- Name: Reed Pottschmidt
- E-mail: firstname.lastname@example.org
- Age: 22
- Where: Indianapolis
- Height: 5'5"
- Weight: 135 contest, 155 off
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Dumbbell Row
- Favorite Supplements: Optimum Nutrition Whey/Casein Protein and Creatine
How Did You Get Started?
In high school, I was the "short kid" and the kid with red hair, which in high school is not such a great combination. However, I always had a love for athletics and sports and was very competitive, always wanting to prove myself to people. This jumped to the next level in high school when I first joined the wrestling team my freshmen year.
Immediately I found a passion for training my body, essentially, making myself stronger and healthier. We weren't allowed to take weights as a class till junior year so until then I would go to the YMCA with my mom whenever I could. I took the teen training course and got teen certified to work out there.
Being 14 years old, I didn't really know how exactly to work out that would be most beneficial. So as soon as I could, I enrolled in a weight class and did so every semester for my junior and senior years. This is where I first learned about how many reps, how many sets, pyramiding for strength, one rep max outs and so on.
However, when I started college in fall of 2007, I soon found it hard to get myself to the gym being that I was a biology major, in the Air Force ROTC, and a fraternity. But I came back home after my sophomore year to work a bit, taking a break from school. January 2010 hit and I was tired of the way I looked and felt having to leave my fraternity, ROTC, and college.
So I decided to join a gym and change myself into a better me. In four months I went from 162 lbs to 138 lbs after much exercising and dieting. I took a break for a few months, started not liking what I saw again, and so it was time to go back to the gym. I went hard trying to loose fat but build muscle at the same.
I started researching and buying supplements and in January 2011, the main personal trainer (Kevin Stewart of Stewart Fitness) at my gym approached me about doing a bodybuilding competition being that he saw "potential" in me. At first I did not like the idea and thought it was silly. But after further talking and consideration, I decided I would give it a try.
In mid March I started my trainer's diet program and on June 4th 2011 I had my first competition in downtown Indianapolis where I placed first in both the Bantam Open weight division and the Lightweight Novice division. I did a second competition the week after, placing another first and a third.
What Workout Plan Worked Best For You?
My workout plan/routines have changed from time to time, but after much research through reading some books and magazines, I work out 6 days a week having my off day on Saturday. As far as cardio goes, I do 30-45 minutes in the morning before I eat breakfast on either the Stairmaster, bike, treadmill or elliptical.
- Leg Extensions: 4 sets of 20 reps
- Leg Curl: 3 add sets of 15-20 reps, 1 drop set of 15-20 reps
- Smith Machine Squat: 3 sets of 15 reps
- Seated Calf Raises: 4 add sets of 20 reps
- Walking Lunges: 3 sets of 15 reps per leg
- Bench Press: 3 add sets of 8-12 reps, 1 set of 3-5 negative reps
- Incline Dumbbell Press: 3 add sets of 8-12 reps, 1 drop set of 8-12 reps
Low Pulley Cable Crossovers: 3 add sets of 15 reps
High Pulley Cable Crossovers: 3 add sets of 15 reps
- Decline or Regular Push-Ups: 3 sets to failure
- One-Arm Rope Pulldowns: 3 add sets of 10-15 reps, 1 drop set of 10-15 reps
- Dips: 3 sets of 15 reps
- Dumbbell Kickbacks: 3 add sets of 10-15 reps
- Overhead Dumbbell or Rope Extension: 3 add sets of 10-15 reps
- Wide-Grip Pull-Ups: 3 add sets of 15 reps, 1 set of 3-5 negative reps
- Dumbbell Rows: 3 add sets of 10 reps, 2 drop sets of 10 reps
Wide-Grip Pulldowns: 3 sets of 8-10 reps
Reverse-Grip Pulldowns: 3 sets of 8-10 reps
- Seated Close Grip Cable Rows: 3 sets of 10-12 reps, 1 drop set of 10-12 reps
- Straight Arm Pulldowns: 3 sets of 10 reps, 1 drop set of 10 reps
- EZ Bar Curl: 3 sets of 15 reps
- Dumbbell Curl: 3 sets of 15 reps
- Bent Over Concentration Curl: 3 sets of 15 reps
- Seated Dumbbell Press: 3 add sets of 8-10 sets, 1 drop set of 8-10 reps
- Standing Smith Machine Press: 3 sets of 10-12 reps, 1 drop set of 10-12 reps
- Front Raise: 3 add sets of 10 reps, 1 drop set of 10 reps
- Dumbbell Lateral Raise: 3 add sets of 10 reps, 1 drop set of 10 reps
- Standing Cable Row: 3 add sets of 10 reps, 1 drop set of 10 reps
- Bent-Over Cable Raise: 3 add sets of 10 reps, 1 drop set of 10 reps
- Shrugs: 3 add sets of 15 reps, 1 drop set of 15 reps
- Squat: 4 add sets of 10, 10, 10, 5 reps, 1 drop set of 5 reps
- Leg Extensions: 4 add sets of 8 reps, 1 drop set of 8 reps
- Leg Curl: 3 add sets of 8-10 reps, 1 drop set of 8-10 reps
- Leg Press: 4 sets of 10 reps
- Seated Calf Raise: 4 pyramid sets of 20, 15, 12, 10 reps
Dumbbell Bench: 3 sets of 8-12 reps
Wide-Grip Pulldown: 3 sets of 8-12 reps
Incline Dumbbell Bench Press: 3 sets of 8-12 reps
Barbell Rows: 3 sets of 8-12 reps
- Barbell or Dumbbell Pullover: 3 sets of 10-15 reps
What Nutrition Plan Has Worked Best For You?
