Rich's New Beginning: WNBF Pro Stage in 2009!

[rich55]

Rich's New Beginning: WNBF Pro Stage in 2009!

My Journey:

I first stepped onto stage 3 years ago in October 2005. I went onto surprisingly win my class in both of my first shows and was inspired by a few judges to chase the dream of "Pro Card" in natural bodybuilding.

After a good run in the spring of 2007 with winning the welterweight class at the NPC Natural Ohio, I decided to do my first pro-qualifier, the INBF Naturalmania Nationals in September 2007. I chose the WNBF because it represents the best in natural bodybuilding. The competition was a close one at the Naturalmania as I took 4th and placed just a point off from the tied 2nd and 3rd place finishers. Close, but not good enough as the pro card winner was clearly the victor.

So, I set the goal of coming back the next year to hopefully earn my WNBF pro card. The next year was pretty much dedicated to improving and bringing a better package to the Naturalmania stage. During that time my training partner, James McGuire, missed his WNBF pro card narrowly in 3 attempts. I trained more intensely and harder than any show before.

It paid off. I won my class at the 2008 Naturalmania Nationals, beating a very tough group of competitors to earn my WNBF pro card!! I was noticeably thicker and better conditioned. Here are some pix from the show:

[rich55]

And here are a few pix from the overall battle:







MY NEW BEGINNING:

And I truly mean "New Beginning". I have recently been Saved & Baptized, am newly engaged to be married by the end of the year and have begun my offseason prep for my WNBF debut. Yeah, WOW!!!

Oh, throw in the fact that I recently made the jump into full-time training in April ditching my corporate banking gig. AND, I am promoting the inaugural INBF Natural Buckeye Classic next May with Max Muscle Sports Nutrition of Columbus.

Truly, my New Beginning. So, this will be an interesting and wonderful ride folks this next year and beyond.

What is Next?

My top priority is to my fiance, our upcoming wedding and beginning our life together. I need to bring more balance back to my life the the rigors of precontest prep have ended (and I am sure she is thrilled). She is a big supporter of my bodybuilding and she really enjoyed herself this past weekend being backstage, cheering me on and watching my dream come to fruition. We are planning a small wedding in Vegas for mid-November.

So, as required by earning my WNBF pro card, I must compete within 12 months of first earning the card. I am looking to do my first WNBF pro show in either August or September of 2009. I will decide after the new year.

Until then, I will be smashing weights hard and eating to grow, while enjoying life. Improvements I need to make include:

- Adding upper body thickness particularly to arms, my upper chest and shoulders.
- Continue to improve my conditioning. I achieved an all time personal best, but I know I can be harder yet still and will need to be for my pro debut. I plan on staying leaner than before this offseason to make this more easily attainable.
- Add more detail to my hamstrings and size to my lower lats. They are good but could be better relative to my very strong quads and upper lats.

[rich55]

Postcontest Training & Diet Plan:

This training split is designed to best grow my upper body and accommodate my lifestyle.

Monday- Chest
Tuesday- Back
Wednesday- Off
Thursday- Legs
Friday- Shoulders
Saturday- Arms
Sunday- Off

Postcontest Diet Phase 1:

This diet is meant to be a change of pace for me, effective and economical since I recently dropped a bunch of dough on an engagement ring and am tight. I am VERY thankful for my sponsors Controlled Labs and Max Muscle Sports Nutrition of Columbus. Without them, I would not be able to maintain my bodybuilding lifestyle.

The diet below is lower protein than previous diets, but much higher carb and fat from my prior last phase of precontest dieting. 2800 cals, 300 carbs, 250 g pro, 70 g fat, which is up from 2300 cals and 130 g of carbs. I will stick to this for the next 3-4 weeks:

Meal 1: 1 scoop Gourmet protein, 1/2 scoop High5, 3/4 c oats, 1/2 banana, 1 T greens, 1 t flax oil, 3 Orange Triad
Meal 2: 3/4 c whole wheat pasta, 1 can tuna, 1 T light mayo, 1/3 c peas, mustard and sugar-free relish
Pre/During Workout: 45 g mix of waxy maize/maltodextrin/gatorade, 2 scoops Purple Wraath, 1 scoop Green Mag, 2 g ALCAR
Meal 3/Postworkout: 3 scoops Golden FinisH, 3 Orange Triad, 2 ricecakes
Meal 4: 1 c plain low fat yogurt, 1 scoop High5, 1/2 c oats, 1/2 c berries, 1 t flax oil & splenda
Meal 5: 6 egg whites, 2 whole eggs, 4 oz sweet potato & 1 c veggies
Meal 6: 1 c 4% cottage cheese, 1/2 scoop MaxPro, 1 T natural PB

[rich55]

Let the Gains Begin!!!

