Natural Great Philip Ricardo Talks With Simplyshredded

IFPA Pro Philip Ricardo Talks With Simplyshredded.com

How did you get started with bodybuilding?

I grew up playing Football and loving it. Football kept me healthy and active, and in High School I was introduced to the weight room where I saw dramatic changes in muscularity and strength quickly and naturally. I was slim, but muscular all the way through High School and early in my first 3 years of the Marine Corps when a co-worker entered me in the Iwakuni Japan Marine Corps Base Bodybuilding championships in 1992 without my knowledge and I was thrust into competition. I didn’t know how to pose, wore multicolored speedos, and didn’t shave my body hair and still managed to win my weight class. Getting that individual 1st place trophy and being on stage in front of the crowd got me hooked! 39 shows and 22 more 1st place trophies later, I still love the sport and feel nervous before each competition and have been drug free throughout my entire career. I was very fortunate to get involved with many Natural Organizations and become successful in each of them. I turned Professional in 4 different organizations and having a chance to do that in these organizations have kept me focused and motivated in the sport of bodybuilding – knowing that I don’t have to take drugs to become a professional bodybuilder or to be a successful by having other federations that features only Natural Athletes (for the most part) has prolonged my career in the sport.

What is your diet like?

In order to achieve the ultimate condition that my body could achieve without losing too much muscle mass, nutrition is definitely the number one ingredient for getting that desired look. I changed my preparation from a mere 4-6 weeks of dieting and cardio to 12-16 weeks and that made a major difference in my physique. The extra prep time allowed me to slowly get used to dieting (no longer eating cheeseburgers and pizza is very tough for me), and to hold on to as much muscle as possible, optimally losing no more than a pound or two a week. Any more weight loss per week will risk you stepping on stage or for a photo shoot looking smaller and flat from excessive muscle wasting. If you give your body the right amount of nutrients and calories to lose that one to two pounds per week, you will find yourself looking bigger and better naked (which is what counts our line of business) than you normally look in the off-season, even though your clothes will be a bit baggy on you by the end of your diet.

Nutritionally

I kept a high protein low fat and carb approach that included High (250grams), medium (125grams), and low carbohydrate days (50grams) rotated throughout the week dependant on my training and activity level. For example, if I had a double cardio day and a hardcore weight training session (Legs) I would have a high carb day. On the weekends when Im sitting around watching movies or football, I would have a low carb day. I would also have a cheat day once a week where I allow myself to eat anything, and also a day when I would throw in a steak for the red meat to help energize my muscles. Another important ingredient is Water, and I would drink around 1.5 to 2 gallons a day!

Where does your motivation come from?

Ive always been competitive, even as a child playing football and now as a Marine, I always want to excel in everything I do. I get motivation from looking at other champions and wanting to reach their levels and to be a positive role model for my family, friends, and the Bodybuilding world in general. When I prepare for competition, I always keep in mind that the competition is training just as hard – if not harder – than I am, and I have to push myself past my comfort zone in order to reach my optimal shape.

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

I prefer normal cardio like low impact incline treadmill, elliptical, or the rotating stair climber. Being in the Marine Corps, there are times when I have to do extreme training, Cross-fit, and forced Marches which can affect my energy levels for weight training in a negative way, which is why I stick with the low impact cardio that keeps my heart rate at the fat burning levels, not muscle burning. HIIT has been very effective for most athletes, and I have tried it before and feel can be beneficial if implemented correctly, but for me I want to spend the majority of energy on lifting Heavy weights. Its the heavy, intense weight training that leads to bigger and denser your muscles, which can make you look more impressive onstage if you have great condition to go along with it.

What is your Diet like?