My nutrition plan has varied depending on whether I want to build muscle or burn fat for contest prep. For contest prep I do a ketosis or carb-cycling diet. However, now I am in the muscle building phase. I try to get 40% of calories from carbs, 45% from protein, and 15% from healthy fats.
- 2 scoops whey protein
- 1 large grilled chicken breast
- 1/2-1 cup broccoli or green beans
- 1/2-1 cup brown rice or 1 sweet potato
What Supplements Have Given You The Greatest Gains?
I have experimented with many types of pre-workouts, protein, and creatine. I have used the following pre-workouts: Pump Fuel, NaNo Vapor, and NO Fury. Protein: Six Star Whey Isolate. I have also used MuscleTech Cell-Tech Hardcore Pro Series. In addition to that, I have taken several fat burners such as Arson, Arsenal, Atro-phex, and Lipo-6 Black.
I also have taken a multivitamin, a B-vitamin complex, L-carnitine, green tea extract, CLA, flaxseed oil, and ZMA. After much time spent on reading articles and reviews on products and looking at their ingredients I have created my own supplement stack.
- Optimum Micronized Creatine: 1 scoop
- Scivation Xtend: 1 scoop
- Optimum Gold Standard 100% Whey: 1 scoop
Why do you love Bodybuilding?
I love bodybuilding because it is basically a mix of science, will power, and discipline. I believe the body is the most advanced machine on the planet and bodybuilding gives people a chance to reach their genetic potential. The body is capable of amazing things and this sport gives people a chance to see physiques that are not just given but earned.
As I mentioned, it is a sport, and being a competitive person, I have not only been gravitated to it, but completely sucked in, and I love it! The diets, supplements, different work out routines, researching and cutting out magazine articles from Flex, Reps, and Muscle Mag. When I finished my first two competitions, I knew this was just the beginning. Bodybuilding and working out makes me look forward each day to improving upon myself and hopefully inspiring other people to do the same for their lives.
What Motivates You To Follow A Healthy Lifestyle?
Many people believe that this generation is becoming the generation that is now seeing all of the health awareness branching from heart disease, cancer, diabetes, obesity, and etc. Now we see gym/ health cubs everywhere, and commercials/infomercials, TV shows, websites and magazines all about fitness and health. Honestly, I want to live for as long as my genetics permits.
Why would I want to do something of my own power to shorten my life? Many family members of mine have heart problems, diabetes, and weight issues. I want to avoid them. I am also motivated to follow a healthy lifestyle because I can motivate other people by example. At work for example, many people, guys and girls, have asked me for diet and work out advice.
I have even helped put together their diets and workout routines and got them to join at the gym I work at. My sisters are always checking the back of food labels and running. One of them is even a dietetic major.
What Made You Want To Achieve Your Goals?
What made want to achieve my goals was at first just to get healthy, in shape, and be proud of my body. But in reference to bodybuilding, it was a chance to do something I've never done, a chance to be on a stage and show people what I got. I have always wanted to be great at something, and bodybuilding gives me that chance.
I know I'm not going to be in the NFL or NBA or play in Wimbledon, but maybe I can appear in a magazine, get sponsored by a nutritional company, or even become a professional and compete on the biggest stages. That is something I hope to achieve.
What Are Your Future Bodybuilding Plans?
My future bodybuilding plans are to hopefully be able to earn an overall victory, compete in a national competition, and earn a pro card in one of the leagues. Being that I am a shorter guy, and me being able to reach the 200 lb mark for the IFBB seems a long way off, I still hope that one day I can say I'm a professional bodybuilder.
But as of now, I am just dieting and taking supplements combining them with my workout routine that I hope can add 10-15 pounds to my frame by next spring. Another venture I hope to be able to explore is fitness modeling. I mean who wouldn't want to see their pictures in a national magazine!
What One Tip Would You Give Other Bodybuilders?
The most important tip I would give a bodybuilder is to completely review their diet. I read that bodybuilding could be as much as 85% diet and I would agree. A bodybuilder's diet should be the foundation supported by the right kind of work out strategies and supplements. But as is said, the chain is only as strong as the weakest link, and I believe too many people over look the importance of their diet.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?