Amateur Bodybuilder Of The Week: Bigger Is Better!

Wrestling prepared Zachary for brutal competition diets and intense training sessions. See how his conditioning experience paid off!

Name: Zachary Mitchell
E-Mail: Zmitch24@yahoo.com
BodySpace: zachmitchell
Location: Douglassville, Pennsylvania
Age: 20  Height: 5'10"
Weight: 175 lbs off, 165 lbs contest
Years Bodybuilding: 1

Q
How Did Your Bodybuilding Journey Begin?

I started bodybuilding in high school for sports. Football, lacrosse, and wrestling were my primary sports and I was drawn to the weight room to get bigger and become the fittest kid at my high school. I spent countless hours in the gym to get better at sports.

I loved seeing my body progress after lots of hard work in the weight room . I was a small kid growing up and always cut weight for wrestling season, so big gains weren't possible because my diet was inconsistent. I didn't gain size until my senior year of wrestling was complete and I focused on building mass and eating.

During my first two years of college lacrosse, I put on more size but stayed lean and cut because of practice. A couple friends from my hometown gym told me to do a bodybuilding show and I researched which shows would be best for my physique. The NABBA was perfect because it has a show and class that fit me well.

My first show was The Keystone Classic in Lancaster, Pennsylvania, where I took first place in the men's athletic body class.

What Workout Regimen Delivered the Best Results?
Day 1: Legs/Abs
  • Treadmill Walk Treadmill Walk

    Treadmill Walk

    10-minute warm-up
  • Leg Press Leg Press

    Leg Press

    2 warm-up sets, 3 sets of 12-15 reps
  • Hamstring Curls Hamstring Curls

    Hamstring Curls

    1 warm-up set, 3 sets of 12-15 reps
  • Lying Hamstring Curls Lying Hamstring Curls

    Lying Hamstring Curls

    1 warm-up set, 3 sets of 12-15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    1 warm-up set, 2 sets of 15-20 reps
  • Squats Squats

    Squats

    1 warm-up set, 3 sets of 15-20 reps
  • Cable Crunch Cable Crunch

    Cable Crunches

    5 sets to failure
  • Russian Twist Russian Twist

    Russian Twists

    5 sets to failure


Day 2: Chest/Triceps/Abs
  • Treadmill Walk Treadmill Walk

    Treadmill Walk

    10-minute warm-up
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    2 warm-up sets, 3 sets of 8-10 reps
  • Incline Flyes Incline Flyes

    Incline Flyes

    1 warm-up set, 2 sets of 10-15 reps
  • Straight-Arm Pull-Overs Straight-Arm Pull-Overs

    Straight-Arm Pull-Overs

    1 warm-up set, 2 sets of 10-12 reps
  • Overhead Dumbbell Extensions Overhead Dumbbell Extensions

    Overhead Dumbbell Extensions

    2 warm-up sets, 3 sets of 10-12 reps
  • Rope Extensions Rope Extensions

    Rope Extensions

    1 warm-up set, 3 sets of 10-12 reps
  • Skull Crushers Skull Crushers

    Skull Crushers

    1 warm-up set, 3 sets of 10-12 reps
  • Leg Raise Leg Raise

    Leg Raise

    5 sets to failure
  • Windshield Wipers Windshield Wipers Windshield Wipers

    Windshield Wipers

    5 sets to failure


Day 3: Rest

Day 4: Back/Biceps/Abs
  • Treadmill Walk Treadmill Walk

    Treadmill Walk

    10-minute warm-up
  • Lat Pull-Downs Lat Pull-Downs

    Lat Pull-Downs

    2 warm-up sets, 3 sets of 8-10 reps
  • Lat Pull-Downs Behind The Head Lat Pull-Downs Behind The Head

    Lat Pull-Downs Behind The Head

    1 warm-up set, 3 sets of 8-10 reps
  • Bent-Over Barbell Rows Bent-Over Barbell Rows

    Bent-Over Barbell Rows

    1 warm-up set, 3 sets of 10-12 reps
  • Hyperextensions Hyperextensions

    Hyperextensions

    1 warm-up set, 2 sets of 10-12 reps
  • Straight-Arm Pull-Downs Straight-Arm Pull-Downs

