- 6/13/2009 - OCB Judgment Day 2nd Place Open Class B
- 10/10/09 - OCB Cape Cod Natural 6th Place Open Class D
- 4/17/10 - OCB Spirit of America 2nd Place Open Tall
- 10/2/10 - OCB Battle for the Swords 1st Place Heavyweight Open
- 10/9/10 - OCB Cape Cod Natural 1st Place Mens Open Class 5
What is your background and how did you get started in bodybuilding?
I am a certified strength and conditioning specialist through the N.S.C.A. and have been a personal trainer for 6 years. I started to lift weights in college (mostly Olympic lifts). I started bodybuilding after I went to the 2009 Arnold Classic in Columbus Ohio. I got the bug and now I’m working hard towards my pro card.
Why do you love bodybuilding?
It demands more from your body than anything I’ve ever done before. Competing on stage is a fantastic competitive outlet for me. The amount of determination, patience, and discipline it takes isn’t comparable to anything I’ve ever done. I’m lucky to have such a fantastic group of friends and judges in the New England area to help me with my bodybuilding aspirations. It has been a very pleasant experience and I hope it continues once I enter the IFPA.
What is your training philosophy?
Train with intensity but train smart. When on season I focus my efforts on a full approach so my nutrition, weight training and cardio work together. I think this is a big reason why I’ve had such success over the past year. In the off season I focus on hitting my macronutrients and also getting a good lift in a few days a week. My growth is definitely a product of the diet discipline I’ve used through my offseason.
What's a good workout routine that has given you results?
- Monday - Legs (ON & Off Season). Dumbbell lunges, one set to fail, 2nd set bodyweight to fail. The dumbbells can range from 60 lb-125 lb.
- Tuesday - Chest (On Season), Chest and Triceps (Off Season). Flat dumbbell bench presses, 3 sets of 8-15. Performed with a 3-1-3 cadence.
- Wednesday - Back/Delts (On Season), Back and Biceps (Off Season). Bent Over Row, 4 sets of 8-15. Pause at the top with a 4 second negative.
- Thursday - Arms (On Season), Delts (Off Season). Skullcrushers, 3-4 sets of 8-15 reps. Done with a 4-1-2 Cadence.
- Friday - Legs (On Season), REST (Off season). Machine face in power squat, 2-5 Sets of 8-20 Reps. Either 3-1-3 Cadence or Rest Pause.
- Saturday - Chest and Back (On Season), Back (Off Season). Close grip pulldown, 4 Sets of 8-15 Reps. Done with a 2-1-4 Cadence.
- Sunday - Delts/Arms (On Season), Rest (Off Season). Behind the neck press, 3 Sets of 8-15 Reps. Done with a 3-1-3 Cadence.
If you have to pick only 3 exercises, what would they be and why?
- Dumbbell Lunge - Great for carving out the legs, definitely the reason my legs have changed so much the past year of training. Plus you know your earning your post-workout meal when you own lunges.
- Bent Over Row - These are integral for my core. Not only do they demand a large amount of strength in the back but I feel my core is challenged quite a bit on these.
- Flat Dumbbell Bench Press - Definitely the backbone of my chest workout.
What’s the best training tip you could give to others?
Train as hard as you want to look.
What is your philosophy on nutrition?
Have a plan of attack and know your macros.
Give us a typical day in your off season diet:
- 4 a.m. 1 cup oats, 1 medium banana, one scoop Whey Isolate.
- 7:30 a.m. 2 Ezekiel English muffins with Smart Balance rich roast peanut butter and 1 cup egg whites.
- 10:30 a.m. Uncle Ben's rice bag (Usually brown and wild) and 6-8 ounces of turkey breast.
- 2 p.m. 1 cup oats, blueberries or raspberries or blackberries or all of the above with 1 scoop Whey Isolate.
- 5 p.m. Whatever I’m feeling about making for dinner, sometimes quinoa, sometimes wheat pasta, sometimes more oats, sometimes more Ezekiel, sometimes sweet potato with either fish or chicken. Always have a large serving of veggies here.
- 8 p.m. 4 ounces Friendship cottage cheese 1% no salt added, 1 cup egg whites with veggies scrambled and 2-4 slices Ezekiel toast.
Give us a typical day in your diet (contest prep):
Pretty close to the offseason diet plan except portions are cut quite a bit. Most of the time I eat a half cup of oats with whey isolate and peanut butter just because it’s what I crave. If I had to write it down it would look like this.
- 4 a.m. ½ cup oats with whey isolate and ½ TBSP peanut butter.
- 7:30 a.m. ½ cup oats with whey isolate and ½ TBSP peanut butter.
- 10:30 a.m. 6 ounces sweet potato, broccoli (1-3 Cups) with 4 ounces turkey breast.
- 2 p.m. ¾ cup oats with 1 cup egg whites.
- 5 p.m. ½ cup oats with whey isolate or egg whites and 1 TBSP peanut butter.
- 8 p.m. Friendship 1% cottage cheese with 1-2 TBSP peanut butter and broccoli (1-3 Cups).
What are your favorite meals and foods?
Oats and whey isolate with peanut butter is my favorite on and off season. Friendship comes in a close second!
Favorite cheat food?
What’s the best nutrition tip you could give to others?
On Season - Put down the fork when you are full. Off Season - Pick up the fork when you are full.
List 3 supplements that you’ve used to with good results.
- Superpump Max - I used to use Superpump 250 and Gaspari products have always treated me very well. I always get a good pump.
- Scivation Xtend - I couldn’t drink the amount of water needed for a great competition diet without this product. I mix 2-6 scoops with my gallons everyday.
- Solgar Multi-Vitamin - Ever since I started taking this my body feels different. Not something you hear everyday but this is a solid multi!
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?
Superpump Max with Size On Max Performance.
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?
- Make sure you know what you are getting yourself into. Its not easy getting up on stage in front of hundreds wearing practically nothing. You can embarrass yourself if you do not have a solid prep. If you are unsure you MUST talk to a trainer or coach and get advice. It’s a life decision, not something done for fun.
- Train with intensity both on season and off.
- Know your body and take a rest day when you need it. This is very important when on season. If you NEED a day off, then you NEED to look at your training split and nutrition. Maybe you’re shooting for a show too soon.
What is your best advice for looking your best on competition day?
Don’t do anything crazy. If you're drinking 2 gallons of water a day there is no reason to starve your body of water on show day.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
If there is anything that motivates me it would probably be when I got smoked and embarrassed on stage at the 2009 OCB Cape Cod Natural. I looked at myself and thought I was in shape and I wasn’t. This was a serious learning experience for me. At this same show Doug Miller was on stage and backstage I watched him getting ready to go out on stage and I said to myself, “Wow, that’s intensity.” I definitely did not bring that intensity to that show and promised myself I would never do that again.
What shows have you got coming up, where can we see you compete?
I will be competing at the June 25th Bay State Never Surrender and I will be bringing the leanest Nathan Partridge anyone has ever seen.
What would you like to achieve in your natural bodybuilding career?
I would like to win several pro shows including a Yorton Cup. I have lofty goals.
Who are your favorite bodybuilders and idols?
I look up to Arnold Schwarzenegger and Rich Gaspari. I got the chance to meet Mr. Gaspari last summer and he couldn’t have been any nicer. What a great role model.
How Can People Contact You?
- Email: I do most of my coaching and nutrition counseling through my email [email protected].