After training hard and putting on some decent size in only one year, I decided to take it to the next level and compete. I heard about two local shows, the USBF NYS Natural and NEPA Natural. All of my friends went to the gym. However, I was the consistent one. I was the one who never missed a workout and never missed a meal. I was the only one amongst them who competed and probably will always be the only one. I dieted hard for 10 weeks, trained consistently, and did my cardio 4 days a week. My hard work paid off when I came in shredded at both shows, placing 2nd in both junior classes against classes of 7 23 year olds. I also took 3rd in a novice class against 6 older men.

The professional photographers who were at the show were really impressed by me and did a shoot at my gym the next day. I am now doing fitness modeling with both of them. My current goals consist of getting bigger for next year and being successful in my modeling!

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Justin Tyrrell.

What Workout Plan Worked Best For You?

3 Days On, 1 Day Off, Repeat

Day 1

• Incline Bench Press 5 X 10-12
• Incline Dumbbell Flyes 4 X 10-12
• Flat Dumbbell Press 3 X 6-8
• Barbell Curl 3 X 6-8
• Preacher Curl 3 X 6-8
• Hammer Curl 3 X 6-8
• Hack Squat 3 X 10-12
• Leg Press 3 X 10-12
• Standing Calf Raise 3 X 20
• Donkey Calf Raises 3 X 12

Click Here For A Printable Log Of Justin Tyrrell's Day 1 Workout.

Day 2

• Seated Dumbbell Press 3 X 6-8
• Side Laterals 3 X 6-8
• Close-Grip Bench Press 3 X 6-8
• Skull Crusher 3 X 6-8
• Rope Extension 3 X 6-8
• Stiff-Legged Deadlift 4 X 10-12
• Leg Curl 4 X 10-12
• Single Leg Curl 4 X 10-12
• Standing Calf Raise 3 X 20
• Donkey Calf Raises 3 X 12

Click Here For A Printable Log Of Justin Tyrrell's Day 2 Workout.

Day 3

• Deadlift 3 X 6-8
• Pull Down 3 X 6-8
• Barbell Row 3 X 6-8
• Cable Row 3 X 6-8
• Dumbbell Shrugs 3 X 6-8

Click Here For A Printable Log Of Justin Tyrrell's Day 3 Workout.

Abs Everyday

Circuit 240 Total Reps

Cardio 4 Days A Week

• Bike 30 Minutes 3 Minutes Heavy, 2 Minutes Light Intervals For 30 Minutes Total

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Justin Tyrrell.

What Nutrition Plan Has Worked Best For You?

Meal 1

• 2 Scoops Whey
• 1-Cup Oats

Meal 2

• 8 Oz Chicken
• 1-Cup Brown Rice
• Vegetables

Meal 3

• 1 Scoop Whey
• 1 Tbs Peanut Butter

Meal 4

• 8 Oz Chicken
• 1-Cup Brown Rice
• Vegetables

Meal 5

• 1 Cans Tuna
• 1-Cup Sweet Potato

Meal 6

• 2-Scoop Casein Protein

My metabolism is very fast, so in the off-season I consume a lot of carbs and healthy fats. I also cheat 2-3 times a week to stay sane!

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Justin Tyrrell.

What Supplements Have Given You The Greatest Gains?

I've tried many supplements along the way. The following are things that helped me along my journey. I never took one fat burner for my contest or anything. Your diet accounts for everything though. Nail your diet, and then look into the basics!

• M 1 BOL
• 17 Bol
• Cell Tech
• Nitro Tech
• Mass Tech
• True Mass
• Real Gains
• Smart Gainer
• Storm
• Animal Pak
• Dymatize Elite
• Optimum Whey
• NOW ADAM
• AST 32x
• H Drol
• S Drol
• Nano Vapor
• NO Xplode
• Glutamine
• BCAA
• Cell Mass
• Fish Oil

Why Do You Love Bodybuilding?

I love it because you get what you put into it. You can be the best baseball player in the world, but if you're the only one on your team who is giving 110%, you may be working hard, but the team will never win a championship. Therefore, you never get to experience that feeling of accomplishment. In bodybuilding, you are your own team. If you train hard, diet hard, and follow everything perfectly, you will be the champion, and you will be rewarded for everything you do, not anyone else. Bodybuilding is an individual sport where the sky is the limit. Also, all of the competitors are nice people. It is one big happy family. Everyone helps each other reach their goals, and after the show, everyone goes out to eat together to enjoy what they have craved the past 12 weeks.

What Are Your Future Bodybuilding Plans?

I plan to gain as much good size as possible to come in bigger and harder next year. I want to keep competing and attain my natural pro card when in my twenties. I've only been doing this a year so I have a lot of growing to do! I also plan to continue in my fitness modeling. I plan on attending college next year and majoring in kinesiology. I ultimately want to be a physical education teacher, personal training on the side, and pursue in my bodybuilding pro career and fitness modeling. I cannot wait to compete again!

What One Tip Would You Give Other Bodybuilders?

Stay consistent! Don't fall in the trap of program hopping. Develop a plan, stick with it, and modify it as you progress. Do not search for the perfect program; there is no such thing. You have to figure out what works for you! Stay away from the things outlined in the magazines unless you are a drug athlete. Most of these programs will result in over training and zero progress. Also, if you are a skinny teenager, don't be afraid to eat. Your metabolism will not allow you to get fat, in fact, you will grow! Finally, in the off-season, it is okay to cheat 1-2 times a week! Everyone has to enjoy him or herself. Just don't make it a habit! More is also NEVER Better! Stick to the basics! Train hard! SLEEP! All these things will make one grow! I also think that everyone should compete at least once in his or her life because I know that I had the best time of my life when I did and that's why I am addicted!

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Justin Tyrrell.

Who Are Your Favorite Bodybuilders?

I really idolize the USBF natural pro's like Rico Browning, Joe Viteretti, Kent Bierly, Mike Halsey, Steve Potenziano, Jesse Marines, Earl Snyder, and Pete Hilburn I also like Brandon Poe, Shane Giese, and Layne Norton from the web site.

As for IFBB the list is endless. My favorites are Arnold Schwarzenegger, Toney Freeman, Dennis Wolf, Milo Sarcev, Bob Cicherello, Ronnie Coleman, Ed Corney, Mike Katz, Flex Lewis, Lee Haney, Dorian Yates, and Franco Columbu!

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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