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Our Over 40 Bodybuilder of the Week was...
Rick Voss
How Did You Get Started? In 2007 I weighted over 200lbs. I was squeezing into my size 36 inch pants, had a middle age gut which I thought went with being middle age, and then my life changed. The osteo-arthritis in my knees began to deteriorate and I had trouble walking from the parking lot to my office, approximately ? mile walk. One day, I stopped mid-way on my route, and just about broke down, envisioning needing a walker. I finally went to see my doc who after looking at my x-rays recommended a knee replacement. In addition to having difficulty walking, I was taking 2 Advil daily, and icing my knees to stop the throbbing when I tried to sleep-I was ready to have my doc cut out my knee because it hurt so much, thinking anything would be better than that constant pain. Before agreeing to the knee replacement, I asked my doc about "alternative" measures. He recommended the following:
Little by little I realized that I didn't need to take Advil anymore. I joined Bodybuilding.com, and began meeting with a fitness trainer who worked up a resistance and cardio exercise program for me-I did about 30-40 minutes on the elliptical machine, I stopped doing the treadmill as that only inflamed my knees even more, and I began following the German Volume Training method for about 6 months, and began to see results that I liked. I alternated my workouts with the stationary upright cycle. I did this for about a year, and was pretty pleased by the results--then I decided to take the plunge and work with a Pro-Bodybuilder Bill Davey. I met with Bill once a week primarily focusing on balanced nutrition and restricting calories. With the help of the Bodybugg I got my body fat down to about 11.2% and began hardcore bodybuilding. After bodybuilding intensively for a year I entered my first two competitions. I placed 5th at the NPC Delaware State/Open Men's Middleweight (2008), Wilmington, DE, and placed 2nd at the OCB Mid-Atlantic Natural Classic, Master's Over 50, (2008), Burlington, NJ.
  Click To Enlarge. Rick Voss. What Workout Plan Worked Best For You? I like to work one body part a week with usually about 5-6 exercises each part. I'll hit the biceps and shoulders 2x a week.
 Click Here For A Printable Log Of Rick Voss' Day 1 Workout.
Click Here For A Printable Log Of Rick Voss' Day 2 Workout.
Click Here For A Printable Log Of Rick Voss' Day 3 Workout.
Click Here For A Printable Log Of Rick Voss' Day 4 Workout.
Click Here For A Printable Log Of Rick Voss' Day 6 Workout.
 Click To Enlarge. Rick Voss. What Nutrition Plan Has Worked Best For You? Basically, my nutrition plan is based on 60% carbs, 40% protein, and 10% fats. The carbs are mostly oatmeal, brown rice, whole wheat bread and pasta, fibrous green veggies (love that spinach), non-fat cottage cheese, and potatoes. I also eat 1 grapefruit every day, and a couple of tangerines. I also like to include blackberries, raspberries, and blueberries (with fat-free yogurt). The protein is mostly from chicken, fish, ground buffalo/bison, and eggs. Fats are mostly from nuts and olive oil. I have to admit I also eat about 40 grams of high (60-70%) cocoa dark chocolate (Hershey's, of course) a couple times a week. I'll also drink a glass of dry red wine once a week or so. When bulking, I eat about 6-8 ounces of protein at main meals; this is reduced to 2-4 ounces when cutting. I eat three whole food meals and three mini-meals of whey protein supplements or protein bars.
 Click To Enlarge. Rick Voss. What Supplements Have Given You The Greatest Gains? I take vitamins regularly, and whey protein isolate. I also like to use a sleep aid. Why Do You Love Bodybuilding? Initially, I liked bodybuilding because it made the chronic pain go away and enabled me to discontinue the use of any anti-inflammatory medications. Then when I realized the bodybuilding would be a long-term, actually life-long commitment, I began to develop some great friendships along the way-some of the nicest people I've met have been in the gym and at Bodybuilding.com-also working hard at self-improvement. So, ultimately, I like bodybuilding because it makes me feel better physically, mentally, and spiritually. I am constantly re-inventing and re-discovering myself. What Are Your Future Bodybuilding Plans? I plan to compete in the 2009 season in 2 NPC and 2 OCB comps in both Master's Class and Open Middleweight Class. I am aiming to place 1st in my Master's Class and top 3 in the Open Middleweight Class. I haven't ruled out competing in a national comp-next season will be a test year for me. What One Tip Would You Give Other Bodybuilders? The most important thing I learned about Bodybuilding is the value of working with a Pro Trainer. I worked with Bill Davey and Brian Chamberlain (NPC Pros), and am now working with Joe Franco (OCB Pro) who is helping me prepare for the next season. Working with pros has helped me avoid making critical mistakes in training and have provided incredible support and encouragement along the way.
 Click To Enlarge. Rick Voss. Who Are Your Favorite Bodybuilders? Steve Reeves is my all time favorite-probably since I was a kid. Others on my list include Josuf Wilkocz, Arnold Schwarzenegger, Gunther Schlierkamp, Tom Voss, Chris Heitman, and Chris Yuhas. BodySpace http://bodyspace.bodybuilding.com/100percentbeef/
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