- Name: Chris Yankoski
- E-mail: Sport479@aol.com
- Age: 17
- Where: Pittsburgh, Pennsylvania
- Height: 5' 10"
- Weight: 185 Lbs., Contest: 165 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Biceps & Abs
- Favorite Exercise: Squats, Shrugs, & Dumbbell Curls
- Favorite Supplements: Whey Isolate Protein, Kre-alkalyn, Glutamine and a daily Multivitamin.
How Did You Get Started?
Well I was always an athletic kid growing up and had a pretty good build just from good genetics. (Thanks Dad) I was always very active in all sports, especially soccer. And I started lifting when I got to high school, I started lifting a couple times a week just to keep in shape.
This year in May, my good friend Ryan Kesterholt, who is the athletic trainer at my High School said that I had a good physique, had lots of potential and to try bodybuilding. He sold me on the fact that you can eventually get modeling jobs from bodybuilding and to be able to compete. So for the past six months I got serious about it and did my first show on Sept. 16. I consider myself a bodybuilder.
September 2006- OCB Battle of the Swords
- 1st place men's novice medium height
- 3rd place men's open lightweight division
What Workout Plan Worked Best For You?
My workout plan as of right now has me doing a six day cycle. One day is Chest, the next is Back, Legs, Arms and Shoulders then a day off and then repeat. I try to do abs whenever I can, sometimes if I am really sore I'll take a day off from my regular workout schedule, or just do abs as my workout for that day Here are example workouts.
For most of my exercises I tend to do 4 sets, increasing in weight each set as the reps decrease, from 12 to 10 to 8 to 6... but it all varies as I mix things up every now and again. Some exercises I just do for toning and do 4 sets, but all of the sets might be high in reps and light in weight.
Although it is tough to always do legs on time because I am an active soccer player and doing legs really wears me down. Also I do cardio on my own depending on how I look and feel... although I usually don't have to do that much because I am so active with soccer.
Sample Training Week:
I like to alternate between using barbells and dumbbells when I do heavy weight for chest, for example:
5 sets free squats- then I drop set the last set in 3 parts
3 sets weighted lunge (holding dumbbells) across the gym and back
3 sets hack squats
9 sets calves on various machines- usually mix it up between donkey press, calf rocker and leg pres
3 sets lying hamstring curls
3 sets leg extensions then 1 drop set in 3 parts
4 sets leg press
Thursday- Arms (Biceps and Triceps)
Saturday- Off or Abs
Abs- I try to divide abs into two different parts upper... and lower/ side (oblique) 9 sets upper one day- which consists of machine crunches and sit-ups 9 sets lower one day- which consists of leg raises and throws and sit-ups on a decline bench
Sunday- Either another rest day depending on soreness or start the cycle all over again
What Nutrition Plan Has Worked Best For You?
Well I have always been a pretty good eater, mostly clean healthy stuff... It helps that I am also lactose intolerant, which means no pizza, ice cream and anything that is overkill on dairy which really helps. I try to eat anywhere from 6 to 8 small meals a day, all within about 2 to 3 hours of each other. Mostly high in protein, a good amount of carbs for energy and low fats.
The only fats that I take in are usually natural peanut butter and other healthy sources. For pre-contest dieting, I start about 8 weeks out and eat nothing but really very clean foods and in small proportions and in moderation. I ate nothing but chicken, steak, tuna, egg whites, salad, veggies, oatmeal, sweet potatoes, rice and the occasional cheat. I also drink anywhere from a gallon to two gallons of water a day, which helps keep the metabolism going and curves hunger pains very well.
What Supplements Have Given You The Greatest Gains?
Whey Isolate Protein is the way to go for me. Everyone's body is different, but for me it is what gives me the greatest gains, also with the help of creatine (Kre-alkalyn) which boosts my energy levels and glutamine which greatly reduces soreness.. I have also noticed though that I get a much better pump and lift in when I am getting the proper amount of sleep and good food in me.
Why do you love Bodybuilding?
I love the sport of bodybuilding because to me it is very relaxing, and I enjoy it as my new found hobby. I like the look and physique that it gives me and I like how people respect me and compliment me for what I have accomplished and the attention it brings to me. At school now I am known as the bodybuilder and I am not complaining.
What Are Your Future Bodybuilding Plans?
Well I plan to continue to lift and compete for some time. The next show that I plan to due is Mr. Pittsburgh for the NPC Organization in May of 2007. Hopefully by then I will build some more mass and size and hopefully reach my goal of winning the title of Teenage Mr. Pittsburgh. I plan to stick with it and hopefully obtain a pro card and climb through the completely natural ranks. I plan to stay completely natural, because it simply is the best way to go.
What One Tip Would You Give Other Bodybuilders?
I would tell them simply that you have to work at something to get it, and if at times you get discouraged, stick with it and eventually it will pay off. And also always get enough rest, give your body and muscles enough time to heal, because if you overdue it, it no longer helps your muscle and body grow and therefore can cause injury.
Who Are Your Favorite Bodybuilders?
I would have to say that my favorite bodybuilders are Billy Wilmore, I actually have lifted with him before and he is a really well spoken and classy guy, the perfect pro. Some of my other favorites are Phil Heath, Dexter Jackson, Jay Cutler, Flex Wheeler and of course Ronnie Coleman. Also you can't forget about Arnold, you just have to mention him.
I would like to thank Ryan Kesterholt, my family, Monty Webb and Webb's World of Fitness because without them none of this would have been possible.