Last Visit: Jan 2, 2010 6:15pm Last Forum Post: Aug 18, 2009 10:51am Last Photo Upload: Aug 30, 2009 4:31am Last Profile Update: Dec 22, 2009 11:44pm Last Blog Post: Nov 7, 2009 2:01am
I began training when I was about 15 at a home gym inspired by my father. At 16 I got a copy of Arnold’s encyclopedia for Christmas, joined a gym and have been hooked ever since. I also saw my first natural bodybuilding competition around that time and was very inspired.
Why I Love It:
I love the feeling and sensation of training, achieving a "pump" and getting the mind connected to the body. I also like the challenge of getting stronger and lifting heavy.
How I Stay Motivated:
My goal is to be the best natural bodybuilder in the world and seeing the changes in the mirror and my progress in the photos from comp to comp keeps me motivated and hungry to win!
BB Accomplishments:
Winning the 2004 junior state titles and competing against my idol in 2006 and in the Natural Olympia has been a great accomplishment.
Forum Signature:
Im working on my craft and the best is yet to come...
I want to win the 2010 INBA State tiltles and the Natural INBA Mr Olimpia!
Goal (Long):
My ultimate goal is to win the INBA mr Olimpia at 27 years of age.
This year my goal is to get to 115kg bellow 12% in the off-season
I want to compete at 4% bodyfat or bellow and win my division in the state titles
To overcome all the obsticals like athsma and knee problems and then be such a great natural bodybuilder you could not get more inspirational than that!
What type of nutrition plan are you currently following? Give full details.
MARCO OF 2009 MEAL PLAN
FOOD PROTEIN CARBS FAT CALORIES
1 Black Coffee
30min Cardio (3Xper week)
2 Cup egg whites 52 - - 208
1 Cup oats 2 72 12 400
1 Banana 2.3 30 - 129
2 Fish oil caps - - 2 18
Multivitimin, 1000mg vit C, 3 X glucosimine caps
Meal #2 (5:40am) Totals; 56 102 14 755
2 Scoops of total protein 40 2 0.7 168
Handfull almonds (40g) 8 5.6 22 239
Meal #3 (8:30) Totals; 48 7.6 23 407
3 X 95g tins tuna 37 9 9 265
Handfull almonds (40g) 8 5.6 22 239
Meal #4 (10:30am) Totals; 25 25 6 337
200g of Lean Beef or Chicken 62 - 7.1 330
Salad or Vegg - - - -
1 cup of white rice (cooked) 4.3 46 0.3 208
TBL Flax seed Oil - - 14 126
Meal #5 (1:00pm) Totals; 66.3 46 21 664
2 scoops of Total protein 40 2 0.7 168
1 Medium apple or Pear 0.4 19 - 72
Meal #6 (3:00pm) Totals 40 21 0.7 240
200g of Chicken breast 62 - 7.1 330
1 cup of white rice (cooked) 4.3 46 0.3 208
Meal #7 (5:00pm) Totals; 66.3 46 7.4 538
Black Coffee - - - -
1 scoop of WPI 23 0.3 0.4 104
50g of maltodextrin - 50 - 200
Pre-workout (5:45pm) Totals; 23 50.3 0.4 374
50g of maltodextrin - 50 - 200
1 TSP of BCAA's - - - -
1 TSP of glutamine - - - -
1 scoop of Poweraid - 15 - 63
During workout Totals; - 65 - 263
1 scoop of WPI 23 0.3 0.4 104
Post-workout Totals; 23 0.3 0.4 104
1 cup of white rice (cooked) 4.3 46 0.3 208
250g of Roo or chicken or Beef 77 - 9 413
Salad or Vegg - - - -
Meal #8 (7:30-8pm) Totals; 82 46 9 621
DAILY TOTALS; 430 408 82 4300
* 2 cups of white rice with TBL of honey can be eaten meal after chest/back and legs
* Prep meals the night before while cooking dinner
* Take meal #6 to work and eat when finished
* Have protein shake at night when wake up at night to use toilet
* 8 plus Liters of water in summer
* Free meal on Sundays (eat what ever for one meal of the day)
* Weekends; just try and get at least 4 meals with protein and healthy choices MARCO OF 2009 MEAL PLAN
FOOD PROTEIN CARBS FAT CALORIES
1 Black Coffee
30min Cardio (3Xper week)
2 Cup egg whites 52 - - 208
1 Cup oats 2 72 12 400
1 Banana 2.3 30 - 129
2 Fish oil caps -...more
It was a great line up in my division. The guy who won also won the overall and then got 2nd in the tall class of the Olympia. My mate who is from the same city as me got a close 2nd and I beat the guy who won my division back when I last competed...
I follow a 5 day split;
Mon; chest/abs
Tue; legs
Wed; back/forearms
Thurs; shoulders/calves
Friday; arms
Sat/Sun; Off
I have 3 different routines for each day which I rotate. 2-4 exercise per bodypart 2-4 sets per exercise anywhere from 4-15 reps. I track all my workouts recording weight/sets...
JAMES,DUDE!!!! WHY SO LONG TO POST THAT PIC??? YOU LOOK FRIGGIN' SENSATIONAL....TOTALLY ROCK HARD! THOSE ABS/OBS RULE! MAGNIFICENT WHEELS FOR SURE! HOW'D YOU DO BRO?? MORE PICS MAN, GET SOME UP TO RATE! BLESSINGS, DAVE.
LOOKING AMAZINGLY SOLID JAMES....WOW!!! THOSE ABS ARE SO INCREDIBLY RIPPED & DEFINED!! WHEELS SHOW PERFECT DEVELOPMENT, MUSCULARITY & SYMMETRY!!! WELL ON YOUR WAY TO YOUR FUTURE TITLE GOALS! BLESSINGS, DAVE.
Sounds good bro, keep up the great work! Really you eat kangeroo? I didn't know people ate them? What does that taste like? I've had ostrich but never heard of anyone having kanergoo.
Thanks alot bro, awesome lat spread! I'm not gonna set a date for a show yet, I'm working at adding some more size to my quads. As soon as I get them to where I want them I will put my sights on a comp. Do you have any comps coming up?
I can't believe your cardio wasn't that intense, cause you really went down in BF.My cutting is going really well but i just hate knowing that I'm not gaining any muscle and my reps per set are going down too 'cause of the cut, oh well.
So do you plan on doing any shows?
Depends for my squats : i alternate between heavy sessions and lighter with very deep squats.
The deep light squats i do with 100-140kg
The heavy session, i go to 200, but for less reps and a bit less good in form.
