- Name: Steve Moerman
- E-mail: firstname.lastname@example.org
- Age: 19
- Where: Winnipeg, Manitoba, Canada
- Height: 6'
- Weight: 218 Lbs., Contest: 186 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Quads
- Favorite Exercise: Deadlift
- Favorite Supplements: ON 100% Whey
How Did You Get Started?
I grew up a very athletic kid. I was a competitive hockey player, and was involved in all school sports. As I was growing up, my dad always worked out in our basement, which naturally made me want to do the same. I first started lifting weights in Grade 10, off and on. I began training consistently, five times a week, the summer before grade 11. I continued to train throughout high school, slowly making progress. Upon entering my first year of University, I decided I wanted to take my training to the next level, and compete.
View My BodySpace Profile: bodyspace.bodybuilding.com/stevenm11.
What Workout Plan Worked Best For You?
- Warm-up: Crunches: 25,25,25
- Deadlifts: 12,10,8,6,2
- Barbell Rows: 10,10,10
- T-Bar Rows: 10,8,8
- Wide Grip Pull Downs: 10,10,10
- Close Grip Pull Downs: 10,10,10
- Straight Arm Pull Downs: 12,12,12
- Warm-up: Leg Raises: 20,20,20
- Flat Bench Press w/Bar: 12,10,8,6
- Inclined Bench Press w/Bar: 12,10,8,6
- Dumbbell Flies: 10,10,10,10 (2 sets inclined, 2 flat)
- Dips: 10,10,10
- Cable Crossovers: 10,10,10
- Warm-up: Side Crunches: 25,25,25
- Squats: 12,10,8,6
- Leg Press: 12,10,8,6
- Seated Hamstring Curls: 12,10,10
- Laying Hamstring Curls: 10,10,10
- Walking Lunges: 20 steps x 3
- Leg Extensions: 10,10,10
- Seated Calf Raises: 10,10,10
- Standing Calf Raises: 10,10,10
- Warm-up: Laying Leg Raises: 20,20,20
- EZ curls: 12,10,8,8
- Triceps Pushdown: 12,10,8,8
- Hammer Curls: 10,10,10
- Skull Crushers: 10,10,10
- Concentration Curls: 10,10,10
- One Arm Triceps Pulldown: 10,10,10
- Behind-Back Forearm Curls: 30,30,30
- Warm-up: Declined Oblique Crunches: 20,20,20
- Barbell Press: 12,10,8,6
- Front Shoulder Raises: 10,10,10
- Upright Rows: 10,10,10
- Bent Over Shoulder Raise: 10,10,10
- Shrugs: 15,15,12,12,10
- Clean and Press: 10,10,10
Monday - Back
Tuesday - Chest
Wednesday - Legs
Thursday - Arms
Friday - Shoulders/Traps
For the most part, my contest prep exercise plan stays the same as my off-season one. Some exceptions to this are:
-Morning Cardio: 40 min 6x/week (treadmill, elliptical, bike)
-Saturday is not a rest day, I weak-point train my hamstrings and calves
-The reps are quite as low for some exercises usually around 8-12 reps, but still going heavy!
What Nutrition Plan Has Worked Best For You?
My diet doesn't change very much between off-season and getting ready for a show. I keep it clean, all year around, even when I'm bulking. In the off-season (bulk time) my carb-protein-fat ratio is 50%-30%-20% and when I'm dieting for a show its around 25%-60%-15%. Find what works best for you.
Here's the kinds of foods I eat:
-bananas (morning or post workout only)
-extra lean ground beef
-whey protein powder
-all natural peanut butter
-flax seed oil
One of the main changes between in/off season is how many carbs I take in. Carbs are the key guys! I'm a big fan of carb cycling. I'll do a Carb load day, followed by a no carb day, which is followed by a low carb day, and then have 4 normal carb days. I make sure I keep my fat intake up, even when I'm cutting, as your body won't burn fat if it doesn't have any coming in!
Another big change I make is my post workout meal in the off-season. This is the one time when I'm allowed high glycemic carbs! I use a 2:1 carb-protein ratio. I'll have a 50g protein shake, a Gatorade, a banana, and 4 tbsp of Nestquick powder in my shake to give me around 100g of carbs.
In the off-season, I give myself 1 cheat meal per day (whatever my family has for dinner), and during my contest prep it's one cheat meal per week. Cheat meals are very important!
What Supplements Have Given You The Greatest Gains?
Being a natural bodybuilder, I've done a lot of research on "natural supplements" to find what is safe and effective. I obviously take Whey Protein all year around, in the off-season I do 6 week cycles of Creatine, and when I'm dieting for a show, I take Glutamine. I also take a multivitamin and a calcium pill all year around. I'm not a big fan of any other supplements.
Why do you love Bodybuilding?
I love bodybuilding because of the amazing discipline it requires. When I put my mind to something, I do it. Bodybuilding challenges me to keep doing this. It's amazing to see that after an incredible amount of scientific research, we can manipulate our bodies own homeostasis. Another reason why I love bodybuilding, is because it has taught me how to live a healthy lifestyle. Health and wellness is a very important part of my life and bodybuilding challenges me to keep living it!
What Are Your Future Bodybuilding Plans?
I'm currently training for a couple shows that are in June of 2008. I've qualified for my provincial competition, and I'm also going to compete in the Canadian World Qualifier, as next year will be my last year to compete as a junior. After that, I'm going to keep competing as along as I still enjoy it! I will always train and eat healthy.
What One Tip Would You Give Other Bodybuilders?
If I could give one tip to other bodybuilders it would be to set goals. Set your goals high, but attainable, and go for it! You will only get out, what you put it, and having goals makes you work that much harder.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|