Battling at the NPC USA Las Vegas — Robert Burneika Interview

Below is an interview I did with bodybuilder, Robert Burneika. Enjoy!

Robert Burneika, congratulations on your success thus far in your career! Tell us, what has the past 4 years of your competitive career been like?

Robert Burneika: 

It all started at the end of 2006 when I placed first in New York NPC Easter USA’s, in the super heavyweight division. I got into the sport after this and I wanted to compete at the National level but I had to take 2007 off to get naturalized to be a US citizen. Then I competed at the USA for the first time in 2008 placed 7^th, then at the North Americans one month later I placed 6th and last year I done well and placed third at the USA’s and runner-up at the Nationals. So I have been busy and working on my goal to become a pro bodybuilder. Overall I have a good time preparing for these shows, especially when I see results.

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You are competing very soon in the NPC USA’s in Vegas (NPC Las Vegas). What has your training routine looked like getting ready for this show?

Robert Burneika: 

Below is my routine for the NPC Las Vegas.

Sunday: Day Off

Monday: Back

1. Lat Pulldown 3 X 12
2. Seated cable rows 3 X 12
3. One Arm dumbbell rows 3 X 10
4. Reverse grip cable pull downs 2 X 15
5. Pull over 2 X 12

Tuesday:

Chest

1. Incline bench press 3 X 10
2. Incline dumbbell flies 3 X 15
3. Flat hammer Press 3 X 15
4. Cable Flies 2 X 15

Biceps

1. Easy Barbell curls 3 X 15
2. Barbell preacher curl 3 X 10
3. Seated one arm dumbbell curls 3 X 15
4. One arm cable curls 2 X 15

Wednesday:

Hamstrings

1. Lying leg curls 3 X 15
2.  Stiff-leg deadlifts 3 X 15
3. Seated leg curls 3 X 15
4. Hyperextensions 3 X 12
5. Standing one leg curls 2 X 12

Triceps

1. Cable triceps extensions 3 X 15
2. close grip bench press 3 X 10
3. Triceps dips 3 X 12
4. Once arm extension with dumbbell seated 3 X 10

Thursday: Day OFF

Friday:

Quads

1. Leg extensions 3 X 15
2.  Leg Presses 3 X 15
3. Hack squat 3 X 10  Super set with sissy squats 3 X 12
4. Walking Lunges 2 X 20
5. Leg extensions 2 X 15 with dropping Weight three times (Total comes out to 6 sets)

Calves

1. Seated calve raises 3 X 15
2. Donkey raises 3 X 12

Saturday:

Shoulders

1. Seated dumbbell presses 3 X 12
2. Hammer presses 2 X 15
3. Side laterals with dumbbells 3 X 12
4. Front dumbbell raises  3 X 15
5. Cable rear delt rows 3 X 15

I also started my cardio 7 weeks out before the NPC Las Vegas. 6 days a week I walk on the treadmill for 45 minutes early morning on an empty stomach.

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The diet down can really make or break a bodybuilder. Off-season weight you are right around 290 pounds and then diet all the way down to around 253. What does your diet look like getting ready for this show?

Robert Burneika: 

My intake of protein is 550 grams, Carbohydrates 130 grams and fats 120 grams. Followed by 6 days in a row. On the seventh day, I increase my carbohydrate up to 260 grams per day. This kind of diet starts 7 weeks out before a contest. I’m actually dieting 12 weeks, but just first keeping a higher carb intake.

Meal 1: 8 am

1/2 cup of dry oats with water and 300 grams of liquid egg whites mixed with protein powder.

Meal 2: 10: 30 am

14 oz of Tilapia baked and 2 spoons of safflower oil.

Meal 3: 12:00 pm

PreWork Out Protein shake with 75 grams of protein and 20 grams of carbs.

Meal 4: 1:30 pm

Post Workout Protein shake with 75 grams of protein and 20 grams of carbs.

Meal 5: 3:30 pm

14 oz of Tilapia and 2 spoons of safflower oil and 2 spoons peanut butter (unsalted).

Meal 6: 6 pm

10 oz lean steak and ¾ cup of brown rice and 1 spoon peanut butter.

Meal 7 at 8:30 pm

14 oz of Tilapia and 2 spoons of safflower oil.

Meal 8: 11 pm

14 oz of Tilapia and 2 spoons of safflower oil and 2 spoons peanut butter (unsalted).

What if any supplements did you use in getting ready for this show? Was there anything in particular that helped get you the results you were looking for?

Robert Burneika: 

I use basic stuff like Glutamine, BCAA’s, Protein Powder and Vitamins.

In the last couple of days prior to the contest, can you explain your nutrition/water/sodium manipulation to achieve the peak you strive for on contest day?

Robert Burneika: 

Nutrition:  Everything stays the same. The last two days before the contest I do 300-400 grams of Carbs.

Water: Day before the show I drink only ½ gallon of water. On contest day I do not drink at all.

Sodium: Two days prior to the contest I cut my sodium. My sodium throughout my diet is very low.

I do not do anything crazy, I just keep things simple; it seems to work the best for me.

Related Article: Interview with Hide Yamagishi

Did you come across any hurdles during your prep for this show? If so, what was it/them and how did you overcome it/them?

Robert Burneika: 

On January 1^st I tore my pectoral muscle. I just got lucky that I did not need any surgery. The muscle was intact. I did not work out my chest for two months, to let it heal. Now it is healed 100%.

If you had to be critical of yourself, what would you say your one weakness has been during your career and what have you done to overcome it?

Robert Burneika: 

My back was lacking size and detail because my arms are so big. I changed my workouts, lowering the weights and going more for squeezing and full range of motion. Now you can see in the pictures my back has improved a lot. The other thing I need more hamstring thickness. I already improved a lot, but still would like them to be better.

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If you were a betting man, where do you see yourself placing at the NPC Las Vegas?

Robert Burneika: 

Everybody comes to win, but this time I think it’s my turn to get first place at the NPC Las Vegas.

Ok, big guy, let’s throw out the numbers that everyone wants to see. What are some of your best lifts?

Robert Burneika: 

Right now I do not work out like a powerlifter anymore. For the record, I had some good lifts.

Squats: 850 Lbs for 6 reps

Bench press: 600 Lbs 1 rep raw

Deadlift: 700 Lbs 1 rep

Military Barbell Press: 405 Lbs 3 reps

Is there anyone you would like to thank for helping you get to where you are today?

Robert Burneika: 

I would like to thank Dennis Wolf for helping me train and prep for the contest. Last three months we have been training partners and I have improved in those months a lot.

Is there anything you would like to add to this interview that we didn’t cover that you feel the readers should know?

Robert Burneika: 

Everyone should know I do this sport not only for myself but for the sport and the fans!

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