How Did You Get Started?

I played hockey in High School and started training my junior year to gain size and strength. I have been hooked ever since.

Click Image To Enlarge.
Ron Parmeter.

What Workout Plan Worked Best For You?

I have experienced the best gains using a four day split. It consists of two days for upper body and two days lower body. I like the fact that there is plenty of time for recovery. Every few weeks I change things up and train each body part on its own day during the course of a week. The following program was what I used this off season.

Day 1: Quads, Hams & Calves

• Leg Press 1 x 12, 1 x 8, 1 x 50
• Hack Squat 1 x 12, 1 x 30
• Full Squats 1 x 10, 1 x 20
• Leg Extension 1 x 20
• Seated Leg Curl 2 x 15
• Lying Leg Curl 1 x 21's
• Seated Calf Raises 3 x 8-12
• Calf Press 3 x 15-25

Click Here For A Printable Log Of Day 1: Quads, Hams & Calves.

Day 2: Chest, Deltoids & Triceps

• Incline Dumbbell Bench Press 1 x 5, 1 x 7, 1 x 12
• Dumbbell Bench Press 1 x 5, 1 x 9
• Cable Crossover 2 x 21's
• Dips 1 x max super set with
• Push ups 1 x max
• Seated Dumbbell Press 1 x 5, 1 x 9
• Incline lateral raise 1 x 12, 1 x 10
• Tri set of: 1 arm front raise, 1 arm lateral, rear delt raises 3 sets of 8-12 reps
• Triceps pressdowns 1 x 5, 1 x 7, 1 x 9
• Seated press 1 x 12, 1 x 12
• Triceps Dip 1 x max

Click Here For A Printable Log Of Day 2: Chest, Deltoids & Triceps.

Day 3: Quads, Hams & Calves

• Stiff-Legged Deadlift 1 x 5, 1 x 10, 1 x 20
• Leg curl 1 x 5, 1 x 7, 1 x 30
• Glute Ham raise 1 x 12, 1 x 10
• Lunge 1 x 15, 1 x 25
• Leg extension 1 x 100
• Sissy squats 1 x 12, 1 x 12
• Seated Calf Raise 1 x 50
• Calf Press 1 x 100

Click Here For A Printable Log Of Day 3: Quads, Hams & Calves.

Day 4: Back & Biceps

• Chinups 1 x 5, 1 x 7, 1 x 9
• Pullups 1 x 5, 1 x 7
• V bar chin 1 x 5, 1 x 7
• One arm row 1 x 5, 1 x 7
• Deadlifts 1 x 5, 1 x 8, 1 x 20
• Straight arm pulldowns 1 x 20 superset with
• Pullover 1 x 12
• Preacher curl 1 x 5, 1 x 7, 1 x 9
• Incline dumbbell curl 1 x 6, 1 x 8
• Spider curl 1 x 12, 1 x 8
• Hammer curl 1 x 5, 1 x 7

Click Here For A Printable Log Of Day 4: Back & Biceps.

Click Image To Enlarge.
Ron Parmeter.

What Nutrition Plan Has Worked Best For You?

During the past few years of dieting I have tried several different dieting methods in an attempt to strip body fat and maintain muscle. What I have found that works best for me is a long diet, usually around 20 weeks. I have found that lower carbohydrate diets do not work for me. I become very sluggish and my intensity in the gym diminishes. What I am currently eating is as follows.

Meal 1:
• 9 eggs (2 whole eggs and 7 whites)
• 1 slice of Ezekial Bread
• 200 grams of Grapefruit
• 1 cup of Black Coffee

Meals 2,3,4,5:

• 6 ounces of chicken
• ? cup Brown Rice
• 5 Almonds

Pre Workout:

• 3 grams of PrimaForce Beta Alanine
• 2 Scoops of SciVation VasoCharge
• 5 grams of AST BCAA's
• 5 grams of Optimum Nutrition Glutamine

Post Workout:

• 3 grams of PrimaForce Beta Alanine
• 5 grams of Optimum Nutrition Glutamine
• 5 grams of AST BCAA's
• 40 grams of IDS Whey Isolate

Meal 6 Before Bed:

• 40 Grams of Optimum Nutrition Casein Protein
• 5 Almonds
• ISS ZMA

What Supplements Have Given You The Greatest Gains?

I really like Waxy Maize in the off season. I also like Beta-Alanine, Creatine and Glutamine.

Why do you love Bodybuilding?

I get to compete against myself on a daily basis. It is the only sport that all of your success is determined by your discipline and work ethic. It also requires a lifestyle that is not normal to most people.

What Are Your Future Bodybuilding Plans?

I will be competing on May 31st 2008 in the USBF Plattsburgh Pro-Am. I would like to further knowledge myself about training and nutrition and gain a sponsor. I also want to compete in a WNBF show next year.

Click Image To Enlarge.
Ron Parmeter.

What One Tip Would You Give Other Bodybuilders?

Ask as many people as you can what has worked for them. Try several different training and nutrition methods until you find what works for you.

Who Are Your Favorite Bodybuilders?

Phil Heath and Jay Cutler.

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.

---