ProfessionalMuscle FEATURED MEMBERS

[Big A]

June '06

Category - Female Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
BAJAVET
JERRYWEAR

WINNER: STRONGMIND


Strongmind is a very open and contributing member of our community
(and if I may be so bold - VERY beautiful). She is very willy to
contribute her knowledge with everyone here.

I am so honored to be this months Featured Member. I know I
haven't been here that long, but you all have made me feel very
welcome since Day 1 and I love being a part of the Professional
Muscle family. Thank you. I have already learned so much from you
guys (and girls!) and look forward to getting to know you better.

Like Simone, I don't train to compete. I train because I absolutely
love the challenge and the intensity of the sport.

I currently train 5 days per week. Typically 6-7 exercises per body
part, 3-4 sets each. High volume, high rep. I do moderate to high
intensity cardio for 30 mins. 5-6 days per week and Pilates 2 times
a week.

My schedule looks like this:

Mon: Legs, cardio; Pilates
Tues: Back, cardio
Weds: Shoulders, cardio; Pilates
Thurs: Cardio only
Fri: Arms, cardio
Sat: Chest + Legs, cardio
Sun: Rest

My favorite body part to train is shoulders. I hate doing chest
because I always feel like such a weak little girl.

My diet really doesn't change much since I don't compete. I try to
eat pretty clean all the time (except when Bulldog and I go out for
dinner in the offseason). I love sushi and can eat a ton!!

My protein sources include egg whites, chicken, turkey, orange
roughy or tuna. I have a pwo shake of whey and dex or a piece of
fruit. My carb sources include oats and brown rice. Sometimes I
throw in a little shredded cheese. I love vegetables, especially
broccoli, asparagus, and spinach. I put banana peppers on just
about everything I eat (except my oats of course). My favorite
snack is oats and chocolate whey with a tablespoon of natural
peanut butter. Yum! I have a tablespoon of flax every day and drink
at least a gallon of water.

EC stack all the way baby!! Other daily supps include a multi, Vit.
C, Glutamine, and BCAAs.

I have struggled with body image issues since I was a teenager and
have worked hard to overcome and manage some very destructive
thoughts and behaviors. I love being healthy and strong, both
physically and mentally.

"If the mind can conceive it, and the heart believes it, the body
can achieve it."

 

[Big A]

July '06

Category - Male Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
BAJAVET
JERRYWEAR

Winner: BULLDOG21

bulldog21 is a great member and terrific contributor. He is also a
very accomplished competitor, as his pics will attest to that! Here
is some great info that he has to share with the Professional
Muscle Community:

I want to thank Big A and all the mods for putting together and
running the best bodybuilding forum hands down! Also, one of if not
THE biggest reasons for that are the members that make up this
forum. It is really such a unique place where I feel it really is
like a big family (I feel weird for saying that as I haven’t met
95% of you face to face and probably won’t but whatever..) We
have great debates, we argue, we laugh, we cry, and most
importantly we support each other in our shared interest:
bodybuilding and its many sublets that it entails. Thanks
Professional Muscle for this as I am truly honored to be
selected…..Thank you!

I have been training for 16 years consistently since I was 13. I
have done pretty much every kind of workout you can think of. I
was a collegiate athlete (baseball) and also played one year of
minor league baseball before an injury sustained my senior year of
college forced me into retirement (That and I ran out of talent
too, LOL). So I have had training experience from many different
perspectives whether it is from all out bodybuilding training,
functional sport specific training, and rehabilitation training. I
enjoy it all and love learning about it, I am still not sure what
works “best†for me as I have achieved results from all training
models. I feel what is important is the holistic approach to
training so to speak: I grow and I get stronger when I am eating
properly in the proper ratios, training consistently, sleeping
right, and supplementing properly over a long period of time, time
and patience being the most important imo. When all those things
are working in “synergy†for me I will grow. I have so much more
to learn about training and I feel I am just at my threshold of
potential as a bodybuilder. With that being said I am going to do
DC training this off-season and push my physique further.

Nutrition-
Is really important for me as I am a meso/endomorph. I smell food
and I can gain weight…LOL. Here is this upcoming off season diet
layed out:
M1
1 CUP OATS DRY
2 TBSP PB
2 SCOOP WHEY
M2
1 CUP OATS
2 SCOOPS WHEY
1 TBSP PB
M3
I PROTIEN SHAKE
1 BANANA
M4
10 OZ. CHICKEN BREAST
1 CUP RICE
1/4 CUP 2% SHREDDED CHEESE
M5
1 CUP OATS
2 SCOOPS WHEY
1 TBSP PB
M6 (POST WORKOUT)
1 PROTIEN SHAKE
1 ORANGE
2 SCOOPS WAXY MAIZE
M7
12 OZ LEAN BEEF
1 CUP OF RICE
1/4 CUP 2% SHREDDED CHEESE
4 TBSP OF SPICY HUMMUS
1 CUP OF BROCCOLI
M8
2 SCOOP WHEY
1 TBSP FLAX
1 TBSP MCT OIL


PRECONTEST:

As the weeks progress closer to my show I will pull calories out of
my diet from both carbs and fats as I try to keep my protein as
high as possible. Right now at 7 days out here is my break down:

