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Success Story: Shawn Lindo

A look at this natural bodybuilder's diet and workout plan

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Some guys still trudge through half-assed workouts and load up on processed food, yet expect to make gains in the gym. Simplify the whole process and learn from someone who's gotten big the right way. "I don't have any special secret," says Shawn Lindo, MF's March 2008 Success Story. He just sticks to whole foods, trains hard, and makes sure to get his rest. Ingest his workout and diet info like chicken breasts and brown rice so you can start growing, too.

Pre-Contest Diet
Lindo tries to eat a nutritionally dense meal every three hours to keep his body's furnace burning. All of the protein sources can be substituted for one another, depending on his mood. Aim for 5 to 6 small meals during the day to keep your energy levels high.

Meal #1: 12 egg whites mixed with veggies, half a bowl of oatmeal
Meal #2: shake
Meal #3: 16 oz chicken breast, small potato, veggies
Meal #4: shake
Meal #5: 16 oz lean beef, small potato, veggies
Meal #6: shake

Off-season diet
Lindo is more concerned with gaining mass than staying shredded in the off-season, so he ups his carb intake to keep his muscles full. Add more pasta or rice to your diet when you're bulking to keep yourself in a caloric excess, which will ensure muscle growth.

Meal #1: 12 egg whites, 6 pancakes, 1 banana
Meal #2: shake, tuna sandwich
Meal #3: 16 oz beef, pasta, veggies
Meal #4: shake, bowl of rice
Meal #5: 16 oz turkey, pasta, veggies
Meal #6: shake, bowl of rice
Meal #7: free meal

Workout Routine
Rather than overtax his body with endless sets and reps, Lindo tries to avoid grinding himself down during every lift. He just tries to feel his muscles working and makes sure to get out of the gym before he's completely spent. Some days he'll lift heavier for less reps, other days he might lift lighter and crank more reps out.

Day 1
Chest (6 sets)
Bench Press-Barbell: 3 sets of 12, 10, and 8 reps
Fly-Dumbbell: 3 sets of 15, 12, and 10 reps
Triceps (3 sets)
Two-Arm Cable Push-Down-Straight Bar: 3 sets of 12, 10, and 8 reps
Biceps (3 sets)
Biceps Curl-Barbell: 3 sets of 12, 10, and 8 reps
Abs (6 sets)
Crunch: 3 sets of 15-20 reps
Leg Raise-Bench: 3 sets of 15-20 reps

Day 2
Rest

Day 3 Back (6 sets)
Bent-Over Row-Barbell: 3 sets of 12, 10, and 8 reps
Lat Pull-Down-Front: 3 sets of 15, 12, and 10 reps
Shoulders (6 sets)
Shoulder Press-Dumbbell: 3 sets of 12, 10, and 8 reps
Side Raise-Dumbbell: 3 sets of 15, 12, and 10 reps
Abs (6 sets)
Situp-Decline Bench: 3 sets of 15-20 reps
Leg Raise-Bench: 3 sets of 15-20 reps

Day 4
Rest

Day 5
Upper Legs (6 sets)
Squat-Smith Machine: 3 sets of 12, 10, and 8 reps
Standing Hamstring Curl-Machine: 3 sets of 15, 12, and 10 reps
Calves (3 sets)
Toes Raise-Machine: 3 sets of 12, 10, and 8 reps
Abs (6 sets)
Seated Crunch-Rope: 3 sets of 15-20 reps
Knee Raise or Tuck-Flat Bench: 3 sets of 15-20 reps

Day 6
Rest

Day 7
Rest

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