WBFF Pro Champion Wittemberg Stanley Adolf Talks With Simplyshredded.com

Quick Stats:

Age: 30
Height: 6’0” – 183 cm
Weight: 190 lbs – 86 kg

1

How did you get started with bodybuilding?

The day was March 1, 2007. I was sitting in Biochemistry class and a girl mentioned she would never date a guy as skinny as I was. Later that day, yours truly – all 141 lbs of him – paid his first visit to the gym. Let’s face it. Women love muscles and I wanted to get their attention.

Once I was at the gym that day, I was lucky enough to meet a physical education professor who knew his stuff and the rest, as they say is history.

3

Where does your motivation come from?

It comes from within as I’m always competing against myself. My goal was always to turn my body into a machine! Now that I am the 2015 WBFF World Champion I want to try and retain the title. This motivational quote fires me up whenever I feel like missing a workout or meal.

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other – Douglas Everett

4

What workout routine has worked best for you?

Full Routine:

Monday: Back

  • Wide Grip Pull Ups 4×10
  • Pull Downs 4×10
  • Straight Arm Lat Pull Down 4×10
  • Bent Over Barbell Rows 4×10
  • One Arm Dumbbell Row 4×10
  • Stiff Legged Deadlift 4×10

Tuesday: Chest

  • Dumbbell Flat Bench Press 4×10
  • Incline Barbell Bench Press 4×10
  • Dips 4×10
  • Weighted Pushups 3×15
  • Decline Barbell Bench Press 4×10
  • Fly’s 4×10

Wednesday: Legs

  • Front Squats 6×10
  • Walking Lunges 4×10
  • Single Leg Press 6×10
  • Calf Raises 4×10
  • Seated Leg Curl 4×10
  • Romanian Deadlift 4×10

Thursday: Shoulders

  • Barbell Shoulder Press 4×10
  • Arnold Dumbbell Press 4×10
  • Alternating Deltoid Raises 4×10
  • Rear Delt Fly 4×10
  • Barbell Incline Shoulder Press 4×10
  • Bent Over Low Pulley Side Laterals 4×10

Friday: Arms

  • Dumbbell Bicep Curls 4×10
  • Single Reverse Tricep Pushdowns 4×10
  • Drag Curl 4×10
  • Dips (Tricep version) 4×10
  • Close Grip Barbell Bench Press 4×10
  • Overhead Cable Curl 4×10

Saturday: Rest Day

  • Recovery

Sunday: Rest Day

  • Recovery

If you had to pick only 3 exercises, what would they be and why?

  1. Front Squat: Front squats are easier on your back and knees and engages the core. They also help build amazing mass in your legs.
  2. Wide Grip Pull Ups: This is my favorite back exercise as it really targets my lats and helps give my physique that V look.
  3. Dips: Essential to any upper body workout and a must for good chest development.

5

What is your diet like?

I was diagnosed with celiac so my diet is gluten-free. Some see that as a hassle, but I find the limitation on bread products has helped me avoid unnecessary carbs.

Daily Diet:

  • Meal 1: 10 Egg White Omelette with a bowl of Greek Yogurt & Fruit
  • Meal 2: Tilapia with baked Sweet Potato & Protein Shake
  • Meal 3: Protein Bar, Almonds & a Banana
  • Meal 4: Steak, Broccoli, Avocado & Protein Shake
  • Meal 5: Chicken Breast, Asparagus & Sweet Potato
  • Meal 6: Sushi & Edamame & Casein Protein Shake

7

What is your supplementation like?

  • Optimum Nutrition
  • Cellucor

8

Favorite Quote?

When you give up your dream, you die.