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Roland "Junior" Seda Athlete Profile

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Junior Seda has been competing for 11 years and in 2009 won his WNBF Pro Card at the INBF Hercules Championships.
Roland "Junior" Seda

Roland "Junior" Seda's Stats

NameRoland "Junior" Seda
Born1973
LocationElmhurst, NY
Height5'8"
Weight (On)151 lbs
Years Training18
Favorite Body PartBack
Favorite ExerciseEZ Bar Curl
Favorite SupplementGaspari Mitotropin

Your Background

Competition History

  • 1999 NPC Platinum Classic, 5th place novice middleweight
  • 2000 NPC Platinum Classic, 2nd place novice middleweight
  • 2002 NPC Platinum Classic, 4th place novice middleweight
  • 2003 NPC Platinum Classic, 3rd place novice middleweight
  • 2005 INBF Natural NYC, 1st place open light-heavyweight
  • 2006 INBF Hercules Championship, 6th place novice middleweight
  • 2008 INBF Hercules Championship, 6th place novice middleweight
  • 2008 INBF L.I. Experience, 1st place open middleweight
  • 2009 INBF Hercules Championship, 1st place open lightweight (earned WNBF pro-card)

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

I’ve always been into sports (baseball, football, basketball) since I was a child. My father got me started into bodybuilding when I was 17 years old and bought me a gym membership. I learned a lot from him. He currently competes in INBF Master's competitions. We inspire each other.

Why do you love bodybuilding?

I love training and preparing for a competition. It’s like a hobby for me and it helps me control my diabetes. (I’ve had type I diabetes since I was twelve years old)

Junior Seda Natural Bodybuilder

Training

What is your training philosophy?

I train at a much slower pace and heavier in the off-season. Pre contest time, I train at a faster pace (lots of supersets), lighter and higher reps until I fully exhaust the muscle completely.

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

Monday - Shoulders, Triceps and Calves
Shoulders
Exercise Sets Reps
One Arm Dumbbell or Cable Lateral Raise 4 12 to 15
Alternate Dumbbell Front Raise 4 12 to 15
Reverse Pec Dec 4 12 to 15
Cable Reverse Fly 4 12
Seated Arnold Press 3 10 to 12
Smith Machine Shoulder Press 3 10 to 12
Smith Machine Upright Row 3 10
Dumbbell Shrug (superset w/BTB Shrugs) 3 10
Behind the Back Barbell Shrug on Smith Machine 3 12
Machine Lateral Raise (FST7 - 30 seconds rest between sets) 7 12
Triceps
Exercise Sets Reps
Cable Tricep Extension With Rope 4 10 to 12
EZ Bar Skullcrusher 4 12
Standing Overhead Tricep Extension With Rope 4 12
One Arm Dumbbell Kickback 4 12
Tricep Dip Machine 4 12
Calves
Exercise Sets Reps
Seated Calf Raise 4 25
Leg Press Calf Raises 4 25
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Chin Up 3 12
Deadlift 4 10 to 12
T-Bar Row 3 10
One Arm Dumbbell Row 3 10
Seated Cable Row With Rope 3 12
Underhand Grip Lat Pull Down 3 12
Lat Pull Down 3 12
Straight Arm Lat Pull Down w/Rope (FST7 - 30 Seconds rest) 7 12
Biceps
Exercise Sets Reps
Alternate Seated Dumbbell Curl 3 10 to 12
Alternate Seated Hammer Curl 3-4 10 to 12
Close Grip EZ Bar Curl 4 10 to 12
Dumbbell Preacher Curl 4 10 to 12
Wednesday - Quads and Calves
Quads
Exercise Sets Reps
Leg Extension 4 12
Leg Press 4 12
Hack Squat 4 10 to 12
Smith Machine Front Squat 4-5 10 to 12
Single Leg Extension (FST7 - 30 Seconds Rest) 7 12
Dumbbell Lunge 3 10
Hip Abduction Machine 3 12 to 15
Hip Adduction Machine 3 12 to 15
Calves
Exercise Sets Reps
Seated Calf Raise 4 25
Leg Press Calf Raises 4 25
Thursday - Chest and Light Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 10 to 12
Incline Bench Press 3 10
Dumbbell Incline Flys 3 12
Dumbbell Bench Press 3-4 10 to 12
Cable Crossovers 3 12
Decline Dumbbell Bench Press 3 12
Triceps
Exercise Sets Reps
One Arm Seated Dumbbell Extension 3 15
Rope Tricep Extension or One Arm Cable Extensions (FST7) 7 12
Friday - Hamstrings, Biceps and Calves
Hamstrings
Exercise Sets Reps
Dumbbell Stiff Leg Deadlift 4 12
Hyperextension 3 10 to 12
Leg Curl 4 10 to 12
Standing Leg Curl Machine 3 10 to 12
Seated Leg Curl Machine 3 10 to 12
Glute Machine 3 10 to 12
Biceps
Exercise Sets Reps
Concentration Curl 3 12 to 15
Seated Cable Preacher Curl or High Pulley Curls (FST7) 7 12
Calves
Exercise Sets Reps
Seated Calf Raise 4 25
Leg Press Calf Raise 4 25

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

  1. Front squats.
  2. Deadlifts.
  3. Dumbbell bench press.

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

Be consistent and patient in your training, success does not come over night. Training (in bodybuilding) is only a part of the equation, the rest is diet, rest and your cardio.

