When I was younger, I had my share of begin thrown around a lot. Most of my friends were way bigger than me and I was never known as anything other than "Michael the Funny Guy." I always wanted to be buff, but I really never worked out or had any muscle at all.

My older brother started going to the gym everyday and like wise I wanted to start. Eventually with a lot of hard work, I gained a lot of strength and some definition. I was hooked after that. I was working out everyday. I met the best trainers you can get (Ashley Leeray and Stephanie Ens) and they showed me the ins and outs on how to build mass. Than we planned for competition.

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Michael Jamal.

What Workout Plan Worked Best For You?

Chest:

• Incline Bench press
• Flat dumbbell press
• Pec dec
• Flat flyes

Click Here For A Printable Log Of Chest.

Back:

• Deadlifts (I do a lot I feel it gives my back some good size)
• Chins: To max
• One arm dumbbell rows
• Seated rows
• Reverse grip pulldowns

Click Here For A Printable Log Of Back.

Shoulders:

• Dumbbell shoulder press (or barbell)
• Seated bent laterals
• Standing side laterals
• Reverse pec dec
• Shrugs

Click Here For A Printable Log Of Shoulders.

Quads:

• Leg Extensions
• Squats (heavy than finish with light)
• Leg Press
• Lunges
• One legged extensions

Click Here For A Printable Log Of Quads.

Arms:

• Rope pull down
• Close grip bench
• Skull crushers
• Dumbbell kick backs
• Barbell curl
• Preacher curls
• Hammer curls

Click Here For A Printable Log Of Arms.

Hamstrings:

• Lying hamstring curls
• Deadlifts
• Dumbbell deadlifts
• Good mornings

Click Here For A Printable Log Of Hamstrings.

Now I didn't put the reps or sets because its always different for me. Sometimes I lift heavier or do more reps on each work out, but I always have two of my work outs begin really heavy, only allowing myself to do six to eight reps to build some size and I do the rest of my work outs to reps of 8-10.

As for sets it usually is 4 sets but for legs when I do squats it sometimes may be ten, it varies on how my body is feeling that day. On the off season I always keep my reps to a range of 6-10 and on season my reps are really high with lighter weight to 12 to 15. I really try to get as much definition as I can but still try to keep my size. When I was training for competition, I would train twice a day everyday some times three times a day and do 45 minutes of cardio.

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Michael Jamal.

What Nutrition Plan Has Worked Best For You?

Off Season:

Meal 1

• Can of tuna
• Oatmeal 1 cup (1 scoop of protein)
• Slice of whole-wheat toast
• Fruit 2 pieces

Meal 2

• Proteins shake (2 scoops)
• Potato or rice
• Fruit

Meal 3

• 2 whole wheat wraps
• Beef of chicken 7 oz
• Salad

Meal 4

• Protein shakes (2 scoops)
• Potato or rice
• Fruit

Meal 5

• Pasta 7oz.
• Beef of chicken 6 oz
• Salad

Meal 6

• 9 egg whites 2 yolks
• Oat meal 1 cup

This plan has helped me gain some good size. On my offseason I eat pretty clean. I have one cheat day every week which I take on Saturdays. This plan is filled with lots of variety which helps me not get sick of what I eat. I usually eat every two or two and half hours. I have a really fast metabolism.

On Season:

Meal 1

• 1 Can of tuna
• Oat meal (1 scoop of protein)

Meal 2-5

• Chicken
• Rice
• Veggies (whole cucumber or green pepper)

Meal 6

• 9 egg whites
• Rice

My on season is very strict. No cheats. Nothing. It is very easy to get sick of but for me it worked really well with keeping size and helping me look the way I did for competition. I would eat every three hours.

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Michael Jamal.

What Supplements Have Given You The Greatest Gains?

I would have to say food has given me the greatest gains in size and strength. I have tried many supplements but nothing works better than food. Sometimes I don't even take supplements. So I know it's all coming from eating food.

Why Do You Love Bodybuilding?

I love bodybuilding because it's fun. It allows you to choose what you want your body to look like. It gives you something to look forward to everyday.

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Michael Jamal.

What Are Your Future Bodybuilding Plans?

I am going to bulk up, and when I think I have the size I like, I will than find a competition and start dieting down for it.

What One Tip Would You Give Other Bodybuilders?

No matter how hard dieting or working out is, it's all worth it in the end.

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Michael Jamal.

Who Are Your Favorite Bodybuilders?

Flex Wheeler.

More Bodybuilder Profiles:

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