While I say that, realize this week I am easing back into training since I have not trained to failure for 2 weeks. I am training to failure, but holding back a little to prevent injury. So, it is form check time and I am focusing heavily on feel making exercises as difficult as possible with very strict form.

LEGS 9/25:

I am pretty sore from this one! Quads, glutes, hamstrings, calves, everything. The box squats recruited more hips and glutes, which I would like to strengthen.

Box Squats 135 x 10, 185 x 10, 205 x 9 x 8
A1- Leg Extension Machine 80 x 15, 85 x 13
A2- Seated Leg Curls 80 x 15 x 12
Hammer Wide/Low Leg Press 180 x 15, 210 x 13 x 12
Straight Leg Bar Deadlift 135 x 15, 155 x 12
B1- Seated Calves 115 x 15 x 12
B2- Hanging Knee Raises BW x 13 x 11
C1- Standing Calf Machine 160 x 14 x 11
C2- Decline Crunches BW x 18 x 15

SHOULDERS 9/26:

This was an awesome workout as well, and am feeling this one too haha.

Arnold DB Press 35 x 10, 55 x 10, 60 x 9 x 8
A1- Seated DB Laterals 20 x 14 x 12 x 10
A2- Standing DB Upright Rows 20 x 15 x 13 x 12
Seated DB Shrug to Lateral Push 30 x 10 x 10 x 12 each movement
Hammer Military Press 70 x 12, 75 x 8 x 7
Hammer Machine Shrugs 270 x 12 x 10
Lying Rear Delt Rows 20 x 13 x 11

ARMS 9/27:

Felt very swole during this workout. Pounded some buckwheat pancakes with a little natural peanut butter and fruit jelly with breakfast.

A1- Barbell Curls 65 x 10, 75 x 11 x 9
A2- Rope Pulldowns 60 x 10, 80 x 15, 85 x 12
B1- Close Grip Bench 135 x 12, 145 x 10, 155 x 9
B2- Reverse EZ Curls 50 x 12, 52.5 x 10, 55 x 9
C1- DB Skullcrushers 25 x 14 x 13
C2- Close-Grip Cable Curls 80 x 11 x 9
D1- Lying DB Kickbacks 20 x 13 x 12
D2- Seated DB Curls 25 x 10 x 8
Behind Back Bar Wrist Curls 65 x 16 x 12

FYI, cheating is every 3-4 days for a meal of whatever I want. I had some steak nachos, a chicken burrito and the some Coldstone with my dad who was down for the night.

[cmamath13]

Rich,

Congrats on your victories! You won your pro card, you won a wife, and most importantly you have won salvation. I am sure that the Lord will continue to bless you.

Take care and I will be watching your progress!

Chris

[TexFlex]

Congrats on everything man.

Here is a verse I always carry around in my wallet with me.

"I can do everything through him who gives me strength". Philippians 4:13

[sixzebra]

That's awesome Rich! I really like those pics of you in the grey bike shorts. Best of luck in the pro ranks!!

[rich55]

Originally Posted by cmamath13

Rich,

Congrats on your victories! You won your pro card, you won a wife, and most importantly you have won salvation. I am sure that the Lord will continue to bless you.

Take care and I will be watching your progress!

Chris

Hey Chris, thanks so much!! I am so very thankful for everything the Lord has done for me. This next year will certainly be exciting!

Oh small world...I actually judged you at the OCB show in May. You looked INCREDIBLE and were very close to taking the whole thing! What are your upcoming plans?

Originally Posted by TexFlex

Congrats on everything man.

