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Ryan is a 26 year old ACE certified trainer
and manager for a nutrition centre. He has weight trained for
the past 9 years. He is involved in high intensity
workouts to build power, strength and increase muscle mass. Ryan
enjoys other sporting disciplines including soccer, basketball and football.
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Fitness Goals: |
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His goals are to
gain muscle - five to ten pounds of lean tissue, to decrease joint pain and
lose bodyfat (lower abs).
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Athletic Achievements |
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Natural Bodybuilding
Competition
1996
ANPPC Indiana - 1st Place Teens
1996 ANPPC Ohio - 1st Place Teens
1997 NPC Indiana - 1st Place Teens
1997 NPC South Bend - 1st Place Teens
2001 - NPC Midwestern States - 1st Place
Novice Heavy Weight & Overall Novice
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Nutrition: |
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"6
meals a day - roughly 50 grams protein per meal, 50 to 75 grams low glycemic
carbs per meal. Protein consists of chicken, tuna, lean red meat, eggs,
protein powders. Carbs include sweet potatoes, oatmeal, whole-wheat pasta,
veggies, brown rice.
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Supplementation: |
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MRP - Natures
Best Perfect Rx, Problend protein and creatine.
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Hobbies and Special Interests:
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Ryan enjoys traveling, reading and
learning new things. |
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Reason for Participating in the Study:
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"To
improve my physique and improve my overall health" |
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Weightlifting:
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Ryan
trains five days per week
for one hour (75 minutes for legs).
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WEIGHTLIFTING WORKOUT INFORMATION
Level of Training: Advance |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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Tuesday |
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Legs Extension |
3-4 |
10-12 |
90-250 |
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Squat |
3-4 |
6-15 |
135-315 |
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Leg Press |
3-4 |
8-12 |
450 -720 |
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Leg Curls |
4 |
8-10 |
90-170 |
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Seated Leg Curls |
3 |
8-12 |
90-115 |
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Still Legged Deadlift |
3 |
8-10 |
135-315 |
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Wednesday |
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Incline Barbell Press |
3-4 |
6-10 |
135-275 |
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Flat Bench Press |
3 |
6-10 |
135-315 |
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Incline Dumbbell Flies |
3 |
6-10 |
55-85 |
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Standing Calf Raises |
5 |
10-30 |
150-500 |
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Seated Calf Raises |
5 |
10-20 |
90-270 |
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Thursday |
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Military Press |
3 |
6-10 |
135-225 |
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Side Laterals |
3 |
6-10 |
35-60 |
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Rear Laterals |
3 |
6-10 |
35-50 |
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Upright Rows |
3 |
6-10 |
95-155 |
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Abs |
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Reverse Crunches |
4 |
12-20 |
n/a |
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Rope Crunches |
4 |
12-20 |
150 |
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Friday |
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Deadlift |
4 |
4-8 |
135-425 |
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Barbell Row |
3 |
6-10 |
135-275 |
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Seated Row |
3 |
6-10 |
120-170 |
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Chins |
3 |
8-15 |
bodyweight |
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Barbell Shrug |
3 |
6-12 |
135-405 |
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Dumbbell Shrug |
3 |
10-12 |
115-130 |
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Saturday |
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Tricep Pushdown |
3 |
10-12 |
60-130 |
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Skull Crushers |
3 |
6-10 |
112-142 |
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Close Grip Benchpress |
3 |
6-10 |
135-275 |
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Barbell curls |
3 |
6-10 |
95-135 |
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Preacher Curls |
3 |
6-10 |
82-112 |
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Dumbbell Hammer Curls |
3 |
6-10 |
35-55 |
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Wrist Curls |
3 |
10-15 |
90-110 |
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Reverse Wrist Curls |
3 |
10-15 |
50-70 |
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Health
and Fitness Background by Ryan Benroth:
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I started bodybuilding as a teenager because I wanted something positive
to put my competitive energies into. I was encouraged at an early age by
a friend to try competing in a bodybuilding show. I first competed at
age 18, winning the ANPPC Natural Teen Indiana and Teen Ohio titles. I
continued the following year with the NPC Teen Indiana title, and the
NPC South Bend title. After that, I was completely bit by the iron bug.
I have competed most recently
in the 2001 NPC Midwestern States Bodybuilding Championships, where I
won the novice heavyweight and overall. My future goals include a top 5
finish in the NPC Team Universe, and to improve consistently on a day to
day basis. Whether it is adding more iron to my lifts, increasing a rep
on a exercise every week with the same weight, turning down that Krispy
Kreme to help build what I call mental muscle, or being consistent with
my nutrition. I like to keep moving forward in a positive direction in
all aspects of my life.
I love bodybuilding because of the sense of accomplishment and
confidence it gives you. I love the fact that you get out of it exactly
what you put into it. You can literally change your physique to the way
you want it through education, trial and error, and old fashioned hard
work. On top of that, you just can not beat living a healthy lifestyle.
I would like to thank the Robert family and FLORA Health for allowing me
to participate in this study. I will continue to do my best spreading
the word on the advantages of living a healthy lifestyle. Thank you for
taking the time to read my background.
BACK TO THE PARTICIPANTS'
GALLERY
www.RobertUniverse.com 2001
All Rights Reserved
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