1. Biography
• Name: Andrew Vu
• Age: 23
• Height: 5’5”
• Weight (Contest): 147.8 lbs.
• Weight (Off-Season): 172 lbs.
• Body Fat: 3%
• Hometown: Bedford, TX
• Gym: 24 Hour Fitness
• Profession: Rehab
2. What got you started in bodybuilding/fitness?
My first competition was in 2008. It was the Ronnie Coleman Classic. I received 7th place in that contest as a Lightweight (I weighed in at 135 lbs). I really didn’t know what I was doing since it was just a learning experience but I certainly learned a whole lot from it! I just recently competed in the Ronnie Coleman Classic 2010 and received 1st place in the Open Lightweight Division.
3. What keeps you motivated to train?
The way I look in the mirror every morning motivates me to follow a healthy lifestyle, whether it may be in the off season or contest prep, gaining lean quality mass or leaning up and losing body fat. I recommend that everyone who loves bodybuilding to follow a healthy lifestyle. My girlfriend, family and friends play a big role in my life.
4. What workout plan has worked best for you?
I usually warm up on the bike for 10 minutes. My workout schedule usually depends on how I feel, sometimes three days on, one day off and sometimes six days on and one day off.
Day 1 – Chest / Triceps:
• Incline Barbell Press: 4 sets of 15 reps
• Flat Barbell Press: 4 sets of 15 reps
• Incline Dumbbell Press: 4 sets of 15 reps
• Pec Deck Machine: 4 sets of 15 reps
• Close-Grip Pushdown: 4 sets of 15 reps
• Skull Crushers Or Close-Grip Bench Press: 4 sets of 15 reps
• Rope Triceps Extensions: 4 sets of 15 reps
Day 2 – Back / Biceps:
• Deadlifts: 4 sets of 15 reps
• Bent Over Barbell Rows: 4 sets of 15 reps
• Single Armed Dumbbell Rows: 4 sets of 15 reps
• Lat Pulldown: 4 sets of 15 reps
• Single Arm Dumbbell Curls: 4 sets of 15 reps
• Machine Curls: 4 sets of 15 reps
• Barbell Curls 21’s: 4 sets of 21 reps
Day 3 - Legs:
• Leg Extensions: 4 warm-up sets of 15 reps
• Squats: 2 warm-up sets of 25 reps
• Squats: 4 sets of 15 reps
• Leg Press: 4 sets of 15 reps
• Barbell Lunges: 4 sets of 15 reps
• Stiff Legged Deadlifts: 4 sets of 15 reps
• Lying Leg Curl: 4 sets of 15 reps
• Standing Calf Raise: 4 sets of 15 reps
• Seated Calf Raise: 4 sets of 15 reps
Day 4 – Shoulders / Traps:
• Dumbbell Front Raises or Side Laterals: 3 warm-up sets of 15 reps
• Standing Dumbbell Side Laterals: 4 sets of 15 reps
• Seated Dumbbell Press: 4 sets of 15 reps
• Barbell Shrugs: 4 sets of 15 reps
Day 5 – Biceps / Triceps:
• Barbell Biceps Curls: 4 sets of 15 reps
• Single Arm Preacher Curls: 4 sets of 15 reps
• Concentration Curls: 4 sets of 15 reps
• Close-Grip Bench Press: 4 sets of 15 reps
• Single Arm Underhand Cable Extensions: 4 sets of 15 reps
• Overhead Rope Triceps Extensions: 4 sets of 15 reps
Days 6 And 7 – Rest
5. What is your philosophy about cardio?
I feel that cardio is a staple during training, even in the off-season. It helps to maintain a good metabolism and stay lean throughout training.
6. What is your philosophy about weight training?
I believe that when weight training, you should lift with your brain, not your ego. Sometimes sacrificing weight for better form is a lot better while trying to build lean quality muscle and decrease the risk of joint pain.
