- Name: Bobby Burris
- E-mail: firstname.lastname@example.org
- Age: 42
- Where: Washington, DC
- Height: 5'10"
- Weight: 204 contest, 220-230 off
- Years Bodybuilding :4
- Favorite Bodypart: Arms/Legs
- Favorite Exercise: Preacher Curls/Squats
- Favorite Supplements: Universal Animal Pak, Animal Flex, Animal Rage
How Did You Get Started?
I was a small kid and was constantly getting picked on in school. When I turned 14 my dad introduced me to weight lifting and I fell in love with it. I lifted until I was about 22, then got married and had 2 kids and that was it for lifting for about 15 years. I returned to lifting in 2005 when I was 37 and fulfilled a dream of finally stepping on stage as a competitive bodybuilder in 2007.
What Workout Plan Worked Best For You?
I try and switch up my routine about every 6 weeks. Sometimes I will stay on a program for 12 weeks but only if I am continuing to push more weight or more reps. I strive for impeccable form and don't use very heavy weights. When I get too heavy my form goes to failure and I find myself using assistant muscles to do the work instead of the muscles I'm concentrating on building.
This is the biggest problem I see with most people in the gym. They try and lift for their egos instead of feeling the mind to muscle connection. My cardio is done before my first meal 5 days per week. Right now I'm at 25 minutes and I'm 11 weeks out. I'll add 5 min per week starting 10 weeks out, working up to 45 min/6 days per week.
My current workout looks like this:
- Lying Leg Curls: 3 add sets of 15, 12, 10 reps
- Leg Press: 1 set of 20 reps, 2 sets to failure
- Wide Stance Hack Squats: 3 sets of 8 reps
- Dumbbell Stiff Leg Deadlifts: 2 sets of 15 reps
- Walking Lunges: 3 sets of 20 reps each leg
- Calf Raises On Leg Press: 3 sets of 12-15 reps
- Seated Calf Raises: 2 sets of 15-20 reps
- Dumbbell Incline Press: 4 add sets 15, 12, 10, 8 reps
- Decline Dumbbell Press: 4 sets of 8 reps
- Pec Deck: 3 sets of 12 reps
- Seated Dumbbell Laterals: 3 sets of 12 reps
- Bent-Over Dumbbell Laterals: 3 sets of 10-12 reps
- Seated Arnold Presses: 2 sets of 8-10 reps
- Reverse Crunches or Knee Raises: 3 sets to failure
- Weighted Machine Crunches or Rope Crunches: 3 sets to failure
- Pull-Ups: 4 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 10 reps
- Barbell Shrugs: 3 add sets of 12, 10, 8 reps
- Hyperextensions: 3 sets to failure
- Rope Pushdowns: 4 add sets of 15, 12, 10, 8 reps
- Weighted Bench Dips: 3 sets to failure
- Skull Crushers: 3 sets of 15 reps
- EZ Bar Curls: 4 add sets of 15, 12, 10, 8 reps
- Dumbbell Hammer Curls: 3 drop sets of 10 reps
- Preacher Curls: 4 sets of 8 reps
- Knee Ins: 3 sets to failure
- Decline Crunch: 3 sets to failure
What Nutrition Plan Has Worked Best For You?
My current meal plan during contest prep is as follows:
I eat 5 meals per day with 50g protein, 40g carbs, and 20g fat. My 6th meal is 5 whole Omega-3 eggs and 3g fish oil and 2600mg Evening Primrose oil.
- 2 whole eggs and 1.5 cups egg whites
- Ezekiel English muffin or 3/4 cup oatmeal
- 2 tbsp almond butter or peanut butter
- Same as either meal 2 or 3
What Supplements Have Given You The Greatest Gains?
It goes without saying, but I will reiterate the most important aspect of making gains. Eating a whole food, balanced diet and strict discipline with training and eating properly with the correct nutrient timing has proved to be more effective than any supplement on the market.
However, USPlabs Jack3d, Scivation Quake 10.0 and Universal Animal Rage always help me with a little edge to push myself that much harder when I take them pre-workout. I try to alternate between those because I don't want to let my body adapt to any particular one.
I always take in at least 50g of a high quality protein powder post workout. I use waxy maize in the offseason post workout as well. I use fish oil and evening primrose oil with my last meal of the day.
Why do you love Bodybuilding?
Bodybuilding and fitness is my drug of choice. It gives me a natural high that nothing else compares to. Being on stage is what I love and it gives me a goal to constantly strive to beat. In 2007 I stepped on stage at 173 pounds. In November of 2010 I stepped on stage at 200 and in May of 2011 I stepped on stage at 204.
I am constantly trying to improve. That is what bodybuilding is all about. It's not called Bodymaintaining.
What Motivates You To Follow A Healthy Lifestyle?
Without a healthy lifestyle I will never get to achieve my goals of improvement. I can't live 6 months out of the year haphazardly and then try to use the other 6 months to try and improve. Living the lifestyle of a bodybuilder is what has helped me to put on 41 pounds of lean mass in 4 years.
What Made You Want To Achieve Your Goals?
I always admired the bodybuilders in the magazines (mainly Muscle & Fitness) when I was a teenager. I wanted to be like them but I didn't have the discipline at that time to follow a strict diet. My parents ate like crap and it wasn't something I could afford to do on my own.
Looking back on it, I wished I would have had the drive and determination I have today because now I know better. Where there's a will, there's a way. No excuses...period! If you want it bad enough, you will put forth every ounce of energy to attain it.
What Are Your Future Bodybuilding Plans?
I am currently preparing to compete in the NPC Maryland State/East Coast Classic contest on August 20, 2011 in Rockville, MD and then I will compete 12 weeks later in Wheeling, WV at the NPC West Virginia State/Mid Atlantic Grand Prix on November 12, 2011.
I hope to continue to improve and put on more size so that in the next 3-5 years I will be able to compete as a Heavyweight at about 218-220lbs in the Master's Nationals.
What One Tip Would You Give Other Bodybuilders?
Make a decision on a specific goal and then follow it up with the actions of discipline, determination, and dedication to achieve that goal. When you achieved that goal, set another and take the same actions. Continue to repeat as many times necessary to make the improvements to continue to better yourself and beat your last performance.
You are your number one competitor. As long as you beat your last performance then you have succeeded. Bodybuilding is a subjective sport and the judges won't always judge you fairly.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I like looking at the Amateurs of the Week for motivation. Seeing the transformations is amazing. I also like to read the articles for educating myself on the latest and greatest information and new products out there.