- Name: Peter England
- E-mail: firstname.lastname@example.org
- Age: 64
- Where: Saskatoon, Saskatchewan
- Height: 5'7"
- Weight: 155 lbs
- Years Bodybuilding :4
- Favorite Bodypart: Chest
- Favorite Exercise: Incline Flyes
- Favorite Supplements: BSN CellMass
How Did You Get Started?
Shortly after retirement my weight ballooned to 172 lbs. I had never weighed more than 160 in my life. Coupled with health issues including prostate cancer, herniated discs in my lower back, a detached retina and two broken wrists (but not at the same time!) it was time to take control of my health and get into shape.
A close friend had been a competitive bodybuilder in her younger days but maintained a very rigorous workout schedule even though she no longer competed. It was fall and she introduced me to the gym and the benefits of working out. In short order I began to see my weight drop and seemed to easily add muscle to my frame.
At the same time a younger member of the gym whom I befriended during workouts together indicated he was going to compete in the Provincial Novice competitions in the spring. At first I thought the obvious; men do not start competitive bodybuilding at age 60. But never having been one to be content to live "inside the box" and at his urging I decided to give it a try.
With the support of fellow members of the gym, I competed in the Novice competition at the Masters Level (40 & over). To my surprise I won the class, the oldest person in the history of the Provincial competitions to win the Masters Class. After that I was hooked and have since competed in two additional Provincial competitions, finishing second each time.
What Workout Plan Worked Best For You?
I have two different types of workouts that I do - one during the "build" months of training and another I use during the final stages of competition preparation. The plan listed below is the one I'm using presently and would qualify as my "build" workout as I'm not competing this year.
In general I work two body parts a day followed by a day off. The net result is that each body part gets worked twice in an 8 day cycle. This helps to maximize my belief that optimum recovery time is 72-96 hours after a muscle group is worked.
Each workout begins with 5 minutes cardio warm up and concludes with a further 20 minutes of interval cardio with a using a heart rate monitor and a range of 132-160 bpm.
- Treadmill: 5 minutes
- Leg Extension: 3 add sets of 12, 10, 8 reps, 1 drop set to failure
- Hack Squats: 3 add sets of 12, 10, 8 reps, 1 drop set to failure
- Leg Press: 3 add sets of 20, 15, 12 reps, 1 drop set to failure
- Leg Curl: 3 add sets of 12, 10, 8 reps
- Weighted Lunges: 6 sets of the length of the gym
- Dumbbell Shoulder Press: 3 sets of 12 reps
- Alternating Front Dumbbell Raises: 3 sets of 20 reps
- Dumbbell Side Lateral Raises: 3 sets of 10 reps
- Dumbbell Shrugs: 3 sets of 20 reps
- Cardio: 20 minute intervals
- Treadmill: 5 minutes
- Wide Grip Pull-Up: 3 sets to failure
- Wide Grip Pulldowns: 4 add sets of 20, 15, 12, 10 reps
- Dumbbell Row: 4 sets of 10 reps
- Seated Row: 4 add sets of 10 reps
- EZ Bar Biceps Curls: 4 add sets of 10 reps
- Dumbbell Hammer Curls: 4 add sets of 10 reps or failure, 5 drop sets of 10 reps or failure
- Cable Hammer Curls: 3 sets of 15 reps
- Pushups: 3 sets to failure
- Cardio: 20 minute intervals
- Treadmill: 5 minutes
- Flat Bench, Decline Bench Or Incline Bench: 1 warm-up set of 15 reps, 2 add sets of 10, 8 reps
- Incline Dumbbell Press: 4 sets of 12, 10, 8, 6 reps
Incline Dumbbell Flyes: 4 add sets of 15, 12, 10, 8 reps
Pushups With Feet Elevated: 4 sets to failure
- Cable Crossover: 3 sets of 20 reps
- Bench Dips: 3 sets to failure
- Triceps Rope Pushdowns: 3 sets of 15 reps
- EZ Bar Lying Triceps Extensions Or Dumbbell Triceps Extensions: 3 sets of 10 reps
- Dumbbell Kickbacks: 3 sets of 10 reps
- Dips: 4 sets to failure
- Cardio: 20 min intervals
What Nutrition Plan Has Worked Best For You?
