1. Biography
• Name: Rick Prince
• Age: 51
• Height: 5’7”
• Weight (Contest): 183 lbs. and 176 lbs. (last two shows in August 2010)
• Weight (Off-Season): 205 lbs.
• Body Fat: 3.9 % (one week out from the 2010 NPC Alabama)
• Hometown: Decatur, Alabama
• Gym: Decatur Athletic Club, Olympus Athletic Club, Powerhouse Fitness
• Profession: Tool Research & Development Manager
2. What got you started in bodybuilding/fitness?
In the early 1980s, I began training to compete in bodybuilding after seeing a photo of Tom Platz in a bodybuilding magazine. Two years later, I stopped training after a national level bodybuilder told me my joints were too large, my skin was too thick, and I was wasting my time.
I took up running and ran 10k’s, half marathons, and one marathon over the next four years. I got back in the gym in 2001 and began training six days a week. Following my best friend’s unexpected death, I decided to revive my dream and in April 2008 hired Justin Swinney (a trainer/nutritionist) to prep me for my first show in 2009.
3. What keeps you motivated to train?
Weight training and cardio relieves a lot of stress, and helps keep my blood pressure and cholesterol levels within the normal range. The more progress I make, the more motivated I become. Bodybuilding is not something that occurs during a 12 or 16 week pre-contest period leading up to a show. Bodybuilding is a lifestyle. There is no off-season.
4. What workout plan has worked best for you?
Day 1: Hamstrings / Calves
• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Warm-Up - Bike: 10 minutes
• Lying Leg Curl: 4 sets of 12 reps
• One-Leg Curl: 4 sets of 10 reps
• Stiff Leg Deadlift: 3 sets of 15 reps
• Standing Calf Raise: 5 sets of 20 reps
• Seated Calf Raise: 3 sets of 15 reps
Day 2: Chest / Abs
• Fasted Cardio - Treadmill: 40 minutes steady state on a 15 degree incline
• Pec Deck Flyes: 1 warm-up set of 20 reps
• Incline Dumbbell Bench Press: 4 sets of 8-10 reps
• Incline Bench Press: 5 sets of 8-10 reps
• Incline Cable Flyes: 4 sets of 10-12 reps
• Flat Dumbbell Flyes: 3 sets of 10 reps
Superset:
• Incline Dumbbell Flyes: 4 sets of 10 reps
• Incline Dumbbell Bench Press: 4 sets of 10 reps
• V-Ups: 3 sets of 30 reps
• Swiss Ball Crunches: 3 sets of 30 reps
Day 3: Back / Calves
• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Dumbbell Rows: 1 warm-up set of 20 reps
• Wide Grip Cable Front Pulldowns: 4 sets of 12 reps
• T-Bar Rows: 1 set of 15 reps, 3 sets of 10 reps
• Smith Machine Reverse Grip Bent Over Row: 3 sets of 10 reps
Superset:
• Wide Grip Behind The Neck Pulldowns: 4 sets of 12 reps
• Stiff Arm Pulldowns: 4 sets of 12 reps
• Hyperextensions: 2 sets of 20 reps
• Standing Calf Raise: 5 sets of 12 reps
• Seated Calf Raise: 3 sets of 15 reps
Day 4: Cardio only
• Fasted Cardio - Elliptical Trainer: 40 minutes steady state
• Evening Cardio - Stationary Bike: 40 minutes steady state
Day 5: Quads / Abs
• Fasted Cardio - Stationary Bike: 40 minutes steady state
• Warm-Up - Bike: 10 minutes
• Smith Machine Squats: 5 sets of 20, 15, 12, 10, 8 reps
• Hack Squats: 4 sets of 12 reps
• Leg Press: 4 sets of 20 reps
• One-Leg Extensions: 4 sets of 20 reps
• Lying Leg Raises: 3 sets of 30 reps
• Bicycle Crunches: 3 sets of 30 reps
Day 6: Shoulders / Calves
• Fasted Cardio - Stationary Bike: 40 minutes steady state
Superset:
• Side Lateral Raises: 1 warm-up set of 20 reps
• Machine Shoulder Press: 1 warm-up set of 20 reps
• Barbell Shoulder Press: 4 sets of 8 reps
• Seated Dumbbell Shoulder Press: 3 sets of 10 reps
• Standing Barbell Upright Rows: 3 sets of 10 reps
• Standing Dumbbell Side Lateral Raises: 5 giant sets of 60, 48, 36, 24, 12 reps
• Bent Over Dumbbell Rear Lateral Raises: 4 sets of 10 reps
• Barbell Shrugs: 4 sets of 12 reps
• Standing Calf Raise: 3 sets of 20 reps
• Seated Calf Raise: 3 sets of 10 reps
5. What is your philosophy about cardio?
The most ideal time for cardio is in the morning on an empty stomach prior to meal one. In order to burn fat while preserving muscle, it is better not to exceed a heart rate of 130 bpm when dieting.
