BIO
In my early high school years during the late 70s I was a slender competitive martial artist who always struggled with gaining muscle. My bodyweight was below normal and I distinctly remember it having a huge impact on my confidence. I was always fascinated with body building during the Arnold era. Through disciplined training and proper nutrition, I made a strong commitment to gaining muscle and developing my physique. During the 1980s I met a number of influential bodybuilders. It wasn’t long before my body began to grow which ignited my competitive spirit. That led me to the bodybuilding stage where I learned the real importance of consistent resistance training and that sound nutrition was the key to perfection. During the pursuit of my fitness challenges in 1985 I met my best friend who was raised with a measurable foundation of rock solid moral values who later became my confidant for the last 25 years and is with me to this day, my wife Robin. Presently, we are raising two daughters. I cherish our strong marriage and family values and consider it as one of the greatest successes in my life! In 1986, I became a New York City Correction Officer on Riker’s Island where my desire for training remained and grew even stronger. Upon completion of my 20 years of service, I decided to once again pursue my passion and continue my education in the health and fitness industry.
Currently, I am a Long Island based personal trainer with over 30 years of evolving training experience. I have achieved a large clientele base on Eastern Long Island. My training emphasizes on functional and evidence based corrective techniques. I believe that the human body is a physiologically adaptable machine that thrives on constantly changing workouts, without undulated training, changing your physique would continue to elude many. My philosophy includes developing innovative techniques that requires extreme effort and focus. My sincere energetic approach combined with my burning passion to change the human body has given me the ability to deliver a positive, influential and unique exercise experience.
Testimonial
Being selected as the newest member of the Met-Rx® team is one of the most humbling experiences of my life. To be a part of a company known as an industry leader in nutritional supplements as well as joining in the company of athletes is nothing short of a dream come true for me. Immediately, my determination and enthusiasm has shifted into overdrive. As a competitive athlete, I have taken notice how Met-Rx® products have both gained popularity and developed over the years that appeals to a wide spectrum of health and fitness enthusiasts globally. I am both excited and truly honored to be a part of all of the new and exciting cutting edge products being introduced including the Met-Rx® 180™ training program. What a great opportunity to have a front row seat and watch this “industry giant” introduce nutritional supplements for everyone in every walk of life.
COMPETITIVE HISTORY
2012
NPC Eastern USA - 4th Place Masters Over 45
NPC Masters Nationals (Pittsburgh) Light Heavy Weight - 13th Place
1991
NPC Eastern USA Championship Light Heavyweight - 1st Place
1990
NPC Eastern USA Championship Middleweight – 3rd Place
1989
NPC Long Island Open Championship Middleweight - 2nd Place
NYC Metropolitan Championship Middleweight - 4th place
TRAINING
Over the years I have gathered many types of training concepts and principles. Quite honestly, my own personal evolution as a strength trainer was developed over the past 25 years in the gym and oftentimes perfected by some of the mistakes and injuries I have sustained. I believe that paying close attention to my own personal exercise journey has taught me how to train my body and uncover what my body responds to best. One of my biggest challenges is to maintain and preserve muscle. At 51, I had to adjust the total number of sets per body part and utilize more undulated periodization training concepts. I have to pay close attention to the time I spend in the gym. One of the hardest things to do as a competitive athlete is to walk out of the gym when I am feeling my muscles are pumped to the max. That ensures that I stay ahead of the training curve. During my off season training, my mental toughness tells me to add more total sets for my muscles and stay in the gym longer, when in fact; just the opposite will be beneficial in preserving muscle. At my age my body responds to shorter intense training sessions coupled with sound nutrition and proper rest. I have to remind myself that the body rebuilds itself when we eat and rest properly and that takes place out of the gym. As a personal trainer, I tell my clients after a hard training session "when you walk out that door and head to your car, now your real training begins" … I strive to engrave that into their souls that eating timely, resting, and taking measures to remain stress free as possible is the key to reaching your fitness challenges.
