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Our Over 40 Bodybuilder of the Week was...
Mike Packham
How Did You Get Started? In 2001 I was nearly at 200 pounds, and was NOT going to let that much weight hang out in front of my thin, ectomorphic frame. I ran across Bill Phillips' book Body-for-LIFE and started eating better and lifting in my basement. Within a couple of months I was feeling much better about myself, and after ten months I was down to 145 and 15% body fat. I haven't turned back. Since then I've missed very few workouts and continued to hone my physique, maintaining 8-9% body fat and adding muscle mass to reach my current 160 pounds.
  Click To Enlarge. Mike Packham. What Workout Plan Worked Best For You? After doing several Body-for-LIFE 12-week challenges, I branched out and tried many different variations. My favorites have been the two Maximum Growth programs by Stephen Adele. I have also learned a lot about nutrition and muscle development from Michael Mejia's and John Berardi's book, Scrawny to Brawny. I often do a 3-way split, something like the following, but I'm always adding interest with drop sets, partial rep sets, different combinations of super sets, and changing out various exercises to target the muscle groups from different directions, grips, positions, etc.
Supersets:
  Tuesday - Cardio & Core:
Supersets:
Thursday - Pool Day:
Superset The Following For A HIIT Benefit:
Supersets:
Supersets:
Superset: I took first place in the "Ultra-master" class (for men 60 and older) in the ABA sponsored USA Challenge Natural 2008 held in Utah in October. To get ready for that I applied the research of Steven Fleck and created a 6-day schedule based on "undulating periodization" hitting each muscle group twice a week, one day heavy in the 4-6 rep range, and another day light in the 10-12 rep range. The light days were all supersets without rest, so it helped with the calorie burning. I did a nightly 3-mile run to further the cutting. It worked. I was contest-ready at 155 pounds and 6% body fat.
 Click To Enlarge. Mike Packham. What Nutrition Plan Has Worked Best For You? I'm a firm believer in 6 meals a day, making sure every meal is high in lean protein. I push for high-fiber carb in the meals around my workouts and plenty of the "good" fats-flax, fish oil, olive oil, nuts, etc. especially later in the day. I am a celiac (can't have any form of gluten-wheat, rye, barley, oats) so I've got an arsenal of alternative flours that actually have better nutritional properties-millet, quinoa, amaranth, soy, sorghum, buckwheat, brown rice, garbanzo. I mill the grain and then bake my own bread products to match my nutritional needs. Breakfast is always based on eggs. Three meals are based on lean meat or fish. I drink a couple of shakes using EAS simple whey protein powder (MRPs all have gluten). And bedtime finds me with a bowl of fat-free cottage cheese and my homemade yogurt-fat and sugar free-mixed with nuts or ground flax seeds and a serving of psyllium husk for fiber. To get competition-ready, though, I cut out my grains and fruits, which really melted the fat off. The supps and a higher protein intake kept me from losing much muscle mass.
7:00 7:20 7:40 Workout 8:40 9:00 Noon 2:30 5:00 8:00 10:30 What Supplements Have Given You The Greatest Gains? There are four iSatori supps that I really feel have helped me in my fitness goals: ISA-Test is a natural testosterone booster that not only helps with the workout goals but has helped an old guy like me keep up in another part of my life as well. H+Blocker is a pre-workout supp that pushes me through my hour in the gym with full strength. For creatine I use 3XL, and as a metabolism booster for the contest prep I used, MX-LS7. I'm a firm believer in the benefits of Optimum's glutamine and BCAAs powders which I use in my pre- and post-workout shakes.
 Click To Enlarge. Mike Packham. Why Do You Love Bodybuilding? Bodybuilding is such a universal sport-anyone can build their body. The gym isn't just for the big hulks. We old folks enjoy the added energy that we get from being fit. My lovely wife of 39 years has Alzheimer's disease, but she's a great workout partner, admiring my poses and pushing me to do that extra rep. I am convinced that her daily workouts are slowing the progress of her dementia and giving her a healthier and stronger body to enjoy for as long as she has left. Our 24 grandchildren know that we think a healthy lifestyle is important. That may serve as an example for them as they make their own choices about fitness. Bodybuilding has complimented my other interests and skills. I'm a horn player in the Orchestra at Temple Square that accompanies the Mormon Tabernacle Choir. Maintaining my musical skills through regular practice and performance prepared me with the ability to stay dedicated to a workout and nutrition plan. I like cooking so it's been no problem tailor-making meals to fit nutritional needs. And I'm quite a religious fellow-my efforts to build my body parallel my efforts to grow spiritually. And, when it comes right down to it, bodybuilding has given me a body I can be proud of. What a boost to a person's self esteem to look in the mirror and like what you see. When all else fails, vanity will get me up and to the gym. What Are Your Future Bodybuilding Plans? For several years I have been a moderator (Old Man Skinny) on a fitness board. That support group has helped me stay motivated, and the board has given me an opportunity to encourage others to reach their fitness goals. I plan to continue helping others by sharing what I've learned and by setting a good example of geriatric good health. Another competition? Maybe. I had a good time doing my first one. And the thought has crossed my mind to become certified as a personal trainer. What One Tip Would You Give Other Bodybuilders? Bodybuilding can get out of proportion with the rest of our lives. Yes, workout every day. Yes, plan and prepare your meals carefully. But don't neglect family or friends to do it. Don't do anything for your fitness goals that is not sustainable as a long-term lifestyle. Be a good employee. Be an active member in your community and church. Serve those around you. Do this, and you will find true happiness and enjoy a long and healthy life.
 Click To Enlarge. Mike Packham. Who Are Your Favorite Bodybuilders? Donny, the 70-year old man who comes to the gym every day in his wheelchair, lifting weights trying to repair the damage a life of smoking has caused him. Laura, who's 6 months pregnant but comes and does a full-body circuit workout so that her baby can get the benefit of her good health. Jim, who comes because if he didn't his rheumatoid arthritis would immobilize him for the rest of the day. Look around at your gym. There are role models around you pumping iron because their lives depend on it. They are examples of dedication to a routine, of determination to stay fit, of loyalty to bodybuilding because they know that there is more to bodybuilding than a cut six pack or 20" arms. I do log on every week, though, to get a boost of inspiration from the newest "Amateur Over 40" winner. There may be many UNSEEN benefits to bodybuilding, but the immediate motivation comes from SEEING what all you folks on Bodybuilding.com are accomplishing. So KEEP PUMPIN'. You ALL are my favorite bodybuilders! BodySpace bodyspace.bodybuilding.com/OldManSkinny/
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