Over 40 Bodybuilder of the Week: Tom 'Rage' Fuller

Over 40 Bodybuilder of the Week: Tom 'Rage' Fuller! - Pics and info and more!
  • Name: Tom 'Rage' Fuller
  • E-mail: ragingmuscle@aol.com
  • Age: 41
  • Where: Riverside, California
  • Height: 5' 10"
  • Weight: 260 lbs. - 210 lbs. contest
  • Years Bodybuilding :25
  • Favorite Bodypart: Legs
  • Favorite Exercise: Leg Press
  • Favorite Supplements: Animal Pak, Animal Pump, Animal Stack

How Did You Get Started?

In 1983 I first started weigh training as part of a strength conditioning program for sprinting in High School track. After the first day I was hooked. Not only did weight training help further my efforts as a sprinter, but it opened my eyes to an entirely new sport in bodybuilding. Bodybuilding has been an important part of my life ever since.

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

What Workout Plan Worked Best For You?

Consistent change is what has worked best for me in my training. I always keep basic staple lifts in my routines, but the order and variety is always changing. Here is a sample routine of my off-season routine followed by my pre-contest routine. All sets are working sets after warm ups.

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arrow Rage's Off-Season Mass Routine:
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arrow Day 1 - Arms:
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arrow Day 2 - Quads, Hamstrings, Calves:
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arrow Day 3 - Off
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arrow Day 4 - Chest & Shoulders:
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arrow Day 5 - Back, Traps, Rear Delts and Calves:
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arrow Rage's Pre-Contest Routine:
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A, B and C represent different routines from week to week.
5:30 am Cardio
7:30 pm Cardio

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arrow Week A: Day 1 - Chest & Biceps:
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arrow Week B: Day 1 - Chest & Biceps:
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arrow Week A: Day 2: Quads & Hamstrings:
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arrow Week B: Day 2: Quads:
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arrow Day 3: off
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arrow Week A: Day 4: Back, Traps & Delts:
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arrow Week B: Day 4: Back, Traps & Delts:
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arrow Week C: Day 4: Delts:
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arrow Week A: Day 5: Delts & Triceps:
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arrow Week B: Day 5: Delts & Triceps:
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Tom 'Rage' Fuller
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Tom "Rage" Fuller.

What Nutrition Plan Has Worked Best For You?

Keeping a moderate to high protein and carbohydrate diet has worked best for me on the off-season. Pre-contest is a whole other story. I have to keep my protein very high in order to spare muscle and my carbohydrates pretty low to accomplish the look I want for the stage. To follow is an example of a typical eating routine for both times of the year:

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arrow Rage's Off-Season Diet:
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On my off-season this is my typical eating routine Monday through Friday. I loosen it up on the weekends and cheat frequently. During the week, I will sometimes add additional carbs on one or two days when I feel like my body is not only craving but can handle it.

Meal Food Protein Carbs Fat
Meal #1 6:00 8 eggs, 1 cup Grapenuts 55 100 15
7:30 Universal Nutrition Animal Pak, Animal Omega, Animal Flex
Meal #2 8:00 Universal Nutrition Real Gains (4 scoops) 60 100 5
Meal #3 10:30 8 oz. chicken breast, 8 oz yam 60 50 5
Meal #4 12:30 8 oz Top Sirloin, 1/2 cup brown/white rice 70 75 10
1:30 Animal Stak / Animal Pump / Animal Nitro, 10 grams glutamine
2:00 - Train
3:30 Animal Nitro/Torrent
Meal #5 4:00 Universal Nutrition Real Gains (4 scoops) 60 100 5
Meal #6 7:00 Dinner - flexible 75 75 15
Totals 380 500 55
Calories 4,015 calories/day

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arrow Rage's Pre-Contest Diet:
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Weeks 1-5:

Meal Food Protein Carbs Fat
Meal #1 6:00 14 oz Top, 1 cup oatmeal 90 50 15
7:30 Universal Nutrition Animal Pak, Animal Omega, Animal Flex, Animal Cuts
Meal #2 8:30 14 oz Top, 1/2 cup brown rice 90 50 15
Meal #3 11:00 Protein Shake, 1 cup oatmeal 80 50 5
Meal #4 1:00 12 oz Top, 1/2 cup brown rice 75 50 15
1:30 Animal Stak, Animal Pump, Animal Nitro, Animal Cuts, 10 grams glutamine
Meal #5 4:30 8 oz chicken breast/Fish 50 0 10
Meal #6 7:00 8 oz Chicken breast/Fish 50 0 10
Totals: 435 200 70
Calories: 3170 calories/day

