- Name: Matt Maloney
- E-mail: None
- Age: 18
- Where: Cedar Rapids, Iowa
- Height: 6'
- Weight: 210 Lbs., Contest: 190 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Bent-Over Rows
- Favorite Supplements: Whey Protein, Vitamins, Glutamine
How Did You Get Started?
I played sports my entire life. As I got older I wanted to have an edge so I began reading about how to get stronger, and how important proper nutrition is to performance. I started lifting weights in the 7th grade with a set of dumbbells in my basement. Once I entered high school I lifted in the school gym.
I looked up to the older kids that I played sports with and I wanted to get as big as they were. Every year we had max outs for football, we maxed in the bench press, power clean, and squat. When I was a freshman I set the goal for my self that I would be the strongest kid in school history.
Every day I worked with the strength coach Tom Ekland. I spent hours reading books and articles about bodybuilding nutrition. In the summer before my senior year of football I set my school record of 1205lbs with a 335lb bench, 500lb squat, and 370lb power clean. At that time I weighed 220lbs.
When football ended I went out for wrestling. I cut weight for wrestling by using the same principals many bodybuilders use to prepare for a contest. When my season ended I had kept most of my muscle mass and was looking for something else to compete in. I was already close to being in contest shape, and after spending so much time reading about bodybuilding my interest had been sparked.
I was informed of a natural contest coming up in May, so I decided to try it. The day of the show was scheduled for the day after my district track meet. My track coach, Dave Sullivan, worked with my schedule to help me accommodate both competitions, as did the shows promoter Scott Dickerson.
Preparing to run and throw in a track meet the night before the competition brought on many of its own challenges. As it turns out I won my event (the discus). I woke up the next morning and drove to Des Moines for the event. As this was my first competition I had no idea what to expect. As it turns out I won the teen men division and was named the North American Natural Bodybuilding Federations Mr. Teen Iowa.
What Workout Plan Worked Best For You?
I workout 4-6 times a week, and hit every body part at least once. I find that some muscle groups can be trained more frequently so I do my abs and calves 2-3 times a week.
I like to start my workouts with my abs and calves to get them out of the way. I find that variation is key. I try to do different exercises each week, with different amounts of weight and different rep schemes. I try to make sure I hit each head of the muscle I am trying to work, by using different angles and movements.
A sample week would look like this.
Dumbbell lateral raises 4x 16, 12, 12, 10
Dumbbell pressDumbbell shoulder press 4x 12, 10, 8, 6
Bent-over dumbbells for rear delt. 4x 16, 12, 12, 10
Shrugs 4x 12, 10, 8, 6
Up right rows 4x 12, 12, 10, 8
What Nutrition Plan Has Worked Best For You?
I have tried many different diets and the one that has produced the greatest gains is a carb cycling diet. Sunday through Friday I follow a high protein, moderate carbohydrates and moderate fat.
On Saturday I re-feed, using all the foods people wouldn't usually associate with bodybuilding. Things like pop tarts, fruit juices, and white bread, almost anything goes. Then it's back to the diet on Sunday. I find this diet to be a great way to keep body fat low and sticking to the diet is easy as I can look forward to Saturdays.
During the week my carbs come from brown rice, sweet potatoes, and a couple of heads of lettuce a day. I think it is important to monitor progress and make changes as needed. If I feel that I am getting to flat, I will add some extra fat with flax seed oil and olive oil. I always keep my protein around 350g a day.
A sample pre-contest diet is as follows:
Whey protein 50g
1/2 cup (uncooked) oatmeal
9 egg whites, 1 whole egg
1/2 sweet potato
A large plate of lettuce
Meal Replacement Shake
12 oz chicken breast
1/2 cup brown rice Veggies
Post workout shake - 50g whey
12oz of red meat
1/2 sweet potato
A large plate of lettuce
Meal Replacement Shake
1 can of tuna
1 tablespoon flax seed oil
What Supplements Have Given You The Greatest Gains?
I like to stick to the basics. I use whey protein after workouts, and glutamine when I am dieting. I take a couple different multivitamins daily to keep a balance and to get variety if nutrients. I use extra vitamin c in the morning and at night to keep my immune system strong. I also take extra calcium in the mornings to help with muscle contractions and zinc at night to help optimize testosterone levels. I find MRP's to be very convenient and beneficial.
Why do you love Bodybuilding?
I love bodybuilding because it is so personal. There are so many different ways to accomplish the same goal, and everyone does something different. Exercise and nutrition is so simple, but at the same time it can be incredibly complex.
I love to learn about the body and the way it can be modified to look the way I want it to. In bodybuilding it is almost impossible to be satisfied. If you put on 1lb of muscle it only makes you want another. There is always the challenge to get bigger and leaner.
What Are Your Future Bodybuilding Plans?
I am planning to compete on May 20th in Des Moines at the NANBF Natural Iowa/Central Midwest Body Building/Figure & Xtreme Fit Championship. I will compete both as a teen and in the men's division. I learned a lot from my first show and I am looking forward to coming in bigger and leaner.
I am currently going to school at Loras College in Dubuque Iowa and majoring in Biochemistry. After that I plan on attending the University of Iowa for graduate school. As a student I put my studies ahead of bodybuilding, if I get to the point where bodybuilding takes away from my academic goals, I will have to put it on hold.
What One Tip Would You Give Other Bodybuilders?
Bodybuilding can be an all-consuming sport, as well as a very selfish sport. I would remind people that someone can eat right and train hard without letting bodybuilding be their life. I have to remind myself to let bodybuilding be something that I do, not who I am. It is a balancing act to stay dedicated to the sport, while remembering that there are many other things I want to accomplish in my life outside of bodybuilding.
Who Are Your Favorite Bodybuilders?
Skip La Cour because he has built an incredible physique and did it naturally. I enjoy reading about the bodybuilders from back in the day such as Chris Dickerson, Franco Columbo, and Jack LaLanne. My favorites from today include Kevin Levrone, Chris Cormier, Gunter Schlierkamp, Ronnie Coleman, and of course, everyone loves Arnold. Jim Romagna is the strength coach at my school and he is a phenomenal bodybuilder.