Guy Cisternino

Mr. Kane...R.I.P

2009-04-19T15:55:00.001-07:00

I know this is my website where I write about my life, training, and diet tips for many fans and followers. That is not all that encompasses my life on a daily basis. There are trials and tribulations that I go through every day by myself or with others. I received a phone call from one of my best friends Kristine on Friday afternoon, she told me that one of our close friends and her best friend Trisha Kane's father passed away. I have known Trisha and her family since I was in the seventh grade and have continued to be friends with her ever since. I am not writing this blog in hopes that someone will publish it in the local papers like they did when my close friend JJ passed back in September, I'm writing this because I don't think that a local paper or an obituary on this man will hold justice to him, and all that have known him. Although, my story or memories of him I am sure will fall short describing what a great person Mr. Kane was to myself and many. When someone passes away in West Milford (the town I live in and grew up in) it's almost like a reunion no matter what grade you were in, older, younger, the town comes together and bond together for hard times. Don't believe me drive by Union Valley Road today by Richards Funeral home. That is where Mr. Kane's wake was and the lot was full from the time I arrived until the time I left and the line did not get any shorter, it grew longer and longer the more the minutes past. Mr. Kane was my gym teacher when I was in middle school, talk about a great guy, well that is an understatement for him. He was hands down the "cool teacher" in middle school. He was always playing in the games with us when we had gym, was at all the sport functions after school, and there were many times before the bell rang a bunch of the guys would try to wrestle him down in the gym (which by the way we always failed). He not only was a touch man on the outside, but a touch man on the inside. He was diagnosed with cancer almost 4 years ago and had 3 relapses of it. Talk about a man that wouldn't give up or take "no" for an answer, that was him. He beat it numerous times, and to many disbelieves that's not what took his life. He had a bad case of pnemonia which over took his body fast and he couldn't fight it off and it eventually took him from us on Friday April 17, 2009. Mr. Kane. You say that name around town and there is not one person that can't tell you a story about him, or how great of a man, father, and husband he was. You know what kind of person he was just by the pictures in the funeral home, NOT ONE picture was he not smiling in. Mr. Kane leaves behind many friends, and family, but one thing that will never be left behind were all the memories and journeys some of us had with him in our lives. There were only a few people in my life that stuck in my mind when I made the decision to want to become a teacher. Mr. Kane was hands down one of the tops on my list, he was the teacher you wanted to have, the coach you wanted to coach you, no matter the problem he was the teacher you could talk to, he was everything and anything you could ask in a teacher but more so a human being. Words can not describe his lost, but I'm sure he's in heaven enjoying a Budweiser I write this now. Anyone that knew Mr. Kane was a lucky person, because I don't think there's quite another person like him. Rest In Peace Mr. Kane, you will be forever missed, but never forgotten. God Bless and watch over us!

There is a poem that speaks of the line between the year of someones birth and the year that they pass,
There is no such little line between the years of him, only a mile long dash.
Guy

My Aronld Experience!

2009-03-13T18:20:00.000-07:00

Ok so aside from being sick for over a week I guess it's about that time to recap the Arnold Classic. As you all know from previous times I have written I am not big into going to shows "just to show my face" or to "network." I go to shows for three reasons and three reasons only 1-if I am competing, 2-if I am guest posing, 3-if a friend is in the show and I am going to support them. It's not based on the fact that I hate going to shows, but it's the same reason I don't work or personal train in a gym, I feel if I did that I would get sick of the gym very quick, thus I don't go to every show. I do a lot besides bodybuilding, I work full time, and I have a lot of different hobbies, I snowboarded for over 8 years, I draw (I even took art lessons when I was younger for a few years), fishing, hunting, there's a lot to life aside from bodybuilding. I think that is needed in the sport, the sport can consume you because it's so demanding and more of a full time commitment, you need to have a work/life balance in order to make yourself and others around you happy.
At the Arnold there was an expo filled with many of familiar faces, some old, new, and up and coming in the sport. Although this sport has brought many things to my life, one thing I am very thankful for are all the people that I became friends with in the process. It was a great time and more of a reunion with many friends that do not live close to NJ that I only see at events such as the Arnold. It was a long two days Friday and Saturday was consumed with taking pictures, talking to fans, and signing autographs for many of the fans attending the expo. The Species booth which is where I was most of the time, the other few moments I had I was trying to make my way through the traffic to see the expo or hanging around in the Pro Tan booth with my good friend Carla Salotti. Me and PJ enjoyed a lot of catching up and laughing throughout the weekend, and it was great because the Animal Cage was right across from us so close friend Evan Centopani was hanging around and I had a chance to catch up with him. Evans in the 280's dieting down for the NY Pro and is looking amazing with still many weeks ahead. And I guess it isn't the Arnold Classic if you don't see Arnold, and I had the chance to catch a glimpse of the Mayor himself has he took his greatly anticipated walk around the expo. Between working the expo and being sick, I didn't do much, there was no going out or after parties for this guy. But at the end of a long weekend I can say that I am glad I attended the Arnold Classic, and maybe one day will be attending it as a competitor.
But all in all it was a fun weekend, I got to see and catch up with a lot of friends, as well as get the experience that everyone talks about. More so, I was happy that my prediction of Kai Greene winning his first, well deserved Arnold Classic. Kai looked amazing and hands down destroyed all the competition. I can say I am glad to be home and doing my normal every day things now, no more traveling for quite sometime now.
KEEP GRINDING!
Guy

Getting Knocked Down!

