- Name: Ryan Cameron
- E-mail: firstname.lastname@example.org
- Age: 22
- Where: Ottawa, Ontario, Canada
- Height: 5'8"
- Weight: Contest Weight: 165 - Off sea
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Side laterals
- Favorite Supplements: Whey Isolate, Omega 3 caps
How Did You Get Started?
I started working out for hockey. I played competitive hockey since I was 5 and up until the junior level. I eventually quit when I realized I would rather workout than play hockey. Since then my training has kept on getting better, now that I can put all my focus into bodybuilding.
What Workout Plan Worked Best For You?
I always change my workouts but this is what I did to get ready for my competition.
2 days on, 1 day off/cardio, repeat
Chest, Shoulders, Triceps:
- Incline Bench 3 x 12
- Flys 3 x 15
- Dips 3 x 15
- Shoulder press (rotate bar and dumbbells) 3 x 12
- Side laterals 3 x 15
- Rear delt raises 3 x 15
- Close grip bench 3 x 15
- Rope pulldowns 3 x 15
- Pull ups 4 x 10
- Close grip pull downs 3 x 12
- Barbell bent over rows 3 x 12
- Barbell curls 3 x 12
- Rope hammer curls 3 x 12
- One arm cable curls 3 x 12
Elliptical - intervals 30 seconds hard, 90 seconds easy
- Front squats 3 x 20
- Legs press 3 x 15
- Stiff leg Deadlifts 3 x 12
- Leg extensions 3 x 15
- Leg curls 3 x 12
- Seated calf 3 x 25
Depending on competition time would determine how many days a week I was doing cardio. At the start I was doing 2 days a week up to everyday a few weeks out from the comp.
What Nutrition Plan Has Worked Best For You?
Diet Approx. 2000 Calories
- 5 oz Chicken Breast
- ½ cup Green Peppers, chopped
- 2 Fish Oil Caps
- 1 tablespoon Flax Oil
- 3 cups of Water
Meal 1 or Preworkout Meal On Workout Days
Meal 2 or Postworkout Meal On Workout Days
Every fourth day use extra protein. So add 5 oz chicken to meal 1 and 10 egg whites to meal 2.
The first meals 1 and 2 are either eaten in that order, or if you workout later at night then eat them at that time so for breakfast on that day you would start at meal 3.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding for many reasons. I love how it makes you look. I love the pump and the endorphins you get from working out hard.
What Are Your Future Bodybuilding Plans?
My future plans are to compete at the Eastern Ontario Championships on November 1st. This is where I would like to qualify for the provincials. I would like to make it as far as I can but I'm setting my goals one step at a time.
What One Tip Would You Give Other Bodybuilders?
One tip that I would give other bodybuilders would be, to get your diet on track. Since I joined bb.com and made a bodyspace, people keep asking me what I do for cardio and or for my workouts.
Those are important but I would say diet is number one! I've been training since I was 13 and my body only started to change once I started eating right. Find out how many calories you need and write yourself a diet.