Amateur Bodybuilder of the Week: Michael Lehr

Amateur Bodybuilder of the Week: Michael Lehr! - Pics and info and more!
  • Name: Michael Lehr
  • E-mail: lehr11@hotmail.com
  • Age: 22
  • Where: Pennsylvania
  • Height: 5' 10"
  • Weight: 190 Lbs., Contest: 175 Lbs.
  • Years Bodybuilding :4
  • Favorite Bodypart: Back
  • Favorite Exercise: Deadlift
  • Favorite Supplements: CLA, creatine, tribulus, chromium picolinate, Animal Pack, glutamine, and Optimum Nutrition's Rocky Road Whey Protein.

How Did You Get Started?

I just started competing this year. I started lifting for something to do after I endured a tragic accident; from which I was killed, brought back, and as a result suffered severe brain damage--losing all my sports scholarships. I started out at 150 lbs without knowing anything, but thanks to Bodybuilding.com, my brother, and various other sources I learned a lot (but I'm still learning) and decided I would start competing this year.

For me, bodybuilding gives something that has been missing in my life since I was told I was no longer able to participate in any sports-competition.

Learn more by visiting here: www.myspace.com/michaeljlehr.

What Workout Plan Worked Best For You?

Although I have tried many different exercise routines over the years, I have experienced the greatest gains with the following: (note: day five and six are off day; then the cycle repeats.)

Day 1

Warm-Up

Chest

    Flat Bench
    75% of one rep max x10 reps
    80% of one rep max x 6 reps
    85% of one rep max x 4 reps
    85% of one rep max x 3 reps
    90% of one rep max x 2 reps
    95% of one rep max x 1 rep
    85% of one rep max x 2 reps

Incline bench
80% of one rep max x 6 reps
75% of one rep max x 6 reps
70% of one rep max x 6 reps
65% of one rep max x 6 reps

Triceps

Abs

Day 2

Warm-Up

Back

    Deadlift
    75% of one rep max x 10 reps
    80% of one rep max x 6 reps
    85% of one rep max x 4 reps
    85% of one rep max x 3 reps
    90% of one rep max x 2 reps
    95% of one rep max x 1 rep

T-Bar: 4 sets x 8 reps
Dumbbell Rows: 4 sets x 8 reps
Front Pulldowns: 3 sets x 8 reps

Biceps

Lower Back

Calves

Day 3

Warm-Up

Legs

    Squat
    75% of one rep max x10 reps
    80% of one rep max x 6 reps
    85% of one rep max x 4 reps
    85% of one rep max x 3 reps
    90% of one rep max x 2 reps
    95% of one rep max x 1 rep
    75% of one rep max x 10 reps

Hack Squats: 3 sets x 6-8 reps
Leg Presses: 4 sets x 6 reps
Leg Extensions: 3 sets x 15-20 reps
Hamstrings: 4 sets x 10 reps

Abs

Day 4

Warm-Up

Shoulders

Lower back

Calves


magnifying glass Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

Right now I am in a maintenance phase until my next competition in October. I use the following diet throughout the year (right now) unless I am dieting for a competition, which I typically start 6-8 weeks out.

Meal One ("midnight" snack)

Muscle Milk Shake

  • One scoop muscle milk
  • 8 oz non-fat milk

Meal Two (Breakfast)

6 eggs: four whole, two whites
1 whole grapefruit
1/2 cup oatmeal
5g glutamine
5g creatine
Tribulus, animal pack, CLA

Meal Three (Morning Snack)

Whey Shake

  • One scoop whey
  • 6 oz water

Meal Four (Lunch)

8 oz lean meat
Salad
1/2 cup oatmeal mixed with 1/2 scoop protein
Tribulus, Chromium Picolinate, CLA

Meal Five (pre-workout)

Whey Shake

  • One scoop whey
  • 6 oz water
  • 5g creatine
  • 5g glutamine
  • 40g dextrose (NOW Dextrose)

Meal Six (post workout)

Whey Shake

  • One scoop whey
  • 6 oz water
  • 5g creatine
  • 5g glutamine
  • 60g dextrose

Meal Seven

8 oz fish, or red meat
4 oz vegetable
4 oz moderate glycemic starch food (soy/wheat pasta, potato, yam, ect...) CLA

Meal Eight

Starch snack (rice cakes, soy crisps, wheat thins w/ hummus, ect...)
Cheat food twice a: (very small portion!)

Meal Nine (bed time)

Yogurt Shake

  • One scoop whey protein
  • 2 egg whites
  • 4 oz atkins yogurt
  • 8 oz non-fat milk
  • 6 large ice cubes
  • 5g glutamine
  • 5g creatine
ZMA, Tribulus, chromium picolinate, CLA

What Supplements Have Given You The Greatest Gains?

CLA and Tribulus.

Why do you love Bodybuilding?

I love bodybuilding for many reasons. The foremost reason is not for the trophies or the spot light (although I do enjoy them), but rather for the fact that the culmination of months/years of hard work all comes fruition when YOU step in front of the judges. It is the only sport that is judged solely on what you, the individual, has done or hasn't done every minute of every day since you began THE journey. It is truly a sport of individual achievement.


magnifying glass Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

In the immediate future, I will be competing in the Charm City Classic and the NY State naturals. In the not so near future, I plan to have won an invitation to compete for a pro card by the time I am 23 in a natural federation. Till then I plan on working on my symmetry, size, and conditioning. I always want to make fitness an important part of my life. Therefore after I graduate from graduate school, I plan on opening my own gym and rehab facility; while I'm working on that pro card of course!

Contest History:

  • All OCB or USBF sanctioned
  • 5-1st place class finishes
  • 2-2nd place class finish
  • 2-4th place class finish

What One Tip Would You Give Other Bodybuilders?

Everyone experiences set backs, whether they be in or out of competition/training. Always keep your goal at the forefront of your thoughts and don't let anything stand in your way!

Who Are Your Favorite Bodybuilders?

Of course Arnold &; Yates are my two favorite bodybuilders of all time; however, I do like Alexander Federov. I know, I know. He looked horrible in the N.Y. Pro, but I really admired his performance in the 2003 against Coleman and Cutler.

Despite a torn pec, he still managed to induce awestruck faces from the audience as he went to work. Furthermore, he's a Russian too, so I feel some camaraderie with him and I really think his physique is developed far beyond his years-at least it was anyway. Only time will tell who the next Coleman will be!