VITAL STATS Name: Steve Moerman E-mail: jrmrmb09@gmail.com Age: 21 Where: Winnipeg, Manitoba, Canada Height: 6'0" Weight: Contest 193 Lbs Off 220 Lbs Years Bodybuilding: 4 Favorite Bodypart: Quads Favorite Exercise: Deadlifts Favorite Supplements: Dymatize Whey Protein Isolate, BCAAs, Glutamine

How Did You Get Started?

I grew up a very athletic kid. I was a competitive hockey player, and was involved in all school sports. As I was growing up, my dad always worked out in our basement, which naturally made me want to do the same. I first started lifting weights in Grade 10, off and on. I began training consistently, five times a week, the summer before grade 11.

I continued to train throughout high school, slowly making progress. Upon entering my first year of University, I decided I wanted to take my training to the next level, and compete. I was hooked after my first competition, and have trained hard all year ever since.

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Steve Moerman.

What Workout Plan Worked Best For You?

This is what a typical offseason week looks like for me:

Monday - Back:

• Deadlifts: 5 sets of 12, 10, 8, 6, 2 reps
• Barbell Rows: 4 sets of 10 reps
• T-Bar Rows: 3 sets of 10, 8, 8 reps
• Wide Grip Pull-ups: 1 sets of 40 reps
• Close Grip Pull Downs: 4 sets of 10 reps
• Straight Arm Pull Downs: 3 sets of 12 reps
• Dumbbell Side Bends: 4 sets of 25 reps per side

Tuesday - Chest:

• Flat Barbell Bench Press: 4 sets of 12, 10, 8, 6 reps
• Inclined Dumbbell Press: 4 sets of 10 reps
• Dumbbell Flyes: 4 sets of 10 reps
• Cable Crossovers: 4 sets of 10 reps
• Dips: 3 sets of 12 reps

Wednesday - Legs:

• Squats: 4 sets of 12, 10, 8, 6 reps
• Lunges: 4 sets of 20 reps
• Leg Extensions: 4 sets of 25 reps
• Seated Hamstring Curls: 4 sets of 12, 12, 10, 10 reps
• Laying Hamstring Curls: 4 sets of 10 reps
• Seated Calf Raises: 4 sets of 10 reps
• Standing Calf Raises: 3 sets of 10 reps
• Side Hip Raises: 4 sets of 20 reps

Thursday - Arms:

• Overhead Dumbbell Triceps Extensions: 4 sets of 12, 12, 10, 8 reps
• Declined Skull Crushers: 4 sets of 10 reps
• Rope Pulldowns: 4 sets of 10 reps
• Preacher Curls: 4 sets of 12, 10, 8, 8 reps
• Hammer Curls: 4 sets of 22 reps
• Concentration Curls: 3 sets of 10 reps
• Hanging Leg Raises: 4 sets of 20 reps

Friday - Shoulders/Traps:

• Barbell Military Press: 4 sets of 12, 10, 8, 6 reps
• Front Cable Raises: 4 sets of 10 reps
• Side Laterals: 4 sets of 20 reps
• Reverse Dumbbell Flyes: 4 sets of 37 reps
• Barbell Shrugs: 4 sets of 15, 12, 12, 10 reps
• Dumbbell Shrugs: 3 sets of 10, 10, 10 reps
• Side Bends: 4 sets of 20 reps

For the most part, my contest prep exercise plan stays the same as my offseason one.

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Steve Moerman.

What Nutrition Plan Has Worked Best For You?

Here's an example of my contest prep meal plan:

Meal 1: Breakfast

• Protein Pancakes:
• 1/3 Oats
• Banana
• Egg Whites
• Cinnamon
• Splenda
• Vanilla Extract
• 1 Tbsp Flaxseed Oil

Meal 2:

• 1.5 Cups Egg Whites
• Veggies: Mushrooms, Onions, Green Onions
• 50g Lean Lunch Meat

Meal 3: Pre-Workout

• 100g Extra Lean Beef
• 2 Cups Broccoli

Meal 4: Post Workout

• 2 Scoops Whey Protein
• 2 Tbsp Dextrose or 1 Scoop Waxy Maize

Meal 5:

• 100g Chicken Breast
• 175g Yams
• Salad (Romaine Lettuce, Peppers, Cucumbers, etc)

Meal 6:

• 100g Chicken Breast
• 2 Cups Green Beans
• 1/2 Cup Wild Rice

Meal 7:

• 1 Cup Cottage Cheese
• 1 Tbsp Flaxseed Oil

My offseason nutrition plan consists of the same foods as my contest prep diet; however my carb intake is considerably higher. I will include more high glycemic carbs after my workout, and include a serving of low glycemic carbs with meals 1-6.

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Steve Moerman.

What Supplements Have Given You The Greatest Gains?

I'm a firm believer in REAL FOOD being the staple of a bodybuilding diet, however some supplements are necessary. I enjoy Dymatize Elite Whey Protein Isolate (Chocolate, or Caf Mocha Flavors), and I also use BCAAs and Glutamine. The BCAAs help a lot in preventing catabolism during a cutting phase.

Why Do You Love Bodybuilding?

I love bodybuilding because of the amazing discipline it requires. When I put my mind to something, I'm driven to do my best in it. Bodybuilding challenges me to keep doing this. It's amazing to see how much the body can change with proper diet and exercise. I love bodybuilding because it has taught me how to live a healthy lifestyle. Health and wellness is a very important part of my life and bodybuilding challenges me to keep living it!

What Motivates You To Follow A Healthy Lifestyle?

One of the biggest motivators for me to continue living a healthy lifestyle is my job. I'm a personal trainer and boot camp instructor for Contestprep.ca. I feel that it is very important to lead by example to help motivate my clients to also live healthy lifestyles. I plan to pursue a career in physiotherapy, so exercise and wellness is going to be a huge part of my life for a long time!

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Steve Moerman.

What Made You Want To Achieve Your Goals?

I believe that over the past few years, bodybuilding was something that I was called to. Knowing that this was something God had planned for me, I gave it 100% of my efforts to succeed and achieve my goals. It has provided many opportunities for ministry, I've made so many good friends, and I've learnt an incredible amount of useful information.

What Are Your Future Bodybuilding Plans?

I am planning on taking a few years off from competing, to put on some serious size. I no longer qualify for the Junior category, so I feel that I need at least a couple full years of training to be competitive in the open category. I may compete in another Fitness Model competition next year.

What One Tip Would You Give Other Bodybuilders?

My one tip for other bodybuilders is to try and avoid focusing on placing/winnings. I'm a firm believer in setting goals and working hard for them, however your main goal in bodybuilding should be to come in looking better than your previous show. If you can succeed in this, then you're already won. This is easier said than done, but you can't control who else is gonna show up!

Who Are Your Favorite Bodybuilders?

Phil Heath, Kevin Levrone, Flex Wheeler, and my trainer Craig Bonnett (www.craigbonnett.com)

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Steve Moerman.

What Features Do You Use On Bodybuilding.com?

I love Bodybuilding.com's article listings! There are so many helpful articles that are helpful for any level of athlete. It's especially been helpful for small details, such as what to bring the day of the show, or tanning techniques. Bodybuilding.com's store has always been where I purchase my Pro Tan and Dream Tan for show time. They have competitive prices and fast shipping.

BodySpace

http://bodyspace.bodybuilding.com/stevenm11/

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