- 2011 Optimum Classic in Shreveport, LA - 1st Novice Heavyweight and Overall
Before I started working to be a bodybuilder I threw the shot put and discus. In high school I was a 7x state champion, 3x discus, 4x shot put. And a 2x Nike All-American in the shot put.
I hold the Jr. New York State record in the discus with a throw of 190’9", and I hold the overall New York State indoor shot put record with a throw of 64’11 ½. In college I threw for the University of Mississippi. I hold their indoor and outdoor school records in the shot put at 18.51 meters. I was also named an NCAA All-American my senior year in 2009.
What is your background and how did you get started in bodybuilding?
I started working out with my dad when I was in 8th grade to try and gain some weight for my first year of football. Being a type one diabetic since 3rd grade I had a lot of people tell me that I could not do a lot of things that all the other kids were doing but I never let that stop me.
After my freshman year in high school I fell in love with track and field and quit all my other sports to concentrate solely on throwing the shot put and discus. The rest is all history! I tried to compete in the shot after I graduated college but I had my 3rd herniated disc in my lower back. This caused me to have my 2nd lower back surgery.
For me being one of the smallest shot putters in the country I needed to squat heavy and be very strong. Without all of the big heavy lifts I would not be able to compete with the big boys so that is what brought me over to bodybuilding world.
Why do you love bodybuilding?
I love bodybuilding because it’s not like any other sport. Most other sports you practice for a few hours and you’re done with it. Bodybuilding is a way of life. It is the way you workout, the things you eat, everything else revolves around it. It brings a lot of structure to your life and you have to be very dedicated. For example some times my friends will invite me out on the weekends but I will have to decline because I have to get up to do morning cardio.
What is your training philosophy?
Right now I have never had an off season but I definitely can’t wait till my first off season to see how much size I can put on. I want to gain a lot of weight but I want most of it to be clean weight. I don’t believe in eating everything in sight and gaining 80 sloppy pounds in your off season. This makes the whole diet process so much harder for your next show. Right now is considered my first season and I’m training just as hard as I will in the off season and will continue to push myself until about a week leading up to my show.
What's a good workout routine that has given you results?
- Monday - Chest
- Tuesday - Back
- Wednesday - Shoulders
- Thursday - Arms
- Friday - Legs
- Saturday - OFF
- Sunday - OFF
|Incline Bench Press||5||5-8|
|Dumbbell Bench Press||4||8-12|
|Dumbbell Decline Bench Press (Slight angle)||3||10|
|Incline Dumbbell Flyes||3||10-12|
|One Arm Dumbbell Row||5||10-15|
|Lat Pull Down||4||10|
|Seated Cable Row||4||8-12|
|Seated Behind The Neck Press||5||8-10|
|Barbell Front Raise||3||10|
|Bent Over Dumbbell Reverse Flye||4||10|
|Close Grip Bench Press||4||8-10|
|Barbell Preacher Curl||4||10|
|Dumbbell Hammer Curl||3||10|
|Dumbbell Leg Curl||3||10|
|Smith Machine Calf Raise||4||12|
|Leg Press Calf Raise||4||10-12|
If you have to pick only 3 exercises, what would they be and why?
- Squats - Because a little saying my dad would always tell all my friends that wanted to get big but did not want to squat... “Have you ever seen a big redwood tree with a small trunk …..NEVER!!”
- Flat Bench Press - It bothers my shoulder from time to time but I have just always liked to bench!
- Pull Ups - Now that my back is starting to catch up to the rest of my body I love doing pull ups with different grips and just experiment with them.
What’s the best training tip you could give to others?
Its very simple - consistency is key! Growing up a lot of my friends would always wonder why I made a lot of gains and they never saw many improvements. It was because they would workout for 2 months and then take 5 weeks off. If you’re going to do it you have to be consistent or your results will suffer the consequences.
What is your philosophy on nutrition?
Well after having to force feed myself for 9 years to try and pack on as much weight as possible, I’m glad I never have to do that again. Now when I try to gain weight I’m going to still eat a lot but it will be clean foods 90% of the time so I don’t gain all that sloppy weight. Nutrition is the key to bodybuilding, so like I said about training, consistency is KEY! I tell all my friends that think doing 1000 sit ups a day will give them better abs, but they never get abs because it’s all about what your putting into your body.
