VITAL STATS Name: Stephen Frazier E-mail: powerdriven@stephenfrazier.com Age: 28 Where: Texas Height: 6' 1" Weight: 300 Lbs., Contest: 250 Lbs. Years Bodybuilding: 9 Favorite Bodypart: All Favorite Exercise: Leg Press Favorite Supplements: Muscle Asylum Project

How Did You Get Started?

I was training to play college football when people said I should body build.

I am now the owner and personal trainer at South Grand Prairie Fitness (SGPF) in Grand Prairie, Texas.

View My Site: www.stephenfrazier.com

An athlete since the age of six, I have always been active in sports. During childhood and into my teenage years I played everything from soccer to baseball to football to basketball. An all-around athlete, I enjoyed basketball the most and played often with my friends in the neighborhood. Although all these sports required endurance and some mild training, I never really showed any genuine dedication to just working out.

It was during my college years that I first became interested in bodybuilding. My interest in weight training was purely for building muscle and personal strength.

I have been a competitive bodybuilder and a certified personal trainer for 9 years. I am the owner and a personal trainer at South Grand Prairie Fitness (SGP Fitness), where I train a variety of clients from housewives, to professional athletes.

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I enjoy working out and training my body. My quest is to be the best built man on the planet one day, and to be remembered forever. I am currently preparing for my next pro qualifier to earn my IFBB status. I enjoy doing charity work throughout the year, such as visiting schools and reading to kids.

What Workout Plan Worked Best For You?

Sample Training Week:

Monday: Legs
Tuesday: Chest
Wednesday: Delts
Thursday: Back and Traps
Friday: Calves and Arms
Saturday: Rest
Sunday: Rest

Leg Sample Workout:
Leg Ext: 1x 100
Leg Press superset with squats: 5x10
Leg Curls seated: 8x8

Chest:
Incline db press: 3x8
Flat flyes: 4x12
Bench superset with dips: 3x10
Cable crossover: 3x25

Delts:
Side laterals: 10x10
Clean and Press: 3x 8
Rear delt laterals: 4x10

Back and traps:
DB row 3x8
Deadlifts: 3x10
Lat pulldown: 3x8
Rear Barbell Shrug: 2x15
T-bar: 6x6

Arms & Calves:
Barbell curls superset with alternate db curls: 3x12
Triceps dips: 4x8, superset with close-grip bench: 4x12
Rope pressdown: 3x25

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Other training programs: training information page.

What Nutrition Plan Has Worked Best For You?

Off-season high calories; pre-contest low carbs with high fats

Sample Nutrition Plan:

Pre-contest:

Meals start at 6 am and end at 3 am.

Meal 1: 6 egg whites 6oz ground turkey
1/2 cup(dry) of grits
Meal 2: 60 grams protein
6oz Tuna
Meal 3: 2 whole chicken breast
Potato
10oz spinach
Meal 4: 8oz Tuna Steak
16oz green beans
Meal 5: MRP
Meal 6: 1lb of fish
8oz mix veggies
Meal 7: 75 grams Protein

Off-season

Meal 1: 8 whole eggs mixed with 2 cups of grits
Bagel and 8 oz of Ground turkey
Meal 2: 12 oz Beef
2 cups rice
Meal 3: (post-workout) 80 grams protein 75 grams dextrose
Meal 4: 1lb of chicken
2 Potatoes
50 grams protein
Meal 5: 60 grams protein, 75 grams dextrose
bagel
Meal 6: 8 oz beef, 8 oz of chicken
1 cup of rice
Meal 7: 60 grams protein
Snacks: 1 or 2 protein bars throughout the day
Nuts a couple handfuls

What Supplements Have Given You The Greatest Gains?

Muscle Asylum Project ( I love this stuff).

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Why Do You Love Bodybuilding?

I love the lifestyle and the fact not too many people can do it.

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What Are Your Future Bodybuilding Plans?

Turning pro in 2008 at one of the pro qualifiers and begin leaving my mark in the sport.

What One Tip Would You Give Other Bodybuilders?

Be the best you can be at every show.

Who Are Your Favorite Bodybuilders?

Victor Martinez and Kevin Levrone.

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