[Zack]

Featured Member of the Month

Hello Ladies and Gents!
We at Bodybuilding Dungeon will be bringing to you in this thread a new addition to the site. We all know that on here we're like a family and our respect for each other knows no bounds. For these reasons, and because of all of our members outstanding enthusiasm and quality posts, we will each and every month be featuring one member from the board to be the Featured Member of the Month. This member will have shown great enthusiasm and also great integrity around the board to go along with his/her quality posts. This member will also receive the Supplement of the Month provided by Orbit Nutrition. Along with that he/she will be granted a new status for the month of which he/she is the featured member. This status will be in a different color and will show that he/she is the featured member. That all having been said we shall now start with our first featured member!

-Zack

[Zack]

February 2009- Prime52

Birth Date: March 8 1988
Age:20.5
Occupation: health consultant/ personal trainer
Years Training: 5 years

1. What made you want to get into bodybuilding?
Going into high school wanting to be an all around athlete, i started to weight train for strength and size. when I started weight training I was about 5 foot ten and was 185lbs. By the time I was a senior I was up to 240 very lean. playing both football(linebacker) and baseball(SS)


2. Who are you biggest influences in relation to bodybuilding?
1. My cousin who introduce me to weights as well as helped me out with training.
2. Big Moe Moussawi who has been helping me out for the last 2 years.

3. What’s your training philosophy?
1. Train hard, not long.
2. Focus on muscle group you are working.
3. Train with full range of motion.
4. Achieve the best muscle contraction.
5. Don't take long rest between sets.

Conclusion of Rules.... Train for a complete physique!

4. What’s your training split like?
(sun)Legs
(mon)chest
(tues)back/bi
(wen)shoulders/tri
(thur)legs
(fri) off
(sat)off

5. What’s your dieting philosophy?
7 meals daily, 5 of 7 meals with carbs last 2 meals of the day little to no carbs. 480-500grams pro 800-1000 carbs 100-150 grams fat. 5800-6000 calories <<< all food

2 shakes a day post workout 48 grams pro, 48 grams pro casein before bed.

my shakes usually put me over 550 grams of pro per day.



6. What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
(This was answered above)

7. What’re your aspirations in terms of bodybuilding and your physique?
Flex wheeler Frank Zane

8. What’s your favorite thing about bodybuilding?
pumping the iron, feeling the burn, waking up like you were in a car accident, the pain, the discipline, the sacrifice.

9. What supplements are you currently taking?
On Bcaa
dymatize Elite protein
Superpump250/Hypershock
waximaze
On casein/ Elite12


10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
Besides lifting i enjoy the occasional walk on beach walking my at the crack of dawn and enjoy a good movie now and then. other then that I eat sleep(with many women) and breathe bodybuilding

[Freak]

Waking up like you were in a car accident. Classic!

[Zack]

March 2009- JesseTheBody

Birth Date:9-17-91
Age:17
Occupation:High School
Years Training: Starting my 5th


1. What made you want to get into bodybuilding?
I was always a very skinny and tall kid and i really loved the look of Arnold and the Pro Wrestlers i have always watched on the television.

2. Who are you biggest influences in relation to bodybuilding?
I credit my Dad for really influencing my to start training and live the fitness life style. He was a Gym Rat and had a lot of close friends who competed and were in the fitness world.

3. What’s your training philosophy?
Whatever i feel, If i feel strong ill go heavy, if i feel weak ill say light.

4. What’s your training split like?
Day1-Chest,Abs
Day2-Legs
Day3-Back
Day4-Cardio,Abs,Calves
Day5-Arms,Abs
Day6-Delts,Traps
Day7-Cardio,Calves

5. What’s your dieting philosophy?
I generally have a some what easy diet but once in a while i go with the see and eat diet, (I''l eat whatever i see).

