1. Biography
• Name: Peter England
• Age: 64
• Height: 5’7”
• Weight (Contest): 144 lbs.
• Weight (Off-Season): 160 lbs.
• Body Fat: Contest 5.7 %; Off-season 13.5 %
• Hometown: Saskatoon, SK (Canada)
• Gym: World Gym
• Profession: Retired Teacher
2. What got you started in bodybuilding/fitness?
My bodyweight jumped to 172 lbs. which was much heavier than I’d ever been and my waist was inching up to 34”. Coupled with some serious health issues at the time, I decided it was time to take a proactive approach to healthy living. I had too much life ahead of me and I wanted to enjoy every minute to the fullest.
3. What keeps you motivated to train?
Retirement can be hard on a body in many respects. Given the results noted above, it’s easy to stay motivated. I have too many retired friends who do not work out. Not only are they full of aches and pains, but they wile away many hours surfing the net for lack of a more constructive pastime. I am determined that will never be me! And it’s definitely motivating to have people constantly tell me how I don’t look my age and how absolutely fit I look—not just for a man in his sixties, but that I easily put many a 30-year old to the test. The bar is high and I will continue to work hard to keep it there.
4. What workout plan has worked best for you?
I have two different types of workouts that I do – one during the “build” months of training and another I use during the final stages of competition preparation. The plan listed below is the one I’m using presently and would qualify as my “build” workout as I’m not competing this year. In general, I work two body parts a day followed by a day off. The net result is that each body part gets worked twice in an eight day cycle. This helps to maximize my belief that optimum recovery time is 72-96 hours after a muscle group is worked.
Each workout begins with five minutes of cardio warm-up and concludes with a further 20 minutes of interval cardio with a using a heart rate monitor and a range of 132-160 bpm. Abs and calves are worked alternately each workout day. For abs and calves, do one exercise consisting of 5 sets of 20 reps from the list below:
• Abs: rope crunches; hanging leg curls; medicine ball sit-up
• Calves: seated calf raises superset with toe extension; standing calf raises
Day 1: Legs / Shoulders
Warm-up: 5 minutes on treadmill, 4 mph @ 5.5% incline
• Leg extension: 3 add sets of 12, 10, 8, with a return to the initial weight until failure.
• Hack squats: Because of compressed vertebrae in my neck, these are an excellent alternative. 3 add sets of 12, 10 8, with a return to the initial weight until failure
• Leg press: 3 add sets of 20, 15, 12 with a return to the initial weight until failure
• Leg curl: 3 add sets of 12, 10, 8
• Lunges: Add 10 lb dumbbell, 6 x length of the gym with 30 second rest at the end of each leg
• Dumbbell shoulder press: 3 sets of 12
• Alternating front dumbbell raises: 3 sets of 20
• Dumbbell side lateral raises: 3 sets of 10
• Dumbbell shrugs: 3 sets of 20
• Cable lift: 3 sets of 12
• Abs or calves as per the above
• Cardio as per the above
Day 2: Back / Biceps
Warm-up: 5 minutes on treadmill, 4 mph @ 5.5% incline
• Wide grip pull-up: 3 sets each to failure
• Wide grip pulldowns (front): 4 add sets of 20, 15, 12, 10
• Dumbbell row: 4 sets of 10
• Seated row (narrow grip): 4 add sets of 10
• Ezcurl bicep curls: 4 add sets of 10
• Dumbbell hammer curls: 4 add sets and 5 drop sets of 10 or until failure with 30 second rest between weights.
• Cable hammer curls (rope): 3 sets of 15
• Bosu ball push-ups: 3 sets to failure
• Abs or calves as per the above
• Cardio as per the above
Day 3: Chest / Triceps
Warm-up: 5 minutes on treadmill, 4 mph @ 5% incline
• Each chest workout pick alternate between one of flat bench, decline bench or incline
• Bench: 1 warm-up set of 15; 2 add sets of 10, 8
• Incline dumbbell press: 4 sets of 12, 10, 8, 6
• Incline dumbbell fly: 4 add sets of 15, 12, 10, 8 superset with bosu push-ups feet elevated to failure
• Cable crossover: 3 sets of 20
• Bench dips with feet on Swiss ball: 3 sets to failure
• Tricep pulldowns (rope): 3 sets of 15
• Ezcurl lying tricep extensions or dumbbell tricep extensions: 3 sets of 10
• Dumbbell kickbacks: 3 sets of 10
• Cable side rope: 4 sets of 10
• Dips: 4 sets to failure
• Abs or calves as per the above
• Cardio as per the above
5. What is your philosophy about cardio?
I do regular cardio as per the above, always after weight training. I do HIIT when getting ready to compete (in which case I’ll ramp it up to two workouts a day).
6. What is your philosophy about weight training?
Building phase: high weight, lower reps, but always pyramiding.
Pre-contest: higher reps, less weight.
7. Do you prefer HIIT or steady state cardio?
HIIT when getting ready to compete…otherwise, steady state.