    Straight-Arm Pull-Downs

    1 warm-up set, 3 sets of 10-15 reps
  • Concentration Curls Concentration Curls

    Concentration Curls

    2 warm-up sets, 3 sets of 12-15 reps each arm
  • Dumbbell Alternating Curls Dumbbell Alternating Curls

    Dumbbell Alternating Curls

    1 warm-up set, 3 sets of 12-15 reps each arm
  • Drag Curl Drag Curl

    Drag Curls

    1 warm-up set, 2 sets of 12-15 reps
  • Cable Crunch Cable Crunch

    Cable Crunches

    5 sets to failure
  • Russian Twist Russian Twist

    Russian Twists

    5 sets to failure


Day 5: Shoulders/Calves/Abs


Day 6 & 7: Rest

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What Nutrition Plan Fueled Your Body?
Meal 1
  • Eggs

    Eggs

    4 eggs

  • Peanut Butter

    Peanut Butter

    1 serving

  • Oats

    Oats

    2 ounces

Meal 2: Post-Workout
Meal 3
Meal 4
  • Chicken

    Chicken

    8 ounces

  • Brown Rice

    Brown Rice

    8 ounces

Meal 5
Meal 6
  • Turkey

    Turkey

    8 ounces

  • Fruit

    Fruit

    1 serving

Meal 7
  • Steak

    Steak

    8 ounces

  • Sweet Potato

    Sweet Potato

    1 potato

  • Baked Potato

    Baked Potato

    1 potato

  • Spinach

    Spinach

    1 serving

Meal 8: Before Bed

What Supplements Gave You the Greatest Gains?
With Meal 1
Pre-Workout
Post-Workout
With Meal 3
Before Bed


How Did Your Passion for Bodybuilding Emerge?

The fascinating part of bodybuilding is that it's a single-athlete sport. There are no teammates to blame mistakes on. It was only me and my opponent on the wrestling mat. Bodybuilding is similar because it's only me and other contestants on the stage. It's my duty to make sure my body is far and beyond the best on stage. I can't make excuses. The reward is much greater when you succeed in an individual sport.

What/Who Motivated You to Be a Bodybuilder?

My motivation came from people who said I wouldn't do well. People constantly said I wasn't big enough to win a contest. When I said I considered doing a show, everyone laughed under their breath and brought me down. That made me work harder and focus on my diet and workout regimen to prove them wrong.

Where Did You Go for Inspiration?

When I had a bad day and didn't want to go to the gym or eat healthy, I relied on my close friends, girlfriend, and trainer. They always pushed me, even if I was beat tired and had no energy. They changed their plans to get me in the gym. I thought about how much time and effort I put into the diet and gruesome workouts to reclaim my focus.

I want to thank Zack Robinson, Nate Soto, and Victoria Rost. They always supported me and believed I had a chance to win. Special thanks go to my trainers, Kevin Perrine and Tyler Herz. Without them, none of this would be possible. They taught me everything I know about bodybuilding and made my first experience great.

What Are Your Future Bodybuilding Plans?

I plan to continue competing in the NABBA for another year and then train hard to get bigger, stronger, and leaner to compete in the NPC. From there, I will take my bodybuilding career day by day and see where I end up.

What Is the Most Important Bodybuilding Tip?

Don't listen to what negative people say about your physique. Many people don't want to compete because they're afraid what people think. The primary focus of your first show is to gain experience. Get the experience and enjoy the ride.

Who Is Your Favorite Bodybuilder?

Ulisses Williams Jr. is one of the first bodybuilders I discovered. I wish to obtain a physique close to his because he did it completely naturally.

How Did Bodybuilding.com Help You Reach Your Goals?

Bodybuilding.com is the only place I go to buy supplements. It's the best site to find everything a bodybuilder needs to compete and it's easy on my wallet. BodySpace is an amazing way to keep track of my goals and see the gains I make over time. I get all of my workouts from Bodybuilding.com. There's no better place to get workouts.

What Music Pumps You Up To Exercise?

  1. "All Signs Point To Lauderdale" by A Day To Remember
  2. "Party Hard" by Andrew W.K.
  3. "Run This Town" by Rihanna (Feat. Jay-Z and E.S. Posthumus)
  4. "Requiem For A Dream" by Clint Mansell
  5. "300 Orchestra" By Jorge Quintero