- Name: Brad Edvalson
- E-mail: email@example.com
- Age: 28
- Where: Citrus Heights, CA
- Height: 6'
- Weight: 212 Lbs Off, 180 Lbs Contest
- Years Bodybuilding :10
- Favorite Bodypart: Shoulders And Back
- Favorite Exercise: Incline Bench Press
- Favorite Supplements: Cellucor, Jack3d, Animal Pak
How Did You Get Started?
I started at the young age of 17 years old. After continuous ankle breaks from a long history of skateboarding, I decided to change hobbies. Not long after, it turned into a lifestyle that some would call an obsession. I would read bodybuilding books and magazines for hours and write diet plans and training regimens through the night. After years of trial and error, pain staking sacrifice, and thousand's of grueling hours training, I built my small 135 lb frame to 180 lbs, hovering around 4 to 5% bf at my lowest.
Every year I try to improve little by little. I was never blessed with great bodybuilding genetics, so to get to that level of muscularity and conditioning was an amazing accomplishment. From that point on I have found great joy in helping others achieve their all time best. For me, helping someone wasn't a bragging right to showcase my knowledge and understanding of the sport but just for receiving a great feeling when people come up to you and sincerely thank you for changing their life. For this reason, I have recently become a certified personal trainer and now I am able to help others on a daily basis.
What Workout Plan Worked Best For You?
I have many workout plans that I cycle every so often to keep things fresh. All my plans are really intense and I give every fiber of my being in my workouts. My favorite plan I use it a 6 day a week plan focusing on 2 body parts a day, utilizing a lot of super sets of and drop sets. I pay attention to all aspects of a workout, including; reps, exercise selection, weight and rest time. I bring a log book with me and I try to beat it every time I am in the gym, even if it is by adding 2.5 lbs on a bench bar.
I also like to change my rep schemes through out the week. Since I am doing six days a week, means I will hit each body part two times a week. I will change the reps the second time I hit the same body part (a lower rep day and higher rep day) I do the same with my rest time, changing rest intervals from 2 minutes down to 60 seconds and anywhere in between. You can imagine that pain and will power it takes to get through a leg day, doing heavy squats with 60 second rest.
|TERMS YOU'LL NEED TO KNOW|
Day 1: Chest/Biceps/Abs/Cardio
- Incline Dumbbell Press: 3 sets of 8-10 reps
- Incline Flyes: 3 sets of 8-10 reps
- Weighted Bench Dips: 3 sets of 8-10 reps
- Dips: 1 sets of 8-10 reps
- Machine Bench Press: 1 set of 8-10 reps, 1 drop set of 8-10 reps, 1 drop set of to failure
- Straight Bar Curl: 3 sets to failure, 1 set of to failure with negative reps
- Incline Dumbbell Curl: 3 sets to failure, 1 set of of 3-4 rest pause reps
- EZ Bar Curl: 2 sets of 8-10 reps
- Crunch Machine: 6 sets of 8-10 reps
- Elliptical Machine: 30-40 minutes
Day 2: Back/Triceps/Calves/Cardio
- Barbell Deadlifts: 3 sets of 8-10 reps
- Bent Over Barbell Rows: 3 sets of 8-10 reps
- Lat Pulldowns: 3 sets of 8-10 reps
- Close Grip Pulldowns: 3 sets of 8-10 reps
- Skull Crushers: 3 sets of 8-10 reps
- Close Grip Triceps Press: 3 sets of 8-10 reps
- Machine Dips: 3 sets of 8-10 reps
- Reverse Grip Cable Pushdowns: 3 sets of 8-10 reps, 3 drop sets of 8-10 reps
- Standing Calf Raise: 6 sets of 8-10 reps
- Elliptical Machine: 30 minutes
Day 3: Shoulders/Legs/Abs
- Dumbbell Military Press: 3 sets of 8-10 reps
- Arnold Press: 3 sets of 8-10 reps
- Shoulder Press: 3 sets of 8-10 reps
- Upright Rows: 3 sets of 8-10 reps
- Side Laterals: 2 sets of 8-10 reps, 3 drop sets of 8-10 reps
- Squats: 3 sets of 8-10 reps
- Hack Squats: 3 sets of 8-10 reps
- Leg Extensions: 2 sets of 8-10 reps, 2 drop sets of 8-10 reps
- Roman Chair Crunch: 4 sets to failure
Day 4: Chest/Biceps/Calves/Cardio
- Flat Dumbbell Press: 3 sets of 13-15 reps
- Flat Flyes: 3 sets of 13-15 reps
- Cable Crossovers: 3 sets of 13-15 reps
- Dumbbell Pullovers: 2 sets of 13-15 reps
- Seated Dumbbell Curls: 1 set of 13-15 reps, 1 drop set of 13-15 reps, 1 drop set of 13-15 reps
- EZ Bar Curl: 1 set of 13-15 reps, 1 drop set of 13-15 reps, 1 drop set of 13-15 reps
- Hammer Curls: 2 sets of 13-15 reps
- Seated Calf Raise: 6 sets of 13-15 reps
- Revolving Stairs: 20 minutes
- Treadmill: 20 minutes
Day 5: Back/Triceps/Abs/Cardio
