VITAL STATS Name: Wilfredo Nestegard E-mail: mr_supersmash@yahoo.com Age: 46 Where: Colorado Springs, CO Height: 5'5" Weight: 150-154 Contest 175 Off Years Bodybuilding: 3 Favorite Bodypart: Back Favorite Exercise: Cable Lat Pulldowns Favorite Supplements: Animal Paks

How Did You Get Started?

I was dating a fitness/figure competitor in '07. She convinced me to see how well I could do. I competed in the Steel City Bodybuilding Championships in Pueblo, CO, and took 1st place novice, 1st place Lightweight and 2nd place Men's Masters. I was hooked. In 2007 I also entered the Mid USA BB Championship in Albuquerque, N.M. and again placed 1st in Lightweight and 3rd Men's Masters.

Then I entered the CO State Bodybuilding Championships and placed 1st in Lightweight and 2nd Men's Masters. I didn't compete in '08 due to two knee injuries. I returned to the stage in '09 at the Steel City Bodybuilding Championships and placed 1st in Lightweight and a 1st in Men's Masters 45 and over. My latest accomplishment is placing 2nd Lightweight and 1st in Masters 45 and over. That's my bodybuilding career in a nutshell...

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Wilfredo Nestegard.

What Workout Plan Worked Best For You?

Every Day: Stretch And Warm Ups

• Dips: 4 Sets Of 25 Reps
• Chin-Ups: 4 Sets Of 15 Reps

Day 1: Chest, Triceps, And Shoulders

• Bench, Decline Bench Or Incline Bench: 5 Sets To Failure
• Machine Bench Press: 4 Sets Of 10 Reps
• Heavy Close Grip Bench: 3 Sets To Failure
• Cable Triceps Extensions, Kick Backs, Or Skull Crushers: 4 Sets Of 15 Reps
• Military Press: 3 Sets To Failure
• Dumbbell Flyes Or Standing Barbell Rows: 4 Sets Of 12 Reps

Day 2: Biceps, Back, And Calves:

• Seated Dumbbell Curls Or Straight Bar Curls: 5 Sets To Failure
• Seated Cable Preacher Curls: 4 Sets Of 10 Reps
• Lat Pulldowns: 5 Sets To Failure
• Cable Rows: 4 Sets Of 10 Reps
• Calf Raises On The Hack Squat Machine: 10 Strip Sets Of 10 Reps

Day 3: Legs And Abs:

• Hack Squats, Straight Legged Deadlifts, Leg Press, Squats Or Dead Lifts: 5 Sets To Failure
• Leg Extensions: 4 Sets Of 10 Reps
• Weighted Decline Sit-Up: 5 Sets Of 10 Reps
• Hanging Crunches Or Crunch Machine: 5 Sets Of 20 Reps

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Wilfredo Nestegard.

What Nutrition Plan Has Worked Best For You?

Breakfast:

• 4 Egg Whites
• Ground Turkey
• Wheat Toast
• Jam

Meal 2:

• Oatmeal
• Fruit

Or

• Peanut Butter And Jelly Sandwich On Wheat Bread
• Protein Shake

Lunch:

• Ground Turkey W/ Worcestershire Sauce
• Broccoli Or Chef Salad

Meal 4:

• Cottage Cheese Mixed With Protein Powder Or Protein Shake

Dinner:

• Salad
• Lean Steak, Fish, Or Chicken

Pre-Bed Time Meal:

• Protein Shake
• Cottage Cheese Mixed With Protein Powder Or A Protein Bar

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Wilfredo Nestegard.

What Supplements Have Given You The Greatest Gains?

Animal Pak Supplements.

Why Do You Love Bodybuilding?

Bodybuilding keeps me looking and feeling young. I love the feeling of competition. Bodybuilding also tests me mentally as well as physically.

What Motivates You To Follow A Healthy Lifestyle?

Trying to look my best for as long as possible and maintaining my athleticism.

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Wilfredo Nestegard.

What Made You Want To Achieve Your Goals?

My wife and daughter's support.

What Are Your Future Bodybuilding Plans?

The sky is the limit, but I would like to open my own gym and be a personal trainer someday.

What One Tip Would You Give Other Bodybuilders?

The gym is where you win...the stage is where you're rewarded.

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Wilfredo Nestegard.

Who Are Your Favorite Bodybuilders?

• Kai Greene for his innovative style of posing routines.
• David Henry, "The Giant Killer"!

What Features Do You Use On Bodybuilding.com?

The products that I have purchased used during my training and competitions. The different work-out routines I have read and utilized in my own work-outs. Reading about all the athletes, (especially the "Masters Classes") give me motivation and inspiration.

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Wilfredo Nestegard.

BodySpace

http://bodyspace.bodybuilding.com/mr_supersmash/

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