24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

Robert Burneika Will Battle For The Top Spot At NPC USA Las Vegas 2010 - Exclusive Interview!

Robert Burneika has fought long and hard for his dream of becoming a pro bodybuilder! In this exclusive interview, find out how Robert has been preparing for the stage at the 2010 NPC USA in Las Vegas!

Article Summary:

Robert was recently naturalized as a US citizen so that he can follow his dream.

Robert stuck with just basic supplements to prepare for his contest.

Robert is still striving for better hamstring development and definition.

Robert Burneika Will Battle For The Top Spot At NPC USA Las Vegas 2010!

[ Matt Weik ] Robert, congratulations on your success thus far in your career! Tell us, what has the past 4 years of your competitive career been like?

[ Robert Burneika ] It's all started in the end of 2006 when I placed first in New York NPC Easter USA's, in the super heavy weight division. I got into the sport after this and I wanted to compete at the National level but I had to take 2007 off to get naturalized to be a US citizen.

Then I competed at the USA for the first time in 2008 placed 7th, then at the North Americans one month later I placed 6th. Last year I did well and placed third at the USA's and runner up at the Nationals. So I have been busy and working on my goal to become a pro bodybuilder. Overall I have a good time preparing for these shows, especially when I see results.

Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.

Click Image To Enlarge.
Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.
View More Pics Of Robert Burneika At The 2009 National Bodybuilding, Bikini & Figure Championships.

[ MW ] You are competing very soon in the NPC USA's in Vegas. What has your training routine looked like getting ready for this show?

[ RB ] Sunday: Day Off

Monday: Back

Lat Pulldown: 3 sets of 12 reps
Seated Cable Rows: 3 sets of 12 reps
One Arm Dumbbell Rows: 3 sets of 10 reps
Reverse Grip Cable Pulldowns: 2 sets of 15 reps
Pullovers: 2 sets of 12 reps

Tuesday Morning: Chest

Incline Bench Press: 3 sets of 10 reps
Incline Dumbbell Flyes: 3 sets of 15 reps
Machine Bench Press: 3 sets of 15 reps
Cable Flyes: 2 sets of 15 reps

Tuesday Evening: Biceps

EZ Barbell Curls: 3 sets of 15 reps
Barbell Preacher Curl: 3 sets of 10 reps
One Arm Dumbbell Curls: 3 sets of 15 reps
One Arm Cable Curls: 2 sets of 15 reps

Wednesday Morning: Hamstrings

Laying Leg Curls: 3 sets of 15 reps
Stiff Leg Deadlifts: 3 sets of 15 reps
Seated Leg Curls: 3 sets of 15 reps
Hyperextensions: 3 sets of 12 reps
Standing Leg Curls: 2 sets of 12 reps

Wednesday Evening: Triceps

Cable Triceps Extensions: 3 sets of 15 reps
Close Grip Bench Press: 3 sets of 10 reps
Triceps Dips: 3 sets of 12 reps
One Arm Dumbbell Extension: 3 sets of 10 reps

Thursday: Off

Friday: Quads/Calves

Leg Extensions: 3 sets of 15 reps
Leg Presses: 3 sets of 15 reps
Superset:

Hack Squat

Sissy Squats

Walking Lunges: 2 sets of 20 reps
Leg Extensions: 2 drop sets of 15 reps
Seated Calve Raises: 3 sets of 15 reps
Donkey Raises: 3 sets of 12 reps

Saturday: Shoulders

Seated Dumbbell Presses: 3 sets of 12 reps
Machine Shoulder Presses: 2 sets of 15 reps
Side Laterals: 3 sets of 12 reps
Front Dumbbell Raises: 3 sets of 15 reps
Cable Rear Delt Rows: 3 sets of 15 reps

I also started my cardio 7 weeks out before my contest. 6 days a week I walk on the treadmill for 45 minutes early morning on an empty stomach.

[ MW ] The diet down can really make or break a bodybuilder. Off season weight you are right around 290 pounds and then you diet all the way down to around 253. What does your diet look like getting ready for this show?

[ RB ] My intake of protein is 550 grams, carbohydrates 130 grams and fats 120 grams. I follow this diet for 6 days a week. On the seventh day I increase my carbohydrate up to 260 grams. This kind of diet starts 7 weeks out before contest. I'm actually dieting 12 weeks, but at first keeping a higher carb intake.

Meal 1: 8 AM

1/2 Cup Dry Oats With Water
300g Liquid Egg Whites Mixed With Protein Powder

Meal 2: 10:30 AM

14oz Tilapia
2 Spoonfuls Safflower Oil

Meal 3: 12:00 PM Pre-Workout

75g Protein Powder
20g Carbs

Meal 4: 1:30 PM Post Workout

75g Protein Powder
20g Carbs

Meal 5: 3:30 PM

14oz Tilapia
2 Spoonfuls Safflower Oil
2 Spoonfuls Peanut Butter

Meal 6: 6 PM

10oz Lean Steak
3/4 Cup Brown Rice
1 Spoonful Peanut Butter

Meal 7: 8:30 PM

14oz Tilapia
2 Spoonfuls Safflower Oil

Meal 8: 11:00 PM

14oz Tilapia
2 Spoonfuls Safflower Oil
2 Spoonfuls Peanut Butter

[ MW ] What if any supplements did you use in getting ready for this show? Was there anything in particular that helped get you the results you were looking for?

[ RB ] I use basic stuff like Glutamine, BCAAs, Protein Powder and Vitamins.

Click To Enlarge.
I Use Basic Stuff Like Glutamine,
BCAAs, Protein Powder And Vitamins.

[ MW ] In the last couple days prior to the contest, can you explain your nutrition/water/sodium manipulation to achieve the peak you strive for on contest day?

[ RB ] Nutrition: Everything stays the same. The last two days before the contest I do 300-400 grams of carbs.

Water: Day before the show I drink only ½ gallon of water. On contest day I do not drink at all.

Sodium: Two days prior to the contest I cut my sodium. My sodium through out my diet is very low.

I do not do anything crazy, I just keep things simple; it seems to work the best for me.

[ MW ] Did you come across any hurdles during your prep for this show? If so, what was it/them and how did you overcome it/them?

[ RB ] On January 1st I tore my pectoral muscle. I just got lucky that I did not need any surgery. The muscle was intact. I did not work out my chest for two months, to let it heal. Now it is healed 100%.

[ MW ] If you had to be critical of yourself, what would you say your one weakness has been during your career and what have you done to overcome it?

[ RB ] My back was lacking size and detail because my arms are so big. I changed my workouts, lowering the weights and going more for squeezing and full range of motion. Now you can see in the pictures my back has improved a lot. The other thing I need is more hamstring thickness. I have already improved a lot, but still would like them to be better.

Click To Enlarge.
Now You Can See In The Pictures
My Back Has Improved A Lot.

[ MW ] If you were a betting man, where do you see yourself placing at the show?

[ RB ] Everybody comes to win, but this time I think it's my turn to get first place.

[ MW ] Ok big guy, let's throw out the numbers that everyone wants to see. What are some of your best lifts?

[ RB ] Right now I do not work out like a powerlifter anymore. For the record, though, I had some good lifts.

Squats 850 Lbs for 6 reps,
Bench Press 600 Lbs 1 rep raw
Deadlift 700 Lbs. 1 rep
Military Barbell Press 405 Lbs 3 reps

[ MW ] Is there anyone you would like to thank for helping you get to where you are today?

[ RB ] I would like to thank Dennis Wolf for helping me train and prep for the contest. For the last three months we have been training partners and I have improved in those months a lot.