- 2005 NPC Mid Atlantic-3rd -Novice Lightweight
- 2005 NPC X-Calibur-2nd-- Bantamweight
- 2005 NPC Muscle Beach-1st - Bantamweight
- 2005 NPC Natural Empire States-1st - Bantamweight
- 2005 NPC Northeast Open-1st/2nd- Bantamweight/Novice Lightweight
- 2005 INBF Amateur Worlds-3rd- Bantamweight
- 2006 INBF Natural Northeast-1st-Bantamweight & OVERALL(Pro Card)
- 2006 INBF Natural Hercules-1st -Bantamweight
- 2006 USBF NYS Natural-1st- Bantamweight and Jr. Lightweight & 2 OVERALLS
- 2006 INBF Amateur Worlds-1st -Bantamweight & OVERALL
- 2007 WNBF Pro Natural Mr. Mrs. Universe-2nd - Lightweight (DEBUT)
- 2007 WNBF Pro Natural World Championships-2nd- Lightweight
- 2008 WNBF Pro Natural World Championships- 3rd- Lightweight
- 2009 WNBF Pro Natural American Championships-2nd-Lightweight
- 2009 WNBF Pro Mid-America Championships-2nd-Lightweights
What is your background and how did you get started in bodybuilding?
I was never into bodybuilding and never imagined myself doing it. I got into weight training for the reason of gaining weight to wrestle for the Rider University wrestling team. I came into college weighing only 110 lbs and needed to get to 125 lbs.
I began weight training and started to see results and at that time, bodybuilding was still not a thought in my mind. A guy that trained at my gym, who was a competitive bodybuilder, noticed my gains and told me that I would do well in bodybuilding. I was always up for new things and a challenge, so I began to train for it and with his help, did my first show in May 2005. I got hooked and never looked back.
I was always into working out but didn't get serious with it until 2005, just a few short months before stepping on stage for the first time.
Why do you love bodybuilding?
There is so much to love about natural bodybuilding. I love going to the gym and training for hours. I love seeing the results that I achieve from the hardcore training. I love being on stage and showing off what I've accomplished. I love traveling to different shows and meeting new competitors and fans. I love any and everything that relates to bodybuilding as a whole.
There not much to dislike about the sport, besides the dieting and 5:00AM workouts/cardio I have to do. But in the end, being able to accomplish my goals is well worth the dieting and early morning training.
What is your training philosophy?
Bodybuilding to me is not just a hobby or a sport; it’s a job and a way of life. In order to be the best at this sport, you have to be willing to give your all 24/7, 365. There is no such thing as an off-season in this sport. In order to achieve your goal, you have to be willing to sacrifice.
What's a good workout routine that has given you results?
A typical day in the gym can last anywhere from 2-3 1/2 hours. I typically train 6-8 exercises per body part for about 4-5 sets. My rep range is from 20-6. In-season, I incorporate drop sets on pretty much everything.
- Cable Curl
- Preacher Curl
- Dumbbell Curl
- Hammer Curl
- Cable Tricep Extension
- One Arm Cable Tricep Extension
- Leg Extension
- Leg Press
- Barbell Lunge
- Hack Squat
- Seated Leg Curl
- Lying Leg Curl
- Stiff Leg Deadlift
If you have to pick only 3 exercises, what would they be and why?
- Barbell Rows - Most dominant back exercises for adding on thickness.
- Military Press - Best way to build thick delts.
- Barbell Curls - The king of building big arms.
What's the best training tip you could give to others?
Train hard, heavy and smart. Push you body to its limits but know your limits.
What is your philosophy on nutrition?
If you want quality gains you have to eat quality foods. Eat to win!
Give us a typical day in your off season diet:
Off-season is dedicated to packing on the size, so I eat any and everything I want. My training is very intense so that is why I am able to stay pretty lean even in the off-season and not have to worry about being out of shape.
Give us a typical day in your diet (contest prep):
- Breakfast - Oats, egg whites
- Meals 2, 3, 4 - Chicken or fish, sweet potato or rice, vegetables
- Dinner - Chicken or fish, vegetables
What are your favorite meals and foods?
I am a big fan of beef and sweet potatoes.
Favorite cheat food?
Where do I start? Pizza, cheeseburgers, cheesesteaks and mint chocolate ice cream.
What's the best nutrition tip you could give to others?
Again, I stress that eating properly for your goals is important. If you’re dieting for a show, stick to your diet and don’t let up. Remain disciplined.
What supplements do you use that give you great results? How do you use them?
- Protein - 3-4 shakes throughout the day. Best building blocks and helps promote growth. Plus its quick and easy and the best way to replace a quick meal.
- Glutamine - 1 scoop with each shake. Most abundant amino acid that helps with muscle recovery.
- Creatine - 1 shake, post-workout. Best energy source and helps increase muscle size.
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?
I don’t use a fat loss supplement. That should come naturally with the diet and cardio.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Set a realistic goal and go for it.
- This takes a lot of hard work and if you’re not ready for that, don’t even waste your time.
- This is not just a sport, but a way of life…Live it, breath it, LOVE IT!
What is your best advice for looking your best on competition day?
All the hard work is done in the time leading up to a show. The day of the show is dedicated to presenting your finished product.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Look into the future and see the positive outcome that will come from the hard work. You will suffer now and enjoy the victory later.
What shows have you got coming up, where can we see you compete?
- September 26, 2009-WNBF Pro US Cups in Sacramento, CA.
- November 14, 2009-WNBF Pro Worlds in New York City.
What would you like to achieve in your natural bodybuilding career?
To continue to train hard and be the best professional natural bodybuilder in the world and become a world champion.
Who are your favorite bodybuilders and idols?
Clarence McGill, Rob Hope, Victor Martinez, Kai Greene, Dexter Jackson, Lee Priest, Shawn Ray and Flex Wheeler.