How Did You Get Started?

A friend got me started into working out; he said that I was already ripped, and that I should look for some muscle mass. I had been into sports my whole life, karate, distance running, gymnastics, baseball, you name it, I think I played in it. I've been around sports my whole life; therefore I gave bodybuilding a shot and got hooked.

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I've Been Around Sports My Whole Life; Therefore
I Gave Bodybuilding A Shot And Got Hooked.

Civilian Life To Military Life
What Is The Hardest Part?

The liberties I had as a civilian are not the same as of the military, in regards to uniform wear every day, and customs and courtesies, but the military has great discipline structure that allows you to become very discipline with yourself, and helping me stay focused in this sport. I have become a better person also since joining the military, which makes me feel better about myself and helps me get along better with others.

The Biggest Obstacle In Leading A Military Lifestyle

I don't see the military as an obstacle, I actually feel like the military has helped me become more disciplined in every aspect of my life.

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The Military Has Helped Me Become More
Disciplined In Every Aspect Of My Life.

Workout Plan

Monday - Chest:

• Flat Dumbbell Press: 4 sets of 10-12 reps
• Incline Bench Press: 3 sets of 10-12 reps
• Decline Bench Press: 3 sets of 10-12 reps

Tuesday - Arms:

• Straight Bar Curls: 4 sets of 10-12 reps
• Alternate Dumbbell Curls: 3 sets of 10-12 reps
• Straight Bar 21s: 3 sets of 7, 7, 7 reps
• Skull Crushers: 4 sets of 10-12 reps
• Bench Press Close-Grip Presses: 3 sets of 10-12 reps
• One-Arm Cable Push-Downs: 3 sets of 15 reps

Wednesday - Legs:

• Hack Squats: 4 sets of 10-12 reps
• Leg Extensions: 3 sets of 10-12 reps
• Stiff Leg Dead Lifts: 3 sets of 10-12 reps
• One-Leg Hamstring Curls: 3 sets of 10-12 reps
• Abductor Machine: 3 sets of 25 reps
• Seated Calf Raises: 4 sets of 15 reps
• Leg-Press Machine Calf Presses: 4 sets of 15 reps

Friday - Shoulders:

• Military Dumbbell Press: 4 sets of 10-12 reps
• Upright Rows: 3 sets of 10-12 reps
• Dumbbell Lateral Raises: 3 sets of 10-12 reps
• Barbell Shrugs (Front): 4 sets of 12 reps
• Barbell Shrugs (Back): 4 sets of 12 reps

Saturday - Back:

• Pull-Ups: 3 sets of 10-12 reps
• Seated Cable Rows: 4 sets of 10-12 reps
• Cable Lateral Pull-Downs: 3 sets of 10-12 reps
• Bent-Over Rows: 3 sets of 10-12 reps

Note: I do workout rotations of 3 days on, one day off. It does not matter which day you start your rotation, but you will not do the same workout on the same day, and you will not have the same days off either.

Click To Enlarge.
Luis Santa.

Nutrition Plan

0515
• Wake up, and get ready for work.

0630

• 3/4 Cup Of Oatmeal Cooked In Water

0800

• 10 Egg Whites
• One Yolk
• 2 Slices Of Ezekiel Low Sodium Bread

0930

• 8oz Of Chicken Breast
• 1 Cup Cooked Brown Rice

1100

• 1 Granny Apple

1230

• 8oz Of Chicken
• A Baked Potato

1400

• 1 Cup Green Grapes

1530

• Protein Shake With Pre-Workout Supplement Prior To Workout

1800

• Protein Shake With Post-Workout Supplement

1930

• 8-12oz Of Chicken Breast
• 1 Cup Brown Rice

2100

• 8oz Of Chicken Breast

2200

• In bed, knocked out.

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Luis Santa.

Supplements

• Multi-vitamin
• Muscle Asylum Project - Arson
• Potassium (aside from multi-vitamin)
• Magnesium (aside from multi-vitamin)
• Zinc (aside from multi-vitamin)
• NO-Shotgun (pre-workout)
• NO-SyntheSize (post-workout)
• Muscle Milk Light (chocolate)
• Vitamin C
• CLA
• Flaxseed Oil

Future Bodybuilding Plans

I will be competing to qualify for an NPC national show to earn my Pro-Card, I would love to become a PRO, and also to inspire people outside the sport.

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I Would Love To Become A Pro, And
Also To Inspire People Outside The Sport.

Favorite Bodybuilders

Former Competitors
• Lee Haney
• Kevin Levrone
• Rich Gaspari
• Lee Labrada

Active Competitors

• Flex Lewis
• Phil Heath
• Kai Greene
• Dexter Jackson
• David Henry

One Tip For Other Bodybuilders In The Military

To take advantage of the military fitness discipline and stay focused on your goals, everything is possible if you really want it, and to motivate yourself to live a healthy lifestyle, what bodybuilding is to me.

Competition History

• 2009 NPC Nationals - Welterweight 5th place
• 2009 NPC USA - Welterweight Champion
• 2009 NPC Jr. Nationals - Welterweight Champion
• 2009 NPC Muscle Mayhem Bodybuilding Championship - Middleweight Champion
• 2008 Cyto Charge Rocky Mountain Championship, Colorado - Won Welterweight class and Overall Championship

military_bodybuilder@bodybuilding.com

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