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Teen Bodybuilder of the Week: Luke Kish

Teen Bodybuilder of the Week: Luke Kish! - Pics and info and more!

  • Name: Luke Kish
  • E-mail:
  • Age: 15
  • Where: Pennsylvania
  • Height: 5' 11"
  • Weight: 150 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Bench Press, Shoulder Press, & Shrugs
  • Favorite Supplements: True-Mass, Syntha-6, Glutamine, Animal Pack Vitamin pack, NO-Xplode

How Did You Get Started?

I got started when I was 11 years old. Growing up I was the strong kid who got the most pullups in gym, beat everyone in arm wrestling, and had a six-pack without doing anything for it. This made me think to take my talent further. I started experimenting with the bench and dumbbells in the basement when I was about 10. After awhile I found out that I was good at it. So I got a membership to my first gym; the Y.M.C.A when I was about 12. There is where I started to get serious with bodybuilding and went 3-5 times a week.

At this point I still didn't have a written work out plan or diet. I actually did the same workouts every day not knowing any better. Then a person who worked at my gym wrote me out a diet and workout plan when he found out how young I was because he thought I had great potential. This was 5-day routine with off days on Wednesday and Sunday. Through the workout and diet planned I gained 15 pounds of muscle in about 2 months. At this point I decided I would switch to a better gym with more equipment. I've been bodybuilding ever since.

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What Workout Plan Worked Best For You?

My work out plan is customized for me personally. I sort of made it up while I was learning new workouts. I feel that there is no written perfect work out plans. Everyone's body is different and how he may react to certain exercises varies. You should try out different plans and use exercises from each that work best for you. This is the workout plant that works best for me:

arrow Sample Workout Plan:

print Click Here For A Printable Log Of Monday: Chest.

print Click Here For A Printable Log Of Tuesday: Back.

print Click Here For A Printable Log Of Thursday: Shoulders.

print Click Here For A Printable Log Of Friday: Arms.

print Click Here For A Printable Log Of Sunday: Legs.

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What Nutrition Plan Has Worked Best For You?

The nutrition plan is also something that varies from person to person. Depending on body fat, weight, etc. Right now I am in a maintenance phase until my next competition. If I do everything right my diet looks like this:

Arrow Sample Meal Plan:

    Meal One ("midnight" snack)
    Syntha-6 Shake (One scoop Syntha-6, 8 oz non-fat milk)

    Meal Two (Breakfast)
    6 eggs: four whole, two whites
    1 whole grapefruit
    1/2 cup oatmeal
    5g glutamine
    Animal Pack

    Meal Three (Morning Snack)
    Syntha-6 Shake (one serving True-Mass, 6 oz water)

    Meal Four (Lunch)
    8 oz lean meat
    1/2 cup oatmeal mixed with 1/2 scoop protein

    Meal Five (pre-workout)
    Whey Shake (One scoop whey, 6 oz water, 5g glutamine)

    Meal Six (post workout)
    One serving True-Mass
    6 oz water
    5g glutamine

    Meal Seven
    8 oz fish, or red meat
    4 oz vegetable
    4 oz moderate glycemic starch food (soy/wheat pasta, potato, yam, etc...) CLA

    Meal Eight (Starch snack)
    Rice cakes, soy crisps, wheat thins w/ hummus, etc...) Cheat food twice a week (very small portion!)

    Meal Nine (bed time)
    Yogurt Shake (One scoop Syntha-6, 2 egg whites, 4 oz Atkins yogurt, 8 oz non-fat milk, 6 large ice cubes, 5g glutamine)

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What Supplements Have Given You The Greatest Gains?

Why do you love Bodybuilding?

I love bodybuilding for several reasons:

  • It keeps me in shape
  • Helps me with other sports
  • Makes me look good
  • Keeps me out of trouble
  • Gives me alone time
  • It's a "you verses yourself" sport
  • Gives me a time to take out anger and energy
  • I am pretty good at it

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What Are Your Future Bodybuilding Plans?

Right now I pretty much just body-build as a hobby. I do not do any competitions or anything like that yet. My future bodybuilding plans are to try and do some contests. I haven't done any before so I'd like to see how I do. If I do well in some competitions I may start to take it much more seriously.

What One Tip Would You Give Other Bodybuilders?

One tip I would give to other bodybuilders is to not give up. Everyone feels like they hit a wall at one point in there career that they can't get by. Hard work, determination, and perseverance will eventually fix that.

Another tip would be not to over train. Nothing good comes from it. You will not get bigger and eventually will hurt yourself.

Also don't take steroids.

Who Are Your Favorite Bodybuilders?

Ronnie Coleman, Arnold, Victor Martinez, and Luke Camagna.