2009-02-26T21:03:00.000-08:00

Back against the wall, underdog, fighting a losing battle, I have heard all these terms in my life and have been in those situations at least a hand full of times in my life. One thing my father taught me is probably the greatest gift of all, that you can NEVER give up, and the word CAN'T isn't in the dictionary. I have fought many battles in my life, I fought for a fighting spot in high school football, I fought to play in college (even after getting red shirted my freshman year), I fought the following year to make a statement, I busted my ass to be the best body builder I could, I fought to be the best son, brother, friend, and boyfriend all the time, I still fight some of these battles to this very day. I have been put down and disregarded many times in my life as someone that can't or someone that won't do something. Well there is a lot that I have done aside from body building, I was a starter both ways at my high school football team, I went on to play corner back in college, I had the highest total lift total my senior year, I went on to have some great wins as an amateur bodybuilder, and now can call my self a pro bodybuilder. All of those things can be worked at and every option can never be exhausted. I have gotten a lot of emails lately on websites and my email regarding people sad, depressed, and upset, asking for advise so I figured I would share all of what I tell many of these people. So many people think my life is this big great ball of greatness, but they are shocked when I tell them that it's far from that. I still work a normal job, make ok money in this economy, struggle to pay my bills, and at times am heart broken. There are times in my life when I think my life sucks, that I have it the worst because I got my heart broken by a girl, or can't do this or that because I don't have the money, I've been there, I've done that, and sometimes still do. But when you think you have taken all you can and your at the bottom of the barrel, you have to open your eyes and realize that no matter how bad you THINK you have it someone always has it worse. There is a guy who emailed me from RXMUSCLE who has a bad heart condition and almost died a few years back, and came to me telling me he can't get motivated to squat and push weight that he normally does in the gym, he said he felt depressed and down. I was shocked, I guess because when your on the outside looking in, many aspects are seen from a different point of view. I read that and was like wow, I have been upset lately for other reasons, but this guy nearly died and is still living AND working out, but complaining. I couldn't understand it, but then I sent him a message and I told him this. First off, the fact that your alive is a gift from God by itself, and that fact that your still working out is a miracle. I told him if I was in his shoes that I had another chance at life after almost dying, you bet your sweet ass my view on life would change. I told him, normally in life you don't get second chances and he did, so stop complaining about the little things like squatting and weight and just do it, that would drive me more than anything to know God gave me a second. Life is always going to have it's ups and downs, now matter who you are, no matter how much money you make, and no matter how nice you are. Bad things unfortunately happen to good people a lot in life, but it's over coming those obstacles in our lives that makes us stronger individually in different ways. If you all haven't known I am a big ROCKY fan, and sometimes use his quotes to shed some light on a subject, so I guess I will end on this note.
"Life's not about how hard you get hit, it's about how hard you get hit and get up and keep moving forward."
GUY-

A Weekend In Chicago...

2009-02-15T17:42:00.000-08:00

Last weekend I had a chance to go to Chicago Illinois to visit my good friend Mike Liberatore. For those who have had their head in a cave the past few months Mike won the heavy weight class at the Nationals earning him his pro card. I went to Chicago for a job interview that I might take sometime in the late summer, it's still pending so I'm not sure what the out come would be. But I also had a chance to catch up and train with Mike whom I haven't seen since we were in Cali shortly after the Nationals. Mike weighed in at Nationals at a ripped 212 and when I arrived he was around 240's and climbing looking thick and hard. We both had a great time over the weekend we trained Thursday, Friday, and Saturday, at a variety of gyms within his area. We had a great time working out together and I met a ton of cool guys that Mike trains with on a regular basis. The weekend was pretty much filled with working out, going out to eat, and my job interview which I had on Friday afternoon. Mikes wife Trina is dieting for this up coming year and I'm sure she'll do great by the looks of things. Also a big shout out to Mike this month was his first month that his column was issued in MD, congrats bro!

As for other things, as soon as I got back to Jersey I caught the bug that's going around. I still was able to train but with having a bad head cold and being all congested it's hard to keep a good pace in the gym when you can't really catch your breath. I was going to take off the week, but I would go stir crazy if I didn't get to the gym. I was using fst-7 for the past 8 weeks, and now I have gone back to my traditional way of training hard and heavy, with a combo of straight sets, super sets, and giant sets, but I am still using fst-7 on certain days. I would like to become more of an instinctive person when it comes to my workouts, what I mean is that not be a schedule train what body part when I want depending on how I feel. For so long I have been on a strict regime of how I work out I think it might be good to switch up how I do things for a change. I'm not exactly sure of how I am going to break it down but I am in the process of figuring it out. My weight is staying around a good 210-212 which is fine for me right now I would like to stay at this weight for awhile before I try to increase everything to pack on some size before I start dieting again. A question I keep getting is when am I going to compete. The truth is when I am ready to or I feel my body is ready to compete again I will. I have gone balls to the wall since 2003 competing almost every year, and it's about time I give my body a rest from the torture of dieting and cardio and grow into my body. Only time will tell, but when I am ready I'm sure people will know.

