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Our Over 40 Bodybuilder of the Week was...
Vic Lantroop

VITAL STATS

How Did You Get Started?

When I was 16 there was a little local gym in Rome Ga. called Bob's Body Shop, and it was where all the local guys that liked to weight train and just a great place for young guys to hang out after school. It was here that a couple of my buddies got involved in professional wrestling and turned it into a career which would involve me in later years. It wasn't long after that my family had to move to Oswego, Illinois and I was forced to graduate at another high school. During my senior year in high school, due to a lot of conflict at home between my parents, I moved out of their house and took up a room at the YMCA. After school I would go to work for 5 hours then spend another hour in the gym down stairs from my room.

I spent all my free time in the weight room and there I became friends with some of guys that were competitive body builders and it was through those relationships that I got a very realistic view of what the life style really was and from there developed a great desire to immerse myself in the sport. I became a gym rat for the rest of my life.

Vic Lantroop.
+ Click To Enlarge.
Vic Lantroop.

What Workout Plan Worked Best For You?

I personally combine HIIT training along with slow cardio (30 to 45 minutes jogging). How much HIIT training I do over slow cardio work depends on the time of year. For example, beginning in January I'll do HIIT training 5 out of 7 days for 8 to 12 weeks 20 to 30 sets. Here is an example of what one set looks like, I step off 100 yards and put a cone there then I use 15 little sticks to keep up with my sets so as I complete a set I put a stick on the side. I'm usually already warmed up because I've already done weight training prior to my HIIT training.

I start off with 15 push ups followed immediately by an 80 yard sprint. I then walk a 20 yard brief break (I do not stop moving) then drop for 15 push ups and repeat the same 80 yard sprint. That's 1 set. I do this until I've completed 20 to 30 sets depending on how lean I'm trying to get. As the week's progress I'll drop some of the HIIT sessions and replace them with longer slow cardio like 30 to 45 minute jogs switching every other day and eventually go to only 4 cardio sessions a week.

Now as far as weight training goes I train 6 months of the year on a more traditional power lifting style (winter months). I do heavy squats, deadlifts and bench work along with other associated exercises that go along with each body part, but the basic movements are the core of the training pretty straight forward stuff. Come January things change up and this is how it looks. I incorporate giant sets so my weight training looks somewhat like HIIT training with weights.

For example I'll set up 4 to 5 different stations working from a push pull method (going from a pushing movement to a pulling movement). So going from bench press to pull ups to incline dumbbells to bent over rows keeping my reps between 8 and 12. 10 being the goal for each set. The key here is the only rest I take between sets is the time it takes to get from one exercise to the other so there is no time for socializing. I'm all business in the gym no cell phones no interruptions! Do that when you're done!

Staying focused is key here because this type of training will make you feel like your going to hurl and that's the goal. Now you're in the zone and the zone gets results! So if you set 4 to 5 stations at an average of 10 reps per set you'll have 80 to 100 reps total along with the cardio work doing this for say 4 to 6 months of the year tweaking it all along the way to fit your personal workout style gives a very nice well trained physique. That will get you complements and that's nice to get and you know its all working and coming together!

Vic Lantroop.
+ Click To Enlarge.
Vic Lantroop.

What Nutrition Plan Has Worked Best For You?

Now this is the most important part of the whole body building world. After all you're only training for approximately an hour and a half or less a day that includes cardio so what's happening the other 22 1/2 hours a day? Your job, you're eating and you're sleeping. Now for me, I learned the eating process through trial and error over many years, and it really turned out to be pretty simple. I made it much more difficult than it actually was.

This is generally what my day looks like. 7 days a week I give myself 1 meal 1 day a week of what ever I want to do if I do it at all. I take my food with me every where I go and it's no big deal.

My first meal is 2 scoops of protein powder with fresh ground flaxseeds, a few blueberries, ice, and water. I pack a container of 10 scrambled egg whites with 1 whole egg. I pack a cup and a half of oats (raw their crunchy that way) with 2 scoops of protein powder and a hand full of blueberries. Later I'll just mix ice water and I'm good. Best meal of the day!

I then pack earthier tuna or chicken with some hot sauce in another container. Serving sizes should be the size of your clinched fist this makes it easy to measure. I bring fat free cottage cheese with 20 to 30 almonds and a couple of tomatoes. My last meal when I get home is earthier salmon, chicken or steak some steamed vegetables and Crystal Light peach tea.

Now I mix my Glutamine with my protein drink and after my work out I drink my Sci Vation Xtend for recovery and, man, I look forward to that. It's like my treat after a gut wrenching training session. So there you have it six meals spread out over 2 1/2 to 3 hours a day.

