Teen Amateur Of The Week: Ahmad Faiz

Put simply, Ahmad looks awesome! At 19, he's already lean and mean, committed to fitness, and ready to lift for life.

Name: Ahmad Faiz
E-Mail: ahmad.grez@gmail.com
BodySpace: biomanx2x
Age: 19  Height: 5'9"  Weight: 165lbs
Location: Malaysia
Years Competing: 2

Q
How Did You Get Started?

It was during my early teen years when I started lifting my first dumbbells, but I did not take it seriously and barely knew how to even perform the proper technique. At that stage I was just lifting mainly for sports performance when I was heavily involved in track events, the 100m and 200m sprint.

After few years passing by I just realized how skinny I was and how unsymmetrical my upper body and lower body development was. Knowing that I wanted to make changes to my body, I started spending some time searching on the net, and then I came across the Bodybuilding.com website. From there I started by joining BodySpace, and my transformation gradually picked up.

What Workout Plan Worked Best For You?

I like to keep my workout duration somewhere around an hour on average per session. During this time I will make sure that I'm giving full focus on the intensity and tension throughout. The idea during the workout is to always focus on the contraction and technique rather than pulling/pushing the weights on and off. Keep it steady and I can assure you will highly likely to stay away from injury.

Example of my training splits:
Gradually increase the weight as the reps decrease.

Day 1: Chest/Triceps/Abs
  • Flat Barbell Bench Press Flat Barbell Bench Press

    Flat Barbell Bench Press

    2 warm-up sets of 8-12 reps, 4 sets of 8-12 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 6-10 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    4 sets of 8-15 reps
  • Skull Crusher Skull Crusher

    Skull Crusher

    3 sets of 8-12 reps
  • Dips Dips

    Dips

    2 sets to failure
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    4 sets of 15 reps
  • Decline Crunches Decline Crunches

    Decline Crunches

    3 sets of 5 reps


Day 2: Cardio Only
  • Sprint Training

    Sprint Training

    10 sets of 50 meter sprints
  • Recovery Run Recovery Run

    Recovery Run

    2 miles


Day 3: Back/Shoulder/Traps
  • Chin-Ups Chin-Ups

    Chin-Ups

    5 sets of 10 reps
  • Dumbbell Rows Dumbbell Rows

    Dumbbell Rows

    3 sets of 6-10 reps
  • Deadlift Deadlift

    Deadlift

    4 sets of 3-8 reps
  • Machine Reverse Flyes Machine Reverse Flyes

    Machine Reverse Flyes

    4 sets of 10 reps
  • Barbell Military Press Barbell Military Press

    Barbell Military Press

    4 sets of 6-12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    3 sets of 10-15 reps
  • Shrugs Shrugs

    Shrugs

    4 sets of 20-30 reps


Day 4: Cardio Only
  • Sprint Training

    Sprint Training

    10 sets of 50 meter sprints
  • Recovery Run Recovery Run

    Recovery Run

    2 miles


Day 5: Off

Day 6: Legs/Biceps/Abs
  • Barbell Full Squat Barbell Full Squat

    Barbell Full Squat

    4 sets of 6-12 reps
  • Dumbbell Walking Lunges Dumbbell Walking Lunges

    Dumbbell Walking Lunges

    4 sets of 20 steps
  • Leg Curls Leg Curls

    Leg Curls

    4 sets of 6-10 reps
  • Barbell Curls Barbell Curls

    Barbell Curls

    4 sets of 8-12 reps
  • Concentration Dumbbell Curls Concentration Dumbbell Curls

    Concentration Dumbbell Curls

    3 sets of 8-12 reps
  • Dumbbell Hammer Curls Dumbbell Hammer Curls

    Dumbbell Hammer Curls

    2 sets of 8-12 reps
  • Weighted Crunches Weighted Crunches

    Weighted Crunches

    3 sets of 30 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    4 sets of 15 reps


Day 7: Off


What Nutrition Plan Has Worked Best For You?

