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Matthew McAllister.

What Workout Plan Worked Best For You?

Monday: Back
• Close grip pull-ups: 3x8-10
• One arm cable rows: 3x10
• Straight arm pulldowns: 4x6-10
• Lat pulldowns: 3x8-10
• Shrugs: 5x15-6 pyramid up in weight from

Click Here For A Printable Log Of Monday: Back.

Tuesday: Chest
• Dumbbell Bench press: 1x15, 3x8-10
• Incline barbell bench press: 1x8, 1x10, and 1x6
• Flat dumbbell flye: 3x10

Click Here For A Printable Log Of Tuesday: Chest.

Wednesday: Arms
• Dumbbell bicep curls superset close grip bench press: 1 warm-up, 3x8-10
• Hammer curl superset with skull crushers: 3x10-12
• Preacher curls superset with tricep kickbacks: 3x8-10

Click Here For A Printable Log Of Wednesday: Arms.

Thursday: Shoulders
• Arnold presses: 1 warm-up then 1x12, 1x10, and 1x6-8
• Lateral raises: 3x8-12 each arm
• Bent over raises: 5x12-15
• Barbell shoulder press: 2xburnout

Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Legs
• Squats: 3 warm-up sets and then 4x6-10
• Step ups: 3x6-10 each leg
• Leg extensions: 3x12-15
• Leg curls: 3x12-15

Click Here For A Printable Log Of Friday: Legs.

I train my calves 3 times a week and switch up the days.

Calves

• Standing calf raises: 4x10-12
• Toe presses: 4x8-12
• Donkey rises: 4x12-15

Click Here For A Printable Log Of Calves.

I train my abs once every month and then pre-contest once a week.

Abs

• Crunches on decline bench: 3x20
• Hanging leg raises: 3x18
• V-ups: 3x12

Click Here For A Printable Log Of Abs.

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Matthew McAllister.

What Nutrition Plan Has Worked Best For You?

Up until a few weeks ago I mostly ate whatever I wanted but did eat 4-6 times a day and roughly consumed 3000 to 3500 calories a day. I have as of a few days ago I started an off season diet and it includes:

7:30 AM 1st meal:

• 3 egg whites
• 2 whole eggs
• 2 packs of oatmeal
• Orange juice

10:30 AM 2nd meal:

• 2 scoops protein powder
• Banana/orange
• 2 tbs. of peanut butter

12:30 PM 3rd meal:

• 8 oz. of chicken/fish
• 2 cups of rice/two baked potatoes
• Broccoli

3:00 PM 4th meal:

• 8 oz. of chicken/fish
• Three slices of wheat bread
• Salad

6:00 PM 5th meal:

• 2 scoops protein powder
• 50 grams of waxy maize

9:00 PM 6th meal:

• 8oz. of steak/lean hamburger
• 1.5 cups of brown rice

11:00 PM 7th meal:

• 2 scoops of casein protein

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Matthew McAllister.

What Supplements Have Given You The Greatest Gains?

The supplements that have given me the greatest gains would have to be NO Shotgun and Superior Nutracuticals BCCAAs. These are great supplements and have attributed greatly to my gains.

Why Do You Love Bodybuilding?

I love bodybuilding because like wrestling it is an individual sport but unlike other sports, in bodybuilding I compete against myself not the competitors on stage. I also love to see my body grow and change over time.

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to sit out this year and compete at the collegiate nationals next year and hopefully with in the next five years win the Mr. Alabama and compete at the Nationals.

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Matthew McAllister.

What One Tip Would You Give Other Bodybuilders?

One tip I would give other bodybuilders is to keep trying and to never quit. My training partner told me one day when I was discouraged was the all bodybuilders need three things dedication, patience and hard work and with those three things you will meet you goals as a competitor.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are: Lee Priest, Dexter Jackson, Johnnie Jackson, Roc Shabazz, and Flex Wheeler.

More Bodybuilder Profiles:

:: Current Teen Of The Week.
:: Other Previous Teens Of The Week.
:: Adult Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.