Nutrition

Junior Seda TrainingWhat is your philosophy on nutrition?

You are what you eat. In bodybuilding and everyday life: you eat good then you feel and look good.

Give us a typical day in your off season diet:

  • Breakfast Meal 1 - (After A.M. CARDIO) 6:30 am - 4-5 egg whites w/ Mrs. Dash seasoning, 1 cup of oatmeal w/ cinnamon & raisins, 1 cup of coffee (if needed), 1 cup of O.J. w/ my multivitamin.
  • Meal 2 - (Snack) 10 am - Smuckers all-natural peanut butter w/ sugar free Smuckers preserves on whole wheat bread, yogurt or cottage cheese.
  • Meal 3 - (Lunch) 12:20 pm - Grilled chicken or fish of steak, 1 cup of brown rice, mixed vegetables or mixed green salad w/ olive oil or fat-free dressing, Crystal Light.
  • Meal 4 - (Snack) pre-workout 3:30 pm - Bagel w/ Smuckers all-natural peanut butter, Crystal Light.
  • Meal 5 - (Dinner) 6:30 pm post-workout - Grilled chicken or fish of steak, 1 cup of brown rice, mixed vegetables or mixed green salad w/ olive oil or fat-free dressing, Crystal Light.
  • Meal 6 - (Snack) 9 pm - 1 cup of plain yogurt or cottage cheese or 3-4 egg whites, fruit.

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

  • Breakfast Meal 1 - (After AM CARDIO) 6:30 am - 5 egg whites w/ Mrs. Dash seasoning, 1/2 cup of oatmeal w/ cinnamon & raisins, 1 cup of coffee (if needed), 1 cup of O.J. w/ my multivitamin.
  • Meal 2 - (Snack) 10 am - Tuna fish w/ mustard on whole wheat bread, yogurt or cottage cheese.
  • Meal 3 - (Lunch) 12:20 pm - Grilled chicken or fish of steak, 1 cup of brown rice, mixed vegetables or mixed green salad w/ olive oil or fat-free dressing, Crystal Light.
  • Meal 4 - (Snack) pre-workout 3:30 pm - Bagel w/ Smuckers all-natural peanut butter, Crystal Light.
  • Meal 5 - (Dinner) 6:30 pm post workout - Grilled chicken or fish of steak, 1 cup of brown rice, mixed vegetables or mixed green salad w/ olive oil or fat-free dressing, Crystal Light.
  • Meal 6 - (Snack) 9 pm - 3-4 egg whites, 3 slices of turkey bacon.

What are your favorite meals and foods?

Chicken or fish (broiled or grilled) w/ brown rice.

Favorite cheat food?

Pizza.

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

Try to get as much as protein from whole foods as possible. Do not depend on protein shakes too much. (I much rather spend my money on eggs, steaks, potatoes than on protein powders) They are good if you don’t have time for a protein meal but your body absorbs nutrients from whole foods better than from powders. Nutrition is as important as training, all the time in the gym does not meaning anything if you don’t put the right things into your body from proper nutrition.

Supplements

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

  1. Gaspari Nutrition Mitotropin - I use it the last 30 days before a show to get completely shredded (It helped me earn my WNBF pro card last June’09 (2009 INBF Hercules Championship) - lightweight class.
  2. Egg whites - My main protein source for breakfast after my A.M. cardio session at home.
  3. Twinlab Daily One Caps - Multivitamin, multimineral - take it with my breakfast.

Junior Seda WNBF Pro Bodybuilder

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

Gaspari Nutrition, BSN.

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

I would say Gaspari Nutrition Superpump 250 and SizeOn.

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

Gaspari Nutrition Mitotropin.

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

  1. If you have your mind set on it, don’t let anybody stand in your way.
  2. Besides training, nutrition, and cardio, posing is probably the most important thing for you to practice (mandatory poses).
  3. Always keep a positive mindset.

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

Keep it simple. If it works for you, keep it up. Things go wrong when you try something new that might work for someone else. Train hard, eat right and practice your posing, and always keep a positive attitude and believe in yourself and everything will go great that day.

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

I stay motivated because I always look to improve my physique better than the year before. If someone is having trouble staying on track than maybe it’s just your body telling you that you need a little break. Do that and most likely you’ll come back to the gym hungry and ready to hit the weights.

Future Plans

Junior Seda BicepsWhat shows have you got coming up, where can we see you compete?

The 2010 WNBF New England Classic in Marlborough, MA. Saturday June 5th.

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

Give it the best I got and continue improving everyday.

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

I would say my idol is my father but my wife is my cornerstone in life and in bodybuilding. My favorite bodybuilders are Flex Wheeler and Dexter Jackson. I met them both and they are really cool, down to earth people.

How Can People Contact You?

How can people contact you?

Via email: juniorseda@yahoo.com

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