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Ryan Hughes’ Power Pecs Chest Workout

 

Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn’t care for those words then, and I don’t like them any better now.

I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn’t ask for better results.

Today’s chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.

When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.

Let’s get it done!

Power Pecs
Watch The Video – 11:11

One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.

If you’ve never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.

A lot of guys tell me that they want to build the best physique ever. I think that’s the wrong approach. Don’t focus on being the best ever, focus on building your best physique ever.

Max out what you can do. If you constantly compare yourself to everyone else, you’ll sell yourself short. Hit this workout with all you’ve got and reap the personal rewards.

Program Notes

Incline dumbbell press

I like to do a couple warm-up sets before starting the first heavy set. Don’t go too heavy on the warm-up because you’ll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.

I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don’t worry about what I’m doing, though. Pick a weight that’s challenging for you.

This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.

Hammer strength chest press

You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you’ll never get those target reps, but trust me—I’ve been doing this long enough. One way or another, the reps will come.

Hammer Strength Chest Press

 

Reverse-grip barbell bench press

Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can’t go anymore. Crush the barbell with your grip and engage your mind-muscle connection.

If you fail on this exercise, don’t panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.

Pec deck

Make sure you don’t round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.

Pec Deck

 

Incline dumbbell flye

Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don’t go too heavy or you’ll round your shoulders forward. Keep the tension entirely on your upper chest.

High cable flyes

We’re doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.

High Cable Flyes

At the end of the workout, you’ll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.

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About The Author

Ryan Hughes was one of the first men to qualify as an IFBB Physique Pro. He works as a personal trainer and fitness model in New York City

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Ryan Hughes’ Power Pecs Chest Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Ryan Hughes’ Power Pecs Chest Workout

brooke-stacey-arm-workout-tricep-pull-down

Cable One-Arm Triceps Extension

 

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

Posted in Bodybuilding, Exercises, Fitness Equipment, Training Methods, Weight TrainingComments Off on Cable One-Arm Triceps Extension

Apply Here To Be A Transformation Of The Week!

Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Why I decided to transform

At one point in my life, I held onto some weight from three pregnancies, I cared for my terminally ill mom, did not sleep well, felt depressed, and was saddled with far too much stress.

Needless to say, this combination made me at my heaviest during this time. Going into the fourth decade of my life in November 2010 sparked something in me; it became the catalyst to make changes!

In February of 2011, I decided joining a gym was the best way to get started. I felt that the only thing I had control over was my own physical appearance and health. The latter was the most important thing I wanted to change! As part of signing up, I was given three free sessions with a personal trainer, which I initially wasn’t interested in.

Somehow those three sessions drove out the competitive drive and feral beast in me. I saw the value in personal training, and from that point onward, I knew I made some of the best life-altering decisions of my life.

Before

After

AGE 40 / HEIGHT 5’8″ / BODY FAT 36%

AGE 42 / HEIGHT 5’8″ / BODY FAT 19%

Post To Fitboard

How I accomplished my goals

During my entire transformation, I faced many adversities in both my training and personal life. My mother passed away in April of 2012. In June of that year, my 11 year old son underwent an extensive chest surgery, and a month later, my husband was diagnosed with his second occurrence of melanoma. It was a very tough time. In training, I couldn’t fathom making such huge changes to my life at first, but I did not give up. I turned to books, the internet (Bodybuilding.com), and trainers at the gym for help.

I inched along slowly, training one day a week with a trainer and not knowing what to do the other four days at the gym. I knew they offered classes and boot camps that were also taught by trainers, but I felt intimidated at first. I forced myself to go to my first class, a “Core and More” class. Not long after, I almost got up and walked out because I couldn’t do many of the things the trainer was instructing us to do.

For whatever reason—embarrassment, fear of failure, or just plain stubbornness—I managed to stick with it, week after week, and began to be able to do things I couldn’t do the week before. It helped that there was a woman named Mary who excelled in every class I took; she was a real inspiration to me: cut, lean and very athletic. Mary could do anything the trainers threw at her. Her encouragement, along with the results I was seeing, really motivated me to keep going.

“I am a better wife and mother because of how I feel mentally and physically.”

I have my trainer, Kurt Jones, to attribute greatly to my success. He was a tough, hard-nosed, no-nonsense trainer and gave me exactly what I needed. He did not hand out complements very often, but when he gave me one, I knew I had earned it and worked my ass off to get it! Without a doubt, Kurt Jones was a huge factor in my success, aside from my own willingness to work hard and be consistent and disciplined at the gym and at home.

I continued my workouts and nutrition through all of my stress, as they had now become my lifestyle, addiction, and quite honestly, my saving grace. Keeping a food log was also very critical to my success. Without the workouts with Kurt and encouragement from my friends at the gym, I do not know how I would have survived the stress, worry, and anxiety of this crushing stress. Despite how badly I get emotionally torn up, Kurt would never let me hang my head and instead told me to harness my rocky emotions into strength.

In addition to my personal trainer and Mary, the support of my husband and kids were so indispensable. They understood my selfish need to spend a lot of time at the gym—sometimes twice a day—and to cook a lot of new, “weird” things. Things like spaghetti squash, quinoa, kale, almond butter, coconut oil, and almond milk, to name a few of the “new” things I introduced into our household pantry and refrigerator.

What has changed most is my own self-perception. I am a better wife and mother because of how I feel mentally and physically. My investment in my health has benefitted my family. As a result, my kids know what a serving size is, how to read food labels, and what good carbs and protein sources are. I share my healthy recipes with others as well.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

The hardest part of the journey for me was getting started with the nutrition changes. I had to educate myself on what “clean eating” was and how to support my efforts at the gym.

Of course, what I ate before and after workouts helped maximize my results. It helped me to adhere to good eating when I wrote in a food diary. The work outs were tough, no doubt, but I actually learned to love those as well as the clean eating lifestyle.