6. What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
6am-BCAAs, Fish oil, Multi V, 50g Whey Protein, Creatine 5g, L Arginine Glutamine 5g.
7:30am- 8egg whites, 2whole eggs, 1cup oat meal with one banana.
11am-12oz , Streak,or Chicken, 1cup rice, 1cup veggies.
1pm- 50g Whey.
3pm-12oz Steak, or Chicken, 1/2cup mushrooms, 1cup veggies, Usually 1 1/2cups of oat meal
3:55pm-Preworkout supps (Superpump250, Plasma Jet, Multi V, BCAA, B6, B12, L Arginine, Creatine 5g)
4:15pm-5:20-Workout.
5:30pm-Post workout supps (50g whey mixed with half cup oats, BCAA, Glutamine 10g, Creatine 5g)
630,7pm-12-16ozSteak, or Chicken 1cup rice, 1cup veggies, 2cups ice cream.
9pm- 2cans Tuna mixed with 1/2 white rice.
10pm-25g Whey 50g Casein, Fish oil, L Arginine, Creatine 5g

7. What’re your aspirations in terms of bodybuilding and your physique?
I would really like to gain a little mass in my calves and hamstring department it's really lagging behind

8. What’s your favorite thing about bodybuilding?
That would have to be the discipline and all the sacrifices we as bodybuilders have to go through day by day. I truly believe this is the hardest sport to stick with.

9. What supplements are you currently taking?
Superpump250, Plasma Jet, Iron Tek Creatine mono, Iron Tek Glutimine, Gnc Mutli v, Gnc B12, Gnc B6, On Whey protein, On Caisen, Gnc Milk Thistle, MRM BCAA, Gnc Fish Oil, Gnc L Arginine.

10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
When i started bodybuilding i was 116 pounds the first day i walked into the gym, Currently i am up to 214-215 so in five years i have gained almost 100 pounds of muscle and stayed around 7-8% body fat the whole time. (Naturally)

11.What sorts of other things do you do besides bodybuilding?
I am a huge waterfowl hunter. This last season was on of my best. Me and my hunting partner killed over 800 Ducks, 200 Canada geese, And 600 Snow geese.

[JakeVendetta]

April 2009- Zack

Birth Date: March 11th, 1988
Age: 21
Occupation: Student/Researcher
Years Training: 3 1/2

1. What made you want to get into bodybuilding?
Two people very close to me both called me fat on the same day and I became workout anorexic and then worked my way into learning about diet and exercise. From there I got into bodybuilding.

2. Who are you biggest influences in relation to bodybuilding?
I'd be lying if I didn't say Ronnie Coleman and Jay Cutler. You know how it goes. You're just getting into it and discover Ronnie and his training style and watching his videos. I trained like Ronnie... heavy and hard

3. What’s your training philosophy?
There's no such thing as over-training, only under eating. Train hard, train heavy, and train like a freak.

4. What’s your training split like?1) Chest/Calves
2)Back/Abs
3)Legs (focus on quads)/cardio
4)Shoulders/abs
5)Arms/Grip exercises
6)Legs (focus on hams)/cardio
7) rest

5. What’s your dieting philosophy?
Eat big and eat heavy. If you don't eat, then you don't grow.

6. What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
Eating something every 2 hours. No matter what it is I just ingest something. As much protein as I can get in a day, a decent amount of carbs, and a good amount of fat as well. I don't really count anything anymore unless I diet.

7. What’re your aspirations in terms of bodybuilding and your physique?
Freak. If I can't grow taller, I'll grow wider. I want to be about 190 or so at about 6 to 8% body fat.

8. What’s your favorite thing about bodybuilding?
Pain. The pain involved when you train is the best. The feel of your skin and muscle tearing is the best. It's the epitome of Masochistic Narcissism.

9. What supplements are you currently taking?
Syntha-6 and Animal Pak. I keep it simple.

10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
Train like you mean it. If you train like you don't care, then your body will look like you don't care. Heavy, hard, and volume all the way

11. What sorts of other things do you do besides bodybuilding?
I work with my professors on research projects in terms of Exercise Science and also for Dietetics. I am a strong advocate for pitbulls. I cook gourmet meals whenever I can. I'm a simple guy.

[Zack]

May 2009 - Danp100

Birth Date: July 16, 1960
Age: 48
Occupation: Computer Specialist with the FAA
Years Training: 20+ years but seriously for 6

1. What made you want to get into bodybuilding?
The desire to be bigger and have the ‘look’ of a champion. Mostly to be bigger, in High School I was a distance runner, ran track and cross country. I graduated weighing 125 lbs at 5’8”. Over the years my desire to be stage grew to point I needed to do something about it. So I found a great trainer and really learned about diet and training.

2. Who are your biggest influences in relation to bodybuilding?
First, was Arnold. His book Education of a Bodybuilder was instrumental in getting me started.
Second is my trainer/best friend Tommy Brown (tfactortraining.net) helping me to achieve my dream and live the life style.

