- Name: Ben Smith
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Overland Park, Kansas
- Height: 5' 6"
- Weight: 165 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Chest and Biceps
- Favorite Exercise: Bench, Squat, Deadlift
- Favorite Supplements: Cyto Gainer (when bulking) ON Whey, ON Casein (when maintaining size), Flaxseed oil.
How Did You Get Started?
Ever since I was a little kid I loved to play sports. Not only did I love to participate but I had to be the best kid out there in whatever I was doing. I think having that kind of mentality led me straight to weightlifting.
I am an extremely motivated person, and once I start something there's no way I'm stopping until I'm the best. I started lifting in 8th grade when all I had was a couple of dumbbells that you attached weight to. Probably about 40 pounds total. I really didn't know what I was doing at first and mainly just wanted bigger arms, but once high school hit I was able to obtain more information than I ever imagined!
I started splitting my body parts up through the week and saw my strength and size shoot through the roof! My first max on bench was 130 pounds in the beginning of freshman year in august. By May I pushed up 210 and never looked back. I benched more than anyone in my grade and all at 5'5 135 pounds... from that moment on I knew I was hooked.
What Workout Plan Worked Best For You?
This split has really helped increase my strength and size. I usually keep all the basic movements in my exercises the same but I do like to change my assistance exercises weekly. I have experienced a lot of success training this way, as it's very important to keep the body guessing.
I believe in the way that Johnnie Jackson trains - Still going heavy on all the basic movements to maximize muscle strength and size.
My current maxes are: Bench 320, Squat 440, Power Clean 260, Deadlift 500.
I'm currently entered in a bench press competition through my high school and hope to post even bigger numbers!!
What Nutrition Plan Has Worked Best For You?
I usually eat 7-8 meals a day. For breakfast I usually have 1 cup of oatmeal, a banana, 1 cup skim milk mixed with 1 scoop Optimum Whey Protein. The second meal is my pre-workout meal which I have to eat during my 3rd hour class in school; it usually consists of 1 banana, 1 apple, and some whole grain bread.
My third meal would be post workout and it is 4 scoops Cyto Gainer mixed in water. Fourth meal is either a tuna or turkey sandwich on wheat bread with veggies. Fifth meal consists on a lean meat like chicken or steak with veggies. 6th meal is usually a protein bar with 1 cup milk. Seventh meal is 1 cup cottage cheese and some whole wheat crackers topped with a few slices of turkey. 8th meal is a casein based protein shake mixed in skim milk (ON Casein).
I make sure to take a multivitamin at breakfast, and I also like to use Glucosamine/Chondroitin to keep my joint and cartilage strong.
I usually try and eat every 1.5-2 hours, and never go 3 hours without a meal. I believe in: 'you have to eat big to get big' principle.
What Supplements Have Given You The Greatest Gains?
Nitro Tech and ON Whey keep my strength up when I'm trying to maintain my weight, and also gives me a more defined look. When I'm striving for size I like using Cyto Gainer by Cytosport, it has plenty of quality protein and carbs to help pack on mass.
Why do you love Bodybuilding?
I love the feeling that I get when I lift a heavy weight, or set a new personal best. All the hard work and pain is all worth it when you see results in the mirror or when you lift an amount of weight that you have never lifted. Another reason is the pump that I get during a workout always keeps me coming back for more day after day. Bodybuilding helps in the real world by helping set challenging goals for myself and doing whatever it takes to meet them.
What Are Your Future Bodybuilding Plans?
I plan on lifting and bodybuilding for the rest of my life. I can't stand staying out of the gym for more than a week, even after intense lifting. I love it... plain and simple. As far as competitions go when the opportunity arises I would definitely enter a competition or two... I also plan on entering powerlifting competitions as well.
What One Tip Would You Give Other Bodybuilders?
If I could give one piece of advice it would be giving it your all in the gym everyday, and eating clean as much as possible. Too many people go in and lift with minimal intensity and just go to do it. Then they go home and eat junk. Go in with a positive attitude and learn to love each exercise. Like Arnold would say: "It's a beautiful exercise and it will make your muscles grow." Never give up, stick with a plan, and don't give in to temptation.