   Andrew Paterson   
   Personal Data   
Age:
19
Occupation:
Retail Sales – House of Nutrition  
Education:
Dutchess Community College,
Majoring in Business Finance
Marital Status:
Girlfriend, Erin
Current Residence:
Poughkeepsie, New York, I live at
home with Mom and Dad
Gym:
Planet Fitness
Height:
5"10
Off Season Weight:
215-220lbs
Contest Weight:
198-205lbs
Favorite Cheat Food:
Pizza and Cookies
Favorite Meal:
Filet Mignon with a sweet potato
Dislikes:
Seafood and windy days
Favorite Beverly Recipe:
2 scoops Ultra Size in Oatmeal
Favorite Beverly Supplement:
Ultimate Muscle Protein, it satisfies
my sweet tooth at night, it’s
a great blend of the best proteins
and the highest quality protein
out there
Most Inspiring Bodybuilder:
My uncle Matt ... He taught me
everything I know, he keeps me
motivated, gives me advice, and
lives it with me!!
Favorite Band or CD:
I like all types of music - rap,
rock, hip-hop
Other interests:
Football, golf, basketball
Inspiring words:
“Don’t settle for mediocrity.”
“Think positive and good things
will come to you.” “Train hard or
go home.”

Good Guidance = Great Results

I was 13 when I was finally allowed to take my first workout. I couldn’t wait to get started. I’d been waiting and watching while my big brother Doug got to go to the gym with my Uncle Matt. Finally my thirteenth birthday arrived and Uncle Matt said I was ready to start working out with them. Uncle Matt guided my training for the next six years. During those six years I gained an average of ten pounds every 12 months. I now weigh 225 and owe a great deal of my bodybuilding success to my uncle.

Uncle Matt has been involved in all aspects of bodybuilding for nearly 25 years. In fact, he turned his passion for bodybuilding from competition to a career. He now operates a very successful nutrition store in Poughkeepsie, NY, the House of Nutrition. My brother Doug’s worked there for ten years and I work there too, when I’m not at school.

I learned to train with proper intensity and flawless form. I learned how to perform each of the basic exercises perfectly, precision isolation movements, and advanced training techniques as part of my Uncle’s course in successful bodybuilding.

Working at the House of Nutrition I learned a lot about nutrition as well as which supplements are effective and which are just hype with little value in the real world.

Lessons from Uncle Matt:
• Stay focused on your goal. If you don’t have one, get one and persevere until you reach it.
• Don’t procrastinate. Do it now – whether it’s schoolwork or training.
• Look for your strength within. If you feel down or can’t find the drive to work hard, - “dig in with the cleats”.
• Make your hour of training count. If your training takes you longer than an hour, it’s leg day or you’re messing around.
• Respect other people - no matter what. In the gym, help others – don’t make fun of them.

Editor’s note: We asked Uncle Matt to tell us how Andrew turned out, he told us: “Andrew has a big heart. He stepped out of the INBF New York Natural Teen show last year so one of his friends would have a better shot at the class. Andrew opted to compete instead in the Men’s Open as an 18yr old. In the store, people love him and he helps as many people as he can. He is goal oriented, he doesn’t put things off, he trains with great desire, and is helping coach others in the gym. He is driven, just like when he goes to the driving range. He hits the ball as hard as he can everytime.

Contest Training with Andrew I’ve had quite a bit of experience training for competitions. I’ve competed in 21 bodybuilding contests in the NPC and INBF. Luckily, I’ve placed top five in every show. Here’s what I’ve found works best for me:

	Monday:
Chest/arms try for 15 per set
4 sets incline dumbbell press
4 sets decline dumbbell press
4 sets flyes
3 sets push ups super setted with
cable crossover's
3 sets standing bicep curl (EZ bar
curl)
3 sets seated bicep dumbbell curl
3 sets tricep cable push down

Tuesday- Legs 15-25 reps per set
Warm up 5 minutes on treadmill
4 sets leg extensions, supersetted
with 4 sets of lying leg curls
4 sets of heavy squat
4 sets of walking lunges with
barbell on back
4 sets of leg press
4 sets of hack squat
4 sets of stiff leg dead lift 75-135lbs
2 sets of standing calf raises
2 sets of seated calf raises
2 sets of donkey raises