3. What’s your training philosophy?
Train hard or go home.
Full range of motion for full muscle development.
Keep your muscles guessing on what going to hit them next.
Balance in training all muscle groups.

4. What’s your training split like?
Monday – Chest and Tri’s
Tuesday – Back and Bi’s
Wednesday – Legs
Thursday – Shoulders
Friday – Arms (Bi’s and Tri’s) is a weak body part for me.
Sat/Sun - Off

5. What’s your dieting philosophy?
Eat every 3 hours, 50+ grams of protein and 40+ grams of carbs, the fats will take care of themselves thru the meat I consume. My carb count will drop off throughout the day.

Protein count for the day will be over 350g and Carbs for the day will be 250g.

6. What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
Breakfast – 12 egg whites with 2 yolks and banana and yogurt
Mid morning meal – 2 cans of tuna and 1 cup of oatmeal
Lunch – steak (6 – 8oz) veggies and rice
Pre-workout meal – chicken (6 – 8 oz) veggies and rice cakes
Post workout is shake with 3 scoops of protein
Before bed meal – chicken and veggies.

7. What’re your aspirations in terms of bodybuilding and your physique?
Be a national master’s level competitor, look like Jim Moore or Lee Priest.

8. What’s your favorite thing about bodybuilding?
The discipline and sacrifice to achieve a goal. Watching your body change for the better. Becoming stronger, bigger.

9. What supplements are you currently taking?
Currently on testosterone treatments (due to age)
Vitamins – C, E, Calcium w/ magnesium, B-12, Zinc, Fish oil, glutamine with MSN, Milk thistle, Potassium
Creatine
Protein – Scivation and Isopure


10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
Bodybuilding has become my life style, I get short tempered if I start missing workouts but its very tough to balance life in the gym with family. I love my children, I can only hope that one day they share the same passion as I do.

Best advice: the gym is not everything or the only thing that should be in your life, please learn to balance other priorities (girl/boy friends, family, social time) with your bodybuilding.

11. What sorts of other things do you do besides bodybuilding?
What is there besides bodybuilding?? Seriously, I love to spend time with my 2 children and ride my motorcycle. I used to love softball and golf but gave those because of kids and weight training.

[Zack]

JUNE 2009 - Mikeh40+

Birth Date: 09/07/1967
Age: 41
Occupation: Locomotive engineer for the BNSF Railroad, 20 years on the job.

Years Training: 22

1. What made you want to get into bodybuilding?
when i was 8 or 9 years old cant remember for sure, been a long time ago, but i saw my first muscle mag. my next door neighbors dad had and some guy by the name of "Arnold Schwarzenegger" was in the pics and was in awe at the size that muscle`s can get, remember thinking are those guys for real? no way.. lol if i only new..

2. Who are you are biggest influences in relation to bodybuilding?
I would say my Dad first,although he is not around any longer, cancer at age 38... he was my first experience to weights, he always told me i was so strong, yea just a little kid but i was all smiles hearing that, been along time ago, but i remember as a little guy watching him curl barbells in the basement in our first house, those old gold plastic plated Weider weights,for those of you old enough to remember, thanks Dad!!

3.What’s your training philosophy?
Always has been to learn everything i can about each exercise, ask questions and have a open mind to suggestions, never was one for cheating on movements, good form is a must.

4.What’s your training split like?
biceps/triceps
chest
legs
back
shoulders

5.What’s your dieting philosophy?
Well thats a tough one, i`m learning more all the time, i would say that learning all i can about nutrition has been the best change in my diet,

6.What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
basically i have been on a constant change in terms of diet, cutting has been a great motivator for myself, and the different aspects of a cutting diet is amazing, so many different approaches,
right now my day is
protein= 325
carbs= 175
fats= 25-40
keep in mind this is a new cut that danp has tailored for me, so other wise i would be at
protein= 200
carbs=280
fats=30-60
just a normal diet really other wise, never did well on a bulk,,

7.What’re your aspirations in terms of bodybuilding and your physique?
My aspirations have changed over the years, i believe at my age i have pretty much acquired as much mass as i can over the years and i`m good with that, so right now I want to be the most shredded I have ever been. after this cut, i`ll see where i`m at, but generally it will be to stay fit into my old age. lol

8.What’s your favorite thing about bodybuilding?
The incredible people that are so willing to share their knowledge and experience to help others out in the sport, it can be such a rewarding thing knowing your helping out someone that has the same questions as you had in the beginning stages of this sport,

9.What supplements are you currently taking?
creatine mono
slim-sane
phenadrine
ON gold whey
mulit vitamin
vit. C
AAKG
BCAA`s
Glyco-Maize

10.If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
To remember that the newer members questions are as important to them as our questions are to us, have respect and understanding even when the question has been addressed over and over,, new people to the sport look up to experienced bodybuilders and deserve all the help we can offer.

