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Amateur Bodybuilder Of The Week: Cut To The Bone!

Ethan's body is a big block of muscle capable of handing serious horsepower. His plans build mass with exercises that combine bodybuilding and powerlifting!

Name: Ethan Smoorenburg
E-Mail: ethan.c620nutrition@gmail.com
BodySpace: EthanS311
Location: Lafayette, Louisiana
Age: 21  Height: 5'6"  Weight: 165 lbs
Years Bodybuilding: 2

Q
How Did Your Bodybuilding Journey Begin?

As a child, I was fascinated at the amount of weight my father could move. Seeing him make size and strength gains lit a fire in me that still burns to this day. I was athletic at a young age and continued through high school, but I wasn't the biggest guy. I was actually quite small. From seventh grade to my freshmen year in high school, I was 5-foot-4, 120 pounds, got picked on a tad, but never let it get to me.

At age 12, my dad handed me The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding and I've been hooked since. I started working out immediately after, but really started hitting it hard my freshmen year in high school. My dad gave me my first protein shake and I gave it my all in the muggy (no A/C) weight room of Patterson High School. I gained 15 pounds in a summer and went from a shrimp to a monster. I strived to conquer goals in and out of the gym. I always want to get bigger and stronger.

My friend and coach Brian Melancon is another reason I decided to bring it to the stage. He suggested that I should compete. I place 100 percent trust in Brian. His skills are the best and his will is unmatched. I knew he would get me where I wanted to be.

I love setting goals and accomplishing them. The work never stops. When one goal is accomplished, another is immediately set and a course of action is put in place. I try and carry this into all aspects of life. It's not about doing what others can't. It's about doing what others won't.

What Workout Regimen Delivered the Best Results?

My workout regimen is the same in and out of contest prep. I rest as needed between sets to make sure I get full contractions and reach my rep range for each set. I created a type of power hypertrophy adaptive training split that works well. The idea of the protocol comes from Dr. Layne Norton.

Day 1: Upper Body Hypertrophy


Day 2: Legs/HIIT Cardio
  • Squats Squats

    Squats

    5 sets of 12, 10, 10, 8, and 8 reps
  • Leg Press Leg Press

    Leg Press

    4 sets of 12, 12, 10, and 10 reps, 1 dropset of 8, 14, and 20 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 12, 10, 10, and 8 reps
  • Leg Curls Leg Curls

    Leg Curls

    4 sets of 12, 12, 10, and 8 reps
  • Car Pushes Car Pushes

    Car Pushes

    7 sets with 90-second rests between pushes


Day 3: Back/Biceps


Day 4: Chest/Triceps


Day 5: Back/Shoulders


Day 6: Quads/Arms


Day 7: Hamstrings/Glutes/Abs



Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Nutrition Plan Fueled Your Body?
Meal 1
Meal 2
Meal 3
Meal 4: Pre-Workout
Meal 5: Post-Workout

What Supplements Gave You the Greatest Gains?

How Did Your Passion for Bodybuilding Emerge?

My passion for bodybuilding started when I realized you can obtain any look you want if you give it time. Rome wasn't built in a day and a bodybuilder can't be formed from one workout. I love seeing progression during a protocol. Turning aesthetic weaknesses into strengths and improving what you're already good at are tools for success.

What/Who Motivated You to Be a Bodybuilder?

My dad worked out hard when I was growing up. Seeing him make gains and hearing him push through reps to get everything he could from his body motivated me to start working out. I saw that with consistency and dedication you can take your physical attributes to places previously impossible.

Where Did You Go for Inspiration?

I think of the goal in mind when I get a case of the "don't wants." It makes me realize what I have to do to get where I want to be. I also like to watch videos on YouTube to get pumped up. Seeing people who made it to the top do what they love gets me going.

What Are Your Future Bodybuilding Plans?

I was fortunate to qualify nationally this year. I plan to compete in the 2014 Team Universe Competition. My coach set a course of action for this show only days after this season has ended. From there, I hope to compete for Team USA and obtain my IFBB pro card. Then I want to obtain my IFPA pro card. I powerlift in the offseason and I'm a true believer that bodybuilding and powerlifting greatly complement each other. I plan to get a pro card in powerlifting. I have always had a dream to become a professional athlete and won't stop until I get there.

What Is the Most Important Bodybuilding Tip?

