Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

Q

How did your bodybuilding journey begin?

I had always been a lean kid and played soccer since age 4. I excelled at sports but was small and fast. I had no confidence in my abilities and it affected other parts of my life. One night, I was lying in bed, saw a Bowflex commercial, and was intrigued. I wanted to be like the guys I saw using the machine.

The next day, I spoke with my father and told him I wanted to make a lifestyle change and start working out. I didn't have the confidence to go to the gym, so the machine taught me to weight train. I followed the guidelines in the instruction manual and gradually learned basic movements.

Four weeks later in class, my friend looked at my forearm and saw striations in my muscles. That was the turning point. I started to work out at my school gym and researched online to learn proper technique and new exercises. It quickly became a passion. Now I have a bachelor's degree in exercise science with a special interest in nutrition and am going places I never imagined were possible.

What workout regimen delivered the best results?

Day 1: Quads/Calves
    • Squats Squats Squats
      3 sets of 8 reps
Superset
    • Leg Press Leg Press Leg Press
      3 sets of 12 reps
    • Leg Press Calf Raise Leg Press Calf Raise Leg Press Calf Raise
      3 sets of 20 reps
Superset
    • Walking Lunges Walking Lunges Walking Lunges
      3 sets of 12 reps each leg
    • Seated Calf Raise Seated Calf Raise Seated Calf Raise
      3 sets of 20 reps
 
  • Squats Squats Squats
    1 dropset of 100 reps


Day 2: Chest/Shoulders/Abs
Superset
    • Incline Bench Press Incline Bench Press Incline Bench Press
      3 sets of 8-10 reps
    • Dumbbell Incline Press Dumbbell Incline Press Dumbbell Incline Press
      3 sets of 10 reps
Superset
    • Dumbbell Press Dumbbell Press Dumbbell Press
      3 sets of 10-12 reps
    • Rope Push-Downs Rope Push-Downs Rope Push-Downs
      3 sets of 12 reps
Triset
    • Incline Cable Flyes Incline Cable Flyes Incline Cable Flyes
      2 sets of 12 reps
    • Cable Flyes Cable Flyes Cable Flyes
      2 sets of 12 reps
    • Decline Cable Flyes Decline Cable Flyes Decline Cable Flyes (shown with dumbbells)
      2 sets of 12 reps
Triset
  • Hanging Knee Raise Hanging Knee Raise Hanging Knee Raise
    3 sets of 30 seconds
  • Bicycles Bicycles Bicycles
    3 sets of 30 seconds
  • Oblique Crunches Oblique Crunches Oblique Crunches
    3 sets of 30 seconds


Day 3: Back/Hamstrings
    • Deadlift Deadlift Deadlift
      3 sets of 6-8 reps
    • Barbell Shrugs Barbell Shrugs Barbell Shrugs
      3 sets of 8-10 reps
Superset
    • Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs Wide-Grip Lat Pull-Downs
      3 sets of 10 reps
    • Lying Leg Curls Lying Leg Curls Lying Leg Curls
      3 sets of 10-12 reps
Superset
    • Seated Cable Rows Seated Cable Rows Seated Cable Rows
      3 sets of 10 reps
    • Seated Leg Curls Seated Leg Curls Seated Leg Curls
      3 sets of 12 reps
Superset
  • Pull-Ups Pull-Ups Pull-Ups
    3 sets to failure
  • Hamstring Hyperextensions Hamstring Hyperextensions Hamstring Hyperextensions
    3 sets of 15 reps


Day 4: Biceps/Triceps
Superset
    • Hammer Curls Hammer Curls Hammer Curls
      3 sets of 12 reps
    • Skull Crushers Skull Crushers Skull Crushers
      3 sets of 12 reps
Superset
    • Dumbbell Preacher Curls Dumbbell Preacher Curls Dumbbell Preacher Curls
      3 sets of 12 reps
    • Cable Push-Downs Cable Push-Downs Cable Push-Downs
      3 sets of 12 reps
Superset
  • Cable Curls Cable Curls Cable Curls
    3 sets of 15 reps
  • Kickbacks Kickbacks Kickbacks
    3 sets of 15 reps


Day 5, 6, & 7: Off

What nutrition plan fueled your body?

