BodyBuilding & Fitness

RyanWORKMAN

  • Birth Place: Houston, TX
  • Birth Date: October 3, 1979
  • Height: 5’11"
  • Contest Weight: 210 lbs
  • Current Residence: Houston, TX
  • Occupation: Assistant Programs Coordinator, Fitness Trainer & Life Coach, & Fitness Model

Ryan’s Supplement Stack

Check Out Ryan's Team Labrada Athlete video!

Ryan’s Photo Gallery

Ryan’s Bio

  • Favorite Body part(s) to train: Legs and Arms
  • Favorite Exercise(s): Squats, dead-lifts, chin-ups, dumbbell curls and cable tricep extensions with rope
  • Favorite Cheat food(s): Pizza, Donuts, Cake and Ice Cream
  • Favorite TV show(s): Diners Drive-ins and Dives, Iron Chef America, The Colbert Report, CSI.
  • Favorite Movie(s): The original Star Wars trilogy, The original Indiana Jones trilogy, Harry Potter series, Lord Of The Rings trilogy, Sleepy Hollow, Silence of the Lambs, Fracture, The Fugitive, What Lies Beneath, The Matrix, Blade.
  • Favorite Actor(s) or Actress(s): Harrison Ford, Johnny Depp, Sean Connery, Anthony Hopkins
  • Favorite Musician(s): Usher, Black Eyed Peas, Akon, Kanye West, Timbaland, Linkin Park, Coldplay
  • Favorite Sport(s)- Excluding Bodybuilding: Golf, Basketball, Football, Baseball, Olympics
  • Favorite Sports Team: Rockets
  • Favorite Music to train to: Hip Hop, R&B, Rock
  • Hobbies: Reading, Golf, Basketball, jogging or sprinting
  • Pets: No pets
  • When did you start training?: I started training when I was 14 years old and about to begin high school
  • What is your Motivation to compete, stay in shape?: Exercise has always been my means of balance in life. Staying in shape gives me a great feeling of accomplishment, as well as clear direction with my goals. By keeping shape and always striving to learn more, I am able to better reflect and educate others who love exercise and fitness just as much as I do. For myself, one of the greatest feelings in the world is to give back that feeling of accomplishment to others and to know I was able to help someone reach their goals doing something I love so much.
  • What goals do you have outside of bodybuilding?: From the present into the future I am going to continue to as a professional fitness trainer and lifestyle coach. I would also like to continue as a contest prep coach and help others reach their absolute best physical potential to display on the big stage just as I have so enjoyed doing. Finally, I would like to build and create my own gym, continuing to give back to a bigger audience the happiness that physical success brings and has always fueled my spirit.
  • What advice would you give to beginners?: If you love to workout for physical success or you just want to live a healthy lifestyle, I believe you should seek out a professional trainer or nutritionist, maybe even someone who specializes in all aspects of health, nutrition and fitness. They will be able to give you a much clearer sense of direction through education, which will allow you to explore your own personal possibilities utilizing the knowledge obtained. Ultimately, reading is the absolute best way to increase your knowledge base, which will give you a much broader insight as to the direction you should be going. Don't get caught trying to do it all by yourself and end up just spinning your wheel throughout time, wondering why your body never changes. Understand, knowledge is critical to the growth and development of your physical self throughout time. It allows you to reach a much higher standard of peak strength, size, shape, condition and overall health.

Competition History

  • 2008 Texas State Championship: 1st
  • 2008 Lackland Classic: 1st Heavyweight
  • 2009 Houston Pro AM: 2nd Light Heavyweight
  • 2009 Team Universe: 6th Light Heavyweight
  • 2010 Jr. USA's: 5th Heavyweight
  • 2010 Texas State Championship: 4th Heavyweight

Training

  • Monday:

    SHOULDERS, ARMS and ABS / 45 MIN CARDIO

  • Tuesday:

    LEGS / 45 MIN CARDIO

  • Wednesday:

    REST

  • Thursday:

    BACK/ ABS/ 45 MIN CARDIO

  • Friday:

    CHEST/ ARMS/ and CALVES/ 45 MIN CARDIO

  • Saturday:

    SMALLER BODY PARTS/ 45 MIN CARDIO

Competition Workout: Works similar to the off-season routine, but I change the sets by lightening up the weight, increasing the amount of reps performed, slowing the tempo and adding super-sets and drop-sets.

Ryan’s Diet at a Glance

  • Meal 1:

    8 oz extra lean beef (96/4 % or better), 1 1/4 cup of oat meal (pre-measured) cook in water with a small serving of berries and a serving of flax seed (about 5g of good fat)

  • Snack:

    1 serving of walnuts and medium size banana

  • Meal 2:

    8 oz extra lean turkey or chicken breast, 10 oz sweet potato or yam (steamed in microwave), Green leafy veggies

  • Snack:

    1 serving of walnuts and a small handful of fresh cherries

  • Meal 3:

    8 oz extra lean beef, Ezekiel bread sandwich with 1 serving of almond butter (about 16g of good fat) and sugar free jelly,  3 rice cakes

  • Meal 4:

    8 oz extra lean beef, 10 oz sweet potato or yam (steamed in microwave).  Green leafy veggies 

  • Meal 5:

    8 oz extra lean turkey or chicken breast, 1 cups of brown rice (measured after cooking). Green leafy veggies

  • Meal 6:

    8 oz of Cod fish, only green leafy veggies

  • Sample Competition Daily Menu:

    Meal 1: 12 egg whites or 8 oz chicken breast  /  3/4 cup oat meal  /  2 tbs ground flax seed and 15g walnuts (1/2 a serving)
    Meal 2:
    8 oz extra lean ground beef  /  1/2 cup brown rice  /  green leafy vegetables w/ 1/2 tbs evoo
    Meal 3:
    8 oz extra lean ground beef  /  2 slices Ezekiel bread  /  2 tbs peanut butter  /  green leafy vegetables 
    Meal 4:
    50g whey protein isolate shake  /  50g PowerCarb
    Meal 5:
    8 oz chicken breast w/ avocado  /  green leafy vegetables
    Meal 6:
    12 egg whites or 8 oz chicken breast  /  green leafy vegetables

  • SUPPLEMENTS LIST: BA-ENDURANCE, A2-PUMP, BCAA POWER, HICA-MAX™, POWER CARB™, LEAN BODY® WHOLE FOOD SHAKE, EFA LEAN® GOLD,PROV 60®, LEANPRO 8™, SUPER CHARGE!® N.O. XTREME, ISOLATE PROTEIN

Ryan’s Favorite Labrada Supplements

HICA-MAX™

Muscle Growth Stimulator

KRE-ALKALYN®

ph Corrected Creatine

EFA LEAN® GOLD
Softgel Caps

Essential Fatty Acid Blend

BCAA-POWER™

100% BCAA

GLUTALEAN®

100% Glutamine

LEAN PRO8™

Premium Protein

SUPERCHARGE!®
N.O. Xtreme

Pre-workout Drink Mix

POWER CARB™

Game-Time
Performance Fuel

CHARGE!®

Extreme
Energy Booster

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