An Old School Body
Of Bodybuilding IN A NEW AGE
Feautred in Best Of The Best Part One
Of Bodybuilding IN A NEW AGE
Feautred in Best Of The Best Part One
There were a lot of reasons that reentering the bodybuilding world after a ten-year hiatus was a little scary for me. Bodybuilding competitions now had triple the competitors since I’d last stepped on stage in 1994. I was a decade older (and maybe not that much wiser) and my body sure didn’t recover from a beating in the gym like it did when I was younger. I’d had reconstructive surgery on my shoulder just a little over a year ago.
Then as soon as it was good to go my training partner, Dr. Matt Haumesser, talked me into powerlifting. Our training and successful foray into the crazy world of powerlifting was in an earlier No Nonsense Newsletter (V9, N2) and on the web at bodybuildingworld.com/vol9_2/matrix.html.
So competitive bodybuilding had definitely taken a back seat in my life, and I was afraid that it may have been left totally behind.
Still, I wondered if I still had enough left for one more shot at another bodybuilding title. I knew I’d have to make some significant changes. The hardest would be to leave my powerlifting training partners, Joe and Dr. Matt. They were in serious training for the upcoming 2004 powerlifting championships, and our training methods were not going to be 100% compatible. Joe and Dr. Matt had both been down the competitive bodybuilding road and knew all about the nutrition privations. So they thought I was crazy for wanting to go back to bodybuilding. However, once they could see my mind was made up, they were very supportive and not only helped me whenever they could, but went with me to my shows during my five contest, seven-week bodybuilding odyssey.
Another change was I decided to go to a new gym. Dan, the new owner of Powerhouse Gym (now Cincinnati Total Fitness), called and invited me back to train at his gym. In a way, it was like coming home since it was the same gym I’d started in the early ‘90’s before pursuing a career in education. Although it was the gym where I trained when I won the Central U.S.A. ten years earlier I had not been there in three years. Still, it didn’t take long to feel right at home. So, a new gym and training on my own were some major changes. But, one thing I didn’t change was asking once again for Beverly International’s help.
I’ve been a long time Beverly user and worked with Roger and Sandy Riedinger on a number of projects bodybuilding, getting back in shape after letting myself go, powerlifting, I even emcee their fabulous Northern Kentucky show each year, and now here I was back at bodybuilding again. My current problem I was fat and I knew it. I also knew that if I wanted to keep any of the muscle mass, I developed from the last year of heavy powerlifting I was going to need to start my diet early. I was 12.7% body-fat at 220 pounds, not a pretty sight. Twelve percent is not that bad, but almost all the extra fat was around my waist.
At first, I was pretty worried. I knew I had a lot of work to do. Sure, I’d done well ten years ago, but that was then and this is now. I knew I needed to be bigger and harder than ever before to compete with some of the great bodies on stage in today’s shows. I was going at this with no training partners and a body that had not been through a contest prep diet in ten years. On top of that, my plans were to do both tested, and non-tested shows one of them an NPC national qualifier. With my wife’s support and Beverly’s help I decided to make one last run at the posing dais. I knew that I’d have to make a total commitment time, training, and diet to have a shot at winning just one more time in drug-free bodybuilding. The following is a detailed account of my 2004 bodybuilding preparation. Roger asked that I write this in detail so you can have a template to follow if you want to try my diet and training program.
But, I was surprised at just how much food was on the first diet that Roger wrote for me. He reminded me that we needed to start as high as we could so we’d have somewhere to make cuts when I reached the inevitable fat loss plateau.
Then came the shock. Roger said no cardio yet and even better that I should have a cheat day every week. Yes, I said cheat day not cheat meal. Eat whatever I wanted one full day a week! Wow, some things had really changed in ten years. I wasn’t sure about the cheat day, but since it was on my diet I felt had to comply (it didn’t take a lot of arm-twisting, that’s for sure) but I really didn’t go too overboard. It worked. Over the next two months, I lost three and one-half percent body-fat.
Here’s that first eight-week nutrition and supplement program. I went from 12.7% to just about 9% while increasing strength and muscle mass. I’d advise anyone who wants to lose some fat, while at the same time build muscle to give this diet plan a try. Remember, I followed this plan six days a week and on the seventh ate pretty much like a normal person would on a typical Sunday.
2 whole eggs, 4 whites, 6 oz. lean beef, 1 grapefruit, 1 cup oatmeal
2 scoops Muscle Provider, 2 oz. heavy cream, 10-16 oz. water (I love Chocolate Muscle Provider and mixed in cream oh my gosh – what a treat.)
10 oz. Chicken breast, 1 medium Sweet potato
Same as meal two
10 oz. sirloin steak, 2 cups vegetables, 1 cup apple sauce
6 Ultra 40 per meal, 4 Mass Aminos per meal, 3 ZMA at bed, 24 Mass during training, 1 Super Pak per day. I’ve been using Mass and Ultra 40 for ten years and would never think of bodybuilding or powerlifting without them. Taking extra Mass aminos during training was really helpful. You’ll see that I do a bit more volume in my training than many natural bodybuilders and think that Mass aminos created a positive nitrogen balance for me (this is similar to the mechanism through which steroids work but to a much lesser degree.)
As my fat loss slowed Roger changed my diet just enough to speed fat loss again. The following diet took me from 9% to just about 7% bodyfat and my bodyweight to 208 pounds over the next 4 weeks. The cheat day I had grown to love was now taken down to one meal per week. I also added a small amount of cardio.
1 whole egg, 5 whites, 8oz. turkey breast, 3/4 cup oatmeal
3 scoops Muscle Provider, water
10 oz. chicken breast, 7 oz. sweet potato
3 scoops Muscle Provider, water
10 oz. 93% lean beef, 2 cups vegetables My supplement program increased as my calories decreased.
