- Name: Jonahan Landivar
- E-mail: email@example.com
- Age: 29
- Where: Miami, Florida
- Height: 5' 7"
- Weight: 185 Lbs.
- Years Bodybuilding :7
- Favorite Bodypart: Quads and Chest
- Favorite Exercise: Squat, D.D.B.B Presses, and Deadlifts
- Favorite Supplements: Creatine, Glutamine, and Whey Protein
How Did You Get Started?
I was a skinny boy and wanted to gain some weight. My father, who is also a bodybuilder, took me to the gym and I fell in love with the sport. I gained more than 20 pounds of muscle in my first year of training and that motivated me to continue. I became a gym rat and used to rest only when I had exams at the university.
What Workout Plan Worked Best For You?
- Monday: Chest and Abs
- Tuesday: Quads and Calves
- Wednesday: Shoulders, Biceps, and Triceps
- Thursday: Back, Traps, and Abs
- Friday: Hamstrings and Calves
- Saturday: Repeat the Cycle
- Sunday: Rest
I use a couple of forced reps in the last set of every exercise and drop sets, and supersets every other session. I also like to do power lifting once a month to shock my muscles.
What Nutrition Plan Has Worked Best For You?
I follow a 1-2-3 macronutrient ratio during the off season, eating 100 grams of fats (mostly from unsaturated sources), 200 grams of protein, and 300 grams of carbs. I eat 6 times a day and drink a gallon of water every day.
What Supplements Have Given You The Greatest Gains?
Creatine, Glutamine, and Whey Protein have worked really well for me.
Why do you love Bodybuilding?
Because it has given me strength and discipline that I apply to every aspect of my life. I am an engineer and BB has been an excellent complement to my professional career. My co-workers are proud of working with me because I give an image of health, balance, strength, self-esteem, and confidence. That's the reason why I will be a BB for the rest of my life.
What Are Your Future Bodybuilding Plans?
I plan to compete in the Iberoamerican Championship representing Peru and in the Southern States next year with the help of my nutritional adviser Joel Exebio.
What One Tip Would You Give Other Bodybuilders?
We have to train our brains and hearts in order to change that image of ¨muscle-heads¨ that people have of us. We need to have balance in our lives and that only happens if we have other interest outside BB. In this way, we can give back to the world and gain respect.
Who Are Your Favorite Bodybuilders?
Kevin Levrone, Flex Wheeler and Shawn Ray.