VITAL STATS Name: Mark Domme E-mail: mdomme@sbcglobal.net Age: 41 Where: Not Available Height: 5' 7" Weight: 176 Lbs. Years Bodybuilding: 0 Favorite Bodypart: Quads/Hams Favorite Exercise: Hack Squats Favorite Supplements: Dymatize Elite Whey, Gaspari SuperPump250 & SizeOn, Worldsize BCAA's

How Did You Get Started?

After 18 years as a competitive cyclist, I was both mentally and physically burned out. A conversation with a co-worker, also a bodybuilder, got me interested in bodybuilding. With a lean, muscular 139 lb. physique suited to cycling, I set a goal of increasing my muscle mass. After 2 years of hard training in the weight room and focused attention to my diet, I am now at 176 lbs.

View My BodySpace Profile: bodyspace.bodybuilding.com/simpleguy4/.

What Workout Plan Worked Best For You?

Although I have experimented with many workout plans, I seem to respond best to a fairly high volume training routine. The movements I use each workout are changed frequently, but I generally hit each body part one day per week, 3-5 exercises per body part, 3-6 sets per exercise, and 8-15 reps.

I rarely repeat a workout and am constantly changing some aspect of my routine. Like many others, I feel the body responds best when it has to adapt to something new. The one thing that does not change are my reliance on the basic three: Bench Press, Squat, and Deadlift. These exercises or some close variance of them are in my routine week in and week out.

Sample Week

Monday: Chest and Calves
Tuesday: Quads and Hams, Abs
Wednesday: Shoulders and Traps, Calves
Thursday: Biceps and Triceps, Abs
Friday: Off or Make-up
Saturday: Back, Calves
Sunday: Off

Click Image To Enlarge.

Cardio:

I perform cardio 3-5 times per week year round. Off season I do 15-30 minutes per session. When preparing for a contest I will increase it to 30- 45 minutes up to 6 days per week. I am a big proponent of HIIT cardio, which I feel maximizes fat burning and spares muscle tissue.

What Nutrition Plan Has Worked Best For You?

I follow a high protein, moderate carb, and moderate fat diet. I eat clean year round, rotating the foods I know my body responds well to. I allow for an increase in calories in the off season, but stay away from junk and focus on quality protein and carbs.

Pre-contest I strictly monitor all aspects of my nutrition closely, checking my condition frequently and making adjustments. I have had great success getting very lean by cycling my carb intake with a rotating pattern of high, medium, and low days. I feel this system keeps my energy levels high, muscles full, and still allows optimal fat burning.

What Supplements Have Given You The Greatest Gains?

Whey protein, Gaspari Superpump 250 & SizeOn, BCAA's, and glutamine.

Why Do You Love Bodybuilding?

Bodybuilding is more than a sport, it is a way of life. The discipline required to be successful has carried over into all aspect of my life and made an impact on my ability to set goals and work towards them.

Click Image To Enlarge.

What Are Your Future Bodybuilding Plans?

I am going to continue to improve my physique and go into each contest better than the one before. I hope to compete in 4 contests in 2007 in both the Open and Masters classes.

What One Tip Would You Give Other Bodybuilders?

Set goals and be willing to make sacrifices to achieve them. Be consistent with both your training and nutrition, there are no shortcuts.

Who Are Your Favorite Bodybuilders?

For his family, Christian, and personal values, Mark Dugdale. For his discipline, drive, and determination, Jay Cutler. For his intensity, work ethic, and grittiness, Branch Warren.

Thank you to: My wife, Gina, and children Evan, Zoe, and Ian. Zach Barnard at Rockhard Formulations. JJ Rennie at Innovative Nutrition. Lance Johnson. Jim and Karen Anderson. Gold's Gym Amarillo.

Calling All Over 40 Amateurs!

Enter Now! You Could Be The Next Over 40 Amateur Of The Week! Hundreds of thousands of people from around the world will know all about you... you'll be famous! You will also win a Bodybuilding.com T-Shirt that says "Amateur Bodybuilder Of The Week" and $50 worth of FREE supplements! [ Click here to learn more. ]

More Bodybuilder Profiles:

:: Current Over 40 Bodybuilder Of The Week.
:: Other Previous Over 40 Bodybuilders Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.