- Name: Manuel Captanis
- E-mail: firstname.lastname@example.org
- Age: 27
- Where: Sydney, Australia
- Height: 5' 10"
- Weight: 176 Lbs. (80kg.), Contest: 154
- Years Bodybuilding :10
- Favorite Bodypart: Chest
- Favorite Exercise: All
- Favorite Supplements: Universal Torrent, Animal Nitro, Animal Pak, & Optimum 100% Whey Protein.
How Did You Get Started?
I remember watching Arnold in Conan the barbarian when I was very young, and also watching him in Commando that movie really got me psyched. But It really started when I watched my first 1998 Mr. Olympia on ESPN I was 17 at the time, I had never really seen a bodybuilder of that caliber in my life and the first real bodybuilder that I saw was the great Flex Wheeler, I was in awe of his physique, his perfect symmetry, posing and complete package was undeniably the best physique of all time, that week I joined my first gym.
What Workout Plan Worked Best For You?
I basically train 3 days on, 1 day off, 2 days on routine.
Sample Training Week:
Day 1: Hamstrings/Biceps * WARM-UPS *
5 Sets: Stiff-leg deadlifts (Barbell): *20, *15, 12, 10, 8
4 Sets: Lying/Standing leg curls: *20, 15, 12, 10
4 Sets: Stiff-leg deadlifts (dumbbells): 15, 12, 10, 10
4 Sets: Barbell curls: 12, 10, 10, 8
4 Sets: Standing dumbbell curls: 12, 10, 8, 8
3 Sets: Dumbbell Hammer curls: 12, 10, 8
Day 2: Chest
5 Sets: Incline Barbell press: *20, *15, 10, 8, 8
4 Sets: Flat dumbbell press: *15, 10, 8, 6
3 Sets: Dips: 12, 10, 8
3 Sets: Incline Or Flat flyes: 12, 10, 10
3 Sets: Dumbbell pullovers: 10, 8, 6
3 Sets: Cable crossovers: 15, 12, 10
Day 3: Back/Traps
4 Sets: Chins (As many possible)
4 Sets: Front pulldowns: *15, 12, 10, 10
4 Sets: Barbell rows: *12, 10, 10, 8
3 Sets: Bent over rowsDumbbell rows: 10, 8, 6
3 Sets: Seated cable rows: 15, 12, 10
2 Sets: Hyperextensions: 20, 15
4 Sets: Barbell ShrugBarbell/Dumbbell shrugs: 12, 10, 8, 6
Day 4: Off
Day 5: Quads/Calves
Warm-up 5 Minutes
5 Sets: Squats: *15, *12, 10, 10, 8
3 Sets: Leg presses: 12, 10, 8
3 Sets: Hack squats: 12, 10, 8
4 Sets: Leg extension: 15, 12, 10, 8
3 Sets: Lunges: 12, 10, 10
3 Sets: Standing calve raises: 25, 20, 15
3 Sets: Seated calve raises: 20, 15, 12
Day 6: Shoulders/Triceps
5 Sets: Smith machine presses: *15, *12, 10, 8, 6
3 Sets: Dumbbell presses: 8, 6, 6
4 Sets: Lateral raises Dumbbell/Cables: *15, 12, 10, 8
3 Sets: Bent over laterals: 12, 10, 8
3 Sets: Seated reverse pec-deck: 12, 10, 8
4 Sets: Pushdowns: *20, 15, 12, 10
3 Sets: Close grip bench press: 12, 10, 8
3 Sets: Weighted Dips: 10, 8, 6
Cardio and Abs are done Pre-Contest, Abs 3 times a week and cardio 5 days a week, 45 minutes in the morning and 45 minutes before bedtime both on a empty stomach.
What Nutrition Plan Has Worked Best For You?
I am always learning about nutrition and I keep an open mind to everything about training and nutrition, the more you know the more you grow, but I try to keep it pretty simple, in the off-season I eat every 3 hours: 40% Protein 30% Carbs 30% Fat; averaging 6 meals a day. I recommend eating 2 grams of protein per pound of bodyweight and 1.5 grams of carbs per pound of bodyweight, But when it comes to contest time I'm eating every 2.5 hours. A typical sample meal plan will look like this:
Meal 1: Oats/Eggs Whites 8am
Meal 2: Chicken/Broccoli/Brown rice 10:30am
Meal 3: Chicken/Broccoli/Brown rice 1pm
Meal 4: Tuna/Broccoli 3:30pm
Meal 5: Chicken/Broccoli 6pm
Meal 6: Salmon Or Steak/Broccoli 9pm
Meal 7: Egg Whites/Broccoli 11:30PM
What Supplements Have Given You The Greatest Gains?
I have started using Universal Products and I must say they are by far the best I have used, is Torrent immediately post-training which has allowed me to put on quality gains without the fat, Animal Nitro before and after training and Optimum 100% Whey Protein, there is just so much to choose from it can be overwhelming sometimes. I am also a firm believer in Glutamine/Multivitamins and flaxseed oil. I just purchased some GABA from Bodybuilding.com and I am eager to experiment this supplement.
Why do you love Bodybuilding?
In my opinion its the greatest sport in the world, I have always believed its the journey never the destination that is important, the people you meet and influence and friends you make along the way are just some of the benefits from being a part of it, setting short term and long term goals and smashing down barriers is what its really all about. I enjoy taking the time to help others because the feedback you get is so rewarding. There are just so many good things to say about the sport - it can turn a skinny, insecure, overweight person into an image of health, beauty, strength and confidence. I love the healthy lifestyle associated with natural bodybuilding it really is the fountain of youth.
Being on stage is an incredible experience and I love competing, I can't wait to do it again and show everybody what I'm capable of doing onstage. I had only 10 weeks to train hard, diet and get in shape for my first nationals competition (ANB) and made a respectable top 6th placing out of 20 competitors, so I have a whole year to prepare again and I cannot wait. My family are my biggest support group and I have the greatest training partner and friend so I am very fortunate. They are always there for me and understand how important bodybuilding is in my life.
What Are Your Future Bodybuilding Plans?
To be bigger and leaner for this years competitions, to win my first title in May and to compete in the Nationals Competition again in October and win my division. I qualified for the 2008 WNSO World Championships held in Canada but will not be attending that competition.
What One Tip Would You Give Other Bodybuilders?
"Always Believe In Yourself." That is the most important tip I would give to others, and try to learn as much as you can about nutrition, training and supplements. One of my favorite bodybuilding quotes that I always repeat in my head: "If You Fail To Plan, Then You Plan To Fail." So always prepare yourself. And of course train hard... train heavy!