This past weekend was a quite one, had a nice visit to my man Dr. Mike at Physical Synergy in CT. I try to make it there once a week to get worked on, he does his own method of ART and let me tell you it works, but the pain you go through while it's getting done is no joke. I went up there with two close friends Jenn and Kris who both got some work done on them, and Dr. Mike had all three of us moaning and groaning while he was working on us. At the end of the sessions you feel like a new person, he stretches the fascia out and releases a lot of the tight muscle fibers in the area he's working it feels great when your done.

I have gotten some emails regarding my blog and I am not trying to ignore my blog, but since I'm not dieting it's hard to write something every day, if there's something you guys would like to know or question you want answered in detail feel free to send me an email and I'll answer it in a blog on here. Or if there is something I haven't talked about that you want me to touch on let me know.
We were all put on earth for a reason and a purpose, stay true to your heart and never let anyone change what your creator has made.
GUY

Crazy Last Two Weekends...

2009-02-04T17:25:00.000-08:00

The past two weekends I have been going non stop. Last weekend I made a much needed trip to my second home Golds New Haven. I went down with my buddy Kris and Jay. On the way down I needed to make a stop at Physical Synergy and get worked on by Dr. Mike. I haven't gotten any A.R.T. work done since before my show so I couldn't wait for him to dig into my knotted up muscles. I knew what I was in for because it is very painful, Kris and Jay on the other hand had no idea what pain that were about to endure. They soon found out as both of them were shacking and moaning when Dr. Mike got his hands on them, but after we left we all felt 100% better. I definitely will be making many more trips up to see Dr. Mike in the up coming year. After we left Physical Synergy we headed another 25 exits to Golds, where I met up with Evan, PJ, and Big Marc. We had a blast all working out and bullshitting, it was nice to see the Montanari brothers, I haven't seen them since my show in November. Evan was about 3 weeks into his diet and is good big and full, I can't wait to see the package he is going to bring to the NY Pro in May. PJ is well into his off season hovering around 270 and looking big as shit. Overall it was a great weekend and I enjoyed seeing the crew in CT.
As for this past weekend, was a weekend to remember and if you think I'm joking ask Marc Alvisi and Flex Lewis who were up visiting for the Dragons Den Seminar at Apollon Gym. The boys flew in on Thursday and I was chilling with them every night. Saturday during the day was the Seminar hosted by Gaspari Nutrition and held by owner Rich Gaspari. Overall it was a big hit and a good turn out for Rob and Apollon Gym. After Kris and I got our usual Saturday workout in, we all decided to get ready and go out in Hoboken for a good time. It was a deep crew that went out, over 10 people were out and we all had a blast and laughed more than ever. It was good to see Flex since I haven't seen him in almost a year, and I have gotten to know Marc a lot since Nationals and he is a great kid, and in my opinion has that pro card on lock down this year at the USA's. After Saturday night I can bet it won't be Flex and Marc's last time coming to NJ.
As for this weekend, I am leaving tomorrow to go on a job interview in Chicago and will be staying with Mike Liberatore so I can't wait to see him, I haven't seen him since the photo shoot we did in Cali after Nationals. I will be sure to take a ton of pics while I'm out there. Also I posted pics from this past weekend in my members section, be sure to check them out!!
Be thankful for what you have, you never know when it can be taken from you...
GUY

Bout Dam Time!

2009-01-17T19:47:00.001-08:00

I know I know, I have got many emails and pm's on MD about people asking me why I have been neglecting my blog, and I am sorry. I have been having a good off season thus far, although it's only been 2 months since my showing at Nationals weighing 175lbs, I am currently around 215, and maintaining that weight pretty steadily. I don't find a need to put on more weight right now so I will probably stay around this weight for another month or two before I start trying to add more size. Being 5'6 I have to put on weight carefully and not too fast or my body has a way of holding too much fat, which is why I eat very clean in my off seasons. My strength is going up every week, but I have to limit how much weight I use because although it's my off season its' only been two months and I need to ease back into my normal weights. I have a football background so I have always been naturally very strong, in college my final year I had the biggest lift total for bench, squat, and power cleans, and being a corner back I would say that's pretty dam good. Right now I have been consistently using 365 for bench, 455 for squats, and 405 for dead lifts. Last year I went very heavy with all my weights especially squats where I was doing my first set for 500 for 10 reps, I think this year I might keep the weight down a bit and focus more on good reps because its inevitable that much weight will eventually beat up your knees. Starting in February I will start my full off season, I am still doing cardio 30 min 3 times a week and eating carbs with only 5 meals instead of 7 so I am sure once I back off the cardio and add in those carbs my weight will start to climb up a little. So that's whats going on in my life as far as bodybuilding right now. Remember: BODY BUILDING ISN'T ABOUT WHO WORKS THE HARDEST, BUT WHO DOES THE RIGHT THING!
As always there are still trials and tribulations in my life as well as everyone else. The start of 2009 for me has been a shaky one when it comes to a lot, but I am sorting things out day by day. I plan to make these years to come the best years of my life. So many people in my life had told me to put myself first, and start being selfish, which I have never done. But you need to make yourself happy before anything. (Thank you)
LIFE IS NOT SO MUCH ABOUT SAYING HELLO AS IT IS GOOD BYE....

