- Name: Mike Lehman
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Sacramento, California
- Height: 6'
- Weight: 215 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Need To Improve All
- Favorite Exercise: Barbell Squat and One-arm Dumbbell Row
- Favorite Supplements: Whey Protein, Glutamine, Vitargo, Creatine Ethyl Ester.
How Did You Get Started?
I started lifting the summer after the 8th grade, because my dad wanted me to try and get bigger because I was so skinny. He was very into bodybuilding and weight lifting in his younger years so he taught me a lot about lifting weights. I then kept lifting but I played soccer my whole life so I wasn't crazy serious about lifting like a football player would be, but I tried to keep my strength up on bench presses and stuff during a weight training class I was taking in high school.
I was still just a normal young teen who did bench press and curls all the time though. It was about my junior year I started getting into weights enough that I was working out both at school in my class and at the gym. Then during my senior year my friend and first training partner Trevor explained to me how to properly train each body part and set up a training split for me.
What Workout Plan Worked Best For You?
I would say either a 4 day on, 1 day off split or a 5 day on, 2 day off split. I alternate these splits about every 6-8 weeks just to keep my body from adapting to their intensities and their combinations of exercises.
Example Training Split:
Example 4 day on, 1 day off:
Day 1: Chest/ Tri's/ Abs
Day 2: Back/ Bi's
Day 3: Shoulders/ Traps/Abs
Day 4: Quads/ Hams/ Calves/ Forearms
Day 5: Off
Or, 5 days on, 2 days off:
Day 1: Chest/Abs/Calves
Day 2: Back/Hams
Day 3: Shoulders/Traps
Day 4: Quads/Calves
Day 5: Bi's/Tri's/Forearms
Day 6, 7: Off
What Nutrition Plan Has Worked Best For You?
I would say just eating clean is the main thing. It takes a lot of discipline but it can make a lot of difference, not only because it keeps you a little leaner, but also your body utilizes clean foods much more efficiently than bad foods, so it can help promote muscle growth among other things. I've also carb cycled and what not to help lean down a little, but I try to keep a consistent day to day diet.
Meal 1: 1 cup oatmeal, 1 scoop whey protein, 8 egg whites
Meal 2: 1 cup brown rice, 1 chicken breast, 1 cup cottage cheese
Meal 3: (pre workout) 1 cup oatmeal, 1 banana, 2 scoops whey protein
Meal 4: (post workout) 2 scoops whey protein, 75g simple carbs, 20g complex carbs
Meal 5: 2 chicken breasts, or 1 sirloin steak and 1 cup of yams
Meal 6: casein protein (casein powder, or cottage cheese)
What Supplements Have Given You The Greatest Gains?
Certainly whey protein is the backbone of my supplementation. I like Creatine Ethyl Ester quite a bit, just to know I have a little something extra inside helping me. I'm a major Glutamine fan. I feel recovery is very important so this is something I like a lot, and I like Vitargo a lot as a post workout carbohydrate, since it is sugar free, yet is still a simple carb.
Why do you love Bodybuilding?
It's hard to explain because I started out just wanting to be strong and stuff, but now it has become an obsession and a habit, because it's a never ending goal for myself. I know I'll never be satisfied with my physique so its just a constant drive I have to keep trying to make myself better and better with each day. It also feeds my competitive side, because I feel like I'm competing against no one but myself, so it pushes me even more because I am never satisfied.
What Are Your Future Bodybuilding Plans?
I am disappointed in myself for not doing any teen shows this year while I'm still a teenager, but I have one last chance to do a Junior show (20 and under) at the 2007 emerald cup, so I am considering doing that show. Other than that I know I just have a ton of work to do, as I'll be in the Men's age bracket in the next year or two, so I have a long way to go if I plan on doing well in the Men's shows. I would like to compete for as long as my body will take it.
What One Tip Would You Give Other Bodybuilders?
I would say just train with heart. If you train hard and put all you can into it, you will see results. Also surround yourself with the right people. I have been extremely blessed with a lot of friends who have helped me out a ton just with their knowledge and experience in the sport. I've had a great training partner Garrett Nishio over the years who motivates me in the gym because of his superior strength and size over myself.
Other teachers have been my friend Jordan who is a veteran bodybuilder with a lot of advice and my friend Paul who is a world record holder in powerlifting. These people and many others have helped me get to where I am. I think being around the right people is vital.
Who Are Your Favorite Bodybuilders?
Overall the bodybuilder I idolize and like the most is Mo Elbasouni. I think the level he has reached at such a young age is amazing and he just inspires me a lot. As for the pros, of course I like Ronnie Coleman, for his mass and personality, and I like Dexter Jackson and Flex Wheeler for their symmetry. I've also talked a good amount with Kris Dim in his store, so I am a major fan of his as well.