- Name: Ethan Fullilove
- E-mail: HBprodigy@Gmail.com
- Age: 21
- Where: Memphis, TN
- Height: 5'10"
- Weight: 175-180 lbs
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Leg Press
- Favorite Supplements: Pre-workout, Protein
How Did You Get Started?
I was an athlete my entire life. From age 3, all the way through high school and into college, I played any sport I could. I played everything from baseball, to basketball, to hockey, to football, and even got into MMA. I had a few scholarship offers and even tried out for the Baltimore Orioles. However, I decided baseball wasn't for me anymore and I made a decision to forgo my baseball career.
This was the first time in my life that I hadn't been physically active. After a few months went by, I was itching to do something about my now sedentary lifestyle. My competitive drive stayed with me and I knew I had to find some way to get it out. I joined a gym not knowing too much about weights or what any of the buttons meant on a treadmill. However, from the first time I entered that gym I knew this was going to be my new passion.
Much like the rush I got in high school when I was on the mound in a clutch situation, lifting weights and watching my body change gave me that same feeling. I haven't looked back since then and now that hobby has turned into a lifestyle.
What Workout Plan Worked Best For You?
I find that I do best on a 5/2 split. Every once in a while I'll do a 6/1 split, depending on what I'm getting ready for. I also like to do a push/pull separation. For instance, doing chest one day (push) and biceps the next (pull), I'll do push/pull movements the same day, but I switch it up a lot. For example, I'll do 3 push exercises to 1 pull exercise or vice versa. I try to do cardio 3-4 days a week, separated by steady pace and HIIT.
Treadmill: 15 minutes walk
Bike: 20 minutes
- Barbell Squats: 4 sets of 20, 12, 8, 6 reps
- Plated Squats: 3 sets of 12 reps
- Front Squats: 6 sets of 10 reps
- Leg Press Machine: 4 sets of 15, 15, 12, 12 reps
- Dumbbell Lunges: 3 sets of 15 reps
- Leg Extensions: 1 double drop set of 10 reps
- Lying Leg Curl: 3 sets of 12, 12, 8 reps
- Leg Curl: 3 sets of 10 reps
- Weighted Wide Grip Pull-Ups: 2 sets of 6 reps
- Wide Grip Lat Pulldowns: 2 sets of 15, 12 reps
- Behind The Neck Lat Pulldowns: 2 sets of 15, 12 reps
- Close Grip Pull-Ups: 2 sets of 8 reps
- Close Grip Lat Pulldowns: 2 sets of 15 reps
- Sitting Cable Rows: 2 sets of 15 reps
Single Arm Cable Row: 2 sets of 8 reps
T-Bar Row: 2 sets of 10 reps
Wide Grip Cable Row: 2 sets of 8 reps
Dumbbell Row: 2 sets of 8 reps
- Standing Barbell Curl: 2 drop sets of 12 reps
- Preacher EZ Bar Curl: 2 drop sets of 10-12 reps
- Alternating Standing Curl: 2 drop sets of 10 reps
- Dumbbell Hammer Curl: 2 drop sets of 8-10 reps
- Close Grip Curls: 2 drop sets of 10-12 reps
- Spider Curls: 2 drop sets of 10 reps
- Concentration Curls: 2 drop sets of 10 reps
Every two weeks, I take this day off.
Treadmill: 15 minutes walk
Bike: 20 minutes
Standing Behind The Neck Press: 3 sets of 15-20 reps
Arnold Press: 3 sets of 12-15 reps
Incline Front Raise: 3 sets of 20 reps
Dumbbell Reverse Side Laterals: 3 sets of 20 reps
Barbell Shrugs: 2 sets of 20 reps
Plate Shrugs: 2 sets of 20 reps
Machine Front Military Press: 3 sets of 12-15 reps
Upright Rows: 3 sets of 15 reps
Flat Dumbbell Press: 3 sets of 10 reps
Wide Grip Bench Press: 3 sets of 10 reps
Cable Incline Crossover: 3 sets of 12 reps
Single Arm Cable Press: 3 sets of 12 reps
Machine Flat Press: 3 sets of 10 reps
Pec Deck: 3 sets of 10 reps
Reverse Grip Smith Press: 3 sets of 12 reps
Push-Ups: 3 sets of 15 reps
Incline Dumbbell Press: 3 sets of 12 reps
Wide Grip Neck Press: 2 sets of 8 reps
Bodyweight Dips: 3 sets 15 reps
Pullovers: 3 sets of 12 reps
Decline Bench Press: 3 sets of 8 reps
Lower Cable Flyes: 3 sets of 12 reps
French Press: 2 sets of 10 reps
Close Grip Push-Ups: 2 sets of 12 reps
- Mixed Grip Skull Crushers: 3 sets of 15 reps
Close Grip Bench Press: 2 sets of 12 reps
V-Bar Pressdowns: 2 sets of 12 reps
Single Arm Cable Extensions: 2 sets of 15 reps
Behind The Head Rope Extensions: 2 sets of 10 reps
Decline Skull Crushers: 2 sets of 10 reps
Decline Close Grip Presses: 2 sets of 10 reps
What Nutrition Plan Has Worked Best For You?
