From Boston to Bodybuilding

Dr. Matt Lytle was blunt; I was done running for a long time. This wasn't just a bad hammy strain or plantar fasciitis- both of which his care had healed. I'd joke that he had "kept the wheels on a vintage vehicle" through my decades of running. This time, though, I'd run myself right off the road.

Typical of many high-mileage runners who started running in the 90s- cross-training, proper recovery, and (though hard to imagine now) adequate nutrition were often afterthoughts. Want to run faster? Run more! That was the prevailing wisdom. I trained with a goal but didn't have a plan. The result: I failed to qualify for Boston in my first four attempts.

I needed a plan. (I needed to get faster- -faster than I got older.) By the time I made it to my first Boston Marathon in 2011, I had soaked up any nutritional, rehabilitation, and training guidance I could find. I started sipping BCCA's during runs, began taking Quadracarn (my first Beverly supplement), and routinely pounded Beverly UMP shakes at our post-run coffee gatherings (even bringing powder-filled baggies for the baristas to mix into banana smoothies).

Though I was knocking down lifetime running PRs, I was also running myself into trouble by increasing the demands on my aging body. I was ignoring signals. I was worn down and structurally out of balance, mashing on the gas pedal with a dashboard full of warning lights and bald tires.

That brought me to April 2016. Rather than prescribing only traditional, clinical PT, Dr. Lytle approved of working with trainers he knew had a complete understanding of disc injuries and could trust to structure a rehabilitative strengthening program given my current limits. When a chiropractor is in synch with trainers, you can be damn sure you've been hooked up with the best.

I needed a new plan. That's when I met Jared Fryman, a soft-spoken shaved-headed Marine who fills a doorway with his frame and always lights up the gym with a smile. Jared fully understood where my head was: I missed my running group, my intense cardio, and the structure and discipline of my marathon training. I'd fallen into the habit of cheering myself up with sugary treats and carbs. But without the miles to burn them up, I was closing in on 20% BF and doing nothing to preserve --much less add to-- the muscle mass I'd burned in some 24,000 miles of running.

Jared said, "Rob, I think you could change your body composition if we switch up the cardio mix and clean up your diet." He detailed a nutrition plan that started with a painful three-week "sugar detox," which quickly transitioned to a familiar muscle-building, six meals per day nutritional program. Jared recommended additional Beverly supplements and structured a lifting and cardio plan. (detailed nearby)

Without mentioning the words "bodybuilding" or "competition," Jared set me on a course for success. Always a good Marine, he knew where this mission was headed way before I did.

The upper body changes came pretty fast. Legs? Well…not so much. I would joke that my leg and glute muscles were "road kill that I'd left on the marathon course between Hopkinton and Boston." My initial squat program began with an empty bar and a bottom range limited to an 18-inch red stool, topped by a blue pad and a thick 45lb plate. To that point, I had never done a single loaded back squat in my life!

I was gradually able to jettison the blue pad, then the plate, and add load. The key was a balanced progression, alternating weeks of either increasing range or poundage.

By May of 2017, I started looking for my first physique event. Putting up the entry fee and having a target date gave me that same long-range mental focus as completing the dozens of race entries as a runner. We settled on a natural NPC Midwest event in a small venue. Jared knew it would be comfortable and a confidence builder.

While on stage, I recall Jared screaming, "squeeeeze!" I took first place in Masters divisions and novice while experiencing my first pose down. Up until this point, bodybuilding was just another challenge, something to do until I could run again.

But not now. With mixed emotions, I said goodbye to the runner who wanted to shave minutes off his PRs. Now I wanted to keep my new gains ….and add more.

I added Ultra 40 and Density and noticed I looked much fuller during subsequent contest preps. Muscle Synergy became a pre-workout favorite along with the daily Quadracarn, Lean Out, and 7-Keto MuscLean combo.

I'd noticed Jared's sword trophies from Kentucky Muscle and, typical of runners who suffered for the glory of a competitor T-shirt or race medal "bling," I knew I wanted one of those swords.

Gains were painstakingly slow for the next four years as I entered various contests. But by the time I walked on stage for my first Kentucky Muscle in 2021, I'd gained 8 lbs. of muscle.

