The Golden Years

Bodybuilding Past Sixty

By: Roger Riedinger

Magazine 11 #1

Editor’s note: I inadvertently left the results of the Master 60 and over class out of the 2006 Northern Kentucky Bodybuilding Champion-ship contest report in last issue’s No Nosense Magazine. Well, we didn’t want to just list the results in a hidden paragraph to somewhere in this issue of the Newsletter and apologize for our mistake. Instead we wanted to figure out a way to turn our mistake into a much greater postive.

I think we did! In this issue we’re featuring four of these remarkable athletes. Whether you’re sixteen or sixty-six, there’s a lot you can learn from these master bodybuilders.


Burke Chandler
Age: 60
Occupation: Clinical Audiologist
Family: Married with one son in college
Residence: Ardmore, OK
Height: 5′8″
Off-Season Weight: 215 and NO HIGHER
Contest Weight: 179
Burke Chandler

Favorite Cheat Food: Sonic Cheeseburgers, McDonald’s Breakfast Burritos, chocolate candy bars (I began weight training eleven years ago at age 49. I weighed a very fat 261 pounds; I did not eat a cheeseburger for two years. Still haven’t eaten an extra long cheese coney from Sonic since I started my quest to improve my body.)

Favorite Bodybuilding Meal: Chicken breasts, fresh spinach, sweet potatoes with plenty of I Can’t Believe It’s Not Butter Most Inspiring Bodybuilder: Frank Zane (professional) and Wayne Diehm Hobbies: I look for a car that can generate as much passion in me as bodybuilding does.

Gym: Kongo’s Gym in Norman, OK.

Trainer: Pete Martinelli has been my trainer for the past seven years. He is a former strength coach for the University of Oklahoma and was part of the Southern California powerlifting/bodybuilding scene sharing gym space with Franco and Arnold.

Training Philosophy

My training philosophy is, "Pay more attention to your weak points than your strengths; and strive to achieve a balanced physique." It’s a mistake for someone my age to continually try to keep up with the strongest guy in the gym. It’s just not worth the risk of injury. There’s always someone who is bigger and stronger.

I always make a conscious effort to establish and maintain a mind-muscle connection. My job in the gym is to focus on completing the targeted number of reps in proper form. I don’t worry about the weight, I think about the movement and how I can perfectly move the weight from "here to there".

I always try to get every rep on my own with no assistance. I use a weight that I can do for four sets of eight to ten reps, in good form, with a complete range of motion.

Precontest Training

Off season I’m supposed to stick to a two-on, one-off program. As the contest approaches it often becomes three-on, one-off; or even four days in a row before a day off.

I’ve learned that it is better for me to use the same rep range precontest (eight to ten reps) as in the off-season. I used to go lighter with higher reps as the contest approached, but now I depend on cardio and nutrition to drop fat and train to build muscle.

I train abs three times a week. In these workouts I also include hyperextensions to tighten my lower back and glutes – pretty important at any age, but especially over sixty.

Shoulders are one of my weak areas so I always train them as a primary muscle – never as an afterthought.

Sometimes I work chest and back at the same workout and at other times I split them into two separate workouts.

I usually train arms on their own day. On legs I always start with either squats or deadlifts. (I’ve worked up to 405 lbs on my last one or two sets – but remember it’s concentration and perfect form that are key.) Then I do leg curls, leg presses, and leg extensions.

I almost always take a day off after leg day.

Nutrition I follow the Beverly International nutrition program. In the program below I switch up the proteins from

Here’s the program I used from eight weeks out to four weeks out:
Meal 1: six oz chicken or turkey breast; three egg whites and one yolk; one grapefruit.
Meal 2: two scoops Ultimate Muscle Protein, two tbsp cream, water.
Meal 3: eight oz chicken breast; one and one-half cups fibrous vegetables.
Meal 4: two scoops Ultimate Muscle Protein, two tbsp cream, water.
Meal 5: eight ounces lean protein (turkey, chicken, tuna, tilapia); salad or other fibrous vegetables.
Meal 6 on Monday and Thursday: Beverly "carb-up meal".

Fat Loss

Adequate fat loss can easily make the difference between first and second place. I know, it happened to me in 2004. Here are a couple of points I’d like to make on this topic.

SUGAR IS THE BODYBUILDER’S WORST ENEMY." Once you start your precontest program there is no place for sugar. Check labels, sugar is everywhere. For example, there is the equivalent of three teaspoons (12g) of sugar in one cup of skim milk.

Cardio is a must for me. I don’t like it, and once I start cardio my recovery, strength and muscle size are compromised. But for me to be a winner, I must suck it up and concentrate on fat loss.

The earlier I start my precontest diet, the better. I think this is true for any older competitor. My precontest diet for the Northern Kentucky started 16 weeks out from the contest.

Supplements

I believe the Beverly International selection of supplements is the best choice for the competitor. I consider Ultra 40 (liver extract) and Mass (aminos) essential at all times. I take four tablets with each meal. I often take extra Mass before a workout as well.

Glutamine Select is a great product during intense training and afterwards for recovery. I use Muscle Synergy which the research proves is invaluable for a master’s athlete.

Best of all are the choices of Beverly protein available. They taste good and are unsurpassed by any brand from any other manufacturer in producing results. My favorite is Ultimate Muscle Protein. I could easily go through a container a week.

Precontest I add Muscularity (BCAAs) and Lean Out to my program. I now consider Lean Out also a part of my daily supplement routine because of its positive health benefits in addition to its favorable effect on fat loss. I also use a supplement that I get from my trainer called Re-Build which contains additional cell building nutrients.

Final Thoughts

Bodybuilding is about becoming your best and then trying to improve on it. Burke Chandler – "a man who should have done all of this when he was young; and that is my regret."



Tom Witt
Age: 63
Occupation: Architect
Family: wife, M.B., professional volunteer; daughter Sara, fashion designer
Current Residence: Miami Beach, FL
Train at: Equinox, South Beach
Height: 6′2″
Off season weight: 205-210 lbs
Contest weight: 190 lbs
Favorite Cheat Food: burger, sweet potato fries, and ice cream
Favorite Bodybuilding Meal: sirloin and filet Most inspiring bodybuilders: my training partners – current and past Hobbies and Interests outside of bodybuilding: photography, drawing, and pleasure travel Competition Highlights: I joined my first gym 15 years ago at age 48. I did my first show, seven years later, in the fall of 1998. I started working with Beverly in 2001. My greatest competition achievements (besides getting up on stage in the first place): 2005 Southern States over 60, first-place heavyweight, and 2003 NPC Masters Nationals over 60, third–place heavyweights.

Tom Witt

Advice to other grand master’s competitors First, you’ve got to have consistency in diet, training and supplementation. Once you get into the habit of consistently following your diet and taking your supplements, you can concentrate on training to build muscle without worrying about putting on fat.

Refine your training to target weak points. At my age, it’s pretty hard to add a lot of muscular mass, but I’ve learned that if I improve my weak points it gives me the appearance of greater size. In my case, being tall, means I need to look wide through the back, lats, shoulders and do whatever I can to give my long legs some dimension. Here’s a sample leg routine that balances quad and hamstring exercises to make my legs look thicker than they are.

1. Leg extensions 4-5 sets, 15 reps
2. Squats 4-5 sets, 10-12 reps
3. Incline leg press 4 sets, 15-20 reps
4. Lunges 4 sets, 12-15 reps
5. Lying leg curl, 12-15 reps
6. Seated leg curl, 12-15 reps
7. Straight leg deadlift, 12-15 reps
8. Calves, calf machine, 20-30 reps

Nutrition

I usually eat five meals. My diet is pretty consistent off-season and pre-contest.
Meal 1: ten egg whites, two yolks, oatmeal
Meal 2: chicken, complex carbs, vegetable
Meal 3: lean beef, complex carbs, vegetable
Meal 4: shake (Muscle Provider) before training
Meal 5: fish (tilapia); chopped spinach; green apple or strawberries; low sodium cheese; wine
I drink Crystal Lite with most of my meals. As the contest gets closer I’ll substitute just one
rice cake for the serving of complex carbs at meals one and two on my low carb days.

Supplements: I use Muscle Synergy to help me retain the muscular development I have developed over the past 15 years as age and injury are doing everything they can to take it from me. My other favorites are Mass and Ultra 40 (with meals), Muscle Provider (before training), and Glutamine Select plus Phosphates (for recovery). For optimal health I also take Beverly’s Joint Care, Advanced Antioxidant, Ultra C, and Super Pak.

Final Thoughts

I should note that in the past year, I have had a major setback in my training unlike anything in the past- Arthritis. My right shoulder began to give me considerable joint pain which has progressed to the point that I am no longer able to push any substantial weight for chest, shoulders, and even in arm training. I have modified my training for these bodyparts to find exercises whish cause the least interference with an effective workout. For instance, no incline chest press, only hammer-strength machine. I’ve visited the doctor, got sympathy and a cortisone shot, but no better results, and I do not want surgery. So, I must adjust my mental attitude about training, and make the best of bad luck and go on.

Aside from this downer, I am still committed to the sport of bodybuilding, feel good, and like to motivate others. I miss competing as I once did, to set goals for myself, the Northern was great for that, as well as seeing past competitors, like myself, still going. Finally, my thanks to all at Beverly International these past years of training and competing for their supplements, advice and encouragement.



Scott "Old Navy" Hults Profile 
Age: 63
Occupation: Vice President Communications, EWTN Global Former Occupation: Retired U.S. Navy captain
Family: my wife Vivian and two daughters in college Pets: two dogs, three cats, and an African Grey Parrot
Residence: Birmingham, AL
Height: 5′7″
Contest Weight: 143
Hobbies: Collecting military memorabilia. I am a history buff and student of World War II.
Years Training Experience: 13 (I became serious about physical fitness when I turned fifty and discovered I had some of the symptoms of diabetes, a disease that caused the early death of my father and grandfather. As a parent of two young children, I didn’t want to follow the path of my parent and grandparent, so I embarked on a rigorous diet and workout plan that I have maintained since that time. As I near my 64th birthday, I still have some of the symptoms but I have staved off the disease.)
Favorite Bodybuilding Meal grilled steak, asparagus and a baked (not microwaved) sweet potato
What made you decide to compete? One day, three years ago, my wife said, Scott, you look darn good, actually better than some of the younger men in the gym. Have you ever thought about entering a competition? I said, A what? She said, Compete, enter a bodybuilding contest, see if you can do it. I couldn’t believe my ears when I heard myself say, OK, I will.
Scott Hults

Training Philosophy

My training partner, David Gallahan and I use various training programs throughout the year. My most recent is a combination of HITT cardio and a method of weight training called the Advanced GH Workout.

On this program I train with weights on Tuesday (chest, back, shoulders, and abs), Wednesday (quads, hamstrings, triceps, biceps, calves), and Friday (entire body).

My weight training program is based on Repetition Max’s (RMs). For instance, a 6 RM exercise calls for a weight that will cause failure at the 6th rep of a set; for a 12 RM set I’ll use a weight that will cause me to fail at about the 12th rep.

I choose three exercises for each body part trained on Tuesday and Wednesday.

Here’s how I train hamstrings on this program; all other body parts are trained using the same methodology.

  1. Lying leg curls (6RM) - rest ten seconds, then go immediately to:
  2. Romanian deadlifts (12RM) - rest ten seconds, then go immediately to:
  3. Hyperextensions (25RM) – I now rest two minutes and repeat this entire circuit three more times.

Friday is a full body "power" workout. I perform eight (5RM) exercises in a circuit with 30-60 seconds rest after each. I shoot for five reps per set. Sounds easy? The kicker is I repeat the entire cycle a total of eight times.

Here’s how it looks on paper:
1. Squats (5RM) – rest thirty seconds
2. Lying dumbbell extension (5RM) – rest sixty seconds
3. Pull-ups (5RM) – rest thirty seconds
4. Leg curl (5RM) – rest sixty seconds
5. Standing military press (5RM) – rest thirty seconds
6. Calf raise (5RM) – rest sixty seconds
7. Hammer curls (5RM) – rest thirty seconds
8. Incline dumbbell press (5RM) – rest sixty seconds and repeat this entire cycle eight times.
You can learn more about my training at my website: http://www.bodybuildingsenior.com

Nutrition

My nutrition program works with my training to maximize a positive hormonal environment for muscle building and fat burning. Pre AM workout: two scoops Glutamine Select plus BCAAs and one scoop Creatine Select plus Phosphates. Post workout: one scoop Muscle Provider and another scoop of Creatine Select plus Phosphates.
6 Meal Diet Plan
Meal 1: eight egg whites and one yolk.
Meal 2: six oz chicken, turkey, or fish; one cup vegetables.
Meal 3: two cups of salad with vegetables; one tbsp each oil and vinegar.
Meal 4: eight oz chicken breast; two egg whites.
Meal 5: six ounces chicken breast, turkey, or fish.
Meal 6: on Thursday: I start preparing my body for Friday’s "power" workout with one-half cup oatmeal; a six-ounce sweet potato, and some fruit.

On Friday ("power workout day") I modify my diet as follows:

Pre workout: I add thirty grams of carbs and fifteen grams of whey protein to my normal Glutamine Select / Creatine Select mix. Post workout I add two scoops of Gatorade to my Muscle Provider and creatine shake. I also add some carbs throughout the day at meals one, four and five – either one-half cup oatmeal or two-thirds cup brown rice.

HITT Cardio Workout
Cardio only on Monday and Thursday; weight workout followed by cardio on Tuesday, Wednesday and Friday.

Here’s how to get the best fat burning effect from your cardio.
Begin each cardio session with a five minute warm-up. After the warm-up do the following:
Twenty second sprint (9 – 12% incline @ 9-12 mph); then forty seconds at a reduced level – five intervals.
Add one interval per week until you reach ten intervals.
After the sprints, do 25 minutes on a different machine (15 minutes on weight workout days).
Do not eat pre-cardio, but take two-three scoops of Glutamine Select plus BCAAs pre cardio.
Following your cardio consume thirty grams of whey (Muscle Provider) with no fat.
Consume your first food meal about an hour after cardio

Supplements

I am a Beverly athlete and have had the occasion to use every one of Beverly’s Proteins, Meal Replacements and Weight Gainers, their Strength/Growth Factors, Fat Loss/Lean Mass Retention products, their Elite Formations and Vitamins. I consider myself a heavy user and I must say, at my "advanced" age I have never suffered a single adverse reaction from any Beverly supplement.

Final Thoughts

My goal is to step onto the stage at each contest in the best physical shape of my life. In my first 12 contests, I have done just that. I have counted on my discipline, work ethic and desire to achieve my results and I have counted on Beverly International supplements to give me a competitive edge. I have won against men who could be my sons and I have won against my contemporaries. In my most recent contest I won the 2006 FAME WNSO Master’s 60+ World Championship. I love our sport and I will continue to compete and live a healthy life style for as long as I can.


Irving Craiger
Age: 62 (9/13/43)
Height: 5′9″
Weight: 205-215, competition weight: 195
Former Occupation: Electrical draftsman for Ashland Oil; in the late 70’s I got into plumbing, A.C, carpentry, and upholstery work.
Hobby: amateur radio (K8GPI)
How do I spend my days now: recreating, restoring, and painting beautiful muscle cars. I take the most pride in cars I have rescued from possible destruction. I have completed ten an d have several more in various stages of completion. I’ve always wanted a small museum of cool cars that I’ve restored. I may have to live to be the 150-year-old man in order to finish all the Corvettes, GTO’s, Camaros, etc... that I have begun work on. That’s part of the reason that I body build - to remain strong and healthy for many years to come.
Irving Craiger

Training

I recommend that you follow the basics. I usually train in the 8-15 rep range, three-four exercises per body part, three-four sets each. I usually train one bodypart each training session. Sometimes I’ll train twice a day and get to hit two bodyparts on that particular day.

Mix it up occasionally. Do a powerlifting routine to target fast twitch fibers, high reps for the slow twitch fibers, or sometimes just follow the noise in your head and train instinctively.

Include cardio. It doesn’t have to be the treadmill or bike, I did dance aerobics.

I like to tan in actual sunlight for the Sun’s positive effect on my immune system and general health. I only use a high pressure tanning bed (non-burning) when sunning is impossible.

I’m also a believer in deep tissue massage. My therapist, Sharon Nance, has been extremely helpful in improving my flexibility, definition, and muscle growth. Nutrition

I am a "freestyle dieter". I don’t eat as often as most bodybuilders, but I do try to stick to these guidelines: 200g protein – 250g carbs, 50-100g fats. However, I don’t eat the same foods or even at the same times each day. I usually eat some red meat each day, along with fish and a lot of vegetables- fresh corn, asparagus, tomatoes, etc., as well as fresh fruit like watermelon, cherries, blueberries, and grapefruit.

Supplements

At my age I find that supplements are becoming more and more a priority in order to continue to make gains and get the best possible results from my hormonal system.

I use Glutamine Select plus BCAAs mixed with distilled water during workouts.

I take Muscle Synergy each day – before, during, or after workouts.

Another of my favorites is GH Factor, six first thing in the morning. Both Muscle Synergy and GH Factor improve GH release and NO production. I consider this essential as I get a little older. I also use 7 Keto MuscleLean, Lean Out, Ultimate Muscle Protein, Mass aminos, and Ultra 40 liver tabs, along with lots of vitamins (including extra C and B).

Final Thoughts

"It is never too late to be the man you can be." Age is no barrier; in fact, I consider it an asset these days. I am now healthier than I have ever been in my life. I look at my physique as a living sculpture – something I can continue to work on and improve (just like restoring those cars).



 


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