- Name: Miles Indest
- E-mail: email@example.com
- Age: 19
- Where: New Orleans, LA
- Height: 5'11"
- Weight: 190 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Deadlift
- Favorite Supplements: Optimum Nutrition 100% Whey Protein, USPlabs Jack3d
How Did You Get Started?
Ever since I was a young boy I had an obsession with working out and Arnold Schwarzenegger movies such as Pumping Iron. When I was 14 years old, after Hurricane Katrina devastated my hometown of Kenner, Louisiana and wiped out all power for weeks, I began lifting weights on a regular basis. In between ripping out Sheetrock or installing new insulation, I would try to get in as many sets of bench presses and curls as I could. Of course this only built up my chest and arms, and it wasn't until high school, playing middle linebacker for the football team did I learn the importance of Back and Leg training. I went to Riverside Military Academy in Gainesville, Georgia which was a Military Boarding school.
The only thing to do every day after class was to head down to the enormous gym and lift weights. I continued to get bigger and stronger and eventually got certified at age 18 to be an AFAA personal trainer. Working as a trainer at YMCA of Greater New Orleans, I met Chuck Biggio, one of the best bodybuilders in Louisiana. He encouraged me to compete and has been one of the most inspirational mentors over the past year. My first year competing at age 18, I won 1st place in Men's Novice Heavyweight and 4th place in Teens at the NPC Southern Classic; 3rd place Junior Middleweight in the Red Stick Classic; and 1st place Teens, 3rd place Junior Middleweight at the Greater Gulf States in New Orleans. I am currently trying to put on as much size as possible for next year.
What Workout Plan Worked Best For You?
In every single workout I implement both high intensity (short rest periods) and heavy compound movements. I also like to throw in drop sets, super sets, negatives, and forced reps to further tear the muscle past failure. Here is my typical workout plan.
Day 1: Chest
- Flat Barbell Bench Press: 4 sets of 15, 12, 8, 6 reps
- Incline Dumbbell Press: 4 sets of 15, 12, 8, 6 reps
- Flat Bench Flyes: 4 sets of 15, 15, 10, 10 reps
- Incline Barbell Press: 4 sets of 15, 15, 8, 6 reps
- Decline Dumbbell Press: 3 sets of 10, 8, 6 reps
- Cable Crossovers: 7 sets of 15 reps
Day 2: Back
- Pull-Ups: 4 sets of 15 reps
- Barbell Rows: 4 sets of 15, 12, 8, 6 reps
- Deadlift: 4 sets of 15, 12, 8, 6 reps
- Close Grip Pulldowns: 4 sets of 15, 12, 8, 6 reps
- T-Bar Rows: 4 sets of 15, 12, 8, 6 reps
- One Armed Cable Rows: 4 sets of 15, 12, 8, 6 reps
Day 3: Legs
- Squats: 4 sets of 15, 12, 8, 6 reps
- Hack Squats: 4 sets of 15, 12, 8, 6 reps
- Leg Press: 4 sets of 15, 12, 8, 6 reps
- Lunges: 4 sets of 20, 15, 10, 10 reps
- Seated Leg Curls: 4 sets of 15 reps
- Straight Leg Deadlift: 4 sets of 15, 12, 8, 6 reps
- Leg Curl: 4 sets of 15 reps
- Leg Extension: 4 sets of 15 reps
Day 4: Shoulders
- Barbell Overhead Press: 4 sets of 15, 12, 8, 6 reps
- Lateral Raises: 4 sets of 15, 12, 8, 6 reps
- Dumbbell Press: 4 sets of 15, 12, 8, 6 reps
- Reverse Flyes: 3 sets of 15 reps
- Front Raise: 3 sets of 15 reps
- Shrugs: 4 sets of 15, 12, 8, 6 reps
Day 5: Arms
- Barbell Curls: 4 sets of 15, 12, 8, 8 reps
- Rope Pushdown: 4 sets of 15, 12, 8, 8 reps
- Dumbbell Curl: 4 sets of 15, 12, 8, 6 reps
- Skull Crushers: 4 sets of 15, 12, 8, 6 reps
- Preacher Curl: 4 sets of 15, 12, 8, 6 reps
- Close Grip Bench Press: 4 sets of 15, 12, 8, 6 reps
- Hammer Curl: 4 sets of 15 reps
- Overhead Triceps Extension: 4 sets of 15 reps
- Cable Curls: 4 sets to failure
- Dips: 4 sets to failure
Day 6 And 7: Off
What Nutrition Plan Has Worked Best For You?
