VITAL STATS Name: Matthew Karban E-mail: karban.matthew@mayo.edu Age: 32 Where: Rochester, MN Height: 5'10" Weight: 218 Lbs Years Bodybuilding: 12 Favorite Bodypart: Everything Favorite Exercise: Bench Press Favorite Supplements: MuscleTech Anabolic Halo, Gaspari PlasmaJet, Biotest Workout Fuel

How Did You Get Started?

I have always lifted since early high school however did not get serious until the last few years. I have always wanted to compete, but never really thought I'd do it. I finally figured my 2 small boys would someday be proud to have a bodybuilder dad!

I started a surgical residency in 2005 and due to the endless hours of work and stress as an intern, my weight plummeted to an all time low of around 155lbs. I literally looked like a malnourished 12 year old boy! I knew I had to make some changes for my physical health and mental well-being, so I started training whenever I had the chance. I slowly regained my physique and felt healthier and more confident. Then I ran into a fellow local bodybuilder who provided me with the knowledge and experience needed to become competitive and give me the confidence to actually hit the stage.

He helped me with diet, training and posing. This friend of mine is Chris Santamaria who is currently making a name for himself on the bodybuilding scene and hopefully you'll see him soon sweeping the national scene.

I continue to stay motivated since I'm surrounded by people who push me everyday. My wife has been my biggest supporter and continues to motivate me by saying things like, "No, I don't see the increased vascularity in your legs", "You're not that big", "You look pretty smooth lately", "You're not that ripped", "No, you don't look like a bodybuilder in that shirt", "I can't picture you ever having shredded glutes!". It keeps me humble and motivates me even more to prove her wrong. Thanks Tami!

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Matthew Karban.

What Workout Plan Worked Best For You?

I usually use a 4 day split, but recently changed to a 5 day split to divide up my quads and hamstrings to give them more attention. My new split is as follows:

Day 1 - Chest:

• Dumbbell Press: 5 Sets - 2 Sets Warm-Up, 3 Sets Of 10 Reps
• Incline Bench: 3 Sets Of 10 Reps
• Dumbbell Flyes: 3 Sets Of 12 Reps
• Cable Crossovers: 3 Sets Of 15 Reps
• Stretching: 3 Sets Of 30 Second Stretch

Day 2 - Back:

• Pulldowns: 2 Sets Warm-Up
• Deadlifts: 3 Sets Of 10 Reps
• Pull-Ups: 3 Sets To Failure
• Bent Row: 3 Sets Of 10 Reps
• Cable Row: 3 Sets Of 10 Reps
• Shrugs: 4 Sets Of 10 Reps
• Stretching: 3 Sets Of 30 Second Stretch

Day 4 - Shoulder/Arms:

• Machine Shoulder Press: 5 Sets - 2 Sets Warm-Up, 3 Sets Of 10 Reps
• Dumbbell Lat Raise: 3 Sets Of 10 Reps
• Dumbbell Rear Delts: 3 Sets Of 10 Reps
• Dumbbell Curls: 3 Sets Of 10 Reps
• Barbell Drag Curls: 3 Sets Of 10 Reps
• Triceps Pushdowns: 3 Sets Of 10 Reps
• Triceps Rope Pushdowns: 3 Sets Of 10 Reps
• Stretching: 3 Sets Of 30 Second Stretch

Day 5 - Quads/Calves:

• Warm-Up On Bike: 1 Set For 10 Minutes
• Leg Press: 4 Sets Of 15-20 Reps
• Dumbbell Lunges: 4 Sets Of 12 Reps
• Leg Extensions: 4 Sets Of 15 Reps
• Standing Calf Raise: 5 Sets Of 12 Reps
• Bike At High Resistance: 1 Set For 15 Minutes

Day 6 - Hams/Calves:

• Warm-Up On Bike: 1 Set For 10 Minutes
• Stiff Legged Deadlifts: 4 Sets Of 15 Reps
• Lying Leg Curl: 4 Sets Of 12 Reps
• Seated Leg Curl: 4 Sets Of 12 Reps
• Seated Calf Raise: 5 Sets Of 12 Reps

During contest prep I was doing roughly 2 hours of cardio per day, 1 hr upon waking and 1 hr post workout. In the off-season, I am only doing 30 minutes either post workout or upon waking 3-5 days/week depending on how fast I'm gaining weight.

