Banker Turned Bodybuilder
By: Don Stricklin
No Nonsense Newsletter Volume 12 #4
I attended my first bodybuilding competition in July of 2005 at the age of 46. Oh, I didn’t just attend, I competed, too. I didn’t place, but I loved the experience.
I’ve been interested in bodybuilding for more than 30 years. Just like almost any kid muscles and weight lifting intrigued me. But, other sports, education, career and family kept me from ever becoming really serious. It was the proverbial "pool picture" that finally prodded me into action. Seeing myself in a pair of trunks at 240 pounds (of which at least 40 was fat) early in 2005 was enough. I decided what better way to get in shape than to try a competition. I lost more than 30 of those pounds over the next five months and stepped on stage at 207.
So there I am, 6’4", weighing 207 and not placing. I did what everyone in that position does. I decided to take some time off and add mass! I added eighteen pounds (definitely not all muscle though) over the next eighteen months. I was back up to 17% bodyfat by the time I started to prepare for my next show in December, 2006. Bulking up sounds great on paper, but it rarely works for anyone except the genetically gifted. Everybody’s heard the formula that does work, but everyone thinks they are an exception. Here it is, "Stay within ten pounds of your contest weight in the off-season." Yes, work on adding muscle, but remember, every pound of fat you add will sabotage your final on-stage results.
I finally learned my lesson this year and it paid off in spades! I won three titles! I won the masters division and overall novice at the OCB Texas Shredder Classic on May 5th. Two months later, I won the overall masters (including an NGA masters pro card) at the NGA Southern States Natural Extravaganza. In the following paragraphs I’m going to tell you how I did it.
Going into the Texas Shredder Classic I had finally come to grips with the fact that size was not going to be my strong point. I just needed to concentrate on achieving great conditioning and be better at posing than everyone else. Sounds like a plan, doesn’t it? But there was a problem. Fat loss does not come easy for me. Here’s how I overcame that handicap. I kept my off season weight down and started my diet 21 weeks out from the show.
I decided to manage my contest prep just like I ran my business. (Up until February of this year I was CEO of a Texas-based bank. The bank was sold this year and I have been a consultant for the new owner since that time.) I knew how to achieve success in business, now it was time to apply what I had learned to bodybuilding.
One of the keys to becoming a success in any field is to spend an hour a day reading and researching in the field. This does not mean just thumbing through a bodybuilding mag and looking at the photos. It means scheduling a time to read books on the subject, study articles, and seek out advice from successful and seasoned professionals. Your objective is to find the most effective (and efficient) way to eat, train, pose, and supplement your nutrition.
In business, it is often attention to small details that others may overlook which add up to give you a slight edge at the finish line. Bodybuilding is no different. A number of these overlooked details came into focus as I studied Beverly International’s website and publications during this period of intense research into what makes the difference between a successful bodybuilder and every one else.
For many years, I was under the false impression that size was the critical aspect in winning a natural competition. Yes, it’s obviously important, but you can win without being the biggest guy or girl on stage. Looking at "efficiency of efforts", another mind set from my business background, I saw that conditioning and posing would give me “the most bang for my buck” at the amateur level. Once you realize this, it opens a whole new perspective to how you approach training.
I outlined these three goals in my logbook:
- Be the best conditioned athlete on stage
- Perfect my posing skills
- Retain as much muscle as possible
Now it was time to formulate a plan combining cardio, diet, supplements, training, and posing to accomplish these three goals.
Cardio
Let me say up front, "I hate cardio". However, based on my prior experience, I knew it was necessary for me to achieve peak condition. Short high intensity sessions with variety were the focus of my core conditioning plan. Long low intensity sessions were few and far between. My plan was based on increasing intensity each week (just like in weight training). I measured intensity with a heart monitor that measured calories expended each session. I recorded the number and each week set a new goal for calories burned, gradually increasing the number each week. Setting a progressive goal for cardio is vital.
Here are the highlights of my cardio plan:
- For cardio I used one of the following: Concept 2 Rower, Elliptical Trainer, Treadmill, Recumbent Bike, and a weight vest.
- I alternated between high and moderate sessions throughout the week.
- I started with three 20 minute moderate sessions per week (first thing in the morning on an empty stomach) and worked my way up to two 30 minute sessions per day (six days a week) the last six weeks.
- During the last six weeks I utilized interval sprints on the treadmill during my morning cardio and a moderate cardio session in the evening or after my workout, depending on time constraints.
- I took long walks outside for 45 minutes once or twice per week with an added 35 pounds in my weight vest. The thought here was "just burn some extra calories". These walks also gave me a chance to get some fresh air and a change of scenery. During these walks I visualized my posing on stage. Most of the time I was the best poser up there and would always WIN!
Diet
I followed a similar eight-week out diet as outlined by Beverly International. I had additional diet help from the Diet Doctor - Dr. Joe Klemczeski, which was very helpful the week before and during the competition.
