1. Biography
• Name: Eric Sbat
• Age: 19
• Height: 6’1
• Weight (Contest): 200 lbs.
• Weight (Off-Season): 215-220 lbs.
• Body Fat: 10 %
• Hometown: PA
• Gym: Muscle Inc.
• Profession: College student studying criminal justice
2. What got you started in bodybuilding/fitness?
I started lifting because I was very skinny in high school and throughout my life. I always wanted to be bigger and stronger. I remember seeing big guys and saying, “I want to look like that.” It was also a way for me to release a lot of energy and tension that I was—and still am— experiencing each day. I knew bodybuilding wasn’t just a look to wear; it’s a lifestyle of discipline, hard work and dedication.
It is very rewarding through the hard work. After a few months of trial and error I quickly realized this was for me. I like challenges; this was a challenge for me that I knew I could not easily accomplish. I am learning new information constantly. It all started in October of 2007. I’ll never turn back, I’ll never quit and I’ll just keep pushing forward.
3. What keeps you motivated to train?
I just keep reading bodybuilding articles and watching videos and going to the gym.
4. What workout plan has worked best for you?
Day 1: Chest/Triceps
• Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
• Incline Barbell Bench Press: 5 sets; first 2 sets 12-15 reps, last 3 sets 8-12 reps
• Dumbbell Flyes Flat Bench: 3 sets of 15 reps
• Cable/Incline Flyes: 3 heavy sets of 10 reps
• Cable Pushdowns: 3 sets of 10-12 reps
• Skull Crushers: 3 sets of 10 reps
• Tricep Overheads: 3 sets of 10-12 reps
• Cardio: 30 min. walk
Day 2: Back/Biceps
• Pull-ups: 3 sets of 10-15 reps
• Lat Pulldowns: 3 sets of 10-12 reps
• Cable Rows: 3 sets of 10-12 reps
• Dumbbell Rows: 3 sets of 10 reps
• Light Barbell Deadlifts: 3 sets of 12-15 reps
• Wide Dumbbell Curls: 3 sets of 15 reps
• Preacher Curl: 3 sets of 10-12 reps
• Standing Hammer Dumbbell Curls: 3 sets 10-12 reps
Day 3: Shoulders/Upper Abs/Obliques
• Military Press: 3 sets of 10-12 reps
• One Arm Lateral Raises: 3 sets of 10-12 reps
• Dumbbell Shrugs: 3 sets 15-18 reps
• Arnold Dumbbell Press: 3 sets 10-12 reps
• Reverse Flyes: 3 sets of 10-12 reps
• Russian Twist: 4 sets 20-25 reps
• Cable Reverse Crunch: 3 sets 20-25 reps
• Weighted Crunch Machine: 3 sets 20-25 reps
• Cardio: 30 min walk
Day 4: Legs/Quads/Hamstrings/Abs
• Barbell Squats: 3-5 sets of 8-15 reps
• Leg Extensions: 3 sets of 15-18 reps
• Dumbbell Lunges: 3 sets of 10-12 reps
• Glute Kickbacks: 3 sets of 12 reps
• Leg Press: 3 sets of 12-15 reps
• Hamstring Curl: 3 sets of 12-15 reps
• Decline Reverse Crunches w/ Medicine Ball: 4 sets 20-25 reps
• Hanging Leg Raises: 4 sets 15-25 reps
Day 5: Biceps/Triceps/Lower Chest
• Preacher Barbell Curl: 3 sets of 12-15 reps
Superset:
• Seated Dumbbell Curl: 3 sets of 12-15 reps
• Hammer Curls: 3 sets of 12-15 reps
• Tricep Pushdowns: 3 sets of 12-15 reps
• Skull Crushers: 3 sets of 12-15 reps
• Tricep Kickbacks: 3 sets of 12-15 reps
• Decline Bench Press: 3 sets of 10-12 reps
• Decline Flyes: 3 sets of 15-20 reps
• Dips: 3 sets of 12-15 reps
• Cardio: 30 min.
• Walk
Days 6 And 7: OFF
5. What is your philosophy about cardio?
It’s essential, and it keeps you in shape. A lot of people push cardio off to the side—even I did for some time. You’ll quickly realize that you need to find the time to fit cardio into your bodybuilding schedule. Not only is cardio really good for your health and body, but it can give you the look you’ve wanted.
