How Did You Get Started?

I started lifting for competitive power lifting. I achieved much success in the sport, placing at the State Championship both years I competed. Injuries sidelined me from competing in college and this led to bodybuilding. I slowly learned about proper nutrition and training. This is one of those sports where knowledge truly is power!

Click To Enlarge.
Adam Deas.

What Workout Plan Worked Best For You?

I'm currently using a five day split - splitting hamstrings and quadriceps in order to bring up my legs to be more competitive at the national level.

Here is my current split:

Day 1: Chest/Triceps

• Incline Barbell Press: 3 sets of 8-12 reps
• Dumbbell Flyes: 3 sets of 8-12 reps
• Flat Dumbbell Press: 3 sets of 6-10 reps
• Pec Deck Flyes: 3 sets of 8-12 reps
• Reverse Triceps Pushdown: 3 sets of 10-15 reps
• Overhead Triceps Press: 3 sets of 8-12 reps
• Machine Dips: 3 sets of 8-12 reps

Day 2: Hamstrings/Calves

• Seated Leg Curl: 3 sets of 8-15 reps
• Standing Leg Curl: 3 sets of 8-15 reps
• Wide Stance Squats: 3 sets of 6-10 reps
• Seated Leg Curl: 2 sets to failure
• Seated Calve Raise: 4 sets of 12-15 reps
• Standing Calve Raise: 3 sets of 15 reps

Day 3: Back/Biceps

• Wide Grip Lat Pulldowns: 3 sets of 8-12 reps
• Reverse Grip Bent Over Rows: 3 sets of 8-10 reps
• Seated Cable Rows: 3 sets of 8-15 reps
• Alternate Dumbbell Curls: 3 sets of 8-12 reps
• Standing Barbell Curls: 3 sets of 8-12 reps
• Machine Curl: 3 sets of 8-12 reps

Day 4: Off

Day 5: Shoulders

• Dumbbell Side Laterals: 3 sets of 8-15 reps
• Behind-The-Neck Presses: 3 sets of 6-12 reps
• Dumbbell Arnold Presses: 3 sets of 6-10 reps
• Wide-Grip Upright Rows: 3 sets of 8-12 reps
• Reverse Flyes: 3 sets of 8-15 reps
• Reverse Cable Flyes: 3 sets of 8-12 reps

Day 6: Quadriceps/Calves

• Leg Extensions: 3 sets of 8-15 reps
• Hack Squat: 3 sets of 6-10 reps
• Squats: 3 sets of 6-10 reps
• Leg Press: 3 sets of 8-12 reps
• Seated Calve Raise: 4 sets of 12-15 reps
• Standing Calve Raise: 3 sets of 15 reps

Day 7: Off

Click To Enlarge.
Adam Deas.

What Nutrition Plan Has Worked Best For You?

I'm still learning about proper off season nutrition. This is my first off season where I am eating only nutrient dense meals every two hours or so. In the past I had thrown in too much junk. People say to eat everything in site to grow, but thirty grams of saturated fat does nothing for muscle gain. As far as pre contest, I stick to low GI carbs and lean proteins. I slowly peal back my carbohydrates until the day of the show depending on how I'm progressing. I'll do this in tandem with raising cardio - never exceeding two 45 minute sessions.

Here is my current meal plan (weight gain being the goal):

Meal 1:

• 2 Whole Wheat Low Fat Waffles
• 1 Tbsp Jelly
• 1 Tbsp Honey
• 1 Banana
• 2 Servings Isolate Protein

Meal 2:

• 1 Whole Egg
• 8 Egg Whites
• 3oz Lean Steak
• 2 Slices Of Turkey Bacon
• 1 Cup Oats

Meal 3: Post Workout

• 1 Serving Vitargo
• 1 Scoop Isolate Protein
• 10g BCAAs
• 10g Creatine

Meal 4:

• 6.5oz Chicken
• 1 Cup Rice

Meal 5:

• 4oz Greek Yogurt
• 2 Slices Of Whole Wheat Bread
• 1/2 Avocado
• 2 Slices Turkey Bacon
• 5oz Turkey Breast
• Slices Of Tomato
• Lettuce
• Onion

Meal 6:

• 2 Servings Protein Powder
• 1/2 Cup Oats

Meal 7:

• 6.5oz Chicken
• 1 Whole Wheat Tortilla

Meal 8:

• 1 Serving Casein Protein
• 1/2 Cup Cottage Cheese
• 2 Tbsp All Natural Peanut Butter

What Supplements Have Given You The Greatest Gains?

I take pure isolate protein powders that enable me to get my protein intake for the day. This is absolutely essential no matter your goal. I occasionally cycle a tribulus based product and really feel the rise in my testosterone levels after a few weeks.

Click To Enlarge.
Adam Deas.

Why do you love Bodybuilding?

I love challenging myself on a daily basis and truly getting what I put in. I'm naturally 95 lbs soaking wet, so I'm very proud of the muscle I've put on through my hard work and dedication. Genetics are a limiting factor in the sport for sure, but the harder you work the more results you will achieve.

What Motivates You To Follow A Healthy Lifestyle?

I love looking and feeling good on a daily basis. Longevity is of course a concern, but the positive cosmetic results from following a healthy lifestyle are more than rewarding.

What Made You Want To Achieve Your Goals?

I like challenging myself. I like pushing myself to achieve something most think I couldn't. It's hard to describe what makes me want to compete, but topping your conditioning and/or size from a previous show is very rewarding.

What Are Your Future Bodybuilding Plans?

I will be taking an off season to bring up my legs so I will be more equipped to compete at the national level. I'm focusing on one show at a time, but next year I plan to compete in the NPC Europa Supershow followed by Nationals.

What One Tip Would You Give Other Bodybuilders?

Be patient. Progress is not dictated by what you do on any single day but what you do each and every day! Persistence is key to reaching your goals.

Who Are Your Favorite Bodybuilders?

Mark Dugdale is a huge inspiration to me on many levels. My other favorites are Lee Priest, David Henry, Jay Cutler, Kai Greene, Frank Zane, Tom Platz. I'm sure I could keep going.

What Features Do You Use On Bodybuilding.com?

I use the Supersite like crazy! There is an unrivaled wealth of knowledge here that covers every aspect of bodybuilding/fitness.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

---