- Name: Gerard A. Laraque
- E-mail: email@example.com
- Age: 42
- Where: Upper Marlboro, Maryland
- Height: 5' 9"
- Weight: 190 Lbs., Contest: 155 Lbs.
- Years Bodybuilding :6
- Favorite Bodypart: Abs
- Favorite Exercise: Squats
- Favorite Supplements: AST Sports Science (VP2, BCAA and Multi-Pro 32X), Gaspari Nutrition (SuperPump250 and SizeOn) and Optimum Nutrition 100% Casein Vanilla Protein.
How Did You Get Started?
I started lifting weights in High School in the 10th grade. I remember barely being able to lift 135 pounds when first starting. By the 11th grade I was lifting 225 pounds. I lifted on and off (mostly off) until 1998 when I decided to enter the EAS Body for Life 12 week Physique Transformation Contest. After that I continued to lift seriously but not really paying attention to diet.
It wasn't until I entered the 2002 AST World Championships Physique Transformation Contest and saw the changes I was able to make to my physique that I really started to think about competing. I was able to go from 186 pounds (March 1, 2002) to 170 pounds (May 23, 2002) in twelve weeks.
I saw a flyer in the gym about a bodybuilding Seminar in June 2002. It was being held by Matt Shepley the founder of The OCB. He was also promoting in first show (the 2002 INBF Presidential Cup Bodybuilding & First Lady Figure Championships). I was very hesitant to do it. I didn't think I could stand in front of hundreds of people in those tiny posing trunks. Well, my wife (Donna) and friend Susan Branson convinced me that I could do it (compete in bodybuilding). The rest as they say is history.
View My BodySpace Profile: bodyspace.bodybuilding.com/gerard1.
What Workout Plan Worked Best For You?
I've had great results with Max-OT training but I had to switch up lately. Max-OT has you training pretty heavy (4-6 reps for most exercises). After I turned 40, I started to get joint pain. I continued to train this way until recently. I now train at a rep range of 8 to 12 on most exercises. I've made very good progress in the last 1.5 years training this way. I'm currently doing cardio (Elliptical) six days a week (prepping for a show in July). I never do more then 30 minutes of cardio at one time. I'm currently doing about 60 minutes of cardio broken up in two sessions a day.
Current Training Split:
Wednesday: Shoulders and Traps
Friday: Chests and Abs
Saturday: Hamstrings and Calves
What Nutrition Plan Has Worked Best For You?
Carbohydrate cycling had been working well for me lately. I don't really count calories any more but below is a sample of how I'm currently cycling my carbohydrates:
- Monday - Thursday: Low (60g of Carbs) Mostly from Green Vegetables
- Friday: High (300g-350g of Carbs) Brown Rice, Oatmeal and Whole Wheat Bread
- Saturday and Sunday: Moderate (150g-200g of carbs) Brown Rice
My protein intake is about 250g-300g a day and fat is about 30g to 50g.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love the whole lifestyle of bodybuilding. Anybody can lift weights but being a true bodybuilder is not an easy thing. That's why you see so many people in the gym but how many of those people do you notice looking the same month to month and year to year. To be a true bodybuilder it takes a 24/7 effort. I love the idea of setting goals and the feeling of pride after I achieve them. I love the way complete strangers outside of the gym comes up to me and ask me for advise on diet and weight training . That says to me that I'm doing something right when my achievements are notifiable in street clothes.
What Are Your Future Bodybuilding Plans?
I'm currently training for the 2007 NGA Potomac Cup Drug Free Bodybuilding & Fitness Figure Championships on July 28, 2007 in Woodbridge, VA. This show is a 40+ Pro Qualifier. I'm also training for the OCB Presidential Cup August 11, 2007 - Washington, DC.
What One Tip Would You Give Other Bodybuilders?
Try to have fun and include your family in contest prep. It makes life a whole lot easier. If your married try to get your husband/wife involved (do not exclude them). Stay clear of negative people with nothing positive to say about your bodybuilding endeavors.
Who Are Your Favorite Bodybuilders?
|Calling All Over 40 Amateurs!|