M1
1 CUP OATS DRY
1 CUP LANA’S EGGWHITES
1 TBSP POLLANDER’S SUGAR FREE JELLY
M2
1/2 CUP OATS
2 SCOOPS WHEY
M3
8 OZ CHICKEN
1/2 CUP OF RICE
1 CUP OF BROCOLLI
M4
4 OZ CHICKEN
1 CUP OF BROCOLLI
M5
1/2 CUP OATS
2 SCOOPS WHEY
M6
10 OZ LEAN BEEF
2 CUPS OF BROCCOLI
M7
1 SCOOP PROTEIN
1 TBSP FLAX OIL
1 TBSP MCT OIL

SUPPLEMENTS:
I run the supplement side of my best friend’s competition prep
company (he also does my prep) Quest Nutritional Systems. We sell
mainly Sci-Fit products as well as some Champion Nutrition
Products. I love to help athletes set up supplement packages to
suit their goals, hopefully one day my friend and I can pursue this
endeavor full time…
Here are some that I take:
VITAMIN E SCI-FIT VITAMIN PACK
SCI-FIT NITROX BABY ASPIRIN
GLUTAMINE MULTI-MINERAL
CREATINE MILK THYSTLE
L CARNITINE MSM
CHROMIUM PICOLINATE VITAMIN C
CHOLINE/INSOITOL KETO 7
PYRUVATE EPHIDRINE
BEVERLY LEAN OUT SCI-FIT ATHLETIC PACK

QUESTIONS:

What do you do for your legs? Both my parents have good legs and
I have to thank them for them. I do train them hard, really hard
like I do all body parts. When I am in a good groove in the off-
season my training is like training and more like an all out
assault on the muscle group…..High Volume High Intensity balls to
the wall, you guys know what I am talking about!!

I want to write so much more for you guys and share some more of my
perspective of bodybuilding but I am 7 days out from a show and I
am beat down tired and it is hard for me to organize all things I
want to say into a clear concise manner without rambling on. If
you guys have any questions or need anything please feel free to PM
me I would be happy to help you. All the best to my brothers and
sisters at PM.

Bulldog21

THANKS AGAIN PM FOR MY NOMINATION

 

[Big A]

August '06

Category - Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
BAJAVET
JERRYWEAR

Winner: LUCIAN

lucian has been a very good member of our community and contributes
freely. I consider him an accomplished bodybuilder as he had a
great placing in the BodyRock, which is probably one of three
national qualifiers that


i train 5 days a week high volume, 15-20 sets per bodypart, 8-12
reps
heres a chest day:
incline bb bench 4x8-12
flat bb bench 3x10-12
peck deck 3x10-12
incline fly 3 x10-12
db pullove 2x10-12
dips 2x10-12

i do 30 min of cardio in the3 offseason in creasing it precontest.
my training doesnt change. i have done low volume in the past but
this has been working very well for me.

diet

offseason
350-300 gr of pro
400-600 carbs
50-100 fat

i eat more carbs on back and leg days

precontest i eat 450-550 gr of pro
and cycle my carbs daily.
my fat is real low like 30 gr
this is how i dieted for the bodyrock and it works well.
(on the advive of brad hollibaugh)

FAQ

what do you do for calves??
i just train them, dont forget about them and treat em like any
other bodypart

how did you get your waist so small?/?
i was born w it!

how did you change so much in a year??
i upped my volume a lot in my training and cycled my carbs to get
lean, but just busted my ass and didnt give up.
it just takes hard work!!

id like to thank my girlfriend for all her support. she made all my
meals precontest and it made a huge difference as you can see. it
was a team effort. she also put up w my miserable ass!!!

also part of the team was brad holiibaugh. thanks for the advice
and support.

and sessumaru, who helped w massage on my calves and quads to ge
the scar tissue out and help more cuts be seen, he also a good
friend.

thanks to everyone at pm. i really appreciate the support, and
thaks for voting me the feature member of august, it means a lot to
be reconized by your peers.

thanks to you all!

remember..........

"nothing very good or very bad lasts very long"

 

[Big A]

September '06

Category - Female Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
BAJAVET
JERRYWEAR

Winner: ISLANDGIRL


IslandGirl is not only a very beautiful and successful competitor,
she is a very giving and helpful member of our community. She
always tries to help and contribute in a positive manner.

A little about myself. I was born and raised in Hawaii. I married
Cameron/aka Paradise Cup and moved to Colorado in 97. We have 3
kids. Our oldest is 18 and she is in the Air Force and we have a
daughter that is 12 and our son is 7.

We are the NPC Chief Judges for Co. I have been Chief
Judging/Judging, 4-5 years.

I just competed in my very first Figure competition in July. I won
the Novice Figure overall and won my class in the Open figure. I
also crossed-over and did BBing as well. I won the Masters
overall and won my weight class. I am currently training for the
USAs in 07 in Figure/Class A.

General Training Schedule:

I just started DC training again. I probably have made my biggest
gains with DC. I had to make some slight modifications with his
training because of my family schedule. I love Dantes concept of
beating the logbook and his extreme stretching has really worked
for me as well.

