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Fame Muscle Pro winner Renaldo Gairy explains his routine Age: 25,  Born: Jamaica   Profession: Personal Trainer, Height: 5’10", Contest Weight: 190 lbs.  Off Season Weight: 205 lbs FAVOURITE CHEAT FOODS My favourite thing to cheat with when dieting has got to be sushi.  I’ll typically go to an all you can eat sushi bar, and load up. CONTEST PREP DIET - When I’m getting ready for a competition, I eat the same foods everyday. My diet usually it consists of a relatively small portion of complex carbohydrates in my first and third meals, together with protein, fats, and green vegetables in all my six meals of the day.  It’s mostly chicken, egg whites, and turkey for protein, oatmeal and red potatoes for carbs. Vegetables can be anything green and leafy.  As I’m getting closer to the competition, my trainer and I play around with the carbs a lot. It all depends on how I’m looking, so it’s always a little different for each competition. TRAINING/DIETING PHILOSOPHY This is my current off-season training program.  I switch it up here and there, but this program has worked the best for me. Day 1 Back Day 2 Off Day 3 Chest & Biceps Day 4 Shoulders & Triceps Day 5 Off Day 6 Legs Day 7 Off I’ll sneak calves, abs, traps, and forearms in there as well. When I’m in season there is no real pattern to my training. Some days I do my entire body, or I might just do chest and back. It all depends on how I’m feeling that day.  I try to do my cardio in the mornings for 30min and another 30 minutes late I the night.  Walking on an incline works the best for me, and has the added benefit of improving my calves. A SUMMARY OF THE ATHLETE I have just completed my first year of competition, and I still can’t believe how successful it was.  My goal was only to win my first show, but I didn’t imagine I’d be a pro so soon.  I have always been a fan of bodybuilding, but I had to get convinced by my peers and co-workers to start competing. Everyone is asking what I want to do in the future, but this is all so new to me and I have lots to learn about this industry.  I’m definitely staying competitive for as long as possible, because this is all like a dream come true.  Getting in shape for competitions is very rewarding for me.  It’s like climbing to the top of a mountain. The struggle is all worth it once you reach the top.  For new comers to the sport, my advice would be to do your own research first.  Watch a show or two, see what separates the winners from the rest, and then get to work on yourself.  I’ve seen some guys at competitions that didn’t know what a quarter turn was, or didn’t know to shave their legs.  Another thing I might suggest is to only listen to people who you trust, and have experience in this.  I had a lot of people telling me what to do, and criticizing my preparation methods who have never been onstage themselves.  Had I taken their advice, I would have been a total mess. HOW HAS COMPETING CHANGED YOUR LIFE? The most significant change in my life since I started competing has been my faith in God.  Have you ever been in a situation where you said to yourself, “If I get out of this, I’ll start going to church”?  I said this to myself a few weeks before my first competition.  Then I decided I go to church first, because I really wanted to win.  For the first time I went to church by my own accord, but something unexpected happened to me.  During the service, I found so much truth and felt so many emotions that I broke down in tears. I tried to resist it, but I was just so overwhelmed with this great feeling.  As soon as I stepped out I felt like I could do anything.  I was ready for the world.  Oh yes, I still go to church.     WORKOUT TECHNIQUES FOR THE MIND When I’m training, I never just get under a bar and push.  I really like to think of how I can make every exercise more effective at stimulating the intended muscle group.  This involves manipulating my grip, speed, and even how I distribute the pressure into my palms.  It takes a lot of concentration ADVICE FOR NEW COMPETITORS For new comers to the sport, my advice would be to do your own research first.  Watch a show or two, see what separates the winners from the rest, then start working on yourself.  I’ve seen some guys at competitions that didn’t know what a quarter turn was, or didn’t know to shave their legs.  Another thing I might suggest is to only listen to people who you trust, and have experience in this.  I had a lot of people telling me what to do, and criticizing my preparation methods who have never been onstage themselves.  Had I taken their advice, I would have been a total mess. Articles Home