No School Like the Old School

I’ve always liked the saying, “There’s no school like the old school”. It’s long been the foundation of my training philosophy and mindset. As I was preparing to write this article, I was reflecting on my training leading up to the Arnold Classic and Mr. Olympia. My goal was to put those thoughts onto paper, but it wasn’t going to be an easy task given the amount of time that had passed, 25 years to be exact.

Then, one Saturday morning, something unexpected happened. I was going through some old storage crates with my wife, and to my surprise I ran across my old training records that had been tucked away for decades! I had everything written down - what I trained that day, every ounce of food I ate, doctor’s appointments, travel schedules, guest posings, photo shoots, phone calls to return… everything. I then came across photos from my beginning days in local competitions all the way through to the Arnold and Olympia stage. Wow, you talk about memories flooding back, not to mention the reminder of what it took to go from a local show to the pinnacle of the sport.

I kept digging and digging and eventually came across a very special folder that was simply labeled “Arnold”. Inside was my detailed records leading up to the 1995 Arnold Classic, the year I won. I started analyzing everything and realized I had recorded all the workouts I used from the offseason all the way through the show. I particularly was intrigued by the back training and the plan I had implemented to improve this bodypart leading into that year’s Arnold Classic. I remember knowing I needed to make drastic gains in order to compete against the likes of Flex Wheeler, Andreas Munzer, Lee Labrada and many others. I had to be honest with myself and address my weaknesses and so I did just that.

It isn’t pleasant for anyone to admit their weaknesses, but that is exactly what you must do if you truly want to improve your physique. This applies to all competitors at every level of bodybuilding. Whether you are competing at the pro level, beginner level or somewhere in between, turning your weaknesses into strengths is the key to achieving success. If you keep putting all your efforts into your 21-inch arms, what good will that do you if your quads are that same 21 inches! We’ve all seen “that guy” in the gym - phenomenal arms, but no legs. But what body part is he training every day, you got it… ARMS!

Like “that guy”, I too had to analyze my physique. I quickly realized that my back wasn’t where it needed to be, and I had to bring it up if I ever wanted to reach my goals. My dream wasn’t to just get better, I wanted to be the best I could be on stage. In order to do this, I had to devise a plan of attack that would allow me the best opportunity to achieve the aggressive goals I had set for myself. I was never the type who would say much about what my aspirations were. Instead, I would just do the homework needed and keep pushing and quietly do whatever it took to improve. I knew what needed to be done and the only thing left to do was work!

Back training is hard! Let’s face it, training your back can be painful…single-arm 200-lb dumbbell rows, 400-lb reverse grip rows, 800-lb rack pulls, etc. I personally loved it and training my back was probably my favorite, however that doesn’t mean it didn’t hurt. The brutal training is what led to results, which in turn created the motivation to push harder and get even better.
  

Now it’s time to get to it! Below I have outlined my 9-week mass-building back training that helped me win the 1995 Arnold Classic:

9 Week Back Program

A FEW THINGS TO NOTE:

1. I trained my back (and all bodyparts) one time per week.
2. Any weights listed are for demonstration purposes only, and you will need to adjust accordingly.
3. Rest approximately 2 minutes between rack pulls and deadlifts for weeks 1-6.
4. Rest approximately 1 minute between deficit deadlifts for weeks 7-9.
5. Rest approximately 45-90 seconds between auxiliary exercises.
6. Warm up properly before beginning.

WEEKS 1-3

  
WEEKS 4-6  
  

  
WEEKS 7-9  
  

 
For as long as I can remember, I’ve been active. Besides running around like all kids do, I played soccer, practiced judo, and throughout the years when I came to America, took up running, which became addictive. I started having problems with my back and knees, so I turned to cycling. I’ve also trained in barre, yoga, and then a friend invited me to a kickboxing class. It was there where I first learned about bodybuilding. When I was shown photos of the bikini competitors, I thought “Oh yes, I want to look like that.” I was then introduced to a coach who taught me not only how to properly lift weights, which I knew nothing about, but also helped me with my nutrition and introduced me to Beverly International.