Filling In The Gaps..

2009-01-01T19:26:00.000-08:00

So what the hell have I been up to the past few weeks. Well for all the people who think you turn pro and then live this exotic lifestyle are sadly mistaken, but I knew this years ago. After winning and then doing the photo shoots with Per in Cali, when I got back to Jersey it was back to business. Back to the every day grind that overwhelms my life. Just because my status as an amatuer had changed those trials and tribulations that I have or had in my life still exist. I have been pro now for more than a month, if I could tell you how many people ask me "How does it feel to be a pro" you would die. But my answer has yet to change, because truth is, it still hasn't hit me or set in yet. How could it set in, I haven't given it a chance, with the holidays, and getting right back into work and catching up I haven't had time to rest yet and let anything set in. What I have been doing is re examining my life. So I am an IFBB pro now what? Now I want to accomplish another goal that I have been putting off which is take my test so I can get certified to teach. For those of you that don't know much about me I graduated with a History degree, one that was supposed Education/History, but because of poor counseling by my college I had to drop the education part and graduate with a BA in History. I am signing up for my Praxis test and go alternate route and try and teach which has been my dream job since I was in college. Now that I have furthered my career as a pro bodybuilder I need to further my life and aspirations. I have never put bodybuilding first and that is why I think I have come this far in the sport, there is fine line between bodybuilding and real life, and if you can't separate the two it can be tough. I have sacrificed a lot in the past 5 years as a competitive bodybuilder, but I have to say I also have sacrificed a lot for others as well. My life order does not put bodybuilding number one. It's God, Family, Health, Relationship, Friends, Job, Bodybuilding. And because I separate them all and give them all attention I believe it helps me prosper not only as an athlete but as an individual.
There is a lot more in store for the new year I can guarantee that. I have a lot more things to accomplish this year and I am really exciting starting off the new year with one foot forward. I will write more tomorrow about my training and up and comings. Until then.
DON'T BLINK-YOU NEVER KNOW WHAT YOU WILL MISS
GUY

Nationals Night Show Nov 22 2008!!

2008-12-10T05:34:00.001-08:00

After a long night Friday is was back at it again on Saturday. Today was a better day I was feeling better after being very dehydrated the prior night. Dave took a look at Mike and myself at 11pm and told us to go have another burger with fries, which was music to my ears. The night before I was feeling like shit and barley ate anything after pre judging. Mike and I didn't even hesitate we walked out and went to the Hard Rock Cafe to eat. After the meal, it was back to getting more spray tan and relaxing until the night show came. The show started at 5pm but men didn't get on until 7-8ish, so Mike and I found a corner and laid down until they called the men in the back room. When they finally called us it was a relief I could finally get on stage and see where I stand. I knew I was top 5 and had to pose to my routine, so I was pumped because I loved my routine music and couldn't wait to get on stage. Props to Colette Nelson for helping put my music together, it came out great and I got a lot of good feed back from friends and fans that saw the routine.
Then it was judgment time, they called all top five guys back up on stage for awards. I was at the same place a year ago and I was called for runner up behind Jose Raymond. They called 5th place Lorenzo Jones, who took 5th place last year as well, then the competitor everyone thought was neck and neck with me Ronald Torres they called as 4th place. He and I were both shocked, Ronald was big, and thick as shit, but lacked a lot of conditioning and detail, that's what the judges wanted to see. It was clear they were looking for conditioning, because 3rd place went to Jeff Cook, and then there was two, Kam Gallam and myself. I just stood in my front relaxed pose looked up and said, this is it. And when I didn't hear my number called for second place, I had to turn my back to the audience because I started getting very emotional. I couldn't believe that I just won my IFBB PRO card. It was a dream come true, my dream since I was a kid to become a pro bodybuilder. My goal was never to compete as a pro, but to make it to the pro ranks, and I did what many thought I would never do, I walked away with 1st place and my pro card. Then following my win, my boy Mike Liberatore walked away with his pro card. We were both relieved and excited, it was nice to win with a friend I was close too. We all had a great time during the overall and the pose down, all the guys that won their cards were great and the comradery we all shared was great, it was like being in the NFL draft together, we all shared that common bond that night, a bond that will last a life time, we were all the new 2008 national class winners and newest IFBB professional bodybuilders.
After the night show there was a pack of us that all went out to eat at the Hard Rock again. There were a ton of friends and family there supporting me, and I thank each and everyone of you guys (you know who you are) for being there and supporting me, it meant the world to me to have the people I am closest with in my life share that special moment that will never be forgotten. There were a few people that couldn't make it to the show for certain reasons, but I know I was on their mind the whole weekend, and that alone means a ton to me.
After we got back Mike and I went up to Dave's room to wrap up and go over a few things for the next couple of days, with that Dave also had the score sheets and what was more flattering to see that Mike and myself both took straight first place across the board, so that made the win that much more gratifying. I couldn't be more pleased and happy with the outcome of that night, and it will forever be one of my greatest memories of my life and I was happy to share it with the people that were there with me, and also the ones that were thinking of me.
JUST LIVE YOUR LIFE!
GUY