That year, Master's Classic Physique was only one class, 35+. Right then, I knew my chances at placing would be a long shot, but that just fired me up even more. No surprise I finished near the bottom in Classic. Happily, I crossed over to Physique and brought home my first swords for 60+ and novice.

I wanted to give Classic Physique another go. We worked hard for another year and also focused on posing. I returned to Kentucky Muscle in 2022. This time, the master's group had 60+ and 50+ divisions where I earned 1st and 4th place swords.

Mary Ann, my wife of 38 years, thought my running group and I were crazy with our 5 am, rain or shine training. Now she knows bodybuilding is a different kind of crazy commitment.

Nutrition

Diet (approximately 16 Weeks Out)

Saturday / Sunday / Monday
Meal 1: 2 whole eggs, 1c egg whites, 3oz avocado, 1 c spinach, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, ¹⁄₂c jasmine rice, 1c green beans, ¹⁄₄c almonds
Meal 5: 7oz chicken, ¹⁄₂c quinoa, 1c carrots, 10 pecan halves
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂ red pepper

Tuesday / Wednesday / Thursday / Friday
Meal 1: 6oz steak, ¹⁄₂c spinach, ¹⁄₂c mushrooms, ¹⁄₂c berries, ¹⁄₂c oatmeal
Meal 2: 7oz chicken, 1c quinoa, 1c zucchini
Meal 3: Protein shake with banana
Meal 4: 7oz chicken, 1c jasmine rice, 1 red pepper
Meal 5: 7oz chicken, ³⁄₄c quinoa, 1c carrots
Meal 6: 7oz turkey or chicken, 7oz sweet potato, 1c green beans

Supplements:

3 Quadracarn and 3 Density: Meals 1, 3, and 6. These are my Beverly "go-to's."

Lean Out: 1-2 capsules with every meal.

7-Keto MuscLean: 3 capsules with Meals 1 and 3, this combo of Lean Out & 7-Keto MuscLean significantly helps with cravings as calories decrease.

Ultra 40: Give yourself time to work up to dose as directed for your weight 1 tablet per 10 pounds of body weight), split over 4 to 5 meals. I always felt I looked fuller even on low-carb cycles.

Muscle Synergy: Sip during workouts - a great pump.

ZMA 2000: 3 capsules before bedtime.

Pre-Contest Diet (8 Weeks Out)

Sunday / Monday
Meal 1: 2oz chicken, 2 whole eggs, 4oz avocado, 1c spinach, 1 grapefruit
Meal 2: 7oz chicken, 7oz sweet potato, 1c green beans
Meal 3: Protein shake with 1 c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, 1c jasmine rice, ³⁄₄c carrots Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Tuesday / Wednesday
Meal 1: 2oz chicken, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 5oz sweet potato, 1c green beans
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 7oz turkey breast, ¹⁄₂c jasmine rice, ¹⁄₂c carrots, 4oz avocado
Meal 5: 7oz cod, 7oz red potato, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2 c mixed salad, 1 tbsp olive oil, ¹⁄₂ c jasmine rice

Thursday / Friday / Saturday
Meal 1: 3oz steak, 2 whole eggs, 1c spinach, ¹⁄₄c oats, ¹⁄₂c blueberries
Meal 2: 7oz chicken, 3oz sweet potato, 1c green beans, ¹⁄₄c almonds
Meal 3: Protein shake with 1c berries, almond milk, plus ¹⁄₄c almonds
Meal 4: 6oz lean steak, 1c carrots, 4oz avocado
Meal 5: 7oz cod, 1c cucumber, ¹⁄₂ red pepper
Meal 6: 7oz chicken, 2c mixed salad, 1 tbsp olive oil, ¹⁄₂c jasmine rice

Periodized Workout Program

Here is an example of the periodization lifting plan that my trainer, Jared Fryman, outlined:

Monday: Chest, Mid-back, Rotator cuff
Tuesday: Quads, Adductors, Calves
Wednesday: Functional cardio (Offseason), HIIT (In season)
Thursday: Shoulders, Lats, Rotator cuff
Friday: Hamstrings, Abductors
Saturday: Arms, Abs
Sunday: Rest (Posing in season)

My workout is divided into 3-week phases. I go through each phase 1 to 2 times before going on to the next phase.

