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Amateur Bodybuilder Of The Week: Sizeable Symmetry

When soccer cut into his lifting time, Alex left his sport to become a bodybuilder. Now the Oregon native plans to hijack the NPC podium on his path to IFBB supremacy!

Name: Alex Atanasov
E-Mail: atanasov18@hotmail.com
BodySpace: alexAT23
Location: Beaverton, Oregon
Age: 24  Height: 5'11"  Weight: 200 lbs
Years Bodybuilding: 5

How Did Your Bodybuilding Journey Begin?

I started weightlifting my sophomore year in high school (age 15) to get stronger for sports and immediately fell in love with it. I continued lifting on a regular basis. After my second year of college soccer, I started picking up more weight and lost interest in sports.

My body responded well to consistent weight training. With the right diet and workout routine, the gains started appearing. I went from a 180-pound soccer player to 200 pounds of solid muscle by age 22. I continued training hard and reached my goal weight of 225 pounds. Within the last year, I dropped weight, because my main goal changed to develop a "fitness" look with the right proportion, symmetry, and size to fit my frame. I'm 200 pounds with about five percent body fat currently.

What Workout Regimen Delivered the Best Results?

Depending on my goals at the time, I use different approaches and strategies with dieting and training. During my off-season, I do low reps with a weight that's 80-90 percent of my one-rep max with longer rest periods. When I'm cutting with low calories, my reps increase and the weight drops between 65-85 percent of my one-rep max.

Regardless of the season, I lift six days per week and generally hit two muscle groups at a time. I do 15-20 sets per muscle group in a dropset/superset combination. Chest/biceps and back/triceps are my favorite splits because they give my arms a full pump. I'm able to keep my heart rate up, which is great for cardiovascular fitness.

Day 1: Chest/Biceps/Abs/Cardio

Superset



Day 2: Back/Triceps


Day 3: Shoulders/Traps/Cardio

Superset



Day 4: Legs/Abs


Day 5: Chest/Biceps


Day 6: Back/Triceps/Abs


Day 7: Cardio

Amateurs Of The Week Main Page

Amateurs Of The Week
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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?
Bulking Diet ///

Totals:
Protein: 300 g
Carbs: 270 g
Fat: 105 g
Calories: 3205

Meal 1: 7 a.m.
Meal 2: 10 a.m.
Meal 3: 1 p.m.
Meal 4: 4 p.m.
  • Steak

    Steak

    8 ounces

  • Yam

    Yam

    1 large yam

  • Steamed Vegetables

    Steamed Vegetables

    1/2 cup

Meal 5: 7 p.m.
Meal 6: 10 p.m.

Cutting/Pre-Contest Diet ///

Totals:
Protein: 350 g
Carbs: 120 g
Fat: 40 g
Calories: 2240

Meal 1: 7 a.m./pre-workout
Meal 2: 10 a.m./post-workout
Meal 3: 11 a.m.
Meal 4: 1:30 p.m.
Meal 5: 4 p.m.
Meal 6: 7 p.m.
Meal 7: 10 p.m.

What Supplements Gave You the Greatest Gains?

How Did Your Passion for Bodybuilding Emerge?

I have always been amazed by great physiques in movies and magazines. When I started weight training and saw the results on my body, it gave me the drive to take it to another level. My goal is to build the best physique I can for my frame. It has to be the right proportion, symmetry, mass, and size so everything fits right.

What/Who Motivated You to Be a Bodybuilder?

I was inspired at a young age after watching actors like Schwarzenegger, Stallone, and Van Damme. I was amazed by their physiques and always had a dream to build the body I wanted. When I got access to a gym, I took advantage of it and started working toward my goal.

Where Did You Go for Inspiration?

I opened books and magazines on bodybuilding or watched motivational videos on the Internet to get me going. I rarely lose sight of my goals, so it's easy to get motivated to step outside my comfort zone and do serious work at the gym.

What Are Your Future Bodybuilding Plans?

This year, I have two overall men's physique wins at regional shows, so one of my plans is to earn an IFBB pro card in men's physique by winning a national show. I placed sixth at the USAs last July and will continue competing in 2013. I will live the health and fitness lifestyle for as long as I physically can.

What Is the Most Important Bodybuilding Tip?

There are many factors that play huge roles in reaching a certain goal. One of the biggest is the consistency. Building the body you want takes time. The more time you take off, the longer you wait to achieve your goal. Stick to the plan no matter what life throws at you.

Who Is Your Favorite Bodybuilder?

Arnold, but I also like Frank Zane and Steve Reeves.

How Did Bodybuilding.com Help You Reach Your Goals?

I have used Bodybuilding.com to purchase the best supplements for the most affordable prices. I also browse through and find information on any questions I have. I started using BodySpace a few months ago and I'm seeing tons of aspiring bodybuilders and fitness athletes in one place—that is something you can't find on other social media sites. The interaction with people who have the same goals is great and I'm becoming more and more active on my account.


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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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itsJustAROD

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itsJustAROD

Sick gains brother. I need to be more strict on my diet and things like this are nothing but motivation!

Apr 8, 2013 6:39pm | report
dchampisere

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dchampisere

I hope to be there by the age of 24. Truly inspiring physique .

Apr 8, 2013 9:53pm | report
draykd36

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draykd36

looking beefy bro!!!!! nice gains

Apr 8, 2013 11:22pm | report
PDeV1

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PDeV1

great physique !

Article Rated:
Apr 9, 2013 8:14am | report
body_sculptor

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body_sculptor

Congrats bro you have an amazing physique.

Apr 12, 2013 11:48am | report
macca3391

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macca3391

Would love to be near this guys physique in a years time.. true motivation right here

Feb 11, 2014 7:44pm | report
Showing 1 - 6 of 6 Comments

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