Being a natural ectomorph (tall, lean, long limbs with a facility to burn body fat and a hard time to put on muscle mass), I always thought I was too skinny. I tried to put on weight, but when I did gain, it went to all the wrong places and I ended up truly “skinny fat” (see my before photo). So, when bodybuilding came into my life, I jumped at the chance to get into shape and set a goal of stepping foot on stage in a bikini. (A challenging thought, but one that would ensure I must stay the course.) The first challenge was to ‘deconstruct’ my body by removing all the fat.

I’m an early riser who wakes up at 3:30 a.m. every morning to meditate and pray. At 5 a.m., I’m at the gym for fasted cardio. I go home, eat and go back to the gym for my weightlifting workout. I love it! No need to push me or remind me. Although at the beginning, I was weak in doing lunges (weak is an understatement as I couldn’t even do one) nor do a bodyweight squat properly, I enjoy pushing myself to be the best I can be. But hard work pays off and in 15 weeks, my body changed. It was far from what it ought or could be, but I didn’t hesitate to step on stage as it was my goal and I would gain experience. I was not scared like many predicted and didn’t get a rush either as I was told. I did what I focused on and came out a winner for reaching my goal. The icing on the cake was my placings of 3rd and 4th at my first SNBF show and three weeks later, I placed 5th in another. I am in love with the sport and am in it to stay.

I am still very new to this sport and know it will take time to get the body I need to step on to an NPC stage, but that is my future goal. I am now preparing for another SNBF show later in the year. I am not stepping on stage to take home a prize, although that would be nice, but to show my body improvements.

I am truly blessed, and at the age of 56, I want to show the world, which is so used to instant gratification, that all is attainable with discipline, perseverance and the right attitude. No, you do not need steroids to build muscle after a certain age. I am proof. So, what are you waiting for? Join me and take that leap of faith.

Nutrition

I keep my nutrition simple by using just one or two kinds of carbs, protein and fats. I’ve learned what types of food that my body responds positively to, and stick with them. For example, I’ve always loved sweet potatoes and respond well to them. Brown rice works okay during the off season, but when it comes close to competition, I remove it because it causes bloating. My proteins of choice are fish and protein shakes. During this off-season, I’m adding Mass Maker Ultra and UMP to gain quality muscle (especially important for an ectomorph like me). But when it comes close to competition, I keep things simple by limiting my protein to fish only. Yes, it means I have fish for breakfast, but it’s only temporary, right? For fat, I eat avocado and use olive oil. Water is also crucial. I am now able to drink one gallon, but the ideal would be more: a work in progress.

Growing up with a mom that wanted me to help her in the kitchen, I learned to use spices, which helps the taste buds especially when you eat fish five times a day.
I prepare each meal differently.

To give you an idea, here are the 5 pre-contest meals I currently eat:

Meal 1: 4oz Tilapia baked in the oven using Mrs. Dash with baked sweet potato.

Meal 2: 4oz baked cod in lemon, ginger and basil with baked sweet potato.

Meal 3: 4oz fresh seared tuna. I combine in a bowl, salt, coriander, paprika and cayenne pepper then sprinkle the mixture on the tuna that I subsequently press all sides on a plate of black pepper. I eat it with a spinach salad made with tomatoes, red onions and black pepper dressed with ¹⁄₂ tbsp olive oil and rice vinegar.

Meal 4: Corvina (4oz) is a great fish for ceviche. I marinate the raw fish for a whole day or two (the longer you marinate the fish, the firmer the meat) in fresh pressed lime juice, with red onions that I salt and then wash to remove the bitterness, jalapeno peppers and black pepper. When ready to serve, I top it with tomatoes, cucumber and cilantro with spinach salad (see meal 3) on the side.

Meal 5: Salmon baked with garlic and herbes de Provence spice.