My future fitness plans

Since attaining my goals of losing 50 pounds and body fat percentage of 19 in 2012, I have basically been maintaining. Weight loss is no longer my goal, but I change my work out routines to continue to build strength, muscle, and keep my fitness level. To that end, I still work out five days per week.

“I learned that surrounding yourself with supportive, educated people who have similar goals is key.”

For my 43rd birthday in November 2013, I had the “after” pictures taken. As a gift to myself and documentation of my journey, I had a friend who is a photographer, Scott Petranek, come and shoot pictures during one of my workouts with Kurt. At age 43, I am currently in the best shape of my life and I love the way my body looks. I feel great and know I am doing everything I can to optimize my health.

People have suggested I compete, and although I appreciate the compliment, it’s just not something I am interested in. I officially consider myself a “gym rat” and plan to continue to train hard simply because I love it.

Suggestions for aspiring transformers

My favorite quote is, “You can’t out-exercise a bad diet!”—it’s so profound and true. What you put in your mouth supports what you do in the gym. An honest, detailed food log kept me accountable and was critical to my daily food planning.

I learned that surrounding yourself with supportive, educated people who have similar goals is key. Join a gym, hire a trainer, do your own research — any or all of these are integral to success.

“Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results.”

If you are going to go through the trouble of making a nutrition and work out plan, follow them! You don’t have to be a competitive body builder to get ripped and lean. When I first started this journey, I had never seen “an average woman” look like my friend Mary did, or be able to perform feats of strength and stability that she did.

Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results. It’s a great feeling knowing you earned the results because they aren’t going to happen any other way.

How Bodybuilding.com helped me reach my goals

I especially like tuning into BodyBuilding.com on Facebook for daily news feeds from the site. The articles on exercise ideas for specific lifts are some of my favorite. New ideas, new workouts, and the “why” behind certain principles all help me better understand this health aspect of my life.

Reading other people’s personal stories has been truly inspirational and worth reading. I loved that I learned so much throughout my journey, and I hope to continue to learn.

Paula’s Top 5 Gym Tracks

  1. “Lola Montez” by Volbeat
  2. “Lift Me Up” by Five Finger Death Punch
  3. “Yeah” by Usher
  4. “Supermassive Black Hole” by Muse
  5. “Sweat” by David Guetta (feat. Snoop Dogg)

 

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Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Posted in Bodybuilding, Exercises, Health Issues, Nutrition, Training Methods, Warm up, Weight loss, Weight TrainingComments Off on Body Transformation: Paula Knaley Is In The Shape Of Her Life!

<div id="DPG" webReader="51.8506666667"><div class="side-bar" webReader="-17.9541984733"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/korabloga/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://instagram.com/im_da_problem" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Korab Loga<br /><strong>Email:</strong> <a href="mailto:florilloga70@hotmail.com" title="florilloga70@hotmail.com">florilloga70@hot...</a> <strong>Location:</strong> Wolcott, CT<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 168 lbs<br /><strong>Years Bodybuilding:</strong> 2</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.</p><p>I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.</p><p>The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.</p><a href="teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2sm.jpg" width="560" height="561" border="0"/></a><p>"The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 dropsets of 8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg" alt="Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg" alt="Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-barbell-bench-press')">Decline Bench Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_1.jpg" alt="Machine Incline Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_2.jpg" alt="Machine Incline Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-incline-chest-press')">Machine Incline Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h5>Superset</h5>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Incline Dumbbell Pull-Overs</a> (shown on flat bench)</strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Cable Flyes</a> (shown with dumbbells)</strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curls" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Dumbbell Alternating Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_1.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_2.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-preacher-curl')">Dumbbell Preacher Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 8 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_1.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_2.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('handstand-push-ups')">Handstand Push-Ups</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Dumbbell Shoulder Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_1.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a> <a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_2.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('landmine-linear-jammer')">Barbell Landmine Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Close-Grip Push-Ups</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrugs</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />3 sets of 20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />60 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />100 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11457')">Sweet Potato</a></strong><br />350 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cottage-cheese.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1/2 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br />2 servings</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-5.jpg" alt="Glucosamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/flaxseed-oil-capsules.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/flax.html">Flaxseed Oil</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1sm.jpg" width="240" height="331" border="0"/></a><p>"I became a new person after training and eating healthy consistently."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.</p><h3 class="article-title">What or who motivated you?</h3><p><a href="http://www.bodybuilding.com/fun/greg-plitt.html" target="_blank">Greg Plitt</a> is my primary motivator in the gym and in life. I also look up to fitness models like <a href="http://bodyspace.bodybuilding.com/craigcapurso/" target="_blank">Craig Capurso</a>, <a href="http://bodyspace.bodybuilding.com/stevecook_32/" target="_blank">Steve Cook</a>, and <a href="http://bodyspace.bodybuilding.com/lawrence_ballenger/" target="_blank">Lawrence Ballenger</a>. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3sm.jpg" width="250" height="345" border="0" class="float-left c22"/></a><h3 class="article-title">What are your future fitness plans?</h3><p>My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>Bodybuilding.com is a staple of my success. It provides everything I need for <a href="http://www.bodybuilding.com/store/">supplementation</a>, <a href="http://www.bodybuilding.com/exercises/">exercises</a>, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">recipes</a>. Bodybuilding.com has it all.</p><h3 class="article-title">Korab's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"So Cold" by Breaking Benjamin</li>
<li>"Misery Business" by Paramore</li>
<li>"Sorrow" by Flyleaf</li>
<li>"Down With The Sickness" by Disturbed</li>
<li>"Animals" by Martin Garyx</li>
</ol><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.96721311475"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c27" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.86425339367"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div><div class="c27" webReader="4.88277511962"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html"><img src="http://www.bodybuilding.com/fun/images/2014/dylan-vansteenberg-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.00956937799"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html">Teen Amateur Of The Week: Dylan Is A Herculean Teen!</a></h4><p style="display: inline;" class="webReader-styled">
Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

QHow did your fitness
journey begin?