- Bent Over Dumbbell Rows: 1 set of 13-15 reps, 1 drop set of 13-15 reps, 1 drop set of 13-15 reps
- Cable Low Row: 1 set of 13-15 reps, 1 drop set of 13-15 reps, 1 drop set of 13-15 reps
- Reverse Grip Pulldowns: 2 sets of 13-15 reps
- Triceps Pushdown: 3 sets of 13-15 reps
- Reverse Grip Pushdowns: 3 sets of 13-15 reps
- Rope Pushdowns: 3 sets of 13-15 reps
- Dumbbell Kickbacks: 2 sets of 13-15 reps
- Hanging Leg Raise: 5 sets of 13-15 reps, 1 set of to failure
- Elliptical: 30 minutes
Day 6: Shoulders/Legs/Calves
- Upright Rows: 3 sets of 13-15 reps
- Close Grip Upright Rows: 3 sets of 13-15 reps
- Arnold Presses: 3 sets of 13-15 reps
- Reverse Flyes: 3 sets of 13-15 reps
- Front Squats: 3 sets of 13-15 reps
- Dumbbell Lunges: 3 sets of 13-15 reps
- Leg Curls: 2 sets of 13-15 reps, 2 drop sets of 13-15 reps
- Calf Press: 6 sets of 13-15 reps
Day 7: Off
I change up exercises, reps and rest time weekly. Next week would start 10-12 reps at 2 min rest followed by the 5-7reps at 2 and a half min rest the next time the same body part is hit.
What Nutrition Plan Has Worked Best For You?
A diet high in protein, low carbohydrates and good fats. I am a big fan of carb cycling and as giving me an ultra lean look that I'm going for. I tend to be sensitive to an abundance of carbohydrates, so I stick with a carb cycle plan than never really goes higher than 180 grams except for my one off day. My carb cycle plan, day 1-7 is typically; 100gm, 150gm, 80gm, 100gm, 180gm, 120gm, 250-300gm I increase my protein intake to compensate for the lower carbs to preserve muscle while facilitating energy when in a caloric deficit.
Protein is usually around 300-350gm. Fats are moderate at around 35 grams, consisting of nuts, olive oil and fish. Total calories after cardio is around 2200-2400 calories.
Meal 4: Post Workout
- 1 serving of whey protein
What Supplements Have Given You The Greatest Gains?
Back in the day, M1T from Gaspari gave me incredible size and strength gains but had been banned within a year. I like using Jack3d for the explosive energy I receive from it. It helps me be explosive in my workouts. I also take Animal Pak vitamins. This stuff is awesome and contains everything you need to replenish what is lost from intense training.
I use a lot of Cellucor products as well. My favorites are NO Zero, M5 and their protein is delicious and high quality. I take fish oil, calcium, magnesium and zinc and Schiff Glucosamine.
Why do you love Bodybuilding?
I'm sure a typical answer to this question would be that it makes you feel and look great. While these answers are true, it is so much more than that. A lot of why I love bodybuilding can't really be given true justice by my words alone, but I will try to shed just a little light as to why I love bodybuilding. It is a strange culture by many people looking in. It is hard for people to grasp why people would get their kicks by torturing themselves day in and day out with intense exercise programs and strict dieting.
Why would anyone give up so much of there social life, food choices and deal with tedious meal plans that need to be followed to the letter to make themselves look better? A huge majority of the population would consider this lifestyle such a waste of the short amount of time we have on this earth (I hear it all the time from people). I wouldn't have it any other way. This nation is over populated with overweight and unhealthy people.
It is my opinion that they are wasting their time and health with poor food, drink and over all lifestyle choices. The gym gives me clarity and comfort from the stresses and temptations of the outside world. Bodybuilding has made me realize that if I can go through the pain and sacrifice for months on end to look a certain way, then I could do just about anything I set of my mind to. If the bodybuilding lifestyle was that easy, everybody would be ripped. We all know it is not, which gives me a sense of uniqness amongst a majority of the people I know but also bonds me closer with the people that have the same enthusiasm, drive and passion for bodybuilding.
It seems everybody wants to be in great shape but rarely do they want to put it the hard work that comes with it. Rather, the quick fix mentality seems to be more prevalent than hard work. We see this all the time with weight loss surgery, harmful drugs and crash diets. It is imperative to have a balanced plan of attack with proper nutrition, strength and cardiovascular training. The big piece of the success of a program is going to come from the way you eat.
