Military Bodybuilder Of The Month: Llewyn McFarlane

From athlete to soldier to bodybuilder, Llewyn has taken the USAF motto to heart. Now he's aiming high and he'll fly fight and win!

Military Bodybuilder of the Month: Llewyn McFarlane

 Name: Llewyn McFarlane
 Email: Fitideals@gmail.com
 Height: 6'1"
 Weight: 109 kg
 Years Bodybuilding: 2

 Military Background:
 Branch Of Service: USAF
 Years Of Service: 10
 Rank: E6
 MOS: 3D1X2

How Did You Get Started?

I had always been an athlete growing up. I'm from Jamaica so soccer was my sport which I still continue to play. In high school I started lifting weights with the football team and got addicted. After I joined the military I decided that bodybuilding would be my sport because it is one of the only activities where it's all on you whether or not you fail or succeed.

The more I lift, the more I research. From there, I started experimenting with different supplements to help me figure out which were good for me and would help me achieve my goals.

What Is The Hardest Part Of Making The Transition From Civilian Life To Military Life?

The hardest part of making the transition to military life is relocation and deployments. It's a necessary evil that everyone in the military is familiar with. I look at it as being able to leave my mark at one place, then move to another place and do the same thing. So although that is "the hardest" part of my transition, I try to take away the positives that also go with that.

What Is The Biggest Obstacle In Leading A Military Lifestyle?

The biggest obstacle in leading a military life is being a leader. So much is expected of you and once you are put in a leadership position, you are then responsible for people who you supervise. There is no firing on the spot like in civilian work, so how you deal with people is very important.

Deployments are the reality of what we do in the military. Unlike many of these other people who use their deployments to "start working out", I do that day in day out.

The military has been good to me. There are not too many occupations that afford employees the opportunity to better themselves physically. I try to be the example for my troops and by doing so they in turn motivate me to keep going.

From the military to the gym, Llewyn is leading by example.
From the military to the gym, Llewyn
is leading by example.

What Workout Plan Worked Best For You?

My workout changes about every 4-to-8 weeks. Below is what I'm doing for Nov. (Bear in mind that I am in a deployed location and all I have at my disposal is pretty much dumbbells, barbells, two squat racks and two benches. (One for bench press and the other is a stationary adjustable.))

Day 1: Abs/Chest/Biceps



Day 2: Back/Triceps



Day 3: Legs/Calves/Abs


Superset:



Day 4: Shoulders/Traps


Superset:


Superset:


Superset:



Day 5: Arms/Abs


Superset:



Day 6: Rest or Cardio



Day 7: Rest

With limited equipment he sculpted a great physique. What's your excuse?
With limited equipment he sculpted a great
physique. What's your excuse?

What Nutrition Plan Has Worked Best For You?

Meal 1: Pre Workout

Meal 2: Post Workout

  • Optimum Nutrition Protein

    Optimum Nutrition Protein

    2 scoops Calories: 260
    Fats: 3 Grams| Protein 48 Grams| Carbs 8 Grams

  • Banana

    Banana

    1 Banana Calories: 105
    Fats: 389 Milligrams| Protein 1 Gram| Carbs 27 Grams

Meal 3:

  • Orange

    Orange

    1 Orange Calories: 71
    Fats: 303 Milligrams| Protein 1 Gram| Carbs 18 Grams

  • Egg Whites

    Egg Whites

    6 whites Calories: 69
    Fats: 224 Milligrams| Protein 14 Grams| Carbs 1 Gram

  • Whole Eggs

    Whole Eggs

    2 Eggs Calories: 111
    Fats: 8 Grams| Protein 8 Grams| Carbs 685 Milligrams

  • Whole Wheat Bagel

    Whole Wheat Bagel

    1 Bagel Calories: 207
    Fats: 1 Gram| Protein 8 Grams| Carbs 41 Grams

Meal 4:

  • Grilled Chicken Breast

    Grilled Chicken Breast

    6 Ounces Calories: 379
    Fats: 20 Grams| Protein 44 Grams| Carbs 3 Grams

  • Cooked Broccoli

    Cooked Broccoli

    1/2 Cup Calories: 13
    Fats: 160 Milligrams| Protein 1 Gram| Carbs 3 Grams

  • Brown Rice

    Brown Rice

    1/2 Cup Calories: 109
    Fats: 843 Milligrams| Protein 2 Grams| Carbs 23 Grams

  • Salad

    Salad

    1 Small Salad Calories: 16
    Fats: 70 Milligrams| Protein 1 Gram| Carbs 3 Grams

Meal 5:

  • Optimum Nutrition Protein

    Optimum Nutrition Protein

    2 scoops Calories: 260
    Fats: 3 Grams| Protein 48 Grams| Carbs 8 Grams

  • Almonds

    Almonds

    1/2 Cup Calories: 433
    Fats: 38 Grams| Protein 15 Grams| Carbs 15 Grams

Meal 5: Dinner

  • Grilled Chicken Breast

    Baked Chicken Breast

    6 Ounces Calories: 379
    Fats: 20 Grams| Protein 44 Grams| Carbs 3 Grams

    Alternate Options:
    Baked Fish
  • Kidney Beans

    Kidney Beans

    1/2 Cup Calories: 27
    Fats: 460 Milligrams| Protein 4 Grams| Carbs 4 Grams

  • Brown Rice

    Brown Rice

    1 Cup Calories: 217
    Fats: 2 Grams| Protein 5 Grams| Carbs 45 Grams

  • Salad

    Salad

    1 Small Salad Calories: 16
    Fats: 70 Milligrams| Protein 1 Gram| Carbs 3 Grams

Meal 6:

  • Cottage Cheese

    Cottage Cheese

    1/2 Cup Calories: 92
    Fats: 2 Grams| Protein 13 Grams| Carbs 4 Grams

Meal 7: Before Bed

He's exemplifying the Air Force motto, Aim High...Fly-Fight-Win!
He's exemplifying the Air Force motto,
'Aim High...Fly-Fight-Win.'

What Supplements Have Given You The Greatest Gains?

AM Workout, PM Cardio/Sports Practice Days:

0445: Wake

0500: Pre-Workout

  • USP Labs Jack3d

    USP Labs Jack3d

    2 Servings Calories: N/A
    Fats: N/A| Protein N/A| Carbs N/A

0730: Post Workout

1000:

1530:

2100: Before Bed

AM Cardio, PM Workout Days:

0445: Wake

1000:

1430:

1530: Pre-Workout

  • USP Labs Jack3d

    USP Labs Jack3d

    2 Servings Calories: N/A
    Fats: N/A| Protein N/A| Carbs N/A

1730: Post Workout

2100: Before Bed

His future is so bright he has to work out in the dark.
His future is so bright he has
to work out in the dark.

What Are Your Future Bodybuilding Plans?

That all depends on whether I can get some help with supplements. I do this because it's "my thing". If a company offers me some form of sponsorship opportunity, I'd definitely take it to the next level.

Who Are Your Favorite Bodybuilders?

What One Tip Would You Give Other Bodybuilders In The Military?

It takes time. There are a lot of young military weight lifters who are taking probably every supplement that's on the market to get big. You'll definitely get big. The thing is, you really don't see a lot of them staying big. If you are going to do it, the biggest advice I can offer is to do it for you and make it a real commitment.

About The Author

Military Bodybuilder Of The Month

Military Bodybuilder Of The Month

Do you have a bodybuilding success story to share when you were in the military? If so, send in your pics, stats, and why you got started...

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