In general I like to eat 6 meals a day with an emphasis on high protein content (40%), followed by carbs (40%) and fat (20%). I log all my meals using Tap & Track on my ITouch. It not only gives you a relatively accurate breakdown of your nutritional content but the mere fact of entering the data keeps your choice of menu foremost in your mind.
I try to maintain a constant 2,000 calorie daily intake. The only difference between the "build" diet and the "contest prep" diet is a lowering of the carb intake and replacing it with increased protein.
- 1/3 cup oatmeal
- 1/8 cup unsweetened frozen blueberries
- 200 ml egg whites scrambled
- 1 slice flax toast
- 1 can tuna with 1 tbsp fat free mayo
- 1/2 cup fat free cottage cheese
- 200 ml egg white omelet with chopped chicken breast
- 6 oz skinless, boneless chicken breast
- 1/4 cup couscous
- 1 banana
- 4-6 oz either chicken breast or lean red meat
- 1 baked potato or 1 serving long grain brown rice
- 1 serving vegetables
What Supplements Have Given You The Greatest Gains?
- Gaspari SuperPump250: 1.5 scoops
- Gaspari SizeOn: 1 scoop
- AllMax IsoFlex: 1 scoop
- AllMax Micronized Glutamine: 1 scoop
- Dymatize BCAA Complex: 1 scoop
- BSN CellMass: 1 scoop
- BSN Syntha-6 (banana flavor is my favorite): 1 scoop with 8 oz skim milk
Why do you love Bodybuilding?
I workout/compete because I like the way my body looks given the time and effort that goes into it. I compete because I love being able to show off those results. I also find that I am energized throughout the day, sleep more soundly at night, am healthier and stronger than I've ever been and more mentally alert than I felt during my early years of retirement.
And there is definitely a social element to life at the gym. I meet great people there every day and some of my closest friends I met on the floor area.
What Motivates You To Follow A Healthy Lifestyle?
Retirement can be hard on a body in many respects. Given the results noted above, it's easy to stay motivated. I have too many retired friends who do not work out. Not only are they full of aches and pains but they wile away many hours surfing the net for lack of a more constructive pastime.
I am determined that will never be me! And it's definitely motivating to have people constantly tell me how I don't look my age and how absolutely fit I look not just for a man in his sixties but that I easily put many a 30 year old to the test. The bar is high and I will continue to work hard to keep it there.
What Made You Want To Achieve Your Goals?
Several things have made me want to achieve my goals. Firstly, I am goal driven and so do my best work when I have a very specific goal in mind and a deadline to meet. I always wanted to see if I could get to the magic number of 6% body fat and that alone drove much of my ambition.
Once I saw the results and proved to myself that I could achieve my goal, I simply set the bar higher and started all over again. It's a very fine line between passion and obsession!
What Are Your Future Bodybuilding Plans?
I will definitely compete again however; I would like to find a competition where there is an Ultra Grand Masters category so that I can compete with my own age group and one which features classic bodybuilding, where competitors must be height and weight proportionate. For now I'm taking this year off, as two years in a row was a big commitment and my body needs time to rest and rebuild.
What One Tip Would You Give Other Bodybuilders?
Don't measure your success by how you see yourself as compared to others, but rather set your own personal goals and strive for them regardless of what the competition might look like.
Who Are Your Favorite Bodybuilders?
I don't have a particular person as a favorite but I do try to emulate the Men's Health body type - lean, defined and symmetrical. To me that's the essence of good bodybuilding.
What Features Do You Use On Bodybuilding.com?
I use a number of resources on the Bodybuilding.com website. I enjoy the forums and subscribe to a number of threads. I also like the networking capabilities the site affords. And I have to say I found the section on contests and in particular contest preparation invaluable each time I've competed. It's like having a personal trainer at your fingertips. This aspect of Bodybuilding.com needs to figure prominently in acknowledging my success on the competition stage.