Amateur Bodybuilder Of The Week: Benjamin Mier

Benjamin knew he could sculpt a better body than Jacob Black after he saw Twilight with his girlfriend. That was more than two years ago. Mission Acomplished!

Name: Benjamin Mier
BodySpace: BenMier
Age: 20  Height: 5'8"  Weight: 162
Location: Bellingham, WA
Years Competing: 2.5

How Did You Get Started?

Growing up, my mom was always teaching me about health and my dad was always teaching me about fitness. I didn't get started seriously until I saw the first Twilight movie with my girlfriend and thought, "I bet I could get more ripped than Jacob Black if I tried." So I went to the gym, and two and a half years later I'm still hooked.

After discovering I'm intolerant to most processed food and my stomach can only hold a few hours' worth of food at a time, I realized how important healthy eating is for a highly functioning mind and body. Since then, I've had no interest in junk food. I'm dedicated to being the healthiest I can be.

What Workout Plan Worked Best For You?

I do high-intensity weight training two out of every three days, and rest on the third day. Each workout consists of two muscle groups: Back/Biceps, Chest/Triceps, Shoulders/Legs. I rotate through these three workouts, switching up repetitions and exercises as I see fit. I usually aim for failure at 8-10 reps per set, three sets per exercise, and 4-5 exercises per muscle group with one-minute rests between sets. My workouts are intense enough to where I burn fat while building muscle and do not need to do cardio or directly train my core. My core is trained secondarily through stabilization.

Day 1: Back/Biceps

Day 2: Chest/Triceps

Day 3: Off

Day 4: Shoulders/Legs

Days 5: Back/Biceps

Repeat Day 1

Day 6: Off

Day 7: Chest/Triceps

Repeat Day 2

And so on...

What Nutrition Plan Has Worked Best For You?

I eat four times per day with about 2700 calories at the moment. I stay lean year-round with no bulking or cutting phase. Each meal has a quality protein, complex carbohydrate, and a healthy fat source. I aim for 220 grams of protein, 240 g carbs, and 100 g fat per day.

Meal 1

Breakfast Shake

Meal 3: Post Workout
Meal 4
Meal 5
Which Supplements Have Given You The Greatest Gains?
Morning & Before Bed
Morning, Pre-Workout & Post Workout
Morning, Post Workout & Before Bed
    Muscletech Neurocore: 1 serving
Pre- & Post Workout
Before Bed
Why Do You Love Fitness/Bodybuilding?

I love having control over how my body looks and how efficiently it functions. The gym is one of the only places I feel at peace ... where I can get lost in my music, away from negative thoughts, only focusing on moving as much weight as I can. I love to feel powerful and pumped, feeling the stress burn away with every rep; knowing my body will thank me in the future for every exhausting workout. It's one thing I've always had that makes me feel good about myself and keeps my mind at peace, no matter what the rest of my life is like.

What Motivates You To Follow A Healthy Lifestyle?

My motivation mainly comes from within. Most people have no idea about my commitment to health and fitness since I'm a busy full-time student. My only supporter is my wonderful girlfriend Samantha who is behind me through all my odd training and dieting habits!

What Made You Want To Achieve Your Goals?

After I started reading about how unhealthy America has become and all of the different lifestyle trends that are slowing killing us, I decided to eliminate everything unhealthy from my life. I want to achieve my goal of continuously trying my hardest to give my body proper care. I only have one life and intend to live it for as long as possible. I relate health and fitness with a car analogy. Say you're given one car to last you your whole life, and if it ever stops running then you die with it. Wouldn't you want to give it the best parts, maintenance, and fuel possible?

What Are Your Future Fitness/Bodybuilding Plans?

I plan to continue training as best I can to maintain my muscle mass. Maybe one day I'll compete in a bodybuilding competition if I have time while in school. My main goal would be to become recognized/sponsored and do fitness modeling to help pay for my education since I don't have the time for a consistent job.

What One Tip Would You Give Other Fitness Competitors?

My motto is, "Muscles come from the gym, physiques come from the kitchen." I strongly believe proper diet is the key to an aesthetic physique. Consistent and efficient training is the key to building and maintaining the muscle, but you can't grow without eating right. Lift weights for your health, looks come second.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I am a big fan of Jamie Eason; her personality is as wonderful as her looks. She's down-to-earth and feels more like a friend than a big-shot celebrity when following her life on Facebook. Arnold Schwarzenegger would probably have to be my favorite bodybuilder. He excelled at everything he ever did because he worked hard.

What Features Do You Use On

I love meeting new people and discussing health/fitness topics on the site. The forums are the first place I go if I ever need help with something, there are thousands of wonderfully helpful people eager to help me succeed and who care about my progress without knowing me. The stats tracker helps me overlook my measurements, weight, and strength goals. The thing I use the most is the store, because I love sorting through different supplements and determining which is best for my needs in each category. I also really enjoy watching the Fitness 360 interviews and learning about the diet/training/supplementation the pros use. I frequently incorporate new things into my training from these interviews.

Photographic Credit: Travers Dow,

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