 
Although we’re experiencing the coronavirus Covid-19 crisis, I am blessed to have a gym that I can work out in. As of now, my competition has not been canceled, but only time will tell. Canceled or not, I will stay the course and continue to train and eat right. So, until next time, y’all stay safe and healthy.

I have always exercised in one form or another.

When I was younger, raising kids, and building a practice, I was limited to quick trips to the gym or a workout in the basement. Once my children were grown and my practice was more established, I had more time to devote to my fitness and became really involved in endurance sports. My first 5K led to a half marathon, which led to a full marathon and before I knew it, I had completed over 60 full marathons, including one in every state. I finished a hundred mile run from Key Largo to Key West.

I became interested in triathlons and worked my way up to a full Ironman. Training at that point consisted of 100-mile bike rides in the morning, 2-mile swims in the Detroit River in the evening, and running as often as I could. I snuck in some cross-training with weights a couple times a week, but for the most part my exercise was aerobic in nature.

That all changed when my wife, Sandy, convinced me to attend a bodybuilding show with her. She had undergone a recent transformation, losing over 40 lbs with weight training and macro-focused dieting. Her gym was sponsoring the show and I reluctantly agreed to go. I was inspired by the dedication and commitment of the athletes that competed. I told my wife “next spring we are going to be on that stage”.

As a runner, my philosophy regarding nutrition was that I could eat and drink whatever I wanted, and I would just run it off. My weight was good, but I didn’t always look or feel the greatest, and as I got older my blood work was not so great. My cholesterol was climbing, and my blood sugar was bouncing around. I knew some disciplined eating would be good for me. I hired a coach, who gave me some starting macros. Because I was still running and cycling while I was training for my first show, my macros were pretty generous. I ran four marathons while I was training for my first show, so I was really putting my coach to the test. But with a solid nutrition plan and supplementation with Beverly products I was able to drop from 162 lbs to 147 lbs and still maintain lean muscle mass. The 2019 ANBF 3D Fit show went well for me. At the age of 55, I took first in four of the six divisions I competed in, and earned a pro card from the ANBF in Classic Physique and in Master’s Physique.

I had been using UMP for years and recommending it to my patients and training clients. However, when I started competitive bodybuilding, I researched the rest of the Beverly products line by reading prior issues of “No Nonsense” and I even made a few phone calls to the Beverly Advisor Team with questions. Don’t hesitate to reach out to them for advice, they are very helpful and knowledgeable with sports nutrition.

Biggest Challenges

I love weight training and natural bodybuilding, but I’m not ready to give up endurance sports. When my calories start dropping during show prep, it can be difficult to have enough carbohydrates to fuel a long run. Timing is critical, so I try to consume most of my carbs pre- and immediately post workout so that they are a source of fuel and glycogen replenishment. If you are going to consume any high-glycemic carbs it is important to do it during this window. At any other time try to consume low glycemic carbs so your insulin is not spiking later in the day. I also try to take most of my supplements around this window. I feel like my body is like a sponge during and after exercise and much more likely to absorb macro and micronutrients.

Timing of workouts can also be a challenge. I need to put enough training days between a hard leg day in the gym and my long runs or speed days. Heavy leg days need to be avoided for about 5 days before a race.

Future Goals

Now that I completed my 50-states goal, I am going to try to run a full marathon on every continent, so races in South America, Africa and Antarctica are on the horizon. In between I want to focus on adding some muscle to my legs and shoulders (not an easy task for a runner in his fifties!) so I can better compete in the classic physique bodybuilding category as a pro.

I was about 6 weeks out from my first competition of 2020 and for the first time in years, I felt that I was ready to display my best look on stage. Like everyone, I was in total disbelief when the news spread about a virus with the name Covid-19. This virus made an impact on our lives in a matter of days as I watched the life that I was so comfortable with stop abruptly. The fear, doubt and disbelief that plagued most of us during the quarantine was almost too much to bear. All aspects of life including age, occupation, race, religion, gender and your community felt the effects of this pandemic. My community was hit hard by Covid-19 with friends, family and students fighting the virus head on. The governor immediately passed executive orders to shut down all businesses including the gym and all K-12 school buildings. So began the quarantine life.

