How Did You Get Started?

My whole story starts at a young age. I was bullied all the way through public school up to grade 8 for many things; I didn't have the best clothes, best look or best personality. So when I started high school I needed a change. I was sick of being 110lbs and being picked on and I needed an out. So I hit the gym and instantly built a passion for it and never looked back.

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Nathan Heimonen

What Workout Plan Worked Best For You?

• Flat Bench Press: 5 sets of 4-8 reps
• Deadlift: 3 sets of 15-25 reps
• Close Grip Bench Press: 5 sets of 4-8 reps
• Lat Pulldown: 3 sets of 15-20 reps
• Incline Dumbbell Press: 5 sets of 4-8 reps
• Dumbbell Row: 3 sets of 15-20 reps per arm
• Flat Flyes: 5 sets of 12 reps
• Wide Grip Pull-Ups: 1 set of 50 total reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 2: Arms/Abs Circuit/Cardio

• Dumbbell Curls: 5 sets of 6-15 reps per arm
• Skull Crushers: 5 sets of 6-15 reps
• EZ Curl: 5 sets of 6-15 reps
• Rope Pushdowns: 5 sets of 6-15 reps
• Chin-Ups: 1 set of 50 total reps
• Dips: 1 set of 100 total reps
• Cable Curls: 5 sets of 6-15 reps
• Triceps Kickbacks: 5 sets of 6-15 reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 3: Power Legs/Endurance Shoulders/Abs Circuit/Cardio

• Squats: 5 sets of 4-8 reps
• Push Press: 3 sets of 15-25 reps
• Leg Press: 5 sets of 4-8 reps
• Seated Dumbbell Shoulder Press: 3 sets of 15-25 reps
• Quad Extension: 5 sets of 4-8 reps
• Lateral Raise: 3 sets of 15-25 reps
• Hamstring Curl: 5 sets of 4-8 reps
• Reverse Flyes: 3 sets of 15-25 reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 4: Power Back/Endurance Chest/Abs Circuit/Cardio

• Deadlift: 5 sets of 4-8 reps
• Flat Bench Press: 3 sets of 15-25 reps
• Lat Pulldown: 5 sets of 4-8 reps
• Close Grip Bench: 3 sets of 15-25 reps
• Dumbbell Row: 5 sets of 4-8 reps
• Incline Dumbbell: 3 sets of 15-25 reps
• Pull-Ups: 1 set of 50 total reps
• Dumbbell Flyes: 5 sets of 10 reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 5: Arms/Abs Circuit/Cardio

• Dumbbell Curls: 5 sets of 6-15 reps per arm
• Skull Crushers: 5 sets of 6-15 reps
• EZ Curl: 5 sets of 6-15 reps
• Rope Pushdowns: 5 sets of 6-15 reps
• Chin-Ups: 1 set of 50 total reps
• Dips: 1 set of 100 total reps
• Cable Curls: 5 sets of 6-15 reps
• Triceps Kickbacks: 5 sets of 6-15 reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 6: Power Shoulders/Endurance Legs/Abs Circuit/Cardio

• Push Press: 5 sets of 4-8 reps
• Squats: 3 sets of 15-25 reps
• Seated Dumbbell Shoulder Press: 5 sets of 4-8 reps
• Leg Press: 3 sets of 15-25 reps
• Lateral Raise: 5 sets of 10 reps
• Quad Extension: 3 sets of 15-25 reps
• Reverse Flyes: 5 sets of 10 reps
• Hamstring Curl: 3 sets of 15-25 reps
• Abs Circuit: 20 minutes
• Cardio: 40 minutes

Day 7: Off

What Nutrition Plan Has Worked Best For You?

• 2 chicken breasts
• 1 cup veggies
• 10 almonds

Meal 2: 10:00

• 2 scoops whey protein

Meal 3: 12:00

• 1 cup oats
• 1 scoop whey protein

Meal 4: 2:00

• 2 scoops whey protein
• 1 banana

Meal 5: 4:00

• 1 chicken breast
• 1 whole wheat wrap

Meal 6: 7:00

• 2 chicken breasts
• 1 cup veggies
• 10 almonds

Meal 7: 10:00

• 1/2 cup cottage cheese
• 10 almonds
• 1 scoop whey protein

Totals:

Fat: 55g
Carbohydrates: 210g
Protein: 330g
Calories: 2660

What Supplements Have Given You The Greatest Gains?

• Optimum Nutrition Gold Standard 100% Whey: 1-2 scoops

Pre-Workout:

• BPI Sports 1.M.R: 1 serving

Before Bed:

• PharmaFreak Technologies Test Freak: 1 serving

Why do you love Bodybuilding?

I love bodybuilding because of the thrill I get every time I'm in the gym. The feeling is indescribable to anyone who hasn't experienced it and the respect I get for all dedication that the sport takes.

What Motivates You To Follow A Healthy Lifestyle?

What motivates me to live this lifestyle is the amazing feeling I have all the time, with more energy and life than anyone who is sedentary. Also I've done plenty of research and it's good to know I'm setting myself up for a good future.

What Made You Want To Achieve Your Goals?

I have a passion for the sport so why not show everyone else my hard work and get some praise for what I do?

What Are Your Future Bodybuilding Plans?

My future plans for fitness are to become an elite fitness model I've already done a few shoots and love it and I'd like to excel at it. I also would like to become a top physique competitor.

What One Tip Would You Give Other Bodybuilders?

The best tip I have is don't leave anything to chance. Keep your diet, training and supplementation perfect so you come up your best and are not disappointed.

Who Are Your Favorite Bodybuilders?

I know their time was before mine but I really look up to Arnold Schwarzenegger and Frank Zane - two of the best physiques ever seen in bodybuilding.

What Features Do You Use On Bodybuilding.com?

I use everything. I love the Supersite and Forum. I have a BodySpace profile and I shop for all my supplements here to.

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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