VITAL STATS Name: Brian Ahlstrom E-mail: BrianAhlstrom@yahoo.com Age: 30 Where: Iowa Height: 5' 10" Weight: 210 Lbs., contest: 172 Lbs. Years Bodybuilding: 15 Favorite Bodypart: Triceps Favorite Exercise: Heavy Barbell Shrugs Favorite Supplements: Sport Pharma Just Whey, Prolab Creatine and Glutamine

How Did You Get Started?

I got started 15 years ago. I guess I just got sick of being that typical skinny kid. You know, it seems like 90% of all bodybuilders started that way. I was always in good shape but I just wanted to be BIG. So, I began training right after my 15th birthday.

Before: 251 lbs

After: 172 lbs

Read More On My Transformation Of The Week Page.

I had a tremendous mentor that groomed me and showed me what to do to gain size/strength. I just fell in love with weight training almost the first day I picked up a barbell. It is was very empowering to me. The idea that you could actually change your body. I loved watching myself grow and get stronger. It was almost like being addicted to a drug.

What Workout Plan Worked Best For You?

Monday- Biceps/Forearms/Calves
Standing BB Curls- 3 sets of 8 reps
Seated DB Curls- 3 sets of 8 reps
Concentration Curls DB- 3 sets of 10-12 reps
Rev BB Curls- 3 sets of 8 reps
BB Wrist Curls- 3 sets of 8 reps
Smith BB Calf Raise- 4 sets of 6-8 reps
Seated Calf Raises- 4 sets of 25 reps

Click Here For A Printable Log Of Monday- Biceps/Forearms/Calves.

Tuesday- Shoulders/Traps/Abs

Side DB Lateral Raises- 3 sets of 12 reps
Rear Delt on the Cable Crossover Machine- 3 sets of 10 reps
Arnold DB Presses- 3 sets of 8 reps
EZ Bar Upright Rows or Front DB Raises- 3 sets of 12-15 reps
BB Shrugs- 6 sets of 12-15
Reverse Crunches- 6 sets of 25 reps

Click Here For A Printable Log Of Tuesday- Shoulders/Traps/Abs.

Wednesday- Back/Calves

Chinups- 3 sets of 12 reps
Deadlifts- 3 sets of 6-8 reps
Pulldowns to the Front- 3 sets of 8-10
Bent Over Rows- 3 sets of 8 reps
Pulley Rows- 2 sets of 10 reps
Donkey Calf Raises- 4 sets of 8 reps
Seated Toe Raises- 4 sets of 12 reps

Click Here For A Printable Log Of Wednesday- Back/Calves.

Thursday- Chest/Abs

Incline BB Press- 3 sets of 8 reps
Flat DB Press- 3 sets of 8 reps
Incline or Decline Flies- 3 sets of 12 reps
Low Crossovers- 3 sets of 12-15 reps
Side obliques on the back extension machine- 3 sets of 6-10 reps*
Crunches- 3 sets of 30-40 reps

* Shown on bench.

Click Here For A Printable Log Of Thursday- Chest/Abs.

Friday- Legs/Calves

Warmup on Treadmill for 5 minutes
Squats- 3 sets of 8-10 reps
Leg Press- 3 sets of 20 reps
Stationary Lunges- 3 sets of 8-10 reps
Still Leg Deadlifts- 3 sets of 8 reps
Leg Extensions- 2 sets of 12-15 reps
Leg Curls- 2 sets of 12-15 reps
Standing Calf Raises- 4 sets of 8 reps
Seated Calf Raises- 4 sets of 25 reps

Click Here For A Printable Log Of Friday- Legs/Calves.

Cardio

45 min 3-5 times per week. Preferably in the AM on an empty stomach.

What Nutrition Plan Has Worked Best For You?

When I begin dieting for a contest I will drop my carbs and fats while increasing protein intake. My diet will look more like this, 50% protein, 40% carbs and 10% fat.

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My diet will really depend on how I am losing fat and how I am looking. If I seem to not be losing I will decrease my carbs and if I seem to be losing to fast I'll increase them.

What Supplements Have Given You The Greatest Gains?

I guess I'd have to say whey protein, vitamin c, multi-vitamin, omega 3's, glutamine, creatine and amino acids.

Why Do You Love Bodybuilding?

Bodybuilding is the one sport that is more mental than physical. I know it sounds crazy but it seems to be so much more mental for me. You only put a few hours a week into the training and cardio, the physical parts. You have to have your mind right the other numerous hours per week. You are constantly thinking about your diet/training/cardio/posing, etc.

It takes such dedication and discipline to stick to something for so long. The pre-contest diet will truly show you what you are made of. It's only you out there at 5:30 AM doing cardio. It's only you doing the posing, the depleting and all other crazy things we go through.

I love bodybuilding because I consider it such a personal quest. You push yourself to limits most "normal" people will never grasp. They think we are nuts. They just don't realize the drive we posses. It's one sport where you get out exactly what you put in.

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I also want to say that I am very lucky to have a supportive wife and family to lean on when I need them. They fully understand my lifestyle and embrace it just as they do me.

What Are Your Future Bodybuilding Plans?

I plan to spend the next 8-9 months bulking. I am then going to do several shows in 2006. I guess after that I really don't know. I'm sure I'll be pumping iron somewhere.

What One Tip Would You Give Other Bodybuilders?

Set goals and update them constantly. Never let anything or anyone bring you down. Always use a training journal and diet journal to record your progress. Read and research dieting and training as much as you can. Ask for help from anyone willing to give it to you. You should also be able to take positive criticism regarding your physique.

What Are Your Goals? >Lose Fat >Build Muscle >Improve Energy >Other

You have to consider it a work it progress at all times. I have never felt like I was done sculpting my body or learning more about diet and training. I think this is what has really driven me to the point I am at now. You can sit back and smile every once in awhile at what you've accomplished but never become complacent.

Who Are Your Favorite Bodybuilders?

Frank Zane, Sergio Olivia, Arnold, Franco Columbo, Lee Haney, Shawn Ray, Flex Wheeler, Lee Labrada, Dexter Jackson and Kevin Levrone.

More Pictures!

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.