1. Biography
• Name: Timothy Roach
• Age: 53
• Height: 6’0
• Weight (Contest): 173 -175 lbs.
• Weight (Off-Season): 200 - 205 lbs.
• Body Fat: 6%
• Hometown: Gilbert, Arizona
• Gym: LA Fitness (Queen Creek, Arizona)
• Profession: Regional Manager
2. What got you started in bodybuilding/fitness?
I got into bodybuilding because I was struggling with aging. I just didn’t feel good about myself. I wanted to prove to myself and the world that you really can control how you age through proper diet and a well-rounded fitness program. I really didn’t know much about the sport. In August of 2010, I purchased a diet and a workout on the internet, asked a lot of questions and worked extremely hard at it. Within three months, I did my first show finishing second in the Grand Masters.
Three weeks later feeling much more confident, I ended up winning the Fame Body Proud World Championships in Las Vegas, Nevada. In three months, I had lost 41lbs. I knew I could be whoever I wanted to be. It was through this experience I developed a new motivation and that motivation was to motivate others in my age group. I compete to provide hope and motivation to others giving them the hope and desire to change their lives and their appearance. It is very gratifying when you can help someone change how they look and how they feel about themselves.
3. What keeps you motivated to train?
Motivated to follow a healthy lifestyle? I was initially motivated by my desire to look good and feel good. I just didn’t buy into what society expects out of the middle-aged. Boy did bodybuilding give me a jump-start. Once I proved to myself that I could be whoever I wanted to be, my motivation is clearly about motivating others. People come up to me almost everywhere I go and want to talk fitness asking me questions about my workout my diet and supplements I take. I had one of the younger Muscle Mania North America Champions come up to me after the North American Championships telling me that he hoped he looked like me when I was his age. I am clearly driven to motivate the middle aged. I want everyone to know that they can look good feel great and live the healthy lifestyle. I truly believe that age is just a number. It feels so incredible that I can help change people’s lives by being a role model and spreading the word. I am truly grateful to be given this opportunity to be a role model.
4. What workout plan has worked best for you?
Sunday: Chest (every other week I go heavy / during the off-week I double reps at 70%)
• 15 minutes cardio
• Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps)
• Bench incline with Smith Machine 3 sets of 10
• Decline Dumbbell Press 3 sets 10 reps
• Incline Dumbbell press 3 sets 10 reps
• One arm dumbbell Press from flat bench one arm 3 sets 10 reps
• Seated one arm dumbbell Press3 sets 10
• Pulley Cables pulling both together 3 sets of 10
I work core exercises between my sets (5 different exercises)
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
I always finish with 15-20 minutes of cardio and do more stretching.
Monday: Biceps and Triceps
• 15 minutes cardio
• Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Bent Bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15)
• One Arm Preacher Curl 3 sets of 12
• Pulley Curls 3 sets of 10
• Wrist Curls 3 sets of 10
• Hammer Curls 3 sets of 10
• Triceps 3 sets of scull crusher 10 reps
• Triceps – Triceps pull downs with pulley 3 sets of 10
• Triceps - 3 sets of weighted dips 10 reps
• Triceps – 3 sets reverse pulley 10 reps
• Triceps – 2 sets seated presses
• Reverse curls bent bar
I work core exercises between my sets ( 5 different exercises )
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
I always finish with 15-20 minutes of cardio and do more stretching.
