- Name: J. Joseph Friedman
- E-mail: firstname.lastname@example.org
- Age: 16
- Where: York, PA
- Height: 5' 8"
- Weight: 165 lbs
- Years Bodybuilding :3
- Favorite Bodypart: Serratus, Traps
- Favorite Exercise: Bench press
- Favorite Supplements: Oryx Goat Whey, Nano Vapor, NO-Xplode
How Did You Get Started?
I started out in 8th grade by going to my middle school's intramural weight-lifting after school a couple of times a week. Although I didn't know anything about how to lift weights or why, I simply enjoyed going to hangout and workout with friends. For some reason, I really liked that feeling that I got post-workout where I could barely make the walk home, so I stuck with it.
The following year, I signed up for the same thing, but was in high school now. I got my brother to sign up too so I could show him what I had learned the year before. While there, we met the person that really got us into a bodybuilding mentality. Our buddy, Dan Kadar, was from Hungary and more or less started me on my path to the show stage.
Within 3 months I stopped using the school's weight room and signed up at a local gym. After the summer went by, I started really noticing results, as I dropped about 5% bodyfat in the 8 months that I was at that gym. Remember, I still didn't know much about working out. But, I started considering doing a bodybuilding show. So, in March, I got with my trainer Philip Nohe and never looked back.
What Workout Plan Worked Best For You?
Phil got me on a program that was sure to hit all of the major muscle fibers every time that I worked out. When a lot of people lift weights, they only hit one muscle fiber type, which will only cause limited growth. I'm not going to reveal my workouts here, as I believe that it is not my place to post them up for everyone to see when I didn't make them up.
However, I will say that my 4 day split was:
I also never really had days where it was "Wednesday is Chest Day, Thursday is Back/Bi, etc etc" except for Sunday, which I was sure to save for chest because my brother and I always do chest together.
What Nutrition Plan Has Worked Best For You?
My diet was very broad for the off-season. My stomach is also very, very sensitive to Whey. I've tried just about everything out there, but the only protein powder that works is Oryx Goat Whey. Even Isopur made my nauseous. I was getting 3,200-3,600 calories a day, 250g protein a day, 300g carbs a day, and roughly 100-120g of fat. But basically, here's what it looked like:
7:00-7:15 AM: Breakfast
11:45 AM: Lunch
5:00-6:00 PM: Post Workout Shake:
- 2x scoops Oryx Goat Whey
- Whatever was for dinner and 8oz grilled chicken breast
- 2 TBSP peanut butter
1-1.5 gallons of water a day
My dieting down for the show started off at 1,400 calories a day, 100 carbs, 150g pro, and 40g of fat. I didn't really have a "Eat this at this time, eat this at this time, etc etc." I mixed and matched to fit my school schedule. Here is a list of what I was eating (at first):
- Chicken Breast
- Steel cut Oats
- Egg whites
- 2 gal of water a day
Then, I cut back on that even farther and limited my calories to about 1,000, 40g carbs, and very little fat for about a week. Obviously, I carb depleted preshow and then did a carb load the week before. Again, I'm not going to say exactly what I did just because it was all planned out by Phil.
What Supplements Have Given You The Greatest Gains?
As mentioned above, I can only stomach Oryx Goat Whey for some reason or another. But that's fine with me because it is delicious. For gains though, I really liked cycling NO-Xplode (when it was still the CEM3 formula) into my diet for bulking. For contest prep, I switched to NAno Vapor until about a week before the show. I also used Universal Animal Pak in the morning and after workouts.
Why do you love Bodybuilding?
I've never really been into team sports, which is why I think I liked it so much at first. But now, I just really love the look of being pumped.
Also, the feeling of being the "big guy" at school is always nice.
What Are Your Future Bodybuilding Plans?
I want to continue competing, although I don't honestly know how far/heavy I want to go. I think that starting at a young age like I did will help me to keep my options open. For the mean time, I plan to at least put on another 25-30 pounds and to come back next season more conditioned and ripped than ever.
As of now, I also want to go to college for sports medicine/athletic training/personal training.
What One Tip Would You Give Other Bodybuilders?
I think that everyone needs to have a workout partner. No matter what you're doing, if you want to put on size or lose some weight, a partner is an important thing to have. My brother is my partner and he definitely has helped me make the leaps and strides that I have. Without someone there to help push you mentally, you simply won't make it.
Who Are Your Favorite Bodybuilders?
The only know one I know personally is Frank Barnes, who I celebrated my first post show meal with. However, like everyone else, I love me some Ronnie Coleman, Dexter Jackson, Lee Priest, Arnold Schwarzenegger, Branch Warren, Flex Lewis, Flex Wheeler, and Shawn Ray.
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!