1. Biography
• Name: Jim Boyd
• Age: 43
• Height: 5’9”
• Weight (Contest): 170 lbs.
• Weight (Off-Season): 185 lbs.
• Body Fat: Low
• Hometown: Northeast
• Gym: Everywhere
• Profession: Teacher
2. What got you started in bodybuilding/fitness and what got you motivated to train?
My father was obese at 5’8” and well over 300 lbs. He made jokes about other people being fat or overweight and I would just look at him and wonder…was he not seeing himself? Because he was big he considered that a right to make fun of others. He was not a slug; my dad worked hard and could move when he wanted but he could eat even better. He would encourage me to watch strong man stuff, Louie and Franco pumping iron. He had the desire to look like that but not the know-how I guess.
We were not well off. There were times of no car, no heat and walking to the store with my brothers and sister to get groceries in the snow. I didn’t have a driver’s license until I was 21, so I found ways to get everywhere…usually my feet or my bike. I think these things helped me when I began training. I never let things stop me. I started weight training when I went to college. I ran track and cross country my last two years of high school. After that, I didn’t do much but maybe a run every once in a while. One day I was home from college and my father saw me running around the backyard (no shirt) and he made a comment about me getting a nice roll. I just looked and was thinking, really? That night I started push-ups, sit-ups and we had some cheesy DP rowing machine you could row and flip over and a bench press.
When I got back to school, I was doing my push-ups and stuff and my buddy said we should go up to the gym. So we ran…it was about two miles away off campus. Some other guy I knew was there and he instructed us on the bench. Being the novice, I listened to his crappy advice and was bouncing the bar off my chest. I thought I broke my sternum. After that I went to the store and bought a Muscle and Fitness Mag. I chose a Lee Labrada workout and started doing it. I still go back to that workout every once in a while.
I think it all sunk in when I was home for the summer and I sought out a gym I could afford and continued to train. I was at the track with my younger brother and some girl noticed I had been training and made a comment to me. That was it—I was hooked. I trained about two years and some friends encouraged me to do a bodybuilding show. I had never been to one so I went to a local show and it was pretty pathetic. I saw a guy who looked like my dad in a bikini. I thought, “Alright I could do that.”
So, I signed on for the Natural Pittsburgh and took second in the middle weight division, I took second to the National Champion of the time. I was pretty happy and then I received a letter from the president of the ANBC inviting me to compete at the Junior Nationals in NJ. I was really happy but I also barely knew what the heck I was doing. I placed 6th in that one, but it was disappointing. After that show, I really tried to surround myself with people who knew more than me. This is pre-internet time so it was not as easy to find knowledgeable people. I was fortunate to come in contact with a lot of powerlifters turned bodybuilders. I trained with a guy who was part of the Olympic weight lifting team. Others were state record holders in the squat and deadlift at 242 lbs…big boys! I was never intimidated…I just knew if I trained hard, I could beat anybody.
My next shows were much better. I started to figure it out. I competed for a few years and then life, wife and kids came into the picture. My wife is no slouch either …she has run several marathons including the Boston and New York marathons. She trains as well. A good friend of mine always said during the family part of life, “Just try to stay in moderate shape. As the kids get older, your time will come back and you will be able to devote a bit more of it.” He was right.
I found time to put it back into my life. My kids even work out with me at times. At the times when my children were born, I was a big 220 lbs (strong but no cardio shape). I decided to drop 20 and I felt and looked better. From there, I decided to run a race for myself. I ran a local 5K in 22min. I thought I could do better, so I started doing more running (along with still training in the gym as well). I was able to drop into the low 19 min range and even down to an 18 min. time.
So while working at the Arnold Expo in Columbus, OH one year, I saw the Arnold Pump and Run 5K. I was like, “Man that is a great idea.” Bench your body weight as much as you can and then run a 5K. Each bench rep deducts 30 sec. off your 5K time. I trained the next year, entered and came in 36th out of about 150-200 athletes. I thought…can I do better? So I came up with a plan…the next time I placed 20th out of 300-350. So, what do I have to do to place in the top 10? Run fast and get all 30 reps (the max reps counted is 30).
The following year, I placed 8th out of over 400+. I had a 13th and a 14th placement. This past year I had my best placing at the Arnold—7th place out of 700+ athletes. At 43 yrs old, I was pretty happy. I am still bigger than the average 5K guys. I also ran a Columbus 10-miler after the Arnold this year and out of 1600 runners, I came in 40th. I also did the Pittsburgh 1/2 marathon in 1:36. Although I would still have to say I don’t love running. Weight training is my passion, but running keeps me lean and in shape.
Next, I want to win the beginners class in a local Mountain Bike Series. Switch it up and keep your mind happy. At least I know at 40+ why my body aches….because I beat it into the ground and keep demanding better. I don’t know where the ceiling is but I am willing to keep climbing.
3. What workout plan has worked best for you?
I have been training forever, so I have done all types of splits and workouts. Depending on my goals at the time, I try to tailor the training schedule around that. When I was younger, I did three days on / one day off. Now that I am a bit more mature and don’t want to just recover (but grow too), I train a 3-day a week split with days off for cardio and some supplemental work.
I love 5-3-1. I feel good and I like percentages and numbers…I like figuring things out and mixing things up. I superset a lot of exercises because of my time schedule. Also, every day I perform a dynamic warm-up including stretching and foam rolling.