11.What sorts of other things do you do besides bodybuilding?
mainly i do woodworking in the summer, cabinets, arts and crafts, you name it, if it can be made from wood i`ll build it..

[Zack]

July 2009 - Mindstar

Birth Date: Oct 1977
Age: 31
Occupation: Policy Analyst for the Gov't
Years Training: 17


1.What made you want to get into bodybuilding?
Well, from a fitness side of things, my father discoverd he had a genetic cholesterol problem when he was in his late 20's. His body produces too much cholesterol. When he saw the Dr as a young man for some tests he was told that the only reason he wasn't dead already was because he was in good shape. Growing up, I would hear my dad's rowing machine outside my room every morning at 5am. While this pissed me off most mornings because it woke me up, it also inspired me. He wasn't just working out for himself, but he was staying healthy because he had a family. That made a huge impression on me.

Now dad never really lifted weights, but I got into it as a kid as something to keep me out of trouble after school and got some decent results pretty quickly. I wasn't anything special, but it was enough for me to fall in love with the sport. Pushing myself and working as hard as I can is immensely satisfying. At every gym I've been at, my goal is to be known not as the biggest or best guy there, but as the guy who busts his ass day in and day out.

2.Who are you biggest influences in relation to bodybuilding?
Interesting question. I think that like a lot of guys, there are bbers from various eras that I remember looking up to. Arnold of course. Nasser El Sonbatty because he could speak 7 languages and was huge, Flex Wheeler, Serge Nubret. However, the biggest influence on my training and diet and ultimately, my success has been various people around the internet. Message boards as a whole have opened up access to a knowledge base unheard of in the era prior to the world wide web. There are a few specific guys who have developed training and nutritional protocols which I have adopted and adapted which I never would have tried had I not had access to boards like this one. So I guess my biggest influence is all you folks.

3.What’s your training philosophy?
Hmm, well I train DC style right now with rep periodization over 8-12 weeks. Generally my philosophy is work as hard as you can. Feel the muscle working and don't let your ego make decisions for you; it will keep you small.

4. What’s your training split like?
Right now I'm on a 3 day split MWF chest/shoulders/tris.....back/bis....legs. About 3-4 exercises for the big body parts, 2-3 for the medium ones, 1 for things like bis/tris. When I'm bulking I run the same program 4 days a week MTRF. I find I don't need more than this if I'm working hard enough and eating right.

5. What’s your dieting philosophy?
Right now I'm carb cycling and I've dropped quite a bit of fat with it so I think I'll stick with it. I'm excited to see what happens when I use it to bulk. I eat clean all week and for most of the weekend...but I'm loose on the weekends for sanity's sake. In the future I may look into Alternate Day Fasting...but not yet.

6. What’s a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
On a low carb day I get 50g carbs
On a med carb day I get 150 carbs
On a high day I get 200-250 carbs. Still really low all told but I'm cutting.
Protein stays near 300g fat changes in order to make up the rest of my calories usually between 2500-2700.

Lots of chicken, oats, olive oil, natty pb, fish oil, salmon, haddock, veggies, and a little fruit in the morning if I can afford it.

7. What’re your aspirations in terms of bodybuilding and your physique?
Well I used to want to be massive. Then I hit 250 and didn't like it very much. Clothes didn't fit, I was less agile, I snored...Now I'm about 205 and really happy. I think I may get back up to 220 or so, but I'm focussed on getting to and never rising above ~9% from now on in. I'm looking to even out an imbalance in my legs from old injuries and have given myself a year to bring them up to where I think they should be.

8. What’s your favorite thing about bodybuilding?
The discipline and how good that makes me feel about myself. The energy I get from it. The fact that I get mistaken for someone in his mid 20's all the time.

