- Name: John Nguyen
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: New Orleans, Louisiana
- Height: 5' 6"
- Weight: 145 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Lats
- Favorite Exercise: Wide-grip Pull-ups
- Favorite Supplements: BSN True-Mass, Optimum Nutrition 100% Whey Protein, BSN CellMass, Optimum Nutrition BCAAs, Glutamine, Universal Animal Pak+Flex
How Did You Get Started?
During my high school years, I was the typical computer geek that played games all day on the computer. I spent most of my days practicing for tournaments and I barely ate due to my busy schedule as a gamer. My weight was at 105 when I went to college and I knew I didn't want to be skinny anymore. I took advantage of my school's gym and that's when my life changed. Results came fast due to my new dedication and to good genetics. I knew I was in love and my love was for bodybuilding.
What Workout Plan Worked Best For You?
Sample Workout Plan:
- Monday: Chest & Abs
- Tuesday: Legs & Calves
- Wednesday: Lower/Upper Back
- Thursday: Shoulders, Traps & Abs
- Friday: Triceps, Biceps, & Calves
- Saturday: Usually used for lagging body parts.
- Sunday: Rest (Super Carb up Day)
- Flat Barbell Bench Press
- Machine Incline Press
- Decline Barbell Press
- Flat Pec Flyes
- Seated Incline Cable Flyes
I love to add in drop sets, supersets, and extremely high intensity - used for most exercises. I use to go extremely heavy and lift for strength but I noticed the biggest gains when I went to medium size weights and 1 1/2 minute rest max. I experimented with 3 or 4 exercises per body part hitting maybe 12-16 sets and I noticed good gains. However, now I just aim for 16-20 sets per body part and this is where I noticed the MOST gains. Also, I usually do 3-4 sets on each exercise depending on the exercise and I always hit around 8-14 reps per exercise. So typical exercises for each body part would look something like this...
(For all of the presses and even pec flyes, I always go with partial movements, which literally gives you no time to rest and gives you great pumps for each rep)
- Bent-Over Barbell Row
- One-Arm Dumbbell Row
- Wide Grip Pull-ups
- Front Pulldowns
- Seated Cable Rows
What Nutrition Plan Has Worked Best For You?
I noticed the best gains when I started to eat 4 meals a day including my 3x protein shakes daily. A daily routine would look something like this:
Sample Day Nutrition Plan:
Meal #1: 3 scrambled Eggs, Oatmeal
Meal #2: Chicken & Brown Rice + Veggies
*Universal Animal Pak 30 minutes after Meal #2
Workout: *2 Kre-Alkalyn Pills PRE-Workout, and I usually drink Gatorade during workouts.
Supplement #2 (Post Workout): 2 Kre-Alkalyn Pills, 1 Scoop Maltodextrin Carb Powder + 2 Scoop Optimum Nutrition 100% Whey Protein
Meal #3: Chicken & Brown Rice + Veggies
Meal #4: Salmon & Brown Rice + Veggies
Supplement #3 (Night Time): 1 scoop Maltodextrin Carb Powder mixed w/ 2 scoop Optimum Nutrition Casein, 5g ON Glutamine, and 5g ON BCAA
What Supplements Have Given You The Greatest Gains?
I would say BSN True-Mass, Optimum Nutrition 100% Whey Protein since it comes with glutamine and BCAA already packed in there, NOW Carbo Gain Maltodextrin Carb Powder, BSN CellMass, ON BCAA, ON Glutamine, Universal Animal Pak + Flex. I gained 40 lbs within a year with these supplements and I do plan on gaining more size by adding in more meals and maybe a little more quantity in the meals. I love trying different type of supplements but those were the supplements that gave me the BEST gains.
I'm currently trying Kre-Alkalyn and hopefully the results were fantastic as CellMass. Bodybuilding.com was definitely a great help for me because it helped me understand how each supplement worked. They definitely helped me choose my supplements in order to have such great gains.
Why do you love Bodybuilding?
Many people who don't go to the gym and become as dedicated will never know why we love to do what we do. My personal goals were to just gain weight and have a beach body. Bodybuilding definitely changed my life and took me there.
Just knowing that there will be more gains in the future truly makes me love doing what I do. I actually enjoy being sore from day to day. It pretty much became normal to me.
What Are Your Future Bodybuilding Plans?
My goals for the future will be to gain weight and add more size. I want to be at least 160 lbs lean. I am currently bulking up and hopefully will make my goal by Fall, 2008.
What One Tip Would You Give Other Bodybuilders?
Stay dedicated, focused, and keep the INTENSITY UP!
Who Are Your Favorite Bodybuilders?
Ronnie Coleman! I've watched many of his videos and he's definitely a cool guy!