- Name: Ken Montgomery
- E-mail: firstname.lastname@example.org
- Age: 55
- Where: Indianapolis
- Height: 5'9"
- Weight: 186 lbs off 165 lbs contest
- Years Bodybuilding :7
- Favorite Bodypart: Arms
- Favorite Exercise: Run the Rack on Cable Crossovers
- Favorite Supplements: NO Shotgun, Labrada Pro V60, Real Gains
How Did You Get Started?
Like a lot of guys, I started lifting in my 20's. But my work in film production prevented me from being able to work out consistently, so I became a "recreational" lifter. But I really wanted to be a more serious bodybuilder, and maybe even do a contest. Meanwhile, I was one of the background extras you always see in the gym-always looking the same.
When I was 47 I needed hernia surgery (due to lifting too heavy on the leg press). As I recovered and wanted to get back to lifting, I realized that I was running out of time if I ever wanted to compete. So I got more serious with my training and more importantly, my eating. Eating right is 60% of bodybuilding? Really? Who Knew?
I did my first competition in 2005, took 4th out of 4 guys. It was a great experience. The former husky-sized kid, happy to be in the best shape of his life. I also got into the focus and will power it takes to use food as a bodybuilding tool while cutting. Sadly, there wasn't much meat left on me once I had cut down to 5% body fat. I needed to grow! And that's what I have been focused on since... the bodybuilder's mantra-need more size!
What Workout Plan Worked Best For You?
I am training to compete, so I my goal is hypertrophy, muscular growth. I train 5 day a week split. This rotation allows me to hit every body part hard and heavy once a week, emphasizing arms. At times I will also throw in an extra delts workout, an area where I am lagging.
I am 55 and more wary of self inflicted training injuries. So after I do a few minutes of stretching (especially my lower back) I like to start whatever I'm hitting that day with a pyramid up from very light weight, 25 reps, keep adding weight and lowering rep goal. The higher rep stuff warms up my joints and tendons so they can engage the heavier weight with less chance of hurting something.
I am usually doing 5 exercises for major body parts, like back and chest. 3-4 exercises for arms. 4 sets per exercise, rep range of 8-10. If I'm feeling strong I will add weight and go for 4-6 as soon enough I want that heavier weight to be my 8-10 goal.
I don't log my workouts and I seldom do the same workout two weeks in a row, but here are some typical workouts I use:
- Incline Barbell Press: 4 sets of 8-10 reps
- Decline Barbell Press: 4 sets of 8-10 reps
- Run The Rack Cable Crossovers: 5 sets of 10 reps upper, 10 reps middle, 10 reps low, 10 reps middle, 10 reps upper
- Weighted Dips: 4 sets of 8-10 reps
- Rope Extensions: 4 sets of 8-10 reps
- Wide Grip Pull-Ups: 4 sets of 8-10 reps
- Close Grip Rows: 4 sets of 8-10 reps
- Close Grip Pulldowns: 4 sets of 8-10 reps
- Deadlifts: 4 sets of 8-10 reps
- Wide Grip Pulldowns: 4 sets of 8-10 reps
- Barbell Curl 21s: 2 sets of 21 reps
Front Raises: 4 sets of 8-10 reps
Side Laterals: 4 sets of 8-10 reps
Reverse Flyes: 4 sets of 8-10 reps
Dumbbell Shrugs: 4 sets of 8-10 reps
- Seated Dumbbell Presses: 4 sets of 8-10 reps
- Barbell Shrugs: 4 sets of 8-10 reps
- Bent Over Rear Delt Raises: 4 sets of 8-10 reps
- Upright Rows: 4 sets of 8-10 reps
Straight Barbell Curls: 4 sets of 8-10 reps
Triceps Kickbacks: 4 sets of 8-10 reps
- Rope Crunches: 4 sets of 8-10 reps
Incline Bench Curls: 4 sets of 8-10 reps
Reverse Grip Pressdown: 4 sets of 8-10 reps
Hammer Dumbbell Curls: 4 sets of 8-10 reps
Rope Pressdowns: 4 sets of 8-10 reps
- Squats: 4 sets of 8-10 reps
- Ham-Glute Raises: 4 sets of 8-10 reps
- Iso-Lateral Leg Press: 4 sets of 8-10 reps
- Seated Calf Raises: 4 sets of 8-10 reps
- Lying Hamstring Curls: 4 sets of 8-10 reps
- Barbell Lunges: 4 sets of 8-10 reps
- Adductor Machine: 4 sets of 8-10 reps
- Abductor Machine: 4 sets of 8-10 reps
- Standing Calf Raises: 4 sets of 8-10 reps
What Nutrition Plan Has Worked Best For You?
