Weight: 200 lbs
Weight: 172 lbs
Why I Got Started
In 2007 I weighted over 200 pounds. I was squeezing into my size 36-inch pants, had a middle age gut which I thought went with being middle age, and then my life changed. The osteoarthritis in my knees began to deteriorate and I had trouble walking from the parking lot to my office, approximately 1/2 mile walk.
One day, I stopped mid-way on my route, and just about broke down, envisioning needing a walker. I finally went to see my doctor who, after looking at my X-rays, recommended a knee replacement.
In addition to having difficulty walking, I was taking 2 ibuprofen daily, and icing my knees to stop the throbbing when I tried to sleep. I was ready to have my doctor cut out my knee because it hurt so much, thinking anything would be better than that constant pain.
Before agreeing to the knee replacement, I asked my doctor about "alternative" measures. He recommended that I lose weight, take 600 mg of glucosamine sulfate and 600 mg omega-3 fish oil times a day, and begin doing light exercise. Little by little I realized I didn't need to take ibuprofen anymore.
I joined Bodybuilding.com, and began meeting with a fitness trainer who worked up a resistance and cardio exercise program for me. I did about 30-40 minutes on the elliptical machine, I stopped doing the treadmill as that only inflamed my knees even more, and I began following the German Volume Training method for about 6 months, and began to see results that I liked.
I alternated my workouts with the stationary upright cycle. I did this for about a year, and was pretty pleased by the results. Then I decided to take the plunge and work with pro bodybuilder Bill Davey. I met with Bill once per week primarily focusing on balanced nutrition and restricting calories.
With the help of the Bodybugg I got my body fat down to about 11.2% and began hardcore bodybuilding. After bodybuilding intensively for a year I entered my first two competitions. I placed 5th at the NPC Delaware State/Open Men's Middleweight (2008), Wilmington, DE, and placed 2nd at the OCB Mid-Atlantic Natural Classic, Master's Over 50, (2008), Burlington, NJ.
Basically, my nutrition plan is based on 60% carbs, 40% protein, and 10% fats. The carbs are mostly oatmeal, brown rice, whole wheat bread and pasta, fibrous green veggies, non-fat cottage cheese, and potatoes (yams and red). I also eat 1 grapefruit every day, and a couple of tangerines.
I also like to include blackberries, raspberries and blueberries (with fat-free yogurt). The protein is mostly from chicken, fish, ground buffalo/bison and eggs. Fats are mostly from nuts and olive oil. I have to admit I also eat about 40 grams of high (60-70%) cocoa dark chocolate a couple times per week. I'll also drink a glass of dry red wine once a week or so.
When bulking, I eat about 6-8 ounces of protein at main meals; this is reduced to 2-4 ounces when cutting. I eat three whole food meals and three mini-meals of whey protein supplements or protein bars.
Day 1: Legs
- Barbell Squat: 4 x 12-15
- Leg Press: 4 x 12-15
- Leg Extensions: 4 x 12-15
- Calf Raises: 4 x 20
- Deadlift: 4 x 10
- Abductor/Adductor Machine: 4 x 12-15
- Incline Bench Press: 4 x 20
- Decline Bench Press: 4 x 10
- Dumbbell Bench Press: 4 x 12-15
- Incline Dumbbell Flyes: 4 x 12-15
- Cable Crossovers: 4 x 12-15
- Incline Dumbbell Curls: 4 x 12-15
- Dumbbell Curls: 4 x 12-15
- Barbell Curls: 4 x 12-15
- Hanging Leg Raises: 4 x 20-30
- Pullups: 4 x 10
- Dips: 4 x 12-15
- Lateral Raises: 4 x 12-15
- Upright Barbell Row: 4 x 12-15
- Barbell Military Press: 4 x 12-15
- Triceps Pushdowns: 4 x 12-15
Day 2: Chest
Day 3: Biceps & Abs
Day 4: Shoulders & Triceps
Day 5: Rest
Day 6: Back
Suggestions For Others
The most important thing I learned about bodybuilding is the value of working with a pro trainer. I worked with Bill Davey and Brian Chamberlain (NPC Pros), and am now working with Joe Franco (OCB Pro) who is helping me prepare for the next season.
Working with pros has helped me avoid making critical mistakes in training and have provided incredible support and encouragement along the way.