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Amateur Bodybuilder of the Week: Adam Pfau

Amateur Bodybuilder of the Week: Adam Pfau! - Pics and info and more!

  • Name: Adam Pfau
  • E-mail:
  • Age: 20
  • Where: Jericho, NY
  • Height: 5'9"
  • Weight: 160 Lbs
  • Years Bodybuilding :1
  • Favorite Bodypart: Triceps
  • Favorite Exercise: Skull Crushers
  • Favorite Supplements: Whey Protein

How Did You Get Started?

When I was 15, my mom encouraged me to join a gym with a friend. I wasn't doing any other sports at the time and she thought I needed the exercise. Little did she know that her little encouragement would produce a bodybuilder. I think I would have ended up bodybuilding anyway but she definitely forced me to start at a younger age which turned out to be very beneficial.

I was never the typical new kid in the gym. Right from the start I began researching proper ways to train and diet. I was bombarded with so much conflicting information. I finally stumbled upon the forums and that is when I really started learning.

Throughout high school I would always choose the gym and sticking to my diet over partying and going out. It wasn't until recently that I decided to use my strong commitment to actually compete. After countless hours of research, I planned my contest preparation and got ready for my first bodybuilding competition.

Adam Pfau Posing

Amateur bodybuilder Adam Pfau's posing routine at the 2010 INBF Natural Connecticut.

What Workout Plan Worked Best For You?

I typically followed a 5 day split where every body part was hit once a week. However, I always felt like I could be getting more out of my training and that although I was making progress, this was not the optimal way for a natural bodybuilder to train. I have recently switched over to Layne Norton's Power/Hypertrophy split.

To sum up the routine, you hit your entire upper body and lower body on a separate day in the beginning of the week. These 2 days are more of a power lifting style where you go heavy on compound movements. After a day off, there are 3 days of traditional bodybuilding workouts. These days are higher volume with higher reps. It's a great way to get both strength and size gains simultaneously while also not hitting any plateaus.

Superset - Two exercises are performed consecutively without any rest.

Day 1: Upper Power

Day 2: Lower Power/Abs

Day 3: Off

Day 4: Chest/Back Hypertrophy

Day 5: Legs Hypertrophy

Day 6: Shoulders/Traps/Arms/Forearms Hypertrophy

Day 7: Off

I do 30 minutes of low to moderate intensity cardio on the elliptical after every work out.

Adam Pfau.
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Adam Pfau.

What Nutrition Plan Has Worked Best For You?

I like to keep protein at an optimal level. Not unreasonably high but not low either. I keep carbs as high as I can and fat low. I'll never lower fat to less than 20% of my total calories but I try to keep it lower so that I have more room for carbs since I like to eat them and my body can handle them well. I don't keep protein too high either so that there is more room for carbs as well.

What people don't know is that carbs are muscle sparing. That means the more carbs you eat, the less protein you need. Most people over estimate how much protein they need. There is nothing wrong with that but I much rather eat more carbs than give my body too much protein.

This is the diet I started following a few weeks after my show. This was just to maintain. When I start to bulk, I will follow this but add more calories in the form of carbs mostly.

Meal 1:

Meal 2: Pre-Workout

Meal 3: Post Workout Shake

Meal 4: Post Workout

Meal 5:

Meal 6:

Meal 7:

Adam Pfau.
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Adam Pfau.

What Supplements Have Given You The Greatest Gains?

I'm a big fan of just the basics. I like to use whey protein, casein protein, a multi-vitamin, fish oil, green tea extract, vitamin C, and ZMA.

In the morning before I eat my first meal I take a PrimaForce Lean Green green tea extract pill. I take 1 SportPharma Multi V multi-vitamin, 1 Controlled Labs Orange Oximega Fish Oil capsule, and 1 NOW Vitamin C capsule of 1,000 mg. With my first meal I mix a serving of Gaspari MyoFusion into my oatmeal.

During my workout I sip on 1 serving of Scivation Xtend. After my workout I take a serving of Xtreme Formulations Ultra Peptide Whey. I then proceed to do cardio and when I'm done I take another PrimaForce Lean Green green tea extract and another NOW Vitamin C before my post work out meal.

I take my second Controlled Labs Orange Oximega Fish Oil with meal number 6 which is my second to last meal of the day. Half way between my second to last meal and my last meal I take 3 capsules of PrimaForce ZMA. I take a second SportPharma Multi V multi-vitamin, another NOW Vitamin C, and a scoop of Optimum Nutrition Casein Protein with my last meal of the day before bed.

Why do you love Bodybuilding?

I love bodybuilding because it's a sport of you vs. yourself. No one else can control you and the results you get are entirely up to what you are willing to put into it. This is a sport that very few people can succeed at. I take great pride in being able to stick to something for years that most people couldn't even do for a day. Stepping on stage is a great feeling.

All your hard work accumulates into one day to show it off. Months and months of dieting and you only show the judges what you have in about 5 minutes. The adrenaline rush on stage and competitiveness is a tremendous feeling that only someone who competes can relate to.

What Motivates You To Follow A Healthy Lifestyle?

Besides competing and wanting to be the best on stage, I also want to look the best wherever I am. I enjoy going out to places and being in far better shape than anyone else there. It's not the attention that I like but just the fact that in my head I know that I commit myself to something that everyone else wishes they could do yet fails to achieve. It sounds cocky but in my head I guess I feel like myself along with other athletes are slightly better than everybody else and this gives me a huge confidence boost.

What Made You Want To Achieve Your Goals?

At my first show everyone was very impressed with me. No one could believe it was my first show and the fact that I didn't have any help in preparing made people even more shocked. I had several people tell me that I'm a pro card waiting to happen. After I saw the pictures, I thought I looked better than I could have expected. Now that I know what I'm capable of I believe if I just add a bit more size this year I can easily attain a pro card in the next year.

What Are Your Future Bodybuilding Plans?

After competing in my first show, I realized I have potential and this is something I'd like to pursue further. I am going to take a year off to put on some more size and then compete in a few shows next year in 2011 and try to turn pro as a Natural Bodybuilder.

Adam Pfau.
+ Click To Enlarge.
Adam Pfau.

What One Tip Would You Give Other Bodybuilders?

Never let people get you down. People will tell you that you can't do something just because they are jealous that they lack the dedication to do it themselves. Everyone doubted me for years. My parents thought I was crazy when they saw how I ate. When I finally stepped on stage and dominated my class, everybody saw that not only wasn't I crazy, but they admired me for my knowledge and dedication.

Do what you want to do. Use negative comments to fuel your workouts and prove people wrong because when you finally do accomplish something, those same people will be running to you for advice.

Who Are Your Favorite Bodybuilders?

Evan Centopani, Erik Fankhouser, Guy Cisternino, Jose Raymond, Victor Martinez, Jay Cutler, Dorian Yates, Layne Norton, and Jim Cordova.

What Features Do You Use On

I use BodySpace, the forums, and the store.