Phase 1

Week 1
Primary lifts 3x15x12x10
Secondary lifts 3x15x12x10
Emphasis, Stability (Earthquake bar is great to use, band work)

Week 2
Primary lifts 4x12
Secondary lifts 15x12x10
Emphasis Negatives 3x8

Week 3
Primary lifts 12x12x10x8
Secondary lifts 3x15
Emphasis Drop sets 3 sets, start at 90-95% of lift, drop 20% each set

Here is an example of a chest and mid-back routine for Phase 1, week 3:

• Warm-up Rower for 5 minutes, band work for shoulders, then warm-up sets @ 50, 60, 70% working weight for primary lifts
• Dumbbell Rows 12x12x10x8
• Machine Chest Press 12x12x10x8
• Machine Row Drop Sets, 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
• Chest Press Drop Sets 3 drops each set for 3 sets. Fifteen seconds of rest between drops. Ninety seconds rest between sets.
• Dumbbell Reverse Flye 3x15
• One-Arm Cable Decline Press 3x15
• Banded Face Pulls 3x15

Phase 2

Week 1
Primary lifts 5x10
Secondary lifts 3x12
Emphasis Speed/ Power work, 10 seconds, 3 sets

Week 2
Primary lifts 10x10x8x6
Secondary lifts 12x10x8
Emphasis Negatives 3x5

Week 3
Primary lifts 4x8
Secondary lifts 3x15x12x10
Emphasis Rack/ Box lifts 3x5

 
Here is an example of a Quad workout from Phase 2, week 2. Due to previous injuries, I can't go as heavy on my lower body, so I do supersets to get extra volume work in.

• Warm-up Bike 5 minutes, dynamic leg swings, hip band warm-ups, warm-up on squats @ 50, 60, 70% of working weight.
• Squats 3x10x10x8x6
• Calf Raises 3x15 (usually keep reps higher on calf work)
• Box Squats 3 sets of negatives. 5 count down to box.
• Split Squat 12x10x8
• Leg Press 3x15 (Superset with lunges for extra volume)
• Leg Extension 3x5 single-leg negatives, and double leg extension for 15 reps with 2 count contractions at the top.
• Copenhagen Side Planks hold 30 seconds. Or use the bottom leg to touch and help as much as needed to maintain form.
• Single-Leg Bridge 3x15. (Keeping the posterior chain strengthened is a must, so I add an extra movement for the back side of the body each week during my Quad workout)

Cardio

Off-season (up to 12 weeks before a show)
Monday HIIT 30/30 splits
Tuesday Steady state 30 minutes
Wednesday Functional cardio
Thursday Steady state 30 minutes
Friday Steady state 30 minutes
Saturday Bootcamp class or HIIT 120/60 splits Sunday Off or steady state for 45 minutes

Pre-Contest:
Monday HIIT 30/30 splits
Tuesday Steady state 45 minutes
Wednesday HIIT 60/30 splits
Thursday Steady state 45 minutes
Friday Steady state 45 minutes
Saturday HIIT 120/60 splits
Sunday Steady state 45 minutes

Presentation Tips

Start posing practice early. Pose without a mirror so you can "feel" the pose without having to see yourself. Don't worry about anybody else on stage. Focus on yourself and the judges. If you are competing in Mens Physique, and you are under 6ft tall, make sure your boardshorts are not too long and baggy.

In Closing

Bodybuilding and contest prep, like life, is a journey. The results and progress you achieve are the results of consistent effort and diligence applied over time. Some days you feel like you're 26; other days, you feel like you're 62. Every day in the gym will not be your 100% best, so If you cannot bring everything you have, bring all that you've got. You will always feel better than totally skipping a day.

You may have an IFBB pro you admire, but that person is thousands of hours ahead of you. Look at your peer group for a reality check. Make a detailed checklist well in advance of your competition. It will ease your mind for the last 48hrs and let you focus.

Remember, you are attempting something that very few ever will try. You are a winner when you walk on that stage because you made the most of what your creator gave you. So be humble to your God, and then... when you walk out on stage, smile and OWN IT!.