1. Biography
• Name: Matthew Eubanks
• Age: 43
• Height: 5’ 10”
• Weight (Contest): 193 lbs.
• Weight (Off-Season): 210-215 lbs.
• Body Fat: 10 %
• Hometown: Kansas City, MO
• Gym: Picture Hills Fitness
• Profession: Personal Trainer
2. What got you started in bodybuilding/fitness?
I was once a very out of shape 240 lb. man. I was always sick, always tired and always felt horrible inside and out. I have had numerous surgeries on my right knee which has left me 30 percent disabled. I just got sick and tired of being sick and tired and joined a local gym. I “worked out,” or at least I thought I did. I never really had a plan other than to just go. One day someone made a comment that really hit me hard and it totally changed my attitude towards bodybuilding. I was called a “fat ass” and I was laughed at. They said it looked like I had never even touched a weight in my life. This hurt me to the core of course, but instead of grabbing a Twinkie and crying about it… I got my ass to work!
3. What keeps you motivated to train?
I am hooked on bodybuilding and weight training now. Nothing feels better than the pump and burn when you lift. I love the way I look and feel now—for I am in better shape and look a lot better now than ever in my life. My beautiful wife, Shelly is also into fitness and this is a huge motivator for me as well. Having a wife who’s into fitness makes the journey more fun and enjoyable.
4. What workout plan has worked best for you?
I have always had my best results with four sets of 6-8 reps, heavy as I could handle then follow that last set with two drop sets. This routine yielded the very best results for me and still works to this day.
Day 1: Chest
• Incline Smith Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Decline Bench Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Flat Dumbbell Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Machine Flyes: 4 sets of 8-10 reps, 2 drop sets of 8-10 reps
Day 2: Back
• V-Bar Pulldowns: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Seated Cable Row: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Wide Grip Behind Neck Pulldowns: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• T-Bar Row: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Smith Barbell Row: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
Day 3: Off
Day 4: Shoulders
• Seated Dumbbell Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Dumbbell Front Raise: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Dumbbell Side Raise: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Smith Military Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Flyes: 4 sets of 8-10 reps, 2 drop sets of 8-10 reps
Day 5: Arms
• Alternating Dumbbell Curl: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Wide Grip Barbell Curl: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Dumbbell Hammer Curl: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Triceps Pushdowns: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Dumbbell Overhead Extensions: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Close-Grip Bench Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
Day 6: Legs
• Front Squats: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Leg Press: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Stiff-Leg Deadlift: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Leg Extensions: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Leg Curl: 4 sets of 6-8 reps, 2 drop sets of 6-8 reps
• Standing Calf Raise: 4 sets of 15-20 reps, 2 drop sets of 15-20 reps
Day 7: Off
5. What is your philosophy about cardio?
I can’t lie…I hate cardio! But, it is one of the main keys to your success. Without it, you really won’t see the results you’re looking for.
6. What is your philosophy about weight training?
Nothing beats weight training. There are a million ways to exercise but weight training is by far the very best way to reach your goals.
7. Do you prefer HIIT or steady state cardio?
Actually both! I normally do 20 min. of steady state cardio followed by 15-20 min. of HIIT. This style of cardio keeps the fat off my body and really helps me have a healthy heart.
8. What are your top 5 favorite exercises?
• Weighted Dips
• T-Bar Rows
• BB Curls
• Front Squats
• Flat DB Press
9. What is your philosophy about nutrition?
You are what you eat! Without a solid nutrition routine you wont see any results. It takes time to get use to eating clean, your body will crave junk and soda and all that mess. But after a few weeks your body will love the new food and wont crave the bad stuff as much. Eating clean is approx 85 percent of your success!!
10. What nutrition plan has worked best for you?
Carb-cycling has been my best friend. I normally have a high carb day, low, high, low, moderate and no carb day. It has worked very well for contest prep. But as for day-to-day eating, I have carbs with all my meals but they are very low.
A sample of what I eat daily looks like this:
Meal 1:
• 6 egg whites
• 1 whole egg
• 1 cup spinach
• 2 oz chicken breast
• 1/2 grapefruit
• 18 almonds
• 1000 mg fish oil
Meal 2:
• 44 g whey protein drink
• 1 cup green beans
• 2 Tbsp peanut butter
Meal 3:
• 6 oz chicken breast
• 1 cup green beans
• 18 almonds
Meal 4:
• 7 oz chicken breast
• 1 cup green beans
• 1/2 grapefruit
• 18 almonds
Meal 5:
• 44 g whey protein drink
• 1/2 cup green beans
• 2 Tbsp peanut butter
• 1000 mg fish oil
Meal 6:
• 6 oz chicken breast
• 1/2 cup green beans
• 2 oz avocado
*Note: Every 18th meal is a carb-load meal, in which I replace meal six with:
• 1 1/2 cup green beans
• 3/4 cup oatmeal with 2 tbsp raisins, 18 almonds, Splenda for flavor
• 10 oz sweet potato with 2 Tbsp peanut butter
11. What is your favorite cheat food?
A Snickers ice cream bar!
12. What is your favorite health food?
Top Sirloin.
13. What supplements have given you the greatest gains?
I only use Betancourt Nutrition supplements. Big Blend, BullNOX, Bull Rush and Glutamine chewies have all helped me make awesome progress.
14. What does your pre and post workout nutrition consist of?
• Pre is my breakfast. I eat 2 cups liquid egg whites, 4 slices turkey bacon and 1 whole wheat bagel.
• Post is 3 scoops Big Blend with 1 scoop Dextrose then 1 hr. later, I eat food.
15. Which tools have helped you most with your nutrition and training?
Keeping a log has been my best tool. I track my workouts to see what was working and what wasn’t. I blog my workouts for others to see as well so they can learn from me or even offer advice.
16. Have online resources (social networks) helped you in your training?
Facebook: I have a FB set up, Body By BB2K, where I post info on supplements, diet and training. People ask for my opinions on things as well.
BodyByBB2K.com is my Blog. I post all kinds of info there on nutrition, supplements, diet, fad diets, recipes, product reviews, etc.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Normally I go to the Internet. There are tons of sites out there with great info! MuscleDog.com is one of them. I also have a few friends that are Pro Bodybuilders and world record holding powerlifters, so I have access to a lot of great info.
18. What obstacles have you had to overcome?
Where do I start? Lol—I have survived a broken neck, head injuries, both shoulders operated on, broken hand, four knee surgeries, surgery on my L5/S1, a divorce, then re-married and now I’m a granddad. So, I have had a few things to overcome.
19. What was the biggest mistake you made when you first started training?
Going super heavy all the time, using bad form and thinking results were in the latest and greatest supplement instead of my diet. Also, trying to out-lift everyone and show off.
20. What tips would you give to a beginner?
Take your time, READ all you can and educate yourself on what you’re about to start. You can waste years on assuming. Be consistent and give it time!
21. What are your future fitness goals?
I want to compete. I was actually dieting for a show in St. Louis in March but it was just too expensive. I plan to keep training, dieting and doing my thing for life.
22. Where can we find you on MuscleDog.com?
My profile is IAMBB2K. From there, you can check out my photo gallery, stats, meal plan and more!
