Interview with Tommy Rojas: 2012 NPC – California Governor’s Cup Novice Heavyweight Champion.
Q:
How long do you prep for a competition?
A:
“For this competition I started prepping 14 weeks out. I stayed pretty clean all off-season but for first 2 weeks I cut down my cheat meals to once a week than cut all cheat meals 12 weeks out.”
Q:
How many days per week do you train for one?
A:
“For the first 6 weeks I worked out 6 days a week and did cardio everyday. The last 6 weeks as my body got more depleted I worked out 5 days per week but kept cardio at 7 days.”
Q:
Do you perform more reps with lighter weight close to a competition?
A:
“I stay pretty heavy all the way through the prep. I feel by pumping heavy weight all the way through, it helped me keep more muscle mass on my frame. For example, 2 weeks out I will still dumbbell overhead military pressing 130′s 8-10 reps which maxes out my gym’s dumbbells, but it was the same for all body parts.”
Q:
Close to a competition, how many times per day do you train?
A:
“Being that I invested in a treadmill and stationary bike for the house, I only have to go to the gym once for weights and to do cardio on the step mill. I will have a morning cardio session which is around 30-45 minutes at home, before work, than I will hit the gym after work. I hit the weights and finish off the rest of my cardio on the step mill.”
Q:
For those interested in competing, should they pose everyday?
A:
” I start posing everyday 6 weeks out from competition.”
Q:
When you practice posing, how long to hold each pose?
A:
“When I practice posing I try to hold my poses for 3-5 seconds. You never know what the judges want or are looking for. They may have you hold certain poses longer than others.”
Q:
What’s your biggest worry the day of the competition?
A:
“Watching my carb intake and making sure I don’t start to spill over or hold to much water. I made the mistake at the governor’s cup by intaking to much carbs and sipping to much water which I felt I held to much and wasn’t at my best. You live and you learn.”
Q:
How many times per day do you eat?
A:
“ I eat 7 times a day. My first meal being around 7-7:30am and my last meal is at 10pm. I try and eat at same time everyday so my body gets accustomed to when it will get fed. I might be off an hour or so depending on the hours I work or workout ”
Q:
What is your favorite meal while dieting?
A:
“My favorite meal is definitely meal 5 which is after work. The reason is its the longest time in between meals, from the time I get off work and finish my workout.”
Q:
Okay, what is your favorite cheat meal?
A:
“Pizza or Grandma’s Mexican cooking, lol. Either or you can’t beat it!”
Q:
Do you ever eliminate carbs at a certain time, for example after 3 pm?
A:
“Closer to the competition I will, depending how the body is looking and what my trainer/nutritionist thinks. ”
Q:
How many weeks out should a person get serious about the diet?
A:
“12 weeks out you should cut out all cheat meals, but everyone is different. I have read some pros will have cheat meals up to 8 weeks out so I guess it depends on who you are and how your body is reacting to the diet. Usually the time frame to get serious is 12 weeks out from your competiton date.”
Q:
What do you take post workout?
A:
“JBT LABS Amino Influx protein, BCAA, Evogen’s Cell K.E.M, Glutamine”
Q:
Let’s shift gears slightly, what do you feel it is your best body part and why?
A:
“ My back is definitely my best body part, it has always responded well with weights. At times during off-season and prep I have to skip back workouts to let my other body parts catch up, so my back is not so overpowering.
I want to take the time to thank JBT LABS for the support going into the Governor’s Cup and as I get ready for Jr USA’s which is 6 weeks away on May 19th. Their supplements are amazing and have definitely helped me along my prep, especially Anabolic FX which gives me what I need to get through my workouts through my prep. For anyone following my prep you can always reach me at thomas_rojas@ymail.com.”
Thank you Tommy. Good luck with with the Jr USA’s!
Incoming search terms:
- bodybuilding poses
- npc bodybuilding
- 2012 Governors cup npc
- bodybuilding pose
- npc governors cuts
- tommy rojas
- tommy rojas bodybuilder