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Amateur Bodybuilder Of The Week: Peeled Proportion
SHAREQ
How did your bodybuilding journey begin?I graduated high school at an impressive 135 pounds. I was lean, detailed, and voted best body by my graduating class. I thought I was huge. My self-perception was way off.
I was a bodybuilding fan early in my life, but couldn't get started until my other sport-related exploits were finished. I ran track in high school and accepted a scholarship to Iowa State University for four years in the Big 12 Conference. Developing bulging rear delts and striated triceps didn't help me sprint faster. Our routines were low-rep, explosive, dynamic movements like power cleans, snatches, and box squats.
By the time I graduated from ISU, the highest number I ever hit on a scale was 165 pounds. My race weight was around 155 pounds. When my tenure finished, I graduated, and moved on. I started pursuing a bodybuilding lifestyle as a new chapter to challenge my body and mind.
What workout regimen delivered the best results?
I use a workout regimen as a simple guideline because I'm instinctive in my training. I always listen to my body and I don't train with a spot-on regimen. I know my body and I listen to it and believe that is one of the keys to avoiding injuries.
Day 1: Legs
Leg Extensions
3-4 sets of 10-15 reps
Barbell Squat
4 sets of 6-12 reps
Leg Press
4 sets of 8-15 reps-
Leg Extensions
7 sets of 10-12 reps 
Seated Leg Curl
4 sets of 10-12 reps
Romanian Deadlift
4 sets of 8-10 reps (shown with barbell)
Standing Leg Curl
4 sets of 8 reps
Lying Leg Curls
7 sets of 10-12 reps
Donkey Calf Raises
4-5 sets of 12-20 reps
Seated Calf Raise
4 sets of 12-20 reps
Standing Calf Raises
4 sets of 12-20 reps
Superset
Resume Regular Sets
Day 2: Chest/Biceps
Barbell Incline Bench Press
4 sets of 6-12 reps
Incline Dumbbell Press
4 sets of 8-12 reps
Incline Dumbbell Flyes
4 sets of 10 reps
Leverage Declilne Chest Press
4 sets of 6-12 reps
Butterfly
7 sets of 10-12 reps
Barbell Curl
4 sets of 8-12 reps
Dumbbell Bicep Curl
4 sets of 8-12 reps
Hammer Curls
3 sets of 8-10 reps
Cable Curls
7 sets of 10-12 reps
Day 3: Off
Pull-Ups
4 sets of 8-12 reps
Straight-Arm Pulldown
4 sets of 10 reps
Reverse Grip Bent-Over Rows
4 sets of 8-12 reps
Seated Cable Rows
4 sets of 8-15 reps-
Straight-Arm Pulldown
4 sets of 10 reps 
Wide-Grip Lat Pulldown
4 sets of 8-10 reps
Leverage Iso Row
7 sets of 10-12 reps
Hyperextensions (Back Extensions)
4-5 sets of 10-12 reps-
Lying Leg Curls
4-5 sets of 10-15 reps -
Romanian Deadlift
4 sets of 8-12 reps -
Seated Leg Curl
4 sets of 8-12 reps 
Glute Ham Raise
4 sets of 8-10 reps-
Lying Leg Curls
7 sets of 10 reps 
Front Barbell Squat
4 sets of 10-15 reps
Hack Squat
3 sets of 8-12 reps
Dumbbell Lunges
3 sets of 8-12 reps-
