Bodybuilding.com - Eric Packed On 64 Pounds Of Rock-Solid Muscle Mass To Have A Body Like His Idols!

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Eric Packed On 64 Pounds Of Rock-Solid Muscle Mass
To Have A Body Like His Idols!

Eric Sbat idolized the great physiques of bodybuilders, but he knew it took a lot of hard work to get to that point. Eric had the motivation and gained 64 pounds of lean muscle! Find out how he did it below!

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Vital Stats
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Name: Eric Sbat
Email: Sbateric@yahoo.com
BodySpace: Linxz


Before: Age: 16 Height: 5'11" Weight: 136 lbs Body Fat: 15% Waist: 30" Hips: 32"	After: Age: 18 Height: 6'1" Weight: 200 lbs Body Fat: 12-13% Waist: 32" Thighs: 24"

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Why I Got Started
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I started lifting because I was skinny in high school and throughout my life. I always wanted to be bigger and stronger. I remember seeing big guys and saying, "I want to look like that." It was also a way for me to release a lot of energy and tension I was, and still am, experiencing each day. I knew bodybuilding wasn't just a look to wear; it's a lifestyle of discipline, hard work, and dedication.

It is rewarding through hard work. After a few months of trial and error I quickly realized this was for me. I like challenges; this was a challenge for me I knew I could not just easily accomplish. I am learning new information constantly. It all started in October of 2007. I'll never turn back, I'll never quit, and I'll just keep pushing forward.

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I Knew Bodybuilding Wasn't Just A Look To Wear; It's A Lifestyle Of Discipline, Hard Work, And Dedication.

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How I Did It
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I started lifting after school each day in my basement. Trying new things out, seeing what works best for me. I did mostly basic exercises with free weights. I had good gains at home (10-20 pounds).

I was about to get my license and was really interested in going to a gym. I went to a few gyms and I found the one I really liked. I got a job and a car and I started to go every night after school and work. I loved it, and I still do. Before I got my car my mother drove me to the gym each day.

I quickly learned that bodybuilding and gaining muscle lies within your diet. Although the training is essential and important, dieting and what you put into your body is the most important aspect of bodybuilding in my opinion. I changed my diet, added some clean complex carbs, higher protein, and bought some supplements off Bodybuilding.com's Store and quickly started seeing my body transform!

Although The Training Is Essential And Important, Dieting And What You Put Into Your Body Is The Most Important Aspect Of Bodybuilding In My Opinion

Click To Enlarge.
Although The Training Is Essential And Important, Dieting And What You
Put Into Your Body Is The Most Important Aspect Of Bodybuilding In
My Opinion.

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Supplements
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Throughout the past 2 ½ years I've tried various supplements. However, what I stick to and mainly take is the following:

Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:
1 scoopOptimum Nutrition Natural Whey , with Milk
1/2 cup of Oatmeal
2 tbsp of Peanut Butter
2 Strawberries
Meal 2:
6 Eggs (2 Whole, 4 Whites)
1 glass of Skim Milk
1 glass of Juice
1 Banana
1 serving Optimum Nutrition OPTI-MEN
Meal 3:
6oz Chicken Breast
2 glasses of Skim Milk
1 ½ cup Broccoli
Meal 4: Pre Workout
1 Sweet Potato
1 can of Tuna
1 glass of Milk
2-3 cups Vegetable Blend
1 serving Animal Flex
1 serving Optimum Nutrition CGT-10
Meal 5: Post Workout
1 scoop Dymatixe Elite Whey
1 scoop Dymatize Elite Casein
Meal 6:
3 cups of Meat (Fish, Chicken Breast or Red Meat)
1 ½ cups Broccoli or Cauliflower
2 glasses of Milk
Meal 7: Before Bed
1/4-1/2 cup of Cottage Cheese
I also drink anywhere from 1-2 gallons of Water per day

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Training
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Day 1: Chest/Triceps

Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
Incline Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
Dumbbell Flyes Flat Bench: 3 sets of 15 reps
Cable/Incline Flyes: 3 heavy sets of 10 reps
Cable Pushdowns: 3 sets of 10-12 reps
Skull Crushers: 3 sets of 10 reps
Triceps Overheads: 3 sets of 10-12 reps
Cardio: 30 min Walk

Day 2: Back/Biceps

Pullups: 3 sets of 10-15 reps
Lat Pulldowns: 3 sets of 10-12 reps
Cable Rows: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10 reps
Light Barbell Deadlifts: 3 sets of 12-15 reps
Wide Dumbbell Curls: 3 sets of 15 reps
Preacher Curl: 3 sets of 10-12 reps
Standing Hammer Dumbbell Curls: 3 sets 10-12 reps

Day 3: Shoulders/Upper Abs/Obliques

Military Press: 3 sets of 10-12 reps
One Arm Lateral Raises: 3 sets of 10-12 reps
Dumbbell Shrugs: 3 sets 15-18 reps
Arnold Dumbbell Press: 3 sets 10-12 reps
Reverse Flyes: 3 sets of 10-12 reps
Russian Twist: 4 sets 20-25 reps
Cable Reverse Crunch: 3 sets 20-25 reps
Weighted Crunch Machine: 3 sets 20-25 reps
Cardio: 30 min walk

Day 4: Legs/Quads/Hamstrings/Abs

Barbell Squats: 3-5 sets of 8-15 reps
Leg Extensions: 3 sets of 15-18 reps
Dumbbell Lunges: 3 sets of 10-12 reps
Glute kKckbacks: 3 sets of 12 reps
Leg Press: 3 sets of 12-15 reps
Hamstring Curl: 3 sets of 12-15 reps
Decline Reverse Crunches w/ Medicine Ball: 4 sets 20-25 reps
Hanging Leg Raises: 4 sets 15-25 reps

Day 5: Biceps/Triceps/Lower Chest
Preacher Barbell Curl: 3 sets of 12-15 reps
Superset:
Seated Dumbbell Curl: 3 sets of 12-15 reps
Hammer Curls: 3 sets of 12-15 reps

Triceps Pushdowns: 3 sets of 12-15 reps
Skull Crushers: 3 sets of 12-15 reps
Triceps Kickbacks: 3 sets of 12-15 reps
Decline Bench Press: 3 sets of 10-12 reps
Decline Flyes: 3 sets of 15-20 reps
Dips: 3 sets of 12-15 reps
Cardio: 30 min Walk

Day 6 And 7: Off

Repeat Day 1.

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Suggestions For Others
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Set goals, don't give up. Lead by example. Remember your diet is absolutely paramount and comes first, so have patience. Change your routine up constantly to avoid plateaus. Focus on your form when lifting not how much weight you're lifting. There is no limit, no max, so keep excelling and pushing though! No pain, No gain!