Vic Lantroop.
+ Click To Enlarge.
Vic Lantroop.

What Supplements Have Given You The Greatest Gains?

Protein (lots of it) is the old stand by along with Glutamine. I discovered Sci Vation Xtend here on BodySpace and read others input and decided to use it for my recovery after training. Flax seeds give me the omega 3's and a very good fiber source. I also use the product called Mona Vie Active it's a power house of antioxidants and also contains reverseatrol and glucosamine.

Why do you love Bodybuilding?

Body building has been a part of me as long as I can remember. I was always one of those guys who always hung out at the gym. When I joined the military any free time I got was spent in the gym instead of going to the bars I went to the gym first. Training always made me feel better about me gave me confidence and a sense of good self esteem. When I got out of the military and went back to my home town gym a couple of my high school football buddies got involved in professional wrestling.

I had no interest in the entertainment industry, but, because I had been training ever since high school and the whole time I was in the military, I had the "look" that the promoters were looking for. After a lot of pushing from my buddies I agreed and started training and did about 10 years off and on of professional wrestling. I really learned a lot from that experience but my roots always remained in the gym so fortunately, before I got any serious injuries from the entertainment industry, I gave it up to do some competing in a few NPC events.

What Motivates You To Follow A Healthy Lifestyle?

I really enjoy the fact that I don't look my age or should I say look the age of my peers a life time of no smoking very little drinking a very healthy diet (Except for my youth. I was a husky little kid. My mom always cooked with bacon grease and butter and lots of salt) and many years of training has allowed me to live a very good life up to this point. I also had children late in life and I'm always able to play with them and challenge them to push themselves just as I do. So I believe one should always "Lead By Example".

What Made You Want To Achieve Your Goals?

About a year ago, after many years of gym life, I found myself coming in and going through the motions. I seemed to have lost that real aggressive attitude. Now I have been a member here on BodySpace since January of 2006, but didn't really spend much time on the site. I always ordered all my products here because I could get lot's of in depth information about various products, and it always offered the cheapest prices.

One day I was placing an order and just for kicks punched in some personal info on my BodySpace and came across a few other profiles. I saw what some others were doing out there, and I was inspired to go home strip down and give my self a real good going over. I decided to drop some body fat and go for a very lean look with very defined abs. It gave me the spark I needed to set a new goal and really go to work to make it a reality.

So I took some ideas I found from others here and went to work and started becoming very committed to recording my results and taking progress pictures and using this site for what it was designed for. Now I visit almost every day for a dose of motivation that I could never get before.

Vic Lantroop.
+ Click To Enlarge.
Vic Lantroop.

What Are Your Future Bodybuilding Plans?

We have a local event here every year called the Gateway Classic its an NPC level 4 event in April. I plan to compete in this event in the masters and open light heavy weight division and the Mr. Lake City division.

What One Tip Would You Give Other Bodybuilders?

Read, read, and read some more. Mainly on nutrition, but if this sport is your passion read about the people. How they train and how they eat. Really learn how to use BodySpace to your advantage. Look at what others have over come to be where their at now and realize it's all just a decision away. Learn to "live in the solution" BodySpace is an awesome tool if used consistently is a major tool in your bodybuilding arsenal.

Who Are Your Favorite Bodybuilders?

Arnold has always been my favorite bodybuilder. I guess because I was still a little kid when he was in his prime, and he went on to do great things with his life. A true American success story. A guy that came here and could barely speak English and became the greatest bodybuilder of his time year after year. Took a break and came back a few years later and did it again. Then goes into the action movie industry make some of the highest grossing movies ever.

Then marries into one of the richest families in the country, becomes a father, and then is elected as a state governor. Man talk about a incredible life!

What Features Do You Use On Bodybuilding.com?

The Bodybuilding.com site goes to the extreme when it comes to catering to the individual athlete. It has taken me some time to figure out just how to make use of it all. It's still hard to believe that it's a free site. It takes time to really learn how to use it all. I personally like the progress pictures that others post, and the personal body charts to track your body weight and body fat. It allows you to track over an unlimited amount of time.

The information on the supplements that are available on the site is priceless, and becomes a very important place to get great advice from others around the world that have already accomplished what your trying to achieve. Just looking over the other athlete's pictures and videos is inspiration enough to stick to the eating habits and train a little harder to accomplish what you see for yourself in the near future. I know that I was not blessed with some of the tremendous genetic potential that I see others here have, but I can continue to train and eat and be encouraged by others here to be the best I can be and I'm very thankful for that! Thank you the developers of Bodybuilding.com!

Vic Lantroop.
+ Click To Enlarge.
Vic Lantroop.


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