By: Military Bodybuilder Of The Month

Vital Stats: Name: Julius Lendof Email: Sophiesdad11@yahoo.com Age: 26 Height: 6' Weight: 230 lbs Years Bodybuilding: 4 BodySpace: Inklined Military Background: Branch Of Service: United States Air Force Years Of Service: 8 Rank: SSgt / E-5 MOS: Medical technician

How I Got Started

I was always an athlete throughout life, and it wasn't until I joined the military that I realized what weightlifting can do for my physique.

After about 3 1/2 years of lifting without the proper nutrition I was making very little gains. In 2004 after doing tons of research and returning from IRAQ, I realized that I was not eating enough food or taking in enough calories to take my physique to the next level.

I later signed on to be a personal trainer through ISSA and received this certification in OCT 2005.

Once I did this, I bulked up to almost 270 lbs and then dieted down for my first show in 2005, where I won the overall and then took 2nd place in the Junior and Heavyweight open at ONBF Mr. Ohio.

After realizing that I needed more mass on my 6' frame I took 2006 off to gain enough lean mass to bring a wining package for the 2007 contest season. My goal was to win my Natural PRO card and later compete as a professional. During the Natural Southwest Classic, I won the heavyweight open and took the overall granting me my PRO card.

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My Goal Was To Win My Natural PRO Card.

Civilian Life To Military Life
What Is The Hardest Part?

There really wasn't a hard transition being that I grew up with a father that was Active Duty Army. The only difference was the simple fact that I was on my own as an 18 year old living his own life.

Some of the knucklehead mistakes I made as a civilian now came with more consequence as a military member. Separation from family and friends was another part that was hard in beginning until you get use to your new environment and make new friends.

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There Really Wasn't A Hard Transition Being
That I Grew Up With A Father That Was Active Duty Army.

The Biggest Obstacle Of A Military Lifestyle

The biggest obstacle would have to be time management and planning. As a military member you can be called to duty to deploy to different locations, for different amounts of time. You may have plans to do a certain show or can't miss meals, but if it's not geared toward the mission, then your personal matters aren't to the military's best interest.

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As A Military Member You Can Be Called To Duty To Deploy
To Different Locations, For Different Amounts Of Time.

Workout Plan

Arms:

• Rope pushdowns 3 x 10-12
• Alternating curls 3 x 10-12
• Single arm triceps extensions 3 x 10-12
• Concentration Curls 3 x 10-12
• Hammer Curls 3 x 8-12

Click Here For A Printable Log Of Arms.

Legs:

• Leg presses 3 x 8-12
• Walking lunges 3 x 10-12
• Squats 3 x 10-12
• Leg extensions 3 x 10-12
• Stiff legged deadlifts 3 x 10-12
• Adductor machine 3 x 10-12

Click Here For A Printable Log Of Legs.

Shoulders:

• Dumbbell side laterals 3 x10-12
• Shoulder press 3 x 10-12
• Rear delt upright rows 3 x 10-12
• Dumbbell shrugs 3 x 50
• Barbell upright rows 3 x 10-12

Click Here For A Printable Log Of Shoulders.

Chest:

• Inclined Dumbbell fly's 3 x 10-12
• Flat bench dumbbell press 3 x 10-12
• Inclined dumbbell press 3 x 10-12
• Decline press 3 x 10-12
• Cable flyes 3 x 8-12

Click Here For A Printable Log Of Chest.

Back:

• Pull ups and lat pull downs 3 x 10-12
• Deadlift (every other week) 3 x 10-12
• T Bar Rows 3 x 10-12
• Barbell Rows 3 x 10 -12

Click Here For A Printable Log Of Back.

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The Biggest Obstacle Would Have
To Be Time Management And Planning.

Nutrition Plan

The Nutrition Plan I follow can be found in SCIVATION'S book entitled "GAME OVER" (www.scivationbooks.com). This, along with some of the other books, is how I plan around my contest and off-season diets.

Diet Example: Cut Diet 2500:

DURING Workout Shake = 4-8 scoops Xtend in 20-24 oz cold water

Meal 1:

• 12 egg whites
• 1 whole egg
• 1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
• 12 almonds
• 6.5 oz PEELED ruby red grapefruit or 99g blueberries

49g protein, 30g carbohydrates, 15g fat

Meal 2:

• 2.5 scoops Scivation Whey
• 2 tbsp peanut butter
• 1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus

49g protein, 15g carbohydrates, 15g fat

Meal 3:

• 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
• 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
• 2 tbsp peanut butter or 18 almonds

49g protein, 15g carbohydrates, 15g fat

Meal 4:

• 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
• 1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
• 2 tbsp peanut butter or 18 almonds

49g protein, 15g carbohydrates, 15g fat

Meal 5:

• 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm
• 18 almonds
• 1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus

49g protein, 15g carbohydrates, 15g fat

Meal 6:

• 2.5 scoops Scivation Whey
• 1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
• 3 oz avocado or 18 almonds
• 6.5 oz PEELED ruby red grapefruit or 99g blueberries

49g protein, 30g carbohydrates, 15g fat

18th Meal:

Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order.

• 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
• 3/4 cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
• 6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g carbohydrates
• 3/4 tbsp honey = 15g carbohydrates
• 4-6 packets Splenda for sweetening
• 18 almonds = 15g fat
• 8 oz sweet potato = 60g carbohydrates
• 2 tbsp peanut butter or almond butter = 15g fat
• 4-6 packets Splenda for sweetening

150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals

Supplements

The best supplementation I've taken that have given me the best results are Optimum Nutrition's Whey Protein, and Casein Protein before bed. Vasocharge and XTEND are taken Pre workout.

I believe the best possible supplementation to take that have given me great results, was mega dosing BCAA's. This along with a protein supplement is the biggest factors in my supplement regimen. Controlled Labs Purple Wrath is an EAA that I take as well.

Future Bodybuilding Plans

My future bodybuilding plans are to hopefully gain enough mass to be competitive in the NPC where I hope to compete in the (Natural) TEAM UNIVERSE. After 2008 season is over, I plan on giving my PRO status a crack and seeing how I do amongst some of the top natural bodybuilders around.

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I Plan On Giving My PRO Status A Crack.

Favorite Bodybuilders

Victor Martinez, Phil Heath, Arnold Schwarzenegger, Ronnie Coleman, Dexter Jackson, & Darrem Charles.

One Tip For Other Bodybuilders In The Military

I would tell other bodybuilders in the military that just because we serve our country doesn't mean we can't still live our own lives. The military can seem like a big part of it, but we're still individuals with other goals than just the military. Never lose focus on achieving goals on and off duty.

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Never Lose Focus On Achieving Goals.

military_bodybuilder@bodybuilding.com

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