1. Biography
• Name: Robert “Rocky” Detwiler
• Age: 41
• Height: 5’10”
• Weight (Contest): 178 lbs.
• Weight (Off-Season): 190 lbs.
• Body Fat: 5-6%
• Hometown: Boise, ID
• Gym: Gold’s Gym Fairview
• Profession: Public Speaker / Marketing
2. What got you started in bodybuilding/fitness?
In 2008, I LOST $8 MILLION+ and my family & friends lost multiple six-figures in one of the largest Arizona Ponzi schemes on record. It was operated by a close friend of 18 years and his business partner. I lost my beautiful Arizona home along with everything else. My friends and family also lost their savings and investments and relationships were damaged. I had just separated from my church of 17 years and had many emotional scars. Because of the rough economy in Arizona, I took a business offer in Vancouver, Washington in the loan sector, which failed fast. I then started work with a direct sales company which also failed. A friend of mine saw my work ethic and people skills and thought I would make a great addition to his advertising company. So I flew back to Phoenix, packed up my truck and took work back in Vancouver, Washington. I stayed with my friend who ended up moving out two weeks later due to the foreclosure of his home. I lived there for one year and worked several jobs. I was alone, emotionally hurt, confused, and frustrated. I was in a very deep dark depressed place in my life—one notch from suicide!
In February of 2009, I made a DECISION to change the ONE thing I had control over, my health / fitness. I set my goals, made a plan and then committed to it! Three and a half months later I had lost 43 pounds of fat and gained 15 pounds of muscle; I had transformed my body and mind!
In July 2009, I accepted a better job in my home state of Idaho and was offered a place to stay with my brother. Little did I know, the studio apartment I was to stay in was my brother’s backyard tree house. Although fully enclosed, slightly insulated and with electricity, it was still a tree house. I lived there for almost a year. My brother would laugh with his friends, “Yah, my brother went from eight-million to my tree house!” I remember a cold night in January when I awoke at 1:00 AM just freezing. My brother was actually still up, so we both wrapped the bottom part of the tree house with a blue tarp. The next morning on the way to work, I noticed a bank sign reading -5 degrees. And that didn’t include the wind chill! No wonder I was cold. I was livin’ in a frickin’ tree house! During this time my finances and investments improved. In the summer of 2010, I said farewell to the tree house and got my own place.
At last, I felt I might be getting my life back. Then, my wife, who had been staying with her folks back in Arizona, let me know that she would not be joining me. In fact, I suffered an unwanted divorce and had little to no support from family. At this time (the second most difficult time of my life), I decided to take my body to a place I had NEVER been before…a low single-digit body fat and abdominal vein.
With the direction of a trainer, I went from 12 % to 4 % body fat in seven weeks! I accomplished this life-long goal on December 17, 2010…my 41st birthday! Vascularity was everywhere! I felt AMAZING and so blessed to have obtained one of my biggest personal dreams, especially at such a difficult time in my life.
3. What keeps you motivated to train?
It’s a lifestyle. When I look in the mirror, that is my motivation and my competition.
4. What workout plan has worked best for you?
Monday: Chest / Triceps:
- Chest Barbell Incline, 4 sets x12 reps, x10, x8 and x6
- Chest DB Flyes, 4 sets x12 reps, x10, x8 and x6
- Triceps Lying Triceps Presses, 4 sets x12, x10, x8 and x6
- Triceps Pushdowns, 4 sets x12, x10, x8 and x6
Tuesday: Cardio 30-40 Min (Burn 500 cal.)
Wednesday: Back / Biceps / Abs + 30-40 min of Cardio (Goal to burn 500 cal.)
- Wide-Grip Pull downs, 4 sets x12 reps, x10, x8 and x6
- Seated Cable Rows, 4 sets x12 reps, x10, x8 and 6
- Alternating DB Curls, 4 sets x12 reps, x10, x8 and 6
- Preacher Curls, 4 sets x12 reps, x10, x8 and 6
- Hanging Leg Raises 4 sets of 10
- Floor Crunches 4 Sets of 10
Thursday: Shoulders / Traps
- SM Shoulder Presses 4 sets x12 reps, x10, x8 and 6
- DB Lateral Raises 4 Sets x12 reps, x10, x8 and x6
- DB Shrugs 4 sets x12 reps, x10, x8 and x6
- SM Front Shrugs 4 sets, x12 reps, x10, x8 and 6
Friday: Cardio 30-40 Min. (Burn 500 Calories)
