VITAL STATS Name: Fred Miller E-mail: frem@optonline.net Age: 25 Where: North Babylon Long Island, NY Height: 5'8" Weight: 150 Lbs Years Bodybuilding: 1 Favorite Bodypart: Back Favorite Exercise: Bent Over Barbell Rows Favorite Supplements: BCAA, Glutamine

How Did You Get Started?

Back in high school some of my friends were into lifting weights at the school gym and at their houses. Hanging out with them I naturally did what they did and fell in love with working out. Once I graduated from high school I quickly joined a gym and took my training to the next level with all the new equipment for me to use.

Working out turned into a passion and I started to read Flex, Muscular Development, and Muscle and Fitness for more info and then found out about bodybuilding and new someday I had to try it. Now 7 years later, with the help of Sci-Unison Fitness, I finally competed and took 2nd place and I can't wait to work on my weaknesses and do another show.

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Fred Miller.

What Workout Plan Worked Best For You?

• Day 1: Chest And Abs
• Day 2: Back And Traps
• Day 3: Recovery
• Day 4: Cardio
• Day 5: Quads, Hamstrings And Calves
• Day 6: Shoulders And Abs
• Day 7: Biceps, Triceps And Forearms
• Day 8: Recovery
• Day 9: Cardio

I'm a firm believer in properly warming up so I start with 3-5 minutes of light cardio usually a total body cardio machine. Then I perform 2 warm sets before my fist exercise of each muscle group and then I get intense! Usually 3-4 sets per muscle group and 3-5 exercises depending upon the muscle group. Larger muscle groups get more exercises and smaller muscle groups get fewer exercises. The last set of every exercise is always beyond failure and the other 2-3 sets are usually tough working sets.

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Fred Miller.

What Nutrition Plan Has Worked Best For You?

6:00 AM

• Egg Whites
• Oatmeal
• Protein Shake

8:30-9:00 AM

• Grilled Chicken
• Brown Rice
• Water

12:00 PM

• Grilled Chicken
• Yams
• Water
• BCAA

2:00-2:30 PM

• Apple
• Grapes
• Canned Tuna
• Water

4:30 PM

• Protein Shake
• White Rice
• White Potatoes
• BCAA

7:10 PM

• Protein Shake
• White Rice
• White Potatoes
• BCAA

9:00 PM

• Grilled Chicken
• Broccoli
• Water
• Any Green Vegetable

10:30 PM

• Egg Whites

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Fred Miller.

What Supplements Have Given You The Greatest Gains?

BCAA, Creatine, Glutamine, ZMA.

Why Do You Love Bodybuilding?

Because it's one of the hardest sports there is to compete in. If you don't dedicate as much of your life to it as possible, you will not do as good as you think. You have to be 100% focused and since it challenges you in every way, the end result is a more mentally and physically stronger person. After competing, life seems a little easier to get through because bodybuilding was so tough.

What Motivates You To Follow A Healthy Lifestyle?

I was always very easily motivated. If I want something, I know I have to do it and it's going to take hard work. I'm motivated because I want to always keep achieving.

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Fred Miller.

What Made You Want To Achieve Your Goals?

I wanted to do it for myself!

What Are Your Future Bodybuilding Plans?

To compete about once a year, place better every time. Hopefully one day earning my pro-card.

What One Tip Would You Give Other Bodybuilders?

Never stop dreaming and dream big but keep those dreams for yourself. Work hard; be persistent with your training and nutrition. Never stop learning, be patient, be committed, train hard but train safe, listen to your body when your not feeling it on a given day and stay positive as much as possible.

Try to have fun with bodybuilding, make it a strong thread in your life, but not your whole life. Be bigger than the sport. Treat people right and not just to oneself. Egocentricity and selfishness leads to hate, which leads to anger. Anger consumes all in its path.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger, Dorian Yates, Tom Platz, Kevin Levrone, Flex Wheeler, Branch Warren, Dexter Jackson, and Phil Heath.

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Fred Miller.

What Features Do You Use On Bodybuilding.com?

Bodybuilding.com as helped me in many ways through great informative articles, the forums and even through e-mailing. I always recommend Bodybuilding.com for people's heath and fitness needs.

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