6 Ultra 40 per meal, 4 Mass per meal, 3 ZMA at bed, Muscle Synergy: 16 a.m. and 16 p.m., 10 Muscle Mass during training, 2 scoops Glutamine Select during training, 1 Super Pak per day Cardio: 500 calories per week
I had my last cheat meal and was now ready for the final run at my projected bodyfat of somewhere in the mid four percent range. That would be a whole percent lower than I had ever been. I’d already lost fourteen pounds of fat (and had actually added a couple of pounds of lean muscle). I was ready to see if this old school body at 38 years of age could get leaner than I’d ever been.
With this diet, because I was definitely dropping below maintenance calories,
I added Lean Out and Muscularity to help transport stored fat, stabilize blood sugar, and retain as much muscle as I could.
Still 500 calories per week. No cardio or minimal 15 min.
At eight weeks out it was time for another change to keep moving toward my goal. Roger made a few changes to insure that I would keep moving. It was also time to up cardio just a little.
As I was now on a full fledged low carb – calorie restricted diet, it was time to increase branched chains and add Muscle Synergy and Creatine Select to preserve my strength and lean muscle mass.
I also added 7-Keto Musclean after doing a lot of research and finding that although one or two natural bodybuilding organizations do not endorse it, that it has no androgenic hormonal or stimulant effects, and it is not on the International Olympic Committee banned substance list (yet many cold and allergy medicines and too much caffeine are), nor is it banned by any sports organizations. I include this information so you don’t look at my supplement list and say, 7-Keto, how did he pass? Still, check with the sanctioning organization before you decide to include it in your program.
The last four weeks were here. This is where many people have a hard time on their diet or even give up. I was very lucky. I felt great and my bodyfat was down to 5.58%. We still had plenty of time to get that last percent off. I still felt like I was eating a lot of food. Roger made a few last changes and the following diet is the one I stayed on for eleven weeks the four weeks leading up to my first show and the seven more weeks it took to complete all five shows in which competed.
1 Super Pak, 4 Ultra 40 per meal, 4 Mass per meal, 2 Lean Out per meal, 3 Muscularity per meal, 2 scoops Creatine Select pre workout, 4 scoops Glutamine Select and 10 Muscle Mass during workout, Muscle Synergy: 16 a.m. and 16 p.m., 7-Keto Musclean: 3 a.m. and 3 p.m. Cardio: 800 calories per week.
Whatever workout I started with Monday I would repeat on Friday. The next Monday I would pick up with the next workout in the threeday split. A typical workout consisted of many basic movements of three to four sets of five to ten reps in most cases. I rarely did the same bodypart workout twice in a row.
I tried to mix it up as much as possible. Reversing the order of bodyparts I started with helped also. Every other chest and back workout
I would alternate; chest first one workout and the next chest/back workout, back would be fi rst. I did the same thing for legs hamstrings fi rst one workout, quads the next; and also on my shoulder/arms workout. I really think this helped each muscle group to be worked as completely as possible. Listed above are three of the workouts I used as I prepared for my shows.
By show time I knew I was in the best shape of my life and almost ten pounds heavier than the last time on stage. My last bodyfat reading before the show was 4.49, a whole percent lower than I had ever been. Would it be enough to compete and even win against a new group of tough young bodybuilders today?
My answer came in my first show the NPC Battle of Champions. I entered the heavy novice class and the open lightheavy class. I was able to enter the novice class because the NPC does not recognize wins from other federations. I ended up winning the heavy novice class, novice overall and second in the open lightheavy class. This was the start of a great run of shows and more success than I could have hoped for.
With three overall championships and several class wins I would say thi sold school body powered by Beverly International supplements was more than good enough to compete in a new age of bodybuilding. At age 38, I think I proved it is never to late to get into the best shape of your life with the help of Team Beverly.
No one can prepare and compete in bodybuilding alone. That is why I would like to thank Roger and Sandy, their wonderful staff, gym owner Dan Barnes, everyone at the gym,and mostly my wife, Michelle, forher never ending support in all I do.
I urge everyone who may read this tofollow your dreams with passion and let Beverly International help you make them reality.
|Day 1: Legs|
|Standing Calf||3-4 sets of 6-15 reps|
|Seated Calf reps||3-4 sets of 10-25|
|Lying Leg Curls||3 sets of 6-10 reps|
|Seated Leg Curls||3 sets of 6-10 reps|
|Squats||3-4 sets of 6-12 reps|
|Hack Squats||3 sets of 6-10 reps|
|Leg Extension||3 sets of 6-12 reps|
|Day 2: Back and Chest|
|Chins||3 sets of 10-18 reps|
|Lat Pulldowns||3 sets of 6-10 reps|
|Hyperextensions||3 sets of 10-12 reps|
|One-arm Row||3 sets of 6-10 reps|
|Hammer Row||3 sets of 6-10 reps|
|DB Pullovers||3 sets of 6-10 reps|
|Flat DB Press||3 sets of 6-10 reps|
|Swiss Ball Incline DB Press||3 sets of 6-10 reps|
|Pec Deck Flye||3 sets of 8-12 reps|
|Day 3: Shoulders, Triceps and Biceps|
|Hammer Delt Press||3 sets of 6-10 reps|
|DB Lateral Raise||3 sets of 6-10 reps|
|Rear Delt Flye||3 sets of 6-10 reps|
|Skullcrushers||3 sets of 6-10 reps|
|Pushdowns||3 sets of 6-10 reps|
|Dips||1-2 sets of max reps|
|Standing Straight Bar Curls||3 sets of 6-10 reps|
|Incline DB Curls||3 sets of 6-10 reps|
|DB Concentration Curls||1-2 sets of 8-12 reps|