Your Background
My bodybuilding experience began October 23rd 1999 at the Midwest States Natural (aka Monster Mash). I had decided to pursue bodybuilding following the death of my father due to metastatic carcinoma (stomach cancer). Having weight trained for years, my dad had always asked if I would ever try bodybuilding. After his passing, my training intensified to help relieve the pain that I felt inside and I knew I had to try bodybuilding to cope with his loss.
Competition History
- 1999 NPC Monster Mash - 5th Place Mens Open Lt. Heavyweight
- 2000 NPC Battle of Champions - 2nd Place Mens Open Lt. Heavyweight
- 2000 NPC Cincinnati BB Championships - 2nd Place Mens Open Lt. Heavyweight
- 2000 NPC Indianapolis BB Championships - 3rd Place Mens Open Lt. Heavyweight
- 2000 NPC Ohio BB Championships - 4th Place Mens Open Lt. Heavyweight
- 2000 NPC All Armed Forces BB Championships - 2nd Place Mens Open Lt. Heavyweight
- 2000 NPC Ohio Governor's Cup - 1st Place and Overall Mens Open Middleweight
- 2001 NPC Northern Kentucky BB Championships - 1st Place Mens Open Middleweight
- 2001 NPC Natural Northern USA BB Championships - 1st Place Mens Open Middleweight
- 2001 NPC Jr. USA Championships - 9th Place Mens Open Middleweight
- 2001 NPC Natural Ohio BB Championships - 1st Place Mens Open Middleweight
- 2001 INBF Mid-American Muscle Classic - 2nd Place Mens Open Short
- 2001 INBF Eastern USA Championships - 3rd Place Mens Open Middleweight
- 2002 INBF Hercules International - 1st Place Middleweight (WNBF Pro Qualification)
- 2002 WNBF Pro Natural International
- 2003 WNBF Pro Universe
- 2004 WNBF Pro Natural Natures Best Worlds - 12th Place Heavyweight
- 2004 WNBF Pro Universe - 7th Place Middleweight
- 2005 WNBF Pro Natural International - 8th Place Heavyweight
- 2006 WNBF U.S. Pro Cup Championships - 3rd Place Middleweight
- 2007 WNBF Pro International - 7th Place Lightweight
- 2008 WNBF Pro American - 7th Place Heavyweight
- 2008 WNBF Pro Natural Mid-American - 6th Place Lightweight
- 2009 WNBF Pro American - 6th Place Heavyweight
- 2009 WNBF Pro Universe - 5th Place (1 weight class)
What is your background and how did you get started in bodybuilding?
My bodybuilding experience began October 23rd 1999 at the Midwest States Natural (aka Monster Mash). I had decided to pursue bodybuilding following the death of my father due to metastatic carcinoma (stomach cancer). Having weight trained for years, my dad had always asked if I would ever try bodybuilding. After his passing, my training intensified to help relieve the pain that I felt inside and I knew I had to try bodybuilding to cope with his loss.
Why do you love bodybuilding?
The challenge to always improve and the meticulous attention to detail that’s required. The sense of accomplishment when you’ve reached your goal whether it is preparing for a show, increasing a lift, or even just making it through a mentally tough workout.
Training
What is your training philosophy?
I primarily train the same always. I have specific days when I train heavy or light but my on and off season training is mostly the same. The only variation is that I will throw in sprints and heavy (boxing) bag at about 6 weeks out from a contest.
What's a good workout routine that has given you results?
Monday - Quads and Calves
- Squats, 5 sets of 8-12 reps
- Leg Press, 5 sets of 8-12 reps
- Hack Squats, 5 sets of 8-12 reps
- Leg Extensions, 5 sets of 8-12 reps
- Barbell Lunges, 5 sets of 8-12 reps
- Various Calf Work
Tuesday - Shoulders
- Barbell Press, 5 sets of 8-12 reps
- Dumbbell Press, 5 sets of 8-12 reps
- Arnold Press, 5 sets of 8-12 reps
- Side Laterals, 5 sets of 8-12 reps
- Front Laterals, 5 sets of 8-12 reps
- Rear Laterals, 5 sets of 8-12 reps
Wednesday - Back and Abs
- Barbell Rows, 5 sets of 8-12 reps
- T-Bar Rows, 5 sets of 8-12 reps
- Dumbbell Rows, 5 sets of 8-12 reps
- Cable Rows, 5 sets of 8-12 reps
- Lat Pulldowns, 5 sets of 8-12 reps
- Pullups, 5 sets of 8-12 reps
- Ab Work
Thursday - Chest
- Incline Bench Press, 5 sets of 8-12 reps
- Bench Press, 5 sets of 8-12 reps
- Decline Bench Press, 5 sets of 8-12 reps
- Incline Flyes, 5 sets of 8-12 reps
- Dumbbell Flyes, 5 sets of 8-12 reps
- Cable Flye and Pushup Combo, 5 sets of 8-12 reps
Friday - Hamstrings, Calves and Abs
- Romanian Deadlifts, 5 sets of 8-12 reps
- Hamstring Curls, 5 sets of 8-12 reps
- Single Leg Hamstring Curls, 5 sets of 8-12 reps
- Dumbbell Romanian Deadlifts, 5 sets of 8-12 reps
- Various Calf Work
- Ab Work
Saturday - Light Shoulder Work
- Dumbbell Press, 5 sets of 15-20 reps
- Arnold Press, 5 sets of 15-20 reps
- Side Laterals, 5 sets of 15-20 reps
- Front Laterals, 5 sets of 15-20 reps
- Rear Laterals, 5 sets of 15-20 reps
Sunday - Freestyle!