I typically train 4x a week. Resting on Wed, Sat, and Sun. My split
is as followed:

Chest/Shoulder/Tricep
Legs/Calves
Back/Biceps/Abs.

I love doing RackDeads! In this blast, Im striving to surpass my
350 @ 5 reps. Wish me luck!

General Nutrition:

Off-season nutrition is pretty clean. I eat a lot of lean beef and
rice. I never get tired of it. I typically eat 3-4 food meals, 2
MetRx shakes and 1 True Protein shake at bedtime. Protein intake
sits around 220-230 grams. Carbs around 250-260. I have never done
cardio in the off-season before, but may incorporate it this time
around.

Pre-contest is strict. No cheats allowed once I hit the 12-week
mark. I weigh ALL my foods! I also carbed cycle from the get go.
This has worked tremendously for me. Cardio starts slow and I
increase as the weeks go by depending how I am progressing. My
husband does all of my prep and he is very knowledgeable.

The one question I got a lot from women when I was prepping was,
“How can I look like you I would chuckle and the first thing I
would say is I dont look like this all the time. And I would
go
on to explain that I was prepping for a contest and this is just
temporary. This opened up a lot of doors for my husband and I to
start back up our nutrition/training business that we had in Hawaii.

Fitness is my passion and I see myself doing this for a long time!!!

I want to thank Professional Muscle for having such a wonderful
place to come and talk bodybuilding and a place to share
experiences and to learn more. Thanks to the Big A and the mods for
all their hard work in keeping this board on the right path.

 

[Big A]

October '06

Category - Male Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
BAJAVET
JERRYWEAR

Winner: ALMOSTPRO

Almost Pro is a knowledgeable member that is always willing to
contribute in a positive manner – another great asset to our
community. Here is what he has to share with us:

I have a BS in Psychology and a PhD in Biochemistry. I retired from
competing in 2002 my last show being the Nationals, where I placed
out of the top 10 as a super-heavyweight. I currently train some
pro’s and many top level amateurs online. I play semi-pro football
and I am back in school getting another master’s in school
psychology. Anything else you need to know, let me know. Thanks.


Current training schedule:

Sun: Off
Mon: Off
Tues: Chest and Back
Weds: Boxing
Thurs: Legs
Fri: Arms and Shoulders
Football practice
Sat: Am- cardio and yoga
Pm – Football game

I do high intensity training consisting of lots of drop sets and
super-sets. Back, Chest, Quads are all 3 different exercises, 3
sets each. Smaller body parts are 5 sets total with 2 different
exercises. I vary my training from in season football practice
workouts to off season no football practice general training.

My old contest prep workouts would consist of one body part per day
to maximize isolation movements. I would start to focus on abs,
rear delts, outer tricep head, glute tie-ins, etc. I would focus on
bringing up items I did not train during the off-season.

Diet:

Currently my off season diet consists of 50% carbs, 30% protein,
and 20% fat. I eat a lot more carbs off season because of football.
This was a similar diet plan when I was competing due to me being
an ectomorph. An average day of eating looks like this:

Meal 1: Oatmeal, banana, and whey protein in orange juice.

Meal 2: Cytogainer weight gainer in milk

Meal 3: 1 lb red meat with either: pasta, rice, or potato

Meal 4: 12” Subway sandwich

Meal 5: Whatever my wife makes for dinner. Steak and potatoes,
casserole, pasta etc

Meal 6: Peanut butter on graham crackers with milk

Meal 7: snack before bed

My pre-contest diet consisted of 8-10 meals per day with a
breakdown of 50% protein, 30% carbs, and 20% fat. Fat was naturally
occurring from red meat. If I didn’t eat meat and ate chicken or
fish I would come in to stringy. My body processes carbs and fats
really well while dieting.

Q&A:

How many mg’s should I take for my next cycle?

Well first I need to know how your diet looks. Lack of gains is
more often attributed to lack of eating, more than lack of
steroids. Put your diet in check first. Training is a means to an
end. I don’t care how you train, damage to the tissue is damage. I
don’t care how many mg’s you take in a cycle, steroids are not the
answer, nor are they a magic pill. Diet is the key to everything
you do in bodybuilding. I can completely manipulate your physique
by making diet changes, whether you train or not. I can bulk you
up, slim you down, anything I want to do. Focus on diet more than
anything else in your training.

Do I have what it takes to be a pro?

You don’t know if you don’t try. No one can assess your genetic
potential until you begin to reach your upper limits and that takes
years and years of training. What I can tell you is don’t put all
your eggs in one basket. Don’t get caught up in the life, it is far
to easy to get sucked in and lose touch with reality. Get an
education, get married, have kids, have friends. Eat good food,
drink a little and have fun. This is supposed to be fun, try to
enjoy life while you choose your path.

How did you gain over 150 pounds from when you first started
lifting to your biggest off-season weight?

It took me 10 years to reach my max weight. It was a long slow
road. My biggest gains came my first year of training, I put on
over 30 lbs. After that is was a long slow road with more set backs
than progress. I can tell you one thing, it wasn’t just drugs that
got me that much weight. I ate up to 10,000 cals per day when
bulking, every day, day in and day out. Whole food is very
important for bulking, and so is eating calorie dense foods. Most
guys cannot commit to eating that much food every day of their
life, hence they never reach their maximum potential.