Here is a verse I always carry around in my wallet with me.

"I can do everything through him who gives me strength". Philippians 4:13

Thanks Bro!! That is a great verse. Good stuff right there!!

Originally Posted by sixzebra

That's awesome Rich! I really like those pics of you in the grey bike shorts. Best of luck in the pro ranks!!

Thanks Theresa! I am still on Cloud Nine, haha. There are MANY very cool pix taken outdoors that day! I will be putting more up. See you at the Mash!

[rich55]

Originally Posted by sixzebra

I really like those pics of you in the grey bike shorts.

Originally Posted by rich55

I will be putting more up.

Yeah, these turned out pretty cool! A few more:

[FATHER FLEX]

Welcome to the pros! Ya looked awesome and like well....A PRO!

[cmamath13]

Originally Posted by rich55

Hey Chris, thanks so much!! I am so very thankful for everything the Lord has done for me. This next year will certainly be exciting!

Oh small world...I actually judged you at the OCB show in May. You looked INCREDIBLE and were very close to taking the whole thing! What are your upcoming plans?

I remember you, now that you mention it.

I am working on improving for the next competition. I think it will be next late spring or summer. Training and nutrition are solid right now, so it will be interesting to see how I look next year.

[rich55]

Originally Posted by FATHER FLEX

Welcome to the pros! Ya looked awesome and like well....A PRO!

Thanks man! I find it pretty amazing that you achieved your pro card at your age and look the way you do. Very nice! Keep it up!!

Originally Posted by cmamath13

I remember you, now that you mention it.

I am working on improving for the next competition. I think it will be next late spring or summer. Training and nutrition are solid right now, so it will be interesting to see how I look next year.

Very cool. We are doing some cross-promoting with Jen & Jesse Dale on our show on May 2, 2009, the INBF Natural Buckeye Classic. Shoot me your email if you are interested as it may be a good start to your season. Plus with your physique, you could most definitely vie for the whole thing and a 27" Niels Andersen trophy. We would love to have you man!

[cmamath13]

Originally Posted by rich55

Thanks man! I find it pretty amazing that you achieved your pro card at your age and look the way you do. Very nice! Keep it up!!




Very cool. We are doing some cross-promoting with Jen & Jesse Dale on our show on May 2, 2009, the INBF Natural Buckeye Classic. Shoot me your email if you are interested as it may be a good start to your season. Plus with your physique, you could most definitely vie for the whole thing and a 27" Niels Andersen trophy. We would love to have you man!

It's awesome how God works. I am wanting try a different show out, and that may be a nice fit. I am definitely interested, Rich. I will shoot you my e-mail address via a pm.

[sixzebra]

Wow - love those pics Rich. Thanks for putting those up. Now if that is not inspirational to up-and-comers I dont' know what is!!

[rich55]

Originally Posted by cmamath13

It's awesome how God works. I am wanting try a different show out, and that may be a nice fit. I am definitely interested, Rich. I will shoot you my e-mail address via a pm.

Yes, it is VERY awesome!! We would definitely love to have you battle in our heavyweight class which is already looking to be a good showdown. I will certainly keep you posted.

Originally Posted by sixzebra

Wow - love those pics Rich. Thanks for putting those up. Now if that is not inspirational to up-and-comers I dont' know what is!!

Thanks T, much appreciated!!

[rich55]

Wedding Planning, Contest Promoting & Chest Smashing

Yes, it was a busy day. I was in the gym training clients from 9am till 9pm with a little break to come home, cook a few meals, work on contest promoting stuff and shoot some emails. Did I mention wedding planning too!

Angie and I are getting married this Saturday, November 22 at the Wynn in Vegas. It is official. I will not forget that date! And, yes it is only 7 weeks away!! Reception, engagement party, registry, my ring, rehearsal dinner and all that good stuff was all discussed today too. And, me getting my pad ready for her to move in after the big day too. My poor fiance is dealing with quite a bit of stress in all of this. 7 weeks of stress beats 7 months of stress though!

