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Our Over 40 Bodybuilder of the Week was...
James Carmichael Albury

VITAL STATS
  • Name: James Carmichael Albury
  • E-mail: abdominator@skippypodar.net
  • Age: 45
  • Where: Green Cove Springs, FL
  • Height: 5'10"
  • Weight: 168 lbs
  • Years Bodybuilding :17
  • Favorite Bodypart: Abs/Chest
  • Favorite Exercise: Crunches and Bench Press
  • Favorite Supplements: Maca, Amino Acids, Whey Protein

How Did You Get Started?

A few months before I bought my first weight set, I was waiting for my Mom to pick me up after school and I saw my friend Manny coming back from football practice. He had his shirt off and I said to myself "Whoa! Manny's huge!" So I asked him what he did get big like that, because when I met him earlier that school year, he wasn't nearly as developed.

His chest and shoulders had really improved, and you could see it in how his shirt fit but the changes in how he was built was really obvious without the shirt. As we talked, I told him that I was very self conscious about how skinny I was, and I wanted to be big enough where I could walk around without my shirt on and not have people pick at me.

So, he invited me to our high school's weight room to show me some of the exercises he did. Being a private school, our weight room was exclusively for our athletes, but our wrestling coach who was there at the time said it was ok for me come in and try it out.

Manny was a cool guy and he was very patient with me. The first exercise he showed me was flat bench. He put a 45 lb. plate on each side and repped it out for what seemed like forever. I wanted to try it and he said, "Since you're new, let's try the bar first." Hehehe... I knew I was weak because when I tried to help him unload the 45 lb. plates off the bar, I almost dropped the plate (it was so heavy).

Needless to say, I struggled with the bar. I think I got maybe two reps and that was with help. So as the afternoon progressed, he showed me bicep curls, leg presses, tricep pushdowns, pull-ups (which I couldn't do), lat pull downs (which I could do, but my form sucked), crunches and barbell overhead press (which I had to use the ez-curl bar for because it was the heaviest weight I could use without falling over.)

It was an awesome experience, and my friend Charles who was there at the time, came up to me during our physical education class the next day and said, "James, you should really start working out. I can see you looking really good one day. You have a really small waist, and with a 40-45 inch chest, you'll look great."

Little did I know at the time, but those words were prophetic. Both Manny and Charles transferred to schools before we graduated and I lost touch with them. I wish they could see me now so I could thank them for inspiring me.

What Workout Plan Worked Best For You?

I found that initially a progressive resistance routine, where I performed 3-4 sets per exercise, with 8-12 repetions worked best for me. I focused on training one major muscle group per workout. Overtime though, my body adapted to that routine so I had to switch to a two muscle groups per workout (first group heavy, second group light), 3 days on, 1 day off routine.

Now that I've been training for over 25 years, I really have to keep my body guessing, because it recognizes all the routines I do now. Variety is the key, so I make sure I confuse the muscles and change my routine significantly every 2 months.

Day 1: Legs/Shoulders/Abs
Day 2: Chest/Back
Day 3: Biceps/Triceps/Cardio

I keep my heart rate around 80% of its maximum and on average a burn about 300 calories during a 2.5 mile jog

Day 4: Shoulders/Legs/Abs
Day 5: Back/Chest
Day 6: Biceps/Triceps/Cardio

I keep my heart rate around 80% of its maximum and on average a burn about 300 calories during a 2.5 mile jog

Day 7: Off


What Nutrition Plan Has Worked Best For You?

During my "bulking" phase, I do what's referred to as a 'clean' bulk. In a 'clean' bulk, I'm selective about the types of foods I eat, and I make sure the majority of my calories come from carbohydrates and proteins. I eat about 10-15% above maintenance, that way I can keep my bodyfat percentage from going above 12% during my bulking phase.

During my "cutting" phase, I cycle my carbohydrates. Briefly put, for 3 days I eat fibrous carbohydrates with my meals (i.e. broccoli, celery, asparagus, etc.) and for the 3 days after that I switch back to starchy carbohydrates (sweet potatoes, rice, pasta). With each 6 day cycle, I lose 1-2 lbs. of bodyfat, while maintaining my muscle mass.

Bulking Phase
Meal 1: Breakfast
Meal 2
Meal 3: Lunch
Meal 4
Meal 5: Dinner
Meal 6
Meal 7

Total Calories = 3200
Total Carbs = 330g
Total Proteins = 190g
Total Fats = 84g (from flaxseed oil)

Cutting Phase
Meal 1: Breakfast
Meal 2
Meal 3: Lunch
Meal 4
Meal 5: Dinner
Meal 6

Total Calories = 1570
Total Carbs = 71g
Total Proteins = 125g
Total Fats = 56g (from flaxseed oil)

What Supplements Have Given You The Greatest Gains?

Optimum Nutrition Liquid Amino 2222 is one supplement where I saw considerable improvement. I found myself growing and recovering much faster than I had previously, and my muscle tone and density improved as well. Amino acids are the building blocks of protein. By consuming a wide spectrum of amino acids, this provides my body with the material it needs to repair damaged muscle and allow hypertrophy (muscle growth).

Morning
4 Times Daily (Cutting), 5 Times Daily (Bulking)
Pre-Workout & Post Workout
Before Bed

Why do you love Bodybuilding?

Having personally experienced a transformation in my physique, I find it very inspiring to see other people do the same. It's very empowering to know that we have so much control over how we look and feel. It's all a matter of being consistent. A friend of mine once told me, "Success is easy to find. It's down the street from Discipline and around the corner from Consistency."

What Motivates You To Follow A Healthy Lifestyle?

As I get older, I notice I'm gradually changing. I don't recover as quickly from injuries as I did 20 years ago, and all my friends who are my age are rapidly showing the signs of aging. Many of the health problems people experience today are caused by poor nutrition, lack of exercise and non-healthy behaviors (smoking and heavy alcohol consumption).

I feel blessed that I've been able to stay consistent with my exercise routine through the years, and that has definitely improved my quality of life. Both my grandfathers lived to be 90 years old. My oldest living relative is my maternal grandfather's brother (George) who is now approaching his mid-90s. He's very active and goes about his day-to-day routine like someone half his age. He inspires me a lot.

He doesn't eat foods with a lot of processed sugar. He likes to drink tea everyday (which he sweetens with honey), and he walks a lot. None of my relatives have worked out to the degree I have, so if they've been able to live as long as they have without having a consistent exercise plan, imagine how long I may be able to live? I don't smoke, I don't drink alcohol and I try my best to get enough rest each day. We can't stop the aging process, but we can definitely grow old gracefully, and that's what keeps me "in the game".

What Made You Want To Achieve Your Goals?

I feel my biggest motivation to achieve my goals was seeing the physiques of my friends throughout high school. I saw them go from being skinny like I was, to having impressive physiques. My friend Craig had amazing biceps, my friend Manny's chest and abs had perfect symmetry and proportion, and it was their transformations that sparked an interest in me to start on my road to a better physique.

I never dreamed I'd be able to achieve the physique I have and maintain it for over 20 years. In my social circle, I rarely see anyone my age that still has a muscular physique. Bodybuilding.com has shown me though that I'm not alone. There are so many men and women on Bodybuilding.com who are putting in their gym time, staying focused on good nutrition and supplementation that it encourages me to keep up with them. I'm honored that Bodybuilding.com has recognized me as being an eligible member of such an elite group of athletes.

What Are Your Future Bodybuilding Plans?

I'd like to compete in bodybuilding again this year. Now that I'm well into my 40s, I can compete in the "Masters" category. Watching myself transform week by week is a great motivator for me and competing in bodybuilding gives me a goal that I can aim for. I've found that after 25 years of exercising, I need to set occasional goals for myself.

Competing in bodybuilding allows me to not only put my hard work on display for others to critique, but I'm able to compete with my former self. When you compete in bodybuilding, you're also competing with the body you used to have. You always want to improve, and as bodybuilders, it's our nature to want to be better than we were before. Entering in bodybuilding shows does that for me.

What One Tip Would You Give Other Bodybuilders?

My one piece of advice to other fitness competitors is to be humble. Have a teachable spirit (learn and apply what you've learned) and be willing to share with others the knowledge you've gained.

Who Are Your Favorite Bodybuilders?

Of all the bodybuilders out there, the one who I'd have to say is my favorite is Layne Norton. I knew Layne when he was in college and he attended school just a few miles from where my grandparents lived in St. Petersburg, FL. Whenever I would drive down to visit my grandparents, I had the opportunity to workout with Layne.

He had a drive and determination about him that you rarely see in people his age. He was very focused on getting his education as well as his professional bodybuilding card. In just the past 8 years, not only has he achieved his PhD, but he's also achieved his bodybuilding pro card. His physique is by far the best of anyone I've ever trained with and he's accomplished his physique naturally.

That in itself summarizes the dedication and discipline he has. Layne is walking/talking proof that you don't have to take all sorts of hormones to have a championship level physique. What you do have to have is the drive to follow through on your goals, the discipline to do a little bit every day to reach your goals and the willingness to learn and apply everything you're taught. Layne is a great role model and that's why I consider him my favorite.

What Features Do You Use On Bodybuilding.com?

I definitely love BodySpace. I wish we had it years ago. If we had, I wouldn't have bothered creating a MySpace account.

I also like the forums. I've been a member on Bodybuilding.com for over 8 years and I've learned and shared so much information through the forums. I've even made close friends here. I met Ted Fletcher ("Fletch") and Layne Norton ("Str8Flexed") through the forums and we'd developed such a good friendship over the years that Ted and I were the 'Best Men' at each other's weddings, and the three of us (Ted, Layne and I) all competed in the same bodybuilding competition (in 2004), each of us placing high in our weight class. So the social aspect of Bodybuilding.com can't be underestimated. If used appropriately, it can definitely make a positive influence on your life.

Lastly, I have to talk about the store. Bodybuilding.com provides access to some of the best nutritional supplements available today. The site is easy to navigate, the prices are affordable, and the delivery is swift. One of my favorite features of the store is that you can keep a record of your favorite supplements and even repeat past orders. That makes it easy for me to stay consistent with my supplementation.

BodySpace

Abdominator

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