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Amateur Bodybuilder of the Week: Ross Millar

Amateur Bodybuilder of the Week: Ross Millar! - Pics and info and more!

  • Name: Ross Millar
  • E-mail:
  • Age: 27
  • Where: Dubai - United Arab Emirates, South Africa
  • Height: 6' 1"
  • Weight: 230 Lbs., Contest: 200 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Triceps
  • Favorite Exercise: Leg Press
  • Favorite Supplements: USN (Ultimate Sports Nutrition) Whey Protein, USN Glutamine

How Did You Get Started?

I have always been interested in bodybuilding since I was young, but most of my free time was taken up by rugby and surfing. In November 2004 I decided to try bodybuilding as a new sport, just to see 'if I could achieve the results I wanted' I decided to set a goal, 'not to win', but just to be able to enter into a bodybuilding contest.

I set my goals on NABBA (National Amateur Body Building Association - South Africa) I started my intense training as of December 1st, 2004 with the competition taking place in September, 2005. After placing 4th in Novice and 7th in Tall man, I decided that this was something I enjoyed and I have set my goals on winning the novice section of NABBA South Africa 2006.

What Workout Plan Worked Best For You?

I have found that a six day workout program works best for me with one day rest, and when I say 'rest' I mean REST!! Sleep and relax all day. I realize that I have a lot to work on with different areas for my body, but I see that, as a test over time, and I'm willing to put everything I have into it to get the results I want!

I have arranges my workout program according to the 'Prime movers of the day AND the Synergists:'

Prime Movers: "the main muscle you are working that day" e.g. Back Synergists: "main muscle helping the prime mover" e.g. Biceps

I find this routine prevents burnout during the week for particular muscles. So, my weekly workout program is as follows:

arrow Sample Training Week:

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What Nutrition Plan Has Worked Best For You?

A balanced eating plan with a high protein intake has helped me with quality muscle gains. Most of my protein intake comes from USN (Ultimate Sports Nutrition) Whey Protein and USN Muscle Fuel Dynamic. I have also found that taking glutamine before and after workouts, prevents muscle breakdown and has helped me keep quality size that lasts.

I try to keep my food types the same every day and by doing this; I feel that it has suppressed my urge to crave for junk foods. When cravings are strong for junk food, I supplement with Chocolate protein shakes.

arrow Basic Meal Plan:

    Off Season:
    7:00am 4 slices brown toast, 5 eggs (4 white 1 yellow) Fruit
    9:00am USN Pure Protein
    12:00pm 3 chicken breasts (cooked in little olive oil - 1 teaspoon), 1 bowl brown rice, broccoli
    3:00pm USN Pure Protein
    5:00pm USN Whey Protein / USN HMB Creatine ATP
    6:00pm Workout (Straight after training - glutamine)
    7:30pm USN Whey Protein
    8:00pm 300 grams fillet, salad
    10:00pm USN Muscle Fuel Dynamic (Slow release protein system)

    6:00am 500ml water / 5 egg whites
    6:30am Workout (10g glutamine before and after training)
    8:00am 1 cup raw oatmeal, 2 chicken breast
    10:00am Whey protein
    12:00pm 1 chicken breast, 1 cup brown rice, green beans
    2:00pm Whey protein
    5:00pm 400grams fillet steak
    6:00pm Workout (whey protein straight after training)
    7:30pm 300grams salmon fish with salad
    9:30pm Whey protein

What Supplements Have Given You The Greatest Gains?


Why do you love Bodybuilding?

I have such respect for bodybuilders all over the world, since I have experienced the dedication and devoted time you have to put into training, dieting and sleeping patterns. In addition, I find it amazing that you are able to sculpt your body into the specific shape you want.

A bodybuilder once gave me advice, and if anyone asks me... "What is the secret to having a bodybuilders physic?" I would give them the same advice a fellow South African bodybuilder gave to me when I first started... "Consistency is the key to bodybuilding." Thank you Gerrie Blignaut, previously a bodybuilder of the week representative.

What Are Your Future Bodybuilding Plans?

Well, as of this year I am maintaining a steady weight and plan to increase from 213lbs to 248lbs off season and then enter a comp towards the end of the year at around 215lbs. I hope to make quality gains in the next few years and realize that dedication is the only thing that is going to get me there.

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What One Tip Would You Give Other Bodybuilders?

When talking to other bodybuilders in the gym, listen to what they have to say more than trying to offer your opinion. Follow up advice from bodybuilders by doing your own research through internet or books, and then try it for yourself to see if it works for you!

Who Are Your Favorite Bodybuilders?

Obviously Arnie, Dexter Jackson - I'm sorry, Dexter has the perfect build!!!