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Phil Placko Athlete Profile

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In 2008, Phil competed in his first show, placing second. This year Phil took home a 1st place Masters and Novice finish at the Tri-State Championships.
Phil Placko

Phil Placko's Stats

NamePhil Placko
Age43
LocationStruthers, Ohio
Height5'9"
Weight (On)165 lbs
Years Training20
Favorite Body PartChest
Favorite ExerciseAnything for chest
Favorite SupplementBeverly International products

Your Background

Competition History

  • Northern States Supernaturals (first show) 2nd Masters and 2nd Novice (New York)
  • Cardinal Classic (Ohio) 2nd Masters and 3rd open lightweight
  • Tri-State Championships (Dayton Ohio) 1st place Masters and 1st place novice
  • Test Judge for the 2009 Cardinal Classic in Ohio

What is your background and how did you get started in bodybuilding?

I own a small tanning salon with a private gym but ran Bally's Health clubs for 7 years in Ohio and PA. I have always had the love for bodybuilding but finally in 2007 I just felt it was time to see if I had what it takes to compete with the diet and training, and went to my first competition in 2008.

Why do you love bodybuilding?

I just love everything about it. All the people I have met, the challenge of pushing my body to the edge and going past that and the biggest part is with the proper diet and training watching my body change from show to show and every year.

Training

What is your training philosophy?

I pretty much train the same all year.....HEAVY and six days per week. I do not do hardly any cardio because my body just does not seem to need it until I am about 6 weeks from the show and need to get the finishing touches. During the cutting phase (about 13 weeks out), I will still lift heavy but tend to do higher reps and keep them around 30 seconds or less between sets. Off season around 45 seconds. So I tend to stay pretty quick which generally keeps me lean.

Phil Placko Training

What's a good workout routine that has given you results?

Monday - Chest, Triceps and Abs (if pre-contest)

  • Bench Press. 2 Warmup and 3 working sets. 135 warm up. 225, 250, 275 pounds. Always 10 reps unless a heavy day, then no less then 6 reps.
  • Incline Dumbbell Press or Incline Barbell Press. Switch exercise week to week. 3 heavy working sets. 185, 225, 245 pounds.
  • Cables. 3 sets of each...upper, mid and lower. 60, 80 and 90 pounds.
  • Dips. 3 sets of 15-20 reps.
  • Triceps. 3 sets of 10 with different bars. 2 pushdowns and 1 reverse grip. 160, 170 and 180 pounds.
  • Abs. 500 situps with a broom stick, 500 leg raises, 200 cable crunches.

Tuesday - Quads, Calves and Tibia

Wednesday - Back and Abs (if pre-contest)

Phil Placko PosingThursday - Hamstrings, Calves, Tibia, and Abs (if pre-contest)

Friday - Shoulders

Saturday - Arms and Abs (if pre-contest)

Saturday and Sunday - OFF

If you have to pick only 3 exercises, what would they be and why?

  1. Bench Press - love the heavy weights.
  2. Dumbbell Curls - love the pumps.
  3. Leg Press - Love the sick looks you get when the machine in loaded.

What's the best training tip you could give to others?

Always train as hard as you can but ALWAYS listen to your body...especially when you get older.

Nutrition

Phil Placko Natural BodybuilderWhat is your philosophy on nutrition?

Always eat lean and healthy but don't feel bad on your cheat days...I feel if your body says I need it than eat it.

Give us a typical day in your off season diet:

  • Full breakfast of 1/2 dozen egg whites and one whole egg with cup of oatmeal.
  • Protein shake 40-60 grams after work out.
  • 2 chicken breasts and a lot of veggies.
  • Another protein shake around 40-60 grams of protein.
  • 2 chicken breasts and sweet potatoes and veggies, or a nice big steak...depends on the mood.
  • Bed time protein shake 40-50 grams of protein.
  • BUT if I am hungry for hot dogs or pizza or burger I eat it, not more than once in a week, but I eat it.

Give us a typical day in your diet (contest prep):

Almost exactly the same, but will have 2 low carb days (under 60 grams) and high protein (around 250-300), and then the third day high carb (around 250) and low protein (around 100 grams), and only a cheat meal until 5 weeks out - than no cheat meals at all. But will still have filet steak 6 oz once per week.

What are your favorite meals and foods?

Love steak. Could eat it everyday. And sweet potato. And I like dinner best.

Favorite cheat food?

Pizza, pasta or hot dogs.

What's the best diet tip you could give to others?

Eat well all the time and it won't be so hard to tighten the diet for pre-contest.

Supplements

What supplements do you use that give you great results? How do you use them?

  1. Beverly International proteins for all shakes, no sugar, no fats, low sodium and taste great.
  2. Beverly International aminos. I take the mass amino and liver with each meal and 1 per lb of body weight.
  3. NO Xplode for pre-workout.

What brands do you think are offering the best products at the moment?

I really like Beverly International.

What do you think is a good off season muscle building stack?

Creatine, L-glutamine, Bcaa's, protein.

What do you think is a good pre-contest/fat loss stack?

I like the lean out and 7-keto from Beverly International. That's all I use for fat burners.

Advice For Others

Phil Placko Side ChestWhat are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. Stay natural and don't get discouraged when you are in between diets...it will all dial in.
  2. Don't cheat on your meals during contest prep.
  3. Practice your poses...it means more than you think on stage.

What is your best advice for looking your best on competition day?

Be proud of your self...you worked hard and it will show.

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

My wife keeps me motivated and I blast some hardcore music while I workout.

Future Plans

What shows have you got coming up, where can we see you compete?

Northern States Supernaturals in NY (where I had my first show) in march 2010...that's where I want to get my card.

What would you like to achieve in your natural bodybuilding career?

MY PRO CARD and be the guest poser at a great show like the Cardinal Classic in Ohio.

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

Frank Zane...the Giant Killer.

How Can People Contact You?

How can people contact you?

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Comments (2)

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Jeff
Posted Sun, 08/21/2011 - 14:01

You are indeed ripped, a great muscular look. Impressed with exercise routines. Impressive biceps, nice work and best wishes for much success.

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marge baker
Posted Thu, 08/16/2012 - 10:51

IM VERY PROUD OF YOU SON LOVE YOU MOM

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