How did you get started with bodybuilding?
My entry into the sport of Bodybuilding began during my senior year of high school where I wrestled at a weight of 145lbs. After I graduated though, I went to the Community College where I lived and used that gym daily, in conjunction with protein/creatine supplements, to start making dramatic improvements in my physique. I also started to eat more… a lot more… Fortunately, I either had really good genes or a great workout ethic because my body slowly changed. In fact, within a year, I was up to 160lbs of solid muscle and my friends and peers were actually beginning to accuse me of using steroids…but I wasn’t, of course!
In fact, I didn’t have the money, knowledge, or inclination to ever use drugs.
As a result of the naysayers though, I felt obligated to show them that I was completely clean…and I wanted to find the strictest testing organization to compete in: The North America Natural Bodybuilding Federation (www.nanbf.org). I immediately joined and couldn’t have been happier to do so. Prior to every competition, to ensure that we’re completely clean, we have to take a urinalysis and a polygraph test twice by a trained cop or professional. As you can tell, it’s very, very strict. So, at the ripe old age of 19, I entered into the Teen Class and Novice of the NANBF. I ended up winning the Teen, Novice, and Overall Novice! I was even told by other competitors in the back that I had a knack for the sport and to pursue it further. As a result, there was yet another competition 2 weeks later that I decided to enter…and I ended up again winning the Teen Division! I was on a roll!!
Then, my big day came around…
I competed on May 20th, 2006 at the Iowa show (having just turned 20 years old less than a month earlier)…and that’s the date that I’ll never forget. I went up onstage to compete against people who weighed upwards of 230 pounds…and, in some instances, were even in their mid thirties…yet I still beat them handily! So, weighing in at barely 170lbs and at the tender ago of 20, I actually won my pro card and I became The Youngest Natural Pro Bodybuilder In The USA (a title I still hold to this day)!! I had done what the naysayers had told me was impossible–but I always knew was possible…NATURALLY. Since then, I’m proud to report that I also became Mr. Natural Iowa 2008 for the WNBF!
So what is the bodybuilding training routine that you use to achieve that killer physique?
I’m currently on a training regimen of 3 days on, 1 day off.. My daily workout schedule looks like this:
- Day 1: Chest, Shoulders & Abs
- Day 2: Legs & Calves
- Day 3: Arms, Back & Abs
- Day 4: Off
- Day 5: Chest, Shoulders & Abs
- Day 6: Legs & Calves
- Day 7: Arms, Back & Abs
- Day 8: Off
As for my training routine, let me give you an example..
Here’s my Arm Workout:
My arm workout routine totally annihilates BOTH the Biceps and the Triceps…and gives me an insane pump, the likes of which are difficult to describe unless you’ve experienced the feeling for yourself!
My arm workout is in two parts:
The first part consists of doing 3 grueling exercises for the Biceps one after the other to complete failure — for a total of 13 sets. The second part consists of doing 3 grueling exercises for the Triceps one after the other to complete failure — for a total of 14 sets. My entire arm workout takes about an hour to an hour and 1/2 to complete. I personally like to do the same regimen for approx. 6 – 8 weeks at a time and then I change it up to confuse my muscles and shock them into growing HUGE!
So, to begin with, here is my Bicep Workout:
I always start off doing 5 sets of EZ Bar Curls for a total of 10 reps per set.. This immediately causes blood to rush into my bis and gives me a good pump to begin my workout with. Next, I move on to Alternate Hammer Curls. This is where I feel I got most of my arm size from because it works all 3 heads of the bicep simultaneously. I normally do 4 sets of maximum weight for this exercise. I start off doing 16 reps for my first set and I then gradually decrease in number to 12 reps for the second set, then 8 reps on my third set, and, finally, 8 more reps on my fourth and final set. Moving on…to finish the Bicep portion of my workout, I perform 4 killer sets of Concentration Curls Supersetted with Reverse Grip Curls for a total of 12 reps per set. This is a detailing exercise that has worked wonders for my bicep peak. All totaled, that’s 13 sets for the Bicep part of my arm workout.
