- 2001 NPC Mr. Minnesota 1st Collegiate & 2nd middleweight
- 2007 Natural Minnesota 1st medium class
- 2007 Natural Wisconsin 2nd middleweight
- 2010 Natural Wisconsin, 1st Middleweight & 2nd overall
- 2010 Mr. Minnesota Overall Champion (IFPA pro card winner)
What is your background and how did you get started in bodybuilding?
Initially, my dad had a roommate that lived with us that was into bodybuilding, in which it had caught my interest. I also loved to watch any cartoons that had muscular physiques - He-man, G.I. Joe, and Thunder Cats; and I can’t forget about all of Arnold’s movies that inspired me too.
Why do you love bodybuilding?
It’s a hobby that I can always improve and get better at. I go on a bodybuilding stage to show the fruits of my labor and once compared to other athletes, I can see all of my weakness; I work on them and try to get better each time. It also helps that it is a healthy lifestyle where I try to gain more knowledge in weight-training, nutrition and supplementation.
What is your training philosophy?
I typically train with high volume. I do believe it is essential to train in a sort of ways - heavy weight, fewer reps; light weight, more reps; negatives, supersets, drop sets etc…. I also vary my rest depending on if I am prepping for a show as opposed to off-season where I might rest a little longer. It all depends on how I feel and my joints.
What's a good workout routine that has given you results?
- Monday - Chest & Hamstrings
- Tuesday - Back & Calves
- Wednesday - OFF
- Thursday - Triceps & Biceps
- Friday - Shoulders & Traps
- Saturday - Quads & Abs
- Sunday - OFF
|Chest and Hamstrings|
|Dumbbell Bench Press||3-4||10-15|
|Smith Machine Incline Bench Press||3-4||10-15|
|Cable Chest Press||3-4||10-15|
|Decline Dumbbell Press||3-4||10-15|
|Smith Machine Squat Superset with Barbell Squats||3||20-25|
|Back and Calves|
|V Grip Pull Up||4||10-15|
|Wide Grip Lat Pull Downs Front/Back||3||10-15|
|Two Arm Dumbbell Row||3||5-15|
|T Bar Row||3||10-12|
|Leg Press Calf Press (Toes Middle)||4||10-25|
|Leg Press Calf Press (Toes Out)||3||15|
|Seated Calf Raise (Toes In)||3||10-25|
|Triceps and Biceps|
|Smith Machine Press||4||5-15|
|V Bar Tricep Extension||3||25|
|Rope Tricep Extension||3||10-15|
|Shoulders and Traps|
|Dumbbell Side Lateral||3||15-20|
|Front Dumbbell Lateral||3||15|
|Smith Machine Press||3||10|
|Quads and Abs|
|Hanging Leg Raise||3||25-50|
|Dumbbell Lift For Lower Abs||3||15|
If you have to pick only 3 exercises, what would they be and why?
- Squat - It’s a meat and potatoes exercise for legs and it hits a variety of body parts such as lower back, glutes, hamstrings and calves. It’s an overall mass building exercise.
- Deadlift - Same as above.
- Smith Machine Incline Press - I have a weak upper chest and I get a great contraction in my chest from this. It also helps keep my shoulders out of the movement unlike a high angled incline barbell press.
What’s the best training tip you could give to others?
For the most part, always do the compound movements in the beginning of your workout. Compound movements fill out a muscle better than isolation movements. Isolation movements bring detail and separation, but compound movements should always stay at the forefront of a workout.
What is your philosophy on nutrition?
I am not too complicated in nutrition. Basically, I eat every two hours and eat a variety of proteins - chicken, turkey, cottage cheese, hamburger, tuna, and whey protein; along with fruits, and vegetables, pasta’s and wheat bread for my carbohydrates. I also eat peanuts, cashews, pistachios and any kind of nuts for healthy fats. They key for a beginner is to eat just above your calorie maintenance level to make sure you are getting enough food so your body can heal and grow.
Give us a typical day in your off season diet:
- Meal 1 - Protein bar.
- Meal 2 - 1 cup of rice and mixed vegetables with 5 oz of chicken and peanut butter.
- Meal 3 - 1 cup of rice and 4 oz of hamburger.
- Meal 4 - Protein shake.
- Meal 5 - 7 egg whites, 2 yolks and 3 pieces of wheat bread with a granola bar.
Give us a typical day in your diet (contest prep):
Same as my off season, however, I eat more yams and rice cakes, but otherwise, it’s essentially the same.
What are your favorite meals and foods?
Peanut butter is a favorite of mine. I usually eat it once a day with wheat bread or on a spoon.
Favorite cheat food?
Hamburgers and fries, baby!
What’s the best nutrition tip you could give to others?
List 3 supplements that you’ve used to with good results.
- Whey Protein, of course - I use it because it is a fast digesting liquid that has essential amino acids to repair broke down muscle tissue.
- Nitric Oxide - Helps my pump and keeps me mentally focused.
- Glucosamine - I have old man joints, so this helps rebuild my joints.
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?
A good natural test booster, along with whey protein and a pre-workout.
What do you think is a good pre-contest/fat loss stack?
Same as above.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Be realistic with yourself. Don’t go into a natural bodybuilding competition expecting to win or lose, but go into it as an experience, initially.
- Don’t be discouraged if the gains do not come as it would if you were using drugs. Be patient, and diligent, and they will come.
- Ask questions, read magazines and watch videos of natural pros to encourage you that if they can do it, so can I!
What is your best advice for looking your best on competition day?
Do all your homework 3-4 weeks before the show. Be ready ahead of time and coast in the show. Otherwise, if you cut most of your body fat the day of or week of the show.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
I stay motivated by seeing improvement. Improvement on one’s weaknesses take time, but through diligence and consistency, one can improve, but one has to be patient.
What shows have you got coming up, where can we see you compete?
I am not totally sure just yet, but attentively, 2012 will be the year I would like to get back on stage.
What would you like to achieve in your natural bodybuilding career?
I want to be top tier bodybuilder. Now whether that happens or not, I do not know, however, I am just going to go into the gym because I enjoy it, and hopefully I can continue to improve at a level I am pleased with.
Who are your favorite bodybuilders and idols?
My bro, Jerome Dinh. He always is making improvements, which pushes me to improve. Eric Scott because of his graininess (if that’s a word) and fluffy hair, well, because it looks cool! But my ultimate Idol, is my Lord and Savior Jesus Christ. This body is His temple, in which He resides. And I enjoy keeping it healthy, also, because He is with me.
How Can People Contact You?