Name: Llewyn McFarlane
Email: Fitideals@gmail.com
Height: 6'1"
Weight: 109 kg
Years Bodybuilding: 2
Military Background:
Branch Of Service: USAF
Years Of Service: 10
Rank: E6
MOS: 3D1X2
How Did You Get Started?
I had always been an athlete growing up. I'm from Jamaica so soccer was my sport which I still continue to play. In high school I started lifting weights with the football team and got addicted. After I joined the military I decided that bodybuilding would be my sport because it is one of the only activities where it's all on you whether or not you fail or succeed.
The more I lift, the more I research. From there, I started experimenting with different supplements to help me figure out which were good for me and would help me achieve my goals.
What Is The Hardest Part Of Making The Transition From Civilian Life To Military Life?
The hardest part of making the transition to military life is relocation and deployments. It's a necessary evil that everyone in the military is familiar with. I look at it as being able to leave my mark at one place, then move to another place and do the same thing. So although that is "the hardest" part of my transition, I try to take away the positives that also go with that.
What Is The Biggest Obstacle In Leading A Military Lifestyle?
The biggest obstacle in leading a military life is being a leader. So much is expected of you and once you are put in a leadership position, you are then responsible for people who you supervise. There is no firing on the spot like in civilian work, so how you deal with people is very important.
Deployments are the reality of what we do in the military. Unlike many of these other people who use their deployments to "start working out", I do that day in day out.
The military has been good to me. There are not too many occupations that afford employees the opportunity to better themselves physically. I try to be the example for my troops and by doing so they in turn motivate me to keep going.
What Workout Plan Worked Best For You?
My workout changes about every 4-to-8 weeks. Below is what I'm doing for Nov. (Bear in mind that I am in a deployed location and all I have at my disposal is pretty much dumbbells, barbells, two squat racks and two benches. (One for bench press and the other is a stationary adjustable.))
Day 1: Abs/Chest/Biceps
-
Leg Raises
3 sets of 30 reps -
Dumbbell Side Bends
3 sets of 30 reps -
Full Sit-Ups
3 sets of 30 reps -
Incline Barbell Press
2 warm up sets of 15 reps, 4 sets of 10 reps -
Flat Barbell Press
4 sets of 8-10 reps -
Dumbbell Flyes
4 sets of 8-10 reps -
Barbell Pullovers
4 set of 8-10 reps -
Barbell Curl
2 warm up sets of 15 reps, 3 sets of 8-10 reps -
Concentration Curls
3 sets of 8-10 reps -
Hammer Dumbbell Curls
3 sets of 8-10 reps
Day 2: Back/Triceps
-
Pull-Ups
4 sets 8-10 reps -
Overhand Barbell Rows
4 sets of 8-10 reps -
Underhand Barbell Rows
4 sets of 8-10 reps -
Dumbbell Rows
4 sets of 10 reps -
Deadlifts
4 sets of 10 reps -
Dips
4 sets of 10-15 reps -
Skull Crushers
3 sets of 8-10 reps -
Overhead Single Dumbbell Extension
4 sets of 8-10 reps -
Cardio
15-30 minutes
Day 3: Legs/Calves/Abs
-
Leg Raises
3 sets of 30 reps -
Dumbbell Side Bends
3 sets of 30 reps -
Full Sit-Ups
3 sets of 30 reps -
Barbell Front Squats
4 sets of 8-10 reps -
Barbell Squats
4 sets of 8-10 reps -
Lunges
4 sets of 8-10 reps -
Stiff-Legged Deadlifts
4 sets of 8-10 reps -
Donkey Raises
4 sets of 15 reps
Superset:
-
Standing Dumbbell Calf Raises
4 sets of 10-15 reps -
Barbell Step Ups
4 sets of 10 reps
Day 4: Shoulders/Traps
Superset:
-
Behind The Back Barbell Shrugs
4 sets of 10-15 reps -
Front Barbell Shrugs
4 sets of 8-10 reps
Superset:
-
Incline Bench Dumbbell Shrugs
3 sets of 10 reps -
Standing Dumbbell Shrug
3 sets of 10 reps -
Barbell Shoulder Press
4 sets of 8-10 reps
Superset:
-
Front Dumbbell Raises
3 sets of 8-10 reps -
Upright Rows
3 sets of 8-10 reps -
Lateral Dumbbell Raises
3 sets of 8-10 reps -
Rear Dumbbell Flyes
3 sets of 8-10 reps -
Cardio
15-30 minutes
Day 5: Arms/Abs
-
Leg Raises
3 sets of 30 reps -
Dumbbell Side Bends
3 sets of 30 reps -
Full Sit-Ups
3 sets of 30 reps -
Pull-Ups
4 sets of 8-10 partial reps -
Barbell Curl
4 sets of 8-10 reps -
Standing Dumbbell Curls
4 sets of 8-10 reps -
Hammer Curls
4 sets of 8-10 reps -
Dips
4 sets of 10-15 reps -
Skull Crushers
4 sets of 8-10 reps -
Dumbbell Kickbacks
4 sets of 8-10 reps
Superset:
-
Close Pushups
4 sets to failure -
Close Grip Bench Press
4 sets of 8-10 reps -
Cardio
15-30 minutes
Day 6: Rest or Cardio
Day 7: Rest
What Nutrition Plan Has Worked Best For You?
