- Name: Brian Sanders
- E-mail: Dnzbuu@aol.com
- Age: 21
- Where: New Brunswick, New Jersey
- Height: 5'11"
- Weight: Offseason Max: 265 Contest We
- Years Bodybuilding :7
- Favorite Bodypart: Back
- Favorite Exercise: Deadlift
- Favorite Supplements: Isopure Lowcarb, Zerocarb Protein Shakes, Aminofuel 2000
How Did You Get Started?
I started off with weightlifting for football and joining the local YMCA while I was still just in middle school. After the football season during my freshman year in high school ended, I realized that I seemed to put on lean body mass much easier than my fellow teammates.
I then had to relocate my sophomore year of high school to Louisiana where I simply did not want to start all over with a new team and coach so I decided to dedicate myself 100% to bodybuilding. This is where I joined World Gym which was my first big time weightlifting gym and met my first personal trainer who was a competitive female bodybuilder.
She taught me a great deal of knowledge when I was just 15 years old and she put me in my first contest along with herself that following summer in Louisiana. I won my first contest in the 17-and-under division the same night she won the overall female masters division and have been addicted to the sport ever since.
What Workout Plan Worked Best For You?
This is what my typical off-season workout looks like. Off season workout:
Monday: Chest & Triceps:
- Dumbbell Chest Press: 3 sets x 8-12 reps (Going as heavy as 150lb Dumbbells)
- Incline Dumbbell Fly: 3 sets x 12 - 15 reps
- Incline Bench Press: 3 sets x 8-12 reps
- Cable Crossovers: 3 sets x 10-15 reps
- Rope tricep Pushdowns: 4 sets x 12-15 reps
- Skull Crushers: 3 sets x 8-12 reps
- Overhead Dumbbell Triceps extensions: 3 sets x 10-12 reps
- Weighted Dips: 3 sets to failure
Tuesday: Back & Biceps:
- Dead Lift: 4 sets x 6-10 reps
- Lat Pull downs: 3 sets 8-12 reps
- One Arm Dumbbell Rows: 3 sets x 8-12 reps
- Bent-over Barbell Rows: 3 sets x 6-10 reps
- Alternating Dumbbell Curls: 3 sets 10-12 reps
- One arm preacher Curls: 3 sets 12-15 reps
- Rope Curls or Hammer Curls: 3 sets 8-12 reps
Thursday: Quads & Calves:
- Squats: 4 sets x 6-12 reps
- Angled Leg Press: 4 Sets x 6-12 reps
- Leg Extensions: 3 sets 12-15 reps
- Hack Squats: 3 sets 10-12 reps
- Seated Calf Raises 4 sets 12-15 reps
- Standing Calf Raises 4 sets 12-15 reps
Friday: Shoulders & Traps:
- Seated dumbbell Military press: 3 sets x 8-12 reps
- Dumbbell Lateral raises: 3 sets x 12-15 reps
- Standing Barbell military press: 3 sets x 6-8 reps
- Barbell Shrugs: 4 sets x 10-12 reps
- Dumbbell Shrugs: 3 sets x 12-15 reps
Sunday: Hamstring & Calves:
- Stiff Leg Dead lifts: 3 sets x 8-12 reps
- Lying Leg Curls: 4 sets x 12-15 reps
- Single Leg Curls: 3 sets x 12 - 15 reps
- Seated Calf Raises 4 sets 12-15 reps
- Standing Calf Raises 4 sets 12-15 reps
What Nutrition Plan Has Worked Best For You?
Since I am still very young for this sport and my metabolism still moves very quickly, I feel that I have had my best success with what many refer to as "Dirty Bulking". I aim to hit 4500-6000 calories per day to put on as much mass as I possibly can.
I believe that it is a combination of my fast metabolism and intense workouts that allow me to eat this way without yielding an excess amount of body fat. In order to reach this high caloric intake, I both eat out a good deal and prepare many of my own meals. This includes both sit down restaurants and yes, sometimes fast food. When preparing my own meals I like to do a great deal of my cooking on the grill which includes chicken, beef, and pork.
I consume my protein shakes along with dextrose powder only Post-workout. I spread these calories out over 7-8 meals throughout the day. I understand that many bodybuilders do not share similar views on this type of diet and that is why this is not a bulking dieting that I recommend for all bodybuilders.