- Anything we feel like doing (including skipping the gym all together). Sometimes it might be stretching only, or cardio only, or training a weak body part or any combination of the above. 3-4 sets of 12 reps per exercise.
- Ab Work
If you have to pick only 3 exercises, what would they be and why?
- Squats – I love leg work and feel it’s important for overall strength and development. A great set of wheels goes a long way as a competitor.
- Barbell Shoulder Press – shoulders have always been one of the areas I always focus on. Like legs, great shoulder development is important to be successful in bodybuilding.
- Incline Bench Press – too often than not, upper chest development is rare in many bodybuilder’s training regiments and, at one time, were non-existent in mine. I now do incline with every chest workout and do them first with maximum weight.
What's the best training tip you could give to others?
Focus and intensity are the keys to results. Only maximum focus and intensity will ensure continued progress and maximum conditioning.
Nutrition
What is your philosophy on nutrition?
Quality meals are required in achieving quality results. You must eat (not starve yourself) to get the most return on your investment. Preparing your own meals in advance and having them handy will ensure you minimize the tempting fast food restaurants on every corner. Eat to compete.
Give us a typical day in your off season diet:
- Meal 1: 2 cups oatmeal, 1 scoop Beverly International UMP, ½ cup strawberries or blueberries
- Meal 2: 8 oz lean beef, 1 serving egg beaters, 1 serving cottage cheese with strawberries
- Meal 3: 3 scoop Beverly Ultimate Muscle Protein (chocolate), 1 serving Beverly Ultra 40 Liver
- Meal 4: 8 oz chicken, 1 large salad with tomato, cucumbers, onions, and red wine vinegar
- Meal 5: 2 scoop Beverly Ultimate Muscle Protein (chocolate), 1 serving Beverly Ultra 40 Liver
- Meal 6: 8 oz Turkey or 8 oz Orange Roughy, 2 serving egg beaters
- Meal 7: 5 oz tilapia, ½ cup broccoli, 1 serving Bev ZMA
Give us a typical day in your diet (contest prep):
- Meal 1: 2 scoops Beverly Ultimate Muscle Protein (chocolate), 1 serving Beverly Muscle Synergy (pre-workout)
- Meal 2: 8 oz Orange Roughy, 2 serving egg beaters, 1 serving oatmeal, 1 scoop Beverly Glutamine Select (post workout), 1serving Beverly Ultra 40 Liver
- Meal 3: 2 scoop Beverly Ultimate Muscle Protein (chocolate), 1 serving Beverly Ultra 40 Liver
- Meal 4: 8 oz chicken, 1 large salad with tomato, cucumbers, onions, and red wine vinegar
- Meal 5: 2 scoop Beverly Ultimate Muscle Protein (chocolate), 1 serving Beverly Ultra 40 Liver
- Meal 6: 8 oz chicken or 8 oz Orange Roughy, 2 serving egg beaters
- Meal 7: 5 oz tilapia, ½ cup broccoli, 1 serving Bev ZMA
What are your favorite meals and foods?
2 cups oatmeal, 1 scoop Beverly International UMP, ½ cup strawberries or blueberries
Favorite cheat food?
Pizza/Popcorn/Pancakes – equally!
What's the best training tip you could give to others?
It’s just as important to eat frequent and nutritious meals on the off season as it is on season.
Supplements
What supplements do you use that give you great results? How do you use them?
- Beverly Ultimate Muscle Protein. I use it to supplement my diet to add quality calories and protein. I usually have it 2-3 times per day.
- Bev ZMA. It improves sleep quality, promotes recovery, fights inflammation, and increases strength. I take it approximately and hour before bed.
- Beverly Ultra-40 Liver. This increases strength, endurance, muscle size and pre-contest makes you appear in harder condition. It contains an abundance of protein, amino acids, iron, and B vitamins.
What brands do you think are offering the best products at the moment?
Beverly International Supplements.
What do you think is a good off season muscle building stack?
Lean Beef, Beverly International ZMA, Beverly International UMP, and Ultra-40 Liver.
What do you think is a good pre-contest/fat loss stack?
Add low fat fish to your diet and remove foods containing higher amounts of saturated fat. Add additional HIT cardio (heavy bag work and sprints). No supplement will compare to the results you get – guaranteed.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- The best way to know if it’s (natural bodybuilding) for you is to get on the stage for the first time.
- To succeed in natural bodybuilding, you must prepare yourself for failure and overcome it through tenacity and positivity.
- Always focus on creating a total package. Make your weaknesses strong and your strengths stronger.
What is your best advice for looking your best on competition day?
Be patient, Be committed, Be all “you” can be. Never worry about who else is going to show up. Focus on what you can control – you.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Look in the mirror at the end of every day and ask one question, “Did I give my all today”?
Future Plans
What shows have you got coming up, where can we see you compete?
TBD. However, I’ll likely compete in summer 2010 in Bridgetown, Barbados, Evansville, Ind., Sacramento, CA, and New York City, NY.
What would you like to achieve in your natural bodybuilding career?
After competing in bodybuilding as an amateur and pro for 10 years (come October 23rd), I cannot say I have long-term goals. In the short-term, I hope to compete in 3 shows in the next year and place in the top 3 in at least one and top 5 in the other two. To do so, I hope to achieve a new level of conditioning in the coming year. I still have the fire burning in my soul that makes me push myself to new heights. Until that fire subsides or my body tells me it's time, I'm not sure exactly when I will decide to retire. However, I will say this. I'm far closer to retirement than not.
Favorite Competitors/Idols
Who are your favorite bodybuilders and idols?
Frank Zane.
How Can People Contact You?
How can people contact you?
- My email: wnbfprofessional@aol.com
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