- Name: Cliff Edberg
- E-mail: firstname.lastname@example.org
- Age: 22
- Where: Fargo, North Dakota
- Height: 5' 8"
- Weight: 200 Lbs., Contest: 171 Lbs.
- Years Bodybuilding :1
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: NaNO Vapor, various Protein Powders, & Various Multivitamins.
How Did You Get Started?
I decided to start bodybuilding after a good friend (Jude Chabot) competed in his first bodybuilding competition. It was amazing watching his transformation and the work he put into the show. After seeing him go through it all, I decided that I wanted to challenge myself and see what limits I could push my body to.
View My BodySpace Profile: bodyspace.bodybuilding.com/CliffEdberg.
What Workout Plan Worked Best For You?
I went through a few phases in my lifting regiment. My lifting partner (Jude Chabot) and I began lifting very heavy weight for sets of 6-10. We would do every set till failure with forced reps. The intensity that was involved help increase strength and size. About 8 weeks out we began doing sets of 10-15, we usually aimed for 12 reps, but continued with the sets till failure with forced reps.
Competition Training Routine:
My Lifting routine 8 weeks out:
5 days lifting, 1 day off then repeat
Day 1: Chest
Flat Barbell Bench: 4x12
Incline Barbell Bench: 4x12
Decline Barbell Bench: 4x12
Incline cable fly superset with incline dumbbell press: 3x12
Flat cable flyes superset with flat dumbbell press: 3x12
Decline cable fly superset with decline dumbbell press: 3x12
Day 5: Arms
Dumbbell curls superset with skull crushers: 4x12
Cable curl superset with tricep pushdown: 4x12
High cable curl superset with cable kick back: 4x12
Spider curls superset with cable rope extensions: 4x12
Day 6: off
What Nutrition Plan Has Worked Best For You?
I believe that my nutrition plan made my entire show. I started dieting about 3 months out from the show.
I ate about 2500 Kcals per day and very small portions trying to get 8-12 small meals a day.
- High in protein (1-1.5 gram per pound body weight) chicken, venison, turkey, 96% lean ground beef
- Complex carbohydrates consisted of potatoes, yams, oats, whole grain bread
- Vegetables were broccoli, peas, cauliflower, carrots
- Fat intake very low (under 50 grams per day)
About 8 weeks out I began Carb cycling. I followed a low, medium, high rotation. Low days I consumed between 50-100 Carbs a day, Medium days were between 150-200 carbs and high days were between 300-400 carbs, still trying to eat a lot of very small meals. This allowed my body to burn fat through gluconeogenesis (creating glucose from non glucose sources, specifically glycerol from fatty acids)
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the challenge that is puts on me both mentally and physically. Everyday is a constant battle to become better and better.
What Are Your Future Bodybuilding Plans?
I plan on competing in the NPC Gopher State classic held in Minnesota on June 7th, 2008.
What One Tip Would You Give Other Bodybuilders?
Be consistent and never give up.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|