I kept training and continued to see results. I entered junior powerlifting contests and won a few titles but I always preferred the bodybuilder look and decided to train as a bodybuilder again.

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Adrian Melia.

Weekly Training Split:

• Day 1: Quads, Hamstrings And Calves
• Day 2: Chest And Triceps
• Day 3: Back And Biceps
• Day 4: Off
• Day 5: Quads, Hamstrings And Calves
• Day 6: Shoulders And Traps
• Day 7: Off

Day 1: Legs

• Unilateral Leg Extensions: 2 sets of 10 reps
• Unilateral Leg Press: 2 sets of 15 reps
• Hack Squats: 2 sets of 12 reps
• Unilateral Leg Extensions: 7 sets of 10 reps
• Unilateral Leg Curls: 2 sets of 10 reps
• Stiff Legged Deadlifts: 2 sets of 8-10 reps

Day 2: Chest/Triceps

• Dumbbell Incline Presses: 2 sets of 8 reps
• Dumbbell Incline Flyes: 2 sets of 8 reps
• Barbell Decline Bench Press: 2 sets of 8 reps
• Machine Bench Presses: 2 sets of 8 reps
• Cable Crossover: 7 sets of 10 reps
• Pushdowns With Rope Attachment: 2 sets of 8 reps
• Dips: 2 sets of 8 reps
• Close-Grip Bench Presses: 2 sets of 8 reps
• Lying Triceps Extensions: 7 sets of 10 reps

Day 3: Back/Biceps

• Wide-Grip Pull-Ups: 2 sets of 8 reps
• Bent-Over Rows: 2 sets of 8 reps
• One-Arm Dumbbell Rows: 2 sets of 8 reps
• Reverse Grip Pulldowns: 7 sets of 10 reps
• Standing EZ-Bar Curls: 2 sets of 10 reps
• Hammer Curls: 2 sets of 10 reps
• Concentration Curls: 3 sets of 8 reps
• Machine Preacher Curls: 7 sets of 10 reps

Day 4: Off

Day 5: Legs

• Leg Extensions: 2 sets of 10 reps
• Hack Squats: 2 sets of 12 reps
• Leg Press: 2 sets of 15 reps
• Front Squats: 2 sets of 12 reps
• Hack Squats: 7 sets of 10 reps
• Unilateral Leg Curls: 2 sets of 10 reps
• Stiff Legged Deadlifts: 2 sets of 8-10 reps

Day 6: Shoulders/Traps

• Side Lateral Raises: 2 sets of 10 reps
• Smith Machine Military Presses: 2 sets of 10 reps
• Dumbbell Front Raises: 2 sets of 10 reps
• Bent-Over Dumbbell Raises: 2 sets of 10 reps
• Seated Dumbbell Lateral Raises: 7 sets of 10 reps
• Superset:

Behind The Back Barbell Shrug: 3-4 sets of 15 reps
Barbell Shrugs: 3-4 sets of 15 reps

Day 7: Off

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Adrian Melia.

Meal 1:

• 6 Whole Eggs
• 1 Cup Of Oatmeal

Meal 2: Pre-Workout

1.5 Hours Before:

• 1 Serving IsoPro Ultra Lean
• 40g Waxy Maize

45 Minutes Before:

• 1 Serving M5

Gym: During Training

• 1 Serving Xtend

Meal 3: Post-Workout

• 1 1/2 Servings Dark Matter

Meal 4:

• 8oz Chicken (Or Turkey Or Lean Fish Or Shrimp)
• 1/2 Cup Cashew Nuts (Or Almonds Or Walnuts)
• 1 Cup Rice

Or

• If busy will have 1 serving of Up Your Mass By MHP

Meal 5:

• 8oz Red Meat (Or Salmon Or Swordfish)
• A Salad
• 2 Tablespoon Of Olive Oil (Or Macadamia Nut Oil)
• Vinegar
• 1 Baked Potato And/Or Yam

Meal 6:

Repeat Meal 4 or Meal 5.

Meal 7:

• 5 Whole Eggs Or 1 Serving IsoPro Ultra Lean
• 1 Tablespoon Of Natural Peanut Butter

Contest Diet

Meal 1:

• 5 Whole Eggs
• 4 Egg Whites

Meal 2:

• 1 Serving IsoPro Ultra Lean
• 1.5 Tablespoon Of Natural Peanut Butter

Meal 3:

• 7oz Chicken (Or Turkey, Or Tuna, Or Tilapia, Flounder, Or Cod)
• 1/3-Cup Raw Almonds, Cashews Or Walnuts

Meal 4:

• 1 Serving IsoPro Ultra Lean
• 1 1/2 Tablespoons Of Natural Peanut Butter

Meal 5:

• 7oz Salmon, Swordfish, Or 8oz Red Meat
• A Green Salad
• 1 Tablespoon Of Olive Oil Or Macadamia Nut Oil
• Vinegar

Meal 6:

• 1 Serving IsoPro Ultra Lean
• 1 1/2 Tablespoon Natural Peanut Butter Or 4 Whole Eggs

Pre Workout Supplements:

Hemodraulix By Axis Labs or PlasmaJet By Gaspari and Cellucor N0 Extreme. I used these as I was trying to keep carbs under 30 grams a day and these all have 0-1 gram of carbs and work so well for me.

Click To Enlarge.
Adrian Melia.

What Motivates You To Follow A Healthy Lifestyle?

Seeing results motivates me. I feel I am against myself in the gym and nobody else. I do not want to sit around and be out of shape I want to feel good and look good and I feel empowered by the feeling of being in shape. Also I feel more confident myself and this helps me with my day to day work wither it be meeting prospective clients or people in general if your confident people usually take notice hopefully in a good way.

What Made You Want To Achieve Your Goals?

I feel the most important thing that has made me want to achieve my goals is drive. I have heard people say you cannot do this or that but to be honest it just made me more ambitious to prove everyone wrong. To show that through knowledge hard work inner drive and focus you can achieve what you want and always push boundaries. Rich Gaspari is one of the great examples of just pushing boundaries with both his competition condition and supplement line.

What Features Do You Use On Bodybuilding.com?

I read a lot of the articles on Bodybuilding.com especially when I was dieting down. Layne Norton wrote a great article on water manipulation and sodium loading that was unreal help to me. Also I really like looking through the Amateur Bodybuilders of the Week for ideas and inspiration of what to do myself. BodySpace is also an invaluable resource for seeing what some people have done with their physique and achieved. I also love the review scoring system for the supplements and what people have thought of the supplements as in real world experience with them really helps find what works and does not work.