Stats:

Right now I am weighing in at about 235lb sat a height of 6’2 which is about 30lbs more than I was on stage at my last show. I probably won’t get to much heavier as I feel like I can keep this weight without compromising anything.

How did your last season go?

This past season I had some decent success, I competed in 4 shows, which is more than I have done during any particular season and more than I will probably do again. I have long thought that with my physique I can compete at a higher level in the fall vs the spring. This past season more or less confirmed that thought. I placed 3rd in an NGA show in Albany. NY., 4th in a USBF show in Brick NJ., 3rd at the Gaspari in Cape Cod, Mass., and 1st in my class at the Yorton Cup in Chandler, AZ. I have to say that the class win at the Yorton was a huge relief as I had taken 2nd the previous two years.

Who are your bodybuilding Idols and sources of motivation?

I have many people I respect and admire in the game. I feel like I have more friends than anything and that is one of the best things about natural bodybuilding, the sense of community. If I had to chose one person I “look up to” most notably would be Phillip Ricardo, whom I had the privilege of competing in the same show with at the Yorton Cup this past year. I love his humility through faith and genuine love for competition; those are all qualities I try to emulate both on and off the stage. Also among that group would be Mike Halsey. That guy from my first show almost 5yrs ago has always been there for me like a big brother and I love him for that.

How does your routine change between offseason and pre-contest cutting?

In the offseason I may have some higher calorie meals that I try to avoid when contest dieting like pizza or something but it’s pretty much the same foods, more or less just higher quantities and better seasonings. I use a form of carb back loading along with intermittent fasting during my contest prep, so the biggest change for me from in-season to off-season is eating over the span of an entire day vs. the 8hr window in which I usually consume my meals. I like combining carb back loading with intermittent fasting because it works tremendously well with my schedule, and it gives me the ability to eat later in the day which I love.

Mind giving us a sample of your current routine?

Currently Iam on a 12 day split which is something different than my more traditional approach of 5-6 days and then restarting.I borrowed the whole Westside Barbell Conjugate Periodization method (which is one of my all time favorites!!) of alternating between High Intensity (heavy) days and Dynamic Effort days and put my own twist on it. This is an example of the first 6 days:

Day 1:

HI: Squat(deep) 8×5

Split Squat(deep w step) 4×10

Goblet Squat(deep w vest) 4×10

Step up (HEEL) 3×10

Day 2:

DE: Flat (bands) 4×10

Push Press 4×10

Incline Cable Fly 3×20

Incline Neutral Press 3×15

Day 3:

ACTIVE REST: 50min cardio

Day 4:

REST

Day 5:

HI: Deadlift 8×5

Hip Thrust 4×12

SA Cable Row 4×10

DB Pullover 3×10-8-6( Triple RP)



Day 6:

HIIT: 22 intervals

15min Goblet Squat(8) Rope Pressdown(15)

How do you manage being a pro with real life. What’s a typical day for you?

My days are the same as anyone else who “lives the life” of health and wellness. I work as a general manager at a gym in Syracuse NY (Aspen Athletic Club), so my job is very conducive to my bodybuilding habits. I also do a lot of personal training which is something I love as I get to share my passion for fitness with people on a daily basis.As a whole, life is great! Before I was ever a pro and even more so now that I am, life is great. I do not feel I have and will not ever allow my status or title in any arena to define who I am as a person. I have a very strong faith and I am a firm believer that each day is a gift, ours to experience.Failure to live it to its fullest potential is allowing weaknessand negativity into our lives. It is far easier to sit and complain about things that either have happened or be upset at things that have yet to happen and often we can fall into this trap. I use the analogy “If (insert event) is the worst thing to happen to you then consider yourself lucky you have gone this long without facing it, if it isn’t then shut up.”

What do you think separates a pro from an amateur physically and mentally?

