VITAL STATS Name: Roger Weiss E-mail: rogerweiss@gmx.ch Age: 48 Where: Lacey, WA Height: 5'8" Weight: 172 Off 163 Contest Years Bodybuilding: 32 Favorite Bodypart: Arms, Abs Favorite Exercise: Squats Favorite Supplements: Whey Protein, Casein, BCAAs

How Did You Get Started?

As a teenager in Switzerland, I found a magazine with Arnold Schwarzenegger on it and it inspired me to start working out.

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Roger Weiss.

What Workout Plan Worked Best For You?

I work out according to the pull push system. One day I do everything with pushing, the next with pulling and the next with legs. I also allow enough time in between to let the muscles rest and recover. I also switch routines every 3-4 months (ie., from light weights with many reps to heavy weights with lower reps). I always warm up before each workout with abs and after the workout on the bike. I also do Karate as cardio for 3 hours a week and make sure I'm always active.

Sunday: Chest/Shoulders/Triceps

• Machine Bench Press: 3 sets of 8-12 reps
• Inline Press: 3 sets of 12-15 reps
• Dumbbell Flyes: 3 sets of 12-15 reps
• Shoulder Press: 3 sets of 8 -12 reps
• Side Lateral Raise: 3 sets of 12-15 reps
• Rear Delts: 3 sets of 12-15 reps
• Pushdowns: 3 sets of 8-12 reps
• Dip Machine: 3 sets of 10-12 reps
• Dumbbell Kickbacks: 1 set of 12-15 reps

Tuesday: Back/Biceps

• Lat Pulldowns: 3 sets of 8-12 reps
• Rowing: 3 sets of 10-15 reps
• Barbell Pullovers: 2 sets of 12-15 reps
• Biceps Curl: 3 sets of 8-12 reps
• Dumbbell Curl: 3 sets of 12-15 reps

Thursday: Legs

• Squats: 3 sets of 8-12 reps
• Leg Curl: 3 sets of 12-15 reps
• Abductor Machine: 3 sets of 12-15 reps
• Sitting Calf Raises: 3 set of 12-15 reps

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Roger Weiss.

What Nutrition Plan Has Worked Best For You?

What works best for me is changing the amount of calories and carbs throughout the week. This fools my metabolism and I can burn more fat. I always keep my protein high, fat low and cycle my carbs from low to high throughout the week. I believe in healthy, clean food and also include a lot of vegetables and fruit in my plan.

Most of the protein that I add to my diet is Dymatize Elite Whey and Gaspari Myofusion. I also make sure to include Dymatize BCAA powder and when I want to cut I use VPX liquid Clenbutrx or USP Labs Oxy Elite Pro. These both work very well for me.

One day out of the week:

Breakfast:

• Oats
• One Piece Of Fruit
• One Scoop Of Dymatize Elite Whey Protein
• 5 Gram Of Olive Oil
• One Multivitamin Capsule

Pre-Workout:

• 5 Grams Of L-Arginine
• 12 Grams Of BCAAs Powder
• 250mg Of Caffeine

Intra-Workout:

• 12 Grams Of BCAAs Powder

Post Workout:

• 1 Banana
• 1 Scoop Of Dymatize Whey Protein

45 Minutes After Workout:

• 2 Scoops Of Dymatize Whey Protein

Lunch:

• 1/4 Cup Of Brown Rice
• 2 Cups Of Mixed Vegetables
• 10 Egg Whites
• One Fish Oil Capsule

Snack:

• Oats
• 1 Scoop Of Gaspari Myofusion Protein
• One Piece Of Fruit

Snack:

1. 1 Scoop Of Gaspari Myofusion

Dinner:

• Two Cups Of Vegetables
• Big Chicken Breast
• 5 Grams Of Olive Oil

Before Bedtime:

• 1 Scoop Of Gaspari Myofusion

I drink around 2 gallons of water per day.

What Supplements Have Given You The Greatest Gains?

I use a plenty of protein powder. My favorites are Dymatize Elite Whey and Gaspari Myofusion. I also use a plenty of BCAA powder mainly before during and after the gym. Before I hit the gym I use around 3-5 grams of l-Arginine sometimes I use BSN NO-Xplode.

Click To Enlarge.
Roger Weiss.

Why Do You Love Bodybuilding?

It keeps my body strong and healthy. People always say I look much younger. It's really the fountain of youth.

What Are Your Future Bodybuilding Plans?

I plan to do the Grand Masters when I'm over 50.

What One Tip Would You Give Other Bodybuilders?

Never give up, stay focused, train hard, eat clean and do everything you can to reach your goals without drugs.

Who Are Your Favorite Bodybuilders?

Arnold Schwarzenegger and Frank Zane.

What Features Do You Use On Bodybuilding.com?

I use Bodybuilding.com to be up to date in the bodybuilding world, to learn about the latest supplements and to hear other people's opinions on bodybuilding topics in the forum. I also shop online consistently since they offer the best prices and fast, reliable service.

BodySpace

http://bodyspace.bodybuilding.com/tomcat-ch/

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