Our Over 40 Bodybuilder of the Week was...
Craig Winter
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VITAL STATS
- Name: Craig Winter
- E-mail: craigwi@westnet.com.au
- Age: 42
- Where: Western Australia
- Height: 5'9" (175 cm)
- Weight: 195 Lbs.
- Years Bodybuilding: 21
- Favorite Bodypart: Shoulders/Back
- Favorite Exercise: Military Press/Bent-Over Rows
- Favorite Supplements: Whey powder, creatine, glutamine, tribulus, & fish-oil.
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How Did You Get Started?
I used to read my Dad's old muscle magazines and admire his old bodybuilding photos from the 1950's and loved the tales he would tell me about his training days (Reg Park guest-posed at my father's contests in North-east Britain). My Dad first introduced me to the iron-game and wrote my 1st program.
What Workout Plan Worked Best For You?
Sample Training Week:
Day 1: Quads/Calves (gastrocnemius)
Squats: 6 sets, 6-25 reps
Lunges: 3 sets, 12-15 reps
Leg extensions: 3 sets, 12-20 reps
Calf-raises: 5 sets, 12-30 reps
Day 2: Chest
Decline dumbbell press: 5 sets, 6-20 reps
Heavy (bent-arm) incline flyes: 3 sets, 8-15 reps
Cable cross-overs: 3 sets, 15-30 reps
Day 3: Biceps/Forearms
Alternate dumbbell curls: 4 sets, 10- 15 reps
Preacher curls: 4 sets, 10-20 reps
Reverse curls: 3 sets, 10-15 reps
Wrist curls: 3 sets, 12-15 reps
Day 4: Hamstrings/calves (soleus)
Stiff-legged deadlifts: 5 sets, 8-20 reps
Leg curls: 4 sets, 8-25 reps
Seated calf raises: 6 sets, 12-30 reps
Day 5: Shoulders/Triceps
Military presses: 5 sets, 6- 15 reps
Side-lat raises: 4 sets, 12- 20 reps
Fox-style Triceps Pushdownpushdowns: 5 sets, 8-20 reps
Tricep kick-backs: 3 sets, 12-18 reps
Day 6: Back/Rear Delts/Traps
Wide-grip pulldowns: 4 sets, 8-15 reps
Close-grip pulldowns: 3 sets, 8-15 reps
Bent-over rows (underhand-Yates style-grip): 4 sets, 6-15 reps
Close-grip (T-bar) rows: 3 sets, 8-15 reps
Rear delt raises: 3 sets, 12-20 reps
Dumbbell shrugs: 3 sets, 12-20 reps
Day 7(Sunday): Rest Day
What Nutrition Plan Has Worked Best For You?
Off-season Diet (gaining muscle, yet staying quite lean):
- Meal 1: 1 cup oats, 1 cup egg whites, banana, 1 scoop whey powder.
- Meal 2: 220g flavored tuna, 8 rice cakes (each cake has seasoning on it with 5g carbohydrate).
- Meal 3: 250g chicken breast, 8 rice cakes.
- Meal 4: 2/3 cup oats, 2 scoops whey powder (porridge).
- Meal 5: 1 scoop whey/ 1 scoop Cell-Tech/ 5g glutamine (post-workout).
- Pre-workout: Expand 2 Nitric oxide/creatine combo.
- Meal 6: 300g steak, broccoli/cauliflower/carrots.
What Supplements Have Given You The Greatest Gains?
Creatine, Cell-Tech, glutamine, alpha-lipoic acid (600mg/day), fish-oil for joint health with glucosamine.
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Why Do You Love Bodybuilding?
The old adage: "look good, feel good, am good." Meeting lots of positive, enthusiastic and motivated people and the stress relief/adrenalin rush associated with a great workout/strength gains.
What Are Your Future Bodybuilding Plans?
Continuing to compete in drug-tested contests on the Masters circuit... and then the Grand masters (over 50 years!).
What One Tip Would You Give Other Bodybuilders?
Get a workout/nutrition plan that suits your needs and then stick to it... you must be CONSISTENT in this sport (think Groundhog Day!).
Who Are Your Favorite Bodybuilders?
Tom Platz, Lee Labrada, Dorian Yates.
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:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.
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