Weight Gain Mode
I started working out at a weight of 120-ish pounds in my early 20's. I had the hardest time putting on size. I went through a lot of resources to finally learn how to put on weight the right way. At first, my experience of weight gain was eating food like KFC or McDonald's. I did put on weight but I was also carrying a lot of body fat. The more I worked out and saw results, the more I wanted to compete in bodybuilding, which I finally registered for back in 2004. It took me about 4 years to prep because when I started, I weighed at about 150lbs. I did a lot of research on nutrition from bodybuilding magazines and sites to asking the trainers at Gold's Gym in Pasadena who have competed before. I got great advice from them using my own body as an experiment.
I went from 150lbs to 210lbs in over a year (2002-2003). That very same summer, I put on about a good 35-40lbs. I had the advantage of working from home, the gym was a block away and all I did was eat and workout. My meal was (as I can remember):
Meal 1 - 10 egg whites (1 yolk), 2 cup of oatmeal with a banana
Meal 2 - (usually a post workout) - Weight gainer protein shake (approx. 600-800 cals) which I add fruits to.
Meal 3 - 10oz of ground beef, 1 cup of potatoes, and 1 cup of white rice
Meal 4 - same as 3
Meal 5 - (usually a post-workout) Whey protein isolate with fruits & almond butter
Meal 6 - (last meal) 8oz salmon with 1 cup of broccoli
That same summer, my workout was a 3-day split twice a day.
Day 1 - AM: chest / PM: Back
Day 2 - AM: quads / PM: Hams
Day 3 - AM: shoulders / PM: Arms
Day 4 - Off
With the results I got, it assured my goal to compete in 2004 Tournament of Champions.
Shred Mode
With the confidence I got from the weight gain, I was positive that I can do a bodybuilding competition. All I had to do was lean out. Like I did with weight gaining, I was lost and had to do research once again on how to lean out, especially for a bodybuilding competition. Aside from reading bodybuilding magazines and websites, I was also asking the bodybuilder trainers and nutritionist on how I can lean out for a show. I started at about 16 weeks out to be safe and I was weighing at my heaviest ever of 205-210lbs. Once again, I was fortunate to be working from home and having the gym nearby. My meal regimen was somewhat close to this (given at about 6-8 weeks out):
Meal 1 - (Post cardio meal) 8 egg whites, 1 cup of oatmeal (sweetener)
Meal 2 - 8oz grilled chicken, 1 cup of brown rice, 1 cup of broccoli
Meal 3 - 8oz grilled chicken, 1/2 cup of brown rice, 1 cup of broccoli
Meal 4 - (Post workout meal) MRP usually a 40/20 shake
Meal 5 - 8oz lean ground beef, cup of brown rice, 1 cup of broccoli
Meal 6 - 8oz tilapia, 1 cup of broccoli
My workout regimen was:
Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Quads/Hams
Day 4: Delts
Day 5: OFF
Each session I did fasted cardio on an empty stomach in AM and abs/calves in PM after workout session.
My result was great, I was very happy. I didn't rank but I was able to compete in the Novice and Open Division. My weight fell in the middle weight class at 170lbs (+/- 1lb). I never thought in my wildest dreams I could ever competed in bodybuilding let alone gaining weight after struggling through my younger years weighing 120lbs and also being a gunshot victim at 19 years old.
Maintenance Mode
After my bodybuilding competition, the first feedback I got was, "you need to put on more size". As much as I love bodybuilding, my genetics would probably not agree. There were other factors at play: like money, food, and time. I also took a turn in life. I went back to school, switched careers and years later I heard about a new division called Men's Physique, in which I quickly trained for. Without a doubt, I registered for the second MP show ever in April of 2011. Before I started my prep for my first MP competition, I was playing basketball often, and stayed lean throughout the years after I competed in 2004. I kept being active and was going to the gym regularly just to stay fit. So training for the Men's Physique wasn't as harsh as I was dieting for the bodybuilding competition. My body was already lean so I just had to maintain the look and lean out a little bit. So far, I've competed in MPD 6 times. I have done well in the division, it's something I want to continue despite my current status of being an NPC judge, I want to continue on staying lean and active. It's for my health and for the people I am inspiring. MPD is similar to bodybuilding. We diet for show, be on stage and be judged as we pose. The look of MPD is a more compact, leaner, and aesthetic look so what I looked like as a bodybuilder back in 2004 was be perfect for MPD. So, since MPD started, I have been on a maintenance mode. In other words, eating healthy, keeping my body lean and staying active. My workouts have been more of high intensity, adding sets in-between and adding cardio to it.
My workout regimen is somewhat similar to what I did back in 2004:
Day 1 - Chest
Day 2 - Back
Day 3 - Arms
Day 4 - Quads/Hams
Day 5 - Delts
Day 6 - OFF
Each session I do in-between sets and also add on cardio & abs at end of every workout.
My meals have been cut into smaller portions:
Meal 1 - 6-8 egg whites, 1/2 bagel with almond butter
Meal 2 - 6oz grilled chicken, 1/4 quinoa (veggies optional)
Meal 3 - Whey protein isolate
Meal 4 & 5 - 6oz grilled chicken, 1/4 quinoa (veggies optional)
Meal 6 - Casein protein.
Personally, the best choice to be is the maintenance mode. For all you readers who have reached their goal, whether it's from a weight lose or a weight gain. Keep in mind that being in the "maintenance" mode, you're body is at your peak. Your metabolism is high, you're active, you're healthy, you feel good and the best part.. YOU LOOK AMAZING!
Erik R. Mara, RCP
Respiratory Therapist
NPC Judge & MP Competitor
Beachbody Coach
[email protected]
"Go confidently in the direction of your dreams. Live the life you have imagined." - Henry David Thoreau
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