How Did You Get Started?

I was really skinny, so I wanted to gain some muscle mass. I founded a small home-made gym in the ground floor of our house. I made the barbells from concrete and bought the dumbbells. However, I didn't know how I should workout. I did lot of sets, lots of exercises, but there was one great mistake... the nutrition. I didn't eat correctly and thought 15 rolls was enough for my muscles.

What Workout Plan Worked Best For You?

Sample Training Routine

A: Legs & shoulders

Legs:
- Quad extensions - warm-up 2x 30
- Barbell squats 4x 10,8,6,6
- Leg press 4x 10,8,6,6
- Leg extensions 3x 10
- Lying leg curls 4x 10,8,8,8
- Stiffed leg deadlifts 3x 12
Calves
- Seated calf raises 4x 15
- Standing calf raises 4x 10
Shoulders
- Bent over lateral raises 4x 10-12
- Seated barbell presses 4x 10
- Standing side lateral raises 4x 10-12

B: Chest & biceps

Chest
- Incline dumbbell presses 4x 12,10,8,6
- Incline dumbbell flyes 4x 10
- Barbell bench presses 3x 8
- Dumbbell pullover 3x 12
Biceps
- Standing barbell curls 4x8
- Alternate dumbbell curls 3x 10
- Machine curls 4x 12

C: Back & Triceps

Back
- Pullups 4x10
- Bent barbell rows 4x8
- One arm dumbbell rows 3x 10
- Deadlifts/hyperextensions 4x8/15
Triceps
- Robe pushups 3x 15
- Barber French pressFrench presses 4x8
- Tricep dips 3x10

Abdominals: I do it every second workout. The basic lying crunches 3x 20

Click Image To Enlarge.

What Nutrition Plan Has Worked Best For You?

Off-season Diet

Breakfast
- 8 eggs(only 1 yellow)
- 300 grams of cornflakes with 500ml of milk
- 5-10 slices of brown bread with jam

2 meal
- Shake ( protein and carb) 120g
- Fresh fruit

Lunch
- 200-400 grams of meat / 10 eggs
- 100-400 grams of rice/potatoes/pastas
- vegetable

4 meal ( pre-workout)
- 500 grams of pudding with sponges
- 70 grams of protein drink

5 meal (after-workout)
- Shake (glucose 70 grams + 50 grams of protein)
-1 banana

Dinner #1
- 200-400 grams of rice/potatoes/pastas
- 200-400 grams of meat / 10 eggs
- Vegetable

Dinner #2 (15 minutes before sleep)
- 1 liter of full-fat milk
- 1 spoon of olive oil

What Supplements Have Given You The Greatest Gains?

Well, because I'm an ectomorph somatotype I need more carbohydrates. I usually eat from 800 to 1200 grams of carbohydrates every day. At first the complex carbs as much as I can and the rest are faster carbs (raisins, cornflakes, honey, etc.) And then, there is a place for supplements, to fill the rest of the daily amount you need.

I use the Whey Protein during the day and after workout, and Casein protein for the night because of slower absorption.

The carbohydrate drink: I use Glucose - I take 70 grams immediately after the workout. During the day I sometimes drink the Mega Mass 4000.

Amino Acids: I use BCAAs mostly in contest preparation, it protects the muscles, makes regeneration faster.

RELATED PRODUCT

Weider Presents: Weider Giant Mega Mass 4000 High in Protein! Bursting with Healthy Power Packed Calories! Loaded with the latest performance Nutrients! Victory Mega Mass 4000 is a true giant among Gainers! Try it now. [ Click here to learn more. ]

I never take the Creatine. My opinion is it doesn't work.

Why do you love Bodybuilding?

I love bodybuilding because it's not a collective sport. In collective sports, you can have a talent, be the best, but if there is a teammate who doesn't have it, he can spoil your team results, your career and hide you. In bodybuilding, it's only up to you. If you keep the best diet, workout as hard as you can, then you know you did your best and the judges will see and appreciate it. In bodybuilding, you change your body. Arnold Schwarzenegger said, "You are like a sculptor, but you change the human's body, which is built from blood, muscles and bones. The sculptor just adds the clay here and there and the statue is done. You must choose the correct exercises to build the best symetrical body."

Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

Short-term Plan:

I'm preparing for the Musclemania Show in Miami, June '09. I skipped this year to improve my weaker points and totally gain the muscle mass. I want to come on stage ready and ripped as h-ll. I'm sure that my symmetrical body, professional performing and excellent posing will make great results. I'm not shy to say: "I'm going to win that contest."

Long-term Plan:

As soon as I can, I would like to move to United States and settle there. I will stay in New York City because my girlfriend Bara is playing college basketball and studying there, so that's the reason why. I'm ready to work there as a professionally certified personal trainer. Bodybuilding is more popular in US, so there are more fans, money, possible sponsors, and competitions.

Click Image To Enlarge.

I'm sure living in US will be one big impulse for my bodybuilding, modeling and career. If God allows me to enter the professionals, I will be the happiest man. I very serious about my plans and if you are interested and willing to sponsor and support my bodybuilding career, please visit my web site (www.petrprielozny.com) to contact me. I will really appreciate it.

What One Tip Would You Give Other Bodybuilders?

The most important - Don't forget about correct nutrition. Even if you train as hard as you can, you will never see the real results you would see with correct nutrition.

The nutrition is the most important thing in bodybuilding, more than workouts. The old rule says: "Bodybuilding is 70% nutrition and 30% workout. Try to eat 6-8 meals a day, lot of proteins, less of fats and enough of carbs.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger:

Because he got what he always wanted. He made bodybuilding and fitness as popular as it is. Just because of him, it's so known.

Ronnie Coleman:

He really loves bodybuilding and knows exactly what to do. He has a beautiful body, I really love his muscles and his soul. He is really kind and friendly man.

Kevin Levrone:

He was on the top, and decided to finish his career before his health broke. He is really brave to be able to live with just a half of what he built his whole life - the bodybuilder's body.

Calling All Over 40 Amateurs!

Enter Now! You Could Be The Next Amateur Of The Week! Hundreds of thousands of people from around the world will know all about you... you'll be famous! You will also win a Bodybuilding.com T-Shirt that says "Amateur Bodybuilder Of The Week" and $50 worth of FREE supplements! [ Click here to learn more. ]

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.

---