Amateur Bodybuilder Of The Week: Tony Butler

After a few injuries, Tony turned to golf to fill his need for athletics. It wasn't a perfect, hole-in-one fit. Tony turned to the gym and found exactly what he'd been missing!

Name: Tony Butler
E-Mail: tbutlerfitness23@gmail.com
Age: 36  Height: 5' 9"
Weight: 230 off season, 195 competition
Location: Charlotte, NC
Years Competing: 6

Q
How Did You Get Started?

I got started back in 1997 with bodybuilding. I always played sports in high school and then men's league sports such as basketball. As I got older, I started having certain injuries that didn't allow me to play like I was when I was 17. I stopped playing, then tried to play golf. That's not for me at all! So with not being active I started to get a little soft and fluffy looking - and miserable with myself. I was basically just allowing myself to accept that I was getting older. I decided to join the gym and I picked up a bodybuilding magazine and I was hooked. It's an everyday staple in my life. It's a lifestyle.

What Workout Plan Worked Best For You?

Currently I'm in competition prep training for the 2012 North Carolina State. When prepping for a show, it works best for me to train one major body part per day and if I'm feeling good then I may throw in a few lighter sets with a smaller body part.

Day 1: AM Cardio/PM Chest

AM

  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state

PM

  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    1 warm up set of 25 reps, 4 sets of 8-15 reps
  • Flat Dumbbell Flyes Flat Dumbbell Flyes

    Flat Dumbbell Flyes

    4 sets of 8-15 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 8-12 reps
  • Flat Dumbbell Press Flat Dumbbell Press

    Flat Dumbbell Press

    3 sets of 8-12 reps
  • Hammer Strength Incline Press Hammer Strength Incline Press

    Hammer Strength Incline Press

    3 sets of 10-15 reps
  • Cable Flyes Cable Flyes

    Cable Flyes

    7 sets of 15-6 reps, 30 seconds rest with stretching


Day 2: AM Cardio/PM Legs

AM

  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state

PM

  • Leg Extensions Leg Extensions

    Leg Extensions

    1 warm up set of 30 reps, 4 sets of 20-12 reps
  • Squats Squats

    Squats

    4 sets of 10-15 reps, 2 drop sets to failure
  • Leg Press Leg Press

    Leg Press

    5 sets of 25-15 Reps, 3 drop sets to failure
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    3 sets of 10 reps each leg
  • Leg Extensions Leg Extensions

    Leg Extensions

    7 sets of 15-6 reps, 30 seconds rest with stretching
  • Lying Leg Extensions Lying Leg Extensions

    Lying Leg Extensions

    3 sets of 8-12 reps, 2 drop sets to failure
  • Seated Leg Extensions Seated Leg Extensions

    Seated Leg Extensions

    3 sets of 8-12 reps
  • Glute Kickback Glute Kickback

    Glute Kickback

    3 sets of 25 reps each side


Day 3: AM Cardio/PM Back

AM

  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state

PM

  • Wide-Grip Pull-Downs Wide-Grip Pull-Downs

    Wide-Grip Pull-Downs

    1 warm up set of 20 reps, 4 sets of 8-15 reps, 2 drop sets to failure
  • Bent-Over Dumbbell Rows Bent-Over Dumbbell Rows

    Bent-Over Dumbbell Rows

    4 sets of 8-12 reps
  • Close-Grip Hammer Strength Rows Close-Grip Hammer Strength Rows

    Close-Grip Hammer Strength Rows

    4 sets of 8-12 reps
  • T-Bar Rows T-Bar Rows

    T-Bar Rows

    3 sets of 8-12 reps
  • Seated Wide-Grip Cable Rows Seated Wide-Grip Cable Rows

    Seated Wide-Grip Cable Rows

    3 sets of 12-15 reps
  • Hyper Extensions Hyper Extensions

    Hyper Extensions

    3 sets of 15 reps
  • Rack Deadlifts Rack Deadlifts

    Rack Deadlifts

    3 sets of 8-12 reps
  • Straight Arm Rope Pull-Downs Straight Arm Rope Pull-Downs

    Straight Arm Rope Pull-Downs

    7 sets of 8-15 reps, 30 seconds rest with stretching


Day 4: AM Cardio/PM Shoulders/Traps

AM

  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state

PM

  • Seated Lateral Side Raises Seated Lateral Side Raises

    Seated Lateral Side Raises

    1 warm up set of 20 reps, 4 sets of 10-15 reps
  • Seated Dumbbell Press Seated Dumbbell Press

    Seated Dumbbell Press

    3 sets of 6-10 reps, 1 drop set to failure
  • Bent-Over Rear Delt Flyes Bent-Over Rear Delt Flyes

    Bent-Over Rear Delt Flyes

    3 sets of 10-15 reps
  • Standing Dumbbell Lateral Side Raises Standing Dumbbell Lateral Side Raises

    Standing Dumbbell Lateral Side Raises

    3 heavy sets of 8-10 reps
  • Dumbbell Front Raises Dumbbell Front Raises

    Dumbbell Front Raises

    3 sets of 12-10 reps
  • Cable Rear Flyes Cable Rear Flyes

    Cable Rear Flyes

    3 sets of 12-15 reps
  • Barbell Shrugs Barbell Shrugs

    Barbell Shrugs

    4 sets of 10-15 reps
  • Dumbbell Shrugs Dumbbell Shrugs

    Dumbbell Shrugs

    3 sets of 12-15 reps


Day 5: AM Cardio/PM Arms

AM

  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state

PM

  • Dumbbell Biceps Curls Dumbbell Biceps Curls

    Dumbbell Biceps Curls

    1 warm up set of 20 reps, 4 sets of 8-15 reps
  • Spider Curls Spider Curls

    Spider Curls

    4 sets of 8-12 reps
  • Machine Seated Close-Grip Curls Machine Seated Close-Grip Curls