My least favourite thing is that upon meeting me for the first time, some people assume I'm one dimensional and defined by my physicality rather than all of the facets of my being.

9. What supplements are you currently taking?
ISO XP Protein. Fish Oils, ECA stack

10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
It is a thinking person's sport unless you are a genetic marvel. Patience + Time + Knowledge + Hard Work + Consistency = AWESOMENESS. Pretty simple really.

11. What sorts of other things do you do besides bodybuilding?
All sorts. I love the outdoors, camping and hiking. I'm into photography and cameras (but not digital, only film). I read a lot. I enjoy fine dining (but only like every 6 months as neither my wallet nor my waist can handle it). I collect watches. I like to go to art galleries and am going to start collecting now that I just bought a house. I enjoy modern design and architecture. I love rugby but have retired after 2 knee operations....go Springboks! I like getting tattoo'd; my second sleeve starts this month.

[JakeVendetta]

September -HawaiianPride

Birth Date: 9-11-1987
Age: 21
Height: 5'11
Occupation: Employee for Coppell School District.
Years Training: I've been exercising with weights and Cardio for 7 years. I've been in the bodybuilding lifestyle for 4 years.


1. What made you want to get into bodybuilding?

My self image of being "skinny" or "not having a muscular build" was my drive and motivation from the start. Most of life I have always been called skinny due to my height and weight and being in a Polynesian family where most of us are born big boned, or are just naturally big, I got picked on a lot! So I felt it was time to change this and really got serious withbodybuilding and nutrition at the age of 17.

2. Who are you biggest influences in relation to bodybuilding?

In relation to bodybuilding, my biggest influences have to be Ronnie Coleman for his determination, Branch Warren for his hardcore drive, Kevin Levrone for his wicked physique, and Lee Priest for his personality. All of these men, plus anybody else with the same drive and mindset of being a bodybuilder influence me to take me further and further into this lifestyle.

3. What’s your training philosophy?

"Train smart, not hard..leave your ego out the door."

4. What’s your training split like?

Monday: Chest.
Tuesday: Back, Abbs.
Wednesday: Quads, Hams, Calves.
Thursday: Delts, Traps.
Friday: Biceps, Triceps.
Saturday: Off
Sunday: Quads, Hams, Calves.

5. What’s your dieting philosophy?

"You are what you eat. If you eat healthy and big, you will get healthy and big!"

6. What’s a typical day’s diet like for you? (think about answering in relation to Carbs, proteins, and fats)

I try to get at least 3.5g of Carbs per pound of body weight, 4g of fats per pound of body weight, 300 to 400 grams of protein, and 4000 calories all in a days diet. Most of the time I achieve it, but there are days I don't, it happens to all of us.

7. What’re your aspirations in terms of bodybuilding and your physique?

My aspirations in terms of bodybuilding would be to get my personal training certificate through a reputable corporation, and to start helping people achieve their goals, understand proper training and nutrition in a positive way, and to become successful in every aspect of what I try to achieve and go for in this sport.

In terms of my physique, I would like to build and maintain and healthy and fit muscular build of around 200 pounds while keeping the body fat percentage between 8%-10%.

8. What’s your favorite thing about bodybuilding?

The best thing about bodybuilding for me is when I set a goal, and achieve that goal in any way I can, and to keep on setting goals and achieving them over and over. That way I know that I am persistent in being successful.

9. What supplements are you currently taking?

Lg Sciences T-911 and E-911
Weiders Creatine Monohydrate
Fitness Natural Fish Oil and Flax Seed

10. If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
I would like everyone to know that the possibilities are endless. Whatever your goals are and what you set your mind on, you can achieve it! Whether it be in relation to bodybuilding or anything in life. Never give up.

11. What sorts of other things do you do besides bodybuilding?

I like to skateboard, I've been doing it since 1998. That and bodybuilding are my two major hobbies, but besides those I also like to play other sports which include golf, wakeboarding, basketball, disc golf, fishing, spending time with friends and family and especially my girlfriend.

[JakeVendetta]

October 2009 - MiggityMags

Birth Date: 2/19/82
Age: 27
Occupation: Composite Engineer
Years Training: Weight training since High School


What made you want to get into bodybuilding?
First off, let me say that I do not consider myself a bodybuilder. To me, a bodybuilder is one that eats, sleeps, and breathes the sport 24/7. If someone asks me what I do for a living? I don’t say bodybuilding.

