- Name: Nick Grest
- E-mail: Grest05@yahoo.com
- Age: 23
- Where: Hammond, Louisiana
- Height: 5'9"
- Weight: 170 lbs contest, 205 lbs off
- Years Bodybuilding :6
- Favorite Bodypart: Shoulders
- Favorite Exercise: Dumbbell Shoulder Press and Dumbbell Kickbacks
- Favorite Supplements: NO Shotgun, Green MAGnitude, Muscle Juice
How Did You Get Started?
I got serious into bodybuilding when I was 18 years old and started college at LSU. Growing up I always wanted to be big, but when I was young I was just an overweight kid. Then I went on a diet when I was about 10 years old and lost a lot of weight, but then I was just a small kid.
I worked out on and off throughout high school, but I ran cross country and track so I never was able to get into a good routine and put on serious mass. Once I got to college I decided to get serious about my training and started to learn more about proper exercise, supplementation, and nutrition. After working out for about 5 years, I finally decided to step up on stage at my first bodybuilding competition, Power Shack Classic, and I won my division, which was Lightweight Novice.
What Workout Plan Worked Best For You?
I have used many different workout plans throughout the years. I have found that high volume and high intensity workouts work best for me. I concentrate on getting the biggest pump I can and I tend not to focus too much on the amount of weight that I use.
I find that proper form goes a long way, and that 10 reps with excellent form and lighter weight is far superior to 10 reps with decent form and slightly higher weight. I am always chasing the pump and I believe the more blood flow you can get to the muscles, the better you are working them.
Here is a sample workout plan when I am trying to cut body fat for a competition or photo shoot. I like to work opposing body parts such as chest and biceps on one day and back and triceps the next. This way I can superset, keep the pace faster, and keep my heart rate up to give me a cardio effect while working out.
When I am dieting and cutting down I actually do abs every day, but mostly non-weighted exercises such as basic crunches, leg lifts, hip thrusts, oblique crunches, etc. I believe that the hardest part of getting abs is just doing abs, even though it seems simple, you just have to remember that the abs are a tough muscle and they need a lot of volume training to get results. Also, I do cardio about 5 days a week, starting at about 20-25 minutes during the first week and working my way up to 45-60 minutes at a time.
- Barbell Bench Press: 2 warm up sets of 15, 4 sets of 12, 8, 6, 12 reps
Dumbbell Bench Press: 4 sets of 12, 8, 6, 12 reps
Straight Bar Curls: 4 sets of 12, 8, 6, 12 reps
Incline Cable Flyes: 3 sets of 12, 12, 8 reps, 1 drop set of 8 reps
Hammer Curls: 4 sets of 12, 12, 8, 8 reps
Flat Cable Flyes: 3 sets of 12, 12, 8 reps, 1 drop set of 8 reps
One Hand Cable Curls: 3 sets of 12, 12, 8 reps, 1 drop set of 8 reps
- Preacher Cable Curls: 3 sets of 12, 10, 10 reps, 1 drop set of 10 reps
- Wide Grip Pull-Ups: 40-50 total reps (as few sets as possible)
- Wide Grip Pulldowns: 3 sets of 10, 8, 6 reps
Underhand Bent-Over Rows: 4 sets of 12, 12, 10, 8 reps
Cable Skull Crushers: 4 sets of 12, 12, 10, 8 reps
Neutral Grip Pulldowns: 3 sets of 12, 10, 8, reps, 1 drop set of 8 reps
Close Grip Bench: 4 sets of 12, 10, 8, 8 reps
Wide Grip Cable Rows: 3 sets of 12, 10, 10 reps, 1 drop set of 10 reps
Underhand Cable Triceps Pushdowns: 3 sets of 12, 10, 10 reps, 1 drop set of 10 reps
- V-Bar Triceps Pushdowns: 3 sets of 12, 10, 10 reps, 1 drop set of 10 reps
- Dumbbell Shoulder Press: 2 warm up sets of 15 reps, 5 sets of 15, 15, 12, 12, 10 reps
Rear Delt Raises: 3 sets 12, 12, 10 reps, 1 drop set of 10 reps
Upright Rows: 3 sets 12, 12, 10 reps, 1 drop set of 10 reps
Side Lateral Raises: 3 sets 12, 12, 10 reps, 1 drop set of 10 reps
- Dumbbell Shrugs: 4 sets of 12-18 reps
- Bench Squats: 2 warm up sets of 12 reps, 5 sets of 12, 10, 8, 6, 12 reps
Leg Press: 5 sets of 12, 12, 12, 10, 8 reps
Step Ups: 5 sets of 12, 12, 12, 10, 8 reps
Leg Extensions: 2 sets of 15, 12 reps, 1 drop set of 12 reps
Leg Curls: 2 sets of 15, 12 reps, 1 drop set of 12 reps
- Calf Raises: 5 sets of 15-20 reps
Alternate between repeating Monday or Tuesday's workout.
