- 2006 - Natural Michigan Bodybuilding Championships - Teen overall
- 2007 - Michigan state bodybuilding championships - teen overall open men light heavy 6th
- 2007 - Teen Collegiate Masters Nationals Teen light heavy 8th
- 2008 - Teen Collegiate Masters Nationals teen light heavy 5th
- 2008 - Central States bodybuilding championships Teen overall men's light heavy 5th place
- 2010 - Natural Michigan Bodybuilding Championships 1st place men's open light heavy
- 2010 - INBF Mid America Pro Am 1st place heavy weights WNBF Pro qualified
What is your background and how did you get started in bodybuilding?
I was overweight as a kid and I became active in martial arts. I lost a lot of weight getting into 9th and 10th grade almost to become a sick obsession doing 4 miles of distance running a day in the morning before school distance track practice afterward and then heading to the gym after that. At 6 feet tall I achieved a weight of 145 lbs.
Unhealthy as it was I began wanting to change my body again and take it even further by adding muscle. Adding muscle got me addicted to changing my body and I started reading muscle mags giving me a new idea of what muscle can be. After attending the Olympia and Arnold Classic for a few years I was completely hooked and decided to buy pro tan which made up my mind not to waste money so I would end up using it at my first competition in July of '06. Ever since then I’ve been on a quest to be the biggest best natural bodybuilder I could.
Why do you love bodybuilding?
It’s a forever changing and maintaining lifestyle of health and fitness. I love the confidence I have gained from it and the recognition people give me for achieving something great.
What is your training philosophy?
Off season, some serious weight needs to be thrown around and put on your body to grow. Typical style is a rotating scheme of rep ranges over a four week period with max weight at whatever rep range is that week. So one week is 3-5 reps the next 15-20 the third week 8-10 and the final is supersets and drop sets. Pre-contest is much more instinctive due to fat depletion and more cardio and elevated cortisol levels. More typical conventional style sets are performed with the most challenging weight I can handle for however far along I am in the prep.
What's a good workout routine that has given you results?
- Monday - Chest and Calves. Always incline first, this add depth and much more thickness than just benching all the time. Some flat movement next dumbbell or barbell or even Hammer Strength, followed by some type of fly movement. Next, dips or a burn out exercise at the end. For calves, standing calf raises one of best mass builder.
- Tuesday - Back and Abs. Start out with width. Chin ups or lat pull downs are best close grip or wide grip works. Next comes some type of free weight row movement here and the next some used typically are dumbbell, T bar, Hammer Strength or barbell row. After this comes rack chins for adding thickness to lats and rhomboids, and then deadlifts, which are a great finisher and really get everything thicker overall.
- Wednesday - OFF
- Thursday - Legs. Start with weakest body part hamstrings - lying leg curls are great. Squats or heavy press movement is next, and then stiff legged dead lifts to further work hamstrings. Next comes another pressing quad movement, and finish with one leg curls, adductors and abductors, and lunges for better separation. Workout ends with seated calf raises and lots of stretching.
- Friday - Shoulders. Dumbbell lateral raises first up to get the shoulder warmed up to do presses, then presses consisting of heavy standing or seated free weights. Move to the next weakest part of the shoulder - rear lateral raises, then dumbbell lateral raises. I finish out with reverse peck deck fly and shrugs - heavy dumbbell or barbell.
- Saturday - Arms. Bis and tris are often superset however sometimes one is finished before the other. Bis start out with thickness using dumbbell or barbell curls. Tris need the elbows warm so press downs are first. Hammer curls for forearm and width on the bicep. Dips, skull crushers or close grip presses are next. Finishers are typically cable extensions and or curls either at cable station or machine station.
- Sunday - OFF
If you have to pick only 3 exercises, what would they be and why?
- Squats are the best lower body exercise possible.
- Incline presses put slabs of mass on the chest.
- Some type of row - dumbbell or barbell/T bar rows are best for overall thickness and development of the back.
What’s the best training tip you could give to others?
Nutrition dictates results in the gym and you need to train for longevity So get the ego out of the gym and train smart.
What is your philosophy on nutrition?
Keep the protein high above all else and keep the fat and carbs at necessary levels to gain but not sloppy weight.
Give us a typical day in your off season diet:
- Meal 1 - 6 eggs, 1 cup of either oatmeal, kashi cereal or few slices of 12 grain bread.
- Meal 2 - Protein shake blended with frozen fruit and 1 scoop of peanut butter.
- Meal 3 - 8oz of steak 2 cups rice.
- Meal 4 - 6-8 oz of chicken and potatoes.
- Meal 5 - Cheat meal.
- Meal 6 - Protein shake and peanut butter 2 servings.
- Meal 7 - Chicken breast and 1 cup of greens.
Give us a typical day in your diet (contest prep):
- Meal 1 - 3 eggs, 6 egg whites, 2 slices of 12 grain bread.
- Meal 2 - Protein shake.
- Meal 3 - Chicken and 1 cup brown rice.
- Meal 4 - Protein shake and apple or banana.
- Meal 5 - Fish or chicken 6-8oz with salad or green veggie.
- Meal 6 - Egg whites, protein shake or chicken breast and ½ cup nuts.
What are your favorite meals and foods?
Breakfast hand down, foods-bread rice potatoes eggs, fruit, and steak.
Favorite cheat food?
Italian cuisine Mexican cuisine or pizza.
What’s the best nutrition tip you could give to others?
Eating more than enough to grow is more beneficial than eating just what you think is enough.
List 3 supplements that you’ve used to with good results.
- Glutamine - Great for recovery. Can't go wrong.
- BCAAs - I favor the Optimum Nutrition brand. Easy to swallow a few pills and not sacrifice muscle than be with out it. Always help supply aminos sufficiently.
- VPX Meltdown - Great fat burner, never nauseated, great energy and always consistent results.
What brands do you think are offering the best products at the moment?
Muscletech been around so long, always have new products coming out, they know what they are doing. Gaspari some great products are coming out. Taste is superior than others for protein and the results speak for themselves. Scivation all natural brand speaks for itself, slowly growing into a big boy of the industry and Xtend is the number one glutamine product on the market. Species - great new products amazing taste, backed by research, all the products you need they have.
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?
- Stay natural. In the long run, unless you have Cutler or Phil Heath genetics, you won't make it far in the pros and the health benefits and money you'll save will be much more rewarding in the end.
- Stay consistent and do research, you don’t want to go into anything blind. Ever.
- Learn from mistakes and have fun, this is something you love to do and there is always next time.
What is your best advice for looking your best on competition day?
Relax and don’t stress, you'll end up over thinking and try to do something drastic when nothing drastic is what got you to your stage form.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Assess your goals, where you are in relation to them and what is keeping you in your current state. Once you find those out you can advance by changing what it is that keeping you back.
What shows have you got coming up, where can we see you compete?
WNBF U.S. Pro Cup in September, just getting it out of the way to take a long needed off-season to gain the necessary size to do well in the WNBF.
What would you like to achieve in your natural bodybuilding career?
Win the Pro Worlds before I’m 26, win the Yorton cup before 30, win the NPC Team Universe and be one of the few true natural IFBB pros.
Who are your favorite bodybuilders and idols?
Jay Cutler always number one, Steve Kuclo number two, Johnnie Jackson and a few more but these are top three.