Our Amateur Bodybuilder of the Week was...
Scott 'Old Navy' Hults
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VITAL STATS
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How Did You Get Started?
On January 1, 2004, I was a 60 year-old, 158 pounds, out-of-shape retired U.S. Navy Reserve Captain. After my retirement from the Navy, I no longer was required to stay fit and pass a service-wide semi-annual Physical Readiness Test, so I slacked off. Although I went to the gym regularly, I generally spent more time gabbing with my fellow gym rats than I did working out.
Six months later, I was a little more disciplined and worked out with a partner regularly 45 minutes a day, five days a week. I started to lose a few pounds and looked better. And, of course, I felt better. One day my wife of 26 years made an off-handed remark saying, "Scott, you seem to enjoy the gym and working out and you look good, so why don't you compete?" I said, "Do what?" She said, "Compete. See if you can do it."
I couldn't believe my ears when I heard myself say, "OK, I will." And on June 1st, I began a 10-month journey to get ready to stand up on a stage for the first time in nothing more than a tiny posing suit, as a 61 year-old Bantam Weight and Super Grand Master bodybuilder.
For More Information visit:
www.BodyBuildingSenior.com
bodyspace.bodybuilding.com/OldNavy
What Workout Plan Worked Best For You?
I worked out one-hour-a-day, five-days-a-week, plus an hour on Saturday for posing. I either used machines or dumbbells. Because I was worried about injury, I stayed completely away from any barbell bench press work.
All of my exercises consisted of three sets of 10-12 reps each, with progressively heavier weights added to each set. The abs work consisted of slant board crunches, cable crunches, reverse crunches, hanging knee raises, hanging leg raises, and oblique crunches. The cardio consisted of skip rope and either treadmill, elliptical or stationary bike:
Sample Workout Program
Monday -
45 Minutes of Back & Biceps + 15 minutes of Abs/Cardio
* Tuesday -
45 Minutes of Legs & Calves + 15 minutes of Abs/Cardio
Wednesday -
45 Minutes of Chest & Triceps + 15 minutes of Abs/Cardio
Flat-Bench Dumbbell Presses, Incline Dumbbell Presses, Decline Dumbbell Presses, Seated Machine Presses, Flat-Bench Dumbbell Flyes, Pec-Deck Flyes, Cable Crossovers, Bench Dips, Seated EZ-Bar French Presses, Dumbbell Kickbacks, Rope Press downs, Reverse-Grip Press downs, Seated One-Arm Overhead Extensions
Thursday -
45 Minutes of Shoulders & Biceps + 15 minutes of Abs/Cardio
Seated Overhead Dumbbell Presses, The Arnold Press, Overhead Lateral Raises,
Front & Side Dumbbell Raises, Bent-Over Lateral Raises, Reverse Flyes (Pec-Deck). Bicep Work Same As Monday.
Friday -
45 Minutes of Legs & Calves + 15 minutes of Abs/Cardio
(*) Same as Tuesday
Saturday -
Posing Practice - One Hour
Two rounds of Symmetry and Mandatory poses, and one Individual Posing
Routine. The entire session was video taped and critiqued.
Click To Enlarge.What Nutrition Plan Has Worked Best For You?
I consume five meals a day and include supplements with each meal. My meals are tailored to where I am in my training cycle.
These are the diets I followed during my year of training to enter my first body building contest and then throughout the contest season. I am continuing with this diet plan, with some modifications, as I train for my second year of competition.
During my maintenance stage, my meals look something like this:
(All of the supplements listed are from Beverly International Nutrition.)
Supplements (maintenance stage)
Meal Plan (maintenance stage)
Meal 1 (About 9 AM)
1 whole egg and 3 egg whites
4 Oz 93% Lean Beef
1/2 Cup Oatmeal before cooking
3 Flax Oil Pills
Super Pak of Vitamins
6 Ultra 40
4 Mass Aminos
Meal 2 (About 11 AM)
Protein Drink: 2 Scoops Ultra Size 12 Oz Water
6 Ultra 40
4 Mass Aminos
Meal 3 (About 1 PM)
8 Oz Chicken
4 Oz Sweet Potato or 1/2 Cup Brown Rice
1 Cup of Vegetables or Salad With 1 Oz Low Cal Dressing
6 Ultra 40
4 Mass Aminos
Meal 4 (About 3 PM)
Protein Drink: 2 Scoops Ultra Size 12 Oz Water
6 Ultra 40
4 Mass Aminos
Meal 5 (About 6 PM)
8 Oz 93% Lean Beef, Chicken, Turkey, Fish or Once or Twice Weekly Sirloin Steak
2 Cups Vegetables
3 Flax Oil Pills
6 Ultra 40
4 Mass Aminos
During my fat burning/cutting contest prep phase, the diet looks like this:
Supplements (fat burning)
Pre-Training: (About 5:45 AM)
8 Synergy Tablets
1 Scoop Creatine Select
6 GH Factor
3 7-Keto Muscle Lean
Training 20 Muscle Mass
Post-Training: (About 8:15 AM)
8 Synergy Tablets
1 Scoop Glutamine Select
1 Scoop Creatine Select
2 Antioxidants
Meal Plan (fat burning)
Meal 1 (About 9 AM)
1 whole egg and 3 egg whites
4 Oz 93% Lean Beef
1/2 Grapefruit or 4 strawberries
3 Flax Oil Pills
Super Pax of Vitamins
6 Ultra 40
4 Mass Aminos
2 Lean Out
1 Energy Reserve
4 Muscularity
Meal 2 (About 11 AM)
Protein Drink: 2 Scoops Muscle Provider, 12 Oz Water
6 Ultra 40
4 Mass Aminos
2 Lean Out
1 Energy Reserve
4 Muscularity
Meal 3 (About 1 PM)