I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.

I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That’s when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.

The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.

“The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug.”

What workout regimen delivered the best results?

Superset
Superset

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“I became a new person after training and eating healthy consistently.”

How did your passion for fitness emerge?

Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It’s fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don’t believe it’s me sometimes, which is a major accomplishment because it confirms that I changed.

What or who motivated you?

Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.

Where did you go for inspiration?

On days when I’m tired and don’t want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can’t find motivation after that, I still go because I know I will regret it later.

What are your future fitness plans?

My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.

What is the most important fitness tip?

Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.

Who is your favorite competitor?

I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg’s methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.

Korab’s Top 5 Gym Tracks

  1. “So Cold” by Breaking Benjamin
  2. “Misery Business” by Paramore
  3. “Sorrow” by Flyleaf
  4. “Down With The Sickness” by Disturbed
  5. “Animals” by Martin Garyx


Recommended For You

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

Teen Amateur Of The Week: Dylan Is A Herculean Teen!

Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Originally posted here:  

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

<div id="DPG" webReader="82.0996010455"><div class="side-bar" webReader="-18.4905660377"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveira-amateur-vitalstats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/bohenrique/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="BoasHenrique" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/bohenrique" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Boás Henrique Oliveira<br /><strong>Email:</strong> <a href="mailto:bohenrique@hotmail.com" title="bohenrique@hotmail.com">bohenrique@hotma...</a><br /><strong>Location:</strong> Brazil<br /><strong>Age:</strong> 23<br /><strong>Height:</strong> 5'7"<br /><strong>Weight:</strong> 160 lbs contest, 190 lbs off<br /><strong>Years Bodybuilding:</strong> 7</p></div><p>
<h3 class="article-title">QHow did your bodybuilding journey begin?</h3>
</p><p>I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.</p><p>I gained 22 pounds during my first year of lifting, even though my diet wasn't on point. I hit a plateau soon after and didn't make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.</p><p>Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.</p><p>After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.</p><div class="cool-fact" webReader="7"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif"/><p>Boás has played electric guitar at his local church for 10 years!</p></div><p>In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can't express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.</p><p>During the past two years as part of Team Bodybuilding.com, I've been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.</p><p>I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1sm.jpg" width="560" height="374" border="0" class="c14"/></a><h3 class="article-title">What workout regimen delivered the best results?</h3><p>I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.</p><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_1.jpg" alt="Incline Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_2.jpg" alt="Incline Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-grip-incline-db-bench-press')">Incline Hammer Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Chest Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Chest Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />4 sets to failure</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Pull-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Machine Wide-Grip Rows</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Seated Cable Rows</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_1.jpg" alt="Rope Face Pulls" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_2.jpg" alt="Rope Face Pulls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Rope Face Pulls</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg" alt="Back Extensions" width="53" height="53"/></a> <a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg" alt="Back Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hyperextensions-back-extensions')">Back Extensions</a></strong><br />4 sets of 12 reps</span></li>
</ul><br /><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squats" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_1.jpg" alt="Smith Machine Squats" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_2.jpg" alt="Smith Machine Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-squat')">Smith Machine Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlift</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Barbell Front Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Barbell Front Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Barbell Front Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-1.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-2.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank">Lateral Raise Machine</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />4 sets to failure</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_1.jpg" alt="Spider Curls" width="53" height="53"/></a> <a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_2.jpg" alt="Spider Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('spider-curl')">Spider Curls</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><br /><div class="c18" webReader="6.75373134328"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2014/amateurs-of-the-week-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="9.00497512438"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/barleans-extra-virgin-coconut-oil.jpg" alt="Barlean's Extra Virgin Coconut Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/barleans/coconut.html">Barlean's Extra Virgin Coconut Oil</a></strong><br />10 grams</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 serving</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br />50 grams</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tilapia.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong><br />7 ounces</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/p28-peanut-butter.jpg" alt="P28 Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong>P28 Peanut Butter</strong><br />2 tablespoon</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you the greatest gains?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vibrant-health-green-vibrance.jpg" alt="Vibrant Health Green Vibrance" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vibrant-health/green-viberance.html">Vibrant Health Green Vibrance</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-assault.jpg" alt="MusclePharm Assault" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/assault.html">MusclePharm Assault</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-4.jpg" alt="Digestive Enzymes" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/enzymes.html">Digestive Enzymes</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-coq10.jpg" alt="NOW CoQ10" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/coq10.html">NOW CoQ10</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2sm.jpg" width="285" height="227" border="0"/></a><p>"Bodybuilding taught me organization, patience, self-esteem, and confidence."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>I love building a better me every day, but bodybuilding isn't only about the body. It's about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>I always looked up to professional athletes and pro bodybuilders like <a href="http://contest.bodybuilding.com/bio/921/" target="_blank">Arnold</a> and <a href="http://contest.bodybuilding.com/bio/110/" target="_blank">Phil Heath</a>. I've never read a book faster than <em><a href="http://www.amazon.com/exec/obidos/ASIN/0684857219/bodybuildingco05" rel="nofollow" target="_blank">The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding</a></em>.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to get pumped up!</p><h4>Boás Oliveira <br /><span class="exercise-note">Watch The Video - 4:09</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/SU8cnR9M7Qc" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have a dream to move to the United States and compete in the NPC. I don't know how or if that will happen, but I'd love to compete with the best and earn a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3.jpg"><img class="float-left c22" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3sm.jpg" width="250" height="375" border="0"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I'm a big fan of <a href="http://contest.bodybuilding.com/bio/357/" target="_blank">Jay Cutler</a>. He's been on top of the game for more than 10 years and accomplished what every athlete dreams of.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing <a href="http://www.bodybuilding.com/fun/bbinfo.htm">articles</a> and <a href="http://www.bodybuilding.com/fun/bbmainmind/transformations.html">inspiring transformations</a>.</p><h3 class="article-title">Boás's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveria-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"Parallels" by As I Lay Dying</li>
<li>"Becoming" by Pantera</li>
<li>"This Dying Soul" by Dream Theater</li>
<li>"When Darkness Falls" by Killswitch Engage</li>
<li>"Boneyards" by Parkway Drive</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>IFBB Sul Brasileiro 2013 - Men's Physique 5-foot-10</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="4.40420560748"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.42056074766"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html">Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!</a></h4><p style="display: inline;" class="webReader-styled">
The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!</p></div></div><div class="c18" webReader="4.66367713004"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html"><img src="http://www.bodybuilding.com/fun/images/2014/tyler-slaughter-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.7399103139"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html">Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!</a></h4><p style="display: inline;" class="webReader-styled">
Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!</p></div></div><div class="c18" webReader="4.92996108949"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/brian-laudick-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.33852140078"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html">Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="38.4691358025"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.80829015544"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-amateur-bodybuilder-of-the-week-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