Meal 1: Pre Workout
-
Optimum Nutrition Protein
1 scoop Calories: 130
Fats: 1.5 Grams| Protein 24 Grams| Carbs 4 Grams
Meal 2: Post Workout
-
Optimum Nutrition Protein
2 scoops Calories: 260
Fats: 3 Grams| Protein 48 Grams| Carbs 8 Grams -
Banana
1 Banana Calories: 105
Fats: 389 Milligrams| Protein 1 Gram| Carbs 27 Grams
Meal 3:
-
Orange
1 Orange Calories: 71
Fats: 303 Milligrams| Protein 1 Gram| Carbs 18 Grams -
Egg Whites
6 whites Calories: 69
Fats: 224 Milligrams| Protein 14 Grams| Carbs 1 Gram -
Whole Eggs
2 Eggs Calories: 111
Fats: 8 Grams| Protein 8 Grams| Carbs 685 Milligrams -
Whole Wheat Bagel
1 Bagel Calories: 207
Fats: 1 Gram| Protein 8 Grams| Carbs 41 Grams
Meal 4:
-
Grilled Chicken Breast
6 Ounces Calories: 379
Fats: 20 Grams| Protein 44 Grams| Carbs 3 Grams -
Cooked Broccoli
1/2 Cup Calories: 13
Fats: 160 Milligrams| Protein 1 Gram| Carbs 3 Grams -
Brown Rice
1/2 Cup Calories: 109
Fats: 843 Milligrams| Protein 2 Grams| Carbs 23 Grams -
Salad
1 Small Salad Calories: 16
Fats: 70 Milligrams| Protein 1 Gram| Carbs 3 Grams
Meal 5:
-
Optimum Nutrition Protein
2 scoops Calories: 260
Fats: 3 Grams| Protein 48 Grams| Carbs 8 Grams -
Almonds
1/2 Cup Calories: 433
Fats: 38 Grams| Protein 15 Grams| Carbs 15 Grams
Meal 5: Dinner
-
Baked Chicken Breast
6 Ounces Calories: 379
Fats: 20 Grams| Protein 44 Grams| Carbs 3 GramsAlternate Options:
Baked Fish -
Kidney Beans
1/2 Cup Calories: 27
Fats: 460 Milligrams| Protein 4 Grams| Carbs 4 Grams -
Brown Rice
1 Cup Calories: 217
Fats: 2 Grams| Protein 5 Grams| Carbs 45 Grams -
Salad
1 Small Salad Calories: 16
Fats: 70 Milligrams| Protein 1 Gram| Carbs 3 Grams
Meal 6:
-
Cottage Cheese
1/2 Cup Calories: 92
Fats: 2 Grams| Protein 13 Grams| Carbs 4 Grams
Meal 7: Before Bed
-
Optimum Nutrition Casein Protein
1 Scoop Calories: 120
Fats: 1 Grams| Protein 24 Grams| Carbs 3 Grams
What Supplements Have Given You The Greatest Gains?
AM Workout, PM Cardio/Sports Practice Days:
0445: Wake
-
Optimum Nutrition Protein
1 Serving Calories: 130
Fats: 1.5 Grams| Protein 24 Grams| Carbs 4 Grams
0500: Pre-Workout
-
USP Labs Jack3d
2 Servings Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A
0730: Post Workout
-
Creatine
5 Grams Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A -
Glutamine
5 Grams Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A -
Optimum Nutrition Nitro Core 24 Protein
1 Serving Calories: 200
Fats: 5 Grams| Protein 24 Grams| Carbs 14 Grams
1000:
-
BSN Syntha-6
1 Serving Calories: 200
Fats: 6 Grams| Protein 22 Grams| Carbs 14 GramsAlternate Option:
Optimum Nutrition Gold Standard Protein
1530:
-
BSN Syntha-6
1 Serving Calories: 200
Fats: 6 Grams| Protein 22 Grams| Carbs 14 GramsAlternate Option:
Optimum Nutrition Gold Standard Protein
2100: Before Bed
-
Optimum Nutrition Casein Protein
1 Scoop Calories: 120
Fats: 1 Grams| Protein 24 Grams| Carbs 3 Grams
AM Cardio, PM Workout Days:
0445: Wake
-
Optimum Nutrition Protein
1 Serving Calories: 130
Fats: 1.5 Grams| Protein 24 Grams| Carbs 4 Grams
1000:
-
BSN Syntha-6
1 Serving Calories: 200
Fats: 6 Grams| Protein 22 Grams| Carbs 14 GramsAlternate Option:
Optimum Nutrition Gold Standard Protein
1430:
-
BSN Syntha-6
1 Serving Calories: 200
Fats: 6 Grams| Protein 22 Grams| Carbs 14 GramsAlternate Option:
Optimum Nutrition Gold Standard Protein
1530: Pre-Workout
-
USP Labs Jack3d
2 Servings Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A
1730: Post Workout
-
Creatine
5 Grams Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A -
Glutamine
5 Grams Calories: N/A
Fats: N/A| Protein N/A| Carbs N/A -
Optimum Nutrition Nitro Core 24 Protein
1 Serving Calories: 200
Fats: 5 Grams| Protein 24 Grams| Carbs 14 Grams
2100: Before Bed
-
Optimum Nutrition Casein Protein
1 Serving Calories: 120
Fats: 1 Grams| Protein 24 Grams| Carbs 3 Grams
What Are Your Future Bodybuilding Plans?
That all depends on whether I can get some help with supplements. I do this because it's "my thing". If a company offers me some form of sponsorship opportunity, I'd definitely take it to the next level.
Who Are Your Favorite Bodybuilders?
What One Tip Would You Give Other Bodybuilders In The Military?
It takes time. There are a lot of young military weight lifters who are taking probably every supplement that's on the market to get big. You'll definitely get big. The thing is, you really don't see a lot of them staying big. If you are going to do it, the biggest advice I can offer is to do it for you and make it a real commitment.