As I always say, "you can't out train a bad diet" Another reason I love bodybuilding is the fact that I am the puppet master and I pull the strings to my success in this sport. Unlike traditional sports that rely on a team to complete an objective, I have complete control of obtaining a desired goal. This of course gives me a huge sense of accomplishment that I can be so intuitive with my body that I know a certain amount of nutrients and particular exercises will make my body look the way I want. It is like a game to me. I have to find what exercises, intensity, rest time and weights will best suit my body. Same with the game of finding exactly what amount of nutrients will make my body grow the most and lean out the best. My journey is to solve the puzzle to unlock my full potential.
What Motivates You To Follow A Healthy Lifestyle?
There are many motivating factors but I think the most recent factors was two years ago, my wife gave birth to my beautiful son, Ashton. During her pregnancy, my wife developed really strong cravings for the foods I have been staying away from for years. This included greasy pizza, tacos, ice cream and anything else not on the bodybuilder's diet. For the first couple of weeks, I didn't find it difficult to resist my cravings, but as the days progressed I finally gave into temptation. As soon as I gave in to the delicious food in front of me, the flood gates opened.
Everyday from that point on was fat, fat and more fat. While it tasted delicious, it didn't take long for me to see the results of the havoc I created on my body. I spiraled out of control and sunk into a deep depression within myself. I hated to look at myself in the mirror and wondered how my wife could stand to look at me. My self esteem fizzled away and I knew I had to do something.
I stayed up all night and developed a strict diet and training regimen and I already had the mind set of that I was going to get this weight off and be in the best shape of my life. After 4 months of not working out, it felt like I never lifted a weight in my life and I found myself wheezing from cardio. It did not matter if I was to die trying. Nothing was going to stand in my way. It took three months to take it all off and get my body down to 5% percent at that time.
This was truly the best shape I had ever been in and it all started with winning the war in my head. The one that always tells you to stop because it hurts and the one that says you will fail miserably. You have to make up your mind without a doubt of failure that you will succeed. At that point, you already won. From that point on I vowed never to return to that lifestyle again and I have dedicated to be in the best shape I can be year round.
What Made You Want To Achieve Your Goals?
With anything I do, I try to be the best I can be at what ever it is I am taking on. bodybuilding is no exception. It is my ultimate passion in life and I always try to grow, learn and set of new goals for myself. Each year I constantly try to achieve more knowledge and create a better physique then the year prior. I guess it is just internal competition I have within myself.
What Are Your Future Bodybuilding Plans?
As always, I plan to achieve the small goals I set of for myself each year. Even if it's to gain one pound of muscle, I will be content. I also plan on stepping foot on stage next year at my own personal best. My long term goal has always been to get into the fitness industry and represent a company or companies. I would like to influence and inspire all walks of life, and show that even with genetics not on your side; you can still create a great looking and healthy body.
All it takes is dedication, drive and undying faith, that you can achieve what ever you force your mind to believe. Lastly, I have taken my passion for fitness and helping others and I am recently developing a website that features on line personal training, interactive software, a place for the community to interact and in-person personal training packages.
What One Tip Would You Give Other Bodybuilders?
The best way to predict your future is to create it. Never stop believing in yourself because if you start listening to that nagging little voice in your head, the one that tells you that you can't do it, then you will surely set of yourself up for failure. Burn all your bridges behind and never look back.
Who Are Your Favorite Bodybuilders?
I have always been a huge fan of Arnold Schwarzenegger partly due to watching his movies with my father. Starting at the age of two we would watch all his movies that came out. His super hero like quality he played in his roles was so appealing to me at the time. I can remember thinking; I want to look like that one day. There definitely is a huge attachment associated with the great feeling I had as a child watching his movies with my dad and Arnold himself.
Another reason I like him is because of how inspiring he is. Anything he set of his mind to, he accomplished it. I wish I could accomplish even a tenth of what he has done in his life. I'm also a big fan of Ronnie Coleman. This man is a true beast and magnificent entertainer.
Unlike a lot of bodybuilding videos I watch where the athlete is not that exciting to watch, no true dialog with the camera or lack of intensity with the workout, Ronnie Coleman displays all of it. He pumps me up like no other athlete. He gives a hundred percent in his videos and makes you feel you got your money's worth and then some, with his ridiculously funny lines he blurts out throughout his sessions to the excruciating workouts. Ronnie is unlike any other..."Yeah buddy, light weight!"
What Features Do You Use On Bodybuilding.com?
I actually use a lot of the features here. I like to study up on all the latest articles pertaining to nutrition, weight loss and articles on muscle growth. I also buy a lot of my training supplies, clothing, and supplements here, and of course I use BodySpace. Bodybuilding.com has pretty much everything you need to create a quality physique as well as staying motivated to keep that physique. I got to give much thanks to Bodybuilding.com for creating such a great website that appeals directly to people like me.