I think sometimes the ONLY distinction both physical or mental is the overall win. I’ve met some pretty freaky amateurs in the past couple years that I am thankful I haven’t had to compete against yet. As a whole I think for me the level of professionalism that some of the top pros have was the biggest difference for me. I became pro when I was 22yrs old (2009) and since have been competing against grown ass men. These guys do their homework and are working with some of the top minds in natural body building who are making sure they can peak just right for their shows, it becomes much more disciplined as you move up the ranks and that’s what motivates me to mature and try to really focus in on perfecting my craft.

What attributes have made you successful in bodybuilding?

I think first and foremost my faith in God has been able to keep me sane in the midst of really trying times and helped me to feel confident in my own abilities both as a human being and as an athlete. I also think that humility is key. The second a person feels like they know everything they start to become obsolete. I try to always be open to feedback from others who may have a different perspective than I do, those who have been doing it longer, and of course from those closest to me. It can get really murky with all the misinformation that gets shoveled around this field so it’s good to have people around who understand you and who you can trust.

What diets have worked best for you?

I am a fan of Carb Back Loading, as well as intermittent fasting. I would never say that “my way is best and everyone else’s is inefficient” It’s more or less about what is realistic and can be sustained over the course of an entire prep, and I have found those two methods to be just that.

What’s the supplementation like?

My staples year round would be whey, BCAA’s, a good multi vitamin with extra vitamin D, and a fish oil supplement. As I get closer to showtime my Leucine as well as Glutamine supplementation increases as well as the amount of chromium I am taking. I use pre workouts from time to time as well especially as energy is harder to come by in the later phases of prep. I am hit or miss with Creatine. I’ve been taking it regularly these last few weeks though so I’m anxious to see the effects it has on body.

What’s your stance on drinking as a bodybuilder?

That’s an interesting question. On one side I have known plenty of guys who would have a glass 3-4 nights per week and they walk out on stage dry and vascular. I personally have tried keeping red wine throughout contest prep in a few different capacities (weekly consumption, just peak week, and backstage before I go out) and it never worked out well for me, I don’t believe there is a big enough return on investment for me to keep it in. I would just as soon take Niacin to try and get the same vascularity without the consequence. In regards to binge drinking, or going out every weekend to get “hammered” I feel like you are setting yourself up for failure. Alcohol not only dehydrates you, lowers T levels, but also compromises your ability to metabolize fat. I can understand going out and having a social drink and or celebrating from time to time, but we are all held accountable for our decisions and drinking is no different.

What are your future bodybuilding goals?

Win the Yorton Cup outright and then compete in and win at the Natural Olympia. Much love to all the guys who have done it before me and no dis-respect meant, but I’m hungry. I have never have and will never make excuses. Lord willing I’ll be able to compete at a high level for years to come so in my opinion it’s not a matter of if, but rather when that time comes.

Name a piece of equipment you bring with you to the gym that you can’t go without. If you don’t have any, what piece of workout equipment in the gym do you enjoy the most?

Well I ALWAYS have to have my new balance minimus on my feet; I love those shoes to lift in.But otherwise id have to say some solid music (Rock, Hip Hop, Gospel, anything with a good beat)

Was the transition into bodybuilding sudden or how did you decide to do you first competition?

Oh man, If you would have asked me about bodybuilding 6 years ago I would’ve looked at you like you had 8 heads. When I started personal training about 6 years ago I began to lift with a couple of the trainers there who were training for a spring show. I worked out with them for about 3-4 months and when there show came I went to watch them compete and thought to myself “I can do this” and sure enough me and my partner Aaron began prepping for a show run by Mike Halsey that was about 17 weeks away. We did it, and I had success winning the title Mr. Syracuse, Novice overall, and my open weight class, and falling just shy of the overall win (I’m still waiting for you Bill). Ever since that point I’ve been in love with the sport and hope to continue to grow in it for many years to come

Anything else you’d like to say to our readers?

Thank you all for continuing to support natural bodybuilding and helping our sport to grow!