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real name
Brandan
age
33
gender
Male
location
Sioux Falls, SD, US
gym
Energy Center
occupation
Bodybuilding.com Team Athlete
Overall Goal
///
other
To live a happy and healthy lifestyle, to help others achieve their goals, inspire,eduacate and motivate others while continuing to be inspired to always push to be a better me.
Progress & Goals
BEFORE
Dec 7, 2011
CURRENT
Sep 30, 2012
194 Lbs.
LEAN BODY MASS
24 Lbs.
BODY FAT
CURRENT WEIGHT
218
Lbs.
Jan 7, 2013
CURRENT BODY FAT
11
%
Jan 7, 2013
PROGRESS HISTORY
Lbs.
2007-04-16,2008-09-29,2009-05-21,2009-12-24,2011-11-03,2011-12-06,2011-12-31,2012-01-05,2012-01-10,2012-01-13,2012-01-16,2012-01-19,2012-01-23,2012-02-09,2012-02-24,2012-02-27,2012-03-07,2012-07-19,2012-07-23,2012-08-01,2012-08-03,2012-08-09,2012-08-16,2012-08-21,2012-08-29,2012-08-31,2012-09-04,2012-09-12,2012-09-22,2012-10-03,2012-10-04,2012-10-23,2012-11-07,2012-11-14,2012-12-04,2013-01-07
240,225,225,219,210,220,208,204,199,196,194,190,188,205,210,212,215,210,206,203,201,198,197,196,194,191,188,182,180,186,192,195,198,202,210,218
%
2008-09-29,2011-11-03,2011-12-06,2011-12-31,2012-01-19,2012-02-27,2012-08-03,2012-08-21,2012-08-29,2012-10-23,2012-11-14,2012-12-04,2013-01-07
9,7,12,10,9,10,8,7,6,7,8,9,11
Lbs.
2007-04-16,2008-09-29,2009-05-21,2009-12-24,2011-11-03,2011-12-06,2011-12-31,2012-01-05,2012-01-10,2012-01-13,2012-01-16,2012-01-19,2012-01-23,2012-02-09,2012-02-24,2012-02-27,2012-03-07,2012-07-19,2012-07-23,2012-08-01,2012-08-03,2012-08-09,2012-08-16,2012-08-21,2012-08-29,2012-08-31,2012-09-04,2012-09-12,2012-09-22,2012-10-03,2012-10-04,2012-10-23,2012-11-07,2012-11-14,2012-12-04,2013-01-07
218.4,204.8,204.8,199.3,195.3,193.6,187.2,183.6,179.1,176.4,174.6,172.9,171.1,186.6,191.1,190.8,193.5,189,185.4,182.7,184.9,182.2,181.2,182.3,182.4,179.5,176.7,171.1,169.2,174.8,180.5,181.4,184.1,185.8,191.1,194
Programs
My Workout Philosophy View My Full Workout Program
On season Morning fasted cardio- 30/ 45 mins 5- 6 days a week I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer
Day1:Chest
- Barbell Incline: 5 sets 20,12,10,10,8
- Machine Flies: 4 sets 15,12,10,8
- Decline Hammer machine press: 4 set 15,12,10,8
- Flat barbell: 5 sets 15,12,10,8,6
- Standing Cable flies: 4 sets 15,12,10,10
- Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
- Standing dumbbell curls: 4 sets 12,10,8,8
- Standing cable rope pull downs: 5 sets 15,12,10,10,8
- Standing hammer curls: 4 sets 12,10,8,8
- Standing Triceps push down: 5 sets 15,12,10,10,8
- Standing straight bar arm curls: 4 sets 10,10,8,8
- Dips on bench: 4 sets of at least 20 reps 20,20,20,20
- Seated concentration curls or seated machine curls: 3 sets- failure
- Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
- 10- 15 mins on bike or treadmill
- Leg Extensions: 4 sets of 25 - 50 reps 50,40,35,25
- Smith Machine or regular Squats: 5 sets 25,20,15,10,10
- Leg press “will sometimes incorporate into a workout, depends on energy” 5 sets 50,40,35,25,20
- Lunges: 4 sets 20 “10 per leg” reps
- Seated Leg Curls: 4 sets 25,20,15,15
- Seated Calf Raises: 4 sets of 25
- Standing Calf Raises: 4 sets of 25
- Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
- Dumbbell Lateral Raises: 4 sets 15,12,10,10
- Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
- Dumbbell front Raises: 3 sets 15,12,10
- Dumbbell Shrugs: 5 sets 20,20,15,12,10
- Upright rows: 4 sets 15,12,12,10
- Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
- 10-15 mins on bike or treadmill
- Wide-Grip Pull ups: 4 sets 15,15,12,10
- Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
- Seated Cable pull backs: 4 sets 12,12,10,8
- Machine Lat pull downs: 5 sets 15,12,10,10,8
- Standing front pull downs: 4 sets 20,20,15,12
- Hyper extensions: 4 sets 20,20,15,15
- Abs - pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
- 10-15 mins on bike or treadmill
On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.
