How Did You Get Started?
Last year on May 9th 2005 our 9 year old St. Bernard had been sick for weeks so after a long discussion with the vet and realizing she had an inoperable tumor in her throat, we decided that that the best thing to do was to put her down. If we didn't she would have eventually suffocated from the tumor as it was growing larger every day uncontrollably. So my ex-wife and I did the hardest thing we ever had to do and put her down.
Later that afternoon when our kids came home from school we told them what happened and we were all very sad.
And since exercising put endorphins in your brain and makes you feel better we decided that day to go join the local health club. I weighed in at 157lbs w/ 21% body fat.
Then a few weeks later I was taking my 7 year old son to his little league baseball game and I had just come from the gym and I was wearing a body-armour kind of tight shirt. Anyway one of the other dads there had made a comment how my stomach was hanging over and I looked a little too plump to be wearing that shirt. Not that he wasn't right but he shouldn't be talking with his big beer gut and chain smoking his cigarettes.
Now I had 2 hours to sit there and be self conscious thinking I was fat and couldn't go home and change my shirt. (what a horrible day I still remember it.)
That night when I got home I asked my ex-wife if she thought I was getting fat and she let me know in a very subtle way that my stomach had gotten larger and I didn't look like I had when we first met...
Anyway...
So I turned and looked at my profile in the mirror and realized that I had to make a change in my body and lifestyle. In the past I had tried The Atkins Diet and that didn't work too well for me and with so much bad talk about low carb and no carb I didn't want to go that route.
Well, I had been receiving emails from Mens Health Magazine about their Abs Diet and decided that I wanted to lose my fat around my gut and have abs like the models in all of the magazine layouts so I ordered the book. As soon as I recieved it I read it in about 3 days and made the diet a way of life and followed the diet and workout to the T.
I brought the book to the gym with me for every workout and logged my weights in it in order to keep track of my progress.
By the end of August I had dropped about 20lbs of fat and started gaining muscle. I was the neighborhood nut case telling everyone about this great diet I was on and how they had to try it. It seems like the local mantra is "It's the best" and I do believe it really is.
By this time I was taking my protein before and after my workouts and also using Nitric Oxide (Gaspari's Super Pump 250) and really enjoying the pumps I was getting.
Around mid September during a Saturday morning workout a few young guys asked me if I was preparing for a competition and I thought wouldn't that be fun. One of them had made a comment that I was ripped like a bodybuilder ("Dude you're chest is all striated"). I guess from taking the nitric oxide I was all dilated but I had never really thought about it seriously at least not any more than thinking about how cool it would be but I could never do that I'm to small...
I did some research and realized that at my size I stand a pretty good chance at winning my class. Then I found a few of the local federations and saw the pictures of the guys that competed the prior year. And my ex-wife said that I'm as big and cut as they are so I decided like to give it a shot.
I asked around to people if they new any local bodybuilding trainers and after interviewing a few, by December I had found 1 to use. He had competed in the 90's and was training another bodybuilder and I thought we were a good match.
He wrote my workouts and I followed them. We'd meet once a week for body checks and he showed me how to pose. I decided to join the NGA and compete in their Mr. Natural Philadelphia Competition. At that time I weighed about 140-142 lbs. and realized I didn't have enough time to gain enough mass to compete against the lightweights, nor did I really want to gain a lot of weight, so I signed up to compete in the Novice Bantamweight (135.5lbs and under).
Then I decided that since I was competing I may as well cross over to the open Bantamweights if I win and I'd also go in the Mens masters (40-50 year olds).
My ex-wife shaved my entire body 4 days before the competition and the Friday before the competition my ex-wife applied the tanning agent (Jan Tana Show Tan) and then the morning of the show she applied 1 more coat of tanning.
Click To Enlarge.
What Workout Plan Worked Best For You?
I am on a new program now. It changes every 2 weeks and I like how that will shock the system and make it grow. It seems very complicated but it feels really good when I'm done and isn't that all that really matters.
Stage 1: Phase 1
Weeks 1 & 2
Monday/ Thursday
* = Thursday do seated calve raises.
