Derek McGuire Athlete Profile

A college track and field athlete turned bodybuilder. He has been training for 12 years and recently took home the novice crown in his first competition.
Derek McGuire

Quick Stats

  • Derek McGuire
  • 25
  • Monroe, LA
  • 5'10"
  • 190 Pounds
  • 12
  • Traps
  • Squat
  • Muscle Gauge Nutrition Whey Protein
  • Looking


Competition History

  • 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. 

Derek McGuireWhat 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.

Derek McGuire

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
Exercise Sets Reps
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
Exercise Sets Reps
Pull Up 5 8-10
One Arm Dumbbell Row 5 10-15
Lat Pull Down 4 10
Seated Cable Row 4 8-12
Hyperextensions 4 12
Reverse Hyper 3 10
Exercise Sets Reps
Seated Behind The Neck Press 5 8-10
Lateral Raise 3 10-12
Barbell Front Raise 3 10
Bent Over Dumbbell Reverse Flye 4 10
Dumbbell Shrug 3 10-15
Exercise Sets Reps
Close Grip Bench Press 4 8-10
Weighted Dips 4 8-12
Tricep Extension 4 10
Barbell Curl 4 8-10
Barbell Preacher Curl 4 10
Dumbbell Hammer Curl 3 10
Exercise Sets Reps
Leg Curl 4 10
Leg Press 6 12-20
Barbell Lunge 4 10
Leg Extension 3 15
Dumbbell Leg Curl 3 10
Smith Machine Calf Raise 4 12
Leg Press Calf Raise 4 10-12

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

  1. 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!!”
  2. Flat Bench Press - It bothers my shoulder from time to time but I have just always liked to bench!
  3. 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.

Derek McGuire

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.

Derek McGuire

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.

  1. Protein - Use to replace food in my meals or to just get some extra protein between meals.
  2. Waxy Maize - Use with pre and post workout shakes about 40-60g in each shake, don’t use when dieting though.
  3. 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.

Derek McGuire

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

Again never had an off season but as of right now after my contest in May ill be taking… Protein powder, creatine, BCAAs, waxy maize.

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

Greet tea extract, L-carnitine, and just ordered Lipolyze evolved….ill let you all know how it works out.

Advice For Others

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

  1. 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.
  2. 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.
  3. 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.

Future Plans

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.

Derek McGuire

Favorite Competitors/Idols

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:

    Photo Gallery

    Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength.

    5 STARS
    4 VOTES

    19 Comments+ Post Comment

    No Profile Pic
    Posted Fri, 04/26/2013 - 12:21

    hi Derek if I were to follow this workout . would doing a couple of spin classes after the weights twice a week and two abs classes after the weights . would it eat into my gain

    No Profile Pic
    Posted Fri, 11/16/2012 - 08:39

    hey derek,
    I was wondering would u still get the same workout if I switched some excursuses around and out some I like.

    No Profile Pic
    Posted Wed, 07/11/2012 - 23:29

    Hey there,
    how do i get in to bodybouilding pro .

    No Profile Pic
    Posted Wed, 07/11/2012 - 23:27

    Hey there,
    how do i get in to bodybuilding pro like you. many people asking/ telling me to do it but i dont know how to get in.

    No Profile Pic
    Posted Mon, 02/20/2012 - 19:31


    I dont know how you are only getting 1400 cals out of those numbers, its over 2000 cals

    No Profile Pic
    Posted Thu, 03/01/2012 - 15:12

    Hi Derek,

    Thanks for your reply. I used MyFitnessPal application. Just added your example meal and it's was calculated. I actually have couple more questions to you, if you can answer. As I just was diagnosed with type 2 diabetes 2 months back I still try to adopt myself to this new reality. In the past I was doing 4 days a week intensive weight lifting program (typical power lifting program focusing on strength and density), I used to do 30-40 min cardio exercise every time after my 1 hour weight lifting workout. In addition I had 2 other days cardio only. Sunday is off :) To summarize that was 4 weightlifting and 5-6 cardio exercises per week.
    Now alongside with the low carbs and low fat diet I do, I try do not give up on weight lifting, but I feel drastic reduction in my energy level. Thus after 30-40 min of intensive weight lifting exercises or after 40 minutes of cardio i feel very tired, often having odor of ammonia (pointing to proteins reaction). So I switched to the following routine: 6 days a week 50-60 minutes of cardio workout (usually early in the morning) then 3 days in week I have 1 hour weightlifting exercises during the lunch time or late afternoon. Still, many times I finish tired and with ammonia smell, but I also feel reduction in my weight lifting performance.
    I would very appreciate if based on your experience you may have some suggestions and/or point me onto the issues in my current program. I also try to stay within 2000 calories diet (include exercises) or 1400 calories in a day I don't have any workout.

    Thank you in advance,

    No Profile Pic
    Posted Mon, 01/23/2012 - 20:36

    Hi Derek,

    Hope you still read this thread.

    First of all very impressive and encouraging story!!! I just was diagnosed with diabetes and your story strength me in order to continue my weight lifting exercises.
    I have a question. Looking into example of your diet I see that it's well balanced, but gives you only 1410 kcal a day, which is OK if you makes no physical activity. Knowing that you make pretty intensive workouts 6 days a week I assume that you take additional supplements and food. Is that right? Can you please share a little bit more about that? It can be very helpful!!!