 

[Big A]

November '06

Category - Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
JERRYWEAR
PROPEPTIDES

Winner: EDGE250

edge250:
I have been involved in bodybuilding seriously for approximately 12
years and have been training for 20. My last competition was the
2000 NPC Collegiate Nationals where i placed 2nd in the light-
heavyweights. Thereafter i sustained a serious pec-tear while
training for the Jr. Nationals which required about 1 year of
rehabilition. I am currently 248lbs @ 5'6" and am looking to
compete one more time just for the challenge.

Training;
I am currently training under the direction of Phil Hernon.
Personally i have always used high intensity, low volume, high
frequency type workouts. I have a powerlifting background and have
a few state powerlifting titles as a teenager.

Diet;
Contact Phil Hernon for more information on diet & training
information. Out of respect for him and the others that hire him i
cannot go into specifics. One thing i can say is i am holding in
the high 240's and getting leaner at the sametime. I look forward
to posting updated pictures in the future for others to see the
changes. I plan on competing within next year as a heavyweight with
a target of 205-210 shredded.

Best advice i can give;
- -eliminate all isolation exercises in your routine
- -be consistent
- -if your training longer than 45min your not training hard enough
- -be a well-rounded person, leave the gym at the gym, find other
interest's
- -like anything in life, nothing is free, you get outta this what
you put into it

Thank you to everyone here at pro-muscle. I enjoy watching others
achieve there goals and will help anyone along the way if i can.
Edge250

 

[Big A]

January '07

Category - Female

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: BUFFCHICK

I've been weight training since I was 15. Had an awsome olympic
lifting coach in high school and trained with high intensity from
the get go. Played soccer from 2nd grade through high school, Track
and field 2nd grade through college. Threw shot, discus, hammer and
the 20lb weight at Pima CC and Arizona State top ten throws list
all time for most of those. Played football (with the boys) 8th-9th
grade and post collegiately in the women's pro league, Arizona
Knighthawks, linebacker. I've always been very competative and now
I devote my training to figure competitions which began in april of
2006. WNBF pro card figure and bodybuilding qualified for INBF pro
card. Been a professional trainer for almost three years.

General Training
Lift 5-6 days a week depending on season, travel and how my body
feels in general. Track work 1-2 days a week. Cardio 30min-2hrs
depending on season.
I hate cardio!!!!

Mon- back and hamstrings
Tues- chest and shoulders
Wed- Quads, bi's, tri's
Thurs- rest
Fri-repeat

We've had to use "girly weight" while training legs, I put on size
very quickly. Sets of 10-20 for all other exercises. Everything I
train has a set of lunges in the mix. Haven't had too much of an
off-season this year.

General Nutrition

I try to eat as clean as possible in the off season. My new weight
limit is 150, can't get out of control this time. Lean beef,
chicken, egg whites, fish, John Scott's Nitro protien powder. Clean
carbs, oatmeal, brown rice, yams, lots of vegies. I try my best to
stay away from bread. I can't have bad foods in the house, sucks
when RR is on a gaining phase. Healthy fats, salmon, almonds,
walnuts, olive oil. My pre comp diet has changed every time, but
we're getting very close. All my supplements are also John Scott's
Nitro.

Q and A

Are you really natural?
YES! You can come and blood test me at anytime!

How much do you bench?
Not really sure, but I put up 145 for three last week.

Do women get big and bulky from lifting weights?
Do I look big and bulky...

 

[Big A]

February '07

Category - Male Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: !BERSERKER

Training:
I've been training with weights since 1998 (age 19) but didn't
start competing until 2005. I qualified for national competition at
my first show (weighing 158lbs.), and went on to place 5th in the
middleweights (176lbs.) the following year at the Junior Nationals.
I'm currently trying to move up to the light heavyweights and
compete at the Juniors again, and also the North Americans. I don't
really have the genetics to go real far in this sport, but I enjoy
the challenge and will continue to compete as long as I find it
enjoyable.

I've used a lot of different training approaches in the past (DC,
volume, HIT, etc.) but am currently using Leo Costa's Big Beyond
Belief program and like it enough that I've stuck with it for the
past 6 months. I like BBB because it makes sense to me (ramping up
over a few weeks, then backing off over a few weeks), it keeps
things fresh by changing up rep ranges, rest periods, etc., and I
get to train each body part 3-4 times per week. Each workout lasts
about 45 minutes and I always do 30 minutes of cardio afterwards
(incline treadmill). I'm not sure what changes I'll make precontest
this year.. I might not have to change anything (other than adding
a lot more cardio).

Nutrition:
Nutritional guru Justin Harris (aka Troponin) handles my diet both
offseason as well as precontest, so I don't want to give away too
much info here. I will say that I'm almost always doing some
variation of carbohydrate cycling, and I eat clean year round.

The best advice I can give:
- - work harder than anyone else (but don't let bodybuilding run your
life)
- - pay more attention to your diet than anything else (training,
supplementation, etc.)
- - do your best, and be happy with your best
- - always be humble

If anyone has any questions, feel free to PM me. I'm always willing
to help.