Amidst the wedding planning, Max Muscle and I are moving forward with planning our contest, the INBF Natural Buckeye Classic next May. The final details are being arranged, so that on Oct. 18 we begin full throttle promotion at the INBF Cardinal Classic in Youngstown, OH. Flyers and venue are being finalized. We are also considering adding a Mr. Fitness division. This show will be a BLAST! Heck, I just spoke to 4 more new people this week who are interested.

Ah, my "Recess" for the day, chest smashing!! It was my first chest day back hard in over 2 weeks. I was weak, but boy I got a killer pump! Even my tris and delts were swolen. Oh, and my boy James McGuire was back at it with me. I talked to him about taking things to another level. James = WNBF pro card and me WNBF pro debut. He is ready and you know I am!

Incline Bench 135 x 10, 175 x 10, 185 x 8 x 7
Flat DB Press 70 x 10, 75 x 8 x 6
A1- DB Pullovers 60 x 15 x 13 x 11
A2- Incline DB Press w/ Semi-Sup Grip 45 x 10, 50 x 10 x 10
B1- Fly Machine 100 x 13 x 11
B2- DB Pushups w/ Semi-Sup Grip BW x 10 x 8 and DONE!

Had a good day of eating today, following a little off day splurge yesterday of some nachos and pretzel bites with cheese at the movies with the woman.

I had an extra long today, so I needed to add another meal. Rich's added clean-eating concoction for the day:

Cinnamon Banana Buckwheat Protein Pancakes ---> SO GOOD!
1/2 c organic buckwheat pancake mix
1 t canola oil
1 t honey
1 packet splenda & cinnamon
1/3 c milk
1/2 scoop High5 banana protein
1 whole egg & 1 white
Topped with 1 T of natural peanut putter & 1 T of simply fruit jelly

[rich55]

I decided to sleep in a little and rest up after the long day, since I had only evening appointments today. Gotta rest to grow! Chest is feeling larger and sore today, woot, woot!!

The morning and afternoon though was jam-packed with wedding planning though. Jeff and Clint from Max Muscle also met with me this afternoon to work on some details on the Buckeye Classic. Today, I was officially announced as THE trainer for Nationwide Insurance's Wellness Center as a partnership with Metro Fitness. At 2pm, the announcement went out to their 4500 Wellness Center members. By this evening I had 14 emails and 3 voicemails. I am about to get busier!

KILLER BACK ATTACK 9/30:

I forced myself away from wedding planning for this killer back workout. This was the last of my first week back, so the intensity will be going up from here. The last three moves I only did 2 sets cuz it was already killing. I train back with hard squeezed, controlled negative and exaggerated stretches.

T-Bar Rows 90 x 10, 100 x 9 x 8
High Pulley Medium-Grip Underhand Rows 70 x 13, 75 x 11 x 10
Wide-Grip Pulldowns 150 x 11 x 9
Close-Grip Chins BW x 9 x 7
Seated Cable Rows 150 x 13, 160 x 10

[Inklined]

Great conditionig at this show rich,,, i can tell that had an advantage with your placing and winning your WNBF PRO card... congrats on the engagement as well...

THe pictures look great, i actually remember doing that show in 2005.... placed 6 in the heavies... it was my 1 st actual show.. should have done novice... but thats the past...

again congrats on all vyour acomplishments this year, and wish you the best in the future...

[rich55]

Originally Posted by Inklined

Great conditionig at this show rich,,, i can tell that had an advantage with your placing and winning your WNBF PRO card... congrats on the engagement as well...

THe pictures look great, i actually remember doing that show in 2005.... placed 6 in the heavies... it was my 1 st actual show.. should have done novice... but thats the past...

again congrats on all vyour acomplishments this year, and wish you the best in the future...

Thanks Jay! Good luck to you as you mix it up in the NPC. Keep after it this final precontest push!!


----------------------

Today was an off day spent very busy working. As usual, spent Wednesday night at church and then hanging with the woman. I mixed up a delicious salad for her that I dug too:

Avocado Orange Salad:

4 c red leaf lettuce
1/2 avocado cubed
5 oz ham cubed
1/2 orange cubed
1 T ranch dressing drizzled

[rich55]

Stress is down a little today, which is good. I was up pretty early today, so I added another meal of 5 oz 90% lean ground sirloin and 6 oz of sweet potato. I trained legs, so there was no way I was going into that workout underfed or hungry.