Day 1: Chest / Back / Abs
• Bench: 6 sets of 15-1 reps
• Incline Barbell Bench: 3-5 sets of 5-12 reps
• Dumbbell Neutral Grip Rows Underhand Grip: 3 sets of 10-6 reps
• One-Arm Dumbbell Rows: 3 sets of 10-6 reps
• Hanging Leg Raises: 3 sets of 20 reps
• Weighted Crunches: 3 sets of 20 reps
• Cable Crossover: 3 sets of 20 reps
Day 2: Cardio Only
• Run: 5 miles with sprint intervals
Day 3: Legs
• Squats: 3-6 sets of 1-20 reps
• Deadlifts: 3 sets of 8-3 reps
• Leg Presses: 3-5 sets of 10-20 reps
• Front Squats: 5 sets of 5-10 reps
• Leg Extensions: 3-4 reps of 8-20 reps
• Leg Curls: 3-4 reps of 8-20 reps
• Toe Raises: 3-5 sets of 10-20 reps
Day 4: Cardio / Recovery
• Run: Slow 3-5 miles
Day 5: Shoulders / Arms
Tri-set:
• Front Raises: 3-4 sets of 8-10 reps
• Side Lateral Raises: 3-4 sets of 8-10 reps
• Arnold Shoulder Presses: 3-4 sets of 8-10 reps
Tri-set:
• Shrugs: 5-6 sets of 6-12 reps
• Face Pulls: 5-6 sets of 6-12 reps
• Neck Extensions: 5-6 sets of 6-12 reps
Superset:
• Close Grip Curls: 3-6 sets of 6-10 reps
• Hammer Curls: 3 sets of 10 reps
Superset:
• Skull Crushers: 3 sets of 6-12 reps
• Dumbbell Curls: 3 sets of 6-12 reps
Superset:
• Weighted Dips: 3 sets of 12 reps
• Preacher Curls: 3 sets of 10 reps
• Hanging Leg Raises: 3 sets of 20 reps
• Weighted Crunches: 3 sets of 20 reps
Day 6: Cardio Only
• Run: Fast 5K
Day 7: Cardio Only
• Run: Slow 5-10 miles
4. What is your philosophy about cardio?
If you want to be lean and healthy, you have to do it.
5. What is your philosophy about weight training?
Don’t miss, stimulate, rest, recover and grow!
6. Do you prefer HIIT or steady state cardio?
Because I do a great bit of road and mountain bike racing, I think it is important to do both HIIT and steady state. `
7. What are your top 5 favorite exercises?
• Squats
• Deadlifts
• Bench
• Pull-ups
• Leg Press
8. What is your philosophy about nutrition?
It is probably the most important and critical part of changing your body.
9. What nutrition plan has worked best for you?
Low carb, high protein, moderate fat.
Pre-Workout:
• 1 scoop whey protein
• 1 cup coffee
Breakfast (one or the other):
• 5 - 6 eggs whites, one yolk w/ spinach and peppers
• Protein pancakes (makes about 3 x 8 in. pancakes - no syrup):
- 1/4 cup organic pancake mix
- 2 eggs, 1 yolk
- 2 Tbsp ground flax
- 1 scoop whey protein
- 1 Tbsp olive oil
- 1/4 cup organic blueberries
• Water
Snack:
• 1 scoop whey protein
• 1 cup veggies
• Handful almonds or 2 Tbsp almond butter
Lunch:
• Large salad or 1 cup veggie soup
• 5 oz chicken/fish or turkey
• 1 piece fruit (apple or orange)
Snack:
• 2 scoops whey protein
Dinner:
• Large salad or 1 cup soup
• 5 oz chicken, turkey, or lean red meat
Snack (optional):
• 1 scoop whey protein
10. What is your favorite cheat food?
I don’t cheat. I enjoy foods for what they are.
11. What is your favorite health food?
Favorite meals: salad with nuts, feta, spinach, avocado, and a piece of salmon, chicken or steak. I make a lot of Weight Watcher zero-point veggie soup when I diet down for a contest. I add a piece of protein (ground turkey always gives it some texture) and the vegetable selection is endless. Add the types you like. I love pasta but I steer clear during contest time. I think fats have helped me the most through lean diet times.
12. What supplements have given you the greatest gains?
Protein, caffeine and creatine hands-down…I don’t train without them.
13. What does your pre and post workout nutrition consist of?
Pre-Workout: a scoop of whey in my coffee, a half of a banana and out the door after.
Post Workout: eggs, spinach or some protein pancakes.
14. Which tools have helped you most with your nutrition and training?
Reading everything and sorting through the things that work best for me.
15. Have online resources (social networks) helped you in your training?
T-Nation had the biggest impact on my training and supplementation.
16. Who are your favorite fitness/bodybuilder competitors or role models?
I won’t use the term role models, but I like Rich Gaspari, Dorian, Tom Platz, and Arnold for his ability to focus on what he wanted and was able to achieve.
17. What obstacles have you had to overcome?
Every day is filled with obstacles. Training has always been my recovery point.
18. What was the biggest mistake you made when you first started training?
Sometimes I think it was working out five and six hours a day. But when I look back, those things made me stronger in my mind…not necessarily my body.
19. What tips would you give to a beginner?
Don’t miss and read and learn and watch and ask. Don’t close your mind. So far, no one has been able to come up with one best way to train. So try it, believe it and then decide whether what you are doing is working or not.
20. What are your future fitness goals?
Competing is part of who I am and I look for anything that challenges me.
21. Where can we find you on MuscleDog.com?
Check out my profile musclegym2 for more info!