Amos Riddick Jr. Resides: Suffolk, Virginia Age: 22 Height: 5ft 11"  Weight: 165 pounds Favorite Body-part: Abs & Arms Waist Size: 30" Body Fat Percentage: 4% I am Amos Riddick Jr. I have lived in Suffolk all my life.  I am 22 years old born on August 17, 1984.  I am now perusing a career as a model, and I feel that I have what it takes; a great mind, body, and spirit.  I currently work at Drivers Contractors and Norfolk State University.  I have always been active in fitness and sports.  Basketball and Football are my absolute favorite sports if I have to choose.  I have a workout plan that I have been following, and it works for me.  I don’t consume any performance or body enhancers only whey protein to help me meet my protein requirements.             My daily eating habits are as follows: Breakfast: Usually some cereal with a protein shake or fruit Mid Morning Snack: Piece of fruit or protein bar Lunch: Baked Potato and chicken with a little salad. Gatorade Drink Mid Afternoon: Handful of mixed nuts Dinner:  Dinners can vary depending on the day.  I am a meat and potatoes man, so that always works. The key is to make sure that you always include and not exclude your meat, vegetable, and your starch in your dinner. To achieve your goals you have to eat, just remember to eat responsibly.  Every now and then, you can indulge yourself in a snack, or come off your diet a little, but don’t go over board. The foundations of a great physique comes from proper nutrition, so you must stick with it. My workout plan is simple. On Mondays, Wednesdays, and Fridays, I go to the gym to play basketball.  On these days I don’t really strength train, just a little cardio.  On Tuesdays, Thursdays, and Saturdays, I strength train as listed below: Bench Press:              175lbs at 3 sets of 10 reps. Arm Curls:                  35lbs at 4 sets of 10 reps. Pushups:                     5 sets of 20 reps. Reg. Crunch:              100 reps. (nightly) Oblique Crunch:         100 reps. (nightly) Some people say that a simple workout will get you simple results, but I’ll say it differently.  Train and workout smarter, harder, and the fitness goals that you set, won’t be hard to reach. Amos