Day 1: Chest/Abs

• Incline Barbell Bench Press: 3 sets of 10 reps
• Incline Barbell Bench Press: 1 drop set to failure
• Machine Bench Press: 3 sets of 12 reps
• Machine Bench Press: 1 set to failure
• Pec Deck: 3 sets to failure
• Leg Raises: 3 sets to failure
• Dips: 1 set to failure

Day 2: Rest

Day 3: Back/Calves

• Bent Over Barbell Rows: 3 sets of 12 reps
• Cable Wide-Grip Pulldowns: 3 sets of 10 reps
• Cable Wide-Grip Pulldowns: 1 drop set to failure
• Dumbbell Rows: 3 sets of 15 reps
• Calf Raises: 3 sets to failure
• Narrow Grip Pull-Ups: 2 sets to failure

Day 4: Legs/Abs

• Leg Press: 1 drop set to failure
• Barbell Lunges: 3 sets of 30 reps
• Lying Leg Curls: 3 sets of 10 reps
• Leg Extensions: 3 sets of 10 reps
• Cable Rope Crunches: 3 sets to failure

Day 5: Shoulders/Calves

• Dumbbell Military Press: 3 sets of 10 reps
• Dumbbell Military Press: 1 drop set to failure
• Shrugs: 3 sets of 10 reps
• Dumbbell Lateral Raises: 3 drop sets to failure
• Reverse Flyes: 3 sets to failure
• Calf Raises: 3 sets to failure

Day 6: Arms/Abs

• EZ Bar Curls: 3 sets of negative reps to failure
• Skull Crushers: 3 sets of 10 reps
• Pinwheel Curls: 3 sets of 10 reps
• Cable Rope Pulldowns: 3 sets of 10 reps
• Reverse Grip Cable Curls: 3 sets of 10 reps
• Dips: 1 set to failure
• Leg Raises: 3 sets to failure

Day 7: Rest

When I am prepping for a show, the difference is that I will add 4, 45 minute LISS cardio sessions in the AM on every training day except for legs day

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Ilya Merlin.

For example and to clarify what the heck I am talking about, during a contest prep diet I make sure to get in 320g protein, 200g carbs, and 35g fat throughout the day by mostly bodybuilding staple foods. But if I want some snack food I can certainly have it as long as it fits in to the allotted daily macros. A BodySpace member 'Buzzlightyear' and his friend 'Baftub' showed me how to do this and I got leaner than I ever imagined I could for my 2nd show while eating pasta and chex mix every day! I believe in having a reefed day every week while dieting where carb intake is doubled and other macros remain the same. It all boils down to; regardless of someone's genetics or training style, calories in vs. calories out.

Meal 1: 7 AM

• 1/2 Cup Oatmeal
• 2 Scoops Whey Protein

Meal 2: 10 AM

• 1 7oz Packet Of Tuna
• 1/4 Serving Brown Rice

Meal 3: 1 PM

• 7oz Chicken
• 1/2 Serving Chex Mix

Meal 4: Post Workout 4 PM

• 2 Scoops Whey Protein
• 1 Mini Box Of Raisins

Meal 5: 6 PM

• 1 7oz Packet Of Tuna
• 1oz Enriched Pasta

Meal 6: 8 PM

• 2 Rice Cakes
• 1/2 Tbsp Peanut Butter

Meal 7: 10 PM

• 2 Scoops Casein Protein

With snacks like beef jerky, and Chex mix in-between to make up for the macros. But honestly this would change daily as long as I carry around a piece of paper and track my macros. One day it might be rice, the next day potatoes, and on re-feed day, pasta.

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Ilya Merlin.

The casein I take at night, the whey I take several times throughout the day, especially after training. The multi I take in the morning and evening, PWO supp I take PWO, the gainer I take mostly in the offseason when it is convenient to do so, and the NOW ZMA I take at night, & NOW Testojack I take in the morning with breakfast.

In soccer or most other sports you can blame somebody else for messing up a pass, or not blocking well, etc. In bodybuilding it is just you and a posing suit on stage in front of a packed venue. If you aren't lean enough, it's on you. If you're not symmetric enough, it's on you.

I enjoy the challenge of pushing my body to new levels, competing keeps me disciplined, keeps my school grades high (if I'm up at 5am to cook 3lbs of chicken, I might as well be studying!) and keeps me happy with who I am both physically and with my character. In college, most of your peers will be out partying all the time, so if you are a bodybuilder you are staying in to study so that you can go hit cardio the next morning and when summer time rolls around, you won't have a beer-belly on the beach.

What Motivates You To Follow A Healthy Lifestyle?

The discipline involved radically improves my character for every degree of magnitude that I step up my game. It is a process that perpetuates itself; very few other aspects of life are as tangible as your physical appearance and health. What else can you work at for only a few weeks and see life-improving results with? Also I have an area where I keep my trophies, and I will not be satisfied until it is full of first-place and overall winner trophies.

What Made You Want To Achieve Your Goals?

All my local bodybuilding heroes and pros that have inspired me keep my training intense and keep my aspirations high. There is an AWESOME group of people who compete in my home-town, and the atmosphere of the South Carolina NPC is nothing but camaraderie. I started out training to stay out of trouble, and I keep training to improve who I am. Also, setting a goal of even getting on stage and following through with it is one of the best highs one can ever experience. If you get on stage once, you WILL want to get on stage again and continue improving.

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Ilya Merlin.

What Features Do You Use On Bodybuilding.com?

I utilize the forums on a daily basis to be aware of current pro politics, supplement reviews, contest results, and of course the Misc section. Also I use the Bodybuilding.com store for all the supplements I've needed for the last 5 years.