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Amateur Bodybuilder of the Week: Ryan Thomas

Amateur Bodybuilder of the Week: Ryan Thomas! - Pics and info and more!

  • Name: Ryan Thomas
  • E-mail:
  • Age: 24
  • Where: Ephrata, Pennsylvania
  • Height: 6' 2"
  • Weight: 230 Lbs., Contest: 195 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Back And Triceps
  • Favorite Exercise: Drop-Set T-Bar Rows / Front Squats
  • Favorite Supplements: Protein, Creatine, ZMA, NO2, Glutamine, Taurine

How Did You Get Started?

I bought an old weight lifting bench from a friend and started working out every morning before work. I then started reading articles on the internet and also in magazines. I give a lot of credit to and also FLEX magazine for the topics and information they share.

I decided that I wanted to change how my body looked and that I want to accomplish something big.

What Workout Plan Worked Best For You?

My workout split is mostly one body part a day except: calves & abs which are 2 -3 times a week. I think if you spend 60 - 80 min. hitting one body part with incredible intensity, then it will react more. Hitting 2 muscles in one day, ie. Back & Biceps then one of the muscles will suffer from the fatigue of the other.

Sample Training Week

    Monday: Back / Abs
    Back - Hit it hard and heavy, I do at least 3 sets of drop sets. Doing this to failure will make your back surely grow.

    Tuesday: Shoulders / Calves
    I dedicate at least 30 min. just to trap exercises, to supersets of shrugs and different ways to execute them.

    Wednesday: rest

    Thursday: Biceps & Triceps / Calves
    Sometimes I like to mix it up and put these bad boys together, pumping all of my blood into each arm making them swell.

    Friday: Chest / Abs
    I hit chest with a lot of intensity. It's not how much weight you move, it's how you move it and the amount of intensity it creates.

    Saturday: rest

    Sunday: Legs / Calves
    I have to do legs on a Sunday, there is no way I would have enough energy to do this workout on a week day. I do 5 sets of 15 with 5 different exercises. I do this to failure; you give your legs no option but to grow.

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What Nutrition Plan Has Worked Best For You?

I try to eat a lot of small meals. I take whole chicken breasts to work with me, and eat them as the day goes. I enjoy seafood and lean red meat. Off-season is usually 5000 - 6000 calories a day.

What Supplements Have Given You The Greatest Gains?

I take 6 double protein shakes a day , (morning, mid-day, mid afternoon, before workout, after workout, before bed) I take a multivitamin every morning, and ZMA before bed. I take creatine about every 2-3months. I take glutamine before and after a workout I take taurine & tyrosine before a workout.

Why do you love Bodybuilding?

I love the feeling of accomplishment while being able to change my body to how I want it to look. It gives me a lot of confidence that I have learned to use in every day life.

What Are Your Future Bodybuilding Plans?

I plan to continue entering in competitions and hope to excel and continue to grow staying completely natural.

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What One Tip Would You Give Other Bodybuilders?

get what you put into it. If you give it 200%, you will see the results. I have found that the bodybuilding diet is a science.

Who Are Your Favorite Bodybuilders?

Dexter Jackson, Ronnie Coleman, Tom Platz, Arnold Schwarzenegger, and Sergio Olvia.