Tuesday: Lats / Back
• 15 minutes Cardio & Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Lat Pulls with Dumbbells 3 sets of 10
• Seated Rows 3 sets of 10
• Pull ups 4 sets of 10
• Seated Lat Pull downs Pulley to Chest 3 sets of 10
• Standing Lower lat Pull downs legs bent 3 sets of 10
• Smith Machine Lat pull-ups front 3 sets of 10
• Pulley – One arm lat pulls 3 sets of 10
I work core exercises between my sets (5 different exercises)
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
Wednesday: Legs
• 15 minutes Cardio & Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Seated Squats 3 sets 10 legs spread wide
• Seated Squats legs together 3 sets of 10
• Smith Machine Squats with legs spread wide 3 sets of 10
• Front Leg extensions 5 sets of 12
• Back/Hamstring extensions 5 sets of 12
• Deadlifts 5 sets of 10
• Calf raisers 3 sets of 10
• Calf extensions decline 3 sets of 10
• Dumbbell squats 3 sets of 10
I work core exercises between my sets (5 different exercises )
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
Thursday: Chest
• 15 minutes cardio & Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Bench Smith Machine start light go heavy 6 sets – (3 sets 10 reps, 3 sets 7 reps)
• Bench incline with Smith Machine 3 sets of 10
• Decline Dumbbell Press 3 sets 10 reps
• Incline Dumbbell press 3 sets 10 reps
• One arm dumbbell Press from flat bench one arm 3 sets 10 reps
• Seated one arm dumbbell Press3 sets 10
• Pulley pulling both together 3 sets of 10
I always finish with 15-20 minutes of cardio and do more stretching.
I work core exercises between my sets (5 different exercises)
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
Friday: Biceps / Triceps
• 15 minutes cardio & Light stretching
• Incline Sit-ups
• Reverse sit-ups pulling legs over head
• Bent Bar Bicep Curls 4 sets (3 sets of 10, 1 set 70% 15
• One Arm Preacher Curl 3 sets of 12
• Pulley Curls 3 sets of 10
• Wrist Curls 3 sets of 10
• Hammer Curls 3 sets of 10
• Triceps – 3 sets of scull crusher 10 reps
• Triceps – Triceps pull downs with pulley 3 sets of 10
• Triceps - 3 sets of weighted dips 10 reps
• Triceps – 3 sets reverse pulley 10 reps
• Triceps – 2 sets seated presses
• Reverse curls bent bar
I always finish with 15-20 minutes of cardio and do more stretching.
I work core exercises between my sets (5 different exercises)
• Vertical leg raise from arm rest 3 sets of 10
• Vertical knee raise from arm rest 3 sets of 10
• Reverse sit-ups
• Hyper extensions lower back 3 sets of 10
• Crunch’s laying down from flat bench 3 sets of 10
Saturday: OFF
5. What is your philosophy about cardio?
Helps me lean-out and stay in top condition. Even during off season when I’m putting on size I like to do 30-35 minutes of cardio to minimize bad weight gains that I will have to work hard at removing to get ready for a show.
6. What is your philosophy about weight training?
Design your workout around body parts you want to improve. My workouts are designed to improve my upper chest, arms and legs. My current training involves working a body part every fifth day. Arms, Chest, Back / Lats, legs, and then I start over. Workouts are changed slightly every two months mixing up my exercises.
7. Do you prefer HIIT or steady state cardio?
My cardio is low impact which I perform at a casual pace to minimize muscle loss.
8. What are your top 5 favorite exercises?
• Bent bar curls
• Triceps Dips with a 45 lb. weight
• Incline and Decline Dumbbells
• Behind the Neck Military and all Lat Exercises
9. What is your philosophy about nutrition?
No doubt about it—you are what you eat. Clean eating minimizes the abuse on your internal organs and minimizes fat.
10. What nutrition plan has worked best for you?
• Meal 1: Pre-Workout 5:00AM – two scoops of whey protein with water, ½ cup of whole oats.
• Meal 2: 7:30AM - Post Workout – 35g of Dextrose
• Meal 3: 8:00AM - 10 large egg whites, ¾ cup of whole oats prepared with water
• Meal 4: 11:00AM - 6 oz of lean protein – Chicken, turkey or fish, one cup of brown rice, 2 cups of steamed vegetables, ½ Tbsp. of flax oil
• Meal 5: 2:00PM - 6 oz of lean protein – Chicken, Turkey or fish 1 6 oz sweet potato
• Meal 6: 5:00PM - Whey protein (2 scoops with water), apple, orange or banana
• Meal 7: 7:30PM - 8 oz. top sirloin, one cup of brown rice, 2 cups of steamed vegetables
• Meal 8: 9:30 PM - 2 scoops of protein, 4g omega-3 fish oil caps
11. What is your favorite cheat food?
Steak, cake and ice cream, garlic mashed potatoes.