This is kind of a tough question because I have dieted a lot, but it really depends on what it is I'm trying to do. As far as cutting weight goes, I've seen my best results from a 12 week diet. In weeks 1-9, I decrease my carbs by 30 grams every week, but during weeks 10-12 my macros stay the same. For bulking, I've seen my best results from a 16 week diet. When I'm bulking I use the zig, zag, zoom diet or something similar to that.
- 1 scoop whey protein isolate with 1/2 cup oats, 1 banana, 1 tsp honey (If I've done cardio)
- 1 cup oats with 1 banana, 1 tsp honey (If I haven't done cardio)
- 170g chicken breast
- 1 large yam
- 1/2 cup brown rice
- 1/2 cup avocado
- 1/2 cup cooked spinach
- 1/2 cup green beans
What Supplements Have Given You The Greatest Gains?
I have had the best results from many different pre-workout products. One of them being Black Powder by MRI, by far the best pre-workout product I have ever taken. Another product that gave me good results was Gaspari Nutrition's Plasma-Jet, I saw good strength gains and put on a good bit of size.
Glutamine is a supplement that I think is often over looked but is extremely important in building muscle. It's the most abundant amino acid in the body, but is depleted during exercise, so taking glutamine before and after workouts has given me good results.
- Flaxseed Oil: 1 tsp
- NOW Alpha Lipoic Acid: 1 cap
- Optimum Nutrition Glutamine 1000 Caps: 3 / 1 / 3 caps
- BSN N.O. Xplode 2.0: 1 scoop
Why do you love Bodybuilding?
It's unlike any other sport in the world. It's a sport of an individual; no one can push you as hard as you can. I love the mindset you have to be in in order to achieve your goals. Some people call me crazy when I get up at 6am to do cardio, then go back later that day to lift weights. To me it isn't crazy, it's what's necessary!
I love the rush of busting my butt in the gym day in and day out knowing that it's only making me better. I love how bodybuilding isn't a sport as much as it is a lifestyle. Every day there is a chance to get better! Every day I wake up wanting to be the best.
What Motivates You To Follow A Healthy Lifestyle?
My parents have always taught me to never give up and to try my hardest 100% of the time. I use that in the gym every day. I use it in life every day. They motivate me because I know they would never want to see me quit. I see every day as a chance to get better. While some of my competitors are still lying in bed, I get motivated by knowing I'm up getting better. I always wonder if there is someone out there training harder than I am?
So on the days I don't feel like going or I "may be too tired", I think to myself "If I don't go today, that's one day someone else has to become better than I am." I want to be able to step on stage or look at pictures from a photo shoot and know that I did everything I could to look my absolute best. I know dieting gets tough, but I look at the same way I do when I'm training; if I skip this meal or cheat this day, its one meal someone else has to become better than me.
Every second of the day is a chance to improve myself. I also work at a gym and have seen several people go through transformations. Some people have lost hundreds of pounds when before they never would have stepped into a gym. I have a good friend that got in a car wreck several years ago and was told that he was lucky to be alive.
After many surgeries they told him he would never be able to walk or talk again. Guess what he's doing now? To me, people like that have an incredible amount of determination, and if they can do that than why can't I go into the gym and give it everything I have for just a few hours?
What Made You Want To Achieve Your Goals?
It's simple really; I don't want to be unhealthy and overweight.
What Are Your Future Bodybuilding Plans?
I am going to do a show in May of next year. I am working on getting sponsored at the moment. I have a few photo shoots lined up before the end of the year. I would like to compete a few times next year. I also have my sights set on the 2012 NPC Southern Classic.
What One Tip Would You Give Other Bodybuilders?
Diet. Diet. Diet. Dieting is the number one, most important thing in fitness and bodybuilding. There is nothing that can help or hurt you more than your diet. Everything from how you eat to when you eat it can affect you in some way. I've looked my best when I was on a diet and stuck to it. Not only will you look better, but you will feel better as well. Bodybuilding is 90% what you do outside of the gym and 10% what you do in it.
I look at it like this, I kill myself in the gym, but if I go out and eat like crap then I've wasted my time. It's like having this really nice Lamborghini, but putting bad gas in it. You have this machine that was built for speed, strength and agility, but putting that bad gas in it changes everything. Now, it's a really nice car but it can't perform as well. We have to stay dedicated both in and out of the gym. Bodybuilding is a lifestyle that requires serious dedication, but it is more than rewarding in the end.
Who Are Your Favorite Bodybuilders?
I have a few favorite bodybuilders. One is Branch Warren, he is a beast! I wish he could have competed in the Olympia this year. Another one is of course, the champ, Phil Heath. But there are two that really stick out in my head. One is Rob Riches, his dedication and work ethic is unreal. I would love to compete alongside him one day.
The second is Greg Plitt, he's another guy that has crazy dedication. I've gone through some of their workouts before and they are incredibly intense. I have respect for all bodybuilders though, because I know what it takes to compete and anyone that steps on stage deserves nothing but respect.
What Features Do You Use On Bodybuilding.com?
I use BodySpace and have used Bodybuilding.com for supplements ever since I first started working out. All of the training articles and nutrition articles are very helpful. I use BodySpace a lot too, it's a good way to challenge and support one another. I could stay on Bodybuilding.com all day long!