 

[Big A]

March '07

Category - Male Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: ROB ROY

Although I have been training with weights since the early age of 12, I've only just started competing in bodybuilding. My father introduced me to weight training to assist in developing strength and power to help me perform at a higher level in wrestling. In which I went on to become a collegiate, greco-roman and freestyle all-american and member of the 1997 Greco-roman U.S. National Team. I majored in Physical Ed. and started personal training at 18. Throughout this time I also served our country for 6 years in the Army Reserves. Over the years I have had much success with prepping clients for competition. This brought me into the sport of bodybuilding and I have been judging for the NPC for the past 3 years. With my recent decision to enter into competition, I have won an overall victory in a regional show and two runner up placings behind a USA wt. class champ.
I am now prepping for the 07' Nationals in Dallas.
My current diet consists of;
meal 1
1 cup oats
15 berries
10 egg whites
1oz. Almonds
meal 2
2 scp. Prot.
banana
Meal3
8oz. chicken
1 cup brown rice
1 cup broccolli
2 tblsp olive oil
meal 4
2 scp. prot.
banana
1oz. almonds
meal5
8oz chicken
.5 cup brown rice
1 cup broccolli
2 tblsp. olive oil
meal 6
2scp. prot.
1oz almonds
meal 7
12oz.
lean red meat
1 sweet pot.
meal 8
2 scp. prot.
2 tblsp. Nat. Pean. Butt.

Current Training Split
Day 1
Quads and calves
Day 2
Chest and Tri
Day 3
Back and Bis
Day 4
Should. and Abs
Day 5
Hams and traps
Day 6
bis and tris
Day 7
off - Deep Tissue A.R.T. Massage 2 hour session

Major Body Part
10-12 sets
Minor Body Part
8-10 sets
Lagging parts are being hit with rep range 8-20
Legs, 20-50 rep range

 

[Big A]

April '07

Category - Female Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: SCORPIO GIRL

I started training back in 1992. My training was pretty solid but
nothing substantial either. It had always been something of an
interest of mine to pursue bodybuilding as I was around so many in
the gym. Last year some friends got the idea in my head that I
should compete. I was constantly told that I had freakish biceps
for being so tiny. So my journey toward competitive bodybuilding
began. I met a guy in the gym that had some training advice for
me. Eventually that guy became my husband, Future. He has been
pushing me very hard for about 6 months now. I have lost about 10%
bodyfat, increased my arm size over an inch WHILE staying at the
same bodyweight. And just last week (March 24, 2007) I competed in
my first show and placed 3rd at the Northern Kentucky Bodybuilding
Show. I have the bug.

Training:
We started doing DOGGCRAPP training. Lot's of variety, brief
sessions and brutal sets. As my strength increased we needed to
focus on 1-2 bodyparts per session. I now train 6 days a week.

Mon-Legs
Tues-Chest
Wed-Back
Thurs-Shoulders
Fri-Biceps
Sat-Triceps, abs, calves

I will do 3-4 sessions of cardio in the offseason of 15-20 minutes.
Come contest time I will do an hour in the AM on an empty stomach
and then another 30 minutes after training. We pretty much train
the same precontest as we would in the offseason.

My diet is something I have gotten more use to. I take in about a
gallon of water a day. I cycle my carbs. Some days I go up to
maybe 150 grams and other days around 50. I mix it up a bit.
Protein is always kept high. Most is supplemented with food but 2
shakes a day of whey is after training and possibly another for a
snack.

Supplements I use are: ANAFIT products, Synthetek, ECA stack,
Muscle Synergy, EFA's, mutlis, flax and fish oil, b-complex,
Trueprotein

Height- 5'2"
Weight- 130
Arm size- 13.25"
Chest- 34d

Q & A:
Best bodypart?
biceps or shoulders

Where would I like to go with this?
ALL THE WAY! I want to be a representative to what female
bodybuilding is all about. Strong, sexy and STILL feminine.

I would like to thank: PROMUSCLE for being a site that I have
lurked and leaned so much from. My husband and trainer, Shawn aka
FUTURE. Josh Barnett for encouraging me to compete. My awesome
friends at Cardinal Fitness.

Websites: www.myspace.com/tamibellon, www.tamibellon.com,
www.herbicepscam.com

 

[Big A]

May '07

Category - Male Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: MAIN EVENT

General Info: Training 21 years, bodybuilding 11 years.

Offseason workout: right now due to a busy schedule Im only
training 3 times per week ala Big A's offseason program and its
working pretty well. I've been playing around with different
routines the past year but right now if doing this.

Mon: Chest/Shoulders/Triceps
Tues: light cardio
Wed: Legs/Calves
Thurs: light cardio
Friday: Back/Biceps/Traps
Sat: off
Sun: off

Precontest:
Mon: Chest/Biceps/Calves & Cardio
Tues: cardio
Wed: Legs/Calves & Cardio
Thurs: Cardio
Friday: Back/Traps & Cardio
Sat: Delts/Triceps & Cardio
Sun: Cardio

Offseason: This is my biggest downfall. My main goal is to eat
every 2-3 hours and at least get 50 g of protein in per meal and
the same with carbs. I have a tendency to gain fat easy so
although I don't pig out on chips, pizza, etc (I don't neglect
myself either) my offseason look isn't the most pleasing...lol.