8 Oz Chicken
3 Cups salad (lettuce, tomato, carrots, cucumber, green peppers, etc.)
2 Tbs. vinegar & oil salad dressing
6 Ultra 40
4 Mass Aminos
2 Lean Out
1 Energy Reserve
3 7-Keto Muscle Lean
4 Muscularity
Meal 4 (About 3 PM)
Protein Drink: 2 Scoops Muscle Provider, 12 Oz Water
6 Ultra 40
4 Mass Aminos
2 Lean Out
1 Energy Reserve
4 Muscularity
Meal 5 (About 6 PM)
8 Oz 93% Lean Beef, Chicken Breast, Turkey Breast, Fish
1 Cups Vegetables (Green Leafy, spinach, asparagus - no broccoli or cauliflower)
6 Ultra 40
4 Mass Aminos
2 Lean Out
1 Energy Reserve
4 Muscularity
Bed Time 6 GH Factor
Meal 6 (Monday & Thursday Only, About 8 PM)
1 Cup Oatmeal or 1 Cup Cooked Rice
6 Oz Sweet Potato
4 Oz Banana
1 Cup broccoli
Click To Enlarge.
What Supplements Have Given You The Greatest Gains?
I'm a big fan of Muscle Synergy nitric oxide (muscle building compound), Ultra 40 liver extract formula for strength, stamina and energy, and Mass peptide bond amino acid compound for nitrogen retention.
Others:
Beverly International Nutrition Supplements: Especially Muscle Provider and Ultra Size protein powders, Creatine Select Plus Phosphates, and Glutamine Select Plus BCAAs.
Why Do You Love Bodybuilding?
Bodybuilding is a sport in which you compete against yourself as well as others. As a competitive bodybuilder, I prepare for each contest to show up in the best shape of my life. After each event, if I collect a trophy, that's great. If I don't, I talk to the judges to see how I can improve. Either way, I will start the next day preparing for my next contest, to show up in the best shape of my life.
I love bodybuilding because it is a life-style sport. There is no "season." There is just the next contest. I especially love the sport as a "senior" participant because I can compete for as long as I have the stamina and drive to prepare for a contest. One of my follow competitors at an NPC contest this year was 77. And that "old" man showed up ready to compete!
What Are Your Future Bodybuilding Plans?
In my first year of competitive bodybuilding, I competed in six major competitions. Here are the six contests and the results:
Competition History
2005 NPC Northern Kentucky Bodybuilding Championships, Covington, KY, March 19th
Bantam Weight Class (-143 1/2 lbs) - Sixth
Grand Master 50+ - 10th
2005 FAME Georgia S.N.B.F. Bodybuilding Championships, Marietta, GA, April 2nd
Novice Men's Lightweight (-165 lbs) - Third
Open Men's Short (5' 7") - Third
Super Grand Master 60+ - First
2005 FAME Capital Classic S.N.B.F. Bodybuilding Championships, Montgomery, AL, May 21st
Open Men's Short (5' 7") - Sixth
Super Grand Master 60+ - First
2005 FAME World Bodybuilding Championships, Toronto, Canada, June 10 - 11th
Advanced Men's Lightweight (-150 lbs) - Seventh
Super Grand Master 60+ - Third
2005 NPC Southeastern Gold's Gym Classic Bodybuilding Championships, Gadsden, AL, June 18th
Bantam Weight (-143 1/2 lbs) - Third
Grand Master 50+ - Second
Super Grand Master 60+ - First
2005 FAME Southern Open Bodybuilding Championships, Suwanee, GA, July 16th
Open Men's Short (5' 7") - Third
Super Grand Master 60+ - First
Best Male Poser - Southern Open
Six Contests - 11 Trophies
Four first place finishes
One second place finish
Five third place finishes
One Best Male Poser Award
For me, it was truly a championship season.
Click To Enlarge.
During the off-season, I am bulking-up to add some lean mass. Then I'll decide which contests I will prepare myself to enter next year, to be in the best shape of my life, when I'm 63!"
What One Tip Would You Give Other Bodybuilders?
Train Hard, Train Natural!
Who Are Your Favorite Bodybuilders?
Any bodybuilder who trains naturally, who avoids illegal muscle-enhancing drugs, who can stand on the stage with his first place trophy in one hand and doesn't have his needle "hidden" in his other hand, saying to himself, "Thanks, steroids, I couldn't have done it without you."
More Pictures!
Pic 1, Pic 2, Pic 3, Pic 4, Pic 5, Pic 6, Pic 7, Pic 8, Pic 9, Pic 10, Pic 11, Pic 12
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:: Fitness Competitor Of The Week.
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