Name: Vidoje Mihajlovik
Weight: 162.8 lbs (74kg)
Body Fat: ???
Weight: 228 lbs (103.6 kg)
Body Fat: approx. 14%
Why I Got Started
I was skinny and nerdy-looking at the age of 17. I did great in school, but, wasn't good outside it. I didn't do any sports, didn't eat right and didn't sleep a lot. However, I was always fascinated by great athletes such as Muhammad Ali, Michael Jordan and Arnold Schwarzenegger.
Deep inside me I always felt energetic and motivated to do things that were thought to be hard to accomplish. I expressed this emotion through my school work that is by graduating early from high school getting in college via an early admission program and with overloading and doing research my freshman year in college.
I always tried to play some sport but quit several months into it because of what I thought at the time was interfering with my school work. However, I realized there was no balance in my life. I thought I would burn out if I kept going like I did, sleeping little and eating bad.
Then one summer afternoon after my freshman year my dad who was a professional boxer when he was young, took me to the gym and we started working out ... I was hooked. My sophomore year in college I started working out on regular basis and I just couldn't stop. The gym started doing miracles.
How I Did It
I used two-day split routines (the one Arnold described in his Encyclopedia of Bodybuilding). I did chest and back on day A, and on day B I did arms in the morning and legs in the evening. I would alternate like this for 3 times (total of 6 days) and would rest the 7th day.
I didn't use any supplements my first year. I tried to eat as clean as I can and get at least 9 hours of sleep per day. Two weeks ago (as of writing this article) I started using whey and casein, multivitamins, fish oil, ribose and glutamine.
I haven't taken creatine or any stimulant yet. I started taking whey and casein, multivitamins, fish oil, ribose and glutamine about two weeks ago. I am also considering taking some sort of a gainer in the near future.
A Sample Week Of My Diet
I am not really following a strict diet. I just try to get 1 gram of protein per pound of body weight and that is about it. I stay away from fried and fast food and I don't drink any kind of soda or alcohol. Now that I am starting to supplement with whey protein I think it will be easer for me and wouldn't have to eat much.
A Sample Week Of Training
As I stated above, I used 2-day split routines (the one Arnold described in his Encyclopedia of Bodybuilding). I did chest and back on day A, and on day B I did arms in the morning and legs in the evening. I would alternate like this for 3 times (total of 6 days per week) and would rest the 7th day.
I don't count reps or sets and I don't look at the weight. As long as I feel the muscle contract and burn and I do the right form I am ok with it. If I feel like doing 5 sets of bench press and only 2 sets of flyes I would go ahead and do it.
If I feel one day like doing light weight and many repetitions and the next workout heavy weight and small repetitions I would do it; I never force the body to do something. I listen to it and go along its needs. I don't really pay attention to strict workout routine.
I only care about the muscle contraction and the burn. If I cannot lift my arm after my shoulder workout I am satisfied no matter what I have done in the gym. I also try to stay away from heavy weights. I only bench press 135 pounds (seriously) but I have better chest than someone benching 235 or even more.
Suggestions For Others
Educate yourself - bodybuilding is not only brute force but is a whole science. Don't lift heavy weights. Focus on muscle contraction and proper technique, and results will come.
Go to the internet and find pictures of young Arnold, Ronnie or Jay and you'll see that once they were small like you. Make Bodybuilding.com your homepage and read everything that is posted. Never quit. Feel free to contact me if you have any questions.
No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Done with giving excuses, these ladies have given themselves the bodies they always wanted!
These amazing teenagers have made changes in their lives that most adults only dream about!