I just started working with Trop recently so we'll see if I can
break this offseason snafu (sp?).

Precontest: I've found I have to do a lot of cardio. Usually I
end up doing 2 x 45 minute sessions every day for the last 8 weeks.
I try and keep my protein sources lean (fish, egg whites, chicken,
turkey) and my only carb sources are oats, sweet potatoes and brown
rice. Look at "My precontest diet" article and you'll see exactly
what I did my last show.

I'd have to say the funniest question I get is in regards to a
plaque my parents had made when I won my first show and they wanted
to put it in the paper. I have it hanging in my office and after
most people see it they say one of two things: 1) What happened,
did you quit working out? (lmao) or 2) So you have a brother that
does bodybuilding competitions?

Best advice I can give is be patient, be consistent, be dedicated.

I would like to give a special thanks to Big A for the best board
on the net. The mods and members of this board for making it what
it is, a second home............and to all those who voted for me.

 

[Big A]

June '07

Category - Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com
PROPEPTIDES - www.propeptides.com

Winner: KM2000

i just want to thank big a and the mods for giving me this
opportunity, i am very grateful

i started lifting weights at 11 yrs. old, i remember i had a paper
route and saved my money for 3 months to purchase my first weight
set from k-mart, (i put it on layaway just to make sure no-one else
would get it!) i used to workout on it everyday for 2hrs at 7pm
every-night!...
i slowly started to see my physique develop and i loved it.. i had
a very inspirational father figure in my early teens that was also
my football coach, he shoed me how to train the correct way. i
still think some of the workouts i had with him were the hardest i
have endured, probably because i didn't know any better...i played
high-school football and was all state my soph, jr. and senior
year, and was fortunate enough to get a scholarship to Souther Utah
university to play fullback. i played one year and walked away from
the scholarship and school because of a family crisis.. at 19 i
entered my first bodybuilding competition, the npc utah cup, i won
the teen, novice, open heavy and overall...... i was very exited
and taken back a little as well... 1 month later i won the teen
division in the las vegas classic... i packed on some weight and
did the las vegas classic again the next year in the super heavies
and took 3rd.. i was disappointed in myself but i learned a lot...
this last year ’06 i took 3rd in the super heavies at the emerald
cup, and 6 months later won the supers and the overall in the shawn
ray pro am..

my nutrition is pretty simple, i eat food that my body agrees with.
i usually consume 300-450 grams protein a day from steak, whole
eggs, whey isolate, and some fish... i am a high carb guy so it is
not uncommon for me to eat anywhere from 400-1000 grams a day even
while dieting... i eat clean all year round. i have had better
success growing into my contest weight and shape... i increase
calories from about 4 months out of a show and grow myself into
it... to do this i must stay pretty lean in the off season, but i
like to do that anyway.. after the show i will take some time off (
a few weeks) and will usually drop a few lbs, then it is back to
the regular diet which really isn't a diet for me it is just what i
enjoy eating and what makes me feel good!
my training will change dramatically as well, i train with every
method out there. an example would be 6 weeks of high volume, then
6 weeks of hit, then 6 weeks of a moderate intensity, and so
forth... this is the best thing i have found... i tried every type
of training and it all worked good for about 6 weeks then i would
stagnate and gains would come slower and my cns would get taxed...
i like to say it is always better to under-train then to
overtrain... this whole bodybuilding thing is really simple if you
dont try to overcomplicate it with drugs and other crap... it is
all about patience and being able to learn from your body and
listening to what the body is telling you... far too many people
listed to their gym partner then their own body when it is
screaming at them!
frequently asked questions.
why do you do like to body-build? i enjoy being able to learn, i am
obsessed with the human body and what it is capable of. i also like
to be in control of my destiny, i know i wont let myself down, i
dont cut corners or drag my feet. i enjoy the personal challenge...

what is the best supplement? food obviously first, other than that
i think a good whey isolate protein, ecaa’s and bcaa’s, and
creatine .... any one who knows me k nows i enjoy a host of
supplements that i use and experiment with on a daily basis, but if
cost and results were in the factor these would be my
recommendations

i am a religious person, and i believe i have been blessed in my
life, like scripture says “where much is given much is expected in
return†i really do believe this and think it is relevant to all of
us.... i think that keeping a positive outlook on life is the only
way to true happiness, focus on what you have not what you dont...
i believe that true happiness is found in serving others.... jesus
said that “in as much as ye have done it unto the least of my
brethren ye have done it unto me†treat others the way you would
like t be treated and they way you would treat the lord.....
i feel very proud to be part of this pro-muscle family, i am always
here to help if i can be of any service, dont hesitate to ask...

 

[Big A]

July '07

Category - Female Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com

Winner: AQUAHOLIC

Aquaholic is a certified personal trainer (Canfit Pro),
professional gym rat and veteran know-it-all. Self-taught, self-
motivated, self-disciplined: in the last four years she has gone
from patio beer drinker and partier, to recreational dieter to
rebooting her life through various phases of diet and exercise.
Never one to bite her tongue, she has been an active member
offering a distinct perspective that has proved helpful and
inspirational. I hope you appreciate the info she has provided here!