At eight weeks out this was my typical day of eating:
Meal #1: 2 whole eggs, 6 egg whites, 3 strawberries and
1 scoop Muscle Provider blended together. I know – raw eggs are dangerous,
but I’ve been doing this for years without a problem and it’s darn convenient.
Meal #2: either 6-8 oz of chicken and ½ grapefruit or 2 scoops of
Ultimate Muscle Protein, 1 whole egg and 3 strawberries blended together.
Meal #3: 6-8 oz of either lean beef, chicken or tuna and 2 cups of green vegetables.
Meal #4: 2 scoops of Muscle Provider, ¼ cup non fat cottage cheese blended with 3 strawberries.
Meal #5: Post workout shake – 1 or 2 scoops Muscle Provider and ½ half banana.
Meal #6: 6-8 oz of fish or chicken and 2 cups of vegetables.
I stayed on this plan all the way through with few modifications. I eliminated the cottage cheese, reduced fruit, and decreased red meat intake the last four weeks. I also eliminated the banana post workout and increased my BCAA consumption to make up for it.
As recommended by Beverly, I ate a heavy carb meal on Monday and Thursday evening. Typically this consisted of 1 cup of oatmeal, 1 banana, six egg whites and 3 strawberries blended together. In addition to this concoction, I’d eat a 10 oz sweet potato and 2 cups of green beans.
Supplements
I’ve always allowed a generous budget for supplements. Look, I’m not blessed with the best bodybuilder genetics, so for me supplements are a must. I know they are essential for me to achieve peak condition and worth every penny! Like many endeavors, bodybuilding is about doing many things (some very small) right at the same time. Why spend time in the gym and diet hard only to short circuit results by not using quality supplement aids.
Over the years I have tried just about every supplement known to man. I came to the conclusion several years ago that most of these exotic products are based on marketing “hype” and appeal to our human desire to want quick results. As mom told us “There are no real short cuts in life” and that is especially true for supplementation. I like Beverly products because they remind me of “old school” methods (amino acids, branched chain amino acid, liver tabs and basic protein) and have survived the test of time. They are supplements that work, they’re based on real research, and give us the "best bang for our buck".
In addition to the Beverly International supplements listed below, I took a basic multiple vitamin and heavy dosages of Vitamin C (3-5 grams per day).
Note: I utilized Ultra Size in the off season, but not during contest prep time.
Training
Like my diet and supplement plan, my weight workouts consisted of the basics. I tried to lift heavy all the way through contest time.
Starting 8 weeks out from the Texas Shredder and all the way through the Southern States, I used a 3 on 1 off lifting schedule.
Chest, Back and Shoulders on Day 1
Legs and Calves on Day 2
Biceps and Triceps on Day 3
Day 4 was rest and then I’d repeat the cycle.
Sometimes, if my energy level was thru the floor, I took an extra day off.
As an example of my training, here’s a typical Chest, Back and Shoulder workout:
Chins (bodyweight only) 4 sets 8-12 reps
Seated Row 4 sets 6-8 reps superset with
Dumbbell Pullovers across a flat bench 4 sets 8-10 reps
Barbell Rows or One Arm Dumbbell Rows 4 sets 10-12 reps
Dumbbell Bench Press superset with
Dumbbell Flye 4 sets 8-10 reps
Incline Press on Smith Machine superset with
Incline Cable Flye 4 sets 8-10 reps
Finish up chest and back with 4 sets 15 reps of push-ups and move onto shoulder work.
Because of the high volume of chest and back I usually limited my shoulder work to just 6 total sets.
Typically, Shoulder Press with either Dumbbell or Barbell superset with Lateral Raises 3 sets 10 – 12 reps
Posing
As contest time approached, I posed for 10 seconds between each set and superset. I’d then stretch for another 10 seconds (which helps muscle separation).
Eight weeks out I scheduled 3 to 4 posing sessions each week. The closer the contest date came, the more I posed. I added another posing session each week. I also increased the time spent. By the final three weeks, I tried to get in two posing sessions per day for 20-30 minutes per session. Instead of holding each pose for longer and longer time periods, I’d hold each for 10-15 seconds, but increase the number of repetitions.
Posing is one of the most neglected aspects of contest preparation. Former Mr. Olympia, Frank Zane told me, “You can never pose too much”. He believed your “hardness and muscle separation” were directly related to how much time you spent on posing. The promoter for the Texas Shredder held one hour posing classes each Saturday two months before the competition. I missed one class.
Bodybuilding is a great sport for the natural athlete of any age. Besides its health and physical improvement aspects, bodybuilding builds your character, strengthens your determination, improves your patience, and teaches you the invaluable life skill of goal setting.
Winning is great... but just getting up on stage makes you a winner.
social bookmarks
