- Name: Denver Steyn
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Gold Coast, Australia
- Height: 5' 10"
- Weight: 208 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Chest
- Favorite Exercise: Inlcine Dumbbell Press
- Favorite Supplements: WPI And Creatine
How Did You Get Started?
I picked up my first dumbbell when I was 12. I was always interested in building muscle and keeping fit for track and field and just sport in general. My grandpa and his brother were very successful bodybuilders so it was no secret that I had proven genetics for it. At 16 I decided to join a gym with a friend and we made the most of it training every morning before school.
My before and after progress photos will show where I've come from. From day one I studied the fundamentals of training and once I noticed results, I deeply researched training methods and supplement information. I read anything and everything in relation to building muscle. Knowledge is power and its got me where I am today although I am forever learning.
What Workout Plan Worked Best For You?
Since starting, I've tried MANY different workout plans. At first I followed a very basic 4 sets of 6-8 reps plan, which really worked well for me. After that I felt I was ready to make my own plan - which was the wrong decision! I was doing too much for each muscle and consequently was overtraining.
I got some advice from a friend and changed it up real quick. The workout plan that has worked best for me is a 4 week heavy - 2 week light plan. This is 4 weeks of heavy weight, pyramid reps and 2 weeks of light weight, 2 sets of 30 reps per exercise. This is a great way to give your joints a rest while you still fatigue your muscle. It's also an alternative to cardio and a great plan to build muscle and still be lean.
Sample Heavy Weight Training Week
Wed - Cardio/Rest
What Nutrition Plan Has Worked Best For You?
Sticking to a healthy diet consisting of 5-6 meals a day is always a good idea. I am currently trying to get leaner so I've dropped my calories. Right now my meals look like this:
Meal 1: Oatmeal, Whey Protein Isolate
Meal 2: 200g Tuna, Brocolli
Meal 3: 9 Egg Whites, Brown Rice
Meal 4: Whey Protein Isolate/Concentrate, Brown Rice (Pre Workout)
Meal 5: Whey Protein Isolate, Dextrose (Post Workout)
Meal 6: Protein based meal, low carb.
Meal 7: Whey Protein, Skim Milk (Before Bed)
What Supplements Have Given You The Greatest Gains?
First and foremost Protein. Secondly I'd have to say reatine Monohydrate. Right now I am taking my own pre-workout blend of creatine, AAKG, dextrose pre-workout and its great so far. Very soon I'll be adding Beta Alanine to the mix.
Why do you love Bodybuilding?
I love bodybuilding because it allows me to focus on maintaining a healthy diet and lifestyle. Setting achievable goals and out-doing myself to meet them really increases motivation as I notice change in strength and size. Anyone can workout, but you've got to love the lifestyle to be a bodybuilder.
What Are Your Future Bodybuilding Plans?
Bodybuilding to me is more of a hobby. I currently don't have any future plans although competing would be an awesome experience. I feel I have a lot more to achieve as I continue to make the most of my training. Basically I'd like to get as naturally big as possible, while maintaining a good physique. In terms of Career path, I'll be studying to be a personal trainer in 2008.
What One Tip Would You Give Other Bodybuilders?
Train hard and heavy. Rest adequately and eat properly. Make sure you get enough protein in your diet to grow. Overtraining is a major problem with younger bodybuilders so analyze your workout plan before attempting anything. Don't ever think you know it all, research and apply your knowledge to gain success.