I got into weight training back in high school when my varsity basketball coach challenged me when I was heading in to my sophomore year. I couldn’t stand the guy, so I did everything I possibly could to meet and exceed his expectations.

Who are your biggest influences in relation to bodybuilding?
Honestly, I don’t think I have many influences. Once I was challenged and took on weight training, I immediately saw the benefits of hitting the weight room – I was stronger, faster, quicker, could jump higher, and I found myself less prone to injury as I could absorb the grind of everyday athletics. I essentially created a battle within myself to become better, something that has been instilled in me to this day.

What’s your training philosophy?
Check your ego at the door.

Hit muscle groups twice a week.

Use a full ROM.

Train smart, Train hard.

What’s your training split like?
Currently, I am running a twice a week Push/Pull/Lower split.

What’s your diet philosophy?
Two years ago when I started to increasingly dedicate myself to this sport, I found the most important thing for me was to eat, eat, eat. I try to eat every 2-3 hours and I am not one to count macros. I focus on two main things: eating enough and getting enough protein.


What’s a typical diet like for you?
This is has always been a work in progress for me. I have come a long way in the past couple years, and still have a long way to go. I have become much more conscience of what I’m eating and do my best to eat quality foods. As I mentioned before, I try to eat every 2-3 hours with a focus on consuming enough protein.

What are your aspirations in terms of bodybuilding and your physique?
As of right now, I don’t have any aspirations to compete – another reason I don’t consider myself a bodybuilder – but, my main goal is to continue to improve and create a well-balanced physique as I possibly can.

What’s your favorite thing about bodybuilding?
The dedication and hard work it takes to be successful. Setting goals, reaching them, and breaking them. I have always been on team sports – if you fail, hopefully your teammate will be there to pick you up – win as a team, lose as a team. But in this sport – if you fail, it is on you – no one to blame but yourself. And I really enjoy the determination is takes to become successful because it certainly isn’t easy.

What supplements are you currently taking?
Multi

Whey

NO Xplode

BCAAs


If there’s one thing you’d like other members to know in relation to bodybuilding what would it be?
Be patient. Experiment. Work hard. Learn. But most importantly, enjoy what you are doing.

What sort of other things do you do besides bodybuilding?
Sports has been my life: baseball, basketball, football, softball, fantasy sports, golf.... even water polo, but I gave that up when my horse drowned. I enjoy electronics, technology, and spending time with family and friends.

[JakeVendetta]

November 2009 - Freak

Birth Date: 5/28/85
Age: 24
Height: 5' 11" 215lbs
Occupation: RN
Years Training: 5-6


1. What made you choose this lifestyle?
First to get big. Now to be healthy and strong.

2. Who are your greatest influences in relation to bodybuilding?
Layne Norton and Matt Kroczaleski

3. What is your training philosophy?
Learn your body. Stay consistent and shoot for tendon strength in your later years. I respond best to high volume.


4. What is your training split like?
db rows, weighted dips, weighted pull ups, weighted sit ups, bench, dead, squat, sometimes hack squat, glute ham raise.

Those are the lifts I stick to. I do legs 2x/wk and usually do 5-8 sets of 5-10 reps and three to four lifts. As long as you stick to the main lifts and push hard even on the days you feel like **** I don't think it matters too much what you do and getting real crazy about it. Over time you will figure out what works for you and what doesn’t and so far this has worked best for my goals.


5. What is your dieting philosophy?
I eat clean and have cut so many foods out of my diet that eventually I might be down to water haha. Here is my food list:

Protein: Egg white powder, Whey, Soy milk, Free range eggs, Salmon, Tilapia, Tuna

Carbs: Bulgar, Quinoa, Brown Rice, Oats

Fat: Olive Oil, Avocados, Flax seeds, Fish oil

Fruits and Vegetables –from garden, Farmer’s Market, or frozen

Fruits only in AM and vegetables anytime.

1g protein/lb

At least 1 gallon of water/day but 2 seems to be perfect for me. It’s best when I keep fats at 20%. The rest are carbs.

My safe “cheat snack” is Kashi cookies. They come in dark chocolate, oatmeal raisin, and trail mix. I prefer the trail mix but pick them up. They won’t screw ya.

6. What is a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
4k calories, 220g protein, 90g fat, 575g carbs. 2 gallons of water.