Pre workout formula Met-RX Amped helps me gain focus and prepares me for intense workouts.
|
ACTIVITIES - OFF SEASON - H.I.I.T. CARDIO 15-20 MIN MAX
|
| Monday |
Chest/Shoulders/Triceps |
| Tuesday |
Back/Hamstrings/Biceps |
| Wednesday |
Off |
| Thursday |
Quads/Calves/Abs |
| Friday |
Off |
| Saturday |
Repeat Chest/Shoulders/Triceps |
|
ACTIVITIES - PRE-CONTEST - H.I.I.T. CARDIO 20-30 MIN FASTED 6:00AM
|
| Monday |
Chest/ Front Delts |
| Tuesday |
Back/Hamstrings/Medial and Rear Delts/Traps |
| Wednesday |
Off |
| Thursday |
Quads/Glutes/Calves |
| Friday |
Biceps/Triceps/Abs |
| Saturday |
Repeat Chest/Front Delts |
As you can see my off days and training days vary each week. I like to work each body part every 5th day. During the off season, I like to rest more. I also like to consume much more total calories during the off season. I love Met-RX Size Up for packing on those extra pounds.* My cardio sessions are less frequent. They are generally used for cardiovascular health and increases in blood oxygen levels. After my training sessions when muscles are starving for replenishment, I like to use a good recovery product like Met-Rx Creatine Blast which helps release insulin; this helps me maximize protein synthesis.* Followed with Met-Rx Ultramyosyn Peanut Butter Cup Whey. Only then, I feel confident that my recovery can take place!*
Pre Contest I prefer doing cardio session first thing in the AM fasted. I like to consume Met-Rx BCAA 5000 powder with a large glass of water right before I begin. My Off days are less as I get closer to competition. I always give myself at least one rest day. My repetitions go on the increase and I begin to extend my sets for each body part using supersets and tri sets.
Meal plan
I eat plenty of whole complex carbohydrates. Brown rice, sweet potatoes, and plenty of fruits and vegetables. The first meal of the day I consume is always with my supplements. Among them I make sure I take MET-Rx® ZMA (mineral support formula) along with 2000mg of Fish oil. My protein consists of chicken, lean cuts of beef and fish. My choices of fish are cod, tuna, salmon, and sardines. Salmon and sardines are rich in omega 3’s. I stay away from the store
shelf breads; I mainly eat refrigerated or frozen type breads. They are free from all of those preservatives. During my pre contest preparation, my carbs drop lower and my protein consumption starts increasing and is anywhere from 200 to 300 grams. I never want to be too carb depleted, staying around 150 - 200 grams for the entire day, any lower and my body gets dangerously close to becoming catabolic or eating muscle tissue. I have recently discovered that the medium chain triglycerides found in coconut oil and butter are a great alternative source of energy when I start dropping my carbs. These are broken down by the body quickly. The importance of ingesting good fats like mono and polyunsaturated is widely overlooked. During my Pre contest prep work, I make sure to keep those nutrient rich foods such as Walnuts, Almonds as well as adding Olive and canola oil to any salads, always keeping a close eye on my fat serving amounts.
I eat 6 Meals per day including pre- and post- MET-Rx® supplementation:
Meal One: 8 Egg Whites with 1 whole egg cup of oatmeal with
fresh strawberries
Meal Two: MET-Rx® Ultramyosyn Whey
Isolate Protein with a teaspoon of peanut butter or MET-Rx® Protein & Oats
(depending on my carb needs)
Meal Three: 2 chicken breasts with 1 medium Sweet Potato with
either steamed broccoli cauliflower or asparagus
Meal Four: Lean beef, fish, Turkey, Br. Rice and steamed
vegetables (Supplement with
MET-Rx® Joint
Guard
Meal Five: Greek Yogurt w/crushed walnuts or almonds
Meal Six: Before bed
MET-Rx® Xtreme Size Up or
pre-contest
MET-Rx® Ultramyosyn Whey with a teaspoon of Peanut Butter
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