QHow did your bodybuilding journey begin?

I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.

I gained 22 pounds during my first year of lifting, even though my diet wasn’t on point. I hit a plateau soon after and didn’t make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.

Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.

After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.

Cool Fact

Boás has played electric guitar at his local church for 10 years!

In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can’t express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.

During the past two years as part of Team Bodybuilding.com, I’ve been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.

I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.

What workout regimen delivered the best results?

I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding taught me organization, patience, self-esteem, and confidence.”

How did your passion for bodybuilding emerge?

I love building a better me every day, but bodybuilding isn’t only about the body. It’s about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.

What or who motivated you to be a bodybuilder?

I always looked up to professional athletes and pro bodybuilders like Arnold and Phil Heath. I’ve never read a book faster than The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Where did you go for inspiration?

I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on BodySpace to get pumped up!

Boás Oliveira
Watch The Video – 4:09

What are your future bodybuilding plans?

I have a dream to move to the United States and compete in the NPC. I don’t know how or if that will happen, but I’d love to compete with the best and earn a pro card.

What is the most important bodybuilding tip?

Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!

Who is your favorite bodybuilder?

I’m a big fan of Jay Cutler. He’s been on top of the game for more than 10 years and accomplished what every athlete dreams of.

How did bodybuilding.com help you reach your goals?

When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing articles and inspiring transformations.

Boás’s Top 5 Gym Tracks

  1. “Parallels” by As I Lay Dying
  2. “Becoming” by Pantera
  3. “This Dying Soul” by Dream Theater
  4. “When Darkness Falls” by Killswitch Engage
  5. “Boneyards” by Parkway Drive
Contest History
  • IFBB Sul Brasileiro 2013 – Men’s Physique 5-foot-10


Recommended For You

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!

Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!

Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!

Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn’t afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

View original post here: 

Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

<div id="DPG" webReader="56.1638491547"><div class="side-bar" webReader="-18.2097902098"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/drkslr/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="https://www.facebook.com/pages/Paulo-Fernandes-Fitness/158236341010382" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Paulo Fernandes<br /><strong>Email:</strong> <a href="mailto:paulofernandes155@gmail.com" title="paulofernandes155@gmail.com">paulofernandes15...</a><br /><strong>Location:</strong> Vila Real, Portugal<br /><strong>Age:</strong> 26<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 180 lbs<br /><strong>Years Bodybuilding:</strong> 3</p></div><p>
<h3 class="article-title">QHow did your bodybuilding<br />journey begin?</h3>
</p><p>I've been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.</p><p>I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can't imagine living without the gym and healthy nutrition.</p><h3 class="article-title">What workout regimen delivered<br />the best results?</h3><p>Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton's PHAT.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-1sm.jpg" width="560" height="373" border="0"/></a><p>"I can't imagine living without the gym and healthy nutrition."</p><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 3-5 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_1.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_2.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-pull-ups')">Weighted Pull-Ups</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Press</a></strong><br />3 sets of 3-5 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Weighted Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Weighted Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Weighted Dips</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Shoulder Press</a></strong><br />3 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />3 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 6-10 reps</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />3 sets of 3-5 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg" alt="Hack Squats" width="53" height="53"/></a> <a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg" alt="Hack Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hack-squat')">Hack Squats</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlifts" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlifts" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlifts</a></strong><br />3 sets of 5-8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />2 sets of 6-10 reps</span></li>
</ul><br /><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_1.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_2.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-pull-ups')">Weighted Pull-Ups</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Dumbbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Dumbbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Dumbbell Rows</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_1.jpg" alt="Close-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_2.jpg" alt="Close-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Pull-Downs</a></strong><br />2 sets of 15-20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Shoulder Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />3 sets of 12-20 reps</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />6 sets of 3 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg" alt="Hack Squats" width="53" height="53"/></a> <a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg" alt="Hack Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hack-squat')">Hack Squats</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15-20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlifts" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlifts" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlifts</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />3 sets of 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_1.jpg" alt="Hammer Strength Chest Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_2.jpg" alt="Hammer Strength Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-chest-press')">Hammer Strength Chest Press</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />2 sets of 15-20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_1.jpg" alt="Spider Curls" width="53" height="53"/></a> <a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_2.jpg" alt="Spider Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('spider-curl')">Spider Curls</a></strong><br />2 sets of 15-20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Cable Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Cable Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Cable Push-Downs</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Cable Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Cable Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Cable Kickbacks</a></strong><br />2 sets of 15-20 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/egg-whites.jpg" alt="Egg Whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />250 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tuna.jpg" alt="Tuna" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15184')">Tuna</a></strong><br />1 serving</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/mixed-greens.jpg" alt="Green Salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Green Salad</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/almonds.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />30 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />150 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />200 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />150 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/turkey.jpg" alt="Turkey Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5167')">Turkey Breast</a></strong><br />150 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/ezekiel-bread.jpg" alt="Ezekiel Bread" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18035')">Ezekiel Bread</a></strong><br />2 slices</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />1 banana</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />40 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-carbo-gain.jpg" alt="NOW Carbo Gain" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/carbo.html">NOW Carbo Gain</a></strong><br />40 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />200 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />180 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cauliflower.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/egg-whites.jpg" alt="Egg Whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />250 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/vegetables.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong><br />30 grams</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you the greatest gains?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin D3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitd.html">Vitamin D3</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/omega3.html">Omega-3</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="B-Complex" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitb.html">B-Complex</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills.jpg" alt="Calcium" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/calcium.html">Calcium</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin E" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vite.html">Vitamin E</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/nitric-oxide.jpg" alt="Pre-Workout Booster" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/goalpreworkout.htm">Pre-Workout Booster</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-carbo-gain.jpg" alt="NOW Carbo Gain" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/carbo.html">NOW Carbo Gain</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin C" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitc.html">Vitamin C</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-2sm.jpg" width="285" height="392" border="0"/></a><p>"Motivation and inspiration are locked inside your head along with fears and limitations. You must control them."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>Bodybuilding won't provide immediate, short-term results. It requires you to work, suffer, and feel pain. It's difficult and that's what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn't live without it. It became a part of me.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:</p><p><em>"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."</em><br />- Socrates</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I'm my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.</p><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-3sm.jpg" width="250" height="375" border="0" class="float-left c22"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>I believe in hard work, consistency, and intensity no matter the goal. If you don't get tired from training, then you're not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I love <a href="http://contest.bodybuilding.com/bio/467/">Kevin Levrone's</a> symmetry and body balance. He's the uncrowned Mr. Olympia, in my opinion.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>I use <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to connect with people and exchange opinions. It's a good place to find different approaches to dieting and exercise. I read most of the <a href="http://www.bodybuilding.com/fun/bbmaintrain.htm">training</a>, <a href="http://www.bodybuilding.com/fun/bbmainnut.htm">dieting</a>, and lifestyle articles. I also visit the <a href="http://forum.bodybuilding.com/">forums</a> regularly. It's a great place to gain knowledge.</p><h3 class="article-title">Paulo's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"The Bond" by Stick To Your Guns</li>
<li>"Animal" by Pearl Jam</li>
<li>"Deeper Into You" by Ludovico Technique</li>
<li>"No Reflection" by Marilyn Manson</li>
<li>"Asche zu Asche" by Rammstein</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>2013 IFBB-FLCF National Championship - 1st Place 1.78 Meters Men's Physique</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.66367713004"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html"><img src="http://www.bodybuilding.com/fun/images/2014/tyler-slaughter-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.7399103139"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html">Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!</a></h4><p style="display: inline;" class="webReader-styled">
Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!</p></div></div><div class="c27" webReader="4.92996108949"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/brian-laudick-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.33852140078"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html">Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!</p></div></div><div class="c27" webReader="4.65111111111"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-jay-carved-out-a-chiseled-body.html"><img src="http://www.bodybuilding.com/fun/images/2014/jay-barton-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.72444444444"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-jay-carved-out-a-chiseled-body.html">Amateur Bodybuilder Of The Week: Jay Carved Out A Chiseled Body!</a></h4><p style="display: inline;" class="webReader-styled">
Jay lifts with relentless consistency and maintains a strict diet to push his body to new heights. See the methods he uses to build quality muscle and symmetry!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="38.4691358025"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.80829015544"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-amateur-bodybuilder-of-the-week-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

QHow did your bodybuilding
journey begin?

I’ve been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.

I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can’t imagine living without the gym and healthy nutrition.

What workout regimen delivered
the best results?

Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton’s PHAT.

“I can’t imagine living without the gym and healthy nutrition.”

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Motivation and inspiration are locked inside your head along with fears and limitations. You must control them.”

How did your passion for bodybuilding emerge?

Bodybuilding won’t provide immediate, short-term results. It requires you to work, suffer, and feel pain. It’s difficult and that’s what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn’t live without it. It became a part of me.

What or who motivated you to be a bodybuilder?

When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:

“No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
– Socrates

Where did you go for inspiration?

I’m my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.

What are your future bodybuilding plans?

I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.

What is the most important bodybuilding tip?

I believe in hard work, consistency, and intensity no matter the goal. If you don’t get tired from training, then you’re not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.

Who is your favorite bodybuilder?

I love Kevin Levrone’s symmetry and body balance. He’s the uncrowned Mr. Olympia, in my opinion.

How did bodybuilding.com help you reach your goals?

I use BodySpace to connect with people and exchange opinions. It’s a good place to find different approaches to dieting and exercise. I read most of the training, dieting, and lifestyle articles. I also visit the forums regularly. It’s a great place to gain knowledge.

Paulo’s Top 5 Gym Tracks

  1. “The Bond” by Stick To Your Guns
  2. “Animal” by Pearl Jam
  3. “Deeper Into You” by Ludovico Technique
  4. “No Reflection” by Marilyn Manson
  5. “Asche zu Asche” by Rammstein
Contest History
  • 2013 IFBB-FLCF National Championship – 1st Place 1.78 Meters Men’s Physique


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Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn’t afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

Amateur Bodybuilder Of The Week: Jay Carved Out A Chiseled Body!

Jay lifts with relentless consistency and maintains a strict diet to push his body to new heights. See the methods he uses to build quality muscle and symmetry!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

Link – 

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

Apply Here To Be A Transformation Of The Week!

Body Transformation: How To Lose 100+ Pounds In 1 Year!

Why I decided to transform

I had two dreams in my life: to become a doctor of chiropractic and be Mr. Arkansas. In 2009, I was accepted into chiropractic school. During my first three years, I rarely made time to train and ate like a typical college student.

Going into my last year of school, I decided to make a lifestyle change and become a better role model for my patients.

At that time, I weighed approximately 330 pounds. I say approximately because my electronic scale says error to above 330 pounds.