Nationals Pre Judging Novemeber 21 2008

2008-12-08T20:40:00.001-08:00

So it's been awhile since I wrote, so this will be a long one. Well, in 2003 when I first stepped on stage in West Virginia, I would have never thought I would be calling myself an IFBB PRO. This goes to show that anything in life is possible if you put your heart and mind to it.
A recap of Nationals weekend, here it goes. Arrived Thursday with my mother around 1:30pm, my boy Darrell picked us from the airport along with PJ who flew in around the same time as us. Darrell not only picked me up from the airport, but he drove from Alabama to Atlanta and brought me a microwave to use along with a Foreman grill, that boy went above and beyond for me. Thanks Darrell, I can't thank you enough for all your help that weekend, made my weekend a lot less stressful. Then that afternoon started getting my protan sprayed on (my girls Nicki, Carla, Jay and Deanna really hooked up with my tan...thank you girls so much for everything.) After getting 3 coats on Thursday I weighed in at 7pm and weighed in right around 175-176. I started carbing up two meals prior to weighing in but had to cut my water and not eat for about 4 hours to make sure I made weight. Mike Liberatore and myself went to weigh-ins around 7ish, Mike and I were together all weekend, pretty much did everything together besides sleep. As soon as I weighed in it was off to my room to start my carb up until I went to bed. Dave took a look at me that night and didn't change a thing, I was on point, full, and hard as nails so I just passed went to bed and waited for pre judging the following night. Thursday night before I went to bed Kris and Jen came by to say a quick hello since they're flight got in a little late, so it was nice to see them. Along with people there, the Darren Montanari (owner of Gold's New Haven) and Kenny Wallach (my posing coach) were there as well and came down to look at me and couldn't believed how I was looking.
Friday morning, I woke up and woke up looking plain nasty, I was striated from head to toe, by far the best I had ever looked in my life. My good friend Erin showed up Friday morning along with my sister and father, so it was nice to have a good support group with me. Erin brought her little goodies which are amazing (homemade Pb cups and Oreo cookie balls), I had to watch PJ eat them all weekend until after the night show when I could dig in. So after my first meal I went to get tanned, I had three appointments that day to get tanned before pre judging. So most of my day consisted of tanning, eating, and relaxing. As it got closer to the time we had to be onstage Mike and I went to the competitors meeting got our numbers and awaited our time to get on stage. Finally after all the waiting they called for the men backstage so I got myself together, and Kenny and I went to the pump up room. Right before I went onstage I always find a quite area and say a quick prayer, then Carla Solotti one of the pro tan girls (she's the only one I let oil me-my good luck charm) made my tan amazing with the secret sauce she used. Then I pumped up for about 1-2 mintues and lined up.
We all came out did our quarter turns and 60 second routines to no music the it was time for comparisons. First callouts came and I was called out along with Kam Gallam, Ron Torres, and Jeff Cook. They didn't move anyone around they kept me next to Ronald for the first round then flip flopped everyone, so I was then on the end not the middle. They only compared us once and we were done. I wasn't sure what to think, I knew I wasn't the heaviest muscled guy on that line up, but I knew I was the best conditioned hands down, maybe best in the show. There was a lot of talk about Ronald and I battling for 1st place, but I kept to my protcall and went out to eat a burger and fries after Mike did his pre judging. He was called out 1st round as well and there was talk that it was between him and Mark Alvisi.
Friday night came and gone pretty fast, I was shot at the end of the night, very dehydrated, almost got very sick from being too dehydrated but Dave fixed that with the help from PJ, a vitamin water and some salt. So that was Friday night. I will blog about the night show tomorrow...

OFF TO ATLANTA!!!!

2008-11-19T18:00:00.000-08:00

This is it end of the road, all the work is done. Now, the only thing left to do is relax, weigh-in, get tanned, and carb up, then get on stage. I have had a long 16 weeks of trials and tribulations in my life with work, family, and friends. Through it all, I have to say you have to stay focused on your goals and dreams, but never lose focus of what's really important in life. I try to live every day to the fullest, you never know when your last day here will be. If it weren't for my friends and family I don't know where I would be today, and I can't thank them enough, they all know who they are. I could sit here for hours and list them and explain why each one of them mean something to me, but they all know who they are, and I love each one of you guys.

As for the show, there is so much talk on the boards and magazines about every class and mine included. I can't and won't sit here and say I will win, because if I knew that, then the battle is already lost. I train and diet every day like I am in last place fighting for that first place spot. Everyone is going to be at they're all time best and anything can happen on Friday and Saturday night, it's up to the judges and what they think. Many people come up to me and tell me I'm going to win or "how does it feel to be the new pro" and yes it is a complement for people to look at me in that spot light, but at the end of the day I'm not better than any of the other competitors. We all work hard, make sacrifices, and go through hoops getting to this point of the contest. So GOOD LUCK AND GOD BLESS TO EACH AND EVERYONE OF THE COMPETITORS, AT THE END OF THE DAY WE ARE ALL WINNERS!!!!

