I'm Here to Help

Hi, Fellow Members of the Iron Game.
 
My thanks go to Marc, who gave me the opportunity to provide some in site into the interesting world of competitive bodybuilding by opening this Ask The Pro forum. 
 
As many of you know, I competed in my first competition in March, 2005, at the ripe old age of 61.  Since that time, I have competed in 19 more contests and have garnered 36 weight, height, age and Best Poser (3) trophies in both drug tested and non-tested competitions.  I have earned Master Pro Cards in three natural federations and at 64 years of age I entered my first Pro Show last month and placed 3rd.
 
I invite you to ask questions about our sport, especially on contest prep, diet, training for competitions, posing, supplements, tested and non-tested competitions, and any other related subjects.  I will do my best to answer your questions, or find an answer and post it as soon as I do.
 
Thank you for your interest.
 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

whoa I mite start bodybuilding at 40 so the aging slows down, what is it like bodybuilding and that? And have you had any age related problems to over come? Your obviously extremely successful at keeping your health and figure tell me ur secret please..............

i would like to ask about l-arginine, is it esstianil , how much does it benfits me as a bodybuilder, what is it's side effects and if you had tried it how much it had benfits you? i mean strength or mass ? or both...

ORIGINAL: raidendavidb

whoa I mite start bodybuilding at 40 so the aging slows down, what is it like bodybuilding and that? And have you had any age related problems to over come? Your obviously extremely successful at keeping your health and figure tell me ur secret please..............

Does Age Affect Your Training?

             In a word, yes.  Age does affect your training.  That’s the short answer. But how it affects your training is really up to the individual.  If you are 20-something, you can train until you drop, and other than being tired and maybe a little sore, the effects wear off quickly and soon you are ready to hit it again.


            It’s not that easy if you are in your late middle age or early old age.


            I am 64 years old.  I worked out in the gym at least five days a week for about 15 years.  My training, while vigorous, was never strenuous.  My goal was always to stay fit.  Then, about four years ago I got the outrageous idea that I could train to prepare myself to enter a bodybuilding contest.  Now that’s an idea whose time had come.  Imagine my wife’s reaction when I told her the news.  But, she was supportive and so I proceeded.


            Training for a bodybuilding competition required many hard hours in the gym, a strict diet and a totally different life-style.  Here, age makes a difference and does have an affect.


            Lifting heavy weights with “old” muscles can be dangerous if you don’t stay focused.  It’s easy to pull, rip, tear or stretch a muscle during an exercise that can stop you in your tracks and end your contest preparation on the spot.


            I took great care in the gym to make sure I stretched my muscles before and after each set.  I drank plenty of water during my workouts and I never continued a lift or pull if I felt the least twinge.  I stopped the set at that point and didn’t continue the exercise.  I also never lifted more than I should, just to lift.  My weight training was purposeful and therefore carefully planned.
  
            To prepare for my first contest, I worked out 45 minutes a day, five days a week for 10 months prior to the contest date.  During that time, I worked progressively harder each week as I grew stronger and never suffered a single injury nor did I miss a day of training, and my energy level remained very high.  My fellow gym rats frequently gibed, “Old Navy is pumped today.”


            I entered my first contest ready to compete.  I continue to train vigorously and hvae entered a total of 20 bodybuilding competitions, winning 36 trophies, including a world championship in my age class and three Master Pro cards, again, without sustaining a single training injury.
  
            Simply put, if you are 20, it’s OK to act like you are 20.  If you are 64, it’s not OK to act like you are 20.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

ORIGINAL: ximo

i would like to ask about l-arginine, is it esstianil , how much does it benfits me as a bodybuilder, what is it's side effects and if you had tried it how much it had benfits you? i mean strength or mass ? or both...

 
Arginine is one of the 20 most common amino acids. It plays an important role in cell division, the healing of wounds and the release of hormones.  Arginine is found in chocolate, wheat germ and flour, oatmeal, cottage cheese, nonfat dry milk, yogurt, beef, pork, nuts, poultry, seafood and some energy drinks and of course as a stand along supplement.
 
I like to take Arginine before I workout.  It seems to help with my energy levels and stamina during heavy lifting. 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

thanks I'll remember that

You are a great inspiration
 
I'm 42, 5'5" and have been bulking for a while now.  I am ready to start cutting and would like to know if you could guide me in order to find
a- a sample eating/diet plan for cutting
b- a 3 day/week routine
c-Any supplements that I should consider
d-Cardio to consider (frequency, intensity, etc...)
 
At this point I am happy with the mass I put on and I am looking to cut and maintain that look afterwards
 
I know I am asking for quite a bit..I only need to be guided  to different sites and/or articles
 
thank you in advance for you help

Before I answer, how much did you weigh before you bulked up. how much do you weigh now and how much do your want to weigh after cutting?

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

I'm assuming this question was for me, so here goes
Started at 138lbs
Presently 153lbs
Would like to weigh anywhere between 145 and 150 (does this make sense?)

Yes, it makes sense.  I started at 155 and 14% body fat.  I dieted for my first contest to 135 and 4% body fat.  After last season, I ended at 140 and gained to 168 and 8% body fat.  Then, for this season, I dieted down to 150 and 4% body fat.  With the proper diet and training plan you can add about five pounds of lean mass per year.
 
You don't seem to be in much need of a hard core diet, since you are at 153 and want to be between 145-150.  You probably don't have much body fat. 
 
Anyway, following this post, I will post a fat burning diet and training plan for you to play with for a bit.  Good Luck.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Old Navy’s Maximum Fat loss Training Plan
 
Diet:

Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
 
Do day 1-2-3-1-2-3-1 for the diet.
 
Workout and cardio
Monday and Thursday
 
Stepper: 10 min all out
Then do the following circuit for four cycles:
 
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
 
Then do the following circuit for three cycles:
 
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
 
Bike: 10 minutes, moderate pace
 
Wednesday: Moderate cardio for 40-60 minutes
 
Tuesday and Friday
 
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
 
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
 
Then do the following circuit for three cycles:
 
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
 
Precor: 10 min moderate pace
 
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
 
The jump rope is for 1 minute, it’s easier to just count 120 reps.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Once again thank you for all this info...if it's not too much to ask I have a few questions...
1-Are "cycles" sets?
2-Is this a 4 day per week program? and can it be done on three days a week?
 
Thank you

Cycle means you do every exercise once, then go to the next one, then the next, etc.  When you have done them all once, that's a cycle.  You then start your second cycle...The difference between cycles and sets is with sets you do the same exercise three times in a row, and then go on to the next one for three sets.
 
You can do this plan three times a week.   From week-to-week, I would change what you do, so over time, you get the different workouts in.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]