Give your best every day, every rep, every second, and in everything you do. If you put all of your effort toward a goal, you will be amazed at what you can accomplish. Plan ahead and always have a course of action.

Who Is Your Favorite Bodybuilder?

Ronnie Coleman is my favorite bodybuilder. He was at the top of the sport when I was growing up. I still look up to him to this day because of his "shut up and lift" attitude. He was never concerned about the weight on the bar. He knew he could pick it up.

How Did Bodybuilding.com Help You Reach Your Goals?

I receive the best supplements at the best prices from Bodybuilding.com. I've shopped with the site for about three years and have been consistently impressed. Their articles on contest prep have answered questions that others couldn't.

Ethan's Top 5 Gym Tracks
  1. "Hustler Musik" by Lil Wayne
  2. "No New Friends" by Drake
  3. "White Walls" by Macklemore & Ryan Lewis
  4. "Change" by Deftones
  5. "Hold Me Back" by Rick Ross

Thanks:
I want to take this opportunity to thank people who helped me thus far in my bodybuilding career. I have an amazing support system, starting with my family. They are willing to do anything and everything to make my contest preparation as smooth as possible. They make every effort to be at my shows and I owe my success to them. My family allows me to be at my best through their encouragement and constant help.

I'm the luckiest guy in the world because of the person I have the privilege to call my girlfriend. She's by my side through the entire process and is always there to assist me to cook food or steer the vehicle for car pushes at 9:30 p.m.

Finally, I must thank my coach, Brian Melancon, CEO of C620 Nutrition. He talked me into doing a show and hiring him was the best decision I ever made. I trust Brian with my intended progressions and follow his detailed protocols with 100 percent effort. He's the best at what he does and his bountiful knowledge and ability to make somebody the best on stage goes incomparable.

Photo Credit:
Muscular Development, pictures by James Allen
Redstick Classic, photos by Dino Cantrelle


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About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...

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vsniperviperv

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vsniperviperv

Great job but maybe resting one day a week would help your body grow even bigger! Love all the compounds though!

Aug 12, 2013 6:27pm | report
charleswatson

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charleswatson

I agree. No recovery days... seems almost destructive. The article and workouts provided were a great read though.

Sep 1, 2013 6:33pm | report
calimocho

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calimocho

I have no advice for this guy! Great work man

Aug 12, 2013 7:59pm | report
racks11479

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racks11479

CT said it's stiiiiilll you muthf**ken set! Beast of a workout man!

Aug 13, 2013 8:59am | report
balls2dawalls

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balls2dawalls

I'm sure your dad is proud you followed on his steps and inspired you to become the man you are today, Great work!!!!

Aug 13, 2013 12:32pm | report
Satsao

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Satsao

Incredible , i wanna be just like him

Aug 13, 2013 1:09pm | report
  • Body Stats
  • ht: 11'10"
  • wt: 142.6 lbs
  • bf: 13.0%
fadi84

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fadi84

Great work man :)

Aug 13, 2013 2:15pm | report
Qotu79

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Qotu79

The cheese grits alone make his diet OUTSTANDING! lol!

Aug 13, 2013 2:16pm | report
jwethall

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jwethall

You're an enormous 165!!!

Article Rated:
Aug 14, 2013 12:39am | report
IronReaper337

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IronReaper337

Awesome he is from lafayette! Likewise. Keep up the badass work. I'm sure you train at reds. Mirin

Aug 14, 2013 7:30am | report
just2lift

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just2lift

good job bro

Aug 14, 2013 12:08pm | report
EthanS311

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EthanS311

Thanks everybody!!!

Aug 19, 2013 5:51pm | report
ironaddict21

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ironaddict21

very inspiring. interesting meal plan. no meal after the post workout meal, interesting.

Aug 19, 2013 7:36pm | report
jackallen09

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jackallen09

Great workout man, im going to try and replicate this to a degree and i will try and keep you posted on my results if you want me too? New too all this and although you are clearly no amateur i can see that this will be beneficial to both beginner and pro alike. Cheers

Sep 23, 2013 4:37am | report
  • Body Stats
  • ht: 16'3"
  • wt: 195.11 lbs
  • bf: 20.0%
datdude43

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datdude43

Great Work Ethan!! Great to see a friend achieving his goals. Tell Brain we miss him at the gym lol

Article Rated:
Jan 25, 2014 11:25am | report
Showing 1 - 15 of 15 Comments

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