Before

After

AGE 35 / HEIGHT 5’10” / BODY FAT 45%

AGE 35 / HEIGHT 5’10” / BODY FAT 15%

Post To Fitboard

How I accomplished my goals

Even though I was working hard to finish my graduation requirements, I trained seven days per week and never veered from my plan. I saw patients at the clinic from 9 a.m. to 7 p.m. and built a successful routine. If I had downtime, I was in the gym or at home preparing meals.

I had an incredible support system that included my wife, family, and training partner. They understood what I wanted to accomplish and knew it was very important to me. I didn’t allow myself to be put into situations where I would be tempted to eat something that I shouldn’t or miss a workout. If I went somewhere, I always made sure that I took food with me just in case I didn’t make it back before my next meal.

I didn’t get frustrated when I hit a plateau. Instead, I went online and viewed transformations on Bodybuilding.com to remind myself that it could be done. The results were worth it.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

  • Fish Fish

    8 oz

  • Vegetables Vegetables

    1 cup

Training regimen that kept me on track

I do low-intensity cardio for one hour Monday-Wednesday and twice per day Thursday-Sunday.

What aspect challenged me the most

The most challenging aspect was eating with family and friends. I had to learn what to order at restaurants. Luckily, I was blessed with an encouraging family that prepared separate meals when I came to visit.

My mom and dad grilled, vacuum sealed, and froze 30 pounds of chicken breasts when I visited. I learned to keep back up meals and shakes with me to avoid giving into temptation.

“Put your goals and plan of attack on paper. You must have a structured plan and stick to it 100 percent.”

My future fitness plans

I will enter the 2014 Arkansas State Bodybuilding Championships and fulfill my second dream of becoming Mr. Arkansas. I plan to drop down to 224 pounds and compete at the top of the heavyweight class. My ultimate dream is to be sponsored.

Suggestions for aspiring transformers

Put your goals and plan of attack on paper. You must have a structured plan and stick to it 100 percent. Tell everyone about your goals. Most people will support you, keep you on track, and hold you accountable.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com had a huge impact on my success. I use the site to pick out my food and set up my diet. The success stories gave me motivation to get started.

Halfway through my transformation, Bodybuilding.com and Cellucor launched the Strong To The Cor 6-Week Challenge which gave me extra motivation and drive to keep working hard. I went from 251 to 229 pounds during that period.

Steve’s Top 5 Gym Tracks

  1. “Ruff Ryders Anthem” by DMX
  2. “Lose Yourself” by Eminem
  3. “Nuthin’ But A G Thang” by Dr. Dre
  4. “Encore” by Jay-Z
  5. “Sail” by Awolnation

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Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

See the article here: 

Body Transformation: How To Lose 100+ Pounds In 1 Year!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: How To Lose 100+ Pounds In 1 Year!