Next, I move on to my Tricep Workout:
I start off doing 6 sets of Overhead Extensions using maximum weight per set. I always do 20 reps on my first set, followed by 16 reps on my second set, then 12 reps on the third set, then 8 reps on my fourth set, 8 more reps on my fifth set and I finish off with another 12 reps for my 6th and final set. Form is particularly important on this exercise. I always try to emphasize keeping my elbows tight and in towards my ears while performing this exercise (as opposed to having my elbows hang out which makes it easier to do). Moving on, I next do 4 sets of Lying Extensions for 12-15 reps per set. This particular exercise really helps improve the shape and look of my Triceps. And, to finish off, I complete 4 sets of Tricep Kickbacks doing 12-15 reps per set. This exercise really gives my tris an unbelievable pump and I can barely move my arms after I’m done. All totaled, that’s 14 sets for the Tricep portion of my arm workout.
When done in sequential order, these size, shape and conditioning exercises keep my body guessing and, most importantly, keep my arms growing…and growing…and growing!
So, to sum up, my overall lifestyle is one in which it encompasses healthy living from morning to night. I live, eat and breathe the sport of NATURAL Bodybuilding and I couldn’t be more proud!
When trying to cut down do you prefer to use HIIT or just normal cardio?
I prefer normal cardio but I’m not a big fan! LOL I do it only because I have to if I’m preparing for a television show appearance, wrestling match or bodybuilding show (in order to look my best). But, to reiterate, I’m not very happy about it. Enough said. LOL
What is your Diet & Supplementation like?
On an average day, in the morning, before I begin my workout, I drink a protein shake consisting of whey protein isolate. My preference is Muscle Milk. About an hour after that, I eat a breakfast consisting of 1 cup of oatmeal and 6 eggs (i.e. 4 egg whites and 2 whole eggs). About 2-3 hours later, for my third meal of the day, I eat an 8oz. serving of lean turkey or lean beef along with 1 cup of steamed vegetables (i.e. carrots or broccoli) Then, I go to workout. On my way to the gym, I shake-up and start sipping two scoops (i.e.. one serving) of Vitargo’s Juicy Orange or Tropical Punch products made by GENr8. When I arrive at the gym, I immediately take one serving (i.e. 1900mg) of BCAAs (Branched Chain Amino Acids) and one Kre-Akaline by AAEFX. Then, I go back to sipping on the Vitargo shake throughout the first hour of my workout. I usually try to take a sip after every set in an attempt to ration it and have it last a full hour into my workout.
Next, after my workout, I consume one more serving of BCAAs and one more Kre-Akaline.
After that, I have a post-workout shake consisting of my whey protein-isolate of choice, along with two scoops (i.e. serving) of unflavored Vitargo S2. My post workout meal then consists of one serving of lean beef or fish, along with one serving of rice. Finally, right before I go to bed, I drink a casein shake.
That completes my normal, daily diet.
By the way, each of the supplements I take plays a vital role in the improvement of my physique. Vitargo supplements by GENr8, in particular, have helped to dramatically improve my physique more than any other products I’ve used in the past! Vitargo S2 is my favorite product in the GENr8 line because it moves through my stomach more than twice as fast as ordinary carbohydrates for rapid absorption and digestion…and it increases my insulin levels more than 168% higher than ordinary carbohydrates. In effect, it helps to rapidly restore glycogen levels to my body which is a main component for my recovery after a tough workout. I give it my highest personal recommendation. In fact, those supplements have worked so well on me that GENr8 has become a sponsor of my career…and I’m absolutely honored to be working with them. They’re a phenomenal company!!
Plans for the future?
I have several…I hope to continue my career as a Professional Wrestler (a couple of organizations have expressed interest in me already so we’ll see what happens).
I also will continue to represent the prestigious WNBF (World Natural Bodybuilding Organization) wherever I go in order to help promote the incredible world of Natural Bodybuilding and inspire kids and adults worldwide to live a healthy, drug-free lifestyle.
I will also continue to make television and radio appearances for CBS’ reality shows (especially during the summer when Big Brother returns).
I will also continue appearing in fitness magazines worldwide. And I’m also working with one of my best friends on getting some television projects off the ground. And, yes, I do see Bodybuilding as a big part of my future as well. So, as you can tell, I have A LOT of plans for the future…and I want to bring all of my fans with me every step of the way. If it wasn’t for them, none of my success would have been possible. I’m incredibly grateful for all of their continued love and support through this unbelievably exciting journey. And please check out my new website at www.MrPEC-Tacular.com for some MAJOR announcements coming up for 2010.
“I have the Physique of a World-Class Bodybuilder,
The Strength of a World-Class Powerlifter,
And The Intellect of a World-Class Scholar.
I am The Man, The Myth, The Legend…Mr. PEC-Tacular!
TAKE IT ALL IN!!”