VITAL STATS Name: Jonathan Berg E-mail: Jonathanberg22@yahoo.ca Age: 27 Where: Halifax, Nova Scotia, Canada Height: 5'11" Weight: 221 lbs off-season, 166 lbs co Years Bodybuilding: 1 Favorite Bodypart: Chest Favorite Exercise: Incline Dumbbell Press Favorite Supplements: Whey Protein

How Did You Get Started?

When I was a child and teenager I was obese. In high school there was a point where I had a size 48" waist. In my last year of high school I became anorexic and dropped down from 245 lbs down to 148lbs. I was eventually hospitalized at one point as a result of my organs beginning to shut down.

I was told that I had to start putting on weight. So rather than get fat again, I decided to start weight lifting. I always had an interest in bodybuilding, but I never had the right support group.

My buddy Mike Lynds, who was also an amateur bodybuilder of the week, got me started a few years back on a healthier eating regime. Last year I met my fiancée Vicki Ingram on bodybuilding.com, the whole story and the proposal is here.

With Vicki by my side, my trainer Karl Nordin and my sponsor Advanced Genetics, I was able to achieve my ultimate dream, to compete as a bodybuilder. Vicki and I did couples and came in 1st place, and I came in 2nd place in light middles in our most recent show.

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Jonathan Berg.

What Workout Plan Worked Best For You?

Sunday: Back And Traps:

• Wide grip pull-ups, 4 sets 6-8 reps
• Chin ups, 4 sets 8-10 reps
• Seated Rows, 4 sets 8-12 reps
• Dumbbell Shrugs, 4 sets 10-15 reps

Click Here For A Printable Log Of Sunday.

Monday: Legs And Calves:

• Squats, 4 sets 6-10 reps
• Sissy Squats, 4 sets 8-15 reps
• Straight leg deadlifts, 4 sets 6-8 reps
• Lying Hamstring Curls, 4 sets 6-8 reps
• Standing Calve raises, 3 sets, 8-12 reps
• Seating Calve raises, 3 sets, 12-20 reps

Click Here For A Printable Log Of Monday.

Tuesday: Chest And Triceps:

• Incline Dumbbell Press, 4 sets 8-12 reps
• Decline Bench Press, 4 sets 8-10 reps
• Incline Press Machine, 4 sets 8-12 reps
• Pec Deck, 4 sets 12-15 reps
• Overhead Rope extensions, 4 sets 8-15 reps
• Skull Crushers (lying extensions) 4 sets 8-15 reps
• Reverse cable pulldown, 4 sets 8-15 reps
• Overhead Single Dumbbell Extension, 4 sets 8-15 reps

Click Here For A Printable Log Of Tuesday.

Wednesday: Shoulders And Biceps:

• Lateral Dumbbell raise, 4 sets 8-15 reps
• Military Press, 4 sets 6-10 reps
• Front Dumbbell raise, 4 sets 10-15 reps
• Pec Deck, 4 sets 12-15 reps
• Barbell curls, 4 sets 8-12 reps
• Preacher machine curls, 4 sets 8-12 reps
• Reverse Barbell curls, 4 sets 12-15 reps

Click Here For A Printable Log Of Wednesday.

Thursday:

Repeat Sunday

Click Here For A Printable Log Of Thursday.

Friday And Saturday:

Off

Cardio:

Mon-Thurs, 25 min, moderate intensity, first thing in the morning on an empty stomach all season long.

What Nutrition Plan Has Worked Best For You?

Typical offseason (Sun-Fri):

6:00 am:

• 1 Cup oatmeal with berries and raisins
• 2 scoops of Whey Protein

8:30 am:

• 1 chicken breast
• 1.5 cups brown rice

11:30 am:

• 8oz extra lean ground beef
• Red peppers
• 1 cup oatmeal

2:00 pm:

• 8 egg whites
• 2 whole eggs
• 1 cup oatmeal w/ raisins

5:00 pm:

• 1 chicken breast
• Salad and light dressing

8:00 pm:

• 8 egg whites
• 2 cups of peppers and onions

Saturday:

• All out cheat day, whatever I can shovel in my body

Post workout:

• 2 scoops of Whey Protein and 2 baked potatoes

Competition:

6:00 am:

• ½ cup plain oatmeal
• 8 egg whites

9:00 am:

• boiled chicken breast
• ½ cup plain oatmeal

12:00 pm:

• 1 can sodium free tuna
• ½ cup plain oatmeal

3:00 pm:

• 8 egg whites
• ½ cup plain oatmeal

6:00 pm:

• boiled chicken breast
• 1 cup broccoli and cauliflower

9:00 pm:

• 8 egg whites
• 1 cup broccoli and cauliflower
• (Mon and Wed. night steak and potatoes for dinner)

Post workout:

• 1 scoop of Whey Protein

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Jonathan Berg.

What Supplements Have Given You The Greatest Gains?

Nothing beats whole foods in my opinion, but for that fast protein absorption I love Whey Protein. I also take creatine, glutamine and amino acids.

Why Do You Love Bodybuilding?

The human body is such an amazing mechanism. People take for granted how we function. I enjoy toying around with workouts and food just to see how my body can adapt. So many of us treat our bodies like garbage.

Would we fill our Porsche with sugar water? I also love the whole control aspect of weighing my food and recording every aspect of my training. Kind of sick and regimented, but that is what keeps me focused.

What Are Your Future Bodybuilding Plans?

Vicki and I both plan on taking this year off and train together. Our focus this year is on planning our wedding, and family time. We'll come back together again in the near future to defend our couples title.

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Vicki & Jonathan.

What One Tip Would You Give Other Bodybuilders?

One word... Consistency. I have so many people ask me for programs and meal plans but never stick to it. If you stick with something long enough you will see results. Everyone is looking for that miracle workout or meal plan. Just stick with a clean diet and stay hard at training and the results will come over time.

Who Are Your Favorite Bodybuilders?

Lee Priest and Dennis Wolf.

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.