Our Over 40 Bodybuilder of the Week was...
Norm Knowles
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VITAL STATS
- Name: Norm Knowles
- E-mail: norm1220@gmail.com
- Age: 43
- Where: Juneau, Alaska
- Height: 5' 8"
- Weight: 220 Lbs., Contest: 198 Lbs.
- Years Bodybuilding: 22
- Favorite Bodypart: Back
- Favorite Exercise: Weighted Pullups
- Favorite Supplements: Whey protein
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How Did You Get Started?
I started training in high school to gain size and strength for football and wrestling. My dad and I trained together at a local gym for many years. He taught me the basics and how to get that one extra rep at the end of a set.
I moved to Southern California and trained there for a year before entering my first show in 1985, The Palm Springs Open.
During the '90s I competed in both Bodybuilding and Powerlifting while living in Anchorage, AK.
In 2001 I had a serious ice climbing accident that shattered my right leg and broke my back in three places. Over 30 surgical procedures were necessary to save my leg. Many top doctors advised an amputation but I was determined to keep my leg. Two years and many hours in the gym later I was walking well enough again to start getting ready to compete again.
In 2005 I returned to the stage to take second place in the Master's Division at the Alaska State competition. 2007 I took first place in Alaska for Masters and was a close runner up for the overall title. Then, in July I competed in Master's Nationals where I placed 17th out of 22 light-heavyweights.
What Workout Plan Worked Best For You?
My standard split is 3 days per week:
What Nutrition Plan Has Worked Best For You?
Off-season I do well with a high carb, high calorie diet. I average 3500 calories on non-workout days and bump it up to over 5500 on days that I train.
Cutting for competition consists of carb. cycling and a base of 3000 calories per day. The base calories drop each day as I cut back on carbs for 5 days. Then I re-feed at 3500+ calories for a day and then start over.
What Supplements Have Given You The Greatest Gains?
A good quality whey protein is the only supplement I use on a regular basis. I'm a big believer in whole foods.
Why Do You Love Bodybuilding?
Bodybuilding has given me the opportunity to succeed and I love being able to achieve my goals, whether it is adding 10 lbs to a lift or a few more inches to a body part. I love the fact that I can carry the results of my hard work everywhere I go, for everyone to see. Bodybuilding has taught me determination, self-discipline, and the value of coming up with a good plan and sticking to it.
What Are Your Future Bodybuilding Plans?
I'm looking forward to being an NPC judge, to give back a little to the sport.
What One Tip Would You Give Other Bodybuilders?
Building a quality physique takes time. Set small incremental goals, achieve them and move on to the next ones. Do this day after day, month after month, and year after year and you will be successful.
Who Are Your Favorite Bodybuilders?
Dorian Yates, Sergio Oliva, and Milos Sarcev
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