Q
How Did You Get Started?
I had a passion for basketball growing up. I started playing in third grade and played it all the way to high school. Two weeks before high school tryouts, I broke my tibia and it changed my life completely. I spent six months resting and recovering. It was hard because I thought I'd never play the same as I did before my injury. At the time, I was depressed, so I started lifting weights.
A few months later, as I was recovering, my grandfather passed away from cancer. He was a second father and did everything for me. My grandfather always told me to never stop exercising. I believe that was my calling and I started lifting seriously. Lifting took my mind off stress. It was like meditation. Anytime I felt hurt, stressed, or depressed, I had an urge to hit the gym. Three years later, I became a totally different person. I went from skinny to having a great physique.
I stopped playing basketball and built a strong love for bodybuilding. I made it through hard times and became stronger in the process. Now I train a few friends and they love the results. Bodybuilding has always been there for me. It shapes who I am and I believe it will benefit me in the future. I know my grandfather is watching me in heaven and must be proud. I promised myself that I will never quit and I will become the best person I can be. I love what bodybuilding did for me.
What Workout Regimen Delivered the Best Results?
The best way to make your muscles grow is by constantly changing your routine for muscle confusion. I currently follow Neil Hill's techniques in his Y3T program. He changes the intensity, reps, sets, and exercises every week. I slightly changed the workout routine and added my own exercises because they work best for my body.
My rep range varies from 6-15 reps depending on the week. Week one consists of 4-6 reps for each workout, Week 2 consists of 8-10 reps for each workout, and Week 3 consists of 10-12 reps. I do lots of dropsets for Week 3. I trained a few friends on the same routine and they saw results in a few months. I use very few machines and stick with free weights. Seeing results on any routine takes time, so stay consistent and don't give up. The end result will be very rewarding.
Day 1: Chest/Biceps/Abs
Incline Dumbbell Bench Press
3 warm-ups sets; 4 working sets of 6-12 repsDumbbell Bench Press
4 sets of 6-12 repsDecline Dumbbell Bench Press
4 sets of 6-12 repsStanding Cable Flyes
3 sets of 10-15 repsIncline Cable Flyes
3 sets of 10-15 repsClose-Grip Barbell Curls
3 sets of 6-12 repsPreacher Curls
3 sets of 6-12 repsWide-Grip Cable Curls
3 sets of 6-12 repsDumbbell Hammer Curls
1 sets of 6-12 repsDumbbell Side Curls
1 set of 6-12 repsDumbbell Curls
1 set of 6-12 repsCrunches
3 sets of 15-25 repsDecline Weighted Sit-Ups
3 sets of 15-25 repsOblique Side Crunches
3 sets of 15-25 reps
Printable Page 
PDF Document
Day 2: Cardio/Quads/Hamstrings
Running
1 mileSquats
3 warm-up sets; 4 working sets of 6-12 repsFront Squats
4 sets of 6-12 repsWalking Dumbbell Lunges (shown with barbell)
4 sets of 40 stepsLeg Press
4 sets of 6-12 repsLeg Extensions
3 sets of 10-20 repsLeg Curls
5 sets of 6-12 reps
Printable Page PDF Document
Day 3: Rest
Day 4: Shoulders/Calves
Dumbbell Shoulder Press
2 warm-up sets; 4 working sets of 6-12 repsArnold Press
4 sets of 4-12 repsLateral Raise
3 sets of 10-12 repsFront Raise
3 sets of 10-12 repsDumbbell Reverse Flyes
3 sets of 10-12 repsStanding Cable Crossovers
2 sets of 10-12 repsStanding Calf Raise
5 sets of 25-50 repsDonkey Calf Raise
3 sets of 15-25 repsSeated Calf Raise
3 sets of 15- 25 reps
Superset
Printable Page PDF Document
Day 5: Back/Triceps/Abs
Deadlift
2 warm-up sets; 4 working sets of 6-12 repsWide-Grip Lat Pull-Downs
4 sets of 6-12 repsClose-Grip Pull-Downs
3 sets of 6-12 repsWide-Grip Weighted Chin-Ups
3 sets of 6-12 repsT-Bar Rows
3 sets of 6-12 repsLying Dumbbell Rows
3 sets of 6-12 repsWeighted Dips
1 warm-up set, 4 working sets of 6-12 repsSkull Crushers
3 sets of 6-12 repsDumbbell Overhead Triceps Extensions
3 sets of 6-12 repsTriceps Extensions
3 dropsets of 10-12 repsReverse Triceps Extensions
3 dropsets of 10-12 repsCrunches
3 sets of 15-25 repsDecline Weighted Sit-Ups
3 sets of 15-25 repsOblique Side Crunches
3 sets of 15-25 reps
Printable Page PDF Document
Day 6: Cardio/Rest
Treadmill
30 minutes
Day 7: Rest
Amateurs Of The Week
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What Nutrition Plan Fueled Your Body?