- 10 oz. tilapia
- 12 asparagus spears
Meal 5: Pre-Workout
Meal 6: Post Workout
- 40 gram protein shake
What Supplements Have Given You The Greatest Gains?
I drink a 45g ON Whey Protein shake with 5 g of Glutamine every day in the morning, post workout, and at night before I go to sleep. I usually take 3g of BCAAs in between meals, workouts, and sometimes pre workout. Lastly, a great NO-booster like Jack3d helps kick start my intensity in the gym!
Why do you love Bodybuilding?
I love Bodybuilding because it has left such a tremendous impact on both my physique and my mind. The discipline and drive that bodybuilding has given me has not only changed my body, but has motivated me to be the very best I can be in all aspects of my life. Bodybuilding encourages you to break through all obstacles and not give up until you have met your goals. The work ethic and self-motivation that Bodybuilding requires pumped up both my academics and my career. I pushed myself to graduate high school at age 16, 3rd in my class with a 4.2 GPA. Then, I was determined to keep up this perfect academic record in college.
I am currently a junior at Louisiana State University still holding a 4.0 GPA. Also, I am a personal trainer at the LSU UREC where bodybuilding has been a "certification" I wear everywhere I go. People watch me train, watch me eat, and know that if they listen to what I have to say they can make amazing transformations as well. Bodybuilding is not just a sport or a hobby to me. It is a lifestyle that completely revolutionizes the way you live, and how you handle difficult times in life.
What Motivates You To Follow A Healthy Lifestyle?
More than anything results motivate me to follow a healthy lifestyle. Bodybuilding is a science and you will get exactly what you put into it. I know that by eating healthy meals every few hours I am allowing my body to get a constant source of protein and carbs, putting my body in a constant anabolic state. Every day I wake up and plan my day around my training and my nutrition. After dieting for 20 weeks my competitions, it has become almost second-nature and does not at all interfere with work or school.
It is no longer me trying to follow a healthy lifestyle; I have to live a healthy lifestyle because I want the end result more than anything. I know the only way to reach this end result, is through discipline and consistency, and nothing will stop me from reaching my goals.
What Made You Want To Achieve Your Goals?
Since a very young age my parents have made sure I finished anything I started. The great thing about bodybuilding is that you are never satisfied. There is always more muscle to build, or more fat to burn, or a muscular proportion that needs to be focused on. The important thing about setting goals is to make sure they are attainable, realistic, and measurable. Through this philosophy I continue to make new goals for myself every day, which I know I will accomplish in the near future. I have a list of goals written by my bed that I look at every single morning so I start my day focusing on progression.
What Are Your Future Bodybuilding Plans?
I plan on continuing to compete in the great sport of Bodybuilding! I am very satisfied with my achievements this past year, but my expectations for next year's competitions are much higher. I am hoping to put on a solid 20 pounds of muscle over the year and win all the Teen divisions I enter, finishing with the NPC Southern Classic. I also want to win an overall in the junior division. As for upcoming years, I don't see myself ever dropping the one lifestyle that has continued to teach me focus, discipline, and character. I'm going to keep working my way to the top, continuing to reap the rewards that bodybuilding brings to all aspects of my life.
What One Tip Would You Give Other Bodybuilders?
Mind is power. If you set a goal, don't stop at anything until you reach it. When I started dieting for my first contest at 16 weeks out, I weighed 240 pounds with much body fat. There was no choice in my mind to follow the diet the entire time exactly on point. I was very determined to reach the goal I had set for myself. No matter how much weight I lost, or bland the meals got, I kept my mind on my goal and ended up competing at 177 completely shredded! We all must have a constant, never-ceasing drive that pushes us to success in fitness!
Who Are Your Favorite Bodybuilders?
Kai Greene is my favorite current bodybuilder. His incredible physique and stage presence makes him stand out amongst the current professionals. Also, I recently met Phil Heath and Jamie Eason at the NPC Louisiana, who caught a lot of my support. Arnold Schwarzenegger is my all-time favorite. I'm sure there's little argument about how much he has brought to Bodybuilding throughout the years.
What Features Do You Use On Bodybuilding.com?
I am ordering new supplements from the store almost weekly. Also, I am always browsing the forums, BodySpace, and the SuperSite for more information to incorporate into my current regimen. Without Bodybuilding.com, I would not be where I am today. I have to thank you for all the knowledge and experience you provide to the bodybuilding community.