I first became interested in training when I was 18. Throughout college, I hit the gym before going to class. I often arrived before it opened so that I could take advantage of every minute and still make my 8 a.m. classes. I wasn't informed back then and mainly followed workouts I read in magazines. I knew nothing about nutrition or cardio. I thought it was all about the weights, and that is all I did.
After more than a decade without much progress, I hired a personal trainer. I was in my early 30s and he taught me about training intensity. He showed me how to push beyond my comfort level and gave me an introduction into eating for size. Until then, I never grasped the concept of eating to grow.
A few years later, I hired a second trainer, IFBB pro Derik Farnsworth. Derik helped me take my training to the next level and introduced me to competitive bodybuilding. At age 33, I dieted down for my first bodybuilding competition and placed second in the bantamweight class of the Pacific USA Naturals. I competed again a few years later and took first place in my category at the NPC Border States.
I was happy with my results, but knew I could take my physique even further. The gym was always my passion. At age 38, I quit my corporate job and entered the fitness industry in-depth. I'm now a personal trainer dedicated to sharing my passion with others. As a trainer, I'm able to increase my dieting and training knowledge and bring my physique to a high level. I apply the knowledge to my client's goals.
I prefer to work on a five-day split for weight training to give myself two rest days during the week. My weight workouts are basic and consist of traditional lifts. I incorporate functional-style burnout sets at the end of each workout using bodyweight or a functional apparatus like a stability ball or TRX. I don't believe in doing the same workout every time. I keep a journal to make sure I'm progressing.
My mainstay for cardio is indoor cycling. I teach anywhere from 5-7 spin classes per week and aim for at least a 500-calorie burn per class. I like teaching with heavy tension, which is why I keep my leg workout lower in reps. If I need extra cardio, I add additional spin classes or do the Stairmaster for 30 minutes. I try to keep cardio separate from my weights and do it on opposite ends of the day. If I plan to lift at night, I do cardio in the morning to allow for recovery. I always wear a heart rate monitor for cardio and try to keep my heart rate at 75-85 percent of my max.
Incline Bench Press
3 warm-up sets, 3 working sets of 4-10 repsDumbbell Bench Press
3 sets of 6-10 repsCable Flyes
3 sets of 8-15 repsPush-Ups
3 sets to failure
Abs Circuit
Decline Crunches
3 sets of 20-15 repsRussian Twists
3 sets of 20-15 repsAb Rollouts
3 sets of 20-15 reps
Wide-Grip Pull-Downs
3 warm-up sets, 3 working sets of 8-12 repsWide-Grip T-Bar Rows
3 sets of 8-12 repsSingle-Arm Dumbbell Rows
3 sets of 10-15 repsStraight-Arm Cable Pull-Overs (shown with dumbbell)
3 sets of 12-15 repsPull-Ups
3 sets of 8-15 repsSmith Machine Calf Raise
3 sets of 12-15 reps
Seated Machine Shoulder Press
3 warm-up sets, 3 working sets of 6-12 repsSmith Machine Upright Rows
3 sets of 10-15 reps
Giant Set
Dumbbell Side Raise
3 sets of 10-15 repsFront Raise
3 sets of 10-15 repsReverse Flyes
3 sets of 10-15 repsDumbbell Shrugs
3 sets of 8-12 repsSeated Calf Raise
4 sets of 10-15 reps
Triceps Cable Push-Downs
5 warm-up setsClose-Grip Bench Press
4 sets of 8-12 repsDumbbell Kickbacks
3 sets of 8-12 repsSingle-Arm Cable Extensions
3 sets of 8-12 repsClose-Grip Push-Ups
3 sets to failureAlternating Dumbbell Curls
3 warm-up sets of 10-15 repsEZ-Bar Curls
3 sets of 8-12 repsSingle-Arm Cable Curls
3 sets of 8-12 repsDumbbell Wrist Curls
3 sets of 10-15 repsRope Crunches
3 sets of 15 repsHanging Leg Raise
3 sets of 15-20 reps
Leg Extensions
100 warm-up repsLeg Press
7-9 sets of 12 repsFront Squat
3 sets of 12-15 repsHeavy Leg Extensions
3 sets of 10-12 repsLying Leg Curls
3 sets of 12-15 repsStiff-Legged Deadlift
3 sets of 12-15 repsWeighted Walking Lunges
2 sets of 50 steps
As a personal trainer and class instructor, I work long hours and need sustained energy to get me through the day. I don't like to feel full during classes, so I eat nine small meals per day, approximately two hours apart. I'm sensitive to carbs and found the best way to stay lean is to carb cycle. I rotate between high-carb and low-carb days and taper down my carb intake to get leaner. I keep my meals simple and frequent.
