How Did You Get Started?

Started training in 2005 at the age of seventeen and stopped training for around three years due to other commitments. Last July 2009 I was weighing merely 135lbs and decided to start working out again. Even though now I consider myself as a very busy person, I believe that training and proper nutrition is what keeps me going.

Click To Enlarge.
Mark Cassar.

What Workout Plan Worked Best For You?

I always stick with the basics. I believe that overall mass can be achieved by incorporating core exercises into your training routine. At the moment I am in bulking phase and my training routine looks like the following:

Day 1: Chest

• Flat Bench Press: 3 sets of 12, 8, 6 reps
• Incline Dumbbell Presses: 3 sets of 10, 8, 6 reps
• Dips: 3 sets of 15, 12, 10 reps
• Cable Crossovers: 3 sets of 15, 12, 10 reps
• Dumbbell Flyes: 3 sets of 12, 10, 8 reps

Day 2: Quads

• Squats: 4 sets of 15, 10, 8, 6 reps
• Leg Press: 3 sets of 10, 8, 6 reps
• Hack Squats: 3 sets of 12, 10, 8 reps
• Lunges: 3 sets of 12, 10, 8 reps
• Leg Extensions: 3 sets of 12, 10, 8 reps

Day 3: Back

• Chin-Ups: 3 sets of 15, 12, 10 reps
• Bar Rowing: 3 sets of 10, 8, 6 reps
• Deadlifts: 3 sets of 10, 8, 6 reps
• Dumbbell Rowing: 3 sets of 10, 8, 6 reps
• Close Grip Lat Pulldown: 3 sets of 12, 10, 8 reps

Day 4: Shoulders

• Military Press: 3 sets of 10, 8, 6 reps
• Side Lateral Raises: 3 sets of 10, 8, 6 reps
• Front Dumbbell Raises: 3 sets of 10, 8, 6 reps
• Rear Lateral Raises: 3 sets of 12, 10, 8 reps
• Upright Rows/Shrugs: 3 sets of 12, 10, 8 reps

Day 5: Arms

• Close Grip Bench Press: 3 sets of 10, 8, 6 reps
• Skull Crushers: 3 sets of 10, 8, 6 reps
• Dips: 3 sets of 15, 12, 10 reps
• Rope Extensions: 3 sets of 12, 10, 8 reps
• Preacher Curls: 3 sets of 10, 8, 6 reps
• Barbell Curls: 3 sets of 10, 8, 6 reps
• Hammer Curls: 3 sets of 10, 8, 6 reps
• Concentration Curls: 3 sets of 12, 10, 8 reps

Day 6: Hamstrings/Calves

• Stiff Leg Deadlifts: 3 sets of 12, 10, 8 reps
• Standing Hamstring Curls: 3 sets of 12, 10, 8 reps
• Seated Hamstring Curls: 3 sets of 12, 10, 8 reps
• Standing Calve Raises: 3 sets of 12, 10, 8 reps
• Seated Calve Raises: 3 sets of 12, 10, 8 reps
• Leg Press Calve Extension: 3 sets of 10, 8, 6 reps

Day 7: Off

Click To Enlarge.
Mark Cassar.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 4 whole eggs
• 415ml skimmed milk
• 100g oats

Meal 2:

• 250g chicken
• 118g mixed vegetables

Meal 3:

• 6 slices brown bread stuffed with 100g lean beef

Meal 4:

• 200g pasta
• 200g lean beef

Meal 5:

• 200g pasta
• 200g lean beef

Meal 6:

• 250g chicken
• 118g mixed vegetables

Meal 7: Post-Workout

• 2 Scoops Champion Pure Whey Protein

Click To Enlarge.
Mark Cassar.

What Supplements Have Given You The Greatest Gains?

I believe that supplements are there as a helping aid. The most important thing in our lifestyle is proper nutrition and nutrition cannot be replaced by supplements. The supplements that gave me the greatest results are Champion Pure Whey Protein and Ultimate Nutrition Creatine Monohydrate in my offseason and Universal Animal Cuts to get in shape and burn that extra fat.

Why do you love Bodybuilding?

More than any other sports bodybuilding is a lifestyle that you must follow every day. Bodybuilding unlike many other sports reflects the work done into something visible i.e. your body. Bodybuilding is like sculpting your own body the way you want it to look like.

What Motivates You To Follow A Healthy Lifestyle?

My training partner and the results I have achieved through this year and 2 months of training.

What Are Your Future Bodybuilding Plans?

My short term future bodybuilding plan is to build more overall quality mass. As for bodybuilding longer term plans I wish to compete in a local bodybuilding contest and also continue building overall quality mass to my frame.

Click To Enlarge.
Mark Cassar.

What One Tip Would You Give Other Bodybuilders?

One tip I would give to other bodybuilders is to be consistent and never give up! I believe that consistency is the key for better bodies. Training hard, eating well and enough rest are the keys of a successful bodybuilder!

Who Are Your Favorite Bodybuilders?

• Flex Wheeler
• Dexter Jackson
• Lee Priest

What Features Do You Use On Bodybuilding.com?

When I am not in the gym and have some free time I try to read as many articles on Bodybuilding.com as I can. Nearly all my knowledge I got is thanks to these articles. I also follow most of the contests on Bodybuilding.com.

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.

---