I am your "Average Joe." I AM YOU, except I am 60 years old. Like you, I go to the gym to reduce body fat; to gain lean muscle mass; to relieve stress; to maintain heart health, etc. I definitely did not consider myself a "bodybuilder" in the sense of the newsstand muscle mag huge lats and quads behemoths. However, I am a goal oriented person and my competing in the 2010 Kentucky Muscle Extravaganza was just that a one-time goal on my so-called "Bucket List." NEVER had I contemplated competing until I set a goal I hoped to achieve by my 60th birthday, and that was to challenge myself to reduce my body fat to 10%.
NUTRITIONNutrition is by far THE MOST IMPORTANT PIECE to the puzzle that enabled me to reach my goal. I emailed Jason my weight daily and met with him every two weeks. He took my skin fold measurements and tweaked the nutrition plan and cardio schedule based on my progress. Below is one example of the many variations to my nutrition plan. This was my plan at 8 weeks out from the contest:
Meal 1: Egg whites (340 g); egg yolk (20 g); medium sized grapefruit and blueberries (20 g) |
Meal 2: (Pre-workout): Ultimate Muscle Protein (56 g); sweet potato (110 g); and almonds (10 g)
Meal 3: (Post-workout): Muscle provider (56 g); 1 whole can of green beans; MacNut (macadamia nut) oil (1 tsp)
Meal 4: Turkey breast 99% lean (160 g pre-cooked); almonds (10 g)
Meal 5: Ground beef 96% lean (195 g pre-cooked); extra virgin olive oil (1 tsp)
Meal 6: Ultimate Muscle Protein (61 g); peanut butter (10 g)
Twice per week I would eat a "refeed" meal in place of Meal 6 consisting of: oatmeal (35 g pre-cooked); sweet potato (90 g); banana (45 g); 1 cup broccoli; and 1 tbsp almonds.
As Jason monitored my progress, my caloric intake and varieties of food on the plan changed regularly, and significant changes occurred as the competition neared. I was finally seeing that "6" pack I had always dreamed of having. Jason made me realize that a specific body fat percentage was not the goalit was "how you looked". One person may look better at 8% than another might look at 6%. Nonetheless, one week prior to the show, my body fat was down to 5.5%.
Ultra 4: 2 tablets with Meals 1 and 5. Used this as a daily vitamin/mineral providing me with all essential daily requirements.
Ultra C: 2 tablets daily.
Lean Out: 1 capsule with all meals and 1 capsule prior to workout. This supplement was essential in the use of stored fat for energy and to maintain lean muscle mass.
Mass Amino: 4 tablets with Meals 1, 2, 3 and 5.
Muscle Synergy: 8 tablets prior to meal 1 and prior to workout. On non-workout days, 8 tablets prior to meal 6. Enabled me to develop the most muscularity I could at my age and with my body type.
Quadracarn: On training days, 3 tablets with Meals 1, 2 and 5. On non-training days, 3 tablets with Meals 1 and 5.
7-Keto MuscLEAN: 3 capsules prior to Meals 1 and 2.
Ultimate Muscle Protein and Muscle Provider were used daily based upon the particular nutrition plan at the time. I absolutely love the chocolate flavors.
My cardio regimen varied as Jason monitored my weight loss and lean muscle mass gain. The sessions were 30-60 minutes in duration and varied between light intensity during which I would maintain my heart rate at 110 bpm to moderate intensity at the rate of 130 bpm. I did cardio at least 4 days and closer to the contest, up to 7 days per week. I also performed high intensity interval training on various days for 30 minutes with a 5 minute warm-up followed by 20 minutes of high intensity intervals, ending with a 5 minute cool-down. Dragging myself out of bed every morning, especially for the 1 hour sessions was difficult, but a great start to the day... once I was finished of course! I use the treadmill, ski trainer, stationary bike, elliptical, treadmill, or sometimes go the local junior high track.TRAINING
Mike Ferguson at PowerStation Gym monitored my workouts. I trained each body part 1x per week to allow maximum recovery. In the 9 months that Mike designed my workouts, I dont think I ever did the same workout twice. He is a firm believer in training each body part from many different angles. He also varies the reps and weights. We did "moderate" sets, "heavy" sets, and "repetition" sets. When the competition was approximately 3-4 weeks out, Mike had me concentrate solely on high repetitions for every exercise which aided the fat burning process and helped me lean out. Below is just one example of a weeks schedule. The specific exercises, number of sets and number of repetitions varied every workout. The leg session below is an example of a "high" repetition day.