7. What are your aspirations in terms of bodybuilding and your physique?
I can’t say I’m into bb anymore. Perfection doesn’t exist. I like the science. I like to train but I don’t like how it is so subjective and always changing and focused on perfection. Powerlifting you shoot for numbers. You know when you hit them. BB you feel like you have never really “reached anything.”


8. What is your favorite thing about bodybuilding?
The type of people it attracts, training, science, comradery, nutrition. Everything about it except the pursuit of perfection.


9. What supplements are you currently taking?
ALA, hawthorn berry, fish oil, creatine.


10. If there is one thing you would like other members to know in relation to bodybuilding what would it be?
Don’t chase perfection and don’t pretend it exists. Make it fun; don’t let it be everything in your life. Always explore new ideas no matter how crazy they may seem. To think you can use the same system forever is stupid.
YouTube - EliteFTS.com - Matt Kroczaleski on Passion

11. What sorts of other things do you do besides bodybuilding?
Pursuing a master’s degree, tutor people, do research, run, read quotes.

[JakeVendetta]

December 2009 - Kaboom

Birth Date: July 29th 1972
Age: 37
Height: 5'8
Occupation: Recently laid off, chose to go back to school
Years Training: Started about 12 yrs ago worked out for bout 3 years and had an accident and quit working out until 2005 so I have been back at it for about 4 yrs now!

1. What made you choose this lifestyle?
Well I have always had an interest in bodybuilding or just working out but knew that i could never do it.I knew there was no way i could look like those guys or even look half way like them. I went in a gym a few times when i was younger but was too embarassed to keep going. I was depressed and very down on myself for the way i looked. I was 240 lbs and well over 25% bodyfat. My wife bought me a gym membership for my birthday and the owner helped me for the first few months. I seen results come pretty quick and so did he. He was really persistent about me being more serious at it and that got me hyped up and kept me motivated. People around me convinced me to do a show and I took 2nd in that show. There has been no looking back since!!
I was obese and out of shape. I am now the best i have ever been and get the attention I so desired when I was young!

2. Who are your greatest influences in relation to bodybuilding?
Well I gotta say the owner of that first gym I belonged to, Calvin Peace.He got me started and motivated me. He taught me more than anyone else about this sport.He passed a couple years ago but I will never forget him.
There are proBodybuilders that have started at the bottom and moved to the top like Arnold,Kai,Dorian and they have inspired me some but I believe the people around me that I know personally are the bigger influences.

3. What is your training philosophy?
I don't think like your typical bodybuilder.I do not have a particular philosophy like lift heavy or lift light with more reps or 5x5 or dc style. I say train how you feel.Yes you need some sort of routine but things happen to get you out of that routine.I always say eat big + lift big = get big but you need to mix things up.You need to take it easy if your body is telling you too that day.Not to contradict that statement but you always need to push yourself past that point where you say oh its getting heavy no more.When you say that do 2 more!!!!

4. What is your training split like?
I just changed it up a little.Again i like to keep things simple.

day 1 Arms Bis and Tris

Day 2 Legs quads in the morning and hams in afternoon

Day 3 Chest

Day 4 off

Day 5 Back

Day 6 shoulders and Traps

Day 7 off

Repeat

Calves are done every third day

Abs are done every other day

Cardio done 5 days a week



5. What is your dieting philosophy?
Low carbs high protein and fat.I love the keto diets.Dave palumbos in particular.This is what works for me.My body is sensitive to carbs

6. What is a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
Carbs are less than 30 a day

Protein is around 300

Not gonna lie not sure how much Fat i take in I just eat what im suppose to.Like I said i like keeping it simple and keeping up with all this just complicates it for me lol. I sincerely believe in KEPPING IT SIMPLE!!!!

7. What are your aspirations in terms of bodybuilding and your physique?
Well Like everyone else I want to be bigger but not a lot.I Know i really never be the likes of Jay cutler or Branch warren.I am realistic. I want to compete as close to 200 lbs as possible and be in the best shape of my life. My physique has never looked as good as it does now. Thats not saying i look better than everyone thats just saying I look better than i ever have before. I want to keep the small waist and wide shoulder look.I dont want to be the guy with the gut or big waist!

