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Name: Sage Agbonkhese
Before: August 2004
After: January 2008
I have always been smaller than everyone. I didn't like it and I wanted to change my body, but I didn't know what to do. I read muscle, fitness, and flex magazines like everyone else, but I never had the money or access to a weight room. As I got older work, school and hanging out became more important than anything else. Then when I got to college I was hanging out with my roommate and his friends that were football players and I was made to feel much smaller than the group I hung out with.
  Click Image To Enlarge.Sage Agbonkhese's Progress. I took a class on weightlifting but got sidetracked and went to play basketball instead. It wasn't untill I was in the military that I started to actually do something about it. I saw someone I thought looked like they lifted and started to ask questions instead of blowing it off.
Being in the military I am very busy I still make time to workout. I go workout first thing in the morning and then work a 10-12 hour shift. I wake up at 430 am and go to the gym. I tried those crazy routines of the pros at first but I wasn't getting anywhere. I then started searching the internet and ran across the bb.com forum, Derek "Beast" and Layne Str8flexed articles and started reading them. I met those guys at the Mr. Olympia expo.
 Click Image To Enlarge.I Still Make Time To Go To The Gym. Afterwards, Layne and I got together and came up with a plan. A combination of all those pieces laid the foundation of my training. Without the support of Layne and my brothers in the forums, I wouldn't have the physique I have now. I definitely would be spinning my wheels like most people in the gym.
My diet is based on a combination of Layne Norton and Chuck Rudolph diet philosophy. In the "offseason" I eat more. My joints feel much better when I have plenty of good fats in it. As I am preparing for my second amateur contest I am eating strictly according to Layne pre-contest protocol.
Meal 2: Meal 3: Meal 4: Meal 5: Meal 6:
Wednesday: Shoulders/Arms
The first two days are one basic and one isolation lift. Only the special focal weak point of the year gets two isolation movements. After the rest day the body is split over three days with a volume approach to lifting. I like to swap the body parts I am working around so I don't get bored. For example, I might go with chest/back now and in 3 months it will be chest/quads. I always plan to have an extra rest day at the end of the week. I feel my body is better on an 8 day cycle instead of 7 day. My rest periods are usually between 30 and 45 seconds. I feel that helps me to get some cardio in and because waiting annoys me. My goal is to activate as many fibers possible so over a month time I have hit each body part in that range. Only exceptions are shoulders and arms where I stay between 8-20 reps.
Use Creatine, BCAA's and a Multivitamin. Eat plenty of healthy fats, fish oil, flax seed, olive oil, almonds and avocados. There are many benefits for taking these fats. The main key to bodybuilding is to be consistent and patient with a solid meal and training plan.
 Click Image To Enlarge.Sage Agbonkhese. There is no one size fits all training or diet. The body isn't a text book. You have to get a basic plan and then experiment and find out what works best for you. Find something to challenge you. 
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