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Matthew Morgan
 

Vitals StatsName:Matthew Morgan

Age: 28

Location: Shorewood IL

Height: 5’10

Weight: 198 am (weight class i will compete in)

Experience power-lifting and bodybuilding: 3 years

Favorite exercise : Squat

Favorite muscle : Quads

Favorite Supplements: American pure whey cinnamon bun isolate. Yummy!

Training videos

84Mightymatt youtube
About me

My name is Matthew Morgan i started out training and working out as a way in my option to save my life. I remember when i was young

watching the movie predator and twins both with arnold in them and wanting to look like that and be that strong. Fast forward to

when i was 18-25 and i had done none of that and had developed an addiction to alcohol and drugs. After 7 years of addiction i knew i

had to do something to save my life. I was 250 pounds and extremely unhealthy. I woke up on day in December and decided this is not

how i was going to live my life anymore, put on my coat and just ran in the cold for a few hundred feet lol. But i keep at it and

joined a gym and fell in love with the discipline it gave me and the daily rewards from pushing my self to new levels of strength

and fitness. I now had a new healthy addiction the i was and am proud of and it has keep me clean and sober for over 3 years now.

I am training right now to compete in my first power lifting competition the 2012 APF IL Raw Power Challenge on December 9 this year.I

am hoping to hit a raw elite total in the 198 pound weight class.Becoming and elite ranked power-lifter has been something i have

been striving for since a started and i think i my finally be able to achieve it My current best gym lifts are 410 bench 540 squat

and 590 dead lift. I also plan on competing and some bodybuilding comps next year. My motto is train life a power-lifter look like a

bodybuilder just because you might be training for power thats no excuse to get fat!!!

I have had the support of my family especially my brother who i train with and a wonderful girl friend in all of this.

Diet

Well i think that proper nutrition and everybit if not more important then proper training. I have always agreed with the saying

you cant out train a bad diet. My diet consist of 7 600 hundred calorie meals a day with roughly 35 grams of protein in each one.

I raise and lower my carb intake if i need to gain of drop weight.Lean protein complex carbs and healthy fats make up almost every

one of my meals, but i allow myself a few meals a week to just enjoy some good eating whether it be ice cream or a double cheese

burger. I think its important to sometime just eat something you really like and not worry about the nutrition.

Typical daily diet
6 am oatmeal with peanut butter and American pure whey isolate

9 am 1 cup cous cous and 4 large eggs

12 am chicken salad on whole grain bread and some almonds

3 pm peanut butter and jelly sandwich with a American pure whey protein shake

6 pm (preworkout meal) Whole grain waffles and 3 whole eggs 3 egg whites with sugar free syrup and margarine

7 pm hit the gym

830 pm post workout shake (whey isolate and waxy maize)

9pm chicken breast almonds and 2 slices of toast

11 pm American pure whey Micellar Casein strawberry and 2 tbsp of natural peanut butter
Training

I always train hard and will focus my workout around one of the big compound lifts. I train four times a week doing an upper lower

A/b split. If i don’t leave the gym pouring sweat it didn’t have a good workout. I usually train my main lifts ie bench or dead lift in

sets of 3 taking 1 min 30 second breaks in between. I try to get 4-5 sets of 3 and add 10 to the bar the following week if i do it.

My motto is train life a power-lifter look like a bodybuilder.

For the assistance exercises ie curls dumbbell bench i train 3-4 sets 8-6 reps if i get more then 8 on the first set i will add

weight.

Workout
Monday Upper body A: (bench press focus)

Bench press: 5 sets of 3 reps

Barbell rows: 4 sets of 8-5 reps

Standing Arnold press: 3 sets 8-5 reps

Incline fly’s : 2 sets 8-5 reps

Flat fly’s: 2 sets 8-5 reps

Skull crushers: 3 sets 8-5 reps

Barbell curls : 3 sets 8-5 reps

Tuesday Lower body A: (dead lift focus)

Dead lift 4 sets of 3 reps

ATG squats 3 sets of 8-5 reps

Leg extensions 3 sets of 8-5 reps

Calf raises 4 sets of 10-7 reps

Seated leg curls 3 sets 8-5 reps

Weighted cable crunches 4 sets of 8-5 reps

Weds day cardio

Hiit cardio 15-20 minutes of sprints

Thursday Upper body B ( military press focus)

Military press 4 sets of 8-5 reps

Close grip bench press 5 sets of 3 reps

Weighted chin ups 4 sets of 8-5 reps

Dumbbell bench 2 sets of 8-5 reps

Incline dumbbell bench 2 sets of 8-5 reps

Facepulls 3 sets of 8-5 reps

Dumbbell curls 3 sets of 8-5 reps
Friday Lower body B (squat focus)

Squat 4 sets of 3 reps

Stiff leg dead lifts 3 sets of 8-5 reps

Leg extensions 3 sets of 8-5 reps

Lying leg curls 3 sets of 8-5 reps

Calf raises 4 sets of 10-7 rep

Weighted sit ups 4 sets of 10-7 reps
Saturday Cardio

15-20 mins of sprints
Sunday off day… thank goodness!

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