<div id="DPG" webReader="42.6634799235"><div class="side-bar" webReader="-18.4153846154"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-vital.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/KeiranMcBay/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="https://www.facebook.com/keiran.mcbay" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c15"/></a><a href="https://twitter.com/KeiranMcBay" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c15"/></a><a href="http://instagram.com/keiran_mcbay/" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c15"/></a><p><strong>Name:</strong> Keiran McBay<br /><strong>Email:</strong> <a href="mailto:fizzkm@yahoo.com" title="fizzkm@yahoo.com">fizzkm@yahoo.com</a><br /><strong>Location:</strong> Chandler, AZ<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 6'0"<br /><strong>Weight:</strong> 175 lbs<br /><strong>Years Bodybuilding:</strong> 3</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I was really skinny and athletic growing up and was normally the smallest in every sport I played. I discovered ice hockey at age 7 when my dad signed me up and I loved it. I was the smallest kid on the ice and was an easy target for opponents.</p><p>I asked for a weight set for Christmas as a high school freshman and my parents came through. That's when I started working out daily to get bigger for hockey. I started seeing results fast, which kept me motivated to keep working out.</p><p>In high school, I had lots of upperclassmen friends who were into working out, so I wanted to be like them. Seeing older kids work out gave me motivation to be the best I could be.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-1sm.jpg" width="560" height="384" border="0"/></a><p>"Seeing older kids work out gave me motivation to be the best I could be."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Standing Dumbbell Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Standing Dumbbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Standing Dumbbell Curls</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curls</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_1.jpg" alt="Cable Extensions" width="53" height="53"/></a> <a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_2.jpg" alt="Cable Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rope-overhead-triceps-extension')">Cable Extensions</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Triceps Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Triceps Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Triceps Push-Ups</a></strong><br />3 sets to failure</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Bench Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Wide-Grip Pull-Ups</a></strong><br />5 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Deadlift</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Dumbbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Dumbbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Dumbbell Rows</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />4 sets of 12-15 reps</span></li>
</ul><br /><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Calf Raise</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('flat-bench-lying-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_1.jpg" alt="Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-lying-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_2.jpg" alt="Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-lying-leg-raise')">Leg Raise</a></strong><br />5 sets of 50 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_1.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_2.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-sit-ups-with-bands')">Decline Sit-Ups</a></strong><br />3 sets of 100 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Standing Dumbbell Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Standing Dumbbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Standing Dumbbell Curls</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />4 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curls</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_1.jpg" alt="Cable Extensions" width="53" height="53"/></a> <a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_2.jpg" alt="Cable Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rope-overhead-triceps-extension')">Cable Extensions</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Triceps Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Triceps Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Triceps Push-Ups</a></strong><br />3 sets to failure</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><h4>Low-Carb Day</h4><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />6 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/steak.jpg" alt="Lean Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Lean Beef</a></strong><br />6 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />6 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong><br />4 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/asparagus.jpg" alt="Asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/fish.jpg" alt="Fish" width="50" height="50"/></span> <span class="mpt-content content"><strong>Fish</strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/mixed-greens.jpg" alt="Green Salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Green Salad</a></strong><br />1 serving</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/green-beans.jpg" alt="Green Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/steak.jpg" alt="Steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Steak</a></strong><br />6 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/mixed-greens.jpg" alt="Green Salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Green Salad</a></strong><br />1 serving</span></li>
</ul></div><br /><h4>High-Carb Day</h4><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />6 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/steak.jpg" alt="Lean Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Lean Beef</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 cup</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />6 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/asparagus.jpg" alt="Asparagus" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11011')">Asparagus</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/fish.jpg" alt="Fish" width="50" height="50"/></span> <span class="mpt-content content"><strong>Fish</strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/mixed-greens.jpg" alt="Green Salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Green Salad</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/steak.jpg" alt="Steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Steak</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong><br />6 ounces</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/universal-nutrition-animal-pak.jpg" alt="Universal Nutrition Animal Pak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/univ/animalpak.html">Universal Nutrition Animal Pak</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-aminox.jpg" alt="BSN AMINOx" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/aminox.html">BSN AMINOx</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-no-xplode-20.jpg" alt="BSN N.O.-Xplode 2.0" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/xplode.html">BSN N.O.-Xplode 2.0</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-cellmass-20.jpg" alt="BSN CellMass 2.0" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/cellmass-2.html">BSN CellMass 2.0</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-2sm.jpg" width="285" height="436" border="0"/></a><p>"I love the bodybuilding lifestyle and the feeling of making progress."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>My passion for fitness emerged during my freshman year of high school when I started working out in my garage with a weight set I got for Christmas. Seeing results drives me to get better. I love the bodybuilding lifestyle and the feeling of making progress.</p><h3 class="article-title">What or who<br />motivated you?</h3><p>The upperclassmen in high school motivated me most. Watching them in the weightroom at school drove me to start working out.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>Seeing the great physiques and articles on Bodybuilding.com gave me huge inspiration and motivation.</p><h3 class="article-title">What are your future fitness plans?</h3><p>My future plans are to obtain my IFBB pro card, compete in the Olympia, and live a healthy lifestyle.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-keiran-built-first-line-strength-3sm.jpg" width="250" height="260" border="0" class="float-left c22"/></a><h3 class="article-title">What is the most important fitness tip?</h3><p>Stay consistent in the gym, listen to your body, and hit the weights relentlessly every day.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I look up to <a href="http://contest.bodybuilding.com/bio/399271/" target="_blank">Jeff Seid</a> because I see myself in him. We have similar personalities and training styles.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>The tips within the <a href="http://www.bodybuilding.com/fun/bbinfo.htm">articles</a> help the most. If I'm ever stuck on something gym-related, Bodybuilding.com always has the answer.</p><h3 class="article-title">Keiran's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"Mammoth" by Dimitri Vegas</li>
<li>"Live For The Night" by Krewella</li>
<li>"Countdown" by Hardwell</li>
<li>"Mystica" by Blasterjaxx</li>
<li>"Tsunami" by DVBBS</li>
</ol><h5>Competition History</h5><ul class="dpg-list"><li>2013 Excalibur - Men's Physique Division Class D</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.88277511962"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html"><img src="http://www.bodybuilding.com/fun/images/2014/dylan-vansteenberg-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.00956937799"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html">Teen Amateur Of The Week: Dylan Is A Herculean Teen!</a></h4><p style="display: inline;" class="webReader-styled">
Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!</p></div></div><div class="c27" webReader="5.07983193277"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-karli-craves-figure-glory.html"><img src="http://www.bodybuilding.com/fun/images/2014/karli-funk-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.25210084034"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-karli-craves-figure-glory.html">Teen Amateur Of The Week: Karli Craves Figure Glory!</a></h4><p style="display: inline;" class="webReader-styled">
Karli became infatuated with the beauty of figure and muscle and sculpted a gorgeous physique that carried her to victory. Get the training a nutrition plans that delivered her results!</p></div></div><div class="c27" webReader="4.91814159292"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-josh-bought-into-big-lifting.html"><img src="http://www.bodybuilding.com/fun/images/2014/josh-bryan-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.05309734513"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-josh-bought-into-big-lifting.html">Teen Amateur Of The Week: Josh Bought Into Big Lifting!</a></h4><p style="display: inline;" class="webReader-styled">
Josh initially lifted to win a state championship in football but turned into a full-time bodybuilder. See how he programs his life around hard training and clean eating!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="39.9251101322"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-sig-new.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.2"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: Keiran Built First Line Strength!

QHow did your fitness
journey begin?

I was really skinny and athletic growing up and was normally the smallest in every sport I played. I discovered ice hockey at age 7 when my dad signed me up and I loved it. I was the smallest kid on the ice and was an easy target for opponents.

I asked for a weight set for Christmas as a high school freshman and my parents came through. That’s when I started working out daily to get bigger for hockey. I started seeing results fast, which kept me motivated to keep working out.

In high school, I had lots of upperclassmen friends who were into working out, so I wanted to be like them. Seeing older kids work out gave me motivation to be the best I could be.

“Seeing older kids work out gave me motivation to be the best I could be.”

What workout regimen delivered the best results?

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

Low-Carb Day

High-Carb Day

What supplements gave you an edge?

“I love the bodybuilding lifestyle and the feeling of making progress.”

How did your passion for fitness emerge?

My passion for fitness emerged during my freshman year of high school when I started working out in my garage with a weight set I got for Christmas. Seeing results drives me to get better. I love the bodybuilding lifestyle and the feeling of making progress.

What or who
motivated you?

The upperclassmen in high school motivated me most. Watching them in the weightroom at school drove me to start working out.

Where did you go for inspiration?

Seeing the great physiques and articles on Bodybuilding.com gave me huge inspiration and motivation.

What are your future fitness plans?

My future plans are to obtain my IFBB pro card, compete in the Olympia, and live a healthy lifestyle.

What is the most important fitness tip?

Stay consistent in the gym, listen to your body, and hit the weights relentlessly every day.

