Bodybuilding.com - Military Amateur Bodybuilder Of The Month - Douglas Stapleton!

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Did you know?
The biggest obstacle Douglas has is trying to keep up with working out and keeping his size.

Douglas started training in high school but did not get serious until after. He went to college and competed in the Mr. Illinois at the age of 19 and then joined the Marines. He just kept trying to get bigger & stronger. Learn more!

Military Amateur Bodybuilder Of The Month - Douglas Stapleton!

By: Military Bodybuilder Of The Month

Vital Stats:

Name: Douglas Stapleton
Email: vjajock0886@aol.com
Age: 22
Height: 5'8"
Weight: 168
Years Bodybuilding: 4

Military Background:

Branch Of Service: USMC
Years Of Service: 2
Rank: Lcpl
MOS: 0311

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How I Got Started
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I started by working out in high school. Each year I got stronger and bigger. After high school ended is when I got serious about bodybuilding.

I went to college for just a year and that's the year I competed in the Mr. Illinois at the age of 19. Ever since I joined the Marines I have just kept trying to get bigger, stronger, and symmetrical.

Civilian Life To Military Life
What Is The Hardest Part?

The hardest transition for me was moving from Illinois to California. I had to leave all my friends and family behind to go live 2,000 miles away. This was the first time being this far for so long.

Click Image To Enlarge.
I Had To Leave All My Friends And Family
Behind To Go Live 2,000 Miles Away.

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The Biggest Obstacle Of A Military Lifestyle
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The biggest obstacle I have to overcome is trying to keep up with working out and keeping my size.

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Workout Plan
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READING THIS WORKOUT LOG

Perform the number of reps that corresponds with the current set you're on. For example, Incline Dumbbell Press: 3 sets of 8, 6, 4 reps. Your first set will be 8 reps, the second set will be 6 reps, and the third will be 4 reps.

[ Learn More About Reading Workout Logs ]

Chest:

Incline Dumbbell Press: 3 sets of 8, 6, 4 reps
Barbell Bench Press: 3 sets of 8 reps
Dumbbell Flyes: 3 sets of 10 reps
Cable Crossovers: 3 sets of 10, 8, 6 reps

print Click Here For A Printable Log Of Chest.

Biceps:

Barbell Curls: 3 sets of 8, 6, 4 reps
Hammer Curls: 3 sets of 8 reps
Incline Dumbbell Curls: 3 sets of 10, 8, 6 reps
Concentration Curls: 3 sets of 10, 8, 6 reps
Cable Curls: 3 sets of 8 reps

print Click Here For A Printable Log Of Biceps.

Shoulders:

Dumbbell Shoulder Press: 3 sets of 8, 6, 4 reps
Arnold Press: 3 sets of 8 reps
Lateral Raises: 3 sets of 10, 8, 6 reps
Upright Barbell Rows: 3 sets of 8 reps
Rear Delt Raises: 3 sets of 10 reps

print Click Here For A Printable Log Of Shoulders.

Triceps:

Close-Grip Bench Press: 3 sets of 8, 6, 4 reps
Skullcrushers: 3 sets of 8, 6, 4 reps
Triceps Pushdowns: 3 sets of 10, 8, 6 reps
Dips: 3 sets of 15 reps
Dumbbell Kickbacks: 3 sets of 10 reps

print Click Here For A Printable Log Of Triceps.

Back & Traps:

Pullups: 3 sets of 10 reps
Deadlift: 3 sets of 8, 6, 4 reps
Lat Pulldown: 3 sets of 10, 8, 6 reps
One-Arm Dumbbell Row: 3 sets of 8, 6, 4 reps
Hyperextensions: 3 sets of 15 reps
Bent Over Barbell Row: 3 sets of 10 reps
Dumbbell Shrug: 3 sets of 20 reps
Barbell Shrug: 3 sets of 15 reps

print Click Here For A Printable Log Of Back & Traps.

Legs:

Squat: 3 sets of 8, 6, 4 reps
Dumbbell Lunges: 3 sets of 10 reps
Stiff-Legged Deadlift: 3 sets of 10 reps
Leg Extensions: 3 sets of 10, 8, 6 reps
Standing Calf Raises: 3 sets of 25 reps
Leg Curl: 3 sets of 10, 8, 6 reps

print Click Here For A Printable Log Of Legs.

Click Image To Enlarge.
Douglas Stapleton.

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Nutrition Plan
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I don't really have a meal plan that I am able to stick to. We train all year round and I cannot keep a strict diet.

However, what I try to do is keep my protein intake as high as possible along with my calories while keeping my intake of fatty foods low.

Click Image To Enlarge.
I Don't Really Have A Meal Plan
That I Am Able To Stick To.

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Supplements
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My all time favorite supplement, which I have been using since I started, has been BSN NO-Xplode along with CellMass and True-Mass. I just recently tried Nitrix as well.

I have really only ever seen results using these supplements. Me and my friends call NO-Xplode a God send because of the great pumps you get and how well you maintain the pump using it.

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[ Click here to learn more. ]

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Future Bodybuilding Plans
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I hope that I am able to compete again, whether it is in the Marine Corps or any civilian competition. I also hope to gain about 15 pounds over the next two years.

However, I'm not to sure how well that will go considering I have only gained about 10 pounds since high school.

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Favorite Bodybuilders
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Lee Priest, David Henry, and Ronnie Coleman.

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One Tip For Other Bodybuilders In The Military
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Stay motivated. I know I lost a lot of weight during boot camp and training. You just have to keep eating as much as possible while still eating clean. Push through being tired and get into the gym.

Once you get back into the swing of things it all comes back quickly. You might not be there mentally but your body doesn't forget and this is when muscle memory comes into play.