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Teen Bodybuilder of the Week: Kris V. Kiel

Teen Bodybuilder of the Week: Kris V. Kiel! - Pics and info and more!

  • Name: Kris V. Kiel
  • E-mail:
  • Age: 18
  • Where: Emmaus, Pennsylvania
  • Height: 6' 4"
  • Weight: 235 Lbs.
  • Years Bodybuilding :2
  • Favorite Bodypart: Back
  • Favorite Exercise: Deadlift
  • Favorite Supplements: Creatine And NO2

How Did You Get Started?

I started because I wanted to gain that extra edge in baseball, that little extra power or speed that puts you over the top. And it worked! I've gone from throwing 81mph a little more than a year ago, to throwing 93mph now, and am looking to enter the draft in the next year or two.

I also led Berks County Legion baseball with 9 home runs in league play, while maintaining a .420 average, ( and over 15 including none league play. Besides baseball I started because I simply wanted to look better, and be stronger. Who doesn't?

What Workout Plan Worked Best For You?

Arrow Self Made Workout Plan:

My self made work out plan: I designed with my father and also took some elements from George Koufalis's routine. (An NPC bodybuilder who I'm good friends with:

My current routine is as follows:

-> Sunday: Shoulders, & Sometimes Forearms:

-> Monday: Rest/Cardio:

-> Tuesday: Back, Bi's:

-> Wednesday: Chest, Tri's:

-> Thursday: Rest/Cardio:

-> Friday: Legs, Abs, Traps:

-> Saturday: Arms, Bi's, Tri's (+ A Little Back & Chest):

As far as cardio; I run 1 mile at a very quick pace 4-5 times a week. I also do a lot of agility and speed work.

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What Nutrition Plan Has Worked Best For You?

As far as nutrition - I believe to have a fully functioning healthy/strong-as-possible body you have to eat like you where genetically made to eat.

I try to stay within these guidelines:

    1. Eat whole, natural foods.
    2. Eat only foods that will spoil, but eat them before they do.
    3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
    4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh sour cream.
    5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller-expressed sesame and flax oil and the tropical oils - coconut and palm.
    6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
    7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
    8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
    9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
    10. Use herb teas and coffee substitutes in moderation.
    11. Use filtered water for cooking and drinking.
    12. Use unrefined sea salt and a variety of herbs and spices for food interest and appetite stimulation.
    13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller-expressed flax oil.
    14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.

A sample of what a days diet might look like for me would be:

    Meal 1.
    A shake consisting of:
    4-5 raw eggs
    A bag of frozen blue berries
    Milk and honey
    And sometimes a few spoonfuls of peanut butter, if I'm extra hungry that day.

    Meal 2. (Sometimes part of meal one.)
    3-5 eggs, sunny-side up
    2 pieces of whole wheat bread with butter

    Meal 3. (Lunch)
    2 chicken breasts
    2 cups of rice
    A bag of peas

    Meal 4. (Post work out)
    Another shake same ingredients as meal 1.
    4-5 raw eggs
    A bag of frozen blueberries
    Milk, and honey
    And sometimes a few spoons of peanut butter, if I'm extra hungry that day.

    Meal 5. (Dinner) 5 or more bison burgers with whole wheat bagels, and some cheese, bacon, lettuce, etc.

What Supplements Have Given You The Greatest Gains?

First I want to stress eating is much more important than supplements. You will get 90% of your gains from food, not supplements. That said I have in the past used creatine, pyruvate, and nitric oxide support, both from Pure Encapsulations. (Equivalent: CellTech and Nitro-Tech, although probably not quite as effective.).

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Why do you love Bodybuilding?

I love bodybuilding, because, well... why not?

  • It makes you look better, and feel better about yourself.
  • Increases your confidence and self-esteem.
  • I love it because I simply love throwing heavy weights around.

What Are Your Future Bodybuilding Plans?

I plan on competing in a natural contest, sometime this year or possibly next year in the spring. I am also planning on competing in a powerlifting meet sometime in January, to attempt to set the world record deadlift for my weight class. (I expect to come in about 240lbs and lift 700+lbs). And of course not really bodybuilding related per say, although it certainly helped me get to this point, I intend to enter the MLB's draft this coming year or the year after.

What One Tip Would You Give Other Bodybuilders?

Simple: eat healthy and lift heavy.

Who Are Your Favorite Bodybuilders?

Dennis Wolf, Markus Ruhl, and Ronnie Colman.