One of the most important things that I would like to stress about nutrition is to eat healthy food whether you are just living a healthy lifestyle or doing sports. If you eat crap you will be crap! Healthy food to me can be defined as: whole food, non processed food and definitely not fast food, etc. My principle is easy - ensure you have a balanced diet which includes nutrition from a variety of food sources and keep the food intake at every 3-4 hours containing a portion of protein, carbohydrate and fats. This routine puts your body in a prime mode, which will accelerate fat burning. In other words make sure you NEVER skip your meal if you want to stay lean.

Meal 1
  • Whole Fried Eggs

    Whole Fried Eggs

    3 eggs

  • Oatmeal

    Oatmeal

    120 grams

  • Whole Meal Toast

    Whole Meal Toast

    2 slices

  • Peanut Butter

    Peanut Butter

    2 tablespoons

  • Green Tea

    Green Tea

    1 cup

Meal 2
  • Chicken Breast

    Chicken Breast

    6 ounces

  • Brown Rice

    Brown Rice

    2 cups

  • Broccoli

    Broccoli

    2 cups

Meal 3: Pre-Workout
  • Banana

    Banana

    1 banana

  • Raw Honey

    Raw Honey

    1 tablespoon

  • Coffee

    Coffee (optional)

    1 cup

Meal 4: Post Workout
Meal 5
  • Chicken Breast

    Chicken Breast

    6 ounces

  • White Rice

    White Rice

    2 cups

  • Vegetables

    Vegetables

    2 cups

Anytime I'm hungry I will snack on raw almonds to keep me full and drink loads of water to suppress hunger. Changes in the volume of carbohydrates will vary from time to time depending on my goal. At the end of the day the total macro intake will determine if calories are in surplus or deficit.


What Supplements Have Given You The Greatest Gains?

I have tried few supplements out there on the market experimenting what works well for me, as far as it goes I like to keep it to the basic to ensure efficiency on the body absorption.

With Meal 1
Pre- & Post Workout
Post Workout


Why Do You Love Fitness/Bodybuilding?

Bodybuilding gives me the feeling of satisfaction. It is a long term process which indeed needs a lot of patience and determination to succeed. I would say that this is one of the best sports out there that really challenges your brain if you are considering yourself a competitive bodybuilder.

To me it is also something that can keep you away from bad habits like smoking as you are responsible for the development of yourself. This triggers determination and discipline!

What Motivates You To Follow A Healthy Lifestyle?

Day in and day out make it possible to stay motivated! Seeing result is one of the reasons. But being fully responsible towards the development of yourself is huge. I would also say that when you are healthy a lot of great benefits out weight negativity.

What Made You Want To Achieve Your Goals?

I want to be the best at what I do, and help others to achieve their goals as well.

What Are Your Future Fitness/Bodybuilding Plans?

Having the best natural fitness physique possible, and doing my best to help others achieving their goals. I do believe helping others for greatness and seeing others transform for the better. Keep pumping!

What One Tip Would You Give Other Fitness Competitors?

First thing first, drop the ego down! Always allow yourself to keep learning things; you might think you know all but there's a lot more that you can learn. Ensure that you keep it consistent, and visualize your goals by breaking them into smaller ones, creating a daily routine. Stick to it and you will be successful in bodybuilding and in life! One last thing: NEVER let anyone tell you what you cannot do! You determine what you are to become, not others!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Kris Gethin! He is really a role model, and really inspiring to me! I learned a lot from him in many aspects. Arnold Schwarzenegger, the all-time bodybuilder for the symmetry and principles that he holds. Not forgetting also my coach Pierpaolo Belich from Italy.

What Features Do You Use On Bodybuilding.com?

I use everything on this site to learn, don't compromise! There's really a lot of information that you can gain from it. As for my favorite I spend most of my time in the Articles section.