Name: Ben Booker
From, Chicago, Illinois
Occupation: Plumber/Refrigeration Tech
Weight: 175 pounds:
My Bodybuilding Training Plan
In high school I had to lift for sports but never got serious about lifting until I got in a wreck and broke my back three weeks into football season my senior year. After about 2 months of bed rest, and 3 months of rehabilitation I began to lift weights to regain some strength. Missing all sports my senior year, the first thing that I was able to do was bench press. I was 135 pounds when I got out of bed rest and 165 when I graduated. It was during college when I met a guy in the weight room that looked how I wanted to look, so I asked him for his workout. He gave me a bodybuilding plan from a book that I read and got his workout from, it was called “Big Beyond Belief”. I have been on this same program now, on and off, ever since my freshman year in college. It was not until about 2 years ago, though, that I started combining the nutrition and supplementation that has sent my bodybuilding success through the roof!
What is your diet like?
I eat 30 to 40 grams of protein through six to eight meals a day almost religiously through the 5 day work week. On the weekends I ease up a bit, allowing myself to cheat. But during the week I usually have at least two Nitro-Tech Hardcore protein shakes a day. Also supplementing a lot of protein bars for meals, or with meals to get the desired protein. I drink nothing but a little skim milk, water, and coffee in the mornings.
- 100 % Egg Whites or oatmeal with frozen mixed berries
- Frozen mixed vegetables
Intermediate Meals (2 or 3 per day between Main Meals):
- Protein bars, mixed nuts, turkey…
Main Meals (2 or 3 per day):
- Steak, chicken, pork, turkey, etc.
- Mixed vegetables.
Post Workout options:
- Protein bar or Protein Shake
My diet is usually low carb, consisting mostly of lean protein and vegetables. For liquids I usually stick to water or green tea. I will typically allow myself 1 or 2 cheat meals over the weekends.
Monday: Chest, Tuesday: Arms, Wednesday Off, Thursday: Legs, Friday: Back, Weekend: Shoulders. Abs are thrown in three times weekly.
Where does your motivation come from?
My motivation comes from many places. Many days it is my wife and kids. Some days it is my friend that works out with me that keeps me coming back. Other days it is my dad, who just recently started lifting at my gym on a program I started for him… for the first time in 55 years. I know that this healthy life I live has a tremendous effect on the kids. It is leading by example. God is, and always will be the main motivator. It is about doing the next right thing, and until throwing those weights around feels wrong, I am going to keep pushing, God Willing!
What type of cardio do you do?
I do not do any cardio and haven’t for about 2 years now. All I do when I want to cut is cut back on calorie intake and carbs. As long as that keeps working for me I am going to keep it up. So many people neglect the importance of how diet make the difference between being ripped or not ripped. Eat clean and you'll cut up!
How about Supplements?
Up until this year the only supplement I took was whey protein. I noticed a difference through the years. January first of this year I started a supplement stack that a friend of mine from college suggested and began seeing amazing results. The company’s web site is appnut.com, and bodybuilding.com also sells their products. The stack is drive, rpm, IGF, Nevar, and L-pm. I also take Nitro-Tech Hardcore by Muscletech. I enjoy trying all different kinds of protein bars as well. Keeping the bars on hand really helps me from eating unhealthy when temptation is around.
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Recent Abs of the Month:
Ben, Brad, Scotty, Mike Arone, Jeff, Billy, Doug, Alan V, Adam Abs, Neil Rigney, Brandon Gutierrez, Joey Guidangen, Aric Sudicky,Konstantin, Gary, Amos Riddick, Chad Everson, Justin Peel, Maurice Florendo, Joey Michael, Tony Dicker, Max Phillisaire, Ryan MacDonald, Anton Antipov, Larry Crowe, Jared Brown, Tony Cress, Klaus Myren Riis, Ross Edgley