How Did You Get Started?

I started working out the summer before my freshman year. I was always a pretty good athlete but never really excelled at anything in such a short amount of time as I did in weight lifting. I started lifting for fun and liked the results I was getting.

I started eating right and lifting as hard as possible in hopes that some day I'd get into a bodybuilding competition. I figured that if I wasn't going to play any school sports I might as well put my time into lifting weights.

What Workout Plan Worked Best For You?

I never have a set day when I'm supposed to work out a certain body part. I always tend to listen to what my body is telling me. If I'm feeling something on a certain day I do it. If I'm still a little sore when I'm supposed to lift a certain body part, I let it rest. I never do the same workout 2 weeks in a row. I like to keep my body guessing. I also try to reach failure many times during a workout. I try to do abs and calves at least twice a week.

Sample Workout:

Monday: Chest, Tri's, and Calves

Flat Dumbbell Press: 4X - 8-12
Incline Barbell Press: 4X - 6-12
Cable Flyes: 3X - 10-14
Incline Bench Press - 4X 8-12
Rope Push Downs - 4X 8-14
Dumbbell Extensions - 3X 8-12
Reverse Straight Bar Push Downs - 2X Burnout
Calf Raises - 4X 10-20

Click Here For A Printable Log Of Monday.

Tuesday: Biceps

Alternating Dumbbell Curls - 5X 8-14
Preacher Curls - 3X 10-12
Straight Bar Curls - 3X 8-14
Concentration Curls - 3X high reps

Click Here For A Printable Log Of Tuesday.

Wednesday: Legs

Heavy Squats - 4X 10,8,6,4
Leg Press - 4X 8-12
Weighted Lunges - 3X failure
Leg Extensions - 3X 10-12

Click Here For A Printable Log Of Wednesday.

Thursday: Shoulders and Traps (I sometimes rest on the 4th day or just do cardio)

Dumbbell Press 4X 8-12
Seated Lateral Raises - 4X 8-14
Military Press - 3X 8-12
Front Raises - 3X 8-12

Click Here For A Printable Log Of Thursday.

Friday: Back and Calves

Pull Ups - 3X failure
Seated Row - 3X 8-14
Pull Downs - 4X 8-12
Wide Grip Row - 3X 8-12
Dumbbell Row - 3X 8-12
Calf Raises - 4X 10-20
Seated Calf Raises - 3X 8-12

Click Here For A Printable Log Of Friday.

Saturday: Rest

Sunday: Start over

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What Nutrition Plan Has Worked Best For You?

I try to eat 6-7 meals a day. I usually try and get 250-300 grams of protein a day with around 100 carbs when dieting with the exception of saturdays in which I eat as many clean carbs as I can. My protein source comes from chicken breast, turkey breast, steak(sirloin), fish, and whey protein. The only carbs I get are from long grain rice, oatmeal, green veggies, and pineapple. Because I'm still in High School it's hard to eat every 2 and half hours because some teachers won't allow you, but on the days when I am in school...

Sample Diet:

Breakfast
7:00 - bowl of oatmeal with artificial sweetener, 10-12 egg whites, pineapple

Snack 1 (at the beginning of 2nd block)
9:15 - protein shake

Lunch
11:00 - 2 chicken breasts or 2 tuna packets, long grain rice, pineapple

Pre Workout
2:30 - 1 chicken breast, low carb yogurt w/ protein powder

Post Workout
5:00-5:30 - 2 scoops of Optimum Whey with natural peanut butter

Dinner
7:00-7:30 - 3 servings of tilapia or steak with asparagus or steamed broccoli

Before Bed
10:00 - 3 boiled eggs or 4-6 oz. of turkey breast

What Supplements Have Given You The Greatest Gains?

I would have to say that Xyience NOX-CG3 has helped me the most in gaining strength and stamina in the gym. It also helps to reduce recovery time so I won't be as sore. Unlike many types of creatine supplements that take 1-2 weeks to feel the effects, NOX-CG3 only took a couple of days. I've seen some of the biggest gains since I've been taking it.

Before I started taking any creatine supplements I was always asked the question, "What are you on?" At that time I was taking nothing but pure whey protein, so I would have to say that I think the most important supplement to take would be any kind of whey protein. Without it I would not have come nearly as far as I have.

Why do you love Bodybuilding?

I love bodybuilding because it is a huge stress reliever. I also like being stronger than most people around me. It's definitely a big plus when a girl tells you you have a nice body, but the main reason I love bodybuilding is because I finally found a sport that I really enjoy doing and I can do it by myself; I don't like having someone tell me what to do and how to do it.

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What Are Your Future Bodybuilding Plans?

As of yet I haven't gotten into a bodybuilding competition but I plan on competing in the Mr. Kentucky in Louisville in October. After that I'm hoping to continue bodybuilding because I enjoy doing it. I also plan on starting to train in mixed martial arts (MMA).

What One Tip Would You Give Other Bodybuilders?

Never solely rely on supplements to gain mass and strength. Many inexperienced lifters think that they have to take something to be able to see results but that isn't at all how it works. Stick with eating right and working out hard and you'll get the results you want. Supplements help no doubt, but hard work and a healthy diet is what is going to help the most.

Also, stay consistent with your diet and workouts, results don't come quickly.

Who Are Your Favorite Bodybuilders?

After seeing the movie Pumping Iron I decided that if i could have the physique of any bodybuilder it would be Franco Columbo. Not only did he have one of the best builds but he was also one of the strongest bodybuilders of his time. I respect a bodybuilder that can be extremely strong and that cut at the same time. A lot of my inspiration has come from former amateur bodybuilder Shannon McMahan. Aaron Klope is also one of my favorites.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.

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