- Name: Andrew Landis
- E-mail: firstname.lastname@example.org
- Age: 33
- Where: Harrisburg, Pennsylvania
- Height: 5' 8"
- Weight: 205 Lbs., contest: 183 Lbs.
- Years Bodybuilding :17
- Favorite Bodypart: Legs
- Favorite Exercise: Incline Dumbbell Press
- Favorite Supplements: Whey protein, glutamine, creatine, NO2, & Flaxseed Oil
How Did You Get Started?
As a child at the age of 5 or 6, I can remember watching a bodybuilding contest on ABC's Wide World of Sports and telling my father that that would be me one day. At the age of 13 I can remember doing a ton of pushups and pullups because I wanted to be able to destroy my classmates in the Presidential Physical Fitness Test. What I noticed was that I had an aptitude to build muscle. However, I didn't start hitting the weights until the summer before my sophomore football season.
By the time I got to college I had built a strong base, and started to increase my knowledge of nutrition and supplementation. Then at the age of 23 I stepped on stage for the first time and was hooked. Currently, I am a national level Drug Free Bodybuilder, as well as a certified NPC Judge in PA, DE, and NJ.
What Workout Plan Worked Best For You?
For the past few years I have been working out 5 days per week with a push/pull philosophy in mind.
- Monday is Chest (push)
- Tuesday is Back (pull)
- Wednesday is Shoulders (push)
- Friday is Arms
- Saturday is Legs.
I generally stick with free weights because I feel it is the only way to incorporate your stabilizers and core. I usually choose 3 exercises per body part for a total of 10-12 sets. My rep ranges can be as high as 25 to low as 4, it just depends on my mood that day.
What Nutrition Plan Has Worked Best For You?
As far as diet, I feel that consistency is key. In the off-season, I try to eat 2 grams of protein per pound of lean body mass, 1.5 grams of Carbs per pound of lean body mass, and .5 grams of fat per pound of lean body mass. At contest time, the philosophy on protein and fats remains the same, however, my carbs will drop down to about .75 grams per pound of lean body weight with some high and low carb days cycled in the throughout the week.
What Supplements Have Given You The Greatest Gains?
Meeting my body's protein requirements is key so convenient sources of protein in the form of whey, RTD's, and bars has been awesome. I have also achieved fantastic results with creatine, in my case increased strength has always lead to size.
Why do you love Bodybuilding?
Bodybuilding has been very good to me for many reasons - The number one reason would be the discipline it has taught me, which has carried over into my academics as a student, and today my professional career.
What Are Your Future Bodybuilding Plans?
My goals are to one day finish in the top 5 in the NPC Team Universe, and one day become an IFBB Judge.
What One Tip Would You Give Other Bodybuilders?
Be consistent with your training, diet, and sleep.
Who Are Your Favorite Bodybuilders?
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