My protein intake stays equal throughout the year. I respond well to approximately 1-1.5 grams of protein per pound of body weight. To stay lean and maintain enough calories to sustain my training, I rely on good fats. I use them to stay full between meals and to provide sustained energy throughout the day.
(Monday and Friday)
Whey Protein Isolate
1 scoop
Oats
2/3 cup
Energy Drink
1 energy drink
Cottage Cheese
1 cup
Banana
1 banana
Whey Protein Isolate
1 scoop
Banana
1 banana
Tuna
1 cup
Celery
4 stalks
Brown Rice
1/2 cup
Green Salad
1 salad
Chicken Breast
4-6 ounces
Balsamic Vinaigrette
2 tablespoon
Brown Rice
1/2 cup
Whey Protein Isolate
1 scoop
Apple
1 apple
Whey Protein Isolate
1 scoop
Fish
4-6 ounces
Brussels Sprouts
1 cup
Lentils
1/2 cup
Whey Protein Isolate
1 scoop
(Tuesday, Wednesday, Thursday, Saturday, and Sunday)
Whey Protein Isolate
1 scoop
Dry Oats
1/3 cup
Energy Drink
1 energy drink
Cottage Cheese
1 cup
Banana
1 banana
Raw Almonds
1/4 cup
Whey Protein Isolate
1 scoop
Green Salad
1 salad
Chicken Breast
4-6 ounces
Balsamic Vinaigrette
2 tablespoon
Brown Rice
1/2 cup
Whey Protein Isolate
1 scoop
Almond Milk
1 cup
Raw Almonds
1/4 cup
Whey Protein Isolate
1 scoop
Steak
4-6 ounces
Green Salad
1 large green salad with light balsamic vinaigrette
Sugar-Free Jello
1 serving
Whey Protein Isolate
1 scoop
Peanut Butter
1 tablespoon
Almond Milk
1 cup
I've been working out since I was a teenager and was a gym rat through college. After obtaining graduate and post-graduate degrees in business, I entered the traditional corporate world where I worked in the marketing and IT departments of various companies. During this time, I worked 40-plus hours per week and still managed to make it to the gym.
One day, I was driving to work and realized the gym was the best part of my day and I wanted to switch careers to the fitness field. After a year of preparation, I left my corporate job and acquired a small gym in San Diego. I became a personal trainer and became certified to teach a variety of group classes. Now I spend the bulk of my day sharing my passion with others and teaching them how to lead healthier lives. My focus is to teach others how to hold a full-time job, have a family, and still take care of your body.
My first motivation came from seeing a friend undergo a transformation and enter a bodybuilding competition. He had a similar lifestyle to me, and it made me realize that if he could do it, so can I.
Since my first competition, I realized that having a goal is essential for motivation, so I set concrete goals constantly. I use competitions as goals to achieve a certain goal, but I also set special dates like birthdays or photo shoots as targets to keep me motivated.
When I feel unmotivated, I reach out to others who are into bodybuilding. I share my goals and plans with them to stay on track. It's essential to find a group like that. Now it's even easier though groups on BodySpace.
I don't have any fixed plans at the moment. However, I'm becoming interested in the new physique category for men. As I learn more about it, I believe it's in line with my physique and fitness goals. I'm considering entering one in the future.
For the time being, I scheduled some photo shoots in the past and plan to schedule more so I have something to work toward.
I'm continuously building my personal training business and plan to stay on track to promote my business. I'm part of a newly-formed group called 35 Tribe, which focuses on promoting health and an active lifestyle for men 35 and older.
The most important fitness tip is consistency. You can accomplish anything as long as you stay consistent and give your body the opportunity to adapt.
I have always been inspired by the more classic bodybuilders like Frank Zane and Lee Labrada.
Bodybuilding.com is my first-stop resource for anything such as motivation, inspiration, and training ideas. I order supplements from the store and like to tack my progress through BodySpace to stay accountable.
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