- Name: Derek McGuire
- E-mail: firstname.lastname@example.org
- Age: 26
- Where: Monroe, LA
- Height: 5'10"
- Weight: 191 lbs contest 220 lbs off
- Years Bodybuilding :1
- Favorite Bodypart: Shoulders
- Favorite Exercise: Pull-Ups
- Favorite Supplements: Muscle Gauge Nutrition Whey Protein
How Did You Get Started?
I started working out with my dad when I was in 8th grade. He was a former gym owner and bodybuilder so he showed me the ropes. The main reason I started working out was to try and gain some weight/strength for my first year of football. As a kid I had a lot of people tell me that I could not do a lot of the things that all the other kids were doing but I tried to never let that get in my way.
After my freshman year in high school I fell in love with track and field and quit all my other sports to concentrate solely on throwing the shot put and discus. The rest is all history! I was a 2x high school All American and a NCAA All American in the shot put. I currently hold the NYS indoor shot put record at 64' 11 1/2" and also the Ole Miss indoor and outdoor shot put school records at 18.51 meters.
I tried to compete in the shot after I graduated college but I had my 3rd herniated disc in my lower back so I decided to hang it up. This also resulted in my 2nd lower back surgery. For me, being one of the smallest shot putters in the country, I needed to squat heavy and be very strong. Without all of the big heavy lifts I would not be able to compete with the big boys. That is what brought me over to the bodybuilding world. I figured I could lower the weight and increase the reps and see what damage I could do in the Natural Bodybuilding circuit.
What Workout Plan Worked Best For You?
I change my exercises every week on most body parts to keep my muscles from becoming accustomed to one workout. For chest, if I start with flat barbell bench the next week I will do incline barbell bench. For shoulders I will take out all pressing movements every other week or so just to give my elbows and shoulders a little break. For back I have two different workouts, one with a lot of rowing movements for depth and one with a lot of pull-downs for width.
Here is what I did this week:
- Incline Barbell Bench: 4 sets of 8, 8, 6, 6 reps
- Incline Flyes: 3 sets of 10-12 reps
- Flat Dumbbell Bench: 4 sets of 10 reps
- Decline Dumbbell Bench: 3 sets of 10-12 reps
- Hanging Leg Raises: 6 sets of 12 reps
- Reverse Grip Pulldowns: 4 sets of 10-12 reps
- Dumbbell Row: 3 sets of 12 reps, 1 set to failure
- Pull-Ups: 3 sets of 8-10 reps
- Pulldowns: 3 sets of 10 reps
- Barbell Rear Wrist Curls: 6 sets of 10-12 reps
- Standing Calf Raises: 4 sets of 12 reps
Reverse Flyes: 4 sets of 20 reps
Behind Neck Press: 4 sets of 8-10 reps
- Dumbbell Lateral Raises: 4 sets of 10 reps
- Dumbbell Front Raises: 3 sets of 10 reps
- Dumbbell Shrugs: 2 sets of 12 reps, 1 rest pause set of 8, 4, 2 reps
- Dumbbell Curls: 4 sets of 6 reps
- Barbell Preacher Curls: 4 sets of 10 reps
- Hammer Rope Curls: 3 sets of 10-12 reps, 2 sec hold at top
- Dumbbell Kickbacks: 4 sets of 12 reps
- Pushdowns: 4 sets of 10 reps
- Smith Close Grip Bench: 3 sets of 8 reps, 1 set rest pause set of 8, 4, 2 reps
- Stair Stepper, Elliptical or Incline Treadmill: 30 minutes low intensity
- Glute Ham Raise: 4 sets of 6 reps
- Lying Leg Curls: 3 sets of 8-10 reps
- Seated Leg Curls: 3 sets of 10 reps
- Smith Machine Squat*: 5 sets of 12 reps, tempo 1/3
- Hack Squat: 3 sets of 10 reps
- Dumbbell Walking Lunge: 3 sets of 10 reps
- Machine Crunches: 4 sets of 12 reps
*No normal squats for me anymore because of two lower back surgeries in the past 3 years. On the Smith machine squat I stay light but I use a 3 second descend which makes it a lot harder
- Calf Machine: 4 sets of 6-8 reps
- Seated Calf Machine: 4 sets of 6-8 reps
- Stair Stepper, Elliptical or Incline Treadmill: 30 minutes low intensity
*Normally I just foam roll and do cardio on this day but decided to hit calves on Sunday rather than do a lesser job after I was wiped out on Saturday from my full leg workout.
