- Name: Ilya Merlin
- E-mail: Ismerlin@edisto.cofc.edu
- Age: 21
- Where: Charleston, SC
- Height: 5'3"
- Weight: 154 Lbs Contest 175 Lbs Off
- Years Bodybuilding :2
- Favorite Bodypart: Quads
- Favorite Exercise: Seated Dumbbell Military Press
- Favorite Supplements: ZMA, Whey, Casein,
How Did You Get Started?
When I was younger, I was a trouble maker. Due to some choices I made, I ended up in a reform school at the age of sixteen weighing about 80lbs. Lifting weights was a way that I found to stay out of trouble and feel good about myself. Since then, I have moved on to college where I am continuing to stay out of trouble by focusing on training and helping my friends and family get in the gym as well. Not to be corny, but in a way, this (beautiful) sport has saved my life and introduced me to some of the best friends I have ever had. The more I get to know elite athletes in both the NPC, IFBB, and other leagues, the more I find out that my story isn't so unique in this sport.
What Workout Plan Worked Best For You?
Both during competition season and the offseason I am big on a five day split. The only difference between offseason and on season is the amount of cardio that gets added into the mix. Off season my training looks like:
|TERMS YOU'LL NEED TO KNOW|
Day 1: Chest/Abs
- Incline Barbell Bench Press: 3 sets of 10 reps
- Incline Barbell Bench Press: 1 drop set to failure
- Machine Bench Press: 3 sets of 12 reps
- Machine Bench Press: 1 set to failure
- Pec Deck: 3 sets to failure
- Leg Raises: 3 sets to failure
- Dips: 1 set to failure
Day 2: Rest
Day 3: Back/Calves
- Bent Over Barbell Rows: 3 sets of 12 reps
- Cable Wide-Grip Pulldowns: 3 sets of 10 reps
- Cable Wide-Grip Pulldowns: 1 drop set to failure
- Dumbbell Rows: 3 sets of 15 reps
- Calf Raises: 3 sets to failure
- Narrow Grip Pull-Ups: 2 sets to failure
Day 4: Legs/Abs
- Leg Press: 1 drop set to failure
- Barbell Lunges: 3 sets of 30 reps
- Lying Leg Curls: 3 sets of 10 reps
- Leg Extensions: 3 sets of 10 reps
- Cable Rope Crunches: 3 sets to failure
Day 5: Shoulders/Calves
- Dumbbell Military Press: 3 sets of 10 reps
- Dumbbell Military Press: 1 drop set to failure
- Shrugs: 3 sets of 10 reps
- Dumbbell Lateral Raises: 3 drop sets to failure
- Reverse Flyes: 3 sets to failure
- Calf Raises: 3 sets to failure
Day 6: Arms/Abs
- EZ Bar Curls: 3 sets of negative reps to failure
- Skull Crushers: 3 sets of 10 reps
- Pinwheel Curls: 3 sets of 10 reps
- Cable Rope Pulldowns: 3 sets of 10 reps
- Reverse Grip Cable Curls: 3 sets of 10 reps
- Dips: 1 set to failure
- Leg Raises: 3 sets to failure
Day 7: Rest
When I am prepping for a show, the difference is that I will add 4, 45 minute LISS cardio sessions in the AM on every training day except for legs day
What Nutrition Plan Has Worked Best For You?
I have tried typical 6-7 meals a day, 6-8 oz of chicken/fish per meal...blah blah blah diet before, and personally, I respond best to macro-nutrient adjustments and more liberal eating options when dieting.
For example and to clarify what the heck I am talking about, during a contest prep diet I make sure to get in 320g protein, 200g carbs, and 35g fat throughout the day by mostly bodybuilding staple foods. But if I want some snack food I can certainly have it as long as it fits in to the allotted daily macros. A BodySpace member 'Buzzlightyear' and his friend 'Baftub' showed me how to do this and I got leaner than I ever imagined I could for my 2nd show while eating pasta and chex mix every day! I believe in having a reefed day every week while dieting where carb intake is doubled and other macros remain the same. It all boils down to; regardless of someone's genetics or training style, calories in vs. calories out.
Meal 1: 7 AM
Meal 2: 10 AM
Meal 3: 1 PM
Meal 4: Post Workout 4 PM
Meal 5: 6 PM
Meal 6: 8 PM
Meal 7: 10 PM
- 2 Scoops Casein Protein
With snacks like beef jerky, and Chex mix in-between to make up for the macros. But honestly this would change daily as long as I carry around a piece of paper and track my macros. One day it might be rice, the next day potatoes, and on re-feed day, pasta.
