- Name: Brad McGury
- E-mail: None
- Age: 19
- Where: Bolingbrook, Illinois
- Height: 5'9"
- Weight: 187 Contest 235 Off
- Years Bodybuilding :3
- Favorite Bodypart: Back And Arms
- Favorite Exercise: Bench Press And Deadlifts
- Favorite Supplements: Pro Complex, Waxy Maize, BCAAs
How Did You Get Started?
My dad was the one that got me into lifting and throughout the first couple years of high school I lifted on and off with him. I played soccer and a year or two of football up until senior year in high school when I decided to not play any sports. This is when I really started to get serious about trying to get bigger. I started to workout with my older brother and began to focus more on my diet making sure I was eating protein every 2-3 hours.
What Workout Plan Worked Best For You?
For my workouts I like to use a lot of free weights and heavy weight. I like to use the basic mass building movements like bench, squat and deadlift; I feel like these three exercises are what helped me to put on the most overall size.
I don't really have a set workout plan. I usually have a good idea of what exercises I'm going to do but nothing really planned ahead. I like to switch up my workouts every week, changing the exercises and sets/reps. I feel like this is a good way to continue to shock your body and keep it from getting used to the same routine. My workouts usually last about an hour, I like to try to keep good intensity and not take too long of breaks between sets. Check out a sample workout below.
- Monday: Chest
- Tuesday: Back
- Wednesday: Off
- Thursday: Shoulders
- Friday: Arms
- Saturday: Off
- Sunday: Legs
Monday - Chest:
- Flat Barbell/Dumbbell Press: 4 sets of 12, 10, 8, and 6 reps
- Incline Barbell/Dumbbell Press: 4 sets 12, 10, 8, and 6 reps
- Cable Flyes: 4 sets of 12, 10, 8, and 6 reps
- Machine Bench Press: 2-3 sets to failure
Tuesday - Back:
- Pull-Ups: 4 sets of 12, 12, 10, and 10 reps
- Lat Pulldowns: 4 sets of 12, 10, 8, and 6 reps
- Bent Over Rows/Seated Row: 4 sets 12, 10, 8, and 6 reps
- Barbell Deadlift: 4 sets of 10, 8, 6, and 4 reps
Thursday - Shoulders:
- Military Barbell/Dumbbell Press: 4 sets 12, 10, 8, and 6 reps
- Side Dumbbell/Cable Laterals: 5 sets 12, 10, 10, 8, and 6 reps
- Rear Delts Raises: 4 sets 12, 10, 8, and 6 reps
- Upright Rows: 2-3 sets to failure
- Barbell/Dumbbell Shrugs: 5 sets of 10, 8, 6, 4 reps, and last set to failure
Friday - Arms:
- Standing Barbell/Dumbbell Curls: 4 sets of 14, 12, 10, and 8 reps
- Preacher Curls: 4 sets of 14, 12, 10, and 8 reps
- Hammer Curls: 4 sets of 14, 12, 10, and 8 reps
- Straight Bar Cable Curls: 2 sets to failure
- V-Bar Cable Pushdowns: 5 sets 14, 12, 10, 8, and 6 reps
- Seated Triceps Dumbbell Extensions: 4 sets 14, 12, 8, and 6 reps
- Skull Crushers: 4 sets 12, 10, 8, and 6 reps
- Dips: 2 sets to failure
Sunday - Legs:
- Barbell Squats: 5 sets of 12, 10, 10, 8, and 6 reps
- Stiff Leg Deadlifts: 4 sets 12, 10, 8, and 6 reps
- Leg Extensions: 4 sets of 16, 12, 10, and 8 reps
- Leg Curls: 4 sets of 16, 12, 10, and 8 reps
What Nutrition Plan Has Worked Best For You?
In the off season I usually eat what I want and keep my carbs, protein, and calories pretty high. Regardless of if I am dieting or not I eat every 2-3 hours. Most days I have around 8 meals, 2-3 protein shakes and 4-5 whole food meals.
When I'm dieting I keep my protein the same but drop my carbs significantly. Carbs are kept moderate for the first part of my diet and then I slowly drop them as I get closer to the contest date, going as low as 50-60 grams a day. I feel like having them low is the best way to lose the most body fat, especially when you get closer to the contest and are trying to keep your body burning off fat. I try to stick to mainly whole food sources pre contest so I only take one protein shake a day which is used post workout.
What Supplements Have Given You The Greatest Gains?
The supplements that I like and feel have given me the best results are protein, creatine, waxy maize, and BCAAs. For protein I take Pro Complex by Optimum Nutrition, I use this during pre contest and the offseason for my post workout shakes. When bulking I also use Pro Complex Gainer for the high carbs/calories/protein. I use basic creatine monohydrate before and after my workout.
I've tried a lot post workout creatine formulas but still like plain creatine monohydrate the best. Pre workout I just take caffeine or the one pre workout formula that I like which is Animal Pump. After my workout I take 2 scoops of waxy maize for my carbs and my BCAAs before taking my shake.
Why do you love Bodybuilding?
I love bodybuilding because it gives me something to work towards. I like the fact that it is a 24/7 sport that you have to commit to. My favorite part is seeing the transformation your body goes through when you go from off season conditioning to being contest shape.What Motivates You To Follow A Healthy Lifestyle?
By living a healthy lifestyle I feel like I am able to get the most out of my training and am able to achieve my goals faster.What Made You Want To Achieve Your Goals?
The thing that keeps me going with bodybuilding is seeing the results I get from my training and diet. When I see my body changing, either putting on size or cutting for a show, it makes me want to keep going and work even harder towards my goals.
What Are Your Future Bodybuilding Plans?
I plan on taking some time off to get bigger and then look to compete again sometime next year.
What One Tip Would You Give Other Bodybuilders?
Stick with it. Consistency is the key; you have to be consistent with your training and diet to get the results you want.
Who Are Your Favorite Bodybuilders?
I use many of the features that Bodybuilding.com offers, but I would say that I read the forums the most. There's a lot of good information about nutrition and training that people share. Also being able to read about what has worked for other people and apply it towards my own training has really been beneficial to me.