- Name: Richard Siegelman
- E-mail: RichPFT@aol.com
- Age: 42
- Where: Rockville, Maryland
- Height: 5' 4"
- Weight: 180 Lbs., Contest: 160 Lbs.
- Years Bodybuilding :20
- Favorite Bodypart: Back & Quads
- Favorite Exercise: Hammer Strength Row Machine & Hack Squats
- Favorite Supplements: Muscle Provider by Beverly International, Universal Animal Pack & Gakic, Leukic & Creakic by MuscleTech.
How Did You Get Started?
I got started in high school when I played football. I was always very small but I was fast. I played running back and punt returner and when I got hit I felt it. When I started college I began training a lot more serious and joined BodyMasters Gym.
The owner Ned Drew (National Competitive Bodybuilder) got me interested in bodybuilding. He helped me out immensely and got me ready for my first contest which was the Mr. Ms. & Teenage D.C. I placed fourth as a teenager. After that contest I was bit by the bodybuilding bug and could not wait to compete again.
What Workout Plan Worked Best For You?
My workout schedule
(which I do off season as well as when I train for a contest) is: Day 1: Back, biceps & Calves
Day 3: Off
Day 4: Quads & Hamstrings
Day 5: Shoulders Arms & Calves
Day 6 & 7 Off
I put in cardio three to four days a week when training for a contest.
What Nutrition Plan Has Worked Best For You?
I eat 6 to 7 times a day. I take in approx. 250 grams of protein/day from chicken, fish egg whites, turkey & beef. My carbs are mainly from rice, oats, potatoes, yams, and assorted fruits. I usually take in approx. 450-500 grams of carbs/day. Sunday is my cheat day so I eat what ever I want. I do not count protein, carbs or fat on Sundays.
On Sunday's I eat pizza, doughnuts, cookies, ice cream & whatever other junk I can fit into the day. When I prepare for a contest I cut out my Sunday junk food day and basically eat the same foods. I will cycle my carb intake, eating high carbs some days, moderate carbs some days and low carbs other days.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
What I love about bodybuilding is the incredible discipline you have to look your best. You test yourself every time you prepare for a contest. I also love the incredible changes you can make to you physique and the awesome high I feel every time I step on stage.
What Are Your Future Bodybuilding Plans?
In 2006 I plan on putting on more size by training with my partner and brother Vic Tringali (Bodybuilder of the week in June). He has helped me out immensely over the past few years and could not have won my last contest without him. I am going to train for the USA's in Las Vegas. I also will train with my good friends Steve Mcleod (2004 JR. Nationals Champ), Kevin White, Scott Engle & Rick on days I cannot train with Vic because of our schedules.
What One Tip Would You Give Other Bodybuilders?
My best advice is to stay healthy, train hard, do your best and give 100% when you train for a contest. No matter what you place in a contest, if you gave 100% you know you have done your best. Remember to keep your friends and family close because those are the ones that give you all your support and if you do not have them winning means nothing.