Personal Accomplishments

  • 2 Degree Black Belt in Karate (Red Dragon)
  • NASM Personal Trainer Certificate Nov 06
  • Over 40 Amateur of the Week Mar 22-28, 08
  • Became a Bodybuilding Judge Sept 27, 08 (NGA,NPC,ABA/INBA)

Contest Results

  • 10th PLACE-2011 Masters Emerald Cup
  • 9th PLACE-2010 Masters Nat'l Pittsburg Heavy Weight Division
  • 2nd PLACE-2009 Spring NPC Utah Open Senior Master Division
  • 3rd PLACE-2009 Spring NPC Utah Open Heavy Weight Open Divison
  • 4th PLACE-2009 Spring NPC Utah Open Heavy Weight Novice Division
  • 1st PLACE-2008 Spring NPC Utah Open Senior Master Division
  • 3rd PLACE-2008 Spring NPC Utah Open Heavy Weight Novice Division
  • 1st PLACE-2007 Fall NPC Gold's Classic Senior Master Division
  • 4th PLACE-2007 Fall NPC Gold's Classic Heavy Weight Novice Division

My 2009 Contest Prep Diet

This is how I prepared for the latest contest. I am constantly learning more everytime I prepare for a contest and this is just how I did it. If you have advice for me, I am always open to suggestions. You will be able to respond to me through my email account. But I want to be able to have this available for anyone wanting to know what I did and also it gives me a place to record everything so I can remember next time things that worked for me.
The First thing I have recorded here is all the diet info for each "three week" increments. On each spreadsheet there is the food, along with the amounts and breakdowns of each. The times of the day are always going to move depending on your scheduled life. But this is what mine were for the show. The last week just before the contest, each day has to be broken out because they change to add more carbs and calories along with cutting down the sodium the last day. So usually as you can see, the sodium for each day up to this last week, is held to 2500-3000mg. The last 24-48 hours this is cut to 800-850mg per day. This will allow you to lose more of the surface water.

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My 2009 Contest Prep Workout

I have recorded all of my workouts that also changed on the same frequency as my diet did (3 week increments). The last week I went really light and higher reps just to get the blood flow and keep from getting injuried. At this point in time, I couldn't afford to have a pulled muscle or something that would keep me from posing properly. Then on Thursday night and Friday, I used the suana to help "dry" me out more. I went for 30 minutes each time, going in to the suana for 7 minutes and out for 3, back in for 7 etc.....

My 2009 Contest Supplements & Water

This is where I have all the details on the supplements for the all important last week. There are other vitamins that I took that are written in each of the diet spreadsheets that also show the timing of when to take them. I drank spring water from the start of the diet in the amount of 1-1/2 gallons to 2 gallons a day.

My 2009 Contest List of thing needed

This link below is a list of all the things I needed for the contest.

My 2009 Contest Music

I think this part is always the fun part. I try to find something that sounds somewhat recent and has a really good hard beat. I like to pretend to pose to it a few times to see if it is going to work. You want to figure out what part of the song that the 60 seconds that you need will be the best. I write down what section I want recorded and I actually take it to Guitar Center where I found someone that had some software to cut and burn me the cd. Then I always make a make up copy to bring with me, just in case there are issues with things. It actually had to be used in my first contest. So I was so relieved that I had it.

My Off-Season Workout Detailed Out

This is a list of actual exercises I do during the off-season that includes the days, reps and sets of each. I actually stick to this pretty close even during all of my contest prep. The only changes during the prep time is that I add lots more cardio and posing (starting at 6 weeks out for the posing part). The last week of course before the contest is detailed out in my contest workout section.

What a Support System!! (Who would paint your arm pits??)

The Contest Aftermath

Some of the things I am learning after each contest is something I haven't read anywhere. One thing is, that you need to replenish your body with electrolytes. So it is necessary to drink drinks like Gatorade or G2. Another important item, is to get some sodium back into your body. Both of these are really important since they have been depleted the last couple of days going into the contest.

Wednesday, April 1, 2009

Contest History 2009

I just wanted to record a few more details of my contest prep so I don't forget the next time I compete. I have to remember that the little back fat or roll at a week out will still disappear after U lose the water. I was so stressed out about that.
I also used bikini bite on my suit to hold it in certain places and I need to make sure not to let excess build and run. It is really hard to get off. The only way I was able to get it off was to use a towel to really rub hard on the skin to remove the dark run. Then reapply the protan and oil.
I also want to remember how I did the protan and face tanner. I put on one coat of protan on Friday night before I went to bed. I also but 1 coat of the face tanner on at the same time. Then Saturday morning I had the 2nd coat of both put on which was all I needed.
I followed the diet plan to the T and only used a small bit of wine after I got the night routine over with.
Saturday after the last division, I drank the replenish re-hydrating water I got and also some low calorie G2. I had my wife make some homemade sodium free blueberry pancakes for my dinner after the show. I drank water all night long that had electrolytes in them.
On Sunday, I drank 1 1/2 gallons of water and also had some more of the pancakes for breakfast. I ate 3 bananas throughout the day which also keeps the sodium down along with getting potassium in your system. I had for dinner steak, shrimp and a bake potatoe.
After all of this I returned on Monday to a lower sodium version of my off-season diet. All of this made my after contest the best I've ever experienced. I feel great and was able to hit the gym on Monday with all the energy I needed!!
Posted by at 5:28 AM 0 comments

Wednesday, April 2, 2008

Contest History 2008

I started preparing for my first ever contest on July 22, 2007 for a contest that was on Oct 13, 2007. So that would basically be 12 weeks out. I didn't have a clue on what I was doing so I searched the internet and found very limited info. I just happened to stumble across an article mentioning a book by Lee Labrada (Get Lean), that would give step by step instructions. So I bought it off the internet and followed it to the letter. It really gave me a lot of info and when I got to the last 2-3 weeks out I just wasn't as ripped as I wanted to be. So I got some advice from a previous contest winner and started eating nothing but fish and green beans 6 times a day. I did this for a total of 12 days and it took me right up to three days out where I added some carbs to load up a bit. This worked fairly well.
First contest diet link
http://spreadsheets.google.com/pub?key=pcrC7GLc6D8_6yAqqBwRUNg
After the first contest I had several things I wanted to do differently so I decided to do the next contest which was 6 months from the first contest (March 28, 2008). Some of the changes that I wanted to make were: Change my tanning (I was way to dark, 6 coats of Pro-tan), my poses needed lots of work after seeing the pictures and I wanted to try Mike Davies Fitness for my diet. So I made those changes and I really believe that the diet was really close to what I wanted. I think next time I will come in just a little less cut. I lost a little too much weight and size. But the tanning was right this time and my poses, well, they were better but still need some refining.
Posted by at 3:37 AM 0 comments
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