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Mark is a
43 old electrical engineering associate who has weight trained for the past
25 years. He is a competitive natural bodybuilder who has earned multiple
regional and
national level competitions and titles for a total of 88 events,
tested and non-tested since 1980. Mark is involved in high intensity
workouts to build power, strength and increase muscle mass.
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Fitness Goals:
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"Increasing
lean muscle mass by three to five pounds in 2002/2003.
Maintain
lower body fat percentages in
my
off
season
i.e.,
8 to 10%
at a
body
weight of 155 to 160 pounds."
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Nutrition:
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Pre-contest diet consists of 50% protein, 30% carbs and 20% fat. Protein
intake includes chicken, fish, turkey, egg whites, whey powder and lean red
meats. Carbs include fresh green vegetables, applies, oatmeal and sweet
potatoes. Mark doesn’t use dairy products or processed foods on diets. He
normally eats five to six meals per day and tries to consume one gallon of
water per day. Caloric intake is between 1700 to 2100 calories per day.
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Supplementation:
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Creatine, Glutamine, Whey powder and meal replacement powders.
Multi-vitamin, C, E, Calcium-magnesium,
Fish Oil
and soy
powder.
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Hobbies and Special Interests: |
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Mark
is very active in his Church.
He enjoys spending time with his wife (Sandy) of
sixteen years and his two sons, Mark (12) and Chad (6). He also enjoys free hand artwork in his
spare time.
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Reason for Participating in the Study: |
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"To
determine the health benefits of this product and see if it will enable
me
to improve my overall physique."
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Weightlifting: |
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Mark’s pre-contest workouts
consist of a split routine. He trains on Monday – Wednesday, off
Thursday and then trains Friday and Saturday. He takes Sunday off. His
workouts last about 1 hour and 45 minutes
including cardio. Off-season training is Monday, Tuesday, Thursday
and Friday |
WEIGHTLIFTING WORKOUT INFORMATION
Level of Training: Advanced |
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Exercise |
# of Sets |
# of Reps
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Poundages |
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MONDAY |
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Dumbbell
Flies
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4 |
10-12 |
45-55 |
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Incline
Bench |
4 |
10-12 |
135-205 |
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Flat
Bench |
4 |
8-10 |
185-225 |
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Dips |
3 |
12 |
Bodyweight |
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TUESDAY |
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Leg Extensions |
4 |
12-15 |
70-100 |
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Squats |
4 |
10-12 |
185-265 |
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Hack Squats |
4 |
15 |
225-245 |
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WEDNESDAY |
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Tricep Press |
3 |
10 |
185 |
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Tricep Pushdowns |
3 |
10 |
100-120 |
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Cable Kickbacks |
3 |
10 |
45 |
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Straight Barbell Curls |
3 |
10 |
100-120 |
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Preacher Curls |
3 |
10 |
60-100 |
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Dumbbell Curls |
3 |
10 |
40 |
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FRIDAY |
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Hamstring Curls |
4 |
12-15 |
80 - 100 |
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Chin Ups (front) |
4 |
10-12 |
Bodyweight |
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T Bar Pulls |
4 |
10 |
120-140 |
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Dumbbell Rows |
3 |
10 |
65-75 |
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SATURDAY |
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Seated Military Press (front) |
4 |
10 |
100-140 |
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DB Side Laterals |
4 |
12 |
35-45 |
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Shrugs (barbell) |
4 |
10 |
225 |
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DB Rear Shoulders |
4 |
10 |
35 |
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Health
and Fitness Background by Mark Teasley:
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I began weight training while
in High School preparing for football. I continued to lift my last two
years in school. I was able to make some good gains the first couple
years that I lifted. I have always been a passionate competitor and
after High School I realized I needed something to keep the competitive
fire burning. I decided at that time to try competitive bodybuilding and
as they say the rest is history. I fell in love with the sport and can
honestly say I've never grown tired of it.
Bodybuilding has afforded me
the opportunity to meet some wonderful people, travel to some exciting
places and improve my physique and over-all health at the same time. My
Lord and Savior, Jesus Christ has truly blessed me in this sport. I'm
very thankful and give him all the praise for everything. My goal is to
continue to compete in both national natural and national non-tested
events. I feel like even at 43 years of age that I'm still improving and
have yet to reach my full potential.
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