- Name: John Smith
- E-mail: firstname.lastname@example.org
- Age: 24
- Where: Spokane, Washington
- Height: 5'10"
- Weight: 185 Lbs
- Years Bodybuilding :8
- Favorite Bodypart: Back
- Favorite Exercise: Seated Row
- Favorite Supplements: SuperPump250
How Did You Get Started?
When I was kid, I grew up watching all the Arnold movies like Predator, Terminator, Conan the Barbarian and more. After watching all the movies, I just wanted to look like and be like Arnold and nothing else. Then from there, I was able to convince my dad to buy Muscle and Fitness and MuscleMag magazines. As soon as I saw the bodies of Flex Wheeler and Lee Labrada, I was hooked and wanted to be a bodybuilder. I got really serious about dieting and training and entered my first competition at 16 years old and took 2nd place in the junior class. I have now competed in 17 contests to date.
What Workout Plan Worked Best For You?
I look to focus on one body part at a time. Here is a typical week for me.
Day 1 - Back/Hamstrings:
- Pull-Ups: 4 sets of 15 reps
- Front Lat Pulldown: 4 sets of 15 reps
- Seated Rows: 4 sets of 15 reps
- Seated Leg Curls: 3 sets of 10-12 reps
- Stiff-Legged Deadlifts: 3 sets of 10-12 reps
Day 2 - Chest:
- Incline Dumbbell Press: 4 sets of 12-15 reps
- Flat Bench Dumbbell Press: 4 sets of 12-15 reps
- Cable Crossovers: 4 sets of 12-15 reps
Day 3 - Shoulders:
- Machine Shoulder Press: 4 sets of 12-15 reps
- Front Dumbbell Raises: 4 sets of 12-15 reps
- Side Lateral Raises: 4 sets of 12-15 reps
- Reverse Flyes: 4 sets of 12-15 reps
Day 4 - Arms:
- Triceps Pushdowns: 4 sets of 12-15 reps
- EZ Bar Curl: 4 sets of 12-15 reps
- Hammer Curls: 4 sets of 12-15 reps
- Preacher Curls: 4 sets of 12-15 reps
Dumbbell Skull Crushers: 4 sets of 12-15 reps
Close Grip Bench: 4 sets of 12-15 reps
Day 5 - Quadriceps/Calves:
- Leg Extensions: 4 sets of 15-20 reps
- Leg Press: 4 sets of 12-15 reps
- Walking Lunges: 3 sets of 94 feet
Day 6 & 7 - Rest
What Nutrition Plan Has Worked Best For You?
I used a Cyclical Keto Diet (CKD), which Bodybuilding.com has a lot of great articles on. I would follow this diet Monday through Saturday and then I would carb up on Sunday using 2 cups of oatmeal. On Sunday I would still eat my 7 normal meals, but I would spread the 2 cups of oatmeal throughout the day. I lost 41 pounds using this diet. I didn't focus too much on the calories because my main focus was on keeping a positive nitrogen balance and my carbs low.
Meal 1 - 6:30 AM:
Meal 2 - 9:00 AM:
Meal 3 - 11:15 AM: Pre-Workout
- 1 Serving SuperPump250
12:00 PM: Workout
Meal 4 - 1:00 PM: Post Workout
- 1 Serving Protein Shake
Meal 5 - 2:30 PM:
Meal 6 - 6:00 PM:
Meal 7 - 9:00 PM:
What Supplements Have Given You The Greatest Gains?
I think very highly of MuscleTech, and I had a 2 year endorsement contract with MuscleTech. Their supplements truly do work, and I personally got to see the hard work and effort they put into creating the best bodybuilding supplements out there. I used Nitro-Tech, Hydroxycut Hardcore and SuperPump250 by Gaspari Nutrition.
Why do you love Bodybuilding?
I love bodybuilding because it's a healthy lifestyle change that I can continue to do up until I am a senior citizen.
What Motivates You To Follow A Healthy Lifestyle?
My Bachelors of Science degree is in Health Promotion and Wellness. I feel that I have a duty to help others improve their lifestyle, and more importantly, their long term health. Fortunately, I happen to love health and fitness, so I never get tired of health promotion.
What Made You Want To Achieve Your Goals?
I am very competitive, have very high expectations, and a great support group. I haven't competed in 4 years, and I was very anxious to step back on stage. I knew that if I committed myself 100% to getting ready for my last contest, that I would have the help of my friends and family to make sure that I would bring the best package to the stage. I didn't want to let them or myself down, so my motivation stayed up the entire 16 weeks of contest prep.
What Are Your Future Bodybuilding Plans?
I just competed in the Empire Classic Light weight class and took 3rd. I am going to take the rest of the season off and bulk up to prepare for next season.
What One Tip Would You Give Other Bodybuilders?
If you have the discipline, desire, patience and motivation you can really achieve the goals you have set for yourself in the sport and in life.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
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