Teen Amateur Of The Week: Ron Ran Into Fitness!

Ron started lifting to run faster times on the track and eventually turned to weight training full time. See how this champion hurdler turned into an NPC physique beast!

Q

How did your fitness
journey begin?

I started lifting during my junior year of high school while I ran cross country and track and field. I wanted to improve my performance, so my track coach introduced me to the weight room. I grew to love the gym and made significant improvements on the track and in life. I put on size quickly and saw rapid changes in my body.

I used to hear stories about lifting stunting growth, so I was hesitant to start. I would watch others at first, but I eventually built up courage and entered the gym arena. After attaining enough training knowledge, I started working out and my perception changed. I enjoyed the challenge just as much as the changes to my physique. I saw it as a battle against myself to push my body to its limits.

"Following my injury, I bounced back stronger than ever and built a plan that worked for my body.
I currently weigh 200 pounds, am a signed fitness model, and a NPC physique competitor."

A year later, I was 5-foot-10 and 165 pounds as a high school senior. Then I fractured my wrist in a freak accident and had a screw inserted into my scaphoid. I was devastated and couldn't work out for 16 weeks, so I focused on running and became the Staten Island 55-meter hurdle champion.

Following my injury, I bounced back stronger than ever and built a plan that worked for my body. I currently weigh 200 pounds, am a signed fitness model, and a NPC physique competitor. Years ago, I never would've seen myself accomplish what I have, but these new experiences have kept my life interesting.

What workout regimen delivered the best results?

I'm not a believer in taking rest days unless my body tells me to. My cardio of choice is running in the afternoon. I keep my mileage around 20 miles per week within a four-day span. Cardio is the key to stay lean and shredded.

Day 1: Chest/Abs/Cardio
    • Incline Bench Press Incline Bench Press Incline Bench Press
      5 sets of 8 reps
    • Dumbbell Press Dumbbell Press Dumbbell Press
      5 sets of 8 reps
    • Cable Flye Cable Flye Cable Flye
      3 sets of 12-15 reps
    • Dumbbell Flye Dumbbell Flye Dumbbell Flye
      3 sets of 12-15 reps
Superset
    • Dip Dip Dip
      3 sets of 10-12 reps
    • Dumbbell Pull-Over Dumbbell Pull-Over Dumbbell Pull-Over
      3 sets of 10-12 reps
 
  • Push-Up Push-Up Push-Up
    1 set to failure
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    3 sets to failure
  • Windshield WipersWindshield WiperWindshield Wiper Windshield Wiper
    3 sets to failure
  • Cable Crunch Cable Crunch Cable Crunch
    3 sets to failure
  • Run Run Run
    4 miles


Day 2: Back/Calves
  • Wide-Grip Pull-Up Wide-Grip Pull-Up Wide-Grip Pull-Up
    3 sets to failure
  • Chin-Up Chin-Up Chin-Up
    3 sets to failure
  • Wide-Grip Lat Pull-Down Wide-Grip Lat Pull-Down Wide-Grip Lat Pull-Down
    4 sets of 8-10 reps
  • Close-Grip V-Bar Pull-Down Close-Grip V-Bar Pull-Down Close-Grip V-Bar Pull-Down
    4 sets of 8-10 reps
  • Barbell Row Barbell Row Barbell Row
    4 sets of 8-10 reps
  • Landmine Row Landmine Row Landmine Row
    4 sets of 8-10 reps
  • Back Extension Back Extension Back Extension
    4 sets of 15 reps
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    4 sets of 15 reps
  • Barbell Calf Raise Barbell Calf Raise Barbell Calf Raise
    4 sets of 15 reps


Day 3: Shoulders/Abs/Cardio
  • Military Press Military Press Military Press
    4 sets of 8 reps
  • Dumbbell Lateral Raise Dumbbell Lateral Raise Dumbbell Lateral Raise
    4 sets of 10-12 reps
  • Dumbbell Front Raise Dumbbell Front Raise Dumbbell Front Raise
    4 sets of 10-12 reps
  • Shoulder Machine Press Shoulder Machine Press Shoulder Machine Press
    3 sets of 10 reps
  • Dumbbell Shrug Dumbbell Shrug Dumbbell Shrug
    5 sets of 10 reps
  • Sit-Up Sit-Up Sit-Up
    3 sets to failure
  • Russian Twist Russian Twist Russian Twist
    3 sets to failure
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    3 sets to failure
  • Run Run Run
    4 miles