General Training Schedule:

This was put together graciously by MAINEVENT, and I'm still seeing
good results following this. I've been doing this since the
beginning of June.

As a New Year’s resolution, I started Body For Life (BFL) when I
became tired of shopping in ‘Phat Girlz’ stores. Before BFL, I was
an avid swimmer, hence the handle, and would swim for over an hour
3 days/week. Still, I was sick of wheezing after a flight of stairs
and realized my ‘swimmer’s body’ was more unhealthy than I wanted
it.

After 2 years on BFL, I began changing my workout routines to avoid
boredom and to try and find the best plans for chasing my personal
fitness goals.

Oh, i must not forget, that it took me about 2.5 years to drop the
excess weight I had - I'm now about 65lbs lighter than when I
started ....

Right now, an average training week looks like this:

Monday cable flyes s/s machine press 3 sets of 20 reps
db shoulder press 3 sets of 15 reps
lateral raises/front raises/rear delt laterals 3 sets of 20 reps
tricep pushdowns s/s bench dips 3 sets of 20 reps
abs
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph (I aim to keep
my hr under 122bpm)

Tuesday leg extensions 3 sets of 25 reps
leg press 3 sets of 20 reps
squats 3 sets of 15 reps
eg curls or seated leg curl 3 sets of 25 reps
sdld 3 sets of 15 reps
calves
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph

Wednesday Lat pulldowns s/s Standing cable pullovers 3 sets of 15
reps
db row or barbell rows 3 sets of 15 reps
cable curls 3 sets of 20 reps
db curl or preacher curl 3 sets of 15 reps
reverse cable curl 2 sets of 15 reps
abs
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph

Thursday pushups s/s db or machine shoulder press s/s tricep
pushdowns 3 sets of 30 each
db press s/s lateral raises s/s db kickbacks 3 sets of 30 reps each
abs
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph

Friday leg extensions s/s squats s/s walking lunges 3 sets of 15
reps
sldl s/s leg curls s/s adductor machine 3 sets of 15 reps
leg press 2 sets of 50 reps
calves
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph

Saturday gravitron pullup 3 sets x max
t bar row s/s lat pulldown 3 sets 15 reps
db curl s/s hammer curl 3 sets of 15 reps
abs
Cardio 45 min/treadmill, incline 10-13.0, 2.8-3.2mph

Sunday day off

General Nutrition Outline:

My nutrition plan has largely matched and complemented my training.
So for 2 years it was as simple as just watching my diet and eating
1 protein, 1 fruit or veggie for each meal. It really WAS that
simple at the beginning ...

Then I discovered Cyclical Ketogenic Dieting… and nutritional
ratios… and my kitchen scale and calculator! That's also how I met
Shelby (!berserker) who was quick to offer his help. How many girls
can say they met a great guy on a ketogenic dieting website forum?!

At the moment, and it changes every so often I'm sticking to a
ketogenic diet which I normally stick to in the summer as it keeps
me feeling less bloated. I will have a cheat meal every 7-10 days,
depending on how i feel.

I do have quite a bit of 'food issues', which have prevented me
from progressing, but slowly things are getting better for me. At
the beginning, it was simply eating 'less' that kick started my
weight loss ... this is a mind set that's been very very difficult
to change.

Aquaholic’s FAQ:

These are the most common questions i get asked. Believe it or not
.... most of them on myspace, which has proven to be the hub of most
of them (and perverted men):

Exercise:
“What exercises do you do?â€
i lift weights, and do cardio.

“How often do you work out?â€
every single day. but only because i love to. not because i have to.

“What are you training for?â€
nothing. i do it for fun

Diet:
“Do you always diet?â€
this isn't dieting. it's just eating clean.

“Does this have carbs?â€
yes, fruit has lots of carbs -and no, i can't eat it.

Fetish:
“How much can you bench press?â€
Hmmm ... to be honest, I'm not that strong anymore. I have a bad
left rotator cuff that acts up all the time.

“Do you do wrestling photographs? Do you wrestle women?â€
No. And no, i won't wear pantyhose while wrestling other women.

“Would you arm wrestle me?â€
Nah.

“How big are your arms?â€
Telling me I have 'big' anything is probably the biggest insult for
me!

Closing Comments…
I must admit. Shelby has been the backbone to my motivation. I see
how far he pushes himself, regardless to how much it hurts or feels
'yucky'. He never complains (i always do!) and his progress and
results speak for them self. He'll always answer my questions (even
if I'm asking them for the um-teenth time) and as stupid as they
may be. But then again, maybe that's also why i'm so crazy for him,
and we're now dating. While our goals are nothing alike, our love
and passion for fitness is exactly the same.

And, really, what's better than doing cardio first thing on
saturday mornings' with someone you love

 

[Big A]

August '07

Category - Male Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com

Winner: HUTCH

Training Outline
- -----------------------------------------
Offseason - 6-8 reps

Monday - Chest, Biceps
Tuesday - Quads, Hams, Calves
Wednesday - Off
Thursday - Shoulders, Triceps
Friday - Back

Pre-contest - 10-15 reps

Monday - Chest
Tuesday - Biceps, Triceps
Wednesday - Quads, hams, Calves
Thursday - Shoulders
Friday - Back

I don't do anything special as far as exercises go. I stick to the
basic heavy lifts even while getting ready for a contest.

