Your Background
Competition History
- 1979 AAU Mr. New Hampshire (first contest - got smoked)
- 1980 NPC Teen Bay State 5th place
- 1981 Mr. Manadnock County 2nd place
- 1989 NPC Northwest 2nd place
- 1989 NPC Olympia Natural 2nd place
- 1990 NPC Emerald Cup 5th place
- 1990 NPC Pacific Northwest 1st place
- 1991 NPC Vancouver Natural 2nd Place
- 1991 NPC Pacific Northwest 2nd place (National Qualified)
- 1991 NPC Northwest (couples) 1st place (National Qualified)
- 2007 INBF Alamo Showdown 1st place and overall Masters (Pro Card)
- 2010 INBA Gulf Coast Championship Open and Masters Champion (Pro Card)
- 2010 PNBA Pro Natural Olympia / Bronze Medal
What is your background and how did you get started in bodybuilding?
The first time I saw a bodybuilding contest on TV at the age of nine, I knew that is what I wanted to look like. My brother got a weight set when I was 12 years old and I have been hooked from that day on!
Why do you love bodybuilding?
There is nothing that strengthens the body and mind like bodybuilding. The discipline and concentration required to be successful in this sport has helped me to be successful in everything I put mind to do.
Training
What is your training philosophy?
My training stays pretty consistent throughout the season. I ramp it up for the competitions primarily with more cardio and train heavy. I believe it is important to try and maintain your strength up to a competition for muscle density as well as to gauge your carbohydrate intakes.
What's a good workout routine that has given you results?
- Monday - Legs and Arms
- Tuesday - OFF
- Wednesday - Shoulders, Back and Chest
- Thursday - OFF
- Friday - Legs and Arms
- Saturday - OFF
- Sunday - OFF
Following week I switch workouts, i.e.; legs and arms on Wednesday and shoulders/back/chest on Monday and Friday.
| Monday | ||
|---|---|---|
| Legs and Arms | ||
| Exercise | Sets | Reps |
| Leg Curl (superset w/ Leg Extension) | 3 | 8-10 |
| Leg Extension | 3 | 8-10 |
| Squat | 5 | 6-8 |
| Smith Machine Calf Raise | 3 | 8-10 |
| Dumbbell Curl (superset w/Tricep Press) | 3 | 8 |
| Tricep Press | 3 | 8 |
| Abs | ||
| Wednesday | ||
|---|---|---|
| Shoulders, Back and Chest | ||
| Exercise | Sets | Reps |
| Side Lateral Raise | 3 | 8-10 |
| Pull Up (superset w/Dumbbell Bench Press) | 3 | 8-10 |
| Dumbbell Bench Press | 3 | 8-10 |
| Rear Lateral (superset w/Incline Flyes) | 3 | 8-10 |
| Incline Dumbbell Flye | 3 | 8-10 |
| Bent Over Row (superset w/Dips) | 3 | 8-10 |
| Dips | 3 | 8-10 |
| Front Dumbbell Raise | 3 | 6-8 |
| One Arm Dumbbell Row | 5 | 8-10 |
| Abs | ||
| Friday | ||
|---|---|---|
| Legs and Arms | ||
| Exercise | Sets | Reps |
| Leg Curl (superset w/Leg Extension) | 3 | 8-10 |
| Leg Extension | 3 | 8-10 |
| Smith Machine Squat | 5 | 8-10 |
| Walking Lunge | 3 | 10 |
| Seated Calf Raise | 3 | 10 |
| Stiff Leg Deadlift | 3 | 10 |
| Barbell Curl (superset w/Tricep Push Up) | 3 | 8-10 |
| Tricep Push Up | 3 | 8-10 |
| Abs | ||
If you have to pick only 3 exercises, what would they be and why?
- Bent over Rows: There is no substitute for this movement, the only way to build a complete back.
- Walking Barbell Lunges: Works every muscle in the legs as well as stabilizer muscles in the upper body.
- Dips: Best compound movement for the upper body.
What’s the best training tip you could give to others?
Use weights that you can control through the complete range of motion concentrating on the muscle contraction. (Avoid using momentum to move the weight.)
Nutrition
What is your philosophy on nutrition?
I believe in getting all my nutrients through food sources therefore do not take any supplements.
Give us a typical day in your off season diet:
- 1st meal/Breakfast: Six egg whites with one yolk, 1 cup of oatmeal with fruit, one glass of apple juice.
- 2nd meal/Post workout meal: Two Bagels, 1/3 lb of chicken or turkey, glass of milk.
- 3rd meal: 1/3 lb pasta with marinara sauce and 1/3 lb chicken, ½ cup veggies, milk.
- 4th meal: 1 ½ cups white rice with homemade turkey chili.
- 5th meal: 1/3 lb chicken/turkey/fish, 1 ½ cups shredded wheat.
Give us a typical day in your diet (contest prep):
- 1st meal: 6 egg whites w/ one yolk, 1 cup oatmeal with fruit, one glass apple juice.