Without proper nutrition, your body will never grow and recover. I recommend setting a goal and getting a calorie tracker for your food intake. I use an app called MyFitnessPal to track my calories, protein, carbohydrates, and fats. I eat 3740 calories, 33 grams of fat, 315 grams of protein, and 392 grams of carbohydrates.
Meal 1
Oats
8 ouncesWhey Protein
2 scoopsRaw Egg Whites
8 ounces
Meal 2
Dark Kidney Beans
8 ouncesSweet Potato
1 potato
Meal 3
Optimum Pro Complex Gainer
1 scoop
Meal 4
Brown Rice
8 ouncesChicken Breast
1 servingAlmonds
1 cup
Meal 5: Pre-Workout
Banana
1 banana
Meal 6: Post-Workout
MHP Dark Matter
2 scoopsCytoSport Cyto Gainer
4 scoops
Meal 7
Lean Steak
1 servingSweet Potato
1 potato
Meal 8
Tilapia
1 servingBrown Rice
8 ounces
Meal 9
Casein Protein
2 servings
What Supplements Gave You the Edge?
With Meal 1
Meal 3
With Meal 5: Pre-Workout
Meal 6: Post-Workout
Meal 9
How Did Your Passion for Fitness Emerge?
I love bodybuilding for many reasons. I love the results and who I'm becoming. Bodybuilding gave me discipline, commitment, toughness, and pride. Bodybuilding isn't just a sport, it's a lifestyle. There are great things that come from bodybuilding. It brings respect, confidence, self-assurance, and overall motivation. Being a shy, quiet person growing up, bodybuilding helped me gain confidence and now I have an incredible physique. Bodybuilding took me on a great journey. Many teens get addicted to alcohol and drugs, but I'm addicted to bodybuilding. I won't make the mistakes most teens do.
How can you not love bodybuilding when you're able to impress your friends, excel at something that others cannot, lose fat, gain muscle, get stronger, feel healthier, live longer, stay young, look better, and so much more? I know that bodybuilding will always be there for me, and I will never stop pursuing my dreams. I won't quit on myself or the people who depend on me.
What/Who Motivated You to Be a Fitness Guru?
Many things motivate me, but I stay motivated by thinking of my grandfather who passed away. He told me to never stop exercising, so I promised myself to never quit on him. He did so much for me. It's only fair that I give my best for him. My friends and family play a big role in my motivation. They see great potential in me and I never want to let them down. I look at successful fitness competitors and wish that could be me one day. I'm focused on the end result and feel like I accomplished something amazing. I want to inspire many people, give everything my best, and make wise decisions.
Where Did You Go for Inspiration?
I want to show people that anything is possible if you put time and effort into it. I want to be better than I was yesterday. I came a long way, so why would I quit now? Why should I ever quit? I know my grandfather, family, and friends are watching me and want the best for me and I will never quit until I achieve my goals. Hard work always pays off.
What Are Your Future Fitness Plans?
I've been training for three years and only decided a few months ago to compete in men's physique. I dieted hard, researched during my senior year, and watched my physique change dramatically. It's amazing how I'm able to transform my body. My first show will be in the summer and I can't wait.
When I turn 18 years old, I plan to become a certified personal trainer and learn about exercise science and nutrition in college. We are put on this world to help others, so my goal is to inspire people and help them pursue their dreams. Becoming a personal trainer, training hard to improve my physique, competing, eating healthy foods, and never giving up will help me accomplish that. My goal in the future is to continue training and inspire and help many others who want to stay fit and feel great. Winning awards, getting sponsored, and being on a few magazine covers will also be nice.
What Is the Most Important Fitness Tip?
Pursue your dreams, no matter how far they seem. Never give up on what you want in life. Set a goal, work hard for it, give it your best, be patient, and your dreams will come true. Many people will put you down, hurt you, laugh at you, and say you can't do something. When that happens, I take the negative energy, and let it all go at the gym. The more you train, the fewer problems you have in life. Never give up on your dreams no matter how impossible they seem. The end result will be so rewarding.
Who Is Your Favorite Competitor?
How Did Bodybuilding.com Help You Reach Your Goals?
Bodybuilding.com is the best source for information and supplementation. I order supplements, research new workouts and foods, and much more on the site. Bodybuilding.com helped me through my fitness journey.
Roman's Top 5 Gym Tracks
- "Tidal Wave" by Sub Focus (ft. Alpines)
- "Flight" by Tristam & Braken
- "Self Destruct" by Pegboard Nerds
- "Strobe" by deadmau5
- "The Veldt" by deadmau5
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