Saturday: Legs / Calves / Abs
- SM Squats 4 sets x12 reps, x10, x8 and 6
- Leg Extensions 4 Sets x12 reps, x10, x8 and 6
- SM Lunges 4 sets x12 reps, x10, 8 and 6
- Lying Leg Curls 4 sets x12 reps, x10, x8 and 6
- Seated Calf Raises 4 sets x12 reps, x10, x8 and 6
- Standing Heel Raises 4 sets x12 reps, x10, x8 and 6
- Hanging Leg Raises 4 sets of 10
- Floor Crunches 4 stets of 10
Sunday: Rest
5. What is your philosophy about cardio?
It is a part of the health and fitness lifestyle and I like it. Your attitude is everything and having the right mindset is extremely important not just in fitness but in life.
6. What is your philosophy about weight training?
EVERY workout is AWESOME! I leave ‘whatever’ is going on in life outside the doors of the gym. I am happy, blessed and so grateful I can work out…it’s just plain fun. It is a hobby and when I work out I do with focus and intensity!
7. Do you prefer HIIT or steady state cardio?
HIIT for sure.
8. What are your top 5 favorite exercises?
It’s a valid question…however my mindset is that I like working my entire body, NOT just my upper body. I am very cautious about what I say about my workouts. Your words carry power so I am very careful what I speak about my workouts and my life!
9. What is your philosophy about nutrition?
It is 80% + of health and fitness. So what you eat, when you eat and how much you eat is very essential to your success in the fitness lifestyle. It also depends on my goals and what and when I want to accomplish them. I am very driven but also balanced in nutrition. I can eat the same foods for quite some time. That is also because I have the right mental attitude towards it and the correct mindset. I love food…all the sugar and salty stuff for sure. However, there is a balance and also knowing your body is important.
10. What nutrition plan has worked best for you?
• Meal 1: Myoplex Lite
• Meal 2: Cooked skinless chicken breast, ½ cup cooked diced onions, ½ cup quinoa
• Meal 3: Apple, 19 almonds
• Meal 4: 1 ½ cups turkey chili (cooked ground turkey breast & canned diced tomatoes with hot peppers & chilies cooked in crock pot)
• Meal 5: Chicken breast diced up and put in green salad with 3 tablespoons of salsa for dressing
• Meal 6: Three turkey slices
11. What is your favorite cheat food?
• IHOP meat-lovers cheese omelet with hash browns and at least three hotcakes with their super awesome high calorie butter pecan syrup.
• Golden Corral Buffet: Love the pizza, steak, cheesy bread biscuits and some of the disserts.
• Hot chocolate chip cookies, ice cream and milk shakes.
12. What is your favorite health food?
Chicken tacos, fish and rice, turkey wraps, cottage cheese and blueberries.
13. What supplements have given you the greatest gains?
Super Pump 250, Dark Matter and ZipFizz.
14. What does your pre and post workout nutrition consist of?
• Pre: Super Pump 250
• Post: Dark Matter
15. Which tools have helped you most with your nutrition and training?
My biggest tool is smiling and having the right mental attitude. Having a trainer keeps my nutrition/workouts mixed up when needed and its accountability. Also, always having a goal in front of me.
16. Have online resources (social networks) helped you in your training?
I am starting to use the online resources now more than before.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
To my Trainer: Shawn Carlson with www.bodyfitboise.com.
18. Who are your favorite fitness/bodybuilder competitors or role models?
Arnold Schwarzenegger & the Golden Era.
19. What obstacles have you had to overcome?
I have overcome: Millions of Dollars lost in a AZ Ponzi scheme, home foreclosed and taken away, real estate lost, savings lost, material items gone, scares of a 17 yr. church relationship, unwanted divorce after 15 yrs, deep dark depression to the point of suicide, bad self image, anger, frustration, loneliness and failure after failure after failure. Through God’s grace, I have overcome these and more. I am grateful to be alive and do my best to not take anything for granted.
20. What was the biggest mistake you made when you first started training?
I should have had a trainer put me on a success diet. I had the wrong attitude about it and thought I knew it all.
21. What tips would you give to a beginner?
Three Tips:
• Make a DECISION to change.
• Get a plan, a goal, and a trainer who knows what they’re doing.
• COMMIT to it and DON’T EVER GIVE UP!
22. What are your future fitness goals?
To take this “story,” my “story” to the world! May it inspire others who either were or are where I have been. To inspire, motivate, encourage and give others hope that they can become all they believe they can be.
23. Where can we find you on MuscleDog.com?
My profile is Rockyfit. Check out my stats, photo gallery and more!