LEGS 10/2:

This workout was a little more high-paced and superset style as I was training with a figure client who is getting ready for her first competition in 2 weeks. My strength was much improved over last week as I am getting back in the groove.

Box Squats 135 x 10, 185 x 10, 205 x 10, 215 x 12
A1- Seated Leg Curls 80 x 15, 85 x 13 x 12
A2- Narrow Deadlifts 155 x 15, 185 x 13, 205 x 12
B1- Straight Leg DB Deads 60 x 15, 65 x 15
B2- Leg Extension Machine 85 x 15, 90 x 13 x 11
C1- Hammer Leg Press Low & Wide 210 x 15, 230 x 17, 240 x 15
C2- Alternating Lunges BW x 10, 25 x 10 x 10
D1- Seated Calves 115 x 13
D2- Standing Calves 120 x 6 ---> stopped cuz my right calf didn't feel right

Eating has been rather clean this week for just finishing competing. Since, my treat on Saturday I have limited myself to pretzel bites and cheese at the movies and one of Cheryl's cookies yesterday. Tomorrow night I am taking the fiance out for dinner.

[rich55]

I had both James and Greg with me today to crush our shoulders. It was good having all three of us back at it. Strength is going up rapidly. Time to grow!! FYI, my shoulders are already sore....SWEET!

SHOULDER CRUSH'N 10/3:

Arnold DB Press 45 x 10, 60 x 10, 65 x 9 x 8
DB Seated Shrug to Lateral Push 35 x 10, 37.5 x 10 x 10 each
A1- Seated DB Laterals 20 x 10 x 9 x 9
A2- Standing DB Upright Rows 20 x 15 x 13 x 11
Hammer Military Press 75 x 12, 80 x 10 x 10
Hammer Machine Shrugs 270 x 12, 280 x 10 x 9
Lying Rear Delt Rows 20 x 12 x 12 x 10

Slammed some Coldstone ice cream and pizza with the woman tonight for a treat! I am still full, haha.

Bodyweight = 165 lbs

Not too bad after weighing in 2 weeks ago at 163 lbs at my show. Slow and steady is the goal for gains, so that I stay lean.

[Yantzen]

you look great bro!

[graphlex]

Congrats on the engagement and best of luck in promoting the show. Did that years ago and although it is a lot of work, it is very rewarding. Looking forward to seeing your pro debut and trying out a couple of your recipes when my prep is over. Enjoy your bulk and keep up the great training!

[rich55]

Originally Posted by Yantzen

you look great bro!

Thanks man! The postcontest gains are already beginning too!! Time to grow!

Originally Posted by graphlex

Congrats on the engagement and best of luck in promoting the show. Did that years ago and although it is a lot of work, it is very rewarding. Looking forward to seeing your pro debut and trying out a couple of your recipes when my prep is over. Enjoy your bulk and keep up the great training!

Thanks Dan! Yeah, we are already experiencing a little bit of the stress associated with contest promotion, but I am sure it is just the beginning. I am SO very psyched though and the interest is growing!

I will be keeping the recipes coming too as my fiance loves my culinary creativity, haha. Train and diet hard for the World's man!

[rich55]

ARM BLASTING 10/4!!

Man, did I feel SWOLE during my training today! And, heck this is only week 2 postcontest!

I have decided that close-grip BP is not my friend though. I have a history of wrist problems and today a light set simply hurt again. I stopped and will be doing some preventative icing (and praying). It is not too bad, but I just have to be careful.

James and Rich ( aka No. 2 --> I did not name him that, haha) jumped in today.

