CBBF- Canadian Bodybuilding Federation/OPA-Ontario Physique Association
- CBBF - 2005 - Level 1 - First competition, Windsor Cup, Canada - placed 1st in the middleweight category 155-165 lbs.
- CBBF - 2006 - Level 3 - Second competition, Ontario Naturals, Toronto, Canada - placed 1st in Lightweight category 145-155 lbs, placed on Team Ontario.
- CBBF - 2006 - Level 5 - Third competition, Canadian world qualifier, Toronto, Canada - placed 1st in the Lightweight category, 145-155 lbs, qualified me to complete on the Canadian team in Europe.
- CBBF - 2007 - Fourth competition, Canadian world qualifier, Toronto , Canada - placed second in the Short Classic bodybuilding category, lost in a judges vote 4-3.
- CBBF/IFBB - 2007 - Fifth competition, North American Bodybuilding, Ohio, convention centre, qualified by winning the Canadian world qualifier, placed third in North America.
- WNBF - 2008 - Sixth competition, Buffalo, US pro qualifier, placed first in the Lightweight 155-165 lbs, first in the Masters and overall, I was the highest ranking Canadian and earned my open Pro card in the WNBF. I missed the open overall by 1 point.
- WNBF - 2008 - Seventh competition, Indiana, Mid American bodybuilding - Dr. Joe Klemesky, first Pro show and placed 10th in the Lightweight category.
- WNBF - 2009 - Eighth competition, Struthers, Ohio, promoted by Stephanie Foley, competed in the open pairs category, placing first, my wife was the other pair and she gained her pro card at this show.
What is your background and how did you get started in bodybuilding?
Sports, hockey, track and field, baseball. I had a friend ask me if I wanted to try a bodybuilding show and I did in 2005 at age 37.
Why do you love bodybuilding?
The challenge day in and day out.
What is your training philosophy?
Building the pieces of the puzzle, sculpting each and every one to fit perfect. My off-season training does not vary much from the pre-contest training. My reps and weight will drop a great deal a couple of months prior to a show.
What's a good workout routine that has given you results?
- Monday - Chest, Biceps and Cardio. 12 sets for chest, 10 sets for biceps.. Blood volume, each rep to exhaustion.
- Tuesday - Hamstrings and Lower Back. 12 sets for hamstrings, 2 sets for lower back.
- Wednesday - OFF
- Thursday - Back, Triceps and Cardio. 12 sets for back, 10 sets for triceps.
- Friday - Shoulders. 12 sets.
- Saturday - Cardio.
- Sunday - Quads and Calves. 14 sets for quads, 8 sets for calves.
If you have to pick only 3 exercises, what would they be and why?
- Seated row machine - takes great strength.
- Weighted tricep dips - challenges the muscle.
- Leg press - works all muscles in lower body.
What is your philosophy on nutrition?
Eat clean all year around, allowing your bodyweight to increase around 15 -20 lbs in the off-season.
Give us a typical day in your off season diet:
- 7 am - Oatmeal, protein shake and supplements, 20 min. cardio.
- 10 am - Snack - apple and nuts.
- Noon - Chicken breast, veggies, sweet potato and supplements.
- 2:30 pm - Snack - apple and salad.
- 5-6:30 pm - Training session.
- 6:30 pm - Protein shake and banana.
- 7 pm - Chicken breast, veggies, brown rice and supplements.
- 9:30 pm - Protein shake and rice cake with peanut butter.
Give us a typical day in your diet (contest prep):
Same as above, but I rotate my carbs, high (3 carbs), medium (2 carbs), and low (1 carb).
What are your favorite meals and foods?
Stir fry with chicken, small portion of sauce added only.
Favorite cheat food?
Chocolate German cake with ice cream.
What's the best nutrition tip you could give to others?
Start an eating schedule of 6-8 meals daily as this will keep your metabolism working all day, and therefore the fat count will be lower - if you are eating the proper foods.
What supplements do you use that give you great results? How do you use them?
- Tribulus - Testosterone booster, one in morning with food and one, an hour prior to training.
- Protein - Perfect whey protein - Once in the morning, 40 grams with first meal, and once after a workout 40 grams.
- Caffeine - Use this when energy levels are low, 30 min. prior to training.
What brands do you think are offering the best products at the moment?
What do you think is a good off season muscle building stack?
What do you think is a good pre-contest/fat loss stack?
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Research the sport, attend shows as a spectator.
- Get a legitimate trainer/dietician on board.
- Be ready to train hard, be dedicated.
What is your best advice for looking your best on competition day?
Be dry (dehydrated) and make sure your tan is perfect and your posing trunks are acceptable.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
I see a lot of the same people at the gym day in and day out and they are training to stay healthy, I do the same thing but train to be perfect.
What shows have you got coming up, where can we see you compete?
Possibly Hamilton, Ontario - The Ontario Naturals, Amateur competition in Canada - 3 hours from the border of Port Huron.
What would you like to achieve in your natural bodybuilding career?
To win an overall at a Pro show, or the place top 5 in the Worlds in New York.
Who are your favorite bodybuilders and idols?
Jon Harris and Dave Goodin, The Texas Shredder
How Can People Contact You?
How can people contact you?
Email: email@example.com - this is my home email address