- 2nd meal: 1 cup brown rice with 1/3 lb. chicken/turkey and 1 cup veggies.
- 3rd meal: 1 cup brown rice with 1/3 lb. chicken/turkey and 1 cup veggies.
- 4th meal: 1 cup brown rice with 1/3 lb. chicken/turkey and 1 cup veggies.
- 5th meal: 1 cup brown rice with 1/3 lb. chicken/turkey and a salad with vinaigrette.
What are your favorite meals and foods?
Turkey chili over brown rice.
Favorite cheat food?
Pizza.
What’s the best nutrition tip you could give to others?
Get your protein from quality food sources such as eggs, red meat, poultry, and fish. Protein supplements are inferior to a diet of whole foods. But if you absolutely have to use a protein supplement for convenience get only pure egg white.
Supplements
What brands do you think are offering the best products at the moment?
Supplements are inferior sources of nutrition and can do more damage than good.
What do you think is a good off season muscle building stack?
Chicken and eggs with a plate of pasta.
What do you think is a good pre-contest/fat loss stack?
Egg whites and a green salad with vinaigrette.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Always train with all out intensity.
- Eat the best quality foods to build and refuel your muscles/avoid supplements.
- Put as much emphasis on recovery as you do on training.
What is your best advice for looking your best on competition day?
Don’t do anything last minute that you haven’t experimented with before.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Go to a natural bodybuilding show. Then plan to do a show and use that as motivation....not to embarrass yourself when you walk on stage.
Future Plans
What shows have you got coming up, where can we see you compete?
I am going NPC this year, competing against the “not so” naturals!
What would you like to achieve in your natural bodybuilding career?
Use my lifetime of knowledge to help others reach their potential.
Favorite Competitors/Idols
Who are your favorite bodybuilders and idols?
Frank Zane / Arnold Schwarzenegger / Dave Goodin.
How Can People Contact You?
Email: bodyshop.sa@hotmail.com
Photo Gallery
Comments (9)
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Posted Sat, 12/11/2010 - 07:39
Look awesome mate, keep it up!
Hopefully some day I will look as good as that.
cheers
Posted Sun, 04/17/2011 - 02:21
I'm new to building muscle. I was wondering if you can give me advice on what is the best simple basic healthy diet to get huge and what basic simple routine to follow. Thanks
weight>186 lbs.
age>39
body fat>18%
height>6',0"
Posted Sun, 07/24/2011 - 14:29
Hi Chad,
Sorry it took so long to get back......well first the diet depends on your own lifestyle and metabolic as well as genetic makeup. My diet is high in complex carbs, low fat and moderately high protein (approx. 1 gram per lb. of bodyweight). That may or may not do for you but you need to experiemnet with it and see what works as everyone is different and it will change as you get older. Mainly I recommend to stay away from supplements and get your nutrition from foods. The only supplement I take is a B-Complex vitamin every other day.
Your training should be based on compound movements for mass and isolation movements for shape.
Examples of compound movements are Bentover Rows and Deadlifts for Back, Squats and Lunges for Quads,
Dumbell or Barbell bench press for chest....etc. You need to train as heavy as you can in good form. Never sacrifice your technique as you increase your weights. In other words use weights you can control and push it to the limit with all out intensity!
Train Hard,
Michael
Posted Mon, 10/24/2011 - 13:31
Hey Michael,
Just wanted to thank you again for working with me on my posing for the Cape Cod Natural. Been interesting trying to bulk up again and still trying to eat clean since the last show but at this point it's all a learning curve. I'll keep you updated on how things are going but as of right now starting to get back into the swing of things and come in a little bigger and leaner than I did in September. Thanks again. Let me know when you get back in NH we'll have to hit the gym together one day.
Posted Tue, 12/04/2012 - 20:36
Are you still helping with contest prep here in SA?
Posted Thu, 01/31/2013 - 20:59
was wondering if you had any tips for a person starting out ive worked out for years in military but never really had a plan
Posted Fri, 04/05/2013 - 18:29
Hi Robert,
Yeah gotta have a plan. Give me a call 210-835-7602 or email me direct at mikopaq@hotmail.com
Michael
Posted Fri, 04/05/2013 - 18:29
Hi Robert,
Yeah gotta have a plan. Give me a call 210-835-7602 or email me direct at mikopaq@hotmail.com
Michael
Posted Thu, 04/18/2013 - 22:02
Michael,
I have always wondered a comparison between non supplemented training and supplemented. It goes to show that the diet is so important and you have achieved that look without supplements. Maybe they can help some, possibly bulking, using the highest quality ingredients but in price competitve niche, shortcuts are made. Seems to be a very lucrative market! Maybe it is all hype?
For those looking to get bigger, certainly concentrating on compound excercisesfor those large muscle groups, your advice seems logical on the mass movements. Makes sense too; a large muscle with a size increase is bound to look and weigh more than a bicep enlargement!
i`m 47 and recovering from a serious RTA injury so I am inspired that there is hope for me in my efforts.
Well done and good luck with the future.
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