What Nutrition Plan Has Worked Best For You?
Shelby Starnes did my contest prep diet and is currently doing my off season diet as well. As my body adjusts back to normal from my competition diet, Shelby is slowly adding carbs in as he sees fit week to week after I give him an update with pictures and weekly info.
Current Macros: 50g protein/40g carbs/15g fat per meal for 6 meals, no carbs on meal 6.
Any of those meals may be replaced with a shake if say I have practice with my kids at my meal time. In the shake I would use 50g whey protein, dry grits for my carbs, olive oil for my fats and cinnamon for flavor.
On workout days I replace one meal with a pre/post workout shake
What Supplements Have Given You The Greatest Gains?
All of my supplements have to be gluten free because of my celiac disease. So I get most of my products from Muscle Gauge Nutrition and NOW Foods because they actually put Gluten free on their products if they are gluten free. Most protein powders and bars I can't have because there is cross contamination from the warehouse they were made at even if the ingredient list has nothing I'm sensitive to on it so I have to be very careful.
My current supplementation looks like this:
- Member's Mark® Complete Multivitamin: 1 tab
- Green Tea Extract: 1000mg
- Milk Thistle: 500mg
- Glucosamine: 2000mg
- All American EFX K-Otic: 1 scoop
Why do you love Bodybuilding?
I love bodybuilding because it's not like any other sport. Most other sports you practice for a few hours and you're done with it. Bodybuilding is a way of life. It is the way you workout, the things you eat, everything else revolves around it. It brings a lot of structure to your life and you have to be very dedicated. For example sometimes my friends will invite me out on the weekends but I will have to decline because I have to get up to do morning cardio.
What Motivates You To Follow A Healthy Lifestyle?
I recently passed my NASM personal training certification and want to help and show others that they can do anything you put your mind to. I am currently looking for the right personal training position so I can help the countless people that are diabetic or have some other problem that has them to use excuses. I think once they see what I have gone through they will realize they can also be successful in whatever they want to do in their life.
What Made You Want To Achieve Your Goals?
It is just my personality. Once I get my mind on something that is all I do and think about. In high school it was to break a NYS Record and get a full ride to college. In college it was to be an All American shot putter and get as big and strong as possible. Once I realized I would no longer be able to throw I decided let's do a bodybuilding show.
After people found out that I was a lifetime natural competitor they gave me a lot of great feedback so from there I decided that it's time to try and get my Natural Pro Card in July. After watching the 2011 Mr. Olympia last weekend I cannot wait for my next show to get here!
What Are Your Future Bodybuilding Plans?
Right now I am planning on doing my next show in July to win my Natural Pro Card at the INBF Southwestern Natural Championships Pro Qualifier.
What One Tip Would You Give Other Bodybuilders?
It's very simple - consistency is key! Not just in the gym but in every aspect of fitness. This includes getting enough sleep for proper recovery, proper supplementation, and the one thing that people most screw up is the nutrition part. Growing up a lot of my friends would always wonder why I made a lot of gains and they never saw much improvement. It was because they would work out for 2 months and then take 5 weeks off and then start over. If you're going to do it you have to be consistent with everything or your results will suffer the consequences.
A great quote from my nutritionist that basically sums up what I just said is...
"A week's worth of great eating can be ruined simply by indulging in a wannabe rock-star weekend of missed meals, staying out late, and the usual lifestyle trappings of the recreational layman."
Who Are Your Favorite Bodybuilders?
My dad was a bodybuilder and owned a gym in the 80's so I grew up looking at all of his pictures and all the guys that came to do seminars at his gym so I would have to say my all-time favorites would have to be Jeff King, Tom Platz, Robby Robinson, Lee Haney, Flex Wheeler and of course Arnold. Two up and coming guys that are working their butts off to get their pro cards that I like are Antoine Vaillant and Dusty Hanshaw.
What Features Do You Use On Bodybuilding.com?