Leg Extensions
7 sets of 10 reps -
Seated Calf Raise
4 sets of 12-20 reps -
Donkey Calf Raises
4-5 sets of 12-20 reps 
Dumbbell Shoulder Press
4 sets of 8-12 reps
Front Dumbbell Raise
4 sets of 8-10 reps
Dumbbell Lateral Raise
7 sets of 10-12 reps
Dumbbell Shrug
3-4 sets of 10-12 reps
Barbell Shrug
3-4 sets of 10-12 reps
Reverse Machine Flyes
7 sets of 10-12 reps
Close-Grip Barbell Bench Press
4 sets of 8-12 reps
Triceps Pushdown - Rope Attachment
4 sets of 12-20 reps
V-bar Ppush-Downs
4 sets 8-12 reps
Lying Triceps Press
4 sets of 8-10 reps
Day 4: Back
Superset
Resume Regular Sets
Superset
Resume Regular Sets
Day 5: Legs
Superset
Resume Regular Sets
Superset
Resume Regular Sets
Day 6: Shoulders/Triceps
Day 7: Off
Liquid Egg Whites
1 cup
Whey Isolate Protein
25 grams
Oats
1 cup
-
Eggs
3 Whole Eggs
-
Egg Whites
1 cup
Red Peppers
1/2 cup diced
-
Whey Isolate Protein
50 grams
-
Oats
1/2 cup
-
Whey Isolate Protein
50 grams
Dextrose
60 g
Sirloin Steak
12 oz
Brown Rice
1 cup
Ground Beef
8oz
Natural Ppeanut Butter
2 tbsp
Cottage Cheese
1/2 cup
Casein Protein
40 g
Flax Seed Oil (mixed with shake)
1 1/2 tbsp
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- Body Stats
- ht: 5'9"
- wt: 175 lbs
- bf: 8.0%
- Body Stats
- ht: 5'9"
- wt: 172 lbs
- bf: 7.0%
- Body Stats
- ht: 5'10"
- wt: 182 lbs
- bf: 16.0%
- Body Stats
- ht: 6'0"
- wt: 195 lbs
- bf: 12.0%
- Body Stats
- ht: 5'11"
- wt: 223 lbs
- bf: 21.0%
- Body Stats
- ht: 5'9"
- wt: 162 lbs
- bf: 8.0%
- Body Stats
- ht: 5'10"
- wt: 176 lbs
- bf: 13.0%
- Body Stats
- ht: 5'8"
- wt: 206 lbs
- bf: 10.0%
- Body Stats
- ht: 5'6"
- wt: 152.6 lbs
- bf: 6.0%
- Body Stats
- ht: 6'0"
- wt: 183.5 lbs
- bf: 16.0%
- Body Stats
- ht: 6'0"
- wt: 190 lbs
- bf: 30.0%
- Body Stats
- ht: 6'1"
- wt: 195 lbs
- bf: 8.0%
- Body Stats
- ht: 6'0"
- wt: 195.2 lbs
- bf: 12.0%
- Body Stats
- ht: 5'7"
- wt: 165 lbs
- bf: 6.0%
- Body Stats
- ht: 5'6"
- wt: 255 lbs
- bf: 60.0%
- Body Stats
- ht: 5'10"
- wt: 205 lbs
- Body Stats
- ht: 5'8"
- wt: 154 lbs
- bf: 12.0%
- Body Stats
- ht: 5'8"
- wt: 206 lbs
- bf: 10.0%
- Body Stats
- ht: 5'10"
- wt: 196 lbs
- bf: 12.0%
- Body Stats
- ht: 6'1"
- wt: 210 lbs
- bf: 20.0%
- Body Stats
- ht: 6'0"
- wt: 184 lbs
- bf: 10.0%
- Body Stats
- ht: 5'8"
- wt: 206 lbs
- bf: 10.0%
- Body Stats
- ht: 6'0"
- wt: 226 lbs
- bf: 16.0%
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What Nutrition Plan Fueled Your Body?
I make sure to drink 1-1 1/2 gallons of water daily.
Meal 1
Meal 2
Pre-workout
Post-workout
Meal 3
Meal 4
Meal 5
Meal 6
What supplements gave you the greatest gains?
I usually stick with a BCAA formula because it makes drinking a gallon and a half of water per day much easier. I also keep the oils (fish and flaxseed) in my regimen, but I cycle using pre-workouts on and off every eight weeks or so.