In 2010 I engaged Brad Warner from Studio 22 in Muncie, Indiana to be my cutting diet guru. Brad is a natural pro and has won the NPC Indiana overall title-he really knows his stuff!
Brad started me using fitday.com to accurately track my daily eating macros. Just using a logging tool made a huge difference in nailing my daily eating goals.
For cutting my eating macros would vary from day to day, but resulted in a weekly caloric deficit.
- Day 1: 3600 calories
- Days 2-4: 2800 calories
- Days 5-7: 2200 calories
As my overall weight went down, the daily macros dialed down as well. I hit my competitions in 2010 in my best condition ever. Now I am eating bigger to grow, but I still use fitday.com to track my eating. Now my goal on lifting days is 3600 calories, 2400-2800 on non lifting days. About 40% carbs, 35% protein and 20% fats. Here's a typical lifting day diet:
- 1.5 scoops whey protein
- 1 cups shredded wheat or bran cereal
- 0.5 cup skim milk
- 0.25 cup blueberries
- 0.5 oz almonds
- 1 serving weight gainer
- 1 scoop whey protein
- 55g chicken or beef
- 75g pasta or rice
- 7g almonds or olive oil
What Supplements Have Given You The Greatest Gains?
Universal Real Gains has been my reliable gainer shake since I started competing. It mixes well, tastes great and has both whey and casein proteins, and low fats.I feel I lift longer with more core energy when I use an NO type pre-lifting drink. Right now I am very happy with the grind through a heavy set stamina I get from VPX NO Shotgun. Really tastes good now, wasn't always the case.
- Labrada Pro V60: 1.5 / 1 scoop
- Universal Real Gains: 1 serving
Why do you love Bodybuilding?
Ever since I saw Steve Reeves in old movies I have been drawn to bodybuilding. This is how I know I need to look and feel. It has become my lifestyle and my passion. I won't always be competing, but I will be lifting for as long as I am able. It is very personally satisfying to me.
Equally important, I have met so many people of good character during my bodybuilding journey. I enjoy engaging with fellow lifters in the gym, and even mentoring some up and coming guys. When I don't compete I am usually helping some buddies get ready for their shows. Of course they know they have to pay it forward when they are off season and have new guys to help out.
What Motivates You To Follow A Healthy Lifestyle?
Nowadays, at age 55, I am blessed to be free of any ongoing joint pain or other maladies. I have great vitality, sleep well and am very active. I get a kick out of having young guys express amazement about how old I am versus how I appear. So living healthy is its own best reward, and it can help the ego sometimes too!
What Made You Want To Achieve Your Goals?
Time was my motivator. Age 47 and in decline? No way! I'd like to think that the best is yet to come!
What Are Your Future Bodybuilding Plans?
I plan to compete in Masters and Novice competitions in 2012. Aiming for the NPC Natural Indiana on April 14th, NPC Indiana and OCB Circle City in June.
What One Tip Would You Give Other Bodybuilders?
If you are going to cut for a competition, don't do any cheat meals. You want to show up at your best ever, and a few minutes of eating pleasure is not worth the setback. While cutting, food is a bodybuilding tool-- it is not cuisine. It is a temporary situation, so suck it up and eat clean and within your allotted macros.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I like the progress pictures archive, and I am pretty active on the boards. I like being able to send private messages to fellow members.