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Ryan Nelson.

What Workout Plan Worked Best For You?

Sunday:

• Rear Delt Raises: 3 x 8
• Shoulder Press: 3 x 8
• Cable Rear Delt Raises: 3 x 8
• Lateral Raises: 3 x 8
• Leg Curls: 3 x 8
• Stiff-Legged Deadlift: 3 x 8
• Deadlift: 3 x 8

Click Here For A Printable Log Of Sunday.

Monday:

• Incline Bench Press: 3 x 8
• Flat Dumbbell Press: 3 x 8
• Decline Bench Press: 3 x 8
• Incline Dumbbell Flyes: 3 x 8
• Dips: 3 x 8
• Skull Crushers: 3 x 8
• Dip Machine: 3 x 8
• Triceps Pushdown: 3 x 8

Click Here For A Printable Log Of Monday.

Tuesday:

• Cardio: 16-20 Minutes

Wednesday:

• Pullups: 3 x 8
• Dumbbell Rows: 3 x 8
• Lat Pulldown: 3 x 8
• Seated Cable Row: 3 x 8
• Dumbbell Shrugs: 3 x 8
• Zottman Curls: 3 x 8
• Dumbbell Preacher Curls: 3 x 8
• Hammer Curls: 3 x 8

Click Here For A Printable Log Of Wednesday.

Thursday:

• Squat: 3 x 8
• Seated Calf Raises: 3 x 20
• Step Ups: 2 x 8
• Leg Press: 3 x 8
• Leg Extension: 3 x 8
• Seated Calf Raises: 3 x 20
• Wrist Curl: 6 x 15

Click Here For A Printable Log Of Thursday.

Friday:

• Seated Calf Raises: 3 x 20
• Zottman Curls: 3 x 8
• Dumbbell Preacher Curls: 3 x 8
• EZ-Bar Curls: 3 x 8
• Dips: 3 x 8
• Dip Machine: 3 x 8
• Triceps Pushdown: 3 x 8

Click Here For A Printable Log Of Friday.

Saturday:

• Cardio: 16-20 Minutes

What Nutrition Plan Has Worked Best For You?

Meal 1:
• 2 scoops 100% whey protein
• 3/4 cup salmon
• 24 almonds

Meal 2:

• 2 scoops 100% whey protein
• 5 grams creatine
• 5 grams glutamine
• 3/4 cup salmon
• 3 oz asparagus

Meal 3:

• 1/2 cup pinto beans
• 4 oz broccoli

Meal 4:

• 2 scoops 100% whey protein
• 5 grams creatine
• 5 grams glutamine
• 12 almonds

Meal 5:

• 6 oz chicken
• 9 oz green beans

Meal 6:

• 3 oz chicken
• 12 almonds
• 4 oz asparagus

Meal 7:

• 1/2 cup pinto beans
• 3 oz broccoli

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Ryan Nelson.

What Supplements Have Given You The Greatest Gains?

BCAA has given me the greatest gains. I started taking it when I was dieting for one of my competitions and within the first week I increased all of my weights I was working out with by 5 to 10 lbs. I also put on about a pound of muscle in the first week and a half.

Why Do You Love Bodybuilding?

I love bodybuilding because the amount of hard work and dedication you put in to it will determine the results you get out of it. I love the three biggest parts of bodybuilding which consist of eating right, lifting, and the discipline it takes for the bodybuilding lifestyle.

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Ryan Nelson.

What Are Your Future Bodybuilding Plans?

I plan to continuing on competing and lifting as long as I am able to.

What One Tip Would You Give Other Bodybuilders?

Plan you meals out for the day ahead of time to make sure you are getting the necessary nutrition your body needs from day to day.

Who Are Your Favorite Bodybuilders?

Brad Warner from Studio 22 where I train and work in Muncie, IN. He has been my mentor through my entire bodybuilding career.

He helps me in every aspect of bodybuilding from my diet to my workouts. He also has the most insane striations throughout his whole body which I would love to have.

BodySpace Account:

rnelson08

More Bodybuilder Profiles:

:: Current Teen Of The Week.
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