Information Motivation Supplementation
196 Lbs.
BodySpace Member

Final Essay

When I first entered the contest I had second thoughts about going through

with it, but luckily I surrounded myself with positive people who help

motivated me on the way.  So before I start my final essay, I would like to

thank my training partners, Jan and Kirra for keeping me on track and not

letting me stray too far off course.  I have to admit it was much harder

than I had initially expected to reach my goal.  Being deployed and having

to eat at the DFAC (which is dining facility for you non-military folks)

makes it tough to eat properly, meaning correct  portions and correct

timing.  I'm still not 100% satisfied with my results, but that's only fuel

for the fire to continue to work out and improve my physique on a daily

basis.  Looking back, I am glad I entered the contest and was able to

improve my physique and get my six-pack back before I turn 40 in a few


My training schedule was actually easy to follow, as I am currently deployed

and work pretty much the same hours every day, 7 days a week.  I built a

five day split where I worked all of my body parts in 5 days.  Day 1 was

Chest, Day 2 Back, Day 3 Shoulders, Day 4 Arms, and Day 5 Legs. I did

abdominals every other day.  Most weeks I would start the rotation over

after day 5 without taking a day off.  In my 12 weeks of prep for this

contest, I took only 3 days off, not because I was super dedicated, but

because I had nothing better (productive) to do at my deployed location.  I

would usually perform 4-6 exercises per body part with a warm up set of

15-20 reps and then 4 working sets in the rep range of 8-12.  I also

incorporated drop sets, super sets, giant sets, and rest pauses when I felt

that the straight sets didn't sufficiently exhaust my muscles.  Cardio was

done about 5 times a week for the first 6 weeks with walking on the

treadmill at the 15% incline for 30 minutes.  For the last 6 weeks, I did

cardio every day for 30-45 minutes in duration on the treadmill at a 15%


As for my diet, I carefully cycled calories and carbohydrates.  My

macronutrient ratios were 47% protein, 21% carbohydrates and 32 % fats.

Mon, Tues, and Weds were low carb/low calorie days (less than 100 gms/day

carbs); Thurs was medium carb/calories day (150-175 gms/day carbs); Fri and

Sat were low carb days again, and then Sunday was my high carb/calorie day

(200-300 gms/day carbs).  I would also have my "cheat" food item on Sundays,

i.e. ice cream or cheese cake or some Doritos. Anything I was craving was

fair game, in moderation, of course.  I averaged about 2300 calories per day

for the first 8 weeks.  The last 4 weeks, I just reduced 250 calories/day to

about 2050 and did the extra cardio to burn the last bit of stubborn fat

around my belly and back area.  In a nutshell, I ate a whole bunch of meat

and green veggies to hit my macronutrient ratios.

For supplementation, I took the MusclePharm Core Stack, which consisted of

the Creatine, MuscleGel, BCAA, and Armor-V.  I really liked the MuscleGel

Tropical Mango flavor.  It was the first time I tried a gel protein and was

pleasantly surprised.  It was very palatable, tasted great, convenient and

fits easily into my diet plan for High Protein/Low Calories.  I also

supplement with BSN's Syntha-6 protein powder, usually as a meal replacement

in between my 3 normal meals of the day and took fish oil and flax oil

supplements.  My pre-workout drink was Gaspari's SuperPump Max.  It really

helps to get me fired up for the workouts.

I think I would make the ideal military spokesperson because I strive to

exemplify the military's "whole person" concept.  Although I enjoy working

out,  bodybuilding and taking care of myself, I am also a dedicated Air

Force Captain, loving husband, and proud father of two very active young

children. I believe the best motivation is through example, and I have

dedicated my life to being a positive role model for my children as well as

my fellow brothers and sisters in arms. I absolutely love the challenge of

helping other people accomplish their fitness goals and have worked hard to

help many others. In fact, I recently became a certified fitness trainer.  I

didn't do it to find a second career, but I did it primarily for my own

education. I know I still have a lot to learn about fitness and nutrition

myself and want to be able to impart that knowledge to others who may have

physique goals that I can help them achieve.  I find it extremely rewarding

to guide and watch someone transform their current physiques to one that

others aspire to emulate.  Some people work out all the time and eat right

all the time, but still never see the fruits of their labor.  They usually

only lack one key element in their lifestyles that can help them get over

the hump.  I relish the challenge of working with those individuals and

trying to help them find that missing key element.  For some, it's education

or nutrition or workout regimen/intensity.  Whatever it may be, the

challenge of finding it and overcoming it is very gratifying.  People

frequently come to me for exercise or nutrition tips and I never turn them

away, because I am just as happy and proud seeing their progress as well as

seeing my own. The Air Force's core values are Integrity First, Service

Before Self, and Excellence In All We Do.  They remind us what it takes to

get the mission done. They inspire us to do our very best at all times. They

are the common bond among all comrades in arms, and they are the glue that

unifies the force and ties us to the great warriors and public servants of

the past. This contest was a great venue for Airmen to exercise those core

values.  I believe working out and attaining physique goals epitomize all of

those core values especially "excellence in all we do".

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