• Name: Ryan Everson
• E-mail: legallyblonde_1981@hotmail.com
• Age: 28
• Where: Spokane, WA
• Height: 5'5.5"
• Weight: 121 Lbs, 130 Lbs Off
• Years Competing: 1
• Favorite Bodypart: Shoulders/Legs
• Strongest Bodypart: Shoulders
• Favorite Supplements: Optimum Nutrition 100% Whey Gold Standard; Scivation Xtend

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Ryan Everson.

What Workout Plan Worked Best For You?

Monday - Legs:

• Superset:

Lying Leg Curls: 4 Sets Of 15 Reps
Stationary Weighted Lunge: 4 Sets Of 10 Reps


• Superset:

Leg Extension: 4 Sets Of 15 Reps
Adductor Machine: 4 Sets Of 10 Reps


• Walking Lunge: 4 Sets Of 10 Reps
• Wide Stance Leg Press: 6 Sets Of 15 Reps
• Barbell Stiff-Legged Deadlift: 3 Sets Of 20 Reps

Tuesday - Shoulders:

• Rear Delt Rope Pulls: 3 Sets Of 15 Reps
• Upright Row: 4 Sets Of 10 Reps
• One Arm Lateral: 3 Sets Of 15 Reps
• Superset:

Single Arm Dumbbell Press: 4 Sets Of 6 Reps
Side Laterals: 4 Sets Of 10 Reps


• Smith Machine Press: 3 Sets Of 15 Reps
• Reverse Flyes: 4 Sets Of 10 Reps

Thursday - Back:

• One Arm Dumbbell Row: 4 Sets Of 10 Reps
• T-Bar Row: 4 Sets Of 10 Reps
• Superset:

Deadlift: 4 Sets Of 6 Reps
Seated Row: 4 Sets Of 6 Reps


• Reverse Grip Pulldowns: 3 Sets Of 10 Reps
• Wide Grip Pulldowns: 3 Sets Of 10 Reps
• Straight Arm Pulldowns: 3 Sets Of 15 Reps

Thursday - Chest:

• Barbell, Smith, Or Dumbbell Incline Press: 4 Sets Of 10 Reps
• Superset:

Incline Dumbbell Flyes: 3 Sets Of 10 Reps
Pushups: 3 Sets Of 6 Reps


• Dumbbell Pullovers: 4 Sets Of 10 Reps
• Flat Dumbbell Press: 3 Sets Of 15 Reps
• Cable Crossover: 4 Sets Of 15,12,10,8 Reps
• 15 Minutes Of Abs

Friday - Arms:

• Bench Dips: 4 Sets Of 20 Reps
• Superset:

Close Grip Pressdowns: 3 Sets Of 15 Reps
Overhead Dumbbell Extension: 3 Sets Of 6 Reps


• Superset:

Dumbbell Kickback: 3 Sets Of 15 Reps
Single Arm Dumbbell Curl: 3 Sets Of 15 Reps


• Ez Bar Curl: 4 Sets Of 15 Reps
• Rope Hammer Curl: 4 Sets Of 10 Reps

Click To Enlarge.
Ryan Everson.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 1 Scoop Whey
• 1/2 Cup Oats
• 3g Fish Oil

Meal 2:

• 4oz Chicken
• 5oz Yam
• 8 Asparagus

Meal 3:

• 4oz Tuna
• 1oz Almonds
• 1 Dose Thermos

Meal 4:

• 3oz Chicken
• 1 Large Grapefruit

Meal 5:

• 1 Scoop Whey
• 1/2 Cup Oats

Meal 6:

• 4oz Tilapia
• 8 Asparagus
• 3g Fish Oil

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Ryan Everson.

What Supplements Have Given You The Greatest Gains?

I love the variety with Optimum Nutrition's 100% Whey Gold Standard. My favorite flavors: Caramel Toffee Fudge, French Vanilla Cr?me, and Chocolate Mint!

I'm also a big fan of Scivation Xtend---Lemonade or Watermelon.

I've used VPX Meltdown and Hi-Tech Lipodrene as well, with good success.

And of course...daily multi-vitamin, B Complex, and Vitamin E!

Why Do You Love Fitness?

Seeing the changes I've made over the last year motivates me every day. It's such an incredible feeling to push myself to the next level...and I want to be a role model for those hoping to change their lives in the gym! I love putting my body to the test on a daily basis.

What Motivates You To Follow A Healthy Lifestyle?

Looking at pictures of myself during college reminds me how far I've come! Also, setting personal goals along the way keep me on track.

What Made You Want To Achieve Your Goals?

I've always been a competitive person, and I knew after my first show last year that I was capable of so much more. It just didn't feel right...I looked at pictures and was frustrated! When I started training with Jason and Catherine last May, I knew immediately that my success really matters to them. I push myself every day, because I know that this is a team effort...along with the support of my family and friends.

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Ryan Everson.

What Are Your Future Fitness Plans?

First and foremost, earning my pro card and doing fitness modeling! I'd also love to work for a supplement company and promote the importance of living a healthy lifestyle. I've thought about going back to school to study exercise science and nutrition, too.

What One Tip Would You Give Other Fitness Competitors?

This is two-fold: Find a well-educated trainer you trust. Then...STICK TO THE PROGRAM! They have your best interests in mind. I ask Jason tons of questions, because I want to understand why, but I never doubt him. Coach knows best, right, Jason?

Who Are Your Favorite Fitness Competitors/Bodybuilders?

• Mary Elizabeth Lado
• Gina Aliotti
• Sonia Gonzales
• Jen Hendershott
• Catherine Holland

What Features Do You Use On Bodybuilding.com?

I'm a member of BodySpace, and I've gotten to meet people from all over the world, and many different fitness backgrounds! Also, I love the suggestions on the site when I'm purchasing supplements. The follow-up from the staff is great, and if something isn't in stock, I always know!

I refer to the demonstrations for exercises...one of the things I notice every day is technique and form and what a difference it makes on whether or not you're performing an exercise correctly! I also enjoy reading the training and nutrition articles.

Click To Enlarge.
Ryan Everson.

BodySpace

http://bodyspace.bodybuilding.com/legallyblonde/

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