6. What is your philosophy about weight training?
Weight training is absolutely paramount to becoming a bodybuilder. You need to lift heavy and at the same time lift light. Focus on form and how you perform each lift.
7. Do you prefer HIIT or steady state cardio?
It depends on your goal—HIIT for that ripped look (of course with a diet in place also) and steady cardio should also be performed anyway.
8. What are your top 5 favorite exercises?
Bench Press, Squats, Military Press, Flyes, Standing Alternating Curls.
9. What is your philosophy about nutrition?
This is the biggest part of becoming who you wish to be. If your diet isn’t on track, YOU won’t be on track. You need to get your diet straight before you get into the gym if you want to see real gains. Eat big but eat clean.
10. What nutrition plan has worked best for you?
Meal 1:
• 1 scoop Optimum Nutrition Natural Whey , with Milk
• 1/2 cup of Oatmeal
• 2 tbsp of Peanut Butter
• 2 Strawberries
Meal 2:
• 6 Eggs (2 Whole, 4 Whites)
• 1 glass of Skim Milk
• 1 glass of Juice
• 1 Banana
• 1 serving Optimum Nutrition OPTI-MEN
Meal 3:
• 6oz Chicken Breast
• 2 glasses of Skim Milk
• 1 ½ cup Broccoli
Meal 4: Pre-Workout
• 1 Sweet Potato
• 1 can of Tuna
• 1 glass of Milk
• 2-3 cups Vegetable Blend
• 1 serving Animal Flex
• 1 serving Optimum Nutrition CGT-10
Meal 5: Post Workout
• 1 scoop Dymatize Elite Whey
• 1 scoop Dymatize Elite Casein
Meal 6:
• 3 cups of Meat (Fish, Chicken Breast or Red Meat)
• 1 ½ cups Broccoli or Cauliflower
• 2 glasses of Milk
Meal 7: Before Bed
• 1/4-1/2 cup of Cottage Cheese
• * I also drink anywhere from 1-2 gallons of Water per day
11. What is your favorite cheat food?
Usually two pizza pies.
12. What is your favorite health food?
Vegetables—because in my opinion, they taste good and they are very good for you. I like to eat them anytime of the day but they’re good carbs to eat before or after a workout.
13. What supplements have given you the greatest gains?
Honestly, I just stick to good old protein, Optimum 100% Natural Whey is what I take. Occasionally, I’ll take some Creatine also. I also throw in some BCAA’s and Animal Flex for joints.
14. What does your pre and post workout nutrition consist of?
My pre-workout nutrition usually consists of some sort of carb like oatmeal or a sweet potato and chicken or other type of protein. Post-workout, I take a protein shake.
15. Which tools have helped you most with your nutrition and training?
No tools, maybe my car because it gets me to the gym and to the grocery store.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Bodybuilding.com forums in the beginning (maybe for the first year). MuscleDog.com has definitely helped me with advice I needed on supplements and training—they are good and reliable for accurate and informative content.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
People in my gym, or on MuscleDog.com. I mostly like to speak to people in person for advice on things.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Frank McGrath, Arnold Schwarzenegger and Lee Priest. .
19. What obstacles have you had to overcome (injury, illness, relationships, etc)?
Surgery and being sick a couple of times where I couldn’t eat. I lost most my weight, but it comes right back. Sometimes work and college get in the way but you always have to find the time to make it to the gym—even if it’s only for one hour.
20. What was the biggest mistake you made when you first started training?
Not having a diet. Also, not having form on deadlifts messed up my back pretty badly.
21. What tips would you give to a beginner?
Set goals and don’t give up. Lead by example. Remember, your diet is absolutely paramount and comes first, so have patience. Change your routine up constantly to avoid plateaus. Focus on your form when lifting, not how much weight you’re lifting. There is no limit, no max, so keep excelling and pushing though! No pain, no gain!
22. What are your future fitness goals?
I want to be known as something big when I’m gone. I want to be 225 pounds with 5-8% body fat by the time I’m 22-23 years old. I also want to be a very healthy and outgoing individual.
23. Where can we find you on MuscleDog.com?
Check out my profile, linxz . From there, you can see my bio, fitness stats, photos and more.