Thursday do Chest before Quads
Tuesday/ Friday
Stage 1: Phase 2
Weeks 3 & 4
Monday/ Thursday
Thursday do seated calve raise.
Tuesday/ Friday
Friday - Do weighted reverse crunches.
Stage 2: Phase 1
Weeks 5 & 6
Monday/ Thursday
Tuesday/Friday
Wednesday/Saturday
Stage 2: Phase 2
Weeks 7 & 8
Monday/ Thursday
Tuesday/Friday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Quads |
Leg Extensions |
4 |
8-10 |
2 |
|
Leg Presses |
3 |
15-20 |
2 |
|
Smith Mach Squats |
3 |
25-30 |
2 |
| Hams |
Lying leg curls |
3 |
15-20 |
2 |
|
Romanian dead lifts |
3 |
15-20 |
2 |
| Calves |
Seated Calve raises |
3 |
15-20 |
1 |
|
Standing calve raises |
3 |
25-30 |
1 |
Wednesday/Saturday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Back |
Straight Arm Pushdowns |
4 |
8-10 |
2 |
|
Pulldowns |
4 |
15-20 |
2 |
|
Bent Rows |
4 |
25-30 |
2 |
| Biceps |
Cable Concentration Curls |
3 |
8-10 |
2 |
|
Incline DB curls |
3 |
15-20 |
2 |
|
Barbell Curls |
3 |
25-30 |
2 |
| Abs |
Cable Crunches |
3 |
25-30 |
1 |
Stage 3: Phase 1
Weeks 9 & 10
Monday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Chest Triset |
Incline DB press |
4 |
6 |
|
|
DB bench press |
4 |
12 |
|
|
Cable cross overs |
4 |
25 |
|
| Abs Triset |
Cable crunches |
2 |
6 |
|
|
Reverse crunches |
2 |
12 |
|
|
Crunches |
2 |
25 |
|
Wednesday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Legs Triset |
Squats |
5 |
6 |
|
|
Leg Extensions |
5 |
12 |
|
|
Leg Curls |
5 |
25 |
|
| Calves Triset |
Standing Calf raises |
2 |
6 |
|
|
Leg-press calf raises |
2 |
12 |
|
|
Seated Calf Raises |
2 |
25 |
|
Thursday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Shoulders Triset |
Barbell Shoulder Presses |
3 |
6 |
|
|
DB Lat Raises |
3 |
12 |
|
|
Bent Lat raises |
3 |
25 |
|
| Back Triset |
Barbell Rows |
4 |
6 |
|
|
Pulldowns |
4 |
12 |
|
|
Straight-arm Pulldowns |
4 |
25 |
|
Friday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Biceps Triset |
Barbell Curls |
3 |
6 |
|
|
Seated Incline Curls |
3 |
12 |
|
|
Cable Concentration Curls |
3 |
25 |
|
| Triceps Triset |
Close-grip bench press |
3 |
6 |
|
|
Seated Triceps Extensions |
3 |
12 |
|
|
Rope Pushdowns |
3 |
25 |
|
| Abs Triset |
Machine crunches |
2 |
6 |
|
| |
Hanging Knee Raises |
2 |
12 |
|
|
Oblique Crunches |
2 |
25 |
|
Stage 3: Phase 2
Weeks 11 & 12
Monday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Chest Giant Set |
Pec-Deck Flyes |
4 |
30 |
|
|
Decline DB Flyes |
4 |
20 |
|
|
Incline DB Press |
4 |
10 |
|
|
Bench Press |
4 |
5 |
|
| Abs Giant Set |
Crunches |
2 |
30 |
|
|
Reverse Crunches |
2 |
20 |
|
| |
Decline Crunches |
2 |
6 |
|
| |
Hanging Knee Raises |
2 |
10 |
|
|
Hanging Leg Raises |
2 |
5 |
|
Wednesday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Legs Giant Set |
Leg Extension |
5 |
30 |
|
|
Leg Curls |
5 |
20 |
|
|
Leg Press |
5 |
10 |
|
|
Squats |
5 |
5 |
|
| Calves Giant Set |
Seated Calf Raise |
2 |
30 |
|
|
Donkey Calf Raise |
2 |
20 |
|
| |
Leg-Press calf Raise |
2 |
10 |
|
| |
Standing Calf Raise |
2 |
5 |
|
Thursday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Shoulders Giant |
Cable Lat Raises |
3 |
30 |
|
|
Bent Lat Raises |
3 |
20 |
|
|
Upright Rows |
3 |
10 |
|
|
DB Shoulder Presses |
3 |
5 |
|
| Back Giant Set |
Straight Arm Pull Downs |
4 |
30 |
|
|
Seated cable rows |
4 |
20 |
|
| |