Thursday/ Back 10-15 per set
3 sets of chin-ups
4 sets of wide grip lat pull down
4 sets of seated rows
4 sets of bent-over barbell rows
4 sets of T-bar rows
4 sets of one arm rows
4 sets of dumbbell shrugs

Friday/ Shoulders/Arms 10-15 per
set
6 sets of lateral raises, supersetted
with rear delt raises
4 sets of dumbbell shoulder press
3 sets of tricep skull crushers
3 sets of cable tricep push down
3 sets of standing dumbbell
bicep curl

Meal 1 (6:00am)
10 egg whites, 1 yolk
1/2 cup of oatmeal (dry weight)
1 TBS flax oil

Meal 2 (8:00am)
6 oz cod
1/2 cup of brown rice (dry weight)
1 TBS flax oil

Meal 3 (10:00am)
6 oz Chicken breast
1 small yam
1 TBS flax oil

Meal 4 (12:00pm)
6 oz cod
1/2 cup of brown rice (dry weight)
1 cup of veggies
1 TBS flax oil

Meal 5 (2:30pm)
6 oz top round
1/2 cup of brown rice (dry weight)
1 TBS flax oil
(5:30pm pre-weight training)
1 ripe apple

Meal 6 (9:00pm)
6 oz Turkey breast
1 cup of veggies
1 TBS flax oil

My favorite off season exercises are dead lifts, standing dumbbell curls, and squats. The dead lift is one of my more powerful moves. I think it helps my all around strength and thickness. I like dumbbell curls because I can really contract and squeeze the muscle on each and every rep. And finally, the squat is another power move for me. My legs are pretty big naturally and squats blow them up. I usually stay in the 225 range for lots of reps but occasionally I go up to 315 or even 405.

My Precontest Diet
I want to start this section by telling you that dieting is not my favorite thing to do. I know that it’s what I have to do and in the end it will be worth it; but it sure gets old after ten weeks. I find the first few weeks are the worst – just getting used to the same foods everyday sucks.

I work with a professional dietician named Todd Ganci. He designs my diet based on my blood type, “O” negative. (You can find more about this on Todd’s website, www.tganci.com.)

I learned about Beverly International supplements from my Uncle Matt and while working at his store. I think their proteins are the best tasting on the market. I’ve found that Beverly supplements are the best quality and purest supplements I’ve ever taken. At the store I tell clients Beverly is the “Mercedes” of supplements.

My favorite supplements are Mass Maker, Ultimate Muscle Protein, Lean Out, Mass Aminos, and Ultra 40 Liver Tablets.

Here’s how I take my supplements pre contest: 4 Ultra 40 and 4 Mass Aminos with each meal; 5 Lean Out capsules before training and cardio; Mass Maker right after training to help with recovery; and an Ultimate Muscle Protein shake after breakfast and mid-afternoon.

Off Season
If I’m really eating clean, I eat the above foods but increase the serving size of the proteins a little; add 2 scoops of Ultra Size to my oatmeal (you’ve got to try this, it’s delicious); 2 more scoops of Ultra Size after meals #2, 4, and 6; and 2 scoops of Ultimate Muscle Protein (Vanilla flavor) mixed with 1 TBS flax oil as a pudding before bed.

Andrew Update
In my spare time I love to play golf with my dad and brother. I'm not the best golfer because I try to hit the ball as far as I can. If it stays in the fairway, it’s a plus. My father always tells me to calm down and swing slower – haha. I love football. I played quarterback all through middle school and high school. Now, I like to watch college football. I think it’s more exciting than the NFL. I’d rather see students playing their hearts out, than guys who play like they just have a job to do.

I also enjoy spending time with my girlfriend Erin. She keeps me motivated and is actually more competitive than I am. I recently became an uncle and now I dedicate every Wednesday to babysitting my niece. Her name is Ava and she’s adorable. As most kids, I also enjoy spending time with my friends. However, since we all started college I’ve lost contact with many of them. My mother said I’d find out who my true friends are when I graduated high school. She was right. Now, I hang out with just two or three true friends. One last thing I like to do is just enjoy peace and quiet by myself.

My philosophy in life is, "Shoot for the stars; if I miss I'll still land on the moon." I want to have fun with life and spend it with people I love. And one more thing I want to do is thank my Uncle Matt again for everything he’s done for me in bodybuilding and in life.

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