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Amateur Bodybuilder Of The Week: See Me In The NPC!

With no direction and a skinny frame, John was desperate to add muscle. He got a workout partner and slowly added mass to his physique with plans to hit the NPC in 2013!

Name: John Shabo
E-Mail: captainj209@hotmail.com
BodySpace: captain209
Location: Modesto, California
Age: 23  Height: 6'0"  Weight: 178 lbs
Years Bodybuilding: 2

Q
How did your bodybuilding journey begin?

I was always the scrawny kid with no form or definition whatsoever. I looked in the mirror and hated what I saw. I signed up at Gold's Gym my freshman year of college and remember walking in and seeing the guys with big builds lifting heavy weights. I felt insecure and left after a few minutes because I didn't feel like I belonged there.

I started working out at home, only using my little beginner's bench press and doing curls to get big arms. That got me nowhere. I stayed on that route until 2010 when a friend and I decided to hit the gym religiously. That's when bodybuilding became my passion. I created a detailed workout and nutrition regimen to get where I wanted to be. I spent hours giving it everything I had in the gym every day; pushing myself beyond my limits. As I stared seeing results, it gave me more motivation to get to the level where I could actually compete in the NPC.

What workout regimen delivered the best results?

Training one muscle group per day with abs worked best for me. For major compound lifts, I aim for five sets of 4-5 reps. Before every workout, I warm up on the treadmill for approximately eight minutes followed by appropriate stretching.

Day 1: Legs/Abs


Day 2: Chest/Abs


Day 3: Back


Day 4: Arms/Abs

Superset



Day 5: Shoulders


Day 6 & 7: Off

What nutrition plan fueled your body?

I'm always drinking water and munching on almonds.

Meal 1
Meal 2
Meal 3
Meal 4: Post-Workout
Meal 5
Meal 6
Meal 7

What supplements gave you the greatest gains?
Pre-Workout
Post-Workout
Before Bed

How did your passion for bodybuilding emerge?

My passion for bodybuilding started after seeing major results from the gym. People took notice and gave me the motivation to continue and eventually compete. It became more than a passion; it became a lifestyle. I enjoy training people and pushing them to reach beyond their fitness goals.

What/Who motivated you to be a bodybuilder?

My motivation to pursue bodybuilding came from friends who took notice of my passion for fitness and dedication to the gym. My goal to make the cover of a fitness magazine is highly motivating.

Where did you go for inspiration?

My main form of motivation came from Bodybuilding.com. I always go to Bodybuilding.com and browse through every category. Seeing fit physiques like Steve Cook and Ryan Hughes gives me motivation to get to that level. I also received lots of strength from my friends and girlfriend who push me.

What are your future bodybuilding plans?

My future bodybuilding plans are to compete in the NPC for the 2013 season. I decided to wait until 2013 because I want to make sure I will be ready to win it all when I enter.

What is the most important bodybuilding tip?

You absolutely need a workout buddy. I could not have gotten where I am without one. You need a person in your ear telling and helping you to go the extra mile, hit the extra rep, and add the extra weight. It's the only way to push it as hard as you can.

Who is your favorite bodybuilder?

The Icon, Arnold Schwarzenegger. He is the face of bodybuilding and motivates so many people. The reason I still say Arnold is because even though his era of bodybuilding has long passed, you still see motivational pictures and quotes from him posted everywhere. That is a legacy everybody wishes to leave.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com has been with me every step of the way; for motivation, new workouts, and supplementation. It's hands down the best value for supplements. Bodybuilding can be costly. Having a website that provides you with supplements at the lowest prices is a big help.

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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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bbassitt32

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bbassitt32

It obviously seems to be working for you, but this seems to be a very unorthodox diet plan. There are quite a few things in the diet that I am unsure of the methodology.

Dec 24, 2012 1:39pm | report
fieldsy4life

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fieldsy4life

It looks fine to me... He's got egg whites, lean meat, and healthy snacks with the greek yogurt and protein shakes. You can't expect everyone to eat 8 servings tilapia and brown rice every single day. My only suggestion would be add more fat and drop the fruit (sugar) - but like you said, it's working for him and his results show!

Dec 26, 2012 8:56am | report
piccdk

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piccdk

arnold is the king indeed. good job

Dec 24, 2012 6:18pm | report
  • Body Stats
  • ht: 11'8"
  • wt: 140.14 lbs
  • bf: 14.0%
Loko1990

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Loko1990

keep up the good work i use to weigh 120lbs two years ago before i started now im 173lbs. trying to get to 185 190lbs. keep it up!

Dec 24, 2012 6:35pm | report
captain209

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captain209

thanks alot, and good work to you aswell!

Dec 25, 2012 9:28pm | report
Naturalfuad

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Naturalfuad

nice job

Dec 25, 2012 7:58am | report
  • Body Stats
  • ht: 13'11"
  • wt: 167.2 lbs
  • bf: 13.0%
captain209

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captain209

thanks

Dec 25, 2012 9:28pm | report
mntbrn

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mntbrn

nice program.looking to try this one out.had very similar about a year and half ago.worked very nice.just got a couple questions maybe someone can answer me. day 4 supersets thats 5 exercises in a row without a stop and once you done them move over to the next super set?thanks

Dec 25, 2012 4:44pm | report
captain209

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captain209

on day 4, the supersets i do is the EZ bar curls with the pul ups, the rest of the tricep workouts after i just do regular sets, then i superset the curls with the dips after

Dec 25, 2012 9:31pm | report
Sickvtec101

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Sickvtec101

Great job man same here ryan hughes is someone who has motivated me into this always helping me on on any questions i have via social networks... keep up the good work

Dec 26, 2012 2:34am | report
africaMVP

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africaMVP

nice work man, am the same height as you but my weight is 195 fat kinder 10-13% and you are thinking of competing, reading your article motivated me man it mad me fill like am heading in right direction. thank alto bro and good luck on NPC

Dec 26, 2012 3:51pm | report
diller27

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diller27

Very nice work mate, i was lean bulking up until Xmas Eve and as some do endulge on the festive crap. But i had a sneek peek in the mirror today and i can see the carbs & fat lol. But its back to Supplements & Gym tomorrow and to get my Bodyspace up to date. Once again nice work and all the best in the new year.

Dec 26, 2012 4:33pm | report
AKPisMe

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AKPisMe

Amazing physique...I hope your shoulders make it to 30!

Dec 27, 2012 11:57am | report
Newman13

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Newman13

Impressive man. Just give me 6 more months.

Jan 3, 2013 2:41pm | report
Showing 1 - 14 of 14 Comments

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