What am I going to do now?

Here I am prepping for a show and my livelihood has now been taken away and for how long? The two most important places that are an integral part of me and define who I am have been taken away. How can I prep for a show if I can’t train? What am I going to do if I can’t interact with my students and families who depend on me for guidance and support? What will happen to my students? What about my mother who is in and out of the hospital and considered high risk? My mind became consumed with negative thoughts. I became complacent and made excuses as to why attempting to compete during the pandemic was a waste of time. I mean who could possibly think about a diet at a time like this?

I Have to Make a Decision!

After several weeks of being in quarantine things began to shift in a more positive direction. I began to teach remotely while reconnecting with students, staff and family. I was feeling like I could fight through this. My coach, Jay Pratt, made it clear that we had work to do. I had competitive goals that still needed to be met. My goal was still the same, bring the best version of me. He pointed out that I should take advantage of the time in quarantine and make the best of it. He gave me the tools and support that I needed to persevere. He created a quarantine plan that incorporated a more rigid schedule for prepping and eating meals as well as a cardio and training schedule that could be implemented around my remote teaching. This gave me purpose and order among all of the chaos. From there I had to check in 2-3 times
a week with pictures and a log to ensure that I was utilizing all of the tools he gave me. This also allowed him to make any adjustments to meals or cardio sessions. As the show date approached, I was feeling great and back on track. We added grueling posing sessions after each workout to improve my conditioning.

The Tampa Pro

The IFBB Tampa Pro is one of the most competitive shows outside of the Arnold Classic and the Olympia. I have competed in this show five times with placings as high as third and as low as 16th but this time would be different. I really wanted it and I was done making excuses. The Tampa Pro was also an Olympia qualifier this year. This would be the first time in six years that the Olympia would again host a Women’s Bodybuilding division. Most would think that my past placings would discourage me from trying a 6th time to be in the winner’s circle. I don’t give up so easily. Going to the Olympia would be a dream come true. I was determined and focused plus I had something to prove to myself. If I can train, stay healthy in a community that was hit hard by Covid, I can accomplish anything.

Competition Day

This was it, the moment that I had been waiting for. I was ready to take the stage. When I removed my mask and entered the stage, I was confident, poised and knew without a shadow of a doubt that the judges would be seeing a new and improved version of me. Later on that evening, I received the best news of my competitive history, and for the first time since turning pro, I finished in first place with a Ms. Olympia qualification in hand. This was the best feeling in the world.

Presentation Tips

If I could offer any advice when it comes to presentation is to begin posing at least 8 weeks before any competition. You may even want to hire a posing coach in your area. Stage presence is extremely important and you want to make sure that you are confident on stage and showcase poses that compliment your physique.

What I have learned during this journey is quite simple. “If you really want to do something you will find a way”. Patience, perseverance, dedication and a good support system helped me win the Tampa Pro amidst a pandemic. The work doesn’t stop now. I will take the tools that I used during this pandemic and apply it to my journey of the Ms. Olympia.

Beverly International

UMP Chocolate Pancakes

Ingredients: 2 Scoops Ultimate Muscle Protein chocolate, 3 egg whites, ¹⁄₄ cup oatmeal, add enough water to make a batter consistency.

Directions: Mix ingredients. Cook in a pan at low heat until little bubbles appear and pancakes start to brown. Flip and wait a minute or so, and bam! Perfect pancakes!

I was first introduced to Beverly International products from a member at the Iron Pit Gym back in 2007. The first supplements I used were UMP, Lean Out, and 7-Keto MuscLean. In 2011, I heard about a new division that was about to be introduced into bodybuilding called men’s physique. I did some research and found out that it was a division for people who want to focus on an athletic look, and in 2012 I competed in my first men’s physique competition. From there I was hooked. For the next two years I competed and won a number of contests culminating in earning my IFBB Pro Card in 2013.

