VITAL STATS Name: Ryan Rapenport E-mail: ryanrapenport@gmail.com Age: 23 Where: Columbus Ohio Height: 5'5" Weight: 176 Lbs Years Bodybuilding: 3 Favorite Bodypart: Back Favorite Exercise: Rack Pulls or 18" deadlift Favorite Supplements: Beverly Ultimate Muscle Protein, Glutamine, BCAAs.

How Did You Get Started?

I had wrestled all through high school and one year club in college so I always had an athletic background. I was working at a gym at one point when a guy approached me about competing. He offered to do my diet and training for free. I trained for the NPC 2005 Northern Kentucky and after that I was hooked.

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Ryan Rapenport.

What Workout Plan Worked Best For You?

Chest:
• Incline barbell press 4x10-12
• Flat DB flyes 4x15
• Bench press 3x10 superset with
• Pushups 3x failure
• Smith machine incline press 3x10

Click Here For A Printable Log Of Chest.

Shoulders:
• Military press 4x10-12
• Front plate raise 3x20 superset with
• Side lateral raises 3x10
• Upright barbell rows 4x8
• Reverse flyes 3x10
• Barbell shrugs 4x10

Click Here For A Printable Log Of Shoulders.

Legs:
• Leg extensions 4x10
• Leg curls 4x10
• Squats 4x10
• Dumbbell lunges 3 sets

Click Here For A Printable Log Of Legs.

Back:
• Deadlifts 4x12
• Lat pulldowns 3x10 superset with
• Cable rows 3x10
• One-arm dumbbell row 3x8
• T-Bar row 4x8
• Hyperextensions 4x15

Click Here For A Printable Log Of Back.

Arms:
• Barbell curls 3x10
• Alternating dumbbell curls 3x12
• Hammer dumbbell curls 3x8
• Skullcrushers 3x10
• Rope pushdowns 3x10
• Weighted dips 3x10

Click Here For A Printable Log Of Arms.

Abs & Calves:
• Hanging leg raises 3x20
• V ups 3x20
• Oblique crunches 3x30
• Donkey calf raises 3x10
• Seated calf raise 3x10

Click Here For A Printable Log Of Abs & Calves.

What Nutrition Plan Has Worked Best For You?

Meal 1:
• 8 egg whites
• 2 servings cream of rice
• 2 heaping tablespoons almond butter
• Splenda
• Multivitamin

Meal 2:

• 50g whey isolate
• Piece of fruit
• B complex
• Fish oils

Meal 3:

• 1/2 cup fat free cottage cheese
• 1/3 cup blueberries
• 3 rice cakes
• B 12
• Vitamin C

Meal 4:

• 6 oz chicken
• 1/2 cup corn
• 1/2 cup black beans
• 1/2 cup salsa

Meal 5:

• 6 oz steak
• 3 cups salad
• 1/2 cup craisens

Meal 6:

• 2 scoops Beverly international Ultra Size
• 1 cup Oats
• Vitamin C
• Vitamin E

Meal 7:

• 6 oz chicken
• 2/3 cup apple pie filling
• 8 oz yams
• B 12

Meal 8:

• 6 oz steak
• 12 asparagus spears

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Ryan Rapenport.

What Supplements Have Given You The Greatest Gains?

• Beverly International Ultra Size
• Ultimate Muscle Protein
• ON 100% Whey
• BSN Lean Protein Desert

Why Do You Love Bodybuilding?

Being a wrestler growing up I have always enjoyed sports where the individual is in the spotlight. There is nobody else to blame in bodybuilding except yourself. You feed yourself, and train yourself. It becomes part of your lifestyle, constantly growing and improving on muscle groups.

What Are Your Future Bodybuilding Plans?

I plan to finish out my 2 year off season to get to a solid 210 or heavier. Then qualify for nationals and by 2010 be on the Jr. Nationals Stage.

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Ryan Rapenport.

What One Tip Would You Give Other Bodybuilders?

Don't cheat on your diet. I always do one cheat meal a week which usually consists of pizza, McDonalds, and ice cream. That takes care of my urges. I have had many clients substituting or not following their meal plans 100% and it will show on stage.

Who Are Your Favorite Bodybuilders?

David Henry, Victory Martinez, Dennis Wolf, Kai Green.

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:: Current Amateur Of The Week.
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:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.