- Name: Craig Eagle
- E-mail: firstname.lastname@example.org
- Age: 39
- Where: Horton, Alabama
- Height: 5' 10"
- Weight: 225 Lbs., Contest: 198 Lbs.
- Years Bodybuilding :17
- Favorite Bodypart: Back
- Favorite Exercise: All
- Favorite Supplements: Whey protein powder, Creatine
How Did You Get Started?
Two years after high school and not being involved in high school sports anymore I decided to start weight training. I read every book that I could get my hands on about bodybuilding, powerlifting and nutrition. After a year of training I put on about 25 lbs. of muscle, I was hooked.
What Workout Plan Worked Best For You?
Heavy weights, high intensity and medium volume. I train 5 days per week for about 1 hour and 15 minutes each workout. I hit each bodypart once per week with the exception of calves and abs which get worked twice per week. I'll do 9-15 sets per bodypart, these are working sets and do not include warm-ups. Repetitions are usually around 6-20. I will also use intensity techniques such as drop sets, forced reps, partial reps, negatives and supersets.
Sample Training Week:
Monday: Chest, calves
Tuesday: Back, abs, forearms
Thursday: Shoulders, traps, calves
Saturday: Biceps, triceps, calves, abs, forearms
What Nutrition Plan Has Worked Best For You?
My diet consists of approximately 50% carbohydrates, 30% protein and 20% fats. I eat six meals a day and each meal is spaced 2 or 3 hours apart. About 50% of my daily carbohydrate intake is derived from breakfast and the meal after training. For example if I'm taking in 400 grams of carbohydrates a day 100 grams will be at breakfast and another 100 grams will be after my workout. This leaves 200 grams of carbohydrates divided equally into the remaining 4 meals, which is 50 grams each for the remaining 4 meals.
I also make sure the carbohydrate meals at breakfast and after training are simple or fast digesting carbohydrates. The meal after training is taken in within a 30 minute time frame; this quickly replenishes depleted glycogen stores. The remaining meals are complex or slow digesting carbohydrates. This carbohydrate strategy has worked great for me.
My total daily protein intake is 1 gram per pound of lean body mass; this total is divided evenly between the six meals. Fats are kept to a minimum. I will eat pretty clean through the week and on the weekend I'll have a cheat meal or two or three, Burger King is always high on the cheat meal list. This is my off season diet plan.
When it's time to diet carbohydrates are reduced by 25 % and cheat meals are gone. I'll also add cardio and gradually work up to no more than 6 days a week 45 minutes a day. Then about 6 to 8 weeks out from a show I'll reduce carbohydrates by another 25 % and go on a rotational diet. I will rotate 3 low carb days and 1 high carb day, on the low days my protein goes up to 1.5 grams of protein per pound of body weight.
What Supplements Have Given You The Greatest Gains?
I supplement my diet with Isopure zero carb whey protein powder, creatine ethyl ester and a good multi vitamin. If I don't have time for a regular meal I'll have a meal replacement bar. For the most part I get all I need from my diet, as I am a believer in eating mostly whole foods.
Why do you love Bodybuilding?
I love the weight training and pushing myself to the limit in the gym more than anything. Dieting sucks, but seeing the progress you make each time you get lean is great.
What Are Your Future Bodybuilding Plans?
I plan on competing at three shows in 2007. The Southeastern Gold's Gym Classic, Alabama State Championships and I haven't decided on the 3rd show.
What One Tip Would You Give Other Bodybuilders?
Patience and consistency. It takes time and being consistent with training and diet to build your body. Your health is more important than any trophy.
Who Are Your Favorite Bodybuilders?
Lee Haney, not just because he has an awesome physique and 8 Olympia wins, but he has always put God and family first. Some of my other favorites are Frank Zane, Troy Alves and of course Mr. Bob Cicherillo.
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