asn team member . . .

athlete profile : Adam Lauder

mr adam lauder Name Mr Adam Lauder Gender Male Marital Status Nationality Australian Age Height Weight Off season 105kg – 110kg / Competition 82kg – 85kg Business Australian Sports Nutrition Profession Team ASN Newcastle Qualifications

Overview (A Little About Me)

I have been training for bodybuilding now for 6 years and have competed for the last 3 years. I have a lot to thank ASN for.

From my first competition I was fortunate enough to have had the support and experience from Simon and the team that is ASN. Now that I’m a part of the team I get to live and breathe bodybuilding so there isn’t a moment that passes where I’m not thinking of my next workout, my next meal, what supplement am I taking next or how can I improve on what I am doing.

I am my own science project I like to study up on supplements then test them on myself to see what works, how much to use and the best time to take it. So far I have found this to be the winning combo for me.

Training Schedule (Training Style and Tips)

Split: 3 days on one day off 2days on one day off and repeat.

1.Quads
2.Chest and Calves
3.Upper Back
4.Shoulders
5.Lower-Back/Hamstrings and Calves
6.Arms

OFF SEASON

Training: Mainly Strength, Lower Rep ranges, Higher poundages and longer rest e.g. 4-6 reps at 80 - 90% of 1Rep Max with 3 min rest between sets.

Cardio: Walking and Lunges at least every second morning before breakfast

COMP PREP

Training: High volume with minimal strength training, higher reps shorter rest breaks, e.g. shock and matrix principals

Cardio: Two to four times a day. Walking lunges every day.

Nutrition (Examples of My Diet)

OFF SEASON

About 3500 calories per day consisting of 300g of protein. I get a lot of this out of tuna, chicken, kangaroo, egg whites, cottage cheese and protein shakes. My carbs are made up mainly of oats, basmati rice and fruit throughout the day and high GI carbs around training that I get from my Nutrabolics Anabolic Window shake and baked potato at the following meal. I get my fat intake from avocado, nuts, fish and flaxseed oil supplements and Nutrabolics Superfats. I also eat heaps of veggie’s.

COMP PREP

Changes are quite dramatic calories can drop as low as 1800 cals/day, this is made up of mainly egg whites and fish for protein, oats for carbs and flaxseed oil and Nutrabolics Superfats make up my fat intake. The rest of my diet is green beans and broccoli. I can drop to as little as 40g of carbs per day.

Competition History

2004 : INBA / North Coast Novice Men’s (1st Place)
2004 : INBA / National Titles Novice Men’s (6th Place)
2005 : INBA /Central Coast Titles Open Men’s (2nd Place)
2005 : ANB / Newcastle Classic Under 90kg (1st Place)
2005 : INBA / NSW Titles Open Men’s (4th Place)
2006 : ANB / Newcastle Classic Under 90kg (1st Place and Overall Winner)
2006 : ANB / National Titles Under 90kg (2nd Place)

Goals (Future Plans and Career Expectations)

My goals for the future are to be overall ANB national champion in 2008 and hopefully compete in America against the best in the world.

Supplements Used

OFF SEASON

A daily bulk up supplement plan for me looks like this ...

On rising:
Evolve - Glutamine - 5g
Fusion - Zeus - 2caps
IDS - BCAA - 4 caps
Balance - HMB - 2 caps

After Cardio:
IDS - Hydroxymest - 1 cap
Nutrabolics - InsuleanK - 2 caps
Balance - Sports Multi - 1 cap
Fusion - Purple K - 2 Caps
Vitamin C 500mg
Vitamin E 500iu
Evolve - Slow Whey - 2 serves

With meals 2, 3, 4:
Nutrabolics - Superfats - 2 caps

Pre Workout:
IDS - Hydroxymest - 1 cap
Nutrabolics - Deca Stack - 1 Serve

During Workout:
Nutrabolics Growth Factors - 1.5 serve
Endura - Re-hydration Formula - 1 Serve

Post Workout:
Nutrabolics - Anabolic Window - 1 Serve
Nutrabolics - InsuleanK - 2 caps
Balance - Sports Multi - 1 cap
Fusion - Purple K - 2 Caps
Vitamin C 500mg
Vitamin E 500iu
Balance - HMB - 2 caps

After Last meal:
Gen Tec - Macro Whey - 1 Serve
Fusion - Zeus - 2 caps

Before Bed:
Nutrabolics - GH Stack - 6 caps
Balance - HMB - 2 caps
Evolve - Glutamine - 5g

COMP PREP

As above but I eliminate the Endura Re-hydration drink. I replace Evolve Slow Whey with Evolve Lipo Whey and Nutrabolics Anabolic Window gets replaced with Evolve Fast Whey.

I also add Nutrabolics Inferno’s and Evolve ALC Before Cardio.

My Preferred Supplements (buy online)

	Evolve : L-Glutamine On rising (5g) and Before bed (5g) . . . buy online		FUSION Bodybuilding : ZEUS On rising (2 caps) and After last meal (2 caps) . . . buy online
	Balance : 100% Pure HMB Powder On rising (2 caps), Post workout (2 caps) and Before bed (2 caps) . . . buy online		SAN : Attitude 3 Single Cap Serves per Day . . . buy online
	FUSION Bodybuilding : PURPLE•K After cardio (2 caps) and Post workout (2 caps) . . . buy online		Evolve : Slow Whey After cardio (2 serves) . . . buy online
	Nutrabolics : Deca Stack Pre workout (1 serve) . . . buy online		Nutrabolics : Growth Factor During workout (1.5 serve) . . . buy online
	Nutrabolics : Anabolic Window Post workout (1 serve) . . . buy online		Evolve : Nocturnal After Last Meal 1 serve . . . buy online
	Evolve : Lipo Whey During competition preparation instead of Evolve Slow Whey. . . . buy online		Evolve : Fastwhey During competition preparation instead of Nutrabolics Anabolic Window. . . . buy online
	Evolve : ALC Before cardio during competition preparation . . . buy online

athlete gallery : Adam Lauder

mr adam lauder asn newcastle classic ASN's Adam with Jay Cutler mr adam lauder asn newcastle classic mr adam lauder asn newcastle classic Adam "Big Guns" Lauder mr adam lauder mr adam lauder naturals comp september 2004 view more photographs of Adam Lauder . . . +

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