- Name: Rick Ryan
- E-mail: Ryan4748@bellsouth.net
- Age: 49
- Where: Atlanta, Georgia
- Height: 5' 11"
- Weight: 205 Lbs., contest: 180 Lbs.
- Years Bodybuilding :5
- Favorite Bodypart: Abs
- Favorite Exercise: Bicep Curls
- Favorite Supplements: Any Beverly International product.
How Did You Get Started?
After running two marathons in 6 weeks, and breaking the 6 min mile in my early 40s, I wanted something to show for it and was loosing muscle mass. My close friend, Mark Sidwell, recommended weight training. After some initial success - in my 1st two months I lost 16 lbs of fat and gained 4 lbs of muscle - I was hooked. But then my progress kept slowing down.
My wife Kathleen has been incredibly supportive, going to competitions, helping me with posing, even cooking many of the pre-contest meals. I could not have had any success without her.
I also have a trainer that helps me a great deal. He is Brian Wiefering at WIEFIT.COM
What Workout Plan Worked Best For You?
This is tricky, since form & intensity, & changing programs is important - but I would say a 2 on 1 off program rotating thru 4 workouts has worked best for me:
Sample Training Split:
I try to avoid too many upper body workouts without a rest day or leg day, to keep shoulders fresh. I often use Abs or Calf workouts to warm-up for the rest of the workout. Off season, I was working on weak points in my chest and quads, so my workout was three on one off.
What Nutrition Plan Has Worked Best For You?
1.5 gal water, 6 meals (3 are MRPs), Talipa Fish, Sweet potato, and Greens, flax oil (1-3 Tbs). No condiments, or deserts. low sugar, low salt, low glycemic index foods. Off season: chicken and some lean hamburger replaces the fish - and I sometimes have brown rice. Eating clean in the right balance of total calories, and the % of carbs, protein, and fats for the goals you set and how hard your workouts are is the key. Consistency is of course critical as well.
What Supplements Have Given You The Greatest Gains?
Vitamins, Carbo Hit, Vitargo (great after workout fast carb), many protein products (I test them often), BCAA's, Mass Aminos, Barleans Flax Oil. I like the combination of Whey & Vitargo after a workout - casein blends are great for other meals.
Why do you love Bodybuilding?
At 49yrs of age, it is a great confidence builder to look and feel healthy and energetic, and live an active life - I love an intense workout.
What Are Your Future Bodybuilding Plans?
In the NPC Excalibur, Dec 6th 2008, I placed 4th in the 50+ masters class, and on March 14th 2009 I placed 4th in the 50+ Heavyweight class at the NPC Northern Kentucky competition. I published the book "Dialed In" in 2008, I am planning to compete in the NPC Georgia and other shows this year, and I also plan to release a "Dialed In" weight training DVD in the fall of 2009.
What One Tip Would You Give Other Bodybuilders?
Just one - I would have to say, "Learn to listen to your body" to dial in on how to keep gaining mass and loosing fat, you need to maximize intensity, recover with good sleep, balance the right combination of nutrition, use supplements that truly help you, and set realistic goals that you can achieve - and reward yourself when you achieve them.
Who Are Your Favorite Bodybuilders?
Note: Photos of the show are by Kathleen Ryan, others are from Eric, Beach Studios, GA.
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