I continued competing over the next few years – but without Beverly International supplements. You see, on winning my pro card I was offered a sponsorship by a different nutrition company and as part of the deal I couldn’t use Beverly. However, I decided that it was more important to use and recommend the best products on the market, even if I did have to pay for them. I’m happy to say that I am now a Beverly International distributor and able to recommend them to all my family, friends, clients, and followers. Now, with Beverly again in my supplement stash, I’m back on track to train and successfully compete again in 2020.

One more thing I’m kind of proud of – my photo is on the cover of a recent novel, Reign by Elizabeth Knox, and will be on the cover of at least seven more novels that will be published soon.

In the rest of this article I’ll detail my current diet, supplement, and workout plans.

I follow a pretty strict diet year-round so that I'm always just a fewweeks away from top condition for a contest or photo shoot.

Pre-Contest Adjustments

My pre-contest diet adjustments are minimal. I drop the whole egg from meal 1 and drop the rice at meal 5. I also substitute tilapia for chicken at meal 5.

Supplement-wise, I add Glutamine Select and 7-Keto MuscLean to my year-round supplement program. Battling low energy during contest prep is one of the hardest parts of competing, so I use Beverly’s Up-Lift to give me the boost of energy I need to have a good workout. Glutamine Select helps my body recover so I can continue to work out hard even when my body is running on low energy. 7-Keto MuscLean makes losing those last couple pounds of bodyfat (at my age, 45) possible.

Fit women over 40… are they really just genetic anomalies who miraculously keep their six pack abs well into their 40’s and 50’s?

Do they spend hours upon hours in the gym sculpting the perfect butt and snacking on celery…. Well, if you have ever wondered how to stay fit after 40, I have some really good news for you. It is absolutely possible. In fact, I am proof. Just before I turned 46 this year, I took part in the fitness photo shoot that ended up on the cover of the newest FITBODY Magazine.

As an online fitness coach and entrepreneur running the full FITBODY brand, I work every day with women. Your time is tight. Most women do not have the luxury of spending hours upon hours a day working out. Food-wise, we want to enjoy our food and to be able to EAT! Personally, I happen to like celery, but l am also partial to the occasional burger and wine.

So how do you do it? How do you stay fit when you are heading into menopause with hormones shifting, skin sagging and energy waining? Whether you are noticing that it is easier to gain weight now or that the same old tricks that helped you drop that last 10 pounds before just don’t work, let me share with you some of my best fitness secrets…

Start the Morning the Right Way

Breaking that fast first thing in the morning might not be in vogue with the latest intermittent fasting gurus, but what I can tell you is that including a healthy breakfast packed with protein has been the recommendation of health experts and doctors for ages. And for good reasons. A healthy morning meal can curb early afternoon hunger helping you avoid that snack attack mid-day.

There is also something deeply profound about starting your morning in a positive direction. When you eat a healthy breakfast you set the rest of your day on track to keep making healthy choices. Additionally, high protein breakfast foods are recommended for women as they enter menopause because of their high protein and iron content. Over the last month, I have started each day with 2 scoops of Beverly International’s PBP (Plant-Based-Protein) with 12 ounces of almond milk and a few ice cubes. Literally the best plant-based protein I have ever tried. I crave it every morning!

Fill Up on Fruits & Veggies

Fit women know that vegetables and fruits are nutritional gems with tons of nutrients and super low calories. And talk about fiber. Veggies in particular are super filling and help stave off hunger allowing you to eat less total calories in your quest to stay fit over 40. I suggest filling your plate half full of veggies for lunch and dinner meals and then including fruits as a snack 2-4 times a day. Fruits, like grapefruit and berries along with leafy green vegetables tend to be excellent choices.

Load Calories Earlier in the Day

While the quality of your food is most important, there are benefits to eating the majority of your calories and carbs early in the day if you want to stay fit over 40. Ideally try to get in about 70% of your daily calories before 4 pm.

