VITAL STATS Name: Kevin DeHaven E-mail: Kevin@issresearch.com Age: 41 Where: Charlotte, NC Height: 5'9" Weight: 215 Competition 255 Off Seaso Years Bodybuilding: 15 Favorite Bodypart: All and whichever does not hurt as bad so I can train hard! Favorite Exercise: Bench Press Favorite Supplements: All ISS and Oh Yeah

How Did You Get Started?

I always wanted to be big and muscular so near the end of my partying days I got started.

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Kevin DeHaven.

What Workout Plan Worked Best For You?

I train:

• Saturday: Chest, Calves, Triceps Touch Up
• Sunday: Quads And Hams
• Monday: Off
• Tuesday: Arms
• Wednesday: Shoulders, Calves
• Thursday: Back
• Friday: Off

Chest

• Incline Smith Machine Press: 4 Sets
• Dumbbell Flyes: 3 Sets
• Flat Bench Dumbbells: 3 Sets
• Cable Flyes: 3 Sets
• Calf Raises: 4-6 Sets

Click Here For A Printable Log Of Kevin DeHaven's Chest Workout.

Hams

• Lying Leg Curls: 4 Sets
• Superset:

One Leg Curl: 4 Sets
Lying Leg Curls: 4 Sets


Click Here For A Printable Log Of Kevin DeHaven's Hamstring Workout.

Quads

• Squat: 5 Sets
• Leg Press: 3-4 Sets
• Lunges: 3 Sets
• Leg Extensions: 2-3 Sets

Click Here For A Printable Log Of Kevin DeHaven's Quadriceps Workout.

Arms

Varies But 9-12 Sets For Biceps And Triceps

Shoulders

• Rear Laterals: 4 Sets
• Side Laterals: 4 Sets
• Shoulder Press: 4 Sets
• Side Laterals: 2 Sets
• Shrugs: 2-3 Sets

Click Here For A Printable Log Of Kevin DeHaven's Shoulder Workout.

Back

• Bent Over Row: 4 Sets
• Wide Grip Pulldowns: 3 Sets
• Seated Cable Row: 3 Sets
• Reverse Pulldowns: 3 Sets
• Barbell Pullovers: 3 Sets

Click Here For A Printable Log Of Kevin DeHaven's Back Workout.

Always heavy always fast paced and lots of reps...it is volume training but as heavy as I can with proper form no more than 45-60 seconds rest between sets. Example of rep range 20-30 reps first set or two then 15, 12 and never less than 10.

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Kevin DeHaven.

What Nutrition Plan Has Worked Best For You?

I eat a lot of clean food and a ton of calories off season could be 400 of protein 500-600 of carbs 100 of fat including 2 shakes and a post workout shake. But 4 solid meals for sure.

Pre contest this last time was 350 protien and started at 330 carbs slowly reduced down to as low as 60 then carbed back up for 2 weeks.

Current diet at this moment and 1 week out from a show:

Meal 1

• 4 Egg Whites
• 1 Cup Veggies
• 8 Oz Chicken
• 1/2 Cup Oats

Meal 2

• 8oz Fish
• 6oz Yam
• 1 Can Spinach

Meal 3

• 8oz Chicken
• 6oz Yam
• Asparagus

Meal 4

• 8 Oz Fish
• 1 Can Spinach

Meal 5

• 8 Oz Chicken
• 1 Large Salad

Meal 6

• 8 Oz Shrimp
• 2 Egg Whites
• Asparagus

Sample Off-Season

Meal 1

• 1 Cup Oats
• 8oz Juice
• 2 Whole Eggs
• 8 Egg Whites

Meal 2

• 1.5 Cups Rice
• 6-8 Oz Steak
• Apple Or Banana

Meal 3

• 10 Oz Yam
• 6-8oz Chicken

Meal 4

• 3 Scoops ProM3
• 1 Cup Oats
• 1 Tablespoon Peanut Butter

Meal 5

• 6-8oz Lean Beef
• 1 Cup Rice
• 1 Cup Veggies
• Apple Or Banana

Meal 6

• Fish Or Steak 6-8oz
• 1 Cup Rice
• 1 Cup Veggies

Late Night

• 1 Scoop Micellar Matrix
• 2 Scoops Prom3
• 1 Tablespoon Peanut Butter

Post Workout

• 2 Scoops Whey Power
• 1/2 Cup Oats
• 16 Oz Gator Or Powerade

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Kevin DeHaven.

What Supplements Have Given You The Greatest Gains?

• Resatur8
• Protein
• Glutamine
• AM/PM Promino

Why Do You Love Bodybuilding?

I love to train and the pump I get while training ...bodybuilding requires extreme commitment and discipline that not many can stay with so I guess it makes me feel good to be able to do something that not everyone can do. I speak more of diet than training. Training is fun and easy. Diet requires much work and discipline!!

What Motivates You To Follow A Healthy Lifestyle?

I want to look and feel good and be healthy and being that I sell supplements for a living it sure doesn't hurt. I love the way I feel when I train.

What Made You Want To Achieve Your Goals?

For most of my life I quit everything I started. Today I follow through with commitments...I cant quit anymore.

What Are Your Future Bodybuilding Plans?

I just won the open heavyweight at the NC state and have been competing off and on for 12 years. I plan on continuing to eat healthy and train for the rest of my life I hope!

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Kevin DeHaven.

What One Tip Would You Give Other Bodybuilders?

Consistency is the only secret!

That is the key to success...period. It isn't one supplement or one workout plan or theory or diet it is consistent diet, training and supplementation. Any plan will yield results if you stick to it.

Who Are Your Favorite Bodybuilders?

• Jay Cutler
• Dorian Yates

What Features Do You Use On Bodybuilding.com?

I am all over the site. Great info no matter what your goals are.

BodySpace

http://bodyspace.bodybuilding.com/DDAWG/

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