Vital Stats
Name: Cal Tweedy
Email: calbravo@hotmail.co.uk
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After: |
Why I Got Started
I was injured in a car accident when I was 18, and was bed ridden for 3-4 months. My weight bombed down to around 140 pounds due to lack of mobility. I decided that upon returning to the gym I would start training for a natural bodybuilding contest (NPA Yorkshire 2010) and set about the task of rebuilding myself.
Unfortunately I fell into the trap that many young lads do and got it into my head that gaining weight (and I mean strictly the addition of weight, numbers on the scales) was the key to muscle growth. As well as a diet high in protein and carbs, I hammered the fats down as well, trying to gain weight.
The size I put on was bad size, whatever muscle growth that happened was overshadowed by the amount of body fat I gained. Around 9 months before the contest a friend of mine took me aside and told me I had to get it together and stop training so foolishly.
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Cal pities the fool who doesn't train smart!
How I Did It
I immediately dropped any 'bad' foods from my diet, you know the sorts, stuff you know won't help you reach your goal but you eat it anyway. They were gone.
I started doing cardio, a bit of a shock to the body! Not as much as I did pre-contest but enough to make a difference for good. Four months before the contest I tightened the diet even further and upped the cardio, not the best of times.
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Wearing a posing suit AND looking this good isn't a walk in the park.
Supplements
Breakfast & Post Workout:
- Whey Protein: 50g (2 scoops)
Before Bed:
- Casein Protein: 50g (2 scoops)
Every 2 hours:
- Optimum Nutrition BCAA 1000: 2 caps
Diet
Meal 1:
- 100g oats
- 50g Whey Protein
- 1 banana
Meal 2:
Meal 3:
Meal 4: (Optional)
Meal 5: Post Workout
- 50g Whey Protein
Meal 6:
Meal 7: Before Bed
- 50g Casein Protein
The exciting dietary requirements of bodybuilders!
Training
Day 1: Chest/Biceps
Dumbbell Flyes3 sets of 15 reps
Barbell Bench Press - Medium Grip4 heavy sets of 6 reps
Incline Dumbbell Press3 heavy sets of 12 reps
Stretching30 sec each arm
Barbell Curl10 rest pause sets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Hammer Curls2 sets of 20 reps
Day 2: Back/Calves
Barbell Deadlift4 sets of 10 ,8 ,6 ,4 reps
Chin-Up3 sets of 10 reps
Bent Over Barbell Row3 sets of 10 reps
Lying T-Bar Row3 sets of 10 reps
Straight-Arm Pulldown7 sets of 10 reps
30 sec rest
Seated Calf Raise3 sets of 20 reps
Standing Calf Raises3 sets of 20 reps
Day 3: Rest
Get some food, watch a movie, and chill hard!
Day 4: Shoulders/Triceps
Walking, Treadmill10 min light cardio, shoulder circles, rotator cuff
Barbell Shoulder Press3 sets of 10 reps
Side Lateral Raise3 sets of 10 reps
Seated Bent-Over Rear Delt Raise3 sets of 10 reps
Upright Barbell Row3 sets to failure
Smith Machine Overhead Shoulder Press3 sets to failure
(unweighted)
Triceps Pushdown3 light warm-up sets of 20-30 reps
Close-Grip Barbell Bench Press4 sets of 6 reps
Bench Dips3 sets of 10 reps
Dumbbell One-Arm Triceps Extension2 sets of 15 reps
Day 5: Legs
Jogging-Treadmill5 min
Recumbent Bike5 min
Leg Extensions1 light set of unspecified reps
Dumbbell Squat3 sets of 10 reps
bodyweight
Barbell Squat3 sets of 50 reps
Leg Press3 sets of 50 reps
Leg Extensions3 sets of 15 reps
Seated Leg Curl3 sets of 15 reps
Leg Stretch30 sec each leg
Day 6: Rest
Day 7: Rest
Suggestions for Others
Good steady bodybuilding gains come from this:
- Lift hard every session.
- Eat well every meal.
- Sleep well every night.
Do this relentlessly and you'll go far.
Best of luck boys, hope this has helped you in some way!
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