Weight: 224 lbs
Weight: 170 lbs
Why I Got Started
I decided it was time to get back into shape and compete again. I took a year off. I had a size at all cost attitude. Off season turned into open season. Although the strength gains were fun, I could not stand the way I felt.
My fat pants were a size 36! Now my waist is about 29 and everything fits just fine. I can say I will never go back.
How I Did It
I started slowly dieting on Thanksgiving 2008. From there I set my sights on a competition in April as a half way point goal. I had a few clients doing this show, so I figured I would jump in.
This would give me enough drive to get almost in shape. I used this show as a platform to set me up for the show I really wanted to do, which was the OCB Yankee Classic on July 25, 2009. I continued to diet, do extra cardio, and train hard. I made it just in time.
I was happy with my placing - 2nd novice medium, and 3rd Open short. This was great considering the competition that showed up that day. What a tough show. Now I am planning to compete in October at the Granite State open and I plan to bring it!
I can now focus more on my weight training and a little less on cardio. Hopefully I will bring a much better package to the stage in the fall!
- SciVation Xtend
- PGN Nutrition EstraCort
- SciVation VasoCharge
- SciVation Dialene 4X
- PrimaForce Max CLA
- PrimaForce Alcalean
- PrimaForce GlutaForm
- PrimaForce CreaForm
- SciVation Knockout
- Glucosamine Chondroitin
- Universal Animal Pak
- Udo's Choice Oil Blend
- New Chapter Berry Greens
- Coenzyme Q10
- PrimaForce Pro Liver
- PrimaForce Elastamine
- PrimaForce Cissus
Example Day Carb Hater's Anonymous Diet:
Carb refeed once a week.
| What Is A Carb Refeed?
This refers to a process used in Ketogenic type diets. After a week of strictly limiting the intake of carbs, you will load back up over the weekend to restore muscle glycogen levels. Usually you will take in 10-12 grams of carbs per kilogram of bodyweight in a 24-hour period.
Example Day Cut Diet:
Carb refeed every 18th meal. Last meal of the day.
I like to train heavy with low volume, focusing on progressive overload. My cardio was a mix between HIIT and LISS cardio depending on the day and mood. I can say that I did a lot of cardio, some days up to 3 hours toward the end. I do prefer HIIT cardio though. More bang for your buck.
| What Is LISS Cardio?
LISS stands for Low Intensity Steady State. This type of cardio is characterized by a continual pace and heart rate throughout the duration of the cardio session. This typically burns more calories; however, since the heart rate isn't raised as high as in HIIT, the sessions are typically longer. This can sometimes result in muscle loss.
Day 1: Chest And Abs
- Bench Press: 3 sets of 4-6 reps
- Incline Bench Press: 2 sets of 4-6 reps
- Dumbbell Bench Press: 2 sets of 4-6 reps
- Cable Crunches: 2 sets of 8-12 reps
- Hanging Leg Raise: 2 sets of 10-15 reps
- Barbell Squats: 3 sets of 4-6 reps
- Barbell Lunges: 2 sets of 4-6 reps
- Stiff-Legged Deadlifts: 2 sets of 4-6 reps
- Leg Press Calf Raises: 2 sets of 6-10 reps
- Seated Calf Raises: 1 set of 6-10 reps
- EZ-Bar Curl: 2 sets of 4-6 reps
- Incline Dumbbell Curl: 2 sets of 4-6 reps
- Preacher Curl: 1 set of 4-6 reps
- Barbell Wrist Curl: 2 sets of 6-10 reps
- Wrist Rotation: 2 sets of 6-10 reps
- Seated Military Press: 2 sets of 4-6 reps
- Lateral Raises: 2 sets of 4-6 reps
- Front Dumbbell Raises: 2 sets of 4-6 reps
- Close-Grip Bench Press: 2 sets of 4-6 reps
- Seated Triceps Press: 2 sets of 4-6 reps
- Triceps Pushdown: 1 set of 4-6 reps
- Deadlift: 2 sets of 4-6 reps
- Pullups: 2 sets of 4-6 reps
- One-Arm Dumbbell Rows: 2 sets of 4-6 reps
- V-Bar Pulldown: 2 sets of 4-6 reps
- Seated Cable Row: 1 set of 4-6 reps
- Barbell Shrugs: 2 sets of 4-6 reps
Day 2: Legs
Day 3: Biceps And Forearms
Day 4: Shoulders And Triceps
Day 5: Back And Traps
Suggestions For Others
Always be positive. Set goals and never give up until you reach them!