Fernando
Valeriano
Age: 20
Where: Hobbs, NM
Height: 6'1''
Weight: 225 Lbs.
Years Bodybuilding: 5
Favorite Bodypart: Quads
How I Got in Shape and added muscle without using steroids or drugs!
I got interested in working out and getting in shape as a mixed martial
artist doing b-jujitsu, capoeira and kickboxing. From the martial arts
training and discipline I started to getting pretty lean and it was then
that I started to train in the gym to add more muscle. It was here
that I met a guy called Steve Mares, a natural bodybuilder who convinced me
to train hard and do my first show in Texas at age 15. Five years later I
continue to compete in all natural competitions and Muscle Mania shows. I am
a drug free bodybuilder who relies on science and hard work to build
muscle and not steroids.
I know that in the long
term I will be much healthier by taking the natural approach to
bodybuilding. I want to prove to other guys that you can have a great
physique without resorting ton steroids or drugs.
Here's My Workout Schedule:
I like to follow a split workout schedule each week as you will see below. This allows me to focus on each body group and then provide adequate rest and recovery. I don't perform a massive amount of sets but tend to keep it at 3 usually. As long as I get some failure sets in there I'm exhausting my muscles.
Monday: Chest and Calves
Bench Press: 2 sets of 8-10 reps
Incline Bench Press: 2 sets of 10-15 rep
Incline Hammer Strength: 2 sets of 8-10 reps
Incline Dumbbell Press: 2 sets of 6-8 reps
Dips: 2 sets to failure
Standing Calf Raise: 2 sets to failure
Sitting Calve Raises: 2 sets to failure
Calf Press: 2 sets of 12-15 reps
Tuesday: Bi's and Tri's
Dumbbell Curls: 2 sets of 6-8 reps
Hammer Curls: 2 sets of 6-8 reps
Preacher Curls: 3 sets of 12-15 reps
Close-Grip Bench Press: 3 sets of 12-15 reps
Overhead Dumbbell Extension: 2 sets of 12-15 reps
Dumbbell Kickbacks: 2 sets of 12 reps
Superset:
Dips: 3 sets of 12 reps
Diamond Pushups: 3 sets of 12 reps
Wednesday: Legs
Squats: 4 sets of 10 reps
Leg Extension: 4 sets of 10 reps
Leg Curl: 4 sets of 15 reps
Stiff-Legged Deadlift: 4 sets of 10 reps
Thursday: Shoulders
Dumbbell Shoulder Press: 3 sets of 15 reps
Arnold Press: 3 sets of 10 reps
Side Laterals: 5 sets of 10 reps
Bent-Over Side Laterals: 4 sets of 10 reps
Friday: Back
Deadlifts: 1 set of 6-10 reps
Low Pulley Row: 3 sets of 12 reps
Hammer Strength Pulldowns: 3 sets of 10 reps
Hyper Extensions: 3 sets of 15 reps
Dumbbell Rows: 3 sets of 10 reps
Saturday: Abs
Weighted Sit-Ups: 3 sets of 15 reps
Weighted Leg Lifts: 2 sets of 6-8 reps
Hanging Leg Lifts: 3 sets of 15 reps
Sunday: Off
What Nutrition Plan Has Worked Best For You?
I try to stick with low sodium foods and lean meats as much as possible
along with veggies and fruits. Examples of food I eat would be: Chicken,
turkey, eggs, lean beef, squash, spinach, onions, asparagus, grapefruits,
apples and oranges. I try to avoid fast food joints and anything un-natural
even though I treat myself from time to time. Below is my typical diet, lots
of protein and clean carbs help me to stay relatively lean year round.
Meal #1
10 egg whites
1 cup oatmeal
12 oz orange juice
Meal #2
1 serving BSN True Mass weight gainer shake
Meal #3
1lb chicken
1 large potato
Meal #4
50g Dymatize ISO-100 protein shake
1 banana
Meal # 5
1lb of chicken
8 oz veggies
Bedtime:
50g casein protein
Which supplements do you like to use?
The supplement that gives me great gains would be Creatine Monohydrate. I
don't rely on supplements to give me gains but only to boost me. I like
taking branch chain amino acids for endurance and protein synthesis after
workouts. I also use a Whey Protein and Casein Protein for night time.
Good luck with the Sixpacknow plan guys!
Fernando
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