- Name: Austin Lindley
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Burlington, North Carolina
- Height: 5' 8"
- Weight: 215 Lbs., contest: 165 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Chest
- Favorite Exercise: All
- Favorite Supplements: Muscle Milk & EvoPro, ON Whey Protein, Lipo 6, PrimaForce, ICE.
How Did You Get Started?
I got started with weightlifting around my sophomore year in high school. I played soccer my freshman year but after I started lifting weights for wrestling my football coach made me switch sports. I have been hooked ever since.
What Workout Plan Worked Best For You?
I train about 6 days a week. For me I have found that doing just one body part per day has worked the best. I like to have a good 5 to 6 day rest between the major muscle groups. The only exception for that is when I train calves and hamstrings which I make sure to do 2 times a week.
I found that when I would try and train chest and triceps on the same day I was not really able to give my Tri's 100% effort because they were already pre-exhausted due to the chest workout. The same goes for the back/shoulders and back/biceps. But what might work for me might not for you so my best advice is to just play around with it and see how your body adjusts. Whatever plan you get the best gains from will be what you want to stick with.
Sample Workout Plan:
Wednesday: Biceps, Forearms
Thursday: Triceps, Hams, Calves
I try to never go over 15 reps for a set and never go under 6 reps for a set. I usually do 4 sets for each movement.
Ex: Lat. Pull Down, 4 sets of 12-8 reps.
I do about 4-6 different exercises for each body part. My workout usually last about 1 hour and 15 min. to about 1 hour and 30 min.
What Nutrition Plan Has Worked Best For You?
During the off-season I just want to laugh when somebody asks what my diet is. All I tell them is anything I can get my hands on! The only thing that I try and shoot for is about 300 grams of protein per day. In the off season I could care less if half of my protein count came from Jr. Bacon Cheese Burgers and the other half from protein powders.
So until contest time I pretty much eat whatever I want. For a contest I try and shoot for about 350 grams of protein per day. This mainly coming from chicken, protein powders, and Orange Roughy (fish). My carbs are about 300 or so grams per day coming from oatmeal, yams/sweet potatoes, brown rice.
I drink about 1 1/2 gallons of water each day with 12 scoops of ICE mixed into 1 gallon. This adds 60 grams of protein to your water and also all your amino acids that you need and some. In contest season I add 1 hour of cardio in the morning around 5:30 AM before my first meal and sometimes at night after my last meal 6 days a week.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I really like to watch how my body changes over a period of time. I like to know that all the results I see are from my own hard work and dedication. When I get done at the gym after a workout I just feel so much better and relaxed.
What Are Your Future Bodybuilding Plans?
I have no idea! I would like to keep competing and just see what happens.
What One Tip Would You Give Other Bodybuilders?
Never give up! For beginning bodybuilders you have to stick with it to see results. Just going to the gym a few times is not going to make you walk out looking like a pro. Keep buying the muscle magazines at the store each month and anything else that will keep you motivated.