- Name: Joshua 'X-MAN' Katz
- E-mail: email@example.com
- Age: 30
- Where: Tinton Falls, New Jersey
- Height: 5' 2"
- Weight: 178 Lbs., Contest: 154 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Back, Legs
- Favorite Exercise: T-Bar rows, Front Squats
- Favorite Supplements: Ephedrine, Caffeine, Aspirin (ECA Stack), EAS Whey Protein Powder, Solgar Multi-Vitamins
How Did You Get Started?
I lifted my first weight when I was 13 years old. My cousins who were practicing physical therapists at the time gave me the book "GETTING STRONGER" by Bill Pearl. This turned out to be the most pivotal and life changing gift I have ever received. I proceeded by lifting weights and following the diagrams in that book religiously (for lack of a better word). While other kids my age were playing soccer and baseball and any manner of other sports, I was in my basement lifting weights and training like a bodybuilder.
The rush I got from that type of training hooked me and has never let me go. I got so muscular from lifting in my basement for 2 full years that I outgrew the equipment that I had. I asked my parents if I could join a gym and they took me to the local Powerhouse Gym in Freehold, New Jersey; they signed the papers for me and the rest is history. I entered my first bodybuilding contest at the age of 19, the 1995 Gold's Gym Classic held in Lakewood, NJ. I took the overall teenage title and took second in the novice lightweight class. A year later I competed in the same contest as an Open Men's Lightweight and took second place.
The fact that at the age of 20 I could go up against seasoned competitors and place well was all the motivation I needed to dedicate myself to improvement. Unfortunately many personal and life altering events prevented me from competing the next year. I then proceeded to focus on my education and future career and went away to school. I graduated and began a very positive but short lived career as a 3rd, 4th, 7th, and 8th grade Social studies teacher which took up all of my time and left absolutely none for competition. Throughout all of this I continued to train and eat like a bodybuilder and when the time came earlier this year I decided to re-enter the competitive arena.
As a warm-up show I entered the Garden State Classic on June 24th, 2006, won the Open Men's Middleweight Class, and took second place on the scorecards in the overall pose down. I then competed in the 2006 BodyRock Bodybuilding Championships in the Open Men's Lightweight Category. I took second place in this, the largest amateur show in the country, and earned my national qualification. To go from not having competed in almost 9 years to earning national qualification within 4 months of contest prep has been an amazing and life changing experience for me - One which I plan on continuing until I earn my Pro Card, hopefully in 2007. I should also mention that I could not have accomplished any of this with the love and support of my family, co-workers, and most importantly my Beautiful Fiancé Jessica - Love you with all of my heart baby!
(Shane Falco/Keanu Reeves) "THE REPLACEMENTS"
What Workout Plan Worked Best For You?
For my contest prep I followed a very specific training regimen. 6 days a week training each body part three. "A" day was 4-6 repetition, maximum weight to failure. "B" day was 7-12 repetition moderate/heavy weight to partial fatigue. "C" day was whole body 13-25 repetition, light weight for burn. The pattern was A, B, A, B, A, C.
Following this rotation; everybody got both A and B days over the course of each week. I practiced my posing as often as I could and increased in frequency, finishing with practicing every day for two weeks before the show. I stuck to only moderate intensity cardiovascular work to keep the water off and let the fat burning metabolism of the pre-contest process take care of itself. It worked rather well as I entered the BodyRock Bodybuilding Championships at 5'2", 154 lbs. at 3.5% body fat.
Pre-contest, 1 Week out:
Monday: Legs (depletion workout)
275g protein, 150g carbs, 50g fat
45 minutes cardio
2 gallons water
Thursday: Abs (depletion workout)
275g protein, 100g carbs, 30g fat
30 minutes cardio
1 gallon water
275g protein, 100g carbs, 30g fat
1/2 gallon water
Saturday: Wake up at 4 a.m.
Consume 1 sweet potato every 2 hours with small bites of protein
2 hours before prejudging have = pan pizza
Drink enough water to quench thirst but no more
What Nutrition Plan Has Worked Best For You?
During the off-season I consume somewhere between 230-280 grams of protein and 300-350 grams of carbohydrates per day. I don't ever concern myself with measuring my fat intake in the off-season as I am eating lean foods anyway and only really treat myself twice a week.
Pre-contest this changes. I go to 300-350 grams of protein, 200-250 grams of carbs, and fats are even lower now so I never really measured them. I drink 2-3 gallons of water daily to flush out my system, use digestive enzymes, eat plenty of green vegetables, and avoid all processed foods. I'd like to emphasize that this is the best plan for me. Depending on your individual metabolism and physiology, this might not work. Feel free to use this as a guideline and good luck!
What Supplements Have Given You The Greatest Gains?
As far as supplementation goes I follow the K.I.S.S.(Keep It Simple Stupid) principle. I stick to what I know will always work. Your basic high quality multi-vitamins, the ECA stack, and a high quality protein powder by EAS. Of all the other supplements on the market, some proven, most not, I find it best to avoid them and save my money. I know that doesn't sound very progressive or creative of me but it is practical, has yielded tremendous results, and saved me TONS of money over the years.
Why do you love Bodybuilding?
The best way for me to describe my love for the sport and process of bodybuilding is to quote a lyric from the song 'Prayer' by the band DISTURBED. The lyric is as follows - "This is the way I pray." Put simply, bodybuilding is the one activity that centers me and keeps me at peace with the world. I know that sounds a bit dramatic and new age but it is the 100% most accurate description of my love for this sport and all it can and has done for me throughout my life.
As a teenager it gave me confidence, as a twenty something it kept me grounded in reality and helped to shape my lifes' path, and now in my thirties I am re-dedicating myself to the competitive aspect of our world and riding the wave as far as it takes me. On top of all of this it is JUST PLAIN FUN!!!
What Are Your Future Bodybuilding Plans?
I plan to get back on stage mid-year '07. I'm going to give myself some time to grow in the off-season so I can step back on stage as a true middleweight at 165 shredded lbs. I will do a regional show in New Jersey or New York to warm up for a National Competition.
I'm not sure which shows just yet so I plan on waiting until the full 2007 NPC schedule comes out. In the meantime I'm going to train, eat, and grow while staying around 9-11% body fat at 178 lbs. I've got some P.R. photo shoots coming up in a few weeks and some clothing shoots in September. Ultimately I plan on going pro by 2008 and getting some sponsorships from any interested companies.
What One Tip Would You Give Other Bodybuilders?
The best advice I can give any aspiring competitor is this: Listen to your body!! Do exercises that work, not just the ones that you're told to. Every body is unique and will respond differently to different stimuli. What works for one person will often not work for someone else so be smart, creative and have fun!!! I know I do every single time I step into the gym.