- Name: Christopher Fusco
- E-mail: email@example.com
- Age: 24
- Where: Niagara Falls, Ontario, Canada
- Height: 5' 7"
- Weight: 157 Lbs. (in pics)
- Years Bodybuilding :3
- Favorite Bodypart: Legs and back
- Favorite Exercise: Any compound movement
- Favorite Supplements: IsoFlex (protein), any glutamine, Supercharge (creatine)
How Did You Get Started?
It's actually a funny story how I started bodybuilding. I was away in Italy on a work visa and had decided to come early to start training for baseball, I needed a second scholarship to attend the college of my choice. A scout that had spoken to me the previous year insisted I could use more size.
I was 130 lbs. at the time. So I hired a personal trainer because I knew little to nothing about weight training. Anyways, eight months later I stepped foot on stage.
What Workout Plan Worked Best For You?
Believe it or not this past year was the first time I followed any type of workout regiment.
What I did was first test my 1RM and then my training intensity and volume.
Workout 1 (hypertrophy)
Incline bench press @60% 5x15
Dumbell shoulder press @60% 5x15
Decline skullcrusher @60% 3x15
Bentover Laterals @60% 5x15
I trained 2 on and 1 off repeating workouts 1 and 2.
My workouts stayed the same except my intensity raised to 70% 5x12
Week 2 Note:
I raise the intensity to 95% and 3x3. I then repeated this process right up until the competition, alternating between hypertrophy and strength.
Day 1 & 2 were @70% 5x15 and Day 3 & 4 were @80% 4x10
Day 1 & 2 were @85% 4x8
1 Week rest.
Workout 1 (Strength)
Incline Dumbell press @90% 5x5
Closegrip bench press @90% 5x5
Barbell shoulder press @90% 5x5
What Nutrition Plan Has Worked Best For You?
I am the complete opposite when it comes to this aspect of my training, partially because this is what I do for a living. I pay complete attention to every aspect of my diet when it comes to pre-comp. Every item is weighed and measured and is calculated down to the gram. I believe that the nutrition component is 75% of the pie.
My pre-comp diet looks something like this:
18 weeks out
I spend two weeks "cleaning up" my diet.
I figure out my starting caloric intake based on my LBM and activity level. My protein and carbohydrate ratio of 30% & 60% carb is then determined. I follow these numbers until 12 weeks out.
Here is an example of the first 4 weeks.
6 whites, 120g oatmeal, 1cp mixed berries, tbsp ketchup
3scoops IsoFlex, 10oz baked potato, bananna
5oz chicken, 11/2cp rice, apple, tbsp ketchup
5oz turkey, 1cp rice
100g tuna, 1cp cucumber, tbsp oliveoil
1 1/2 scoop IsoFlex, 250ml soymilk
At 6 weeks out I become very monotonous in my food selection. I also follow 3 low carb/1 high carb rotation. At this phase the mirror and how I feel dictates on how often I change my food. I still try to keep my carbohydrates high even on the low days, because keeping my muscles as full as I can is very crucial.
Carbohydrate - The Last Few Weeks
10whites, 4rice cakes
3oz Pollack, 3rice cakes
120g tuna, 2rice cakes
8whites, 85gcp green beans, 1cp cauliflauer
5oz shrimp, 3/4cp turnip, 1/4cp squash
5whites, 3 cod liver oil capsules
95g cream of wheat, 30g shredded wheat
12oz baked potato
60g oats, 60g cream of wheat, 3oz Pollack
12oz baked potato, 3rice cakes
In the final week I follow the motto "if it ain't broke don't fix it." I don't really go through any type of depleting and loading, but if I did enough cardio and dieted hard enough, I spend the last few days consuming more carbohydrates.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I know what I am about to say may sound vain, but I love bodybuilding because it makes me feel exceptional. When someone approaches me and says, "I don't know how you do it, I know I could never do something like that" is an incredible feeling.
Another reason I love it is that it makes me feel like I live two separate lives, in two separate bodies, not to say that in the off-season I completely abandon the bodybuilding lifestyle but I do not do cardio and I like to eat and go out and feel normal every now and then. Then when it comes time to get back at 36 weeks out, I go through a 360.
What Are Your Future Bodybuilding Plans?
I am currently taking the full year to prepare for the provincials in June 06. I am looking to move up about 20 lbs. and stay in the same condition. My later competitive plans are to advances to the nationals and hopefully pro.
I feel that I have the genetics and the discipline. I know that I would never be a mass monster, but I can promise anyone that I will follow my goal until my body doesn't allow to do so.
What One Tip Would You Give Other Bodybuilders?
My advice as far as training and nutrition are concerned is to learn about your body, find what exercises and food works best for you. Remember that the things you read in the magazines are a good base and are informative, but that is it. Bodybuilding is like no other sport in what it demands of you.
Your body is like a bottle of wine, it gets better with age.