- Name: Rob Moran
- E-mail: Lando33@aol.com
- Age: 25
- Where: Fresh Meadows, New York
- Height: 5' 8"
- Weight: 190 Lbs., Contest: 165 Lbs.
- Years Bodybuilding :5
- Favorite Bodypart: Triceps
- Favorite Exercise: Squats and Deadlift
- Favorite Supplements: Optimum Nutrition 100% Whey, Primaforce Substance WPI, Creatine, Animal Pak, Flax Seed Oil, BCAA.
How Did You Get Started?
After being 30-40 lbs overweight my whole life, I was ready for a change. I've always been athletic and I come from a very athletic family. My father was a 4-sport star in High School and received a free ride to college to play basketball. I grew up playing sports and was always active as a kid. My one problem was I made poor eating choices and didn't know what I had to do to achieve a good physique.
The summer before my junior year of college is when it turned around for me. That's when I started working out everyday after my summer job. I went running and worked out at home with the dumbbell set I owned. Upon returning to school in the fall, I joined the campus gym along with a bunch of friends. This was my first real introduction to the gym. There was so much to learn and I was fortunate to have had some really good tutors from the start.
I do remember a specific moment, where the "light-bulb" went off and I knew I was doing what I loved to do. It was about 3 months into my bodybuilding career. I was lifting 4 days a week and ending my workouts with a 20-minute cardio session. That particular day, I was on the flat bench doing one arm Tricep Kickbacks. I rolled up my sleeve because it kept getting in the way and there I found something that I had never seen before- a defined muscle! Then and there, I knew I had found a passion.
Now, five years later I am hitting the gym as hard as ever. My diet has come a long way as well. I have learned when and what to eat in order to achieve the results I want. My training is constantly improving as well. I have a fantastic partner and we push ourselves to the limit every single time we work out. I recently competed in my first show and I won the Short Class in the 2005 PRO/AM Natural NBI Bodybuilding Show held in Tarrytown, NY on October 1, 2005. At the end of December I'll be starting my preparations for another NBI show to be held on March 11, 2005.
What Workout Plan Worked Best For You?
My workouts are incredibly consistent. The first step in succeeding in anything is committing yourself 100% to a goal. My initial goal was just to get myself in shape and lose some excess weight. Once that happened, my goal changed. I then shifted my focus towards gaining muscle. I always have my sights set on a new goal, that is what helps me stay committed. Now my goal is to compete in as many shows as possible. Setting small goals and being able to accomplish them is a very satisfying thing.
The workout plan that has worked best for me is my current training regimen. This is my off season or bulking training schedule. During the off season I keep cardio to a minimum (often two times a week) and only work my abs twice a week. Here is my current routine:
Sample Training Week:
Pullups - 3+1 Sets, 15*, 12, 9, 7
Deadlifts - 3 Sets, 12, 10, 10
Barbell Rows - 4 Sets, 15, 12, 10, 8
Dumbbell Rows - 3 Sets, 12, 10, 9
Wide-grip Pulldown - 3 Sets, 12, 10, 10
Seated Cable Rows - 3 Sets, 12, 10, 10
Barbell Shrug - 3 Sets, 15, 12, 10
What Nutrition Plan Has Worked Best For You?
There is so much to learn about nutrition. I am constantly gathering information and making changes to my diet. I think that is what makes a great bodybuilder. Everyone is different; you have to first understand your body's needs and learn how it reacts to certain things.
Competing has taught me a lot about my body. It has shown me that my body reacts differently to specific foods during certain situations. Competing has also taught me that your results are based only on a small part of what you do in the gym. It's really about how you eat.
There is no set path for everyone. You cannot open a magazine or check out a website and expect to follow someone else's diet. You have to take the information that is there and apply it to what you know about yourself.
I am in either in one of two bodybuilding modes, Bulking or Cutting. For my bulking phase, I use the following equations to find out how much fat, carbohydrates, and protein I need to consume per day. I adjust these amounts if I feel like I am gaining too much fat or too little muscle. For fats I multiply my bodyweight by .3. For carbohydrates I multiply my bodyweight by 2.5. For protein I multiply my bodyweight by 1.4.
With my body type, I have to constantly monitor my calories because I put on fat easily. I recommend that everyone find something that works and stick with it. Educate yourself. The results will come if you understand what your body needs in order to grow and maintain what you work so hard for in the gym. Here is a sample of my daily diet when I am preparing for a contest. This day was 8 weeks out from my show:
Sample Meal Plan:
Meal 1 8 egg whites
7:45 a.m. 1/2 cup of oatmeal
2 Amino Tabs
Meal 3 2 turkey burgers
a.m. 1 cup of broccoli
1:30 p.m. 1/2 cup of brown rice
2 Amino Tabs
Meal 4 1 cup of cottage cheese
a.m. 1 apple
4:15 p.m. 2 Amino Tabs
Meal 6 6 oz of baked Tilapia
a.m. 6 stalks of Asparagus
What Supplements Have Given You The Greatest Gains?