My Nutrition Program View My Full Nutrition Program
This is an example of my last diet. I have listed my low carb day. LOW DAYS (on high days meals 1-4 have the carbs) 4 low days one high-repeat High days are 50 grams carbs in first 4 meals.
6:30 Meal 1: 8 oz. chicken/turkey or 12 egg whites no yolk, just under a cup of oatmeal
9:00 Meal 2: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
11:30-12 Meal 3: 8 oz. turkey, one table spoon natural p. butter, 1 cup spinach
1.30-2 workout
2:30-3, Meal 4: 7oz. Tilapia, 3 pieces of Ezekiel bread
5:30-6, Meal 5: 7oz Tilapia, 1 cup broccoli
8-8:30, Meal 6: 8 oz. chicken, 1 cup broccoli
10:30-11, Meal 7: 40 grams WHEY ISOLATE protein, 2 table spoons p. butter
My Supplement Program View My Full Supplement Program
I believe that supplements play a huge roll in my success so I am very religous in taking them.
I use whey and casein protein. A multivitamin, arginine, glutamine, vitamin c, b complex, ala, cla, l-carnitine, Omega 3, magnesium, vitamin D and various pre workouts
My Motivation Program View My Full Motivation Program
wnaskor has not added any program information.
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Visitor Comments
marcdaniel0421
What's the best advice you could give someone to bring down their body fat % from 20+ to below 15? Thank you
May 15, 2013 8:41pm
Hernanvilla
thanks for your information , you did a great work , please dude i need some tips for my body fat , i'm in 15 but i wanna come a 9 . please give me some nutritional tips and cardio ! thank you and take care.
May 5, 2013 2:53pm
ivy78
Then stop doing doing so much stuff PUNK :) LOL joking . Happy ur doing well .
May 3, 2013 5:01pm
Urfi
Hey not a problem bro, Keep up the great work and thanks for that motivation. Whats the best way of contacting you. do u use facebook or just bodybulding.com?
Thanks again.
Apr 30, 2013 4:14pm
mejohnson1
Thank you! i am definitely more committed to transforming my body and being healthy than ever before! it helps so much to have others to keep us "newbies" motivated, and show us the way. Hope all is well!
Mar 7, 2013 9:00am
musculardude
Thanks a lot brother, your words are very welcome. I know I don't have your genetics and ur knowledge but I will keep trying. Thanks again and I seeing where you are keeps me pumped to work harder every day. Thanks.
Jan 7, 2013 5:50pm
musculardude
Definitely what you have done with your body shows how much knowledge you have to manipulate your body to get that shape, lean and with a lot of muscles, very motivational, thanks :)
Jan 7, 2013 1:56pm
marcinanddawid
Thank you very much. That means a lot coming from you. We know we have a long way to go.
Jan 7, 2013 12:13am
kbaymiller
Yup! Believe it or not haha... They're all Baymillers like me! See you in LA! ;)
Dec 21, 2012 11:26am
SamanthaAnn
Thank you! I will definitely soak it all in. I look forward to meeting you. See ya in LA!
Dec 20, 2012 1:51pm
jessiefitness
I'm sure you are right and I cannot wait for the experience! So stoked :) Thanks for the kind words! XO
Dec 19, 2012 11:17pm
wnaskor added a new post to his FitBoard.