    Thank you in advance,

    No Profile Pic
    Posted Fri, 12/09/2011 - 08:01

    your weight off is looking like a me. I am really like to go bodybuilding because gym give me proud of life. How can i fat loss like you and how to keep my big muscles. Can you advice to me ?

    Sincerely Baadai

    No Profile Pic
    Posted Sun, 09/25/2011 - 00:00

    Thanks Derek for the information it is most welcomed. Yes Counting Carbs and adjusting one's insulin to the proper amount is extremely important. Knowing how to prevent low sugar from developing during exercise is imperative.

    Your Diabetic regiment for your workouts seems right on target, and I'm glad it works for you.

    I enjoy the benefits of working out and lifting weights combined with the cardio. It has been a huge benefit for me in managing Diabetes. Now if we could only get all the Diabetics in the world, to think along these lines the world would be a healthier place.

    Thanks. Jim

    No Profile Pic
    Posted Sun, 09/18/2011 - 14:46

    Derek I am very impressed by your accomplishments and you deserve many compliments. If you read this I have a few questions for you. I am a Diabetic myself and have dealth with it the majority of my life. With Diabetes how do you manage a diet, that allows you such gains in weight and size? The restrictions for food and weight gain are so restrictive with Diabetes. Especially limiting the Carbs so not to spike glucose levels, is a real chore to say the least. I don't know how you do it? I have to admire you and again all your accomplishments. I wish you all the best in your career and your future.

    No Profile Pic
    Posted Fri, 09/23/2011 - 23:06

    Jim- well to put muscle on you need to be eating alot of carbs.....Im not sure if your type 1 like me but when i was in college trying to gain weight for shotput i was eating about 80-100 carbs per meal. You just have to lear how to count the carbs in the food you are eating. Each person needs ( for me about 1) unit of insulin for every 10 grams of carbs i eat. So if im having a meal with 55 carbs in it i would be taking 5.5 units of insulin. And another thing that has helped me to not have my sugar go low when im working out is, the meal b4 my workout i wont take all the insulin- Say im having 55 carbs pre workout i would only take 3 units of insulin so my sugar would begin to slowly raise until i start working out then it will slowly lower back to normal during my workout.......Its just ALOT of trial and error you have to learn how your body works!

    good luck with everything

    No Profile Pic
    Posted Thu, 09/15/2011 - 15:31

    Hey Derek ,

    Awesome job man ! I really am getting into the phase where I want to get bigger and more defined. I've workedout for a year now.I'm 21 5'9 180lbs . I am definitely not into using steroid and junk like that. I notice you use creatine. What kind do you use and is it safe? You hear so much negative things about creatine affecting people. Like how much water do you drink? Second question is what do you think about bulldozer xl 5000 pre workout supp? It has no stimulants in it. I am not a fan of that speedy feeling like jack3d. Thanks for the input!!

    Oh and is your workout routin good or building solid muscle /mass or is it just a standard workout?

    No Profile Pic
    Posted Fri, 09/23/2011 - 22:57

    Shaun- Yea creatine is great and safe, I use Now Foods creatine, here is the link , 5g in the morning and at night is good. I prob get in about 6 liters of water a day, more the better!! I have never tried the bulldozer b4, i never have used any pre-workout supps b4 until the last few months, right now im using K-Otic and i deff like it and its also 20% off right now ,

    That workout is deff good for putting on some muscle

    good luck with everything

    No Profile Pic
    Posted Fri, 08/26/2011 - 19:04
    Phillip Schlueter

    Aweseome physique! Just a big WOW! I'm an older guy gettin' a late start in my fitness journey. Now a 6.7% BF and lookin' to get some study muscle! I know it will hard at my age (62), but I'ma going to try.

    Good luck to you in your competitions, you deserve some titles!


    No Profile Pic
    Posted Fri, 09/23/2011 - 23:09

    Thanks alot Phil..... 6.7 bf is very lean, keep up the good work man!!

    Hopefully ill be bringing that WNBF Pro card home in July!!

    No Profile Pic
    Posted Tue, 08/23/2011 - 18:38
    Derek McGuire

    Thanks alot Kiki!!

    Bob- I never really have and for my pre contest i didnt use anything which i have learned was a mistake bc i could of used the extra pick me up for my workouts... I have used No Explode and C4 but still trying to see what ones i like the best.

    Jeff- Thanks alot man! Yea King is deff My Fav bodybuilder, i mean who else can pull off posing to Open Arms for your routine!!

    No Profile Pic
    Posted Sun, 08/21/2011 - 13:52

    I commend you for what you have accomplished. It would appear you might the right choice entering into BB and from the photos, you should have a great career. My very best wishes for much success. I always admired Jeff King but rarely hear name mentioned anymore. Thanks for sharing.

    No Profile Pic
    Posted Fri, 08/19/2011 - 16:57
    Bobby Fox

    Im very curious as to know if you take a pre-workout supplement? Or do you have any specific opinions/thoughts on PWO supplements!


    No Profile Pic
    Posted Thu, 08/04/2011 - 22:42

    See you doing big things now! Proud of you! And the pics are nice!