VITAL STATS Name: Walter Santoni E-mail: wna4va@aol.com Age: 32 Where: Middletown, CT Height: 5'6" Weight: 220-230 Off Season 192-198 Con Years Bodybuilding: 10 Favorite Bodypart: Back Favorite Exercise: Bench Press Favorite Supplements: Optimum Protein, Super Charge Extreme

How Did You Get Started?

I have similar story as most bodybuilders. As a kid I grew up drawing and loving comics and professional wrestlers. I wanted to be just like them, I wanted to stand out. Although I was very athletic I didn't play sports in high school other than track. I always had the mind set that I wanted to do all the work but also get all the glory.

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Walter Santoni.

What Workout Plan Worked Best For You?

I have tried many different styles of training, drop sets, super sets, negatives set, giant set, not to mention the usual heavy sets. At this point in my career I have brought a new style of training to my regimen and that's D.C. training. From the very first workout I have seen my body grow like never before and because of that it will be my main style of training for my 2009 off season.

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Walter Santoni.

What Nutrition Plan Has Worked Best For You?

This all depends if I'm off season or contest prep. For off season I try to stick with 2.5 grams of carbs per pound, 2.0 grams of protein per pound and .50 grams of fat per pound a day. For contest prep I stick with 2.5 grams of protein per pound, low to zero carbs and healthy fats with every meal.

A sample of an off season meal plan:

Meal 1

• 60 Grams Of Whey Protein
• A Waxy Maize Blend 100 Grams Of Carbs

Meal 2

• 6 Whole Eggs
• 1 Cup Of Oatmeal
• 1 Scoop Of Casein Protein
• Half Of Banana

Meal 3

• 8 Oz Of Ground Turkey (Top Round Steak, Tilapia Or Chicken)
• 1 To 1 1/2 Cups Of Rice
• Broccoli
• 1/2 Cup Of Almonds

Meal 4

• 60 Grams Of Whey Protein
• A Waxy Maize Blend Of 35 Grams Of Carbs

Meal 5

• 8 Oz Of Ground Turkey (Top Round Steak, Tilapia Or Chicken)
• 1 To 1 1/2 Cups Of Rice
• Broccoli
• 1/2 Cup Of Almonds

Meal 6

• Pre Workout Energy/Nitric Oxide/Creatine Drink

Meal 7

• 72 Grams Of Whey Protein
• A Waxy Maize Blend 130 Grams Of Carbs

Meal 8

• 1/2 Pound (8oz) Of Red Meat (Or Salmon Or Swordfish)
• A Salad
• 2 Tablespoon Of Olive Or Macadamia Nut Oil And Vinegar
• 1 Baked Potato And/Or Yam

Meal 9

• 70 Grams Of A Protein Blend Of Whey And Casein
• 1/4 Cup Of Almonds
• Teaspoon Of Flax Seed Oil

I split my multi-vitamins in to 2 servings; also take BCAA and glutamine in 2 of my shakes

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Walter Santoni.

What Supplements Have Given You The Greatest Gains?

• Optimum Whey Protein
• Optimum Casein Protein
• Super Charge Xtreme By Labrada
• Optimum BCAAs And Glutamine

Why Do You Love Bodybuilding?

It's my passion, I love how my body changes and how I can manipulate the changes. The more you do it, the more you become in tune with your body. I also love how you feel after a workout, its one of the best feelings in the world.

What Are Your Future Bodybuilding Plans?

I'm competing at New York NPC Eastern in 2009 and the Miami NPC Nationals 2009, trying to get that Pro card. A supplement contract would be nice as well (ha ha) but I am taking it day by day. I just love being involved in the business. I also like to train other individuals that want to compete and take their bodies to the next level.

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Walter Santoni.

What One Tip Would You Give Other Bodybuilders?

No matter what anyone's tells you, don't give up. If it's something you believe in and something you want to do, you do it. It doesn't matter how things look to anyone else, it only matters how things look to you. Know that there will be many defeats but you should always welcome those defeats with open arms, because they will make you better each time. Just take the lesson and get back up.

Like the Rocky movie said " It's not how hard you can hit, but how hard you can get hit and keep on coming, how much you can take and keep pushing forward, that's how winning is done."

Who Are Your Favorite Bodybuilders?

David Henry, Lee Priest, Dexter Jackson, and Kai Greene.

BodySpace

http://bodyspace.bodybuilding.com/wsantoni/

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