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Amateur Bodybuilder of the Week: Don Allarde

Amateur Bodybuilder of the Week: Don Allarde! - Pics and info and more!

  • Name: Don Allarde
  • E-mail:
  • Age: 28
  • Where: Bayville, New Jersey
  • Height: 5' 5"
  • Weight: 170 Lbs., Contest: 145 Lbs.
  • Years Bodybuilding :12
  • Favorite Bodypart: Chest
  • Favorite Exercise: Flat Dumbbell Press
  • Favorite Supplements: Creatine, Glutamine, NO2, Whey Protein Isolate, BCAA's, Antioxidants, ZMA, EFA's, Hydroxycut, and Taraxatone.

How Did You Get Started?

I started bodybuilding when I was a young teenager. My oldest brother invited me to workout with him and his buddies at a local gym. When I walked in, I saw people with huge muscles (little did I know some of them were bodybuilders)! I wanted to be like them, and was hooked ever since then.

What Workout Plan Worked Best For You?

My best workout plan is 5 workout days/2 nonworkout days a week spread out as follows:

Arrow Sample Workout:

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In my late teens, I got into powerlifting. That's where my body truly gained overall quality mass. I did mainly free-weight exercises concentrating on basic compound movements(i.e. bench press, squats, deadlifts, pull ups, shoulder press, etc.). I still have free weight exercises as the foundation of my workouts. You are utilizing the most out of you muscles when using free weights. I do incorporate machine exercises, but the majority of my exercises are free weight exercises.

For big body parts (i.e. chest, back, legs), I do 4 to 5 exercises at 2-3 work sets per exercise and 6-10 reps per set. For smaller body parts (i.e. arms, shoulders, calves), I do 3-4 exercises at 2-3 work sets per exercise and 6-10 reps per set. My warm up sets vary depending on the body part, but I make sure that the body part I'm working out for that day is fully warmed up.

In the off season, I'll workout my weak body parts twice a week for a 6-8 week span. I'll stay at a 5 day a week workout program, but will incorporate the weak body part within one of those days. For example, I'm currently working out arms twice a week. I'll add 1-2 tricep exercises on chest day, and 1-2 bicep exercises on back day. But, I make sure that my biceps and triceps are recovered for my arm workout day on Friday. The key is to simulate the muscle, not annihilate!

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During contest prep, I stay at a 5 day/week workout program, only working out one body part per week(with the exception of abs and calves). I really don't deviate from my off season workout schedule during contest time. I do add cardio, though. I'll start at 20 min. 3 times a week, and work my way up to 30-45 min. everyday in a 12-16 week contest prep time. I make sure that I get 2 non workout days a week during contest time, as rest becomes an essential part in retaining you hard earned muscles when cutting back on calories and adding cardio to burn the excess fat you've accumulated during the off season.

What Nutrition Plan Has Worked Best For You?

Through trial and error, along with education, my nutritional plan is fairly simple. I eat 6-7 times a day, with breakfast and post workout meals being the biggest meals of the day.

Arrow My Sample Diet Is As Follows:

    Meal 1: 10-12oz. red potatoes, 6 egg whites with 2 yolks, 3 oz. chicken
    Meal 2-4: 7 oz. red potatoes/yams, 5 oz. chicken, EFA's or flax seed oil
    Post Workout Meal: 60-100g high glycemic carbs, 40-50g whey protein isolate
    Meal 6-7: 7 oz. red potatoes/yams, 5 oz. chicken or 6 oz. red meat

Nutrition is a critical aspect of bodybuilding as it will dictate your ability in gaining quality muscle. Nutrition for a bodybuilder is broken down to carbs/protein/fats along with total calorie intake. My intake is 55/35/10 with a calorie intake of 3000-4000 calories in the off season. Nutrient timing is also crucial for me building muscle and quality mass.

High glycemic carbs and quality whey protein are great for post workout meals as these two components help keep my muscles at an anabolic state preparing it for recovery. I try to keep my diet simple in the off season. When contest prep comes, all I do is decrease my total calorie intake on a bi-weekly basis depending on how I look.

What Supplements Have Given You The Greatest Gains?

Without a doubt, creatine has given me the greatest results; not only in strength gains, but also in quality mass and muscle. Glutamine has also been a staple in my supplement plan. I take about 20 grams a day. I take BCAA's and antioxidants immediately after my workouts, and glutamine and creatine 15-20 min later. I also take ZMA and NO2 supplements. I stay on my supplements for a 6-10 week period followed by 1-2 weeks off.

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Why do you love Bodybuilding?

I love bodybuilding because its a sport that tests your body, mind, and spirit. It's a lifestyle for me. Everyday I workout is a day closer to a complete physique. Every good meal I eat is an ounce of potential muscle added to my frame. There's no limit in bodybuilding, only limitations you set for yourself. God has blessed me with an opportunity to do what I love to do. Thank you Lord.

What Are Your Future Bodybuilding Plans?

My future bodybuilding plans are to compete at least once a year, nationally. My ultimate goal is to turn pro as a lifetime natural bodybuilder. I'm planning on competing at this year's 2007 NPC Team Universe, where I intend to move up in my last year's placing.

Arrow Contest History:

  • 2004 NPC Gold's Classic: 1st, bantamweight
  • 2005 NPC New York Metro Championships: 3rd, Lightweight
  • 2005 NPC Team Universe: 5th, bantamweight
  • 2006 NPC Team Universe: 4th, bantamweight

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What One Tip Would You Give Other Bodybuilders?

Consistency is the key. Whether your looking to gain muscle, cut up, or compete, you need to be consistent with what you do. Always learn from your experiences. It's what makes you a better bodybuilder. Remember, bodybuilding is not just working out. It's not just dieting. It's a lifestyle.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are Ronnie Coleman, Dorian Yates, and Skip La Cour. I love the intensity these bodybuilders bring every time they hit the weights at the gym. They love what they do, and they don't hold back when it's time to train. I love the physiques of Lee Haney, Shawn Ray, and especially Flex Wheeler. Mark Dugdale, David Henry, and Phil Heath are some of my new favorites. Chris Faildo, Jose Raymond, Stan Mcquay, and Skip Lacour are all inspirations to me, as I'm also committed as staying natural for life in bodybuilding.

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