I was a novice to the entire "posing" experience. Jason helped me with posing at 10 weeks out from the show and I practiced at home almost daily. Amy Sibcy, a competitive bodybuilder herself, gave me pointers at PowerStation in Mikes posing room (all mirrors). I could not have fathomed how hard it is to flex every muscle in your body for an extended period of time until I started posing. Learn to breathe properly. I thought I was going to pass out after doing the front ab and quad pose 3 separate times during one stage appearance!!!! Believe me.. if you have never done it... its not as easy as it looks. Practice, practice, practice.NPC 2010 KY MUSCLE
The NPC KY Muscle show was the culmination of a 14 month effort. What a phenomenal weekend! I had 25 family members and friends who drove to Louisville to support me. Although "winning" wasn't something that had entered my mind, I finished first in the Masters 60+ and fifth in the Lightweight Open Division. When I thanked all of my supporters the morning after the competition, it was impossible to hold back the tears thinking back on the sacrifices I had made over the last 14 months.
Now that my journey is complete, I realize that personal goals can be achieved with the proper mindset, dedication, and focus, regardless of age. Set a reasonable goal be it to lose a little weight or walk or run a 5k race, or enter a bodybuilding competition and go for it. When your journey is complete, you will have your lifetime of knowing that you did it!!!!
And by the way, the dictionary definition of "bodybuilder" is the practice of developing the muscles of the body through weightlifting and diet. This made me realize that its not the size of your lats or your quads that matters. Its about your dedication to developing your overall musculature through weightlifting and diet. For those reasons, I guess I am a "bodybuilder" after all.AT A GLANCE
Age: 60; D.O.B.: January 10, 1950
Current Residence: Cincinnati, OH
Education: Indiana University BA 1972; University of Illinois MA 1973; Salmon P. Chase College of Law JD 1977.
Occupation: Attorney at Law engaged in the general practice of law in Middletown, OH. My passion as an attorney is working in the area of private adoption assisting "infertile" couples in their journey to have children.
Family: I have been married to my wonderful wife Kathy for 38 years. We have 3 children: Adam (36) and his wife Jennifer; Brad (34) and his wife Rowena; and Joel (30) and his wife Jillian. I have one grandson, Jake Dumes. Jillian is expecting in March and Jennifer is expecting in May. The family is growing and grandchildren truly are a special blessing. I now strive to be the best "Papa" I can be.
Years Training: I have "worked out" with weights for about 20 years, but this was solely for the purpose of enjoyment and staying healthy, not with the intention of competition. I trained for the NPC Kentucky Muscle competition for 9 months.
Off Season Weight: 170-175 lbs; Contest Weight: 150.8 lbs;
Favorite Supplements: Ultimate Muscle Protein; Muscle Provider; Lean Out; 7-Keto MuscLEAN; Muscle Synergy; Mass Amino; Ultra-4 and Quadracarn. I used all of these supplements at various stages of preparation based on my nutrition plan.
In My CD Player: I am somewhat "old school." James Taylor, Crosby Stills & Nash, etc.
Hobbies or Interests: Distance bicycling; snow skiing, playing racquetball, and trying to learn to play the acoustic guitar.
Words to Live By: "There will be days when you dont know if you can complete the journey, but there will be a lifetime of knowing you have. There were certainly days when I thought to myself: "You are 60 years old-why are you doing this?" Having completed the journey, I can always look back and know for my lifetime that "I DID IT."