VITAL STATS Name: Ryan Cameron E-mail: camster68@hotmail.com Age: 22 Where: Ottawa, Ontario, Canada Height: 5'8" Weight: 165 lbs Years Bodybuilding: 1 Favorite Bodypart: Shoulders Favorite Exercise: Side laterals Favorite Supplements: Whey Isolate, Omega 3 caps

How Did You Get Started?

I started working out for hockey. I played competitive hockey since I was 5 and up until the junior level. I eventually quit when I realized I would rather workout than play hockey. Since then my training has kept on getting better, now that I can put all my focus into bodybuilding.

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Ryan Cameron.

What Workout Plan Worked Best For You?

Chest, Shoulders, Triceps:

• Incline Bench 3 x 12
• Flys 3 x 15
• Dips 3 x 15
• Shoulder press (rotate bar and dumbbells) 3 x 12
• Side laterals 3 x 15
• Rear delt raises 3 x 15
• Close grip bench 3 x 15
• Rope pulldowns 3 x 15

Click Here For A Printable Log Of Chest, Shoulders, Triceps.

Back, Biceps:

• Pull ups 4 x 10
• Close grip pull downs 3 x 12
• Barbell bent over rows 3 x 12
• Barbell curls 3 x 12
• Rope hammer curls 3 x 12
• One arm cable curls 3 x 12

Click Here For A Printable Log Of Back, Biceps.

Rest/Cardio:

Elliptical - intervals 30 seconds hard, 90 seconds easy

Click Here For A Printable Log Of Cardio.

Legs:

• Front squats 3 x 20
• Legs press 3 x 15
• Stiff leg Deadlifts 3 x 12
• Leg extensions 3 x 15
• Leg curls 3 x 12
• Seated calf 3 x 25

Click Here For A Printable Log Of Legs.

Abs:

I'll mostly do hanging leg raises and rope crunches, twice a week.

Cardio:

Depending on competition time would determine how many days a week I was doing cardio. At the start I was doing 2 days a week up to everyday a few weeks out from the comp.

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Ryan Cameron.

What Nutrition Plan Has Worked Best For You?

Diet Approx. 2000 Calories

Meal 1 or Preworkout Meal On Workout Days

• 10 Egg Whites
• 4 Tablespoons Oatmeal
• ½ Cup Green Peppers Chopped
• 3 Cups Of Water

Meal 2 or Postworkout Meal On Workout Days

• 5 oz Chicken Breast
• 3 oz Sweetpotato
• ½ cup Broccoli
• 3 cups of Water

Meal 3

• 5 oz Chicken Breast
• ½ cup Green Peppers, chopped
• 2 Fish Oil Caps
• 1 tablespoon Flax Oil
• 3 cups of Water

Meal 4

• 5 oz Chicken Breast
• 1 cup Broccoli
• 2 Fish Oil Caps
• 1 tablespoon Flax Oil
• 3 cups of Water

Meal 5

• 5 oz Chicken Breast
• 1 cup Broccoli
• 2 Fish Oil Caps
• 2 teaspoons Flax Oil
• 3 cups of Water

Every fourth day use extra protein. So add 5 oz chicken to meal 1 and 10 egg whites to meal 2.

The first meals 1 and 2 are either eaten in that order, or if you workout later at night then eat them at that time so for breakfast on that day you would start at meal 3.

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Ryan Cameron.

What Supplements Have Given You The Greatest Gains?

I use Whey Isolate, Purple K, Omega 3 caps, flax seed oil. Omega 3 and flax has made the biggest improvements on my physique. They were the missing part of my diet.

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Ryan Cameron.

Why Do You Love Bodybuilding?

I love bodybuilding for many reasons. I love how it makes you look. I love the pump and the endorphins you get from working out hard.

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Ryan Cameron.

What Are Your Future Bodybuilding Plans?

My future plans are to compete at the Eastern Ontario Championships on November 1st. This is where I would like to qualify for the provincials. I would like to make it as far as I can but I'm setting my goals one step at a time.

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Ryan Cameron.

What One Tip Would You Give Other Bodybuilders?

One tip that I would give other bodybuilders would be, to get your diet on track. Since I joined bb.com and made a bodyspace, people keep asking me what I do for cardio and or for my workouts.

Those are important but I would say diet is number one! I've been training since I was 13 and my body only started to change once I started eating right. Find out how many calories you need and write yourself a diet.

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Ryan Cameron.

Who Are Your Favorite Bodybuilders?

Frank Zane, Troy Alves, Darrem Charles. I like the guys who have more shape then bulk. This is how bodybuilding should be, not big bloated guys with guts.

BodySpace

bodyspace.bodybuilding.com/camster

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Ryan Cameron.

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