VITAL STATS Name: Chris Santamaria E-mail: crushinglimits@gmail.com Age: 26 Where: Edina, Minnesota Height: 5'5" Weight: 174-200 Lbs Years Bodybuilding: 10 Favorite Bodypart: Legs Favorite Exercise: Squats Favorite Supplements: Nitric Oxide

How Did You Get Started?

I was 112lb as a freshman in high school. I was a quick sprinter but my coaches told me I needed to add more mass if I wanted to be a good power sprinter. I worked very hard at building more size and eating more and after two years I eventually started to slow down with my added size. At that point I made the transition to bodybuilding.

I trained very hard but I still needed to eat more of the right foods to improve so I read up on nutrition and eventually started logging all my daily meals. I got to a point where I would never miss a meal no matter where I was. That is what really helped me progress to the next level. Along with that I have had tremendous support the whole time.

My biggest supporters have been my wife Linsey, my brothers Andy and Matthew and my parents. They've been to every show and helped me progress every year. There are many others that have pushed me this far too, including Bill Nestor, my training partners Chris Kirckof, John Fritz, Ryan Link and Ryan Fulton. Lately, Tim O'Brien has been helping me out too with deep tissue massage and stretching. These guys always go out of their way to make sure I'm doing everything I can to get better and I definitely owe my success to them.

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Chris Santamaria.

What Workout Plan Worked Best For You?

The best workout programs that have worked for me have definitely been lower volume and high intensity. Every set is taken till failure. Often forced reps are used as well. A typical week for me may look like this:

Day 1 - Chest and Biceps:

• Incline Press: 2 sets of 10-12 reps
• Machine Incline Press: 2 sets of 10-12 reps
• Machine Flyes: 1 set of 15-20 reps
• Incline Curls: 2 sets of 10-15 reps
• Machine Preacher Curls: 1 drop set to failure

Day 2 - Legs:

• Squats: 2 sets to failure
• Squats: 1 set of 10-25 reps
• Leg Press: 4 sets of 20 reps
• Hamstring Curls: 4 sets of 8-12 reps
• Calf Raises: 3 sets of 20-30 reps

Day 3 - Delts and Triceps:

• Military Press: 2 sets of 8-12 reps
• Side Lateral Raises: 2 sets of 10 reps
• Close-Grip Bench: 2 sets of 8-12 reps
• Cable Overhead Triceps Extensions: 3 sets of 8-12 reps

Day 4 - Back:

• Deadlifts: 2 sets of 12-15 reps
• Pull-Ups: 3 sets to failure
• Machine Rows: 2-3 sets of 10-15 reps
• Hyperextensions: 1-2 sets of 20 reps

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Chris Santamaria.

What Nutrition Plan Has Worked Best For You?

A low carb approach has always been the best for me. A typical training day looks like this:

Meal 1:

• 50g Whey
• 1 Cup Oatmeal
• 2 Scoops Nitric Oxide

Meal 2:

• 50g Whey
• 1/2 Banana

Or

• 8 Oz Chicken
• 1.5 Cups Rice

Meal 3:

• 8 Oz Ground Beef
• Veggies

Meal 4:

• 7 Whole Eggs
• 2 Rice Cakes

Meal 5:

• 8 Oz Steak
• 1 Cup Rice

Meal 6:

• 50g Whey
• 2 Tbsp Of Peanut Butter
• 3 Rice Cakes

Meal 7:

• 6oz Ground Beef Or Steak

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Chris Santamaria.

What Supplements Have Given You The Greatest Gains?

Nitric Oxide and Whey Protein have definitely been the best for strength gains and productive workouts.

Why Do You Love Bodybuilding?

The best thing about bodybuilding is that it never stops. It really is a full time job/hobby. It's amazing watching the changes in your physique with simple diet adjustments. Bodybuilding is a constant progression whether you are trying to improve body parts, get leaner, or add new muscle, there's always more you can do to improve and that's why its one of the most difficult and rewarding sports today.

What Motivates You To Follow A Healthy Lifestyle?

Motivation definitely comes from my Linsey and my 6 month old Ava. I want to stay healthy for my family and look good in the process. I don't understand why people think they need so much sugar in a day so I try to eat clean all year round and avoid sugars.

What Made You Want To Achieve Your Goals?

The most important thing was definitely being skinny when I started. I was tiny and I wanted to look and feel better about myself. I wanted to look strong and be strong also. Along with that, I didn't want to be the norm. I always try and push the limits in whatever I do and do not accept just being "average." I try to be the best in pretty much everything I do.

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Chris Santamaria.

What Are Your Future Bodybuilding Plans?

I plan on competing at the 2010 Junior Nationals and the USA's and eventually turning pro. I also want to help others get to the national stage by helping them pose, train, and diet. I'd like to be doing this for a long time and helping others progress along the way.

What One Tip Would You Give Other Bodybuilders?

The best tip I can give other bodybuilders is never give up. I've had many injuries over the years and it can really get frustrating when you can't train. I've also had to deal with a large back tumor that hindered me for a couple years while training. Along with that I also have IBS (irritable bowel syndrome) which I've had to deal with for 3 years now. It's a constant challenge.

I've had to eliminate many foods that I can't digest properly and really keep a close eye on my diet from day to day. The bottom line is that if you have perseverance you can really achieve anything. Keep going after your goals no matter what obstacles you may run into, after a while you will realize that you can overcome anything.

Who Are Your Favorite Bodybuilders?

Phil Heath and Ronnie Coleman.

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Chris Santamaria.

What Features Do You Use On Bodybuilding.com?

Bodybuilding.com is definitely the best place to get your supplements, DVDs, and tanning supplies.

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