VITAL STATS Name: Eric Banks E-mail: eric.j.banks@us.army.mil Age: 32 Where: Alexandria, VA Height: 5'4" Weight: Contest - 143, Offseason - 155 Years Bodybuilding: 4 Favorite Bodypart: Quads & Back Favorite Exercise: Squats & Pullups Favorite Supplements: Protein and Fat Burner

How Did You Get Started?

My mother bought me a 110lb weight set when I was in junior high school. I looked at the exercise chart that was provided with the weight set to learn how to properly execute the exercises.

When I entered high school, I continue lifting weight for junior varsity and eventually varsity football. After graduating from high school, I decided to continue lifting weight even though I was not involved in sport anymore.

During my college years, my Professor of Military Science encouraged me to begin working out. He told me that I had a good physique I just needed to "tweak" a few areas. After I returned to the U.S. from Iraq, I was working out in a local gym when the owner walks over to me and asks if I am ready to compete.

My initial thought was "no", but after a little more convincing, I decided to enter the competition. In that competition, I placed third in the novice lightweight division and I have been hooked ever since. After entering that first competition, I made a promise to myself to remain completely natural.

Click To Enlarge.
Eric Banks.

What Workout Plan Worked Best For You?

I like a split routine. Example workout:

Monday: Hamstrings / Calves:

• Lying leg curls - warm up 2 x 15 followed by 4 x 12-15
• Seated hamstring curl 4 x 12-15
• Stiff leg dead lift 2 x 10-12
• Unilateral leg curls 2 x 15-20
• Donkey calf raises 4 x 10
• Standing calf raises 4 x 10

Click Here For A Printable Log Of Monday.

Tuesday: Back:

• Pull ups (wide grip with 25lbs attached to weight belt) - 10, 8, 6, 4, 2
• Pull ups (narrow grip with 25lbs attached to weight belt) 2 x 8
• Seated rows 4 x 10-12
• Pull downs (wide grip) 3 x 15-20
• Dead lifts 3 x 6-8
• Back extensions (hyperextensions) 4 x 15

Click Here For A Printable Log Of Tuesday.

Wednesday: Chest / Calves:

• Incline Dumbbell press 4 x 10
• Incline flye 4 x 15-20
• Flat Dumbbell press 4 x 10
• Flat flye 4 x 15-20
• Decline press 2 x 8-10
• Cable cross over 2 x 15-20
• Seated calf raises 4 x 10
• Donkey calf raises 4 x 10

Click Here For A Printable Log Of Wednesday.

Thursday: Shoulders:

Click Here For A Printable Log Of Thursday.

Friday: Quads:

• Leg extensions 2 x 25 (warm up)
• Squats 20, 10, 8, 6, 4, 2 (pyramid up in weight)
• Sled hack squats 4 x 15
• Barbell hack squats 4 x 10
• Leg extensions 4 x 15

Click Here For A Printable Log Of Friday.

Saturday: Arms / Calves:

• Barbell curls superset with rope extensions 4 x 15
• Preacher curls superset with incline skull crushers 4 x 15
• Concentration curls superset with reverse grip extensions 3 x 15
• Wrist curls superset with reverse wrist curls 3 x 20
• Seated calf raises 4 x 10
• Standing calf raises 4 x 10

Click Here For A Printable Log Of Saturday.

Tuesday, Thursday & Saturday: Abs:

• Hanging leg raises 5 x 10
• Machine crunch 5 x 15

Click Here For A Printable Log Of Tuesday, Thursday & Saturday.

Monday - Saturday:

Cardio 45 min - 1 hr

What Nutrition Plan Has Worked Best For You?

Example pre-contest diet:

5:00 a.m. Wake up

• Protein shake and fat burner

8:00 a.m. Breakfast

• 3 egg whites
• 1 whole egg
• Ground turkey
• Fresh fruit (strawberries, kiwi, cantaloupe, pineapple)
• Pecans

10:00 a.m.

• Fat burner

10:30 a.m. Snack

• Chicken breast or fish
• Cauliflower

1:30 pm

• Fat burner

2 p.m. Lunch

• Salmon or chicken breast
• Broccoli

4:00 p.m.

• Fat burner

4:30 p.m.

• Protein bar

7 p.m.

• Protein shake after work out

9 p.m.

• Chicken breast or turkey
• Asparagus

10 p.m.

• Casein protein shake

Note: Wednesday and Saturday are carbohydrate days. Add brown rice or sweet potato to each meal.

Click To Enlarge.
Eric Banks.

What Supplements Have Given You The Greatest Gains?

• Whey protein
• Casein protein
• Fat burner

Why Do You Love Bodybuilding?

I love bodybuilding because of the discipline and dedication it requires. If you decide to step on stage one day and your training and dieting has been sub-par, it will show; then you'll have no one to blame except for yourself.

Click To Enlarge.
Eric Banks.

What Are Your Future Bodybuilding Plans?

My short term bodybuilding plans are to enter two professional qualifying contests, one in September and one in November. My goal is to finish in the top place in my weight division, then compete in the overall for a chance to earn a pro card. My long term goal is to gain 10 pounds of lean muscle.

What One Tip Would You Give Other Bodybuilders?

Bodybuilding is a lifestyle. You have to eat, sleep and train with a passion otherwise, it's just a hobby.

Click To Enlarge.
Eric Banks.

Who Are Your Favorite Bodybuilders?

Chet Yorton, Arnold Schwarzenegger, Lou Ferrigno, Shawn Ray, David Henry, Ronnie Coleman

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

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.