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Teen Bodybuilder of the Week: Grant Ohlmann

Teen Bodybuilder of the Week: Grant Ohlmann! - Pics and info and more!

  • Name: Grant Ohlmann
  • E-mail:
  • Age: 13
  • Where: Louisville, Kentucky
  • Height: 5' 4"
  • Weight: 119 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Abs
  • Favorite Exercise: Flat Bench Press
  • Favorite Supplements: Muscle Milk

How Did You Get Started?

I started wrestling in the 5th grade. In order to be strong for wrestling, I needed to lift weights. Since I was really too young to use much weight, I did hundreds of isometric repetitions. I did tons of chin-ups on a chin-up bar and lots of sit-ups.

I've had a 6-pack stomach since I was about 9 years old. I exercised and did other sports to keep in shape. As I got older and stronger I was able to start lifting weights. First with not much weight and not many reps and then building. For wrestling competitions I had to eat right and make weight. Because of my discipline and hard work over the past four years, my parents introduced me to my dad's friend, Porter Cottrell.

He is a personal trainer with many bodybuilding titles. He trained me for the Kentucky NPC bodybuilding competition. I received a lot of media attention, both in the newspaper and on television because I was the youngest competitor in the history of the competition in the state of Kentucky.

I competed against guys ranging from 17-19 years old, but placed third. I hope to compete in the northern region NPC Competition in Kentucky this March.

What Workout Plan Worked Best For You?

arrow Sample Training Week:

On Monday, I do Chest, Tri's, and Abs. For chest I do regular barbell bench presses on a flat bench. Then I do incline presses for my upper chest. Then I dumbbell incline. Next I do flyes with free weights, then pulldowns with cables for flyes. I also do skull crushers and French dumbbell press. For abs I normally do sit-ups, leg lifts, bicycles and exercises on the exercise ball.

Wednesday I do legs and biceps. I do squats, leg extensions, leg curls, and leg presses. Then I do standing calf raises and seated calf raises for calves. Then I do preacher curls, standing curls, and one arm dumbbell curls for biceps. I also do chin-ups.

Thursday I do my back and shoulder workout. I do military press in front of my head and I use light weight to do arm extensions. Then I do cable things (Seated Cable Row) for my back.

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What Nutrition Plan Has Worked Best For You?

When I'm getting ready for a competition, this is my diet. I eat 4 egg whites, a banana, and 1/2 cup oatmeal drizzled with honey for breakfast. If I'm real hungry, I'll add a piece of toast with jelly.milk

For lunch, I eat either a boiled chicken breast or a can of tuna, an apple or banana, and some nuts (almonds). For dinner, my mom will cook us a dinner including meat and vegetables. I drink lots of water and stay away from soft drinks and juice. After lifting, I'll drink a Muscle Milk Shake or sometimes 2 scoops of some whey protein with milk.

When I'm not competing, I still am always watching what I eat. I'll treat myself to some things I love like cold cereal and milk, but I try to be balanced and always remember that I'm always an athlete in training. Sometimes I'll rotate the above diet with a day on and a day off because I'm still growing and I realize that I may need more fat than someone that is not growing.

What Supplements Have Given You The Greatest Gains?

Muscle Milk is my favorite. I have tried whey protein (50 Grams) as well.

Why do you love Bodybuilding?

I love bodybuilding because I get recognition for all my hard work in the past four years.

What Are Your Future Bodybuilding Plans?

I plan on bodybuilding as a hobby until I get to college. I may try to compete at the teenage national level this summer. My goal is to wrestle in college and perhaps pursue the Olympics.

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What One Tip Would You Give Other Bodybuilders?

Don't cheat yourself, ever. When lifting, it is not the "quantity of the weight, but the quality of the motion." (Porter Cottrell) I also want to encourage young athletes that you are never too young to care about your physique and your health. Don't think you have to wait until you get older to make a difference.

Who Are Your Favorite Bodybuilders?

Former bodybuilder and now personal trainer, Porter Cottrell.