- Name: Michael Ramar
- E-mail: email@example.com
- Age: 22
- Where: East Lansing, MI
- Height: 5'11"
- Weight: 185 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Triceps and Abs
- Favorite Exercise: Incline Dumbbell Press and Deadlift
- Favorite Supplements: Optimum Nutrition Hydrowhey, Hydrobuilder
How Did You Get Started?
I started lifting when I was a sophomore in high school after my dreams of being a professional basketball player were crushed when I was cut and realized I'm a short white kid who cannot jump very high. I had the "I'll show them attitude" to the extreme so I began lifting and from that moment on, fitness became a religion for me.
Like most meat heads however, I neglected to realize the importance of cardio and diet for the first few years of my lifting career and it actually wasn't until this past March where I finally started buckling down on my diet and cardio. I'd be lying to say that I knew what I was doing, ergo why I hired Tim Rice as my trainer/coach.
It's easy to say you know how to diet and get into contest shape by reading a few articles, but until you sit down with someone who's been down that road before, and who knows exactly what they are doing, you'll realize how much more there is to a simple diet.
What Workout Plan Worked Best For You?
Routines need to be changed to prevent plateaus and create muscle confusion so my routine changes each week to hit the muscle I'm training that day from every angle possible. The only set plan I have is that I train 2 days on, 1 off, 2 on, 2 off (aka, I'll take Wednesday, Saturday and Sunday off of lifting).
I also do cardio 5 days a week at a moderate pace to maximize fat loss. I know people like HIIT a lot, but I strive to burn as little muscle as possible and if you do HIIT too often I feel it will hinder your goals. Also, all my cardio is fasted cardio, meaning that I do it prior to eating my first meal.
- Dumbbell Flyes: 4 sets of 12 reps
- Incline Bench: 5 sets of 10 reps
- Decline Bench: 4 sets of 12 reps
- Push-Ups: 1 set of 1 min max reps
- Dips: 4 sets to failure
- Dumbbell Skull Crushers: 3 sets of 12 reps
- Behind The Neck Triceps Extension: 3 sets of 12 reps
- Seated Row: 5 sets of 15 reps
Wide Grip Pull-Ups: 5 sets to failure
Close Grip Pull-Ups: 5 sets to failure
- T-Bar Row: 4 sets of 10 reps
Pulldowns: 3 sets of 12 reps
Chin-Ups: 3 sets of 12 reps
- Barbell Curl: 4 sets of 10 reps
- Hammer Curls: 3 sets of 12 reps
- Concentration Curls: 3 sets of 12 reps
- Military Press: 5 sets of 15 reps
- Lateral Dumbbell Raise: 3 sets of 12 reps
- Front Rope Raise: 4 sets of 12 reps
- Rear Delt Raise: 4 sets of 15 reps
- Upright Row: 3 sets of 12 reps
- Circuit: 1 round
Cable Crunches: 3 sets of 20 reps
Leg Raises: 3 sets of 20 reps
Oblique Crunches: 3 sets of 20 reps
Crunches: 1 set to failure
- Squat: 5 sets of 15 reps
- Leg Press: 3 sets of 20 reps
- Lunges: 3 sets of 20 steps each leg
- Leg Extension: 3 sets of 15 reps
- Leg Curl: 4 sets of 12 reps reps
- Standing Calf Raise: 4 sets of 15 reps
- Seated Calf Raise: 3 sets of 12 reps
What Nutrition Plan Has Worked Best For You?
Before putting my current plan down, I want everyone who reads this to know that the following plan is customized for my weight, body fat, goals etc. For instance if a 220 lbs man were to follow my current diet, he would almost be starving himself due to the smaller portions and protein/carb/fat breakdown. That being said, here's what I'm currently following:
What Supplements Have Given You The Greatest Gains?
Anything from Optimum Nutrition has always proven to be very beneficial for my goals, but if I had to pick one, I would have to go with HydroWhey because of how fast the protein gets broken down and transported to where it's needed. My pre workout drink is Ami.N.O energy by ON with a caffeine pill and post workout is 2 scoops HydroWhey with 1 scoop Karbolyn. Other than that my supplementation is pretty basic:
- Optimum Melatonin: 3mg
Why do you love Bodybuilding?
I love the fitness lifestyle because of the feeling I get when I walk into the gym. Everyone knows of "that guy" at the gym who is shredded and huge, and being that guy for even an hour is one of the greatest feelings I've ever had. It may be a bit arrogant, but once you fit that description, you'll know what I'm talking about.
What Motivates You To Follow A Healthy Lifestyle?
My goals. Someone once told me never to have dreams, only goals, and that's exactly what I have. I don't dream to one day become an IFBB pro in Men's Physique, it's one of my goals.
What Made You Want To Achieve Your Goals?
When I went to the Arnold Expo back in March, I looked at the Optimum Nutrition booth and knew instantly that's where I wanted to be. I wanted to be the one people would see in magazines and on stage and say only "wow." I wanted to be able to call myself a sponsored fitness model and seeing these athletes where I wanted to be started me down the road to fitness.
What Are Your Future Bodybuilding Plans?
I just competed in Jr. Nationals last month so I'm taking a little time to put on some quality weight before entering a national show again. Hopefully I'll be where I want by the end of the fall and back on stage by November/December.
What One Tip Would You Give Other Bodybuilders?
Surround yourself with positive people. If you're just beginning down this path you'll realize that most people don't understand why we do what we do. You'll be bombarded with opportunities to cheat on your diet, or slack on the cardio, but know this; for every cardio session you miss, or meal you cheat on your competitors aren't. Stay strong and focused, and prove to not only the world, but to yourself that you can endure the hardships of this lifestyle, for the rewards will always be worth the sacrifice.
Who Are Your Favorite Bodybuilders?
Christina Vujnich was my initial reasoning for starting all this because - well just take a look at her. She was the perfect model for fitness and I'm pretty sure I was drooling when I first saw her at the Arnold. But my favorite bodybuilder is none other than my trainer, Tim Rice. He inspires me every day and without him I wouldn't be where I am. He changed my life and has been nothing but a positive influence on my goals. If anyone is looking for a trainer or coach, I whole heartedly recommend Tim.
What Features Do You Use On Bodybuilding.com?