A1- Barbell Curls 65 x 10, 75 x 12, 80 x 9 x 8
A2- Rope Pulldowns 85 x 15, 90 x 11 x 10
B1- Close-Grip Cable Curls 75 x 15, 80 x 12 x 10
Close-Grip Bench 155 x 12 --> DONE
B2- Alternating DB Skullcrushers 20 x 10, 21.25 x 9 x 8 ---> hold stretch at bottom when resting
C1- Reverse EZ-Bar Curls 55 x 12, 57.5 x 10 x 9
C2- Dip Machine 230 x 12 x 10 x 9 ---> keeping tension on tris the entire time
D1- Seated DB Curls 25 x 10 x 8 x 7, Standing Hammers at end alternating
D2- Lying DB Kickbacks 20 x 15 x 13 x 11, drop to bent-over kickbacks w/ 12's
Behind-Back Bar Wrist Curls 70 x 18 x 13 x 11

WORKOUT NUTRITION/SUPPS:

PREWORKOUT (30 Mins):
3 White Blood, 100 mcg Chromium, 10 mg Vanadyl

DURING WORKOUT (drink 1/2, stretch, lift & sip remaining):
2 scoops Purple Wraath lemonade
1 scoop Green Magnitude
2 g ALCAR
30 g Waxy Maize
30 g CarboMax maltodextrin
20 g Gatorade powder

This keeps me VERY jacked up and giving me a killer a pump! I had always done Green Mag and ALCAR preworkout, but I like sipping on some before and during.

POSTWORKOUT:
2-3 rice cakes (caramel, chocolate, cinnamon toast)
3 scoops Golden FinisH
3 Orange Triad

And, more food 1.5 hours later.

[serratus]

Congrats on the show (you looked awesome) and the important stuff too.

Keep with the plan and you're sure to make those improvements you want.

[amyfit]

Congratulations on everything Rich. You're right, you do good work.
Looking forward to your show.
Amy

[rich55]

Originally Posted by serratus

Congrats on the show (you looked awesome) and the important stuff too.

Keep with the plan and you're sure to make those improvements you want.

Thanks very much! And good luck to you in your IFPA pro debut!!

Originally Posted by amyfit

Congratulations on everything Rich. You're right, you do good work.
Looking forward to your show.
Amy

Thanks Amy! Much appreciated. We look forward to having you compete!

[fitnessdvaa]

Just heard about your show earlier today, im definetly going to be there and compete...yay excited!

[rich55]

The start of my week has been CRAZY busy! I trained 10 clients yesterday and 11 today. I'm getting into the swing over at the Nationwide Wellness Center in addition to my regular work at Metro Fitness. Throw in some personal banking, wedding planning and my own workout and I am pretty busy.

All is good though, I have started each day by reading the Bible and have managed to see Angie for a few minutes each day since she works at the bank where I bank. She was sweet enough to stop down in the lobby for a few minutes.

Yesterday, Greg and I CRUSHED chest! Week 2 back at it, so 1-2 forced reps at the end were mandatory!! Today, I was solo for back but killed it. Breathing reps were used to get a few more at the end.

CHEST CRUSHING 10/6:

Incline Bench 135 x 10, 185 x 10, 195 x 7 x 6
Flat DB Press 75 x 10, 80 x 8 x 7
A1- DB Pullovers 65 x 15 x 13 x 12
A2- Incline Semi-Sup Press 50 x 10 x 9 x 8 ---> slow negatives = pain
B1- Fly Machine 100 x 12, 110 x 8, 90 x 13
B2- Pushups on DB's BW x 11 x 9 x 7

BACK 10/7:
T-Bar Rows 90 x 10, 100 x 10, 105 x 7, 90 x 9
High Pulley Underhand Rows 80 x 15, 90 x 13 x 12
Wide-Grip Pulldowns 150 x 9 x 8 x 7
Close-Grip Chins BW x 8 x 6 x 5
Seated Cable Rows 160 x 11 x 10 x 9
Rhomboid Squeezes 45 x 15, 50 x 13, 55 x 11 (on hammer low row)

DIET NOTES:

I have been working longer days than usual and adding an extra 7th meal when needed. Yesterday it was my pancake concoction 1.5 hours before chest and today it was a Gourmet shake (2 scoops = 280 cal, 15 g carbs, 9 g fat and 35 g pro) with a handful of almonds.

I continue to treat myself periodically. Sunday was a treat day with the woman putting down 2 krispy kremes at Church and a pumpkin roll and reuben later. Tonight, I put down 1.5 pieces of pizza with cottage cheese as my last meal of the day. I will keep it clean till Friday or Saturday.