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Amateur Bodybuilder of the Week: Adrian Melia

Amateur Bodybuilder of the Week: Adrian Melia! - Pics and info and more!

  • Name: Adrian Melia
  • E-mail:
  • Age: 26
  • Where: Ireland
  • Height: 5'8"
  • Weight: 227 Lbs Off 198 Lbs Contest
  • Years Bodybuilding :4
  • Favorite Bodypart: Back
  • Favorite Exercise: Bent Over Rows
  • Favorite Supplements: M5, N0 Extreme, Dark Matter

How Did You Get Started?

I mainly got started through training for boxing. I had been doing a lot of push ups, chin ups and sit ups and I loved the pump I got in my chest and back. There was weight in the gym I boxed at and started playing about with them. I started seeing results and getting stronger and improved my boxing. I also loved comic books and loved the super hero look and it inspired me to try and get the super hero look.

I kept training and continued to see results. I entered junior powerlifting contests and won a few titles but I always preferred the bodybuilder look and decided to train as a bodybuilder again.

Adrian Melia.
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Adrian Melia.

What Workout Plan Worked Best For You?

Personally I always used HIT training and recently mixed in FST training it worked great at bringing up my weaker body parts.

Weekly Training Split:

Day 1: Legs

Day 2: Chest/Triceps

Day 3: Back/Biceps

Day 4: Off

Day 5: Legs

Day 6: Shoulders/Traps

Day 7: Off

Adrian Melia.
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Adrian Melia.

What Nutrition Plan Has Worked Best For You?

Off Season

Meal 1:

Meal 2: Pre-Workout

Gym: During Training

Meal 3: Post-Workout

Meal 4:


  • If busy will have 1 serving of Up Your Mass By MHP
  • Meal 5:

    Meal 6:

      Repeat Meal 4 or Meal 5.

    Meal 7:

    Contest Diet

    Meal 1:

    Meal 2:

    Meal 3:

    Meal 4:

    Meal 5:

    Meal 6:

    Pre Workout Supplements:

    Hemodraulix By Axis Labs or PlasmaJet By Gaspari and Cellucor N0 Extreme. I used these as I was trying to keep carbs under 30 grams a day and these all have 0-1 gram of carbs and work so well for me.

    Adrian Melia.
    + Click To Enlarge.
    Adrian Melia.

    What Supplements Have Given You The Greatest Gains?

    • Love the M5 by Cellucor best pre workout supplement.
    • Best protein isolate IsoPro Ultra Lean unreal quality and taste.
    • Best weight gainer would be Up Your Mass by MHP.
    • Best meal replacement Solution 5 by Scivation.
    • Best intra workout supplement Xtend.
    • Best post workout supplement Dark Matter by MHP.

    Why do you love Bodybuilding?

    I love bodybuilding because I love the discipline it gives me it gives me goals to strive for and I also apply this discipline to my business and every other aspect of my life and I feel empowered due to this.

    What Motivates You To Follow A Healthy Lifestyle?

    Seeing results motivates me. I feel I am against myself in the gym and nobody else. I do not want to sit around and be out of shape I want to feel good and look good and I feel empowered by the feeling of being in shape. Also I feel more confident myself and this helps me with my day to day work wither it be meeting prospective clients or people in general if your confident people usually take notice hopefully in a good way.

    What Made You Want To Achieve Your Goals?

    I feel the most important thing that has made me want to achieve my goals is drive. I have heard people say you cannot do this or that but to be honest it just made me more ambitious to prove everyone wrong. To show that through knowledge hard work inner drive and focus you can achieve what you want and always push boundaries. Rich Gaspari is one of the great examples of just pushing boundaries with both his competition condition and supplement line.

    What Are Your Future Bodybuilding Plans?

    My future goals are to win a RIBBF show. And to continue to improve my physique and launch my own supplement line.

    What One Tip Would You Give Other Bodybuilders?

    Be consist ant and to apply your bodybuilding lifestyle and discipline to other aspects of your life. Remember Rome was not built in a day and neither will your physique.

    Adrian Melia.
    + Click To Enlarge.
    Adrian Melia.

    Who Are Your Favorite Bodybuilders?

    Frank Zane, Dexter Jackson, and Victor Martinez.

    What Features Do You Use On

    I read a lot of the articles on especially when I was dieting down. Layne Norton wrote a great article on water manipulation and sodium loading that was unreal help to me. Also I really like looking through the Amateur Bodybuilders of the Week for ideas and inspiration of what to do myself. BodySpace is also an invaluable resource for seeing what some people have done with their physique and achieved. I also love the review scoring system for the supplements and what people have thought of the supplements as in real world experience with them really helps find what works and does not work.