated: 1 set of 50-100 reps
- Step-Ups: 1 set of 50-100 reps
- Pushups With Feet Elevated: 1 set of 50-100 reps
- Squats On BOSU Ball: 1 set of 50-100 reps
- Burpees: 1 set of 50-100 reps
Day 6: Abs/Cardio
- Ab Rollouts: 3 sets of 20 reps
- Hanging Knee-Raises: 3 sets of 20 reps
- Air Bikes: 3 sets of 20 reps
- Stepmill: 45 minutes
Day 7: Off
What Nutrition Plan Has Worked Best For You?
I usually eat 5 meals a day but if I am still hungry I will have the 6th meal, which is always light! If I am hungry between meals I will snack on plain almonds or drink lots of water!
- 1 cup Romaine lettuce
- 1/2 cup cucumbers and tomatoes
- 5 oz chicken breast
- Drizzle of olive oil & balsamic vinegar
What Supplements Have Given You The Greatest Gains?
I'd definitely have to say whey protein! I like Kaizen Whey Isolate or EAS 100% Whey protein in my morning shake - I use one scoop. It's convenient and easy to travel with, I just put a couple scoops in a Ziploc bag when traveling, and it makes for a quick and simple snack!
Cod Liver Oil is another amazing supplement! I take 1-2 capsules every morning along with Northcoast Naturals Essential fatty acid capsules. These give me extra energy and I find that they also help me lean out.
Why do you love Bodybuilding?
I love fitness because it gives me a sense of well-being, knowing that I have control over the physical and a lot of the mental aspects of being healthy. Being able to sculpt and change my physique through different training programs and nutrition is amazing and keeps me motivated. Also, being a personal trainer and nutrition consultant gives me a great sense of accomplishment when I am able to transform my client's lives and help them lead a healthier lifestyle through fitness.
What Made You Want To Achieve Your Goals?
The amount of dedication, focus and drive required to achieve my goals was an ultimate challenge. I love challenges, but competing in figure is something else. I mean, I had to make a lot of choices; I had to bring a massive lunchbox to work with me everyday and people would constantly ask me why I was eating the things I ate! I couldn't stay out late partying with friends because I would not have the energy to train the next morning and it would interfere with my meal schedule. It took me a while to convince the people around me that I would not eat what they were eating, and that I rather be ripped than eat sweets/junk food.
The majority of people around me, including my family did not think I had what it took to compete in this sport. They thought it was too complicated and required too much effort. I was told numerous times to just give up and stick to my day job. It was when my dieting and training started to get really intense that I started to understand that I am doing this for me, not for anyone else. The fact that all odds were against me and I had faced so many struggles while growing up gave me the faith and strength I needed to stick to my program even when it became really challenging. There is nothing more rewarding and satisfying than to stand on stage after having barely held on to my last bit of strength by a thread and knowing I gave it my all and finally made it to the finish line!
What Are Your Future Bodybuilding Plans?
I would love to compete in the IFBB for figure one day and earn my pro card. That would be a dream come true! Eventually I would like to open my own personal training/nutrition consultation studio so I can train my clients there and perhaps even have a "pro-shop" where I can sell my own home-made protein bars and other healthy foods!
What One Tip Would You Give Other Bodybuilders?
This is very cliché but I'd have to say "Never Give Up" and remember that "the body achieves what the mind believes!" Sometimes we give up hope when we are closer to success than we know. I've had my ups and downs in the industry and sometimes you start to compete to place high and forget about the "personal improvement" aspect of it. The judging at a lot of shows can be seen as inconsistent and people feel bad when they don't place where they think they should have but it's not where you place that matters it's how hard you trained and how well you stuck to your diet! As long as you gave it 100% that's what matters:
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
BodySpace, it gives me a chance to post my progress updates and network with great people that love fitness! I like to surf the SuperSite for training and nutrition articles as well as check out new supplements!