Over 40 Amateur Of The Week: Mature Muscle!
I started wrestling at age 6 and continued through college at Slippery Rock University. I was extremely competitive. When I stopped wrestling, I looked for an outlet and decided to try natural bodybuilding. I competed a few times and won a state show at age 22, more than 20 years ago.
On January 1, 2012, I decided I needed something more to keep me in the gym and wanted to compete naturally again. I knew it would be tough. I hovered at 200 pounds with very high body fat. I'm not the type of person to enter and get tired of it. I was in it to win and started that day with a goal to compete in a natural South Carolina state show called the Carolina Supernatural.
I change up my workout regimen every three months so my body doesn't get accustomed to the same routine. I use the following workout currently and stay consistent on it. I start every workout with a 10-minute light walk to get the blood flowing. I also do 20-30 minutes of cardio every morning except on Sunday when I wake up on an empty stomach. I work out at 6:30 every evening and Sunday is my off day.
I stick to my nutrition plan 100 percent. The most important part of a natural bodybuilder's training plan is the diet. You can't deviate from it.
I re-feed for four hours on Saturday evening after my carb depletion. I consume 1000 grams of carbs, normally in the form of pancakes and syrup, oatmeal and honey, rice, frozen yogurt with fruit, and/or cereal, alongside my protein and as little fat as possible. Depending on how I feel, I eat whatever I can consume in that 4-hour window until bed.
As a natural bodybuilder, I believe supplementation is the only way to maximize your potential.
My passion for the sport feels similar to wrestling because it's an individual endeavor. There's nobody to blame if you fail and that motivates me every day.
The dedication it takes to excel at this sport is something many can't understand. The difference between being in shape and stepping on stage in peak condition is night and day.
My inspiration comes from my family and faith.
I want to compete as a pro on the national level and win the INBA Natural Olympia in 2014.
If you want to succeed and compete, stick to your training program and nutritional plan 100 percent!
Doug Miller. He's from my home state (Pennsylvania) and I admire his physique and philosophy. He practices carb cycling and his following quote is where we agree most: "I never stray from my diet when preparing for a show and always eat extremely clean year round. It's important to stay lean in the offseason so the journey is easier when it's time to diet down."
Bodybuilding.com was the first place I went to when I decided to compete again. It's the first site I open in the morning and the last site I visit before bed. I get my supplements from this site and developed my training programs and nutritional protocols its various articles. I use Layne Norton's contest prep articles most to get ready for contests. I also read the featured articles and transformations daily and venture to the forums (for entertainment purposes).
–Carolina Supernatural - June 16, 2012 - 2nd Place Men's Masters,
2nd Place Men's Novice Lightweight
–SNBF Southern Open Championship - July 21, 2012 - 1st Place Men's Masters (won pro card),
2nd Place Men's Open Lightweight
–OBC Natural Steel Championships - September 15, 2012 - 2nd Place Men's
Open Bantamweight, 4th Place Men's Masters
–Carolina Supernatural - June 15, 2013 - 1st Place Men's Masters,
1st Place Men's Open Lightweight, 2nd Place Men's Open Overall
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Great work and great inspiration! Also, great confirmation of the need to re-feed, a concept I missed in my last contest prep. You're protein intake seems very low to me, anything you would do different in that regard?
Thanks for the comment...I noticed a huge difference when I started structured re-feeding...Funny that you mentioned protein intake because I get blasted on the forums about my high protein intake as I am a big proponent of much more than the .6-.8g that most seem to propagate but it is 225g a day which is 1.5g per LB of LBM...30g per chicken breast, 55g at breakfast, 40g per shake...great job yourself btw...thanks again...
Thanks for the comments...it is when cutting but unlike many I don't really change much in the off season...I am not a big proponent of typical "cutting" and "bulking"...I believe "bulking" is just an excuse for eating whatever you want and getting fat...I stay within 10-15lbs of what I want to come in at...I just feel that if one puts on too much fat the effort that it takes to lose it again negates any gains that you would of made plus some....
Congrats on your success. You gotta be proud! Btw, love your current workout.....yeah, I stole it....but man o man your gonna here a 46 year old up here in Pennsylvania cryin on his third exercise of abs hahaha
Thank you...and PA is my home state so go for it!! Stick to it and you will see the results!! Keep me posted...
I appreciate your interest in my progress and since I'm following your program which I did your Saturday today and absolutely loved it, I'll follow up. Since we are both older and we workout 6 days a week, have you found a sup besides glutammine that helps with not feeling sore all the time? Thanks
Progress is coming along nicely! Being new to glycogen depletion, my only question is that some articles talk about carbo loading for the next day or two when doing a one time a week depletion like this. I know you seem to be doing your carbo reloading all on Saturday night, so how does your diet look on Sunday? Or is it pretty much your same weekly meal plan as the rest of the week? Thanks in advance!
It is the same back on Sunday...I have tried a 24 hour and 12 hour replenish but 4 hours seems to work best for me...what is not in the article is that when my BF% gets below about 6% I do throw in a carb meal refeed on Wed evening also except for 2 weeks prior to a competition... I went through all of that but I guess it was to much for the article to encompass...thanks for the comments...