8. What are your top 5 favorite exercises?
Bicep curls, decline bench, incline flyes, leg extension and Swiss ball leg raises.
9. What is your philosophy about nutrition?
Standard approach: Six meals a day, higher carb intake mornings through to mid-afternoon, 1.5 gm protein / lb. of body weight (approx).
Caloric breakdown: 40% protein; 40% carbs; 20% fat
10. What nutrition plan has worked best for you?
In general I like to eat six meals a day with an emphasis on high protein content (40%), followed by carbs (40%) and fat (20%). I log all my meals using Tap & Track on my iTouch. It not only gives you a relatively accurate breakdown of your nutritional content, but the mere fact of entering the data keeps your choice of menu foremost in your mind. I try to maintain a constant 2,000 calorie daily intake. The only difference between the “build” diet and the “contest prep” diet is a lowering of the carb intake and replacing it with increased protein.
Meal 1: Upon Rising
1/3 cup oatmeal (Rogers breakfast porridge) cooked with water. Add 1/8 cup unsweetened frozen blueberries; 200 ml. egg whites scrambled. 1 slice flax bread toasted topped with Becel Light Margarine.
Meal 2: Post Workout
Breakfast shake consisting of 8 oz skim milk, 1/3 cup oatmeal, 2 scoops isolate whey protein plus post workout supplements as described below.
Meal 3: Noon
One can tuna with 1 Tbsp fat free mayo, ½ cup fat-free cottage cheese or 200 ml. egg white omelet with chopped chicken breast meat or 6 oz skinless, boneless chicken breast with ¼ couscous and one whole banana.
Meal 4: Mid-Afternoon
Two scoops isolate whey protein and 1/8 cup whole almonds or Protein 32 protein bar.
Meal 5: Dinner
4-6 oz either chicken breast or lean red meat with either baked potato or long grain brown rice and choice of frozen vegetable.
Meal 6: Evening snack
One scoop BSN Syntha Six whey protein (banana flavor is my favorite) mixed with 8 oz skim milk, 3 dill pickles and 10 raw baby carrots.
11. What is your favorite cheat food?
Red wine and homemade nuts ‘n bolts.
12. What is your favorite health food?
Egg whites are the staple of my breakfast along with oatmeal, covered in blueberries and a little skim milk. For snacks when time is of issue I love the Myoplex protein bars, especially the lite.
My other favorite snack food is a peanut butter protein burst shake – 2 scoops chocolate whey isolate protein, 8 oz skim milk, 1 whole banana and 2 Tbsp. all natural peanut butter. While I eat a lot of chicken and tuna, I can’t call them a favorite, other than the fact they are high in protein and therefore very good for you. My other passion is fat-free cottage cheese. It’s great anytime, but most often I have it at lunch. I find it very filling and of course also a high source of protein.
13. What supplements have given you the greatest gains?
Whey Protein; BSN Cellmass.
14. What does your pre and post workout nutrition consist of?
• Pre: Superpump
• Post: Allmax whey isolate, glutamine, BCAA, Cellmass
15. Which tools have helped you most with your nutrition and training?
Online resources, in particular bodybuilding web sites such as Bodybuilding.com and now Muscle Dog.com. I also subscribe to Men’s Health magazine and use their Apple App regularly on my iTouch while at the gym. I like them because they not only provide a wide variety of new exercises, but the video that usually accompanies the resources give you a strong visual reference technique. Networking at the gym with other dedicated bodybuilders is also huge. I’ve learned a great deal from watching and talking to others.
16. Have online resources (social networks) helped you in your training?
Haven’t gotten into the social networking. Prefer the one-on-one approach in real time!
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Online resources such as Men’s Health, Bodybuilding.com, etc.
18. Who are your favorite fitness/bodybuilding competitors?
Vince Wawryk – local IBBF competitor. I’ve chose Vince because he’s not only a local favorite with whom I trained for a season, but he’s so gracious in sharing his knowledge and in his treatment of those who may not always be the best example of perfect fitness (those who are struggling to become the best they can). Isn’t that what it’s all really about??
19. What obstacles have you had to overcome?
Prostate cancer, broken wrists (both – but not at the same time), detached retina, haitus hernia.
20. What was the biggest mistake you made when you first started training?
I tried to lift too heavy too fast. I wanted immediate gains without realizing that my body needed to adjust first to lifting weight of any amount and then it had to build strength to lift heavy amounts over time. The result was not only some very sore muscles, but I’ve had recurring bouts of golfer’s elbow – an overuse injury which has slowed my progress from time to time.
21. What tips would you give to a beginner?
Start with a personal trainer. You need someone to determine your strengths and weakness, set up a suitable program based on your personal goals and finally to work through the exercises to ensure proper technique. Once you get the hang of all of that it’s ok to go it alone, but refreshers are always needed.
22. What are your future fitness goals?
Complete my Can-Fit Pro certification and work to provide personal training to seniors.
23. Where can we find you on MuscleDog.com?
Check out my profile Bachintoon to see photos, stats and more.
