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Our Over 40 Bodybuilder of the Week was...
Timothy Johnson
How Did You Get Started?
I have been athletic most of my life and along with the typical high school and post high school sports, I've spent a great deal of time in gyms doing various workouts and classes, but I really got into bodybuilding as a result of a very persistent friend.
I did my first contest in 2005 after this friend spent 9 hours on the way home from a snowmobiling trip talking me into it. I was hooked after that first show.
What Workout Plan Worked Best For You?
I've used an assortment of training plans over the years and I have come to the conclusion that two things are most undeniably correct. Variety is necessary and no one plan is the end all be all. I've had many training partners and I know there were times I got more or less out of a program or training split then they did.
Hence the word "had" in the last sentence. I think there is a time and a need for most every type of training out there - FS7, push / pull, power lifter regimes, high rep, low rep, (I've never tried doggcrapp training so I cannot speak intelligently about it), but I believe they all can be effective if thought out and properly implemented.
For my last show starting 13 weeks out I used a combination of one body part a week and TUT (touch up training) for bi's, tri's and legs. I followed the TUT training because my bi's and tri's could use the extra attention and I was just coming off major quad surgery and hadn't been able to work my legs for almost 4 months.
I workout with short rest periods between sets, generally 60 to 90 seconds. My split consisted of the following:
I did warm-ups prior to hitting my working sets or starting my rep range goals. Most sets were designed to be close to but not hit failure. I generally did cardio after my weight workout, but on leg days I did early AM prior to breakfast.
I also incorporated the step machine into my workouts 2 to 3 times a week from week 8 until week 3. Twenty (20) minutes doing 20 steps normal and then 10 steps squeezing my glutes. I generally did not do the Elliptical on these days.
I alternated the order of exercises almost weekly as well.
What Nutrition Plan Has Worked Best For You?
Off season or when I'm trying to bulk, I try to maintain around 4,000 to 5,000 calories a day with an approximate ratio of 30%, 55%, 15%, protein, carbs, fats. That equates to around 350 grams of protein, 600 grams of carbs and 75 grams of fat daily. My protein sources are chicken, lean steak, fish, eggs, skim milk and whey protein.
Carbs are mostly complex consisting of oatmeal, potato's, rice. Peanut butter, almonds and the fats in my meat sources comprise my daily fat intake. That's my goal and although it's not easy for me to hit day in and day out I make every attempt to achieve it. I will say this though, coming off of a diet phase after a show, I can only put on so much weight before I start to feel uncomfortable.
When that happens, I cut back on the calories. I may drop a couple of pounds and I'll maintain that for a short period before I start the whole cycle over again. It's kind of like gain 5, drop 3, gain 5, drop 2, etc.
My contest prep obviously drops considerably, but I still maintain a relatively high carb intake and my ratios will change to closer to 45%, 40%, 15%, protein, carbs, fat. Red meats are replaced with ground turkey and chicken. Depending upon the changes my body is either doing or not, I adjust my calories.
Below is a sample of my last contest prep diet from Week 13 Down to Week 6 out.
What Supplements Have Given You The Greatest Gains?
I'm not sure I can attribute any one supplement to my greatest gains because my gains have been fairly steady since I started focusing on body building. I will say that I am a firm believer in creatine, glutamine, Arginine, BCAA, fish oil and whey protein. These are staples in my supplement arsenal almost year round.
When I start contest prep, my supplements increase and I am an ardent user of MCT Oil. I use it as an energy source as my calories drop and I cook with it almost year round. It's a great clean fat source and it doesn't burn up under medium to medium high heat.
The following is a daily outline of my off season supplement intake:
Why do you love Bodybuilding?
I love the sport of bodybuilding because it's an individual sport - man/woman against man/woman. There is no one else to blame if you fail. If you cheat yourself it shows up in the gym and it's magnified on the stage. You have coaches, training partners, support people, but you ultimately have to be the one to do the work, finish the set, push through the burn and exceed the barriers your subconscious sets for you if you want to find success.
As I mentioned earlier, my last contest was just shy of 7 months after having major quad surgery. I had a couple of my gym buddies comment after the injury that my contest days were over. Lying on the sofa with a brace from hip to ankle gave me the motivation to commit to do another show within the year.
I did and won the Masters 50 - 59 and the Masters Overall. I also won the Open Light Heavy and missed winning the Overall for the Open Class by 1 point.
What Motivates You To Follow A Healthy Lifestyle?
Well, dying because I smoked or lay on the couch eating ice cream and cake would just ruin my weekend!
I guess what makes me want to really stay active and healthy is the simple fact that I don't want to grow old! Not yet anyway!
What Made You Want To Achieve Your Goals?
Believing that I could if I focused on them. Knowing that wherever I went, whatever room I am in, I might be the only person who actually put the plan on paper, showed up at the gym daily, ate accordingly, walked on to the stage and competed!
Knowing that I am a member of a small group of dedicated people who have actually gone the distance. Tri-athletes, marathon runners, bodybuilders - it takes a special focus to do these and I enjoy knowing I have that.
What Are Your Future Bodybuilding Plans?
I am currently rehabbing a shoulder surgery, but I have my rooms booked for the 2011 Masters Nationals in Pittsburg in July. I'm also considering the North American IFBB show in Cincinnati in September.
I would also like to explore judging. I may try to audit judge some shows in the near future.
What One Tip Would You Give Other Bodybuilders?
If I could give one tip to others who want to compete, it would be to hire a coach. Even if it is only to help you set your goals or give you an honest assessment of what you need to work on. It is easy to fool yourself, for the good or for the bad. If you can't afford this, find the guy in your gym or city that does compete and ask if they will give you an honest appraisal of your physique.
You'll be that much farther ahead of those that go it alone. I have hired a trainer or coach for every show. It was money well spent because I know that Tiger, Payton, Koby and the current reigning Mr. Olympian Jay Cutler all have coaches so it sure couldn't hurt me.
Who Are Your Favorite Bodybuilders?
I've met Branch Warren and he is incredible. I've stood next to Victor and he too is a monster. I also admire Kevin English; (the 202 class is probably more attainable to the masses in this sport then the open class) and he's the reining Champion. But, who doesn't admire Jay, Ronnie, and all of those who've reached that pinnacle.
What Features Do You Use On Bodybuilding.com?
I've used the Store for supplements and clothing as well as the SuperSite for contest results and schedules. I've also picked up some training tips, read almost everything posted about contest prep when I was getting ready for my first couple of shows and I've met some people on the BodySpace section. I also enjoy the forums.
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