- Name: Marquis Bey
- E-mail: firstname.lastname@example.org
- Age: 17
- Where: Sharon Hill, PA
- Height: 5'9"
- Weight: 157 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Abdominals
- Favorite Exercise: Bench Press
- Favorite Supplements: N/A
How Did You Get Started?
Well I first picked up a weight in 8th grade (it happened to be an 8lb dumbbell I had lying around the house). My sudden fascination with lifting weights began because my friends Fela and Dante, who is still a close friend of mine, had nice size biceps and I wanted to be like them. During our lunch period, Dante always wanted to arm wrestle and every time he beat me with very little effort. I was tired of being beaten so I decided to start "working out"; this consisted of endless reps of curls in my bedroom. I didn't start to lift seriously until high school during football. That is when I started to research the muscular anatomy and really train like a professional and I haven't looked back since.
What Workout Plan Worked Best For You?
I've tried many types of workout plans ranging from high reps, low reps, high volume, etc. But personally, I find that low reps, between 3-6 reps, work best for my fitness goals. For compound movements like bench pressing I stick with 3-5 reps and 5-6 sets. Isolation movements like curls I usually perform 4-6 reps for 4-5 sets. I try to do 2-3 exercises per body part but usually I am content with two.
I am not too concerned about the size of my muscles because I feel that being big without the strength to back it up is useless, especially in sports. I focus primarily on my muscle strength because I want to be strong physically which will in turn cause me to be mentally strong.
Day 1: Back/Biceps/Abs
- Lat Pulldowns: 4 sets of 6 reps
- Bent Over Rows: 4 sets of 6 reps
- Hammer Curls: 3 sets of 4-6 reps
- Inclined Curls: 3-4 sets of 6-8 reps
- Declined Crunches: 5 sets of 12-15 reps
Day 2: Chest/Triceps
Day 3: Off
Day 4: Legs
- Squats: 5 sets of 3-5 reps
- Leg Press: 3 sets of 8 reps
- Standing Calf Raises: 5 sets of 10 reps
- Seated Calf Raises: 5 sets of 12-15 reps
Day 5: Traps/Shoulders
Day 6 And 7: Off
What Nutrition Plan Has Worked Best For You?
I will be the first to admit that my diet is far from perfect. I have been blessed with a moderately high metabolism which and being an active teenager has also helped keep me lean. I try to eat a lot of lean meats but I do not worry too much about my fat and carb consumption because of my metabolism. I eat a lot of peanut butter, chicken, and tuna which I feel has benefitted in my mass gains throughout my lifting career. I usually eat three peanut butter sandwiches or three tuna fish sandwiches after a workout to get an abundance of protein and carbs.
My portion sizes for all other meals vary and I tend to eat until I am just shy of being full so I do not over consume. I do not plan out specific meals because I do not have the luxury of purchasing or deciding the foods I eat. I make do with the food I have readily available and try to make the best nutritional choices with the resources I have. All my meals with the exception of breakfast are accompanied with a bottle of water.
8 AM Breakfast
10:30 AM Mid Morning Snack
12:30-1 PM Lunch
- Two or three peanut butter or tuna fish sandwiches with 2-2.5 tbsp peanut butter or 3 oz tuna and 2 slices bread each
3 PM Mid Afternoon Snack
5 PM Dinner
What Supplements Have Given You The Greatest Gains?
For a while when I first began to lift weights I made it a point of emphasis to use protein after every workout. I felt that I would not get big or strong without it. However, for the past two years I have not taken any supplements because I feel that if I am capable of achieving a certain size or strength, I don't need anything but the will and desire to achieve that. I have nothing against people who use supplements, but they just aren't a part of my fitness equation and I feel that I have done better without them.
Why do you love Bodybuilding?
I love fitness because it empowers me. If I am fit and happy with my health and body image I feel that I will always be a winner. My drive to be as fit and strong as I can be will make me that much better than the person next to me. However, it is not important to be the best overall, but the best me that I can be. I have a saying that I live by, "I'm not the best, but I'll still beat you." This simply says that I may not be the most nutritionally clean, the strongest, the fastest, or most knowledgeable, but I feel as though I am at no disadvantage to anyone.
What Motivates You To Follow A Healthy Lifestyle?
I am my biggest motivator. No one can influence me or play a larger role in changing me than myself. I am my toughest critic and my greatest supporter and whatever I tell myself to do will be done.
What Made You Want To Achieve Your Goals?
The urge to better myself made me feel like I needed to achieve my goals. I do not want to be a normal or average person. I want people to describe me as unique or a rare kind because if I'm average, that means I'm just like everyone else. There is nothing more boring than being just like the person next to you, spice it up and have a bigger chest or larger triceps than him.
What Are Your Future Bodybuilding Plans?
I don't really have any plans pertaining to bodybuilding. I lift weights because it is my stress reliever, it allows me to focus all of my stress, problems, anger, sadness, insecurities, whatever, into something constructive and beneficial. The gym is my sanctuary, working out is my religion, barbells are my gods. If I could not lift weights, I would not be Marquis Bey.
What One Tip Would You Give Other Bodybuilders?
The one tip I give to everyone who asks me how I get so lean and ripped, is consistency. No matter how you're feeling or what you have to do, make sure you get your workout accomplished because if you don't, the following day you're going to say to yourself "man I coulda found a little time to workout." As long as you stay on top of your goals and never take the easy way out you will be successful. Never have any regrets.
Who Are Your Favorite Bodybuilders?
My favorite bodybuilders would have to be the great Arnold Schwarzenegger, Frank Zane, and Lee Priest. I idolize Arnie because of his massive and perfectly sculpted biceps and his calf development because I know that early on in his career he struggled with calf size, as do I. Frank Zane's vacuum pose is legendary in my mind and Dorian Yates's triceps are large enough to scare a small child. These guys are legends in the sport... excuse me, in the lifestyle of bodybuilding.
What Features Do You Use On Bodybuilding.com?
I visit bodybuilding.com on almost a daily basis and it has really benefitted me in my knowledge of the muscles. I enjoy reading the featured articles on the main page of the SuperSite and I also find myself sifting through the training articles with hopes of finding a secret exercise that'll send my strength and mass gains through the roof. Bodybuilding.com has really helped me achieve the goals I set out to achieve by providing me with the necessary information I needed to transform my body.