Pull-ups |
4 |
10 |
|
| |
Bent Rows |
4 |
5 |
|
Friday
| Bodypart |
Exercise |
Sets |
Reps |
Rest |
| Bicep Giant Set |
Concentration Curls |
3 |
30 |
|
|
Cable Curls |
3 |
20 |
|
|
Preacher Curls |
3 |
10 |
|
|
Barbell curls |
3 |
5 |
|
| Triceps Giant Set |
DB Kickbacks |
3 |
30 |
|
|
Triceps Pushdowns |
3 |
20 |
|
| |
Lying Triceps Extensions |
3 |
10 |
|
| |
Close Grip Bench Press |
3 |
5 |
|
| Abs Giant Set |
Oblique Crunches |
2 |
30 |
|
|
V-Ups |
2 |
20 |
|
|
Reverse Crunches |
2 |
10 |
|
|
Cable Crunches |
2 |
5 |
|
What Nutrition Plan Has Worked Best For You?
I like eating 6 meals a day; it just makes sense to me.
6:30-7:00 AM
Breakfast 1/2 cup oatmeal and 3 whole eggs w/1/2 cup of egg whites cooked in olive oil
And 2 slices of whole grain bread with Polaner all fruit sugar free strawberry preserves.
8:30AM
Protein shake- 1 1/2 scoops optimum Nutrition Protein Gold Standard Chocolate with 8 oz. Soy milk (I'm lactose intolerant)
4 frozen strawberries
1 frozen banana
1/2 cup raw oatmeal
1 tsp Crazy Richards All Natural peanut butter
9:15
3 scoops of Superpump 250 in 12-15 oz of water and off to the gym I go.
Workout and start drinking Vitargo CGL about 1/2 way through my workout
Get home around 10:45-11:00AM and have another protein shake
1:00PM Lunch
3-4 oz grilled chicken
1/2 cup sautéed string beans in olive oil with almonds/ raisins/ and fresh garlic
1/2 small sweet potatoes
3:30-4:00 Late snack
3-4 oz grilled chicken on whole grain with mustard with either spinach on it
or
1/2 cup sautéed string beans in olive oil with almonds/ raisins/ and fresh garlic
6-7:00 Dinner
Same as lunch but no carb
8:30-9:00
small protein shake w/strawberries and peanut butter
What Supplements Have Given You The Greatest Gains?
Gaspari's Super Pump 250, SizeOn/ Vitargo CGL.
Why do you love Bodybuilding?
I love bodybuilding because it really is the only sport that I am competing against no one else but myself. To me it's about making myself the healthiest I can be and getting my body into the most physically symmetrical shape it can be in.
Click To Enlarge.
It's not about competing against other the guys I believe that's just getting the opportunity to show off the finished product after weeks, months, and years of hard work.
What Are Your Future Bodybuilding Plans?
After the NGA show I was going to stop but I decided to compete in the OCB show in Newark NJ Aug. 26th but I am not competing in the bantam weights again. Dieting down to get that lite really made me feel weak and sick and I don't want to feel that way again. I'd rather be a little bigger and not be sick.
What One Tip Would You Give Other Bodybuilders?
Stick to the old school of training. Any pills or machines being sold are all just for profits. If you can't afford to join a gym or hire a trainer then find an old set of weights and start there.
Click To Enlarge.
If your still can't afford it start doing pushups every day just keep maxing out the reps, you'll get a great pump and a great core workout after 3 months there will be a huge change and you'll also burn a great deal of calories at the same time.
The final outcome is definitely worth it.
Who Are Your Favorite Bodybuilders?
Jay Cutler, Darrem Charles, Gunter Schlierkamp, Shawn Ray.
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