What Supplements Have Given You The Greatest Gains?
Optimum's Pro-Complex Gainer is awesome and has helped me pack on size in the offseason and as a convenient way to get a meal in, in-between classes. NOW's Testojack100, and their multivitamin ADAM has also been great. I like Optimum's Casein and Scivation's whey (chocolate). And for days that I feel too tired and need a pick-me-up, I am a big fan of USP Labs Jack3d or Muscle Pharm's Assault (best tasting pre-workout drink ever!)
The casein I take at night, the whey I take several times throughout the day, especially after training. The multi I take in the morning and evening, PWO supp I take PWO, the gainer I take mostly in the offseason when it is convenient to do so, and the NOW ZMA I take at night, & NOW Testojack I take in the morning with breakfast.
Why do you love Bodybuilding?
In the words of my fiancé, "Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. Defying nature, it surpasses it." To me, the process of dieting and getting on stage is that of catharsis, it is a way to see what you are really made of.
In soccer or most other sports you can blame somebody else for messing up a pass, or not blocking well, etc. In bodybuilding it is just you and a posing suit on stage in front of a packed venue. If you aren't lean enough, it's on you. If you're not symmetric enough, it's on you.
I enjoy the challenge of pushing my body to new levels, competing keeps me disciplined, keeps my school grades high (if I'm up at 5am to cook 3lbs of chicken, I might as well be studying!) and keeps me happy with who I am both physically and with my character. In college, most of your peers will be out partying all the time, so if you are a bodybuilder you are staying in to study so that you can go hit cardio the next morning and when summer time rolls around, you won't have a beer-belly on the beach.
What Motivates You To Follow A Healthy Lifestyle?
The discipline involved radically improves my character for every degree of magnitude that I step up my game. It is a process that perpetuates itself; very few other aspects of life are as tangible as your physical appearance and health. What else can you work at for only a few weeks and see life-improving results with? Also I have an area where I keep my trophies, and I will not be satisfied until it is full of first-place and overall winner trophies.
What Made You Want To Achieve Your Goals?
All my local bodybuilding heroes and pros that have inspired me keep my training intense and keep my aspirations high. There is an AWESOME group of people who compete in my home-town, and the atmosphere of the South Carolina NPC is nothing but camaraderie. I started out training to stay out of trouble, and I keep training to improve who I am. Also, setting a goal of even getting on stage and following through with it is one of the best highs one can ever experience. If you get on stage once, you WILL want to get on stage again and continue improving.
What Are Your Future Bodybuilding Plans?
I plan on saving up next semester at school to hit a national show in the spring and hopefully win my weight-class at that show. In the meantime I am helping a few friends prep for contests, and enjoying the satisfaction that this sport has brought them. I would like to continue on with this sport and hopefully go pro one day, all the while supporting my local bodybuilding community and encouraging other newcomers to keep the brotherhood (and sisterhood) of iron strong. One day I want to be like one of the home-town heroes of bodybuilding who initially inspired me to get on stage to another aspiring athlete.
What One Tip Would You Give Other Bodybuilders?
Keep competing, keep improving. Don't get caught up in the politics that sometimes occur in bodybuilding communities. Listen to criticism that anyone has to offer, but take it all with a grain of salt. Know the difference between injured and hurt, and respect your body accordingly. Trust the mirror, not the scale, and don't get caught up in the mass game. Remember that it is an individual sport/hobby and that personal improvement is the name of the game, and "if you love something, give it away" (help out whoever you can, and let them also experience the joy that competing has brought you)
Who Are Your Favorite Bodybuilders?
Past: Samir Bannout, Sergio Olivia, Tom Platz, Arnold, Franco, Dorian Yates, Kevin Levrone
Present: Markus Ruhl, Branch Warren, Phil Heath, Lee Priest, Victor Martinez, Roelly Winklarr
Local: My friends Ron, Melissa, Zach, Emily, Erin, Lizz, April, Peewee, Robbie, Bill, the SC NPC representatives and all the other low-country heroes of South Carolina, especially those who were all dieting at the same time as I was for the 2010 season! Actually, if I were to list all of my favorite amateurs it would take several pages.
What Features Do You Use On Bodybuilding.com?
I utilize the forums on a daily basis to be aware of current pro politics, supplement reviews, contest results, and of course the Misc section. Also I use the Bodybuilding.com store for all the supplements I've needed for the last 5 years.