This is the diet I eat to build mass and stay around 10-11 percent body fat.

Meal 1
Meal 2
  • Liquid Egg Whites Liquid Egg Whites
    6 ounces
  • Whole Wheat Bread Whole Wheat Bread
    2 slices
  • Peanut Butter Peanut Butter
    1 serving
  • Chocolate Milk Chocolate Milk
    8 ounces
  • Brown Rice Brown Rice
    1 cup
Meal 3
Meal 4
Meal 5: Post-Workout
  • Whole Wheat Wrap Whole Wheat Wrap
    1 wrap
  • Chicken Chicken
    8 ounces
  • Black Beans Black Beans
    1 serving
  • Shredded Cheese Shredded Cheese
    1 serving
  • Brown Rice Brown Rice
    3/4 cup
  • Milk Milk
    8 ounces
Meal 6

What supplements gave you the greatest gains?


How did your passion for bodybuilding emerge?

My passion for bodybuilding emerged when I realized that I could use working out as an added challenge. I get bored of monotony and want to strive for new heights every day. Bodybuilding is perfect for that. It allows me to create goals, shatter them, and then add more goals. It forces my body and mind to the limit and gives a sense of accomplishment that nothing else comes close to.

What or who motivated you to be a bodybuilder?

My passion to be great is the major factor. Every day is a new day to improve an aspect of my fitness or physique. It's a constant inner struggle to become a better person than I was yesterday. I don't do it for the female attention, fame, or glory. It's a platform to become sponsored and push others to a level they never thought possible.

Where did you go for inspiration?

When I feel unmotivated to hit the gym, I tell myself that the competition isn't taking a day off. To be the best, you have to put in the most work and effort. I tell my friends and clients that there is no roadblock that can't be broken down. In the end, the only person that is stopping you is you. YouTube bodybuilding videos with music always motivate me to go to the gym.

What are your future bodybuilding plans?

I competed for the first time without a coach and wanted to take the knowledge and hard work that I put in during the last 10 years and apply it to my full potential. That made the challenge more fulfilling. I have another show in April in the Quad Cities. I will take everything I learned from the first show and apply it to win and work toward my pro card. I'd like to pursue my ultimate dream and open a health and fitness facility so I can impact lives beyond the scope of what I do now.

What is the most important bodybuilding tip?

It's a lifestyle, not a hobby. You have to wake up every day with the desire to be your best and stay consistent. Being diligent and consistent in your workouts, diet, and sleeping habits will drive you toward your ultimate goal. It requires sacrifices to get to the top. In this industry, you don't get what you wish for. You get what you work for.

Who is your favorite bodybuilder?

My favorite bodybuilder is Kai Greene because of his mentality. Mental toughness overcomes many obstacles. Without it, you cannot succeed. Kai's philosophies and training style are unique from other bodybuilders, as is his posing style. It's more of an art form.

How did bodybuilding.com help you reach your goals?

I made a BodySpace profile in 2006 and got serious about lifting. There's an unlimited amount of information to help with training, dieting, and supplementation on Bodybuilding.com. I love the community feeling. Everyone is dedicated to motivate each other. BodySpace allowed me to track my goals, build new ones, and see into the future.

Brian's Top 5 Gym Tracks

  1. "Breaking Through" by The Wreckage
  2. "Forget You" by Digital Summer
  3. "Red Warrior" by Hans Zimmer
  4. "Heart Of Courage" by Two Steps From Hell
  5. "Take One Last Breath" by Abandon All Ships
Contest History
  • NPC Northstar 2013 - Minneapolis, Minnesota
Thanks
  • To my amazing parents. I wouldn't be the man I am today without them.
  • To my brother who dieted with me during my first show prep.
  • To my friends who traveled to watch my show and to the ones who supported my journey.
  • To my coworkers and people around me who put up with my short temper during contest prep.