7. Do you prefer HIIT or steady state cardio?
I prefer a steady state cardio, but it really depends on what type of day I am having. I’ve never really had to do HIIT cardio because my metabolism has always been so high.
8. What are your top 5 favorite exercises?
My top 5 favorite exercises are mostly deal with compound movements.
1. Squats
2. Barbell Bench Press
3. Dumbbell Press
4. Deadlifts
5. Close-grip Bench Press
9. What is your philosophy about nutrition?
You are what you eat! I believe that proper nutrition is necessary in order to maintain a healthy lifestyle. Some people think that having proper nutrition incorporates dry and dull (eating the same foods everyday). But after doing research on what is good for you and what is bad for you, you can make eating healthy easy and fun!
10. What nutrition plan has worked best for you?
Eating six times a day helps keep my metabolism going!
Meal 1:
• 1 cup of Oatmeal
• 8oz Chicken Breast
Meal 2:
• 1.5 cups of Brown Rice
• 8oz Chicken Breast
Meal 3:
• 6oz Sweet Potato
• 8oz Flounder
Meal 4: Post Workout
• 1 serving Whey Isolate Shake
• 1 serving Waxy Maize
Meal 5:
• 8oz Sirloin Steak
• 3oz Greens
Meal 6:
• 10 Egg Whites
11. What is your favorite cheat food?
My favorite cheat food list can go on forever, but to name a few…I enjoy sushi and everyone’s favorite, pizza.
12. What is your favorite health food?
My favorite health food is oatmeal with a hint of ground cinnamon and Splenda. It tastes like Cinnamon Toast Crunch!
13. What supplements have given you the greatest gains?
I mainly use any Whey Isolate Protein due to the fact that you absorb more of the protein and it is a much higher quality protein. I also use Waxy Maize in the off-season during pre and post workout.
14. What does your pre and post workout nutrition consist of?
During the off-season, I take Waximaize pre and post workout, along with Whey Isolate. During contest prep, I cut out the Waximaize and just take a Whey Isolate shake or eat lean meats.
15. Which tools have helped you most with your nutrition and training?
When lifting heavy during my training, I use a weight belt to decrease the risk of injury and straps to emphasize the targeted muscle that I am training that day. An electronic scale has helped me a whole lot. I believe being precise on the amount of nutrition intake during the day will help you obtain your goals.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
I love reading online forums about other competitors’ contest preps. Reading their contest prep keeps me motivated to train even harder. I also enjoy reading food articles to help with my cravings during a strict diet.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Luckily, I have a lot of friends that are in to the healthy lifestyle and training that I am in to. I have a good friend, Jonathan Irizarry who has helped me and prepped me for competitions. He has given me great advice on nutrition and training and has not steered me the wrong way!
18. Who are your favorite fitness/bodybuilder competitors or role models?
Ronnie Coleman, Kai Greene, Kevin Levrone and everyone’s favorite, ARNOLD!
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
When I was 18, I had an appendectomy and lost 25 lbs after spending a week in the hospital. The doctor told me that my appendix exploded in his hand! One year later, I competed in the 2008 Ronnie Coleman Classic and placed 7th. Then two years after that, I competed in the same competition and placed 1st in the Open Lightweight Class!
20. What was the biggest mistake you made when you first started training?
I always wanted to lift heavy and be stronger than the next guy. I soon figured out that training isn’t a race, it takes time to progress.
21. What tips would you give to a beginner?
Never give up on your goals; they are all achievable. If you cheat during your diet, you’re only cheating yourself!
22. What are your future fitness goals?
I plan on maintaining a healthy lifestyle because it is so addictive! My bodybuilding goals are to win a national level show and be featured in a magazine—even if it’s in a small corner of the page!
23. Where can we find you on MuscleDog.com?
Check out my profile to learn more about my training. You can view my photo gallery on there, showing my before and after pics. Be sure to add me as a friend too!