Day 4: Arms/Cardio
  • Barbell Curl Barbell Curl Barbell Curl
    4 sets of 8 reps
  • Preacher Curl Preacher Curl Preacher Curl
    4 sets of 10 reps
  • Dumbbell Hammer Curl Dumbbell Hammer Curl Dumbbell Hammer Curl
    3 sets of 8-10 reps
  • Rope Curl Rope Curl Rope Curl
    3 sets of 12 reps
  • Cable Curl Cable Curl Cable Curl
    3 sets of 12-15 reps
  • Close-Grip Chin-Up Close-Grip Chin-Up Close-Grip Chin-Up
    1 set to failure
  • Close-Grip Bench Press Close-Grip Bench Press Close-Grip Bench Press
    4 sets of 8 reps
  • Skull Crusher Skull Crusher Skull Crusher
    4 sets of 10 reps
  • Dumbbell Extension Dumbbell Extension Dumbbell Extension
    3 sets of 8-10 reps
  • Rope Extension Rope Extension Rope Extension
    3 sets of 12-15 reps
  • Diamond Push-Up Diamond Push-Up Diamond Push-Up
    1 set to failure
  • Run Run Run
    4 miles


Day 5: Legs/Cardio
  • Squat Squat Squat
    5 sets of 12-15 reps
  • Leg Press Leg Press Leg Press
    3 sets of 12-15 reps
  • Hamstring Curl Hamstring Curl Hamstring Curl
    3 sets of 12-15 reps
  • Seated Leg Extension Seated Leg Extension Seated Leg Extension
    3 sets of 12-15 reps
  • Box Jump Box Jump Box Jump
    5 sets of max reps in 1 minute
  • Run Run Run
    4 miles


Day 6 & 7: Off

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I prefer a high-protein, high-fat, and low-carb diet to stay lean year round. I've seen good results from this dieting method, but it's not for everyone. My goal is to consume 1-1.5 grams of protein per pound of bodyweight daily.

Meal 1: Pre-Workout
Meal 2: Post-Workout
Meal 3
  • Eggs Eggs
    4 eggs
  • Egg Whites Egg Whites
    3 whites
  • Avocado Avocado
    1 avocado
Meal 4
  • Chicken Breast Chicken Breast
    8 ounces
  • Leafy Green Vegetables Leafy Green Vegetables
    1 cup
  • Almonds Almonds
    5 ounces
Meal 5
  • Ground Turkey Ground Turkey
    8 ounces
  • Asparagus Asparagus
    10 spears
Meal 6

What supplements gave you an edge?


"Participating in athletics taught me about weight training to enhance my performance."

How did your passion for fitness emerge?

My passion for fitness emerged during my junior year of high school when I ran cross country and track and played baseball, basketball, and football. Participating in athletics taught me about weight training to enhance my performance.

What or who
motivated you?

The biggest motivator was myself. As I saw results, success made me want to work harder to be the best.

Where did you go for inspiration?

I look to myself for inspiration. I wake up every day to become better than I was the day before. I always stay hungry and visualize becoming successful.

What are your future
fitness plans?

I plan to obtain my personal trainer license this year so I can train others and share my knowledge to transform lives. On a larger scale, I plan to become a nationally-recognized fitness model and physique competitor.

What is the most important fitness tip?

Don't get caught up on rep ranges and weight. Go until failure on every set. Find what works for you and always be open to new ideas. Everybody has a take on what it means to be successful in bodybuilding. Use new ideas to create a unique program. Find out what works for you and you'll be on the path to success.

Who is your favorite competitor?

Rob Riches is my favorite competitor.

How did Bodybuilding.com help you reach your goals?

I order every supplement from Bodybuilding.com and read the articles to gain knowledge about fitness.

Ron's Top 5 Gym Tracks

  1. "Buzzin (Remix)" by 50 Cent
  2. "Smoke" by 50 Cent (Feat. Trey Songz)
  3. "Start It Up" by Lloyd Banks (Feat. Fabolous)
  4. "Survival" by Eminem
  5. "Lighters" by Eminem
Competition History
  • 2014 NPC NY Metropolitan - 1st Place Teen Physique