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Over 40 Bodybuilder of the Week: Pat Angland

Over 40 Bodybuilder of the Week: Pat Angland! - Pics and info and more!

  • Name: Pat Angland
  • E-mail:
  • Age: 42
  • Where: Billings, Montana
  • Height: 5'6"
  • Weight: 184 lbs current / 161 lbs cont
  • Years Bodybuilding :10
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: None
  • Favorite Supplements: Custom Protein Mix, BCAAs, Glutamine

How Did You Get Started?

I was a gymnast when I was a kid all the way through high school, so I had always been strong and in good shape. After going to college, getting married, having a couple kids and subsequently not exercising regularly, I decided I wanted to get back into really good shape. I started a lifting program and cleaned up my eating a lot, and started to see some decent muscle definition come back. I trained consistently for the next 6 years, and made some good progress.

About 4 years ago I got a divorce, and found myself with a lot more time on my hands. At that time I needed something physical that I could work toward since the stress of a divorce was hard on me mentally. At that point I made a commitment to train with a goal of competing at some point. With the help of the owner of my gym, George Hernandez of Evolution Gym, I did my first show at the Rocky Mountain Championships in Denver in late 2005. I placed second in the Novice Lightweight class.

After doing that first show I wasn't too sure that I'd do another one, but I found I really needed a goal for my training to keep my motivation high. I did my second show in June 2007 at the Shawn Ray Colorado Pro/Am, and placed second in the open welterweight class weighing in at 161. I have to thank Brian Smith in the Chicago area ( for helping me prepare for that show.

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What Workout Plan Worked Best For You?

My current workout is as follows:

-> Monday: Chest, Shoulders & Abs:

-> Tuesday: Back & Calves:

-> Wednesday: Cardio & Abs:

-> Thursday: Arms:

-> Friday: Legs:

-> Saturday Or Sunday:

-> Cardio:

    20 min. on the life cycle Monday's and Thursdays. Hills profile for 20-25 min. at level 7, 8 or 9 and keeping the bike at 80 MPH. Wednesday and weekends, walk on the treadmill at level 3.5-4.0 for 25- 30 min. No incline.

What Nutrition Plan Has Worked Best For You?

5-6 meals spread about 3 hours apart. I try to eat only real food, but there are times that I have a meal replacement shake during the work day. I find that my body feels a lot better with real food, and I don't get the digestive issues I have when I take in 2-3 protein shakes during the day in lieu of food. Below is my current meal plan for putting on more size/thickness.

    Meal #1: 7:00 AM:

    • 6 egg whites w/ 2 yolks
    • 6 oz. lean sirloin or chicken
    • 2 servings cream of rice -w/ banana
    • 1 tablespoon fish oil

    Meal #2: 10:00 AM:

    • 9 oz. flank steak or chicken
    • 7 oz. sweet potato
    • 1 cup green. beans

    Meal #3: 1:00 PM:

    • 9 oz. turkey breast or chicken
    • 7 oz. sweet potato
    • spinach or romaine salad w/ 1 tablespoon olive oil

    Meal #4: 4:00 PM:

      12 -14 oz. salmon, halibut or swordfish
    • 1/2 cup rice
    • 1 cup broccoli
    • green beans

    Meal #5: 7:00 PM:

    • 6 oz. chicken or turkey
    • 1 piece of fruit [peach, pear or blueberries]
    • SMALL handful of walnuts or almonds.

    Meal #6: 10:00 PM Before Bed:

    • 10 egg whites w/ 1 yolk

Drink at least 1 - 1.5 gallons of water in between meals to flush out toxins of protein digestion.

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What Supplements Have Given You The Greatest Gains?

I try not to have more than one protein shake during a day, and instead focus on real food. I believe BCAAs, both before and after training, especially in the pre-contest time have helped me preserve muscle pretty effectively.

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Why do you love Bodybuilding?

I enjoy bodybuilding because it gives me a focus outside of the two other main forces in my life: work and family. It's not something that the average Joe on the street can do because it requires such a commitment and a lot of perseverance. I have two boys (age 12 and 14) who live with me. I think it's important that they see my commitment to staying fit, and its importance rubs off on them.

I was late to the game of bodybuilding since I didn't start competing until I was 40, but feel like the bodybuilding lifestyle (both training and eating) is something that I will continue long after I stop competing to keep me in shape for life. Cardio isn't my favorite thing to do, and by keeping my goals in front of me, it forces me to keep cardio as part of my training regimen!

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What Are Your Future Bodybuilding Plans?

I'm currently training for the 2008 Junior Nationals where I hope to compete either as a welterweight or middleweight. After that, I'll set the next goal.

What One Tip Would You Give Other Bodybuilders?

Keep at it, and don't get frustrated because you don't see changes immediately. Know that you'll hit a plateau at certain times - recognize when that happens and change things up then.

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Who Are Your Favorite Bodybuilders?

Being on the short side, I like the look of other vertically-challenged bodybuilders. I like the classic look of Lee Labrada. As far as currently competing bodybuilders, I think Jose Raymond's physique is something that at my height, I would aspire to look like for competition purposes.