Who is your favorite competitor?

I look up to Jeff Seid because I see myself in him. We have similar personalities and training styles.

How did Bodybuilding.com help you reach your goals?

The tips within the articles help the most. If I’m ever stuck on something gym-related, Bodybuilding.com always has the answer.

Keiran’s Top 5 Gym Tracks

  1. “Mammoth” by Dimitri Vegas
  2. “Live For The Night” by Krewella
  3. “Countdown” by Hardwell
  4. “Mystica” by Blasterjaxx
  5. “Tsunami” by DVBBS
Competition History
  • 2013 Excalibur – Men’s Physique Division Class D


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Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!

Teen Amateur Of The Week: Karli Craves Figure Glory!

Karli became infatuated with the beauty of figure and muscle and sculpted a gorgeous physique that carried her to victory. Get the training a nutrition plans that delivered her results!

Teen Amateur Of The Week: Josh Bought Into Big Lifting!

Josh initially lifted to win a state championship in football but turned into a full-time bodybuilder. See how he programs his life around hard training and clean eating!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

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Teen Amateur Of The Week: Keiran Built First Line Strength!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: Keiran Built First Line Strength!

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Amateur Bodybuilder Of The Week: Luke Built Stacks Of Muscle!

QHow did your bodybuilding
journey begin?

I played football at Temple University, played semi-professional football for a few years, became a trainer, and started to miss competition. It’s a common path for many ex-athletes. I then started monetizing my knowledge about and enthusiasm for training. I enjoyed several sports, but the idea of creating the ultimate physique really clicked with me.

What workout regimen delivered
the best results?

My workout regimen evolved throughout the years. It started as a traditional heavy lifting, football-style program and morphed into a more refined approach. I still lift heavy but focus more to properly contract my muscles as opposed to just adding more weights. I also use partial reps and slow negatives.

I add cardio as I see fit, which normally consists of 20-minute sessions three days per week and increases as I get closer to a show. My typical workout routine looks like this.

“I enjoyed several sports, but the idea of creating the ultimate physique really clicked with me.”

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

My daily diet plan varies because I cycle carbs depending on what muscle I train. Here’s my low-carb diet. On high-carb days, I add a cup of rice to the first two meals.

  • Chicken Chicken
    8 ounces
  • Nuts Nuts
    1 ounce
  • Leafy Greens Leafy Greens
    2 cups
  • Chicken Chicken
    8 ounces
  • Vegetables Vegetables
    1 serving
  • Macadamia Oil Macadamia Oil
    1 serving

What supplements gave you the greatest gains?

How did your passion for bodybuilding emerge?

Bodybuilding is a never-ending quest for perfection. Therein lies the beauty and danger simultaneously. I always stay critical of my physique and realize how far I came and how much joy the journey brought me. I love training and pushing myself to a level I never thought possible.

What or who motivated you to be a bodybuilder?

To loosely quote Henry Rollins, “A hundred pounds will always be a hundred pounds,” which means you can always train and influence things in a positive manner. If you can create the body of your dreams, who’s to say you can’t have the job or lifestyle of your dreams? Bodybuilding provides an element of control and security that spills into the rest of my life.

Where did you go for inspiration?

My first line of defense is my girlfriend, Donna, who’s also a competitor. She’s my biggest fan and harshest critic. After her, it’s my coach who doesn’t have “I don’t feel like training” in his vocabulary. Lastly, I keep photos of my competitors on my fridge for added motivation.

“You’re only competing against yourself. Lift hard, eat clean, sleep deep, and have fun!”

What are your future bodybuilding plans?

I dream of standing on the Mr. Olympia stage at some point in my life to be compared with the best physiques in the sport. Along the way, I hope to carry myself in the proper manner and be a positive influence to as many people as possible via videos, articles, and face-to-face interaction.

What is the most important bodybuilding tip?

You’re only competing against yourself. It’s good to have idols to look up to, but in the end you can only be the best you. Lift hard, eat clean, sleep deep, and have fun!

Who is your favorite bodybuilder?

Kai Greene is my favorite bodybuilder for a multitude of reasons. I’m impressed with how he overcame his struggles, which is something I can relate to. I like his approach to bodybuilding and life.

He takes a broader view on life and has deep thoughts. He comes across as humble toward fans, which is a quality I truly admire. He also has an outstanding physique.

How did bodybuilding.com help you reach your goals?

I found my coach, Maik Wiedenbach, on Bodybuilding.com after reading his interviews and articles. You should always surround yourself with positive people who share your passion and goals, which describes the BodySpace crowd. Life throws enough obstacles at you. Take the positives whenever you can.

Luke’s Top 5 Gym Tracks

  1. “Until The End” by Breaking Benjamin
  2. “Not Alone” by All That Remains
  3. “N****s In Paris” by Jay-Z
  4. “Despicable” by Eminem
  5. “No Worries” by Lil Wayne
Contest History
  • 2012 Lehigh Valley Championships – 2nd Place Light Heavyweight
  • 2012 Tracy Greenwood Classic – 4th Place Light Heavyweight
  • 2012 Muscle Beach Championships – 1st Place Overall Open, Overall Novice, Best Poser
  • 2012 NPC Nationals – 3rd Callout Heavyweight
  • 2013 Rhode Island Championships – 3rd Place Heavyweight
  • 2013 Garden State Championships – 2nd Place Heavyweight
  • 2013 NPC USA Championships – 10th Place Light Heavyweight


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Amateur Bodybuilder Of The Week: Jay Carved Out A Chiseled Body!

Jay lifts with relentless consistency and maintains a strict diet to push his body to new heights. See the methods he uses to build quality muscle and symmetry!

Amateur Bodybuilder Of The Week: Derek Built Mechanical Muscle!

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About The Author

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Amateur Bodybuilder Of The Week: Luke Built Stacks Of Muscle!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Luke Built Stacks Of Muscle!

<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

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