Diet
- - ---------------------------------------
Pre-Contest

Although my contest diet varies as I get closer to contest time I
still usually eat about 7-8 meals a day consisting of about 400-450
grams of protein and most of the time still keep my carbs at about
150-200 grams per day. I use Chicken, Tilapia, Tuna, eye of round,
lean ground beef, and lean ground turkey for my protein sources and
sweet potatoes, brown rice, and oatmeal for my carbs and some
natural peanut butter for fats if needed.

Off Season

I try and keep it about the same my contest diet except with higher
quantities of food and more fats through nuts and peanut butter.
Since it is more of a struggle for me to gain mass I also eat
whatever else I can fit in like pizza, pancakes, donuts or whatever
I am hungry for. But I try and get in all my clean meals first.

Q & A
- - -----------------------------------------------------
1. How much cardio do you do? Pretty much I have never seriously
done cardio until getting ready for the 07' Arizona Championships
and USA's. The cardio really helps a lot and I plan on
incorporating some of it into my off-season workouts as well.

2. When did you first start competing? I did my first contest in
July of 2003, the Arizona Championships. I was a lightweight at 147
lbs and took 2nd in the Novice and 5th in the open class.

3. What is your next contest? I plan on taking a full year to put
on some quality size and move up to light heavyweight. After a year
I will evaluate myself and decide on the next step after that. So
as of now I am undecided on my contest.

4. What is your current goal for bodybuilding? To move up to light
heavyweights and place top 5 in a National Show.

 

[Big A]

September '07

Category - Non Competing Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
KAOTIK - www.kaotikchemistry.com
ALIN - www.alinshop.org
REDICAT - www.redicat.com

Winner: MIKE1107

 

[Big A]

October '07

Category - Competing Member

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
ALIN - www.alinshop.org
PLATINUMLABZ - www.platinumlabz.com

Winner: OLDFELLA

Stats:
6’ tall currently 274lbs.
Age, 48
Occupation, Gym owner and trainer.
Residence, Australia

Began weight training at 14 and have not looked back. Hobbies
include motor sports, my dogs, eating, Scuba Diving and photography.

Contest Highlights:
1st place in the Sunshine Coast BBing titles (1st show)
1 third place and 2 second places in the Queensland State BBing
Titles.
3rd place in Australian Titles
3rd place in World qualifier
3rd place in the Southern Hemisphere Titles.

Training:
I have usually trained with a five on 2 off schedule for many
years. Hitting 1 body part per day. It was always with high volume
and heavy weights. This method did not change off season or pre-
contest. I generally use 4 exercises per body part.

Nutrition:
Off season the diet is a lot more relaxed. I still try to eat clean
during the week but will enjoy some junk food on weekends. During
contest season and prep my nutrition is very strict. I utilize high
protein low carbs and medium fat. I aim for around 500gms protein
p/day and 200gms carbs with 70-80gms of good fats. As I get closer
to the contest I will change the numbers by dropping my carbs down
lower and slightly increase fats and proteins. Water plays a key
role in my day to day training and nutrition. When I am about 5
weeks out from my contest I will dramatically increase water to
around 12 liters per day.

Three Questions most frequently asked:
How long have you been training? My answer is forever! I have been
weight training now for over 30 years.

How much do you weigh? It will vary. My contest heaviest contest
weight was 106kgs (233lbs).

How much can you bench? My best bench press was 220kgs (484lbs).

 

[Big A]

November '07

Category - Female Competitor

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
ALIN - www.alinshop.org
PLATINUMLABZ - www.platinumlabz.com

Winner: LYNX

 

[Big A]

December '07

Category - All Members

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
ALIN - www.alinshop.org
PLATINUMLABZ - www.platinumlabz.com

Winner: TOOPOWERFUL4YOU

 

[Big A]

January '08

Category - All Members

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
ALIN - www.alinshop.org
PLATINUMLABZ - www.platinumlabz.com

Winner: DUSTY HANSHAW

 

[Big A]

February '08

Category - Non-Competing Members

Sponsored by:
SYNTHETEK - www.synthetek.com
APT - www.prowriststraps.com
ALIN - www.alinshop.org
PLATINUMLABZ - www.platinumlabz.com

Winner: STEAK HELMET

Steak Helmet is one of the founding members of our board.

Training:

3 days on 1 or 2 days off.
Pushing muscles
Legs
Pulling muscles

I have been following Phil’s routine and have really filled out. I also add the DC stretching at the end of each body part.

What one tip would you give other bodybuilders?
I would have to say EAT TO GROW!…bottom line. Training tip…heavy and a variety of exercises, but listen to your body, and be sure to back off when your body tells you to. Ok ok that is many tips, but it is hard to just throw out one piece of advice.

What is your basic nutrition plan?
FOOD and lots of it. Avoid CRAP…eat like shit look like shit is what I always say.

What supplements have given you the greatest gains?
LBA, L-glutamine, Vitargo, powder aminos, whey protein, HALO, and NIOX.