    Machine Seated Close-Grip Curls

    4 sets of 8-12 reps
  • High Cable Curls High Cable Curls

    High Cable Curls

    7 sets of 8-15 reps, 30 seconds rest with stretching
  • V-Bar Cable Press-Downs V-Bar Cable Press-Downs

    V-Bar Cable Press-Downs

    1 warm up set of 15 reps, 4 sets of 8-15 reps
  • Seated Overhead Triceps Extension Seated Overhead Triceps Extension

    Seated Overhead Triceps Extension

    4 sets of 12-10 reps
  • Skull Crushers Skull Crushers

    Skull Crushers

    4 sets of 10-15 reps
  • Rope Cable Press-Downs Rope Cable Press-Downs

    Rope Cable Press-Downs

    7 sets of 8-15 reps, 30 seconds rest with stretching


Day 6: AM Cardio Only
  • Step Mill Step Mill

    Step Mill

    20 minutes steady state
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes steady state
Day 7: Off

I alternate doing calves and abs before every workout. I usually have a high rep day where I go to 25-to-30, then a low rep day where I use more weight and do more in the range of 12-to-20.

The power of Tony's pose blew open lockers across the land!

What Nutrition Plan Has Worked Best For You?

I am in contest prep for the NC State, so my diet consists of high protein, high carbs, and moderate fat. Here is my current diet:

Meal 1
  • Egg Whites

    Egg Whites

    10 whites

  • Whole Egg

    Whole Egg

    1 egg

  • Oats

    Oats

    1 cup

Meal 2
  • Flank Steak

    Flank Steak

    6 ounces

  • Jasmine Rice

    Jasmine Rice

    1 cup

  • Broccoli

    Broccoli

    1 cup

Meal 3
  • Chicken

    Chicken

    6 ounces

  • White Potato

    White Potato

    6 ounces

Meal 4: Pre-Workout
  • Chicken

    Chicken

    6 ounces

  • Sweet Potato

    Sweet Potato

    8 ounces

Meal 5: Immediate Post Workout
Meal 6: 45 Minutes Post Workout
  • 96% Lean Ground Beef

    96% Lean Ground Beef

    6 ounces

  • Jasmine Rice

    Jasmine Rice

    1/2 cup

  • Spinach

    Spinach

    1/2 cup

Meal 7
  • 99% Lean Turkey

    99% Lean Turkey

    6 ounces

  • Salad

    Salad

    1 small salad

  • Almonds

    Almond

    1 ounce

Why dress to impress when you can side-chest to impress?

What Supplements Have Given You The Greatest Gains?

I think that everyone needs a protein supplement, multi-vitamin, a pre-workout and recovery items such as BCAAs and glutamine. I think all of these combined give you the best gains.

With Meal 1
Upon Waking, Pre Workout, Post Workout
With Meals 1-6
Pre-Workout
Immediate Post Workout
With Meal 6
Why Do You Love Fitness/Bodybuilding?

I enjoy it because I always enjoyed competitive sports. As I got older, I found the gym and I fell in love with it because it's actually a sport you don't have to rely on others. It allows me to push myself and utilize the drive and discipline I have to be dedicated on a day-to-day basis.

What Motivates You To Follow A Healthy Lifestyle?

The list on this can go a long way. My girlfriend Ashleigh is actually a huge motivation for me. She and I both live the same lifestyle and we realize how much it improves our relationship and quality of life to have goals and feel better about ourselves. I also get motivation from bodybuilders such as Jay Cutler, Phil Heath, Arnold and many National Level Competitors that have some much drive.

What Made You Want To Achieve Your Goals?

I felt a need to change my body and appearance when I began bodybuilding. I set out small goals at first and the motivation of hitting those smaller goals wanted to make me achieve larger goals. Dieting for a bodybuilding is an amazing thing. It is up to 20 weeks of totally dedicating yourself to a goal, with so many obstacles that can get in your way. However, I strive every time to achieve these goals because to watch the body change thru this process is truly amazing and every time you do this ... your body gets better and better.

What Are Your Future Fitness/Bodybuilding Plans?

I am shooting for the North Carolina State Bodybuilding Championships in April. I am qualified nationally and I would like to do the Jr. USA's in Charleston, SC in May. I use Kevin DeHaven with BPI Sports for my diet guru and we plan shows along the way as he knows my body and what I will look like for a given date. Kevin is a mastermind when it comes to diets for bodybuilders and really takes a great approach to "dieting down" phase. So when he says I'm ready for a show, we get one in-line!

What One Tip Would You Give Other Fitness Competitors?

I would say never give up. If you truly want to be good at this sport or even be better than your previous show you just have to be concerned with your own progress. Don't ever let the sport get you frustrated and give up. Also, I would tell each and every person that competed to get a diet guru to guide you thru the process. I see so many athletes out there that have the great genetics to take them a long way, but will not listen to people and want to do it themselves. In every sport people have coaches and mentors, bodybuilding is no different. I have dieted with a few good people, but Kevin Dehaven is by far the best.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

This list could also run long. I think it would have to be Jay Cutler at the top of the list. I've had the privileged to meet Jay and he is a really down to earth guy. Also for the success he has had, he doesn't come across with a cocky attitude and is really just a normal guy. I like Phil Heath also as he has an amazing stage shape and probably the most appealing to the eye in the history of bodybuilding. I also like some other competitors like Fouad Abiad and I enjoy keeping up with lots of National Level competitors because those are tomorrow's stars.

What Features Do You Use On Bodybuilding.com?

I read the forums a ton on Bodybuilding.com; I do research on supplements and also purchase many of my supplements from here. It is a very informative website and is truly a one stop shop.