Our Over 40 Bodybuilder of the Week was...
Chris Hill
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VITAL STATS
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How Did You Get Started?
I was tired of being the little guy. I graduated high school weighing 115lbs and decided to start working out to gain muscle size. I met a firefighter who was a competitive bodybuilder. He took me under his wing and trained me. I gained 30 lbs during the first 3 months and haven't looked back since.
What Workout Plan Worked Best For You?
I train 7 days a week training each major muscle group once per week. After many years of working each muscle group twice per week and ultimately over training, I have found this regimen works best for me. Typically I will train low rep (6-8 reps per set) for six weeks, moderate weight/reps (8-12 reps per set) for 2 weeks, low weight/high rep (12-15 reps per set) for 2 weeks, then back to the heavy cycle. The variation keeps my joints healthy and leaves me less prone to injury. Breakdown as follows:
Sample Training Week:
Click Image To Enlarge.What Nutrition Plan Has Worked Best For You?
Off season I take in approx. 3000 calories per day. 40% from protein, 45% from carbs, 15% from fat. During contest prep I back my calories down to about 2200 per day. My meal plans do not vary much from off season to prep time other than calorie reduction. I try to not allow my body fat to get over 7% in the off season.
Staying a little leaner works best for me come contest prep time. A typical day includes 12 egg whites, 3 servings of oatmeal, 10 oz tuna, 1 yam, 10 oz grilled chicken, brown rice, small salad with no dressing, 3-4 protein shakes per day. I try also to consume a minimum of 1.5 gallons of water each day.
What Supplements Have Given You The Greatest Gains?
NO-Xplode, Kre-Alkalyn, Pro Vaso and Myoplex shakes.
Why Do You Love Bodybuilding?
The discipline helps keep me focused in all areas on my life personal and business. The lifestyle helps keep me healthier and in better shape then people half my age. Additionally, it has saved my life. Eighteen years ago I was in a bad automobile accident that should have ended my life. Every doctor and re-hab specialist told me my great physical condition literally held my body together and saved me.
Click Image To Enlarge.What Are Your Future Bodybuilding Plans?
To qualify for Nationals in 2007 and peruse masters at the pro level.
What One Tip Would You Give Other Bodybuilders?
Nutrition, nutrition, nutrition! Training is the easy part. It is the other 23 hours of the day that perfect your look and make you a champion.
Who Are Your Favorite Bodybuilders?
Lee Labrada, Ronnie Coleman and Lee Haney.
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