THIS ISN'T THE END. ITS THE END OF A CHAPTER AND A BEGINING OF ANOTHER...
GUY

11/16/08 Five Day Out Pics From

2008-11-17T06:07:00.000-08:00

Just posted last night in the members section were 5 day out pictures taken at New Haven CT yesterday after my last posing session with my coach and close friend Kenny Wallach. These were taken around 9am, with not one meal eaten yet. I have to give a huge thanks to my close friend and coach Kenny Wallach, he has been such a tremendous help to me these past two years. Evan introduced him to me while I was training for the Metropolians in 2007 and he has been my posing coach for every show thus far. My posing went from decent to outstanding and I can't thank him enough for all his time and effort he puts into helping me out. Your like a big brother Kenny, thanks for everything, Love ya bro.
THIS IS WHERE IT ALL COMES TOGETHER...
GUY

1 Week Out!

2008-11-14T16:02:00.000-08:00

What can I say, it's been a long 15 weeks so far and only 7 more days left. This is the best I have ever looked, and I can say I have done all I can to be the best I can be at this point. The next few days are going to fly, I have 3 more workouts to go, cardio stops next week, and soon enough I'll be on the plane to Atlanta. All I can say that's it's been a long, but fun road. In the end, it's YOU puts the work in, it's YOU who makes the decisions to diet and not cheat, it's YOU who decides to go to the gym and workout or do cardio twice a day when you want to. Any one can hand feed you a diet and workout, the ones who follow it and don't go off the path are the ones who will succeed in the sport and in life. Yes, I owe a lot of how I look to my nutritionist Dave Palumbo, without his eye, I would not be where I am at right now. But, in the end it was ME who put the time and effort into doing what I felt I was born to do, and that's compete. I love bodybuilding, even the days I hate waking up and doing cardio, or going to the gym, it's those days when I finally walk into my apartment and I finished everything for the day, it's those days that make it all worth it. There are many people to thank, they all know who they are, and I adore everyone of them, family, friends, and fans. I have a lot of support and love around me and I can't thank you all enough for all your care and support through the 16 weeks of my diet. One more weeks and these cheeks will be filled with pumpkin pie, you can guarantee that.
I am heading to NYC tomorrow so Dave can have one final look at me before he sees me again in Atlanta, I don't think I will go to pre judging because I am so drained. After that I have to pose with my posing coach Kenny Wallach one last time, and get my final leg workout in (God that's good to say.) Can't wait to get to ATL. Good luck to all competing in the Eastern and Good Luck to all competitors in the Nationals next weekend. I will be posting final pictures tomorrow, then after that, it's show time!!!!
IT'S NOT HOW IT BEGINS THAT MAKES A CHAMPION, IT'S HOW THE CHAMPION MAKES IT END...
****Oh and I have been asked about my quotes, they are 99 % of the time from the top of my head
GUY

2 Weeks Out!

2008-11-10T18:27:00.001-08:00

Ten days out today from the 2008 National BB Championships, what can I say, the work is done. Only eight days left of working out and cardio, feels good right now. It's the best I've ever looked in my five years of competing, and the happiest I've been dieting. There's one reason I am much happier this year than others and only one person knows why. This pre contest I made sure to keep myself busy with guest appearances and other things to keep my mind off of dieting and cardio. This past weekend was jam packed, I had to guest pose at the NJ State BB show on Saturday night. It was a one of the biggest shows I've ever seen in Jersey to date. There were a ton of people and competitors there. Thanks to the promoters for having me there! Sunday there was the all star seminar at Apollon gym in Edison, where there were a ton of top amateur NPC competitors along with IFBB pros in all fitness, figure, and bodybuilding. Host Dave Palumbo was there and there was a good crowd that filled the gym. Kai Greene was there along with his girlfriend Dayana Cadeau they both told me that I looked amazing and Kai told me that I had some of the best conditioning that he has seen, coming from him meant a lot to me. I spoke with Kai for awhile and he is one hell of a guy, down to earth, nice, intelligent, one of my all time favorite bodybuilders.
Today, was another long ass day, drove to the Mecca of east coast bodybuilding, Bev's Powerhouse gym in Syosset to shot an In The Trenches, plus did a photo shoot with MD's very own Bill Comstock. Steve Wienberger was very impressed on my conditioning and total package and when you hear good things from one of the top judges and promoters it really means a lot. After a long day I stopped in Syosset at Adam Reich's Miami Tan's and got a quick tan and talked to him for awhile, he's looked big as hell at 5'6 215lbs. Thanks for the tanning Adam. Well, that's enough writing for one blog.
Never lose focus of who you are and what you want to be, never get lost in the mix, you are your own creator or yourself!-ME
Guy

2008 NJ Bodybuilding, Fitness, and Figure Championships!!

2008-11-05T14:08:00.000-08:00

This Saturday, November 8th will be the NJ State Bodybuilding, Fitness and Figure Championships. The contest is being promoted by Robert Samborsky and Irina Veselova of Apollon Gym, and is being held at Kenilworth high school. There will be a lot of greats of the bodybuilding world there, Dave Palumbo will be hosting the show. Guest posers will be Kai Greene, Dennis Wolff, Drew Jemmot and myself. This is the biggest show of the year for NJ, so be sure to come and check it out and support your friends and meet some of bodybuilding greats. Pre Judging starts at 11am and the night show starts at 6pm. If you around the area come and check it out. See everyone there!!!
Guy

