Name: Andrew Smith
Email: yungjelo109@yahoo.com
Height: 6'
Weight: 157 lbs
Years Bodybuilding: 2
Military Background:
Branch Of Service: Army (A co 626 BSB 3rd BCT 101st ABN DIV ASSLT)
Years Of Service: 5
Rank: SGT (P)
MOS: 92F Petroleum Supply Specialist
How Did You Get Started?
I got my start in weight training two years ago during my second combat tour. I was already in a unit were physical fitness was high priority and it seemed that everyone assigned to the 3rd BCT Rakkasans were either huge, ripped or both so I decided to join the pack. I started going to the gym occasionally improving my Army Physical Fitness Test Score. Once I earned the Physical Fitness Excellence Badge I was hooked. I have been lifting and dieting my way to physical fitness heaven ever since.
What Is The Hardest Part Of Making The Transition From Civilian Life To Military Life?
Well the hardest part for me would be finding a wife who understands the demands and sacrifices that have to be made while serving this great nation of ours, but since my wife is also a proud soldier of the Armed Forces there is really no hard part for me except for leaving my kids, dog, family and motorcycle behind.
What Is The Biggest Obstacle In Leading A Military Lifestyle?
I would say flexibility. Being that we are at a time of war you never really know where you're going to end up and how long you're going to end up there. So sometimes it makes staying physically fit a hard task. I always say though "Where there's a will there's a Weight." Also the Deployment Diet.
Whey protein is a man's best friend. It's also a burden when it comes to really building a foundation because not only does the soldier have to suffer, but the soldier's family must as well when it comes to meeting friends and establishing a "dream lifestyle" as my wife calls it.
Where there's a will there's a Weight!
What Workout Plan Worked Best For You?
Since I began I've always varied my workout plan trying to keep my muscles guessing but it's basically 4 days strong, two days light, and one day of R&R.
Day 1: Chest/Triceps
Incline Bench
3 sets of 10 reps
Flat Bench Dumbbells
3 set of 10 reps
Dumbbell Flyes
2 sets of 12 reps
Machine Flyes
3 sets of 8-10 reps
Dumbbell Triceps Extension
2 sets of 15 reps
Skull Crushers
2 sets of 10 reps
Triceps Pushdowns
3 sets of 15 reps
Day 2: Cardio/Abs
Running
2 mile run (outside) 7-8 minute mile pace
Stationary Bike
15 minutes
Crunches
3 sets of 30-50 reps
Obliques
3 sets of 20 reps (each side)
Weighted Leg Lifts
2 sets of 25 reps
Cable Crunches
3 sets of 15 reps
Medicine Ball Sit-Ups (shown without ball)
2 sets of 25 reps-
Sit-Ups
2 sets of 30 reps
Day 3: Back/Biceps
Hammer Curls
3 sets of 8 reps
Preacher Curls
4 sets of 8 reps
Barbell Curls
3 sets of 8 reps
Lat Pulldowns
3 set of 12 reps
Pull-Ups
10 sets of 5 reps
Bent Over Row
3 sets of 8 reps
Day 4: Cardio/Abs
-
Running
2 mile run (outside) 7-8 minute mile pace -
Stationary Bike
15 minutes -
Crunches
3 sets of 30-50 reps -
Obliques
3 sets of 20 reps (each side) -
Weighted Leg Lifts
2 sets of 25 reps -
Cable Crunches
3 sets of 15 reps -
Medicine Ball Sit-Ups (shown without ball)
2 sets of 25 reps -
Sit-Ups
2 sets of 30 reps
Day 5: Shoulders/Legs
Shoulder Shrugs
3 sets or 15 reps
Military Press
2 sets of 12 reps
Standing Lateral Raises
2 sets of 10 reps
Squats
3 sets of 12 reps
Deadlifts
3 sets of 10 reps
Leg Press
3 sets of 15 reps
Calf Raises
3 sets of 20 reps
Day 6: Yoga/Stretching
Day 7: Rest And Relaxation
The Army made him army strong. Andrew took a step further!
What Nutrition Plan Has Worked Best For You?
Keep in mind that this diet plan is a deployment plan. When stateside I'm a lot more disciplined about what I put in my body and I have the grocery bills to prove it.
Meal 1:
-
Egg Whites
4 whites
Prepared with ham, tomatoes, and cheese. -
Pineapple
1 cup
-
Grits
3 cups
Meal 2:
-
BSN Syntha-6
2 scoops
Meal 3:
-
Chicken Breat
8 ounces
-
Rice
2 cups
-
Cantaloupe
1/2 cantaloupe
Meal 4:
-
BSN Syntha-6
1 scoop
Chef Salad
-
Lettuce
1/4-1/2 head
-
Tomatoes
2
-
Shredded Cheese
1/4 cup
-
Grilled Chicken
6 ounces
-
Dill Pickle Spears
4 spears
Meal 5:
-
Chicken Breast
7 ounces
-
Ramen Noodles
2 packs
-
French Cut Pre-Seasoned Green Beans
2 cans
Meal 6:
-
BSN Syntha-6
1 scoop
What Supplements Have Given You The Greatest Gains?
N.O.-Xplode: Primarily a pre-workout thing for me. I take it 30 minutes to an hour before a workout. 1 month on and a week off is the cycle I use.
CellMass: On training days I take it when I wake up and 45 minutes after my workout. On non-training days I take it when I wake up and right before I go to sleep to assist with muscle recovery.
Nitrix: I consume 3 pill 3 times per day either 30 minutes before or 2 hours are breakfast, lunch and dinner.
Animal Pak Vitamins: I take 1 full pack twice per day. One at noon and before bed. Also I drink insane amounts of water; got to stay hydrated.
What Are Your Future Bodybuilding Plans?
I will continue to work on my body more and more. I will still compete for morale purposes, but before I decide to actually step onto the big stage I have a lot more trimming and sculpting I want to do to my body. Do tell and behold that one day you will see this name again Andrew Smith!
You will hear the name Andrew Smith again!
Who Are Your Favorite Bodybuilders?
Ronnie Coleman, Jay Cutler, Dexter Jackson, and Branch Warren. These guys are the best to do it. All roads lead to Mr. Olympia.
What One Tip Would You Give Other Bodybuilders In The Military?
Be patient. Train hard. Remember "Our biggest fear is not that we are incapable or weak, our biggest fear is that we are powerful beyond measure." A lot of guys get in the gym and see guys who are huge and lifting the whole gym and get discouraged. Instead, use that as motivation. Pick their brains; learn what they know. Last, instead of focusing on "plenty pounds" try focusing on "proper form" first; you only get one body and the weights aren't going anywhere.