12. What is your favorite health food?
Oatmeal, chicken, fruits and vegetables, yams.
13. What supplements have given you the greatest gains?
Gaspari Nutrition – Their Super Pump Max is a great Pre-workout Drink – Personal Experience promotes lean muscle, gives you a nice strength boost, and allows for great energy. No side effects or crashing with this product.
Axis Labs – Hypertest Natural Testosterone Booster – Highly recommend for the 40 and over age groups. This product definitely improves overall muscle tone, gives your workout a little best and best of all leans you out. I have definitely made some nice gains by using Hypertest.
Optimum Nutrition BCAAs– Branched Chain Amino Acids – Amino Acids are key building blocks to muscle development and recovery. Ideal for taking after a hard workout.
Dymatize Nutrition Elite Gourmet Protein - Promotes muscle development and recovery, before and after workouts. A low-carb protein solution. If you work out you need to take protein.
14. Which tools have helped you most with your nutrition and training?
I do lots of reading. I am certified in nutrition and am not afraid to try new things. I am constantly looking to improve my diet. Overall philosophy is diet before gym. My greatest resource is my ability to network with other bodybuilders.
15. Have online resources (social networks) helped you in your training?
I participate in one social network from time to time. The link to my group is:
http://www.facebook.com/groups/205014319581830/
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Other bodybuilders and guys and gals in the gym.
17. Who are your favorite fitness/bodybuilder competitors or role models?
Guys I compete against, they all look good and motivate me to be at my best. I am so grateful to all 7the caring people that have shared so much quality advise too me.
18. What obstacles have you had to overcome?
Society expects that as we age, we shouldn’t look good and feel great.
19. What was the biggest mistake you made when you first started training?
Overtraining (not giving my muscles or body enough time to rest).
20. What tips would you give to a beginner?
Always have measurable goals. Take a before picture and weigh yourself. Review your goal progress monthly. Pay attention to guys at the gym who have great bodies, watch them work out and take the time to introduce yourself. There is much knowledge that can be obtained from others.
21. What are your future fitness goals?
To continue to compete at top level bodybuilding competitions. I want to continue to improve my body. I plan on competing in the NPC West Coast Championships in Phoenix in November then in late November, I plan on competing in the Muscle Mania North American Championships. I enjoy designing programs and plans for middle aged adults to reach their fitness goals. I want to be able to impact many more middle aged men and women as possible. To reach more people I am looking to get featured in some fitness magazines promoting fitness to all ages.
I am also hoping to help educate middle-aged adults on some of the great supplements available to the middle-aged. Most supplement companies market to people that is younger. This potentially could be a huge opportunity to the companies that pick up on this for the middle aged or more concerned with their health and have more money to spend on supplements.
Competition Results
• Oct 2010 INBA Yuma AZ Wild West Classic - 2nd Place Grand Masters, 3 Place Tall Open
• Nov 13 2010 Fame Body Proud World Championships Las Vegas, NV – 1st Place Grand Masters
• March 2011 NPC West Coast Regional Championships Mesa, AZ - 4th Place Grand Masters Division
• Oct 2011 INBA Yuma AZ Wild West Classic – 2nd Place Grand Masters, 2nd Place Masters, 3rd Place Tall Open
• Nov 5 2011 NPC West Coast Regional Championships Mesa, AZ – 2nd Place Grand Masters Division
• Nov 19 2011 Muscle Mania North America Championship Las Vegas, NV – 1st Place Grand Masters Division
22. Where can we find you on MuscleDog.com?
Check out my profile Baseballtad to see photos, stats and more.
