Vital Stats: Name: Larry Criswell Email: lnc0911@cox.net Age: 29 Height: 6'1" Weight: Off-season: 215-220 lbs, Contest: 194 lbs Years Bodybuilding: 4 Years Gym: The Powerhouse Gym, Norfolk, VA Military Gym: Naval Air Station Oceana Fitness Center Military Background: Branch Of Service: Navy Years Of Service: 11 yrs Rank: E-5 MOS: Aviation Electronics Technician

How Did You Get Started?

I got started a little over 4 years ago. I was out of shape and had failed my physical readiness test (PRT) twice. If I failed it one more time, I would not have been able to reenlist at the end of my contract with the Navy.

I decided to get some help at a local gym in Virginia Beach, VA that goes by the name of Face the Pain. The owner showed me how to split my body into muscle groups for training and explained some dieting principles.

I was 265 lbs the day I walked into his gym and 8 months later I did my first ever bodybuilding competition at 179 lbs and took first place in the Men's Novice Tall class at the NASF Military Open. After that I was hooked and I have been blowing away my PRT's ever since.

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8 Months Later I Did My First Ever Bodybuilding Competition At 179 LBS And Took First Place In The Men's Novice Tall Class At The NASF Military Open.

Civilian Life To Military Life
What Is The Hardest Part?

I actually joined the Navy about 4 weeks after I graduated high school, so it is all I have really ever known. I think a bigger challenge for me will be making the transition from military life to civilian life when the time comes.

What Is The Biggest Obstacle In Leading A Military Lifestyle?

The biggest obstacle in leading a military lifestyle is definitely long separation periods from your wife. I don't care how tough a man you are, you will choke up when you have to turn around and say goodbye to your wife or kids for 6 plus months. Bodybuilding wise, it is deployments, the food is bought in bulk and isn't always that healthy. A lot of times the food is rationed and you can't get in enough clean calories.

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The Biggest Obstacle In Leading A Military Lifestyle Is Definitely Long Separation Periods From Your Wife.

What Workout Plan Worked Best For You?

Pretty much since I had started lifting, I had used a standard 4-day split and stayed in the 8-12 rep range with an occasional set going as high as 30 reps just to switch it up a little. My week would look something like this:

Day 1: Legs

• Squats: 3 sets 8-12 reps
• Leg Press: 3 sets of 8-12 reps or 2 sets of 30 reps
• Stiff Legged Deadlifts: 3 sets of 6-8 reps
• Seated Leg Curls: 4 sets of 8-12 reps
• Leg Extensions: 3 sets of 12-15 reps
• Standing Calf Raise: 3 sets 15-20 reps
• Seated Calf Raise: 3 sets 8-12 reps

Day 2: Chest/Triceps

• Flat Bench Dumbbell Press: 3 sets of 8-12
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Cable Flyes: 4 sets of 12-15 reps
• Skullcrushers: 3 sets of 8-10 reps
• Bench Dips: 1 set of 10 reps
• Cable Tricep Extensions: 4 sets of 12-15 reps

Day 3: Rest/Cardio

• 20 min on Treadmill

Day 4: Back/ Biceps

• Dumbbell Row: 3 sets of 8-12 reps
• Lat Pulldowns: 4 sets of 10-15 reps
• Pull ups: 2 sets to failure
• Wide Grip Cable Row: 3 sets of 8-12 reps
• Standing Dumbbell Curls: 3 sets of 8-12 reps
• Hammer Curls: 3 sets of 8-12 reps

Day 5: Rest/Cardio

• 20 min on Treadmill

Day 6: Shoulders/Traps/Abs

• Overhead Dumbbell Press: 3 sets of 8-12 reps
• Side Lateral Raise: 2 sets of 12-15 reps
• Front Raises: 2 sets of 12-15 reps
• Bent Over Lateral Raises: 2 sets of 12-15 reps
• Barbell Shrugs: 4 sets of 8-12 reps ( 2 sets with the bar in front, 2 sets with the bar behind)
• Hanging Knee Raises: 4 sets of 20 reps
• Crunches: 4 sets of 25 reps
• Russian Twist: 4 sets of 15 reps, to each side

Day 7: Rest

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Larry Criswell

What Nutrition Plan Has Worked Best For You?

Currently I am adding size. This is an example of a day of meals for me:

Meal 1:

• 1 cup Oats
• Egg Whites or Protein Powder
• 1 cup sliced Almonds
• 1 Banana or Orange Juice

Meal 2:

• 1 serving All Natural Peanut Butter
• 1 serving Rice cakes made from Brown Rice
• 1 serving MRP
• 1 Apple

Meal 3: Pre-Workout

• 1 serving Chicken Breast
• 1 cup Brown Rice
• 1 Sweet Potato
• 1 cup Broccoli
• 1 serving Creatine Monohydrate
• 1 serving SciVation Xtend

Meal 4: Post Workout

• 1 serving Optimum Nutrition Recovery 2:1:1
• 1 serving Waxy Maize Starch

Meal 5:

• 1 serving Ground Turkey
• 1 Whole Wheat Bun
• 1 serving Baked Chips
• 1 cup Green Beans
• 1 serving Flax seed or Fish Oils

Meal 6: Bedtime

• 1 cup Oats
• 1 cup Sliced Almonds
• 1 serving Optimum Nutrition Casein

What Supplements Have Given You The Greatest Gains?

The supplements I have benefited from the most are:

• Optimum Nutrition Recovery 2:1:1
• Creatine Monohydrate
• Waxy Maize Starch
• SciVation Xtend

What Are Your Future Bodybuilding Plans?

I am taking this season off to add some more size, but plan to compete again in 2010 as a heavyweight. Long term the goal remains the same, get bigger and better than I was last year and let the rest work itself out.

Who Are Your Favorite Bodybuilders?

I like the physiques of the 60's and 70's era bodybuilders such as Arnold and Frank Zane. As far as today's bodybuilders go, I like the "X" man, Toney Freeman, I like the "X" frame.

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Long Term The Goal Remains The Same, Get Bigger And Better Than I
Was Last Year And Let The Rest Work Itself Out.

What One Tip Would You Give Other Bodybuilders In The Military?

Deployments can be rough on your diet and training. Plan ahead and take plenty of MRP's and non perishable food such as Oats to get you through the days when your dinner is fried chicken with a side of fat covered in barbecue sauce. Other than that, stay clean and have fun, it's just a sport.

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