What Nutrition Plan Has Worked Best For You?
I eat pretty clean all year long, even when I am trying to gain weight. Now that doesn't mean that I don't get some fast food or Chinese food every now and then when bulking, but throughout the day I keep it pretty clean. I go for high protein and carbs, while keeping fats relatively low when I am bulking. My diet gets extremely strict when I am cutting down though.
When dieting down, I prefer to do high protein, low carbs and moderate healthy fats. I also do carb cycling while cutting, which I believe works great for me, I would generally have 1 high carb day, 3 very low days, and 3 moderate carb days a week.
Sample diet for one of my low carb days:
- 50g whey protein shake with water
What Supplements Have Given You The Greatest Gains?
I am not a huge supplement guy, I mean yes they do help, but I do not buy into all the hype of these new "amazing" supplements, so I just stick to the basics. I of course I drink whey protein or weight gainer protein shakes throughout the day to keep my protein intake high, and I always take a multi vitamin and 5 fish oil pills a day to help with cholesterol and my joints.
Other than those, I like a good pre-workout supplement like NO Shotgun or Black Powder to give me energy and get me in "the zone" for my workouts, and a take some creatine after my workouts to help me recover and help take away the worry that I may be overtraining. The last thing that I sometimes add in is a BCAA powder like Xtend when I am cutting down, just because since I am on such a restricted diet, I think it helps you preserve muscle while dieting and doing a lot of cardio.
- Multivitamin: 1 serving
- Fish Oil: 1000mg
- MRI Black Powder: 1 scoop
- Scivation Xtend: 2 scoops
- Controlled Labs Green MAGnitude: 1 scoop
Why do you love Bodybuilding?
I love bodybuilding because of the way that it makes me feel, both physically as well as mentally. The changes that I can see in my body and feel in my mind are incredible and make me want to continue progressing. It isn't something that comes easy and it takes an incredible amount of work, and I love how only a select few are willing and able to put forth the effort it takes to succeed in bodybuilding.
What Motivates You To Follow A Healthy Lifestyle?
I just love how being healthy makes me feel and look. I love that I have energy all the time when most people get exhausted just by walking around the block or up a couple flights of stairs. Humans aren't meant to be sedentary and to sit on the couch all the time eating chips and being unhealthy, they are meant to get out there and live their life to the fullest.
What Made You Want To Achieve Your Goals?
I think the thing that made me want to achieve my goals the most is the fact that a lot of people probably thought that I couldn't, so I wanted to prove them wrong. Most people do not possess the mental and physical toughness to achieve their goals, so I wanted to show that I did have these qualities and that I will not let anything get in my way.
I know when I was little, I was made fun of for being fat, and when I decided to lose weight, many people did not think I could do it, and I proved them wrong. Then when I was a skinny kid and wanted to get bigger, many people said I did not possess the genetics, body frame, or work ethic to become a "big guy", so I proved them wrong again. So now I dare anyone to set a limitation for me, and I will prove to them once again that I am not held back by limitations, I will achieve what I want to achieve.
What Are Your Future Bodybuilding Plans?
I want to compete at least twice this year and get some more experience under my belt as well as do a couple more photo shoots to help expand my name and image. Also, I hope to get my website, www.GrestFitness.com better known, I sell personalized workout and nutrition plans on my site that I personally write up to meet the individuals needs, experience, time frame, and goals.
It has been up for a couple months but I have not yet been able to get the word out there properly yet, and I hope that I can soon so that I can help others to accomplish their own health, fitness, and lifestyle goals.
What One Tip Would You Give Other Bodybuilders?
One tip that I want to give other Bodybuilders is to remember that it takes time, and that if it was easy then everyone would be in great shape. So just stick to you exercise and nutrition plan and you will accomplish your goals in time. Don't let anyone tell you what you can and cannot do, only you can decide what you are capable of, and always remember, "Life is what you make it".
Who Are Your Favorite Bodybuilders?
My favorite bodybuilders are mostly old school guys such as Arnold of course, bodybuilding would not be where it is today without Arnold Schwarzenegger. I am also a huge fan of Lou Ferrigno because of all he overcame and his sheer size and Frank Zane because he was able to look huge while being under 200 pounds.
What Features Do You Use On Bodybuilding.com?
I use all the features, I check the SuperSite and BodySpace nearly every day to read up on new articles and keep in touch with others in the bodybuilding community. I also check out the Forums from time to time when I am trying to find out others' opinions of different supplements or training methods, and of course I use the Store to buy protein supplements, pre-workout powders, and creatine products.