VITAL STATS Name: Alex Fontaine E-mail: fontainealex@hotmail.com Age: 21 Where: Montréal Height: 5' 11" Weight: 230 Lbs., Contest: 200 Lbs. Years Bodybuilding: 4 Favorite Bodypart: Legs Favorite Exercise: Squat Favorite Supplements: Tribulus

How Did You Get Started?

I began to train with weights at the age of 16 because I wanted to be more powerful on the ice when I was playing hockey. One year later, I made a lot of progress and my body began to change. I also began to lift heavier in the gym which continued to motivate me. It was then that I switched to bodybuilding.

View Alex'a BodySpace Profile: bodyspace.bodybuilding.com/AlexFlex.
Alex's MySpace Profile: www.myspace.com/alexflex.

I did my first contest in 2004 when I was 18 and I finished 2nd place at the FAME East in the Junior Class. In 2005, I did the same contest but I finished 3 because the competition was more fierce than the first year. In 2006, I competed with the Quebec Bodybuilding Federation: The Quebec Tested in which I won the junior class. That same year, I did the FAME East contest again and took the Junior Class and also won the overall of the entire show. I also won first place in the Pairs division. The national show was held that same night and I won 1st place in the Junior Class. This summer of 2007, I went to FAME Nationals in Toronto where I won the Junior Class, finished 2nd in the heavyweight and Advanced and placed 3rd in the Muscle Model Open category. Currently I am preparing myself for the FAME North American's in Miami on November 2nd.

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What Workout Plan Worked Best For You?

My personal trainer changes my workout every month. Some of the programs I do are high reps, while others concentrate on low reps with different rest periods between sets; It's never the same.

Presently I'm doing a 3 day split working out 4 days a week: 4 sets of each exercise per body part for 10 reps. The 301 thing is that you go down in 3 seconds, 0 second before you go up and 1 second to lift to weight. A rest of 1 minute between sets.

Day1: Chest, back, abs
Day 2: Quads, hamstring and calves
Day 3: Shoulders, biceps, triceps

Sample: Day One Training:

Flat dumbbell press: 4 sets, 10 reps, 301 tempo, 60 sec rest
*("3-0-1" refers to lowering the weight in 3 seconds, 0 seconds before lifting the weight and 1 second to lift the weight back up).

Seated rowing: 4 sets, 10 reps, 301 tempo, 60 sec rest
Incline dbs flyes: 4 sets, 10 reps, 301 tempo, 60 sec rest
Pull up: 4 sets, 10 reps, 301 tempo, 60 sec rest
Hanging leg raise: 4 sets, 10 reps, 101 tempo, 60 sec rest

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What Nutrition Plan Has Worked Best For You?

I eat 7 times a day. I have a list of different foods that I can eat with the equivalent in grams of each food for one portion. I usually eat 5 portion of protein, 4 portion of carbs and 1 portion of fat per meal. My trainer provides me with a sheet that gives me a breakdown of food options.

What Supplements Have Given You The Greatest Gains?

I'm a natural bodybuilder so I take supplements that are only legal:

L-Glutamine, Creatine, Tribulus, BCAA, Multi-Vitamins, Whey Protein, Arginine, Carnitine, Tyrosine. There is not one specific supplement that gives more results than others. It's the mix of all these together that give me the best results. Also, I find it best to take my supplements throughout the year to maximize gains.

Why Do You Love Bodybuilding?

I love bodybuilding because I love to train and to feel the pump. Also I love to be on stage performing my poses and routines. Also, I enjoy bodybuilding because it provides me with discipline and structure which helps me in all aspects of my life. For example, when I'm studying for an exam in school, I know that if I want to succeed, I must put in the effort like I do in bodybuilding. In life, if you want to succeed, you must work hard to achieve yours goals. "No Pain No Gain", as they say. Bodybuilding has taught a lot about this and will help me for the rest of my life, I feel.

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What Are Your Future Bodybuilding Plans?

I want to be a FAME pro bodybuilder and professional fitness model and appear on the cover of magazines. I love to train and can see this as a something that I will continue to do for the rest of my life.

What One Tip Would You Give Other Bodybuilders?

It is to find a qualified personal trainer that can help you in your diet and with your training. Also, you will have less chance to get injured because you will learn to train properly. Also I see a lot of bodybuilders lifting too heavy and not doing the exercises with correct form. Check you're ego at the door.

Who Are Your Favorite Bodybuilders?

I like bodybuilders that have very aesthetic physiques like Frank Zane, Bob Paris and Larry Vinette. I find it beautiful when bodybuilders have good symmetry no matter how big they are.

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