Be Your Own Chef

Whether you realize it or not, restaurants load seemingly healthy options with extra oil, sugar and butter that can add up calories quickly. They also have ridiculously large portion sizes that can derail your best efforts to stay fit and healthy. While you don’t want to avoid eating out altogether, be sure that most of your meals are cooked at home in your own kitchen. When you are in control of your food preparation, you make better choices.

Watch Your Calorie Intake

We all know that eating too many calories causes weight gain but did you know that too little calories can be just as damaging to your metabolism. Finding that happy medium where you are taking in enough to fuel your workouts and day, but not so much that you add fat, takes some balance. I recommend women that want to lose body fat start with their resting metabolic rate (the number of calories your body burns at rest) and adding 200-300 to account for daily activity. Be sure you are also exercising at least 30 mins every day. If you are trying to stay fit and more so want to maintain, take your resting metabolic rate and add 500-700 calories. Tracking your calories with an app like My Fitness Pal helps you pay attention to your food and make better choices for the long haul.

Avoid Sugar, Except in Moderation

Sugar is enemy number one for fit women over 40. Sugary coffee drinks, sodas, juices, desserts, energy drinks… no matter where it comes from added sugar spikes your insulin and causes serious cravings. Cut back on sugar to avoid adding bodyfat. Making the jump to water or zero-cal drinks can also lower your risk for disease like diabetes.

Wine Once a Week

While there is some research that moderate alcohol intake can be beneficial for certain groups, the bottom line is that most alcoholic drinks are full of empty calories that lower your inhibitions and make you more susceptible to snacking. Have you ever noticed that your will power to avoid those fancy cheese and crackers seems nonexistent after a few drinks? Women should keep alcohol consumption limited. I recommend having 1-3 drinks once a week if you really want to stay on track.

Fire Up Your Metabolism

Pound for pound, muscle burns more than double the amount of calories fat does while your body is at rest. While you may think of cardio as fat burning, putting on more muscle will actually help you burn more fat while you sleep or sit on the couch. This is key for a speedy metabolism because even the most active woman likely spends more time sitting and sleeping than moving.

Build Muscle

Over 40, there’s a pretty simple rule when it comes to your muscles: you have to use them or you’ll lose them. While nutrition is a very important part of the picture, in order to maintain, let alone build muscle mass, you need to be lifting weights. Your muscles are constantly going through a state of being broken down and rebuilt. That’s part of life. Your muscles grow when the amount of protein synthesized within them eclipses the amount that is broken down.

People naturally lose muscle after 40, especially women after menopause. Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises like lifting weights can help you keep those muscles. I recommend that you train with weights at least three days per week, and preferably five.

Have Your Thyroid Checked

If you’re eating healthy and exercise regularly and are still finding you can’t lose weight, your thyroid may not be working as it should. This happens in a small percentage of people, and it’s most common over 40. In addition to weight gain, it can also cause fatigue, joint or muscle pain, and depression. There are medications that can help, so check with your doctor if you think that might be an issue.

LEAN OUT

A must-have for women and offers a unique formula that works in two ways to create a metabolic environment optimal for getting lean. First, it helps your body transport fat released from adipose tissue to other tissues like your liver and muscles where it can be burned as fuel. Second, it helps your metabolism handle carbohydrates more effciently. Personally I find I have significantly less cravings for sweets when I take Lean Out regularly.

GH FACTOR

GH Factor supports healthy growth hormone (GH) secretion, naturally, with a clinically based blend of arginine and lysine. This combination of amino acids has been shown to raise GH levels by up to 8-fold. Your body secretes GH in pulses throughout the day, with the biggest pulse typically occurring in the early stages of nighttime sleep. With increasing age, the secretion of GH tends to decline. I like to keep a bottle in my bathroom so I can take it first thing in the morning and again right before bed as it works best on an empty stomach.