VITAL STATS Name: Steven T. Hill E-mail: Sthill@kent.edu Age: 23 Where: Kent, OH Height: 5' 10" Weight: 212 Lbs., Contest: 174 Lbs. Years Bodybuilding: 2 Favorite Bodypart: Quads and Hamstrings Favorite Exercise: Squats Favorite Supplements: Waxie Maize (carbs) and Amino Acids

How Did You Get Started?

Once I graduated high school in 2003 my organized athletic career was over. I met a couple guys at the gym where I train and they pushed me year after year to do a show. I went from 170lbs to 218 in 5 months (all natural). Then did some diet experimenting on my own to see if I might have any potential, I really liked what I saw.

I did my first show not long after that and took 2nd place in men's open (novice), then one week later 1st place in junior men's and 4th in middle weight men's. Now, in the off season I have been bulking to prepare my self for the next show I do. I want to move up a weight class which would be light heavy 177-197lbs and would like to be at the top of it.

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Steven Hill.

What Workout Plan Worked Best For You?

I really like the MaxOT workout regiment because it gets you in and out of the gym and builds muscle (in my experience) faster then any other program I have tried. Basically you're following a 6 to 8 set by 4-6 rep per muscle group, training only one muscle group a week.

This really allows you to destroy a muscle group then allows for proper recovery time. Since the workouts are so short and quick you don't walk out of the gym mentally drained and ready to crash. This program also helps set the tone for the rest of my day since I train in the morning.

Monday - Back:

• Barbell bent rows 295x6 315x4
• Row machine 265x6 285x4
• Seated cable row machine single 200x8 210x6
• Behind the head lat pull downs 200x8 205x6

Click Here For A Printable Log Of Monday.

Tuesday - Chest:

• Incline barbell press 255x6 265x4
• Flat barbell press 275x6 285x4
• Incline machine 270x6 280x4

Click Here For A Printable Log Of Tuesday.

Wednesday - Biceps:

• Standing curls with the EZ bar 85x8 95x7
• Hammer curls 45x8 50x8
• Cable curls 35x10 40x8
• Reverse barbell curls 65x8 75x6

Click Here For A Printable Log Of Wednesday.

Thursday - Shoulders:

• Dumbbell Military press 95x8 95x7
• Standing side raises 50x6 55x5
• Seated rear raises 35x8 40x6

Click Here For A Printable Log Of Thursday.

Friday - Triceps:

• Skull crushers 115x8 125x6
• Cable pushdowns 100x6 100x5
• Weighted dips 90x8 100x6

Click Here For A Printable Log Of Friday.

Saturday - Legs:

• Squats 405x6 410x4
• Hack squat machine 320x6 340x4
• Straight extensions 225x6 235x4
• Hamstring curls 50x6 60x4

Click Here For A Printable Log Of Saturday.

What Nutrition Plan Has Worked Best For You?

In the off season I try to consume as many calories in a day as possible. I follow a very high carbohydrate and moderate protein caloric intake, my fat is usually low, but I don't necessarily monitor it. My biggest meals are before a workout and then the next 4 hours after my workout.

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Steven Hill.

During preparation for a contest my calories start out around 3100cals and each week I take 100cals out, until I reach 2000cals. Once I reach that point I evaluate my progress and either add or deplete carbs.

Typical day in the off season:

Meal 1

• 1 cup of oats
• 2 scoops protein
• 1 small banana
• And 2 table spoons peanut butter

Meal 2 (post workout 1)

• 2 scoops waxie maize
• 2 scoops protein

Meal 3 (post workout 2)

• 2 scoops protein
• 1 banana
• Whole bagel

Meal 4

• 2 cups pasta
• 1 Chicken breast

Meal 5

• 1 cup rice
• 1 can tuna

Meal 6

• 16 ounces ground beef
• Veggies
• 3 perogies

What Supplements Have Given You The Greatest Gains?

I have made my greatest gains using a waxie maize pre and post workout. I also like some kind of pre work out Nitric Oxide to get me going, that sums it up.

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Steven Hill.

Why Do You Love Bodybuilding?

I love Bodybuilding because it keeps you young, relieves stress, and boosts your confidence.

What Are Your Future Bodybuilding Plans?

Right now I am in the off season and trying to put on 15-20 more lbs. I really want to do the next show at the light heavy weight class and come in around 193-195lbs. I am also working hard at landing a sponsorship with a supplement company. I would love to do promotions for a company in return for product.

What One Tip Would You Give Other Bodybuilders?

If you're an amateur bodybuilder that's doing very well, placing high and bringing home trophies, stay modest and humble.

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Steven Hill.

Who Are Your Favorite Bodybuilders?

Phil Heath, Arnold, Cutler, Coleman, Gustavo, are just a few.

BodySpace

bodyspace.bodybuilding.com/sthill

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