3 WEEKS OUT! 180LBS BABY

2008-11-03T12:46:00.001-08:00

This weekend was 3 weeks out and it wasn't a regular weekend it was a very busy one at that. Friday I trained down at Apollon in Edison with my boy Kris Lecomte, we banged out shoulders and hamstrings, then finished my last cardio session. Afterwards I relaxed a bit and shot the shit with Rob (the owner) and Kris then headed home. Saturday was a long day, I had to be in Long Branch early because the promoter Mark Steinfield got me a room at the Ocean View which was right on the beach, and I made my appearence at the pre-judging, and also had to help my client Nick out for his first ever show. OH and by the way Nick won his class as a bantam weight and is nationally qualified...GREAT JOB NICK, YOU DESERVED IT, YOU BUSTED YOUR ASS BRO!!! I'M PROUD OF YOU!! After the pre-judging PJ, Kris and myself went over next door to the Gold's Gym which is one of three gyms that Mark Steinfield owns to catch a arm workout before the night show. The gym was very nice, clean, had a ton of equipment and very up to date, I highly recommend checking out the gym if you're ever in the area. I had a great workout then headed back to the room, through some tan on and got on stage for my guest posing routine. Guessing by the reaction from the crowd they loved the routine and I had a lot of positive feed back from pros Craig Richardson and Carlo Filiopone, who both said I look great and stage ready. After the show I cleaned up showered and headed home. It was a long exhausting day but in the end was fun and it was good to catch up with my friends, they always keep my mind off the dieting because of all the joking around and laughing we do.
Sunday, I sent my updates to Dave and I have to say this is the first time he actually backed off on my cardio be backed my down to 90 minutes and said by next week he might add all my fats back in since I am 180 lbs and shredded. He said I am looking great and the best he's seen me. I guarantee this is my best package yet, I can't wait to show all the improvements I have made on stage in less than 3 weeks it's going to be exciting.
I will be posting my guest posing routine in my members section tonight so be sure to check it out!
NO MATTER HOW BAD YOUR DAY IS GOING, REMEMBER THERE'S SOMEONE ELSE IN THE WORLD HAVING A WORSE DAY THAN YOU...STAY POSITIVE!
GUY

Last Minute Guest Posing At The Gold's Classic..

2008-10-31T10:07:00.000-07:00

I was asked on Wednesday of this week if I could guest pose at the Gold's Classic being held in Long Branch, NJ. I never can say no to guest posing for a few reasons. First off, I like helping out and giving back to the sport in any way that I can. Secondly, I live in NJ so anytime I can represent my state in a show I love doing it, there's not a lot of NJ guys out there so I like to represent. And lastly I enjoy being on stage, I'd rather be on stage like I am now only 3 weeks left before Nationals but I do guest pose at 225 and 180, just depends on the time of year we're in. So if you're around on Saturday be sure to stop by and check it out. Pre judging starts at 11am and the night show starts at 6pm. I will be there for both pre judging and the night show. I will be there with my two close friends PJ and Kris for most of the day.
I also have a client Nick Lepore in the show, it's his first show, he will be competing in the Bantam weight class, he's looking ripped and hope he can place high in his first ever bodybuilding show at the age of 20. GOOD LUCK NICK, you worked your ass off kid!!!
As for me I will have up dated photos and video of my guest posing up on my website by Sunday in my members section, so be sure to check it out.
BODYBUILDING ISN'T ABOUT WHO WORKS HARDER, IT'S ABOUT WHO DOES THE RIGHT THINGS!!!
GUY

4 Weeks Left!

2008-10-25T09:34:00.000-07:00

Today is exactly 4 weeks out from the night show of Nationals. I would say in my opinion and many others including Evan, PJ, and my posing coach Kenny Wallach that I am ahead of schedule. I weighed this morning 184, and I should drop down to about 183.5 or 183 by tomorrow. I am still doing 1 day fat and proteins and 1 day just protein, so my weight is consistently dropping every week. Well, the diet along with cardio and training I can honestly say I look the best I have ever looked this far out from a show. Last year I started dieting for Nationals at 207 lbs, although I only had 2 months off between winning the Mets and the Jr USA's, I weighed 170.4 lbs the morning of prejudging. Right now at 4 weeks out I am 184 lbs and can defiantly step on stage and do some damage. Mine and Dave's plan is to get me to 182-180 lbs and maintain me there from 2 weeks out up until a few days before the show so I can stay as full as possible.
As for my training, still going balls to the wall and making every workout as intense as I can. Keeping my sets to around 12 I think was a good idea so I do not over train and give my body a little more time to rest and recover from all the torture I've put on my body for the past 12 weeks. I have been doing everything I can above and beyond to make sure I am at my all time best this year on stage. So hopefully it all pays off in 28 days. I will be posting 4 week out pictures tomorrow so be sure to check them out, I have been getting a lot of feed back from everyone, so thanks to all who have been keeping an update on my prep.
IT'S NOT WHAT YOU GET OUT, IT'S WHAT YOU PUT IN!
Guy