I believe as a bodybuilder who wants to retain the benefits of this sport for a lifetime, it is important to stick to the basics. Basic exercises, basic clean eating habits and basic supplementation. Supplements are an important part of my bodybuilding lifestyle. I use them to help round out my diet. They are often convenient and very accessible. Although a protein shake can't replace a steak fresh off the grill, it is an alternative to those times where that steak will take more time than I have.
As stated before, I stick to the basics. I like keeping a couple of protein powder flavors around at all times. This helps to break up the monotony of drinking one flavor day in and day out. There are many flavors and many types available today and the market seems to grow and advance month to month.
I use Optimum Nutrition 100% Whey Gold Standard Chocolate Flavor. I also have taken a real liking to Primaforce's Substance WPI in both the Watermelon and Grape Flavors. I also keep a Casein based protein on hand to use either between meals or before bedtime.
I take a multivitamin daily. I currently use Universal Nutrition's Animal Pak. It contains a lot of good vitamins and minerals. I also use Universal's Liver Tabs. I have tried many creatine-based supplements in pill and powder form.
I really like the new generation of creatines that are now available. I either use Higher Power's Bulk CEE or Controlled Labs Green Bulge. I take a teaspoon of Branched Chain Amino Acids twice a day. I also take 1-2 tablespoons per day of health from the Sun's Flax Seed Oil.
Why do you love Bodybuilding?
There are many reasons why I have fallen in love with the sport of bodybuilding. One of my reasons is because you are your only true competition. There is always that internal drive to do more. You are the only person that can help you reach your goals. The results that you achieve are always carried with you, wherever you go whatever you do. They are on display for the world to see 24-7.
Another reason is that there is a certain peacefulness that can be found when you work out. There is a quiet calm that can be achieved when you are lifting weights. I love the mental "hush" that overcomes you in between sets when you have just exhausted your muscles and you are just waiting to do it all over again.
It can be your personal time, your break from the distractions of the outside world. It's the ultimate "ME" time. It's the time when there are no bosses to answering to, deadlines to meet or business guidelines. It's the time when no one from the outside world can get to you. It's all about pushing that weight and giving the best effort you possibly can.
I could go on forever, but I will leave you will one more reason why I love the sport of bodybuilding. Bodybuilding has given me confidence that I never dreamed of having. It has taken a kid who cringed at the thought of playing a "shirts and skins" football game into someone who begs to be on the "skins" side. It has taken a guy who never got a second look from some women and turned him into someone who has plenty of women dying to sneak a glance. It has given me confidence not just on the physical level but on the mental level as well.
What Are Your Future Bodybuilding Plans?
After stepping onto the stage for the first time and taking home a first place trophy, my bodybuilding future seems to be a bright one. The competition bug has bitten me and I can't wait for the smell of Pro-Tan and posing oil once again. I will be competing in my second show in March, 2006. I can see myself doing many more shows in the future. On top of that I am seriously considering getting my personal trainer's license. My ultimate goal would be to open my own gym along with my two brothers. That would be my ideal way to spend my bodybuilding future.
I know that bodybuilding is something that will always be part of my life. I plan to continue lifting weights until I am old and gray.
What One Tip Would You Give Other Bodybuilders?
There is so much advice I could give to other bodybuilders but I will leave you with (as Arnold would say) "two pieces of advices." The first piece of advice - BE A BODYBUILDING SPONGE. This is the best way to learn. Admit that you are not an expert and there is always more to know. Learn from everyone you can.
Use the Internet, use magazines, use books, and most of all talk to people. We are a very small community of people that are dedicated to a fantastic sport. Other weight lifters and bodybuilders are your greatest resource; don't be afraid to ask questions. I think the sport would greatly benefit if there were less competition and more camaraderie.
The second tip I would give to other bodybuilders is don't look for short cuts. We live in an extremely fast paced world that provides instant gratification for many things; cell phones, PDA's, MP3's, and instant communication. It's a world where instead of hitting that gym hard for that rock hard chest and 6-pack abs, they can be purchased from a doctor's office in the form of surgical implants. Everyone wants to have it done yesterday.
Bodybuilding is not about that, so please don't confuse it. It is about long-term success and gratification for the hard work that you put in. There are no shortcuts to success here. The results will come it just takes time. There are no wonder pills or magic beans to take here. Everything comes at a price. Don't fall victim to certain supplement companies and their false promises. Work hard for everything you want and trust me; it will be worth every last rep.
Who Are Your Favorite Bodybuilders?
In no particular order: