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How did you get started with bodybuilding?

I started lifting in junior high school.  My older step brothers were into it, they looked like greek gods to me in my skinny, pre-puberty state.  I started the summer before ninth grade with a Charles Atlas manual and a beat up set of Sears weights.  Maybe I was just starting puberty, but the results began showing almost immediately.  I looked better, I felt stronger, and my friends kept asking me what I was doing.  From then on I was hooked, in high school I was always the guy in the weight room after class busting my ass.  It became part of my identity and my lifestyle very early.

What is your diet like?

Not too radical but consistently by the book.  I focus on lean proteins (chicken, fish, some beef), healthy fats (nuts and fish oil), and complex, low-glycemic carbohydrates (mostly fresh vegetables).  I try to eat at minimum four times a day.  The adage about shopping (and eating) around the grocery store perimeter is very solid and serves me well, focusing on fresh, whole, unprocessed foods.  Given that, I don’t kid myself that this is about keeping calories down, more than anything I just ensure not eating too much.  If I blow it one day I don’t stress, it’s all part of a life continuum, flowing like a river.

Where does your motivation come from?

I’m an addict.  I’ve let myself go before and for me that’s just an awful state. It’s like asking what motivates you to breathe; I don’t even have to think about it. Working out and the fitness lifestyle is a need – without it I’m not alive.

So what is the bodybuilding training routine that you use to achieve that killer physique?

Nothing revolutionary, I just rotate body parts, changing up with a portfolio of exercises and sets-reps to keep the muscles guessing and to keep the workouts interesting.  Typically like this:

• Day 1:  Chest, triceps, obliques
• Day 2:  Back, biceps
• Day 3:  Shoulders, forearms, abs
• Day 4: Legs, lower back
• Day 5: Rest

I’ll rotate exercises and alternate two weeks at 4 sets/10 reps with one week 3 sets/15 reps, then one week 4 sets/6 reps.  I almost always use a 4-2-1 count focusing on explosive concentric movement and slow, burning eccentric movement. I focus a lot on form, hitting the muscle correctly and minimizing the chance of injury.  The important thing is not getting fooled into thinking that the routine is key, because it isn’t.  The only thing that really matters is how hard you work. The best piece of equipment is the chrome puke bucket.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Although I have done a lot of competitive aerobics, including running, cycling, and triathlon, when I cut I don’t do any cardio.  Zip. Nada.  Too much work goes into building muscle mass to risk losing some of it to catabolism from cardio.  I just manage a moderate calorie deficit for about eight weeks, focusing on protein and healthy fat intake, and keep pushing the weights like hell. I think the key is just managing your body fat levels year-round, you should never have to drop that much to show a rip.

What is your supplementation like?

First, I take a daily multi-vitamin and 2-4 fish oil capsules (depending on if I’m cutting), these are no-brainers everyone should do. I supplement about 50 grams of whey protein daily.  When I’m pushing really hard (which is most of the time) I’ll use creatine and glutamine, with these I notice an improved ability for that extra rep where gains come from and improved recovery time. I also use a N.O. pre-workout, I notice a difference in motivation, pump, and vascularity.

Plans for the future?

I’ve just launched my fitness business, www.omni-fit.com, and I’m writing a book on fitness over 50 that I plan to publish this spring.  I am dedicated to helping people lead a better life through health and fitness.

Favourite Quote?

“You can stand me up to the gates of hell but I won’t back down” -  Tom Petty

Bosyspace: http://bodyspace.bodybuilding.com/jwshumate/

Website: www.omni-fit.com

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