- Name: Derek Duszynski
- E-mail: email@example.com
- Age: 25
- Where: Albuquerque, New Mexico
- Height: 6'0"
- Weight: 250 off-season, 225 competitio
- Years Bodybuilding :12
- Favorite Bodypart: Chest, Biceps, Triceps, Abdominals
- Favorite Exercise: Barbell bench press, Barbell incline press, Barbell curls
- Favorite Supplements: Whey, Multivitamin, L-glutamine
How Did You Get Started?
I began lifting weights in middle school in order to get stronger for sports. It wasn't until I was a freshman in college, though, that I really started to take weight lifting more seriously.
Since I was not playing any sports in college, I really missed being involved in athletic competition, so I began going to the weight room all the time. I really started to enjoy pushing my body through intense workouts and seeing my body grow on a consistent basis.
The more results I would see from lifting weights, the more interested I became. I started looking on the internet for as much information I could find about workouts and diet and I would read all the muscle magazines I could get my hands on. I was basically an information junkie.
In spring 2003, after about a year and a half of consistent training and growth, I decided I wanted to enter a bodybuilding competition. It just so happens that I was taking a nutrition class at this time and I inquired to my teacher what exactly a competition diet entailed. Luckily for me, my teacher's husband had previously competed in two shows. She arranged for me to meet with him after class one day, where he gave me a copy of his exact competition diet and preparation schedule, and outlined some general rules of thumb to follow when preparing for a show.
I competed in my first bodybuilding competition the following July and have competed six times since then.
What Workout Plan Worked Best For You?
- Barbell incline press: 5 sets x 15, 12, 9, 8, 6 reps
- Barbell flat bench press: 5 sets x 12, 10, 9, 8, 6 reps
- Parallel bar dips: 4 sets x 12, 10, 9, 8 reps
- Dumbbell pullovers: 3 sets x 12 reps
- Flat bench dumbbell flyes: 4 sets x 12 reps
- Smith deadlifts: 5 sets x 14, 12, 10, 8, 6 reps
- Lat pulldown: 5 sets x 12, 10, 10, 9, 8 reps
- Barbell t-bar rows: 5 sets x 12, 12, 10, 8, 8 reps
- Seated cable rows: 5 sets x 14, 12, 10, 8, 8 reps
- Rope cable triceps extension: 5 sets x 15, 14, 12, 10, 10 reps
- Decline E-Z bar skullcrushers: 4 sets: 12, 10, 10, 10 reps
- Bent dumbbell concentration curls: 5 sets x 14, 12, 10, 10, 9 reps
- Standing barbell curls: 5 sets: 12, 12, 10, 10, 8 reps
Delts & Traps:
- Dumbbell lateral raises: 4 sets x 12, 10, 10, 8 reps
- Dumbbell front raises: 4 sets x 10, 10, 8, 8 reps
- Bent dumbbell rear laterals: 4 sets x 12, 10, 10, 8 reps
- Barbell Shrugs: 5 sets x 25, 18, 16, 14, 12 reps
- Leg extension: 5 sets x 25, 20, 18, 16, 16 reps
- Barbell front squats: 5 sets x 16, 12, 10, 8, 8 reps
- Leg press: 5 sets x 16, 12, 10, 8, 8 reps
- Dumbbell walking lunges: 4 sets x 12 reps each leg
- Lying leg curls: 5 sets x 12, 10, 8, 6, 6 reps
- Seated leg curls: 5 sets x 12, 10, 8, 6, 6 reps
What Nutrition Plan Has Worked Best For You?
Keeping my daily protein intake at 400 grams or more, especially when I am getting ready for a competition, has worked best for me. When I am trying to gain weight, I try to take in somewhere around 500 to 600 grams of carbohydrates daily. I mostly stick to complex carbohydrates, but if I am trying to pack in extra calories, I will have dessert with my post-workout meal.
Nutrient timing is also very important in my diet. I try to get a meal in every 2 to 3 hours. I always make sure to eat a fast digesting protein in my first meal of the day, such as eggs or a whey shake, along with simple and complex carbs. My pre-workout meal is comprised of a whole food protein, such as chicken breast, plus complex carbohydrates. I eat this meal about 1½ to 2 hours before I train to make sure the food is not sitting in my stomach during my workout.
I also always make sure to take a post-workout shake immediately after my training session, containing whey protein, simple carbohydrates, creatine, and glutamine mixed in. My post-workout meal is usually eaten about 1 hour after my post-workout shake and is comprised completely of whole foods. I make sure to eat some source of protein before bed as well. My preferred proteins for this meal are red meat or a casein shake.
What Supplements Have Given You The Greatest Gains?
The basics have always worked well for me:
- A good multivitamin/multimineral: An essential in anyone's program.
- Whey protein: It is convenient, quickly digested, and inexpensive.
- L-glutamine: Aides in muscle recovery and helps boost the immune system.
- Creatine: Helps create more muscular energy, so I can get more reps out of my sets.
- Beef liver tabs: A good source of B vitamins and amino acids.
- Casein protein: A slow-digesting protein, good to take before bed.
Why do you love Bodybuilding?
I love bodybuilding for many reasons. Bodybuilding is a highly competitive sport and you're really only good at it if you can achieve physical perfection on a consistent basis. Especially when competing, bodybuilding is really hard work, and perseverance is a very key trait one has to learn as a competitive bodybuilder.
I also really love the endorphin rush and the feeling I get in my muscles when they are full of blood and working to maximum capacity; just destroying the weights... it makes me feel like I am a conqueror of worlds!
What Are Your Future Bodybuilding Plans?
My immediate plans are to compete in the NPC Los Angeles Bodybuilding Championships on July 19, 2008. I will also continue promoting the bodybuilding lifestyle through my website www.DerekDOnline.com, where I personally set up training and nutrition programs for anyone interested in improving their health and physique.
My long-term bodybuilding goals include competing for my IFBB pro card within the next two years and standing on the Olympia stage by the time I am 32 years old.
What One Tip Would You Give Other Bodybuilders?
I would tell others, whether bodybuilders or not, to do what you love to do and do what you feel is right. Always focus on the positive and don't let other people's agendas affect your dreams and goals in life. DMX once said, "Don't stop, regardless of who thinks you're gonna make it. If you really believe you're gonna make it, then you're gonna make it."