Weeks 6-10:

Meal Food Protein Carbs Fat
Meal #1 6:00 24 oz Top Sirloin, 1 cup oatmeal 150 50 20
7:30 Universal Nutrition Animal Pak, Animal Omega, Animal Flex, Animal Cuts
Meal #2 9:00 14 oz Chicken Breast, 8 oz yam 105 50 12
Meal #3 11:00 14 oz Chicken Breast 105 0 10
Meal #4 1:00 14 oz Chicken Breast 105 0 10
1:30 Animal Stak, Animal Pump, Animal Nitro, Animal Cuts, 10 grams glutamine
Meal #5 4:30 14 oz Chicken Breast 105 0 10
Meal #6 6:30 14 oz Chicken Breast 105 0 10
Totals: 675 100 72
Calories: 3748 calories/day

Weeks 11-15:

Meal Food Protein Carbs Fat
Meal #1 6:00 24 oz Top Sirloin, 3/4 cup oatmeal 150 38 20
7:30 Universal Nutrition Animal Pak, Animal Omega, Animal Flex, Animal Cuts
Meal #2 9:00 14 oz Chicken Breast, 6 oz yam 105 38 12
Meal #3 11:00 14 oz Chicken Breast 105 0 10
Meal #4 1:00 14 oz Chicken Breast 105 0 10
1:30 Animal Stak, Animal Pump, Animal Nitro, Animal Cuts, 10 grams glutamine
Meal #5 4:30 14 oz Chicken Breast 105 0 10
Meal #6 6:30 14 oz Chicken Breast 105 0 10
Totals: 675 75 72
Calories: 3648 calories/day

Weeks 16-20:

Meal Food Protein Carbs Fat
Meal #1 6:00 24 oz Top Sirloin, 3/4 cup oatmeal 150 38 20
7:30 Universal Nutrition Animal Pak, Animal Omega, Animal Flex, Animal Cuts
Meal #2 9:00 14 oz Chicken Breast, 6 oz yam, ½ cup Peanut Butter (last two weeks) 140 63 77
Meal #3 11:00 14 oz Chicken Breast, ½ cup Peanut Butter (last two weeks) 137 25 75
Meal #4 1:00 14 oz Chicken Breast 105 0 10
1:30 Animal Stak, Animal Pump, Animal Nitro, Animal Cuts, 10 grams glutamine
Meal #5 4:30 14 oz Chicken Breast 105 0 10
Meal #6 6:30 14 oz Chicken Breast 105 0 10
Totals: 742 126 202
Calories: 5290 calories/day

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

What Supplements Have Given You The Greatest Gains?

I have been a Universal Nutrition Rep 15 years and I absolutely swear by their products. They have worked for me and countless others who are serious about getting results. These really are the supplements that have worked best for me:

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

Why do you love Bodybuilding?

Hitting the iron has always given me an incredible mind-body connection and a better sense of self-esteem and self-confidence. It provides a feeling one can only experience after they have been in the iron game at least a few months. My drive has developed into a passion that has not let up for 25 years.

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

What Are Your Future Bodybuilding Plans?

I have put together a strategy with the help of my trainer Andre 'Bam Bam' Scott, to put on some more size over the next year and a half and push my weight up to around 275 lbs. Early 2010 I will begin dieting for Nationals and hopefully come in around 220-230 lbs. Beyond that, one thing will always remain consistent... I will always be a bodybuilder, an Iron Warrior... competitive or not.

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

What One Tip Would You Give Other Bodybuilders?

Become your own expert. Put together a plan that works for you. Don't follow all the junk you read in the magazines or whatever the local gym rats tell you without testing it against your own experience. I will share with you a generalized formula that has worked in my training and other areas of my life...

I decide what I want + I develop a plan to accomplish it + I act on my plan + I make adjustments to my plan = What I want.

Tom 'Rage' Fuller Tom 'Rage' Fuller
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Tom "Rage" Fuller.

Who Are Your Favorite Bodybuilders?

Branch Warren, Johnnie Jackson, Ronnie Coleman, King Kamali, Art Atwood.

Tom 'Rage' Fuller
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Tom "Rage" Fuller.

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