How Did You Get Started?

I started Bodybuilding at the age of 19 at a youth center in my local town in 2003. A year later I started working at the local gym and got recognition from the gym owner who encouraged me to compete in 2004.

In December of 2004 I did my first show placing 1 in the middle weights. In 2006 I went into my 2nd show placing 3rd in the middle weight class. Just recently in June of 2008 I placed 1st in the middle and came very close to winning the Overall.

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Robert Vaters.

What Workout Plan Worked Best For You?

Workout #1 Quads:

• Leg Extensions = 25 reps (low weight)
• Single Leg Press = 3 sets x 10 reps
• Single Leg Extensions = 3 sets 10 reps
• Leg press (with feet pointing outward) = 3 sets x 12 reps

Click Here For A Printable Log Of Workout #1.

Workout #2 Chest:

• Flat bench press = 4 sets x 10 reps
• Decline press = 3 sets 12 reps
• Dumbbell Flys = 2 sets 10 reps
• Dumbbell pullovers = 3 sets x 8 reps
• Sit-ups (use a 25 lbs Plate) = 4 sets 15 reps

Click Here For A Printable Log Of Workout #2.

Workout #3 Back:

• Deadlifts = 3 sets x 10 reps
• Underhand Barbell Rows = 3 sets x 10 reps
• Lateral Pull Downs (behind neck) = 4 sets x 12 reps
• Barbell Shrugs (with bar behind you) = 4 sets x10 reps
• Leg Raises = 3 sets x15 reps

Click Here For A Printable Log Of Workout #3.

Workout #4 Biceps & Triceps:

• Barbell curls = 3 sets 10 reps
• Dumbbell Hammer curls = 3 sets x 8 reps
• Weighted dips = 4 sets x 10-12 reps
• Triceps extensions Dumbbell = 3 sets x 10 reps
• Sit-up = 3 sets x 20 reps with 25 lbs plate

Click Here For A Printable Log Of Workout #4.

What Nutrition Plan Has Worked Best For You?

Ok here we go. From weeks 16-12 I had worked on cutting out my Starchy (dirty) carbs and began increasing my protein intake. Weeks 12-8 I increased my intake of veggies. Week 8 I cut out all fruit which was very hard.

From week 8-3 my diet consisted of mainly chicken breast, lean ground beef, steak, sweet potato, red potatoes, and rice. No cheat meals! Weeks 2- show time, All I had eaten was Chicken Brest (A LOT!), Sweet potato and Whole wheat rice. Also I was eating 3 servings of veggies each day for the last 2 weeks.

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Robert Vaters.

What Supplements Have Given You The Greatest Gains?

• Pure creatine monohydrate
• Most weight gainers
• Tribulus
• ZMA
• Omega 3-6-9's

During my contest prep my supplements were:

• ZMA
• Pure creatine monohydrate
• Lots of BCAAs
• Lots of Omega 3-6-9's
• Venom Hyperdrive
• Cranberry extract
• Multivitamins
• Vitamin C
• Digestive enzymes
• 6 OXO

Why do you love Bodybuilding?

First of all for me this sport is like working with art. I take photos of my posing and work on areas of weakness building them to develop a better physique. I also enjoy helping others prepare for competitions, and achieve personal fitness goals.

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Robert Vaters.

What Are Your Future Bodybuilding Plans?

I plan on doing one more show in which I will weight about 10 lbs more than my previous show and finally take home an overall trophy. I will also continue helping out people to get ready for future competitions.

What One Tip Would You Give Other Bodybuilders?

When it comes to time to get ready for a show, "Sacrificing a cheat meal will make the difference between 1st and 2nd place." Also going the extra week(s) preparing for a show will only give you an advantage and advantage with the competitive edge.

I found that focusing on a proper diet and working smart with correct training adjustments will balance out giving you the almost perfect package on stage (No one is perfect).

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Robert Vaters.

Who Are Your Favorite Bodybuilders?

• Flex Wheeler
• Shawn Ray
• Kevin Levrone
• Phil Heath
• Jay Cutler (very nice guy)

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.

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