With water all day
With Meal 1
With Meal 2
Pre-workout
Post-workout
With Meal 4
With Meal 5
With Meal 6
How did your passion for bodybuilding emerge?
Bodybuilding for me is, and always will be, an art and a passion. I was a design major in college and can appreciate the perspective taken by guys like Shawn Ray on how bodybuilding should be based on things like symmetry, definition, proportion, and presentation. When you take that approach to bodybuilding and focus on the shape and balance of the body and the development of the muscle, it's like sculpting a living, breathing masterpiece. I have a vision of what my masterpiece is and I'm passionate about my work toward my sculpture.
What/Who motivated you to be a bodybuilder?
This may sound funny, but Marvel Comics and Dragonball Z characters are what motivated me. The reason I wandered to the magazine section at the grocery store and looked at bodybuilding magazines as a kid was because I wanted to look like my action figures. I wanted to have their muscles, the size, and the detail. I found out it was an actual sport and wanted to be a bodybuilder ever since.
Where did you go for inspiration?
I go to YouTube and BodySpace and watch videos of guys who possess my ideal physique like Stan McQuay and Shawn Ray. I look at my BodySpace to see photos of where I was the last time I dieted, which motivates me to push forward so I can progress and be better next time.
What are your future bodybuilding plans?
I just competed in my first show November 3 at the 2012 NPC Midwest Ironman at the Gateway Theater in Chicago, Illinois. It was a great experience and I'm happy to have finally done a show. I would like to compete in that show again next year in the light heavyweight division. With a baby girl and a wedding on the way, I'll have to wait and see what I can realistically accommodate in my schedule as far as show prep goes.
What is the most important bodybuilding tip?
If you're a rookie like me, find a prep coach—someone local who is seasoned in the sport and has lived the trial-and-error days. I know a few guys who just read articles and make educated guesses only to have the end result be less than desirable. The suffering endured during prep isn't worth a poor contest showing. If you're going to suffer through the cardio and diet, it should be worth it.
Who is your favorite bodybuilder?
My favorite bodybuilder is Shawn Ray. I respect the fact that he built his physique based on what he believed bodybuilding to be. He never sacrificed his shape, balance, or symmetry to play the size game and stack up with the likes of Dorian Yates and Nasser El Sonbaty. I even incorporated some of his poses from the 1999 Mr. Olympia contest into my routine.
How did Bodybuilding.com help you reach your goals?
I've been using Bodybuilding.com as a resource for supplement reviews and training advice for many years. I joined BodySpace in 2008, so I've been frequenting the site for at least five years. After checking the forums daily and many supplement orders later, I'm coming closer to my goal physique every day. I can attribute many of my successes and my newfound training and supplementation knowledge to Bodybuilding.com.
Contest History
November 3 - 2012 NPC Midwest Ironman - 1st Place Middleweight Novice, 2nd Place Middleweight Open
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27 Comments
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jaepeel
When getting cut up I rely mostly on diet, but I will do the stair stepper either 20min before a workout 3x/week or 45min of stairs as a cardio session by itself without lifting. I pretty much only do stairs so I can have striated glutes.
KettleBellFreak
that is the kind of leg day I like to see! I might even try that one myself. Sweet *** physique. wheels and delts are impeccable.
TerrySmithJr
Awesome man... Same with me man.. ha ha Love Dragon Ball Z. I would watch it just before I worked out, Then Power Up
loganmikevick
I'm pretty sure he meant 60 grams, it's a good way to get the proper amount of fast acting carbs after a workout
jaepeel
^ This. Dextrose is the best fast digesting carb to spike the insulin and transport the nutrients from your post workout shake and meal.
jaepeel
Ab workouts are pretty non-existent off season. Before a shoot or show, maybe 3 weeks out, I will do hanging leg raises, decline crunches and then lying leg raises in that order 3x each. I'll do that every other day.
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