- Name: Patric Birdsong
- E-mail: firstname.lastname@example.org
- Age: 18
- Where: California
- Height: 5'6"
- Weight: 165 lbs competition
- Years Bodybuilding :1
- Favorite Bodypart: Chest
- Favorite Exercise: I love any unique exercises.
- Favorite Supplements: Optimum whey protein, Twin Lab Liquid aminos
How Did You Get Started?
I started weight training and wrestling as a freshman in high school weighing 119 lbs at the same height I am currently at right now. I met a retired amateur bodybuilder, Richard Bodeman, who competed against bodybuilders who are pro now, such as Shawn Ray, Ronnie Coleman, and Flex Wheeler, he is the one that inspired me to start building more muscle and brought me into the competitive lifestyle of bodybuilding.
View My BodySpace Profile: bodyspace.bodybuilding.com/omali89.
Being 119 lbs was depressing for me, so that pushed me even further. As time passed, and my knowledge about this lifestyle became greater, the addiction of bodybuilding kicked in. I gained about 15 lbs a year and people were actually asking me for advice, so I decided to push it further and try to actually become a successful bodybuilder.
What Workout Plan Worked Best For You?
Monday - Chest:
- Incline Barbell Press - 4 sets
- Incline Dumbbell Press - 5 sets
- Incline Dumbbell Flyes - 5 sets
- Flat Barbell Press - 3 sets
- Dumbbell Pullovers - 3 sets
Tuesday - Back:
- Lat Pull Down - 5 sets
- One Arm Dumbbell Row - 3 sets each arm
- Pullups - 3 sets
- Seated Row - 4 sets
- Bent over Rows - 4 sets
Wednesday - Quads:
- Extensions - 3 sets
- Squats - 5 sets
- Leg Press - 4 sets
- Walking Lunges - 4 sets
- Extensions - 4 sets
Thursday - Arms
Friday - Shoulders & Traps:
- Side Raises - 2 sets
- Dumbbell Press - 4 sets
- Barbell Press - 4 sets
- Front Raises - 4 sets
- Side Raises - 3 sets
- Rear Delts - 5 sets
- Shrugs - 5 sets
- Upright Rows - 3 sets
Saturday - Hamstrings:
- Lying Hamstring Curls - 4 sets
- Stiff Leg Deadlifts - 4 sets
- Seated Hamstring Curls - 4 sets
- Standing Hamstring Curls - 4 sets
Sunday - Rest
Note: The workout above is just a sample of what I do.
When I workout, I never start with a game plan. The muscle group routine stays the same, but when it comes to the exercises I complete, I like to change it every single time so that my muscles don't adapt to the routine, not to mention that it prevents the workout from becoming monotonous.
On all of my sets (except for the first couple warm up sets) I stay to 8 - 12 reps to properly accomplish hypertrophy, maximizing muscle growth. I also never allow my workouts be exceed over an hour, keeping my muscles from going into a catabolic state.
Since I completed my national personal training certification in ISSA, my workouts have improved greatly, and the gains that I have accomplished in the last 5 months have been more than I accomplished in the last 2 years. Once I learned the science behind how the body functions, my idea of a workout has completely changed.
What Nutrition Plan Has Worked Best For You?
3 Hours Later
2 Hours Later
- 12oz chicken breast (8oz of fish 4 weeks out from competition)
- ½ cup (low day) 1cup (high day) white rice
- 1 tablespoon of honey
- 2 scoops of whey
- liquid aminos
- 8oz of fish
- 12 oz of chunk light tuna
(Carbs vary from day to day in order to speed up the metabolism)
3 hours later
2 hours later
What Supplements Have Given You The Greatest Gains?
The only supplements I really use are the Optimum Nutrition whey protein and the Twin Lab liquid amino acids. I used to be very into supplements not too long ago, but I really just like to be on a strict diet.
These two supplements (not to mention a multivitamin) are essential though, and these, when used a lot throughout the day, have given me great gains, and I prefer these brands over the rest of the competition.
Why do you love Bodybuilding?
If you have never trained for a specific competition, then do it. It is one of the hardest things, physically and mentally, an individual can ever accomplish, and the way the body changes throughout the process of going though extremely intense workouts and a grueling diet gives me complete satisfaction, win or lose.
Bodybuilding is not a competitive sport, but a competitive lifestyle. You don't rely on a team to push you, you only rely on yourself. This is the life of a bodybuilder.
What Are Your Future Bodybuilding Plans?
I plan to take bodybuilding step by step. I am looking forward to building more muscle and competing in a heavier weight class next year. My goal is to compete nationally as a teen starting January in natural competitions.
I have yet to choose what specific competitions I am going to attend, but it will be a definite decision to compete next year. I will decide where to go from there.
What One Tip Would You Give Other Bodybuilders?
The best advice I would give other bodybuilders is to stay consistent and dedicated, and only do it if you love doing it. The lifestyle is hard, but very rewarding in the end.