Give us a typical day in your off season diet:
Not sure never had an off season but it will be similar food choices as my pre-contest diet but with added carbs and fats. I will also do a cheat meal or two every week to keep my calories higher.
Give us a typical day in your diet (contest prep):
Well right now I am 7½ weeks out and this is what ill eat today:
- Meal 1 - 55g grits, 35g 1 whole egg 9 egg whites.
- Meal 2 - 45g brown rice, 35g chicken.
- Meal 3 - 55g brown rice, 35g chicken (Post workout).
- Meal 4 - Same as meal 2.
- Meal 5 - 35g sweet potato, 35g chicken.
- Meal 6 - Same as meal 6.
- Meal 7 - 35g lean hamburger, unlimited veggies.
I want to thank Shelby Starnes for doing my contest prep, and now he is doing my off season diet as well.
What are your favorite meals and foods?
Well my favorite foods are basically everything I’m allergic to: pizza, subs, chicken parm and meat loaf. It’s a good thing that I can make these with gluten free ingredients but it’s still not the same as the real thing!
Favorite cheat food?
Well my 2 favorite cheat meals are gluten free pizza and meat loaf! For dessert I make some gluten free brownies or chocolate chip cookies and try to eat the whole pan!!
What’s the best nutrition tip you could give to others?
Simply stay consistent and don’t go on some silly diet that you can’t do for the rest of your life. People's main problem is that everyone tries all of the new fad diets like the Atkin's diet. It will work for them for a while but you can’t do them for the rest of your life. Once they go back to there old ways they blow back up and most times they will end up bigger than before they started the diet. It's not rocket science just eat clean good food for about 85-90% of your meals and you will see the difference.
List 3 supplements that you’ve used to with good results.
- Protein - Use to replace food in my meals or to just get some extra protein between meals.
- Waxy Maize - Use with pre and post workout shakes about 40-60g in each shake, don’t use when dieting though.
- Creatine - Off season ill be taking 10g a day, before and after my workout.
What brands do you think are offering the best products at the moment?
Right now for me Muscle Gauge Nutrition hands down. Most of their products are gluten free and the price is not jacked up just because it says gluten free on their label.
What do you think is a good off season muscle building stack?
What do you think is a good pre-contest/fat loss stack?
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Don’t buy into all of the new miracle products that come out. Most are a total scam and a waste of money. Use the basics that have been around forever. They have been around because they work.
- When getting advice about training make sure it’s coming from knowledgeable people. These days everyone thinks they know a lot about dieting and working out. Look at there physique and see if it is working for them or look at what they have done or who they have trained.
- Take your time when preparing for a show. Natural guys can’t crash diet like the guys that use steroids you see on TV. Well you can but you will lose a lot of muscle with the fat. Remember slow and steady wins the race!
What is your best advice for looking your best on competition day?
hah not sure I’m still waiting for my first competition
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
I don’t really need to try and keep myself motivated. I love working out and everything about bodybuilding so the motivation for me comes natural. I love to compete so I will work my hardest to win whatever I’m competing in. If someone has a problem staying motivated plain and simple bodybuilding is not for you.
What shows have you got coming up, where can we see you compete?
My first show will be the Optimum Classic in Shreveport, LA, on May 21st. Then after that I will try to find a good federation that drug tests and lie detector test for drugs so I will know I’m competing with all natural guys.
What would you like to achieve in your natural bodybuilding career?
I would like to win my pro card in the next few years and hopefully this all will give me more opportunities in my life.
Who are your favorite bodybuilders and idols?
Well my dad was a bodybuilder and owned a gym in the 80’s so I grew up looking at all of his pictures and all the guys that came to do seminars at his gym so I would have to say my favorites would have to be Jeff King, Tom Platz, Robby Robinson, Lee Haney, and of course Arnold.
How Can People Contact You?
They can add me as a fiend on facebook to contact me at: http://www.facebook.com/Throw4ever