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Matthew Karban.

What Nutrition Plan Has Worked Best For You?

Contest prep: My 15 week prep consisted of low carbs in the beginning, progressing to ketogenic in the final 6 weeks. Sample day in the weeks prior to contest:

Meal 1:

• 40g Egg Whites
• 2 Tbls Natural Peanut Butter

Meal 2:

• 40g Whey Protein Isolate
• 20g Fish Oil

Meal 3:

• 40g Chicken Breast
• 1 Cup Broccoli

Meal 4:

• 40g Whey Protein Isolate
• 2 Tbls Natural Peanut Butter

Meal 5:

• 40g Lean Bison
• 1 Cup Spinach

Meal 6:

• 40g Whey Protein Isolate
• 1/4 Cup Cashews

Meal 7:

• 40g Whey Protein Isolate

Off-season diet: I have still kept foods clean but increased carbs and total calories.

Meal 1:

• 6 Whole Eggs/3 Egg Whites
• 4 Slices Ezekiel Bread
• 2 Tbls Peanut Butter

Meal 2:

• 50g Whey Protein Isolate
• 20g Fish Oil

Meal 3:

• 2 Chicken Breasts
• 1 Cup Green Veggies
• 1/3 Cup Peanuts

Meal 4 - Pre Workout:

• Biotest Workout Fuel With Added BCAAs

Meal 5:

• MuscleTech Anabolic Halo Immediately After Training
• Wait 30 Minutes Then 50g Protein Hydrosylate
• 100g Kids Cereal

Meal 6:

• 50g Lean Bison
• 1 Cup Brown Rice

Meal 7:

• 50g Whey Protein Isolate
• 1/2 Cup Peanuts

Meal 8:

• 6 Whole Eggs/3 Egg Whites

Both in contest and off-season I give myself 1 cheat day. I usually eat anything I want for 3 of my meals that day. I try to limit it to protein and simple carbs only, but am not too strict with this. I eat until I'm full and address all my cravings so I can make it through the following week without cheating.

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Matthew Karban.

What Supplements Have Given You The Greatest Gains?

Any of the pre-workout supplements are great. I like MuscleTech NaNO Vapor, Biotest Workout Fuel, Gaspari PlasmaJet and Muscle Asylum Altered State. For post workout I use MT Anabolic Halo which works well. Otherwise the basics like a good whey protein isolate, fish oil and multivitamin are a must.

Why Do You Love Bodybuilding?

I've always performed best when given an ultimate goal to achieve. Bodybuilding is a sport with endless goals. You are constantly competing against yourself trying to push your body to new levels. Each time you look in the mirror you find something else to improve. It's difficult to ever be satisfied.

Not only is it a physical challenge, but more so mentally. Especially when you're forced to watch your wife and children eat cookies, cake, pasta, bread, ice cream, or any carb for that matter during contest prep! It also allows me to unleash my stress from work.

What Are Your Future Bodybuilding Plans?

Short term goals: Gain 30 lbs over the next year and move up to light-heavyweight class. Maintain reasonable body fat levels over the off-season. Achieve body fat levels of ~3% for next show. Compete in late 2009 or early 2010 and win my weight class. Long term goals: (Years from now) Qualify for and place in national level competition.

What One Tip Would You Give Other Bodybuilders?

I would tell other bodybuilders that there is a big difference in those who claim to be bodybuilders and those who truly compete. One really does not know the extent or levels of training and diet required to step up on stage until they actually do it. If you truly want to push your body to the full extent and really see what is capable of, set your goals on doing a show. You'll be amazed at the final result and motivated even more to push yourself to the next level. Plus the shock of dieting really helps with the post contest growth phase!

Who Are Your Favorite Bodybuilders?

• Dennis Wolf
• Phil Heath
• Silvio Samuel
• Arnold

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Matthew Karban.

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