BIO
I was brought up in a poor neighborhood but fortunate enough that the surrounding area was very affluent. My wealth came from family tradition of values and the support of special individuals who touched my life at a very young age. For as long as I could remember, my father always worked two jobs and my mother did her best to work at jobs that were available. Even though they worked endless hours, they always instilled in us the value of faith, hard work, dedication, respect and the power of belief. Anything can be obtainable with these values and the proper mindset.
Growing up in a poor neighborhood, I was exposed to many negative influences: drugs, adolescent pregnancies, alcoholism, broken families, etc... Throughout this all, I always knew I wanted something more from life. At a very young age, I engulfed myself in schoolwork and sports. I excelled and had a huge passion for wrestling. Always admiring my father’s strong, lean, and muscular physique I incorporated strength training into my daily regime to help build strength and muscles for wrestling. My body was transforming immediately and this is where I initially built my love for the sport of bodybuilding. I joined my first gym in 1996, the Bev Francis World Champion Gym. I was fortunate enough to train under the tutelage of 6x World Champion Powerlifter and IFBB PRO and legend Bev Francis. In that same year, I entered my first NPC competition and fell in love with competing.
Testimonial
Ever since I got serious about weight training, I have been taking advantage of MET-Rx® supplements. I find them to be the leading authority when it comes to nutrition and supplementation because their products are always on the cutting edge. I take their L-Glutamine, Creatine, Meal Replacement, Whey Protein, MET-Rx® AMPED, as well as the Protein Pancakes.
COMPETITIVE HISTORY
2011
Olympia "202"-1st Place
2010
IFBB New York Pro "202"-1st Place
Olympia "202”-1st Place
2009
IFBB New York Pro "202"- 1st Place
Olympia "202"-1st Place
2009
IFBB New York Pro "202"-1st Place; Open-2nd Place
Olympia “202”-2nd Place; Open - 16th Place
2006
IFBB New York Pro-17th Place
2000
IFBB Night of Champions-14th Place
1998
Atlantic States Open Middle Weight-1st Place; Overall Winner
Jr. Nationals Middle Weight-1st Place; Overall Winner
Nationals Middle Weight-1st Place; Earned IFBB Pro Status
1996
Atlantic States Novice Middle Weight-1st Place; Overall Winner
TRAINING
| ACTIVITIES |
| Sunday | Chest and shoulders |
| Monday | Off |
| Tuesday | Back |
| Wednesday | Off |
| Thursday | Arms |
| Friday | Legs |
| Saturday | Off |
I don't believe that there is one methodology when it comes to training. I base my training on a concept called periodization. I train on a four-week split. My first week is power week where my reps are in the 5-6 range. The second week I do supersets and drop sets. The third week I return to power but I increase my rep range to 8-10. On the fourth week I do high rep training where I keep my reps range between 25-30. The reason why I train this way is because it allows your body to work the different types of muscle fibers and allow for adequate recuperation time for muscles and joints. I keep my rest intervals short between 30-45 seconds; this is because the more volume that you’re able to do in a shorter period the more you will stress your CNS which allows for better growth.
An example of a Back Workout during superset week;
Seated Rows super set Pullovers 3 sets 10-12 reps
Hammer Strength Iso Row superset Deadlifts 3 sets (iso-row 8-10 reps), (dead-lift 4-6 reps)
Stiff Arm Pull-downs on Cable Machine superset Reverse Grip Pull-downs (stiff-arm 15-20 reps), (Reverse grip 10-12 reps)
Reverse Pec-Dec (Rear Lats) superset Shrugs (Pec-Dec 15-20 reps), (Shrugs 8-10)
Form is essential with these movements. Keep your back arched, chest up and focus on pulling with your elbows when working out the back.
GYM
For the past 15 years, I have been training at the legendary Bev Francis Powerhouse Gym. Owners Steve Weinberger and Bev Francis have one of the most premier and elite training facilities in the world. What is great about this facility is that not only do you find professional athletes at any given time but also the average individual varying in age and gender whose goal is just to enjoy a healthy and fit lifestyle.
Meal plan
I eat five meals per day, my protein sources consist of Lean Steak or Bison, Venison, Egg Whites, Chicken Breasts, Ground White Turkey or White Turkey Breast. This does not include my post workout shake or my evening shake before bed. My carbs consists of: Long Grain Basmati Rice, Cream of Rice, Gluten Free Oatmeal and Red Potatoes.
I make sure to take full advantage of my MET-Rx supplements. I start my morning with the Triple Omega Capsules. Pre-workout I use the MET-Rx Amped NOS Fruit Punch Drink, L-Glutamine Powder, and BCAA Powder to sustain enough energy throughout an intense workout and help my body to avoid a catabolic state.* Immediately post-workout I start the rebuilding process by having my MET-Rx Whey Protein, L-Glutamine, BCAA's, and Creatine Powder.* This allows for maximum recovery and growth.* In the evening before bed, I will have a MET-Rx meal replacement shake or RTD-51 with L-Glutamine and BCAA's. These are slower acting proteins which will help feed nutrients to my body. I also add a few tablespoons of all-natural peanut butter to further slow down the absorption rate of the protein. If I am too full to have the shake I will consume two MET-Rx Protein Plus Bars.
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