This is mainly because not everyone's metabolism works the same and some bodybuilders simply need to stay leaner in the off-season in order to be get into contest shape in a reasonable amount of time. My body simply seems to respond to this type of bulking diet very well in the off-season and I believe it is the main reason for my success in the heavyweight and teen divisions and at such a young age.
Recently, I have found very low carb dieting to yield the best results for me. This contest season I used a keto style diet. My diet closely resembles what is known as the "Palumbo Diet" but with a few of my own modifications. This included 6 meals per day. I simply cannot handle the repetitiveness of 10-12 whole omega-3 eggs per day so instead I used a good deal of red meat that added up to roughly the same macros that I would be getting from the eggs.
I feel that the 2 meals in my diet that consisted of a protein shake and 2 tablespoons of Natural Peanut butter is simply a genius post-workout meal which I also took from the "Palumbo Diet". The other one of these protein shake/peanut butter meals was consumed after my early morning cardio session which was performed on an empty stomach. Basically the only carbohydrates I was taking in came from the 2 meals consisting of natural peanut butter and the one meal consisting of asparagus or broccoli.
What Supplements Have Given You The Greatest Gains?
I do not use many supplements. I feel that the best supplement for bodybuilding is food. One supplement that I must give credit to over the years is Isopure's protein shakes. These shakes have both influenced my post-workout recovery and overall mass gains a great deal.
I urge younger bodybuilders who are looking to start off by putting on mass to not rely too much on supplements. I believe that whole food nutrition is responsible for most of my mass gains and I still today stick with this philosophy.
During my contest preparation I try to get most of my supplementation from vitamin supplements such as whole food supplements and different omega-3 vitamins to make sure my body is taking in enough healthy fats.
During my contest dieting, my goal is to make fat my body's main source of fuel; therefore I try not to take in many supplements that are meant to produce more energy throughout the day and during workouts.
Why do you love Bodybuilding?
I love bodybuilding because of level of determination, focus, and pure commitment it takes to be successful. I believe that there is no other sport like it and I have been active in a number of sports throughout my short life. The feeling I get while pumping up back stage and then displaying all that I have worked so hard for in front of all those spectators is simply matched by nothing else I have ever experienced.
Those few moments on stage alone are what drive me to work so hard that entire following off-season and is what pushes me through my next contest preparation. For bodybuilders who have never competed and are not familiar with what I am talking about, I urge you to step on stage for yourselves so you too can have a chance to experience this feeling.
Whether you win or lose, I promise you that it will be an experience like none other and you will be somewhat addicted to the entire process. It is something that will stay with you for the rest of your life.
What Are Your Future Bodybuilding Plans?
My future bodybuilding plans are very simple... TURN PRO! I will do anything and everything in my power to ensure that I at least have an opportunity to turn into an IFBB professional bodybuilder some day. I want it more than anything in life. I think and dream about accomplishing this goal every day of my life.
I know that bodybuilding is a very slow process, so before I reach this point, there are some other accomplishments I would like to take care of. As far as short-term goals go, I would like to take at least 1 shot at winning the NPC Collegiate Nationals before I graduate college.
I feel that it would be an amazing honor to be named one of the best bodybuilders in the country while also being enrolled in college at the same time. Striving to get good grades in school while being a successful bodybuilder at the same time is not an easy task by any means.
Therefore, anyone that can win a championship at this contest has accomplished something very special in my eyes. After I have taken my shot at this contest, I will then begin to use my nationally qualified status to enter national level competitions and begin trying to win a pro card in either the heavyweight or super-heavyweight divisions.
What One Tip Would You Give Other Bodybuilders?
One tip I would give to other bodybuilders is to never give up! Bodybuilding is an endurance race, not a sprint. There will be bumps in the road, but this sport is all about how much you can take while still moving forward.
If you do not get the results you want right away, experiment with different methods until you find out what works best for you. Bodybuilding is not for quitters. So if you have any amount of quit stored in you, find another hobby.
Who Are Your Favorite Bodybuilders?
My favorite bodybuilders are Milos Sarcev, Ronnie Coleman, Dennis Wolf, and Trey Brewer. Even though Trey Brewer is not a pro yet, I have an extreme level of respect for the mass gains he has been able to achieve at such a young age. This is partly what drives me to reach higher and higher for bigger mass gains.
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!