8. What is your favorite thing about bodybuilding?
I control it!! This is my body and I am in control.No one can take this away from me.Bodybuilding is my escape from reality. In the real world i have to listen to everyone else.i will always have someone above me no matter what i do.In bodybuilding I control it all!!!

9. What supplements are you currently taking?
again keeping it simple

Protein

Multivitamin

Fibereyze

Fish oils
Prime rose oil

10. If there is one thing you would like other members to know in relation to bodybuilding what would it be?
Isn't it obvious lol....Keep it simple!! Do not over think things. When you do this it complicates things and we get frustrated and just want to give up!!
Bodybuilding is "YOUR" thing. You can get help and advice from millions of people but in the end its still about you and what your body needs and wants!!

11. What sorts of other things do you do besides bodybuilding?
Oh is there any thing else? lol Only other thing I do right now is dabble in MMA but with school and family its hard enough to continue in bodybuilding. I currently go to school for Criminal Justice and that takes up alot of my time. Before school I use to do some racing but I have sold my cars so I could focus more on Bodybuilding and school!!!

[JakeVendetta]

March 2010 - projecthatch92

Birth Date: March 9, 1988
Age: 21
Height: 6'1
Occupation: Student
Years Training: 5 or 6 years, but 2 very seriously

1. What made you choose this lifestyle?
I remember coming home from middle school, and hearing my older brother and his friends grunt as scream as they were maxing out on bench and listening to heavy metal. Ever since then, I've always been into working out. So from my freshman year of high school, to my sophomore year of college, I was always working out, never knew anything about nutrition, but I loved being in the gym. Around my junior year I found the Dungeon, and started learning copious amounts of information about everything, and since then, I just got addicted to it.

2. Who are your greatest influences in relation to bodybuilding?
Obviously Arnold. I feel that he was and still is the definition of bodybuilding. Just watching him pose in Pumping Iron makes you realize that bodybuilding is a sport, and an art as well. I would say that Branch Warren is my most recent influence. I love his raw attitude, and of course the way he trains.

3. What is your training philosophy?
I always train balls to the walls. I give every set and every rep the most I can, of course not sacrificing good form or a full range of motion.

4. What is your training split like?
This is what my training split was like throughout my contest prep:
Monday: Chest, shoulders, and cardio
Tuesday: Legs
Wednesday: Back, traps, and cardio
Thursday: Arms
Friday: Legs
Saturday: Cardio
Sunday: Cardio

5. What is your dieting philosophy?
I'm a true ectomorph, so high carbs with moderate protein is best way for me to bulk. I generally don't count my macros for fat when I'm bulking or cutting, since I eat clean the majority of the time, but over a wide variety of different foods. When I'm bulking, I have about 2 cheat meals a week.


6. What is a typical day’s diet like for you? (think about answering in relation to carbs, proteins, and fats)
For bulking, around 400 grams of protein, and 600 grams of carbs.

Throughout my contest prep I've been right around 325 grams of protein and 150 grams of carbs.

7. What are your aspirations in terms of bodybuilding and your physique?
Of course I would like to get bigger, but stay as proportionate as possible. Ideally I would like to be around 220 or 230 at around 7-8% bodyfat.

8. What is your favorite thing about bodybuilding?
I would have to say seeing the transformation that you can do with your body. I love being able to know exactly what I'm putting into my body, and how my body is going to react to it. And of course I love the pain. The more pain the better.

9. What supplements are you currently taking?
Scivation Whey, Dymatize Elite Whey Isolate, or Whey2buildmuscle (it varies)

BPS Anabolic 411
Animal Flex
Animal Pak
USP Labs Jack3d (Haven't taken it in awhile, but I do use it)

10. If there is one thing you would like other members to know in relation to bodybuilding what would it be?
Bodybuilding is a marathon, not a sprint. If you put your time and dedication in, you will get results. Anyone can do it too, it just takes a strong desire to want to change something in your life. All I can say is put your body and soul into this sport, and good things will happen. I don't regret anything that I've given up in order to life this lifestyle.


11. What sorts of other things do you do besides bodybuilding?
When I'm not thinking about bodybuilding, which is very rare, I love cooking food. Kind of goes hand in hand I guess with bodybuilding. I'm also an avid golfer; I've been playing since middle school, and it's another part of my life that will never change. My friends and I also run a local car performance shop, so I enjoy wrenching on cars. I love hanging out with my family and friends, as well as playing the occasional video game.