- Name: Tony Lesica
- E-mail: email@example.com
- Age: 45
- Where: Danbury, Connecticut
- Height: 5' 9"
- Weight: 170 Lbs., Contest: 160 Lbs.
- Years Bodybuilding :3
- Favorite Bodypart: Chest & Triceps
- Favorite Exercise: Superset Cable Crossovers With Decline Push-Ups
- Favorite Supplements: SciVation Xtend, CytoSport Cyto Gainer, Labrada Super Charge
How Did You Get Started?
In the summer of 2006, my wife Jennine, decided to enter some figure competitions. She trained hard and looked awesome, coming in the top three in her class in all of the contests. Just being around the events and seeing the results of all her hard work and devotion, inspired me to also try it. We both entered the OCB Northern Atlantic in August 2006, where she won the Figure Master class and I won the Novice class.
What Workout Plan Worked Best For You?
This is the workout routine used prior to my last show. My trainer, Sean "Sully" Sullivan, put this together for the five weeks prior to competition until the week before. This worked well to lean out with only additional 15-20 minute cardio sessions on off days. I would rotate 2 days on, 1 day off, 2 days on, etc.
You must choose a weight that is "light" and you will be using compound movements on the first exercise and a machine on the second. You will pump out reps, non-stop for 2 minutes. If you need to stop, take 2-3 deep breaths and keep going. Rest 60 seconds and move to the next exercise and do the same. After that, you move onto the regular workout with no more than 90 seconds rest between sets.
Sample Training Program:
Chest, Delts and Tri's Day
Muscle round: Push-ups for 2 min. followed by Hammer Strength incline for 2 min.
Weighted Dips 3 sets of 6-8 reps
Incline D/B press 3 sets of 6-8 reps
Overhead D/B press 3 sets of 6-8 reps
Lateral raise 3 sets of extended sets of 12 reps -pause- 8 reps-pause- 4 reps
Close grip bench press 3 sets of 8-10 reps
Cable pressdown 2 sets of 8-10 reps
Back and Bi's Day
Muscle round: Pulldowns for 2 min followed by Cable rows for 2 min.
Calves or Abs (Alternate days)
What Nutrition Plan Has Worked Best For You?
This is the nutrition plan I followed from five weeks prior to one week prior to my competition. I didn't worry as much about the specific food for each meal, more of daily macronutrient intake. I'm on the road a lot during the day, so many times I would just replace chicken breast with a can of tuna or 2 slices of whole wheat toast for oatmeal just for convenience.
#1: Kashi cereal with soy milk or whole wheat pancakes / 2 cups of coffee
#2 (pre workout): banana / Labrada Super Charge / 1 scoop of whey protein
#3 (post workout): Cyto Gainer or 2 scoop of whey protein with 12oz of juice / banana
#4: 1 scoop of protein / 1 cup oatmeal / 2 tbsp almond butter or 1 oz of almonds / 1 cup of coffee
#5: 6oz chicken breast on whole wheat bread / 1 cup salad with oil and cucumbers
#6: apple or grapefruit / 1.5 scoop of protein
#7: 6oz chicken or 8oz of salmon / 2 cups of salad with oil and cucumbers or 1 cup vegetables
#8: 1.5 scoop of casein protein with flaxseed oil or 1 tbsp almond butter / sugar-free jello
#1: 2 whole eggs / 4 egg whites/ 2 slices of whole wheat toast/ 2 cups of coffee
#2: 2 scoop of protein / 2 tbsp almond butter or 1 oz of almonds / 1 cup of coffee
#3: 6oz chicken breast or 1 can of tuna / 2 cups salad with oil and cucumbers
#4: apple or grapefruit / 1 scoop of protein
#5: 6oz of cottage cheese / 6 whole wheat crackers
#7: 8oz steak or 8oz of salmon / 2 cups of salad with oil and cucumbers or 1 cup vegetables
#8: 1 scoop of casein protein with flaxseed oil or 1 tbsp almond butter / sugar-free jello
- Multivitamin: twice daily (morning and night)
- BCAA's: 5g pre workout or morning / 5g during workout / 5g post workout/ 5g in afternoon
- Accelerade: 1scoop mixed with 1scoop SciVation XTend during workout
- L-Carnitine: 1.5g before cardio
- Creatine: 5g before workout and 5g after workout
- Labrada Super Charge: pre workouts
- ZMA: 3 capsules prior to bed
What Supplements Have Given You The Greatest Gains?
Cytosport CytoGainer & Labrada SuperCharge!
Why do you love Bodybuilding?
First and foremost, meeting all the great competitors at these contests. Always good to hear about their accomplishments in getting to that point. Also, knowing that I have to take ultimate responsibility for the end result.
What Are Your Future Bodybuilding Plans?
My intention is to compete in only one contest per year and use the off-season to build up size, particularly in my lower body. I hope to add enough muscle to be at 165-167lbs by my next competition. The ultimate goal is to come in 1st overall at a contest, not just win my class.
What One Tip Would You Give Other Bodybuilders?
In my career as a financial planner, I always remind clients that the journey to their goals and dreams is sometimes long and we'll hit a few bumps along the way. There are no shortcuts.
The same is true in bodybuilding... start with a plan and write it down, build a strategy by seeking advice, monitor your progress and make adjustments along the way.
Who Are Your Favorite Bodybuilders?
Currently: Dave Goodin has got to be the best natural bodybuilder over 40. And of course, my trainer Sully.
|Calling All Over 40 Amateurs!|