Competition History
- 2006 Pro Mr. Universe, tied 2nd—Final Placement 3rd, (MEN’S LIGHTWEIGHT)
- 2003 American Pro Natural America, 5th Place
- 2003 Pro Mr. Universe, 6th Place, (MEN’S LIGHTWEIGHT)
- 2001 INBF International Middleweight, 1st Place, (EARNED PRO CARD)
- 2001 INBF Northeast Classic, 2nd Place, (MEN’S MIDDLEWEIGHT)
- 2000 INBF Northeast Classic, 2nd Place, (MEN’S MIDDLEWEIGHT)
- 1999 Natural Musclemania, 8th Place, (MEN’S MIDDLEWEIGHT)
- 1989 NPC New England Bodybuilding Championships, 6th Place, (MEN’S MIDDLEWEIGHT)
- 1988 NPC Natural Massachusetts Bodybuilding Championships, 3rd Place, (MEN’S MIDDLEWEIGHT)
- 1988 ANBC Massachusetts Bodybuilding Championships, 3rd Place, (MEN’S MIDDLEWEIGHT)
- 1987 ANBC Natural USA 2nd Place, (SHORT CLASS)
- 1986 ANBC Natural USA, 1st Place, (SHORT CLASS, JUNIOR)
- 1986 ANBC Colonial Classic, 2nd Place, (MEN’S DIVISION)
Your Background
What is your background and how did you get started in bodybuilding?
Bio-Tech sales (Oncology). The owner of a gym came up to me in college when I was 19 and told me I should be competing.
Why do you love bodybuilding?
Because it's so difficult, everything needs to be precise or you could blow your peak. Very challenging.
Training
What is your training philosophy?
Always train hard because someone else is training harder than you! Listen to your body and train on instinct. 3-4 Days off season, 6-7 days pre-contest.
What's a good workout routine that has given you results?
Exercises are performed slow and hard, with an emphasis on squeezing the muscle.
| Monday - Chest, Shoulders and Abs | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 5 | 10 to 15 |
| Dumbbell Flyes | 5 | To Failure |
| Incline Dumbbell Bench Press | 5 | 10 to 15 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 3-4 | 10 to 15 |
| Dumbbell Lateral Raise | 3-4 | To Failure |
| Bent Over Dumbbell Reverse Flys | 3-4 | To Failure |
| Abs | ||
| Exercise | Sets | Reps |
| Crunches | 5 | To Failure |
| Tuesday - Back, Biceps and Calves | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 5 | 10 to 15 |
| Seated Cable Row | 5 | 10 to 15 |
| Dumbbell Pullover | 5 | To Failure |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3-4 | 10 to 15 |
| Alternate Seated Dumbbell Curl | 3-4 | 10 to 15 |
| Concentration Curl | 3-4 | To Failure |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 5 | To Failure |
| Leg Press Toe Raise | 5 | To Failure |
| Wednesday - Quads, Hamstrings, Calves or Abs | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squat | 5 | To Failure |
| Leg Extension | 5 | To Failure |
| Leg Press | 5 | 20 to 13 or Failure |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curl | 5 | 10 to 15 |
| Standing Single Leg Curl | 5 | To Failure |
| Walking Barbell Lunge | 3-5 | Walk Across Gym |
| Calves or Abs | ||
| Exercise | Sets | Reps |
| (Same as Above) | ||
Thursday - Off - Just cardio (treadmill, fast pace, 10 Degree Angle) ]
Friday: Repeat cycle above, every 4th day off. Cardio every day. 45 minutes in morning. Increase to twice daily (45 min) 6 weeks out from competition. Abs or calves every other workout. Pose every day, 30 min beginning 6 weeks out from show.
If you have to pick only 3 exercises, what would they be and why?
What's the best training tip you could give to others?
ALWAYS listen to your body and train instinctively.
Nutrition
What is your philosophy on nutrition?
Don't cheat on your diet if your serious about getting in shape. Consistency is key!
Give us a typical day in your off season diet:
- Meal 1 - 6 egg whites, 1 cup of oatmeal with mixed fruit and a scoop of whey protein.
- Meal 2&3 - 6 oz chicken with white rice.
- Meal 4 - 6-8 oz of fish or meat with white rice.
- Meal 5 - 1-2 Scoops of whey protein before bed.
Give us a typical day in your diet (contest prep):
- Meal 1 - 6 egg whites, bowl of oatmeal with 2 scoops of protein.
- Meal 2&3 - 4-6 oz of plain chicken and 1 cup of white rice.
- Meal 4 - 6-8 oz of fish, salad with oil, vinegar.
- Meal 5 - 1-2 scoops of whey protein.
What are your favorite meals and foods?
Steak (NY Sirloin), cup of white rice. OR 6-8 oz salmon or swordfish with cup of white rice, salad.
Favorite cheat food?
Pizza and ANYTHING chocolate!
What's the best nutrition tip you could give to others?
Your metabolism is like a furnace, a furnace always needs coal or wood to continue to burn strong. Treat your body the same, constantly feed your metabolism.
Supplements
What supplements do you use that give you great results? How do you use them?
- 1000mg of Vitamin C - because it's great for the immune system, especially when dieting.
- Whey protein - because I can't consume all the protein necessary to train with normal food.
- 1500mg of Glucosamine - because my joints will not bother me as much when taking.
What brands do you think are offering the best products at the moment?
Nature's Best - Whey Protein and Myogenix Micronized Glutamine.
What do you think is a good off season muscle building stack?
Whey protein and PLENTY of natural protein.
What do you think is a good pre-contest/fat loss stack?
Coffee. Since the WNBF mandated changes to the supplement list I would not recommend ANY fat loss products at this time.
Advice For Others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- If you not going to compete natural don't compete at all.
- Be consistent and train as hard as you can and stay focused on the end prize.
- Listen to your body.
What is your best advice for looking your best on competition day?
Have Dr Joe train you, you'll be in the best shape of your life! And I'm serious...
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Stop and think about why your competing, then think about all the other competitors you'll be competing against, HOW BAD DO YOU WANT TO BE THE BEST?
Future Plans
What shows have you got coming up, where can we see you compete?
No immediate plans (injuries), Masters and Pro Universe.
What would you like to achieve in your natural bodybuilding career?
Universe Title and Top 5 at the World Championships (lightweight class).
Idols
Who are your favorite bodybuilders and idols?
Arnold for being way a head of his time (Pioneer) but also Dave Goodin, much respect for him and his accomplishments. Very, very nice guy also.
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