6. What is your philosophy about weight training?
Weight training needs to be intense enough to trigger hypertrophy (muscle growth). Muscle hypertrophy only happens when a muscle is pushed past its momentary capacity: forced reps, drop sets and other “take it past failure” techniques and tactics are used to force the muscle to grow.
7. Do you prefer HIIT or steady state cardio?
Steady state cardio.
8. What are your top 5 favorite exercises?
• Dumbbell Side Lateral Raises
• Shoulder Press
• Wide Grip Cable Front Pulldown
• T-Bar Row
• Incline Machine Press
9. What is your philosophy about nutrition?
Our worst enemies are simple sugars and fatty foods. Excess calories from protein and unrefined complex carbohydrates have less of a tendency to be stored as fat. Good lean protein sources include skinless chicken breast, skinless turkey breast, fish, and egg whites. Good sources of starchy carbs are brown rice, sweet potatoes, and oatmeal. In order to keep the body in a state of positive nitrogen balance 6-8 meals (5-7 for women) daily is ideal.
10. What nutrition plan has worked best for you?
Below is an example of the off or growth season nutrition plan that has worked best for me.
Meal 1:
• 4 whole omega-3 eggs
• 8 egg whites
• 3/4 cup oatmeal
Meal 2:
• 7oz (cooked) chicken
• 1/2 cup cashews
• 3/4 cup brown rice (cooked)
Meal 3:
• 7oz (cooked) chicken
• 1/3 cup almonds
• 3/4 cup brown rice (cooked)
Meal 4: Pre-Workout
• Whey protein isolate powder (50-60 g)
• 1 Tbsp natural peanut butter
Meal 5: Post-Workout
• Whey protein isolate powder (50-60 g)
Meal 6:
• 6oz (cooked) sirloin steak
• Salad with 2 Tbsp macadamia nut oil
Meal 7:
• Whey protein isolate powder (50-60 g)
• 2 Tbsp natural peanut butter
11. What is your favorite cheat food?
I had rather refer to this as a planned variance. I have one meal each week and have anything I might be craving. My favorite is a cheeseburger with fries or baked potato.
12. What is your favorite health food?
Egg whites.
13. What supplements have given you the greatest gains?
VPX NO Shotgun, Species Arthrolyze, whey protein isolate (Species Isolyze, True Protein Isolate, VPX Zero Carb).
14. What does your pre and post workout nutrition consist of?
Pre-workout, I take creatine, glutamine, and have a pre-workout drink (usually VPX NO Shotgun or Controlled Labs White Flood). Post workout consists of creatine and glutamine.
15. Which tools have helped you most with your nutrition and training?
The greatest tool that has helped me is having my body composition (BodyStats) checked weekly and charted. With BodyStat charting, I can determine each week if I am gaining muscle, losing muscle, gaining body fat, losing body fat or staying the same. The results give me the information I need to adjust diet and cardio as necessary.
16. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Social networks can be great source for moral support. Supportive networks I have found include MuscleDog, RxMuscle.com, and Bodybuilding.com.
However, there are many ways to skin a cat and many different training and nutrition philosophies can be found on social networks. I believe it is best to have a trainer/nutritionist to rely on to evaluate the bodybuilder’s physique and adjust training, cardio, and nutrition accordingly.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Bodybuilding trainer/nutrition/contest prep coaches Justin Swinney, Kramer Bergman, or Dave Palumbo.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Male bodybuilders: Dexter Jackson, David Henry, Branch Warren, Flex Lewis, Brandon Curry, and Peter Putnam.
Female bodybuilders: Debbie Bramwell, Teresa Paschal, Nicole Ball and Yaxeni Oriquen.
Fitness competitors: Oksana Grishna and Trish Warren.
Figure competitors: Heather Mae French and Jackie Hoppe.
19. What obstacles have you had to overcome?
The only obstacles I have had to overcome are a lack of ideal genetics and a very slow metabolism.
20. What was the biggest mistake you made when you first started training?
The biggest mistake I made when I first started training was cutting my calories too low and as a result, this lowered my metabolism.
21. What tips would you give to a beginner?
I suggest that a beginner get with a trainer for an evaluation of their physique and diet and get set up with a training and nutrition plan that will place them on the path to reaching their goals.
22. What are your future fitness goals?
I plan to compete at the Masters Nationals and possibly one other show in 2011, and then start spending more and more time helping others with training and contest prep.
23. Where can we find you on MuscleDog.com?
Check out my profile Razor-Rick for more information.