5 Week Out Updates....Pics In Members Gallary!!

2008-10-18T19:40:00.001-07:00

OK so 5 weeks out today or 35 days if your a bodybuilder, that's how we roll. Or if you want to get to the nitty gritty of things, you can say 28 days out because the last week is a breeze with just working out on Monday and Tuesday then carbing up on Thursday, so NO I don't count the last week. I guess in my head just is a little easier to cope with.
I went to go see Dave today in Long Island, I was happy to hear all the complements he gave me, he was very impressed on my overall package. Dave said that I look overall completely different than last year and made a lot of improvements more so in my back and my quads. That made me feel great because after standing next to Jose last year the one thing I wanted was freakier legs and I think I accomplished that part of my goal in the off season. My current weight as of today was 186.4 and I still have 5 weeks to go, the game plan is to get me down to 180 lbs 2 weeks out so I can maintain that and keep my size before cutting water and carbing up. I think that is very reasonable at this point that's about 2 lbs per week for the next 3 which I have been doing consistently.
My workouts I cut down on a little, the reason for this is because this is the leanest I have been this far out and I don't want to risk injury. I am still lifting as heavy as my body allows but instead of doing 15-17 sets I cut down to about 12 sets per body part. Part of that decision was due to talking with Dave, PJ, and Evan, who all agreed that I am ahead of schedule and cutting down at this point will do nothing but help since I am conditioned already. Workouts are going well, so I really can't complain a few aches and pains but who wouldn't doing a butt load of cardio, but complaining isn't an option, we do this body building not because we have to but because we want to. Sure, there are days when I ask myself why the hell I do this, but I don't even answer that question I just look in the mirror and the reason is staring right back at me. There are a lot worse things in life than dieting, and cardio, and I don't' think I need to get into the details, if you can't figure them out then there's a problem.
Train hard and Live harder!!
Guy
****Members section as promised is updated and be sure to check out the new pics and post comments on my blog to let me know what you think!

Sorry For The Delay...

2008-10-16T04:50:00.000-07:00

Guys I apologize for the delay with my members section and my updates, I just realized the reason it wasn't working because the soft wear that I have I can no longer use for free the FTP on my computer doesn't offer it anymore so I have to re download it tonight and pay for it, I didn't realize it until this morning. So there will be pictures and updates posted 100% by tonight along with my blog and how my training has been going, so keep checking later on in the day.
Guy

6 Weeks Out!

2008-10-12T20:31:00.000-07:00

This past week flew by, with a ton of different things going on, I can't figure out where to start. Had another great week of training, and being on protein and fats or a day then just protein for another I was still manage to push some good weight in the gym this week. So lets recap the highlights of this weekend.
Friday, went to New Haven CT to train and pose with my coach Kenny Wallach, who kicked my ass for over an hour with conditioning and my posing routine. I finally got to see my boy Evan whom I haven't seen in a few weeks since we are on different schedules and I have been going there usually at 7am on Saturdays. Evan weighed in on Friday morning at 300lbs so he is walking big right now and not even close to fat, just big, thick, and full of muscle from head to toe. He's defiantly a top contender next year for the NY Pro show. Kenny, Evan, and owner of NH Gold's Darren all told me I was looking the best they had ever seen me and Evan thinks I am where I should be 3 weeks out. So all they're encouragement means a lot to me. So after a long day at NH I drove home only to get stuck in 4 hours for traffic on the GWB, but just had to stay calm and not get too stressed out.
Saturday, I guest posed in Perth Amboy for the Victor Martinez BB show. It was a blast I had a great time, and got a lot of great feed back from the fans and friends. I had a boot set up to raise money for my friend JJ who got killed in a car accident on Sept 5th of this year. My friend and I raised well over 100 dollars and Victor told me he is donating some of the proceeds from the show to his family in their time of need. Thanks to all that came out to support the show.
Today I weighed in at 188, so I'm down another 2 lbs from last week, which is only 12 more pounds to make my weight, and I have 6 weeks to do it so I know I'm right on target. I sent Dave pictures today and he didn't change a thing, and told me I'm looking GREAT! So a good end to an good weekend.
I will be posting pictures and my posing video on my website tomorrow, so be sure to check it out.
DO THE RIGHT THING!
Guy

7 Weeks Left Baby!!!

2008-10-06T20:03:00.000-07:00

7 weeks left, or 49 days, been dieting now for 9 weeks and I can honestly say along with, Kenny my posing coach, my good friends, Dom, Kris, Pj, and Carlo, along with Dave, that this is by far the best I have ever looked. I am hard as nails in the back, hams are coming in very nicely, glutes are tight not quit striated yet, and from the front, legs are still thick and holding water in the abs and quads. Overall I am very pleased with how I am looking still at 190 lbs, my diet just changed, I am now doing one day of fats and one day without. Dave said he wants me ready 2 weeks before my show so he has some time to fine tune things at the end, so I am excited to see the different things he does to help out my physique. I had a good workout week last week doing different things and keeping my body guessing. Although I can't grow I want to improve on what I can for the next 7 weeks. I have been changing a lot in the gym. Still going heavy, and still strong, but I have been doing things from drop sets, giant sets, straight sets, sometimes I'll do all machines, or all free weights.
Today, is the day of the quad crew, and it was pretty intense again, if you don't believe me just ask Jay, who called me telling me his knees have never hurt this bad before