My diet basically looks like this for pre-contest:

1.0600 – 8 eggs (1-2 yolks) 1 bowl of oatmeal (enough for about 30-50 grams of carbs…about 1 cup) and multi-vitamin.
2.0830 – protein shake with 16 oz of with water and omega 3 fatty acid, CLA, or Flax Oil.
3.1030 – 1 can of tuna with mustard and 1 cup of brown rice and 5 grams of Glutamine
4.1300 – (after workout) Protein shake with Glutamine and yams and Vitamin C/E.
5.1600 – 2 chicken breasts, 1-cup brown rice or yam.
6.1900 – 2 chicken breast or fish (tuna, salmon, or whatever you like w/out oil) and broccoli and or green beans or salad w/balsamic vinegar or lemon juice.
7.2130 – Lean Sirloin or Flank Steak w/salad w/balsamic vinegar (eat Steak at least 2x per week.)
8.Bedtime – 1 scoop of protein powder and glutamine in water.

Off-season is similar except I add carbohydrates with all of my meals (mostly brown rice) and I would eat more steak and chicken thighs in some meals and an occasional pasta meal as well twice a week.

What is your supplementation like?

My supplements are broken down like this:
Protein Powders:

Due to my hectic schedule, this is my saving grace. I tend to eat a solid breakfast and pre-workout meal, then add a whey protein shake after training, and while I am training my clients in the evening I pound a shake that includes both whey and casein/miscellean protein so that I have a quick acting and slow digesting protein in my system to hold me over until I finish work. I will also have a casein/miscellean protein shake with L-Glutamine powder prior to bed to serve as an anti-catabolic shake, keeping me in an anabolic state while I sleep.
Creatine:

As a slow gainer, I need a supplement that helps with my muscle endurance and muscle hydration and Creatine is it! Creatine Monohydrate and Creatine Ethyl Ester have helped me to maintain size and strength, especially during precontest training. I tend to take 5 grams of creatine 30 minutes before weight training and immediately after, as well as taking 5 grams with a protein shake on non-training days. With the new Creatine, Nitric-Oxide, and Glutamine products on the market now, I find an even more effective pre-workout source that keeps me focused even when I am on a low carbohydrate diet and my energy is extremely low.
L-Glutamine:

As the most abundant amino acid in skeletal muscles, Glutamine is key during hardcore training and competition dieting. Depending on your bodyweight, I suggest taking anywhere from 5-10 grams of Glutamine divided into 5 gram doses prior to training, immediately after and/or right before going to bed on an empty stomach to promote natural growth hormone, which accelerates protein synthesis and positive nitrogen balance. Taking too much can overload your liver…especially if you are taking other supplements…so taking as little as 5 grams is enough to make a big difference in your recovery from hardcore training. Glutamine has also been sited to improve your immune system, which is key during extreme dieting when your body is susceptible to injury and illness.
Potent Fat-burner:

If you look at most fat-burners the ingredients are similar except for maybe one ingredient that is that products special formula which may separate it from the others. Find the one that works for you and use it not only for the thermogenic properties during dieting but also for the mental and energy boost if you need it…I know I do!!! Most fat burners contain caffeine, green tea, guarana, and tyrosine, so if you are trying to avoid these substances (especially caffeine) -Beware! There are fat-burners without out caffeine, but bottom line is if you need a kick-start to your day and your diet fat-burners are effective if used in conjunction with a proper diet and cardio. I use them twice per day…first thing in the morning and mid-afternoon. Please read the directions on all products to see if you need to take them on an empty stomach or with meals. When competing in Drug Free organizations beware of the ingredients to see if it is a banned substance (i.e.: ephedrine, which is banned…I found out the hard way!!!) as well as ensuring that you are not combining too many products with caffeine or other ingredients that may pose a health risk to you. Since I have a very busy schedule, I need the caffeine boost and I enjoy the energy rush first thing in the morning prior to my cardio sessions, and I can feel my body heat up like a furnace all day long because of it.

Plans for the future?

I took 2009 off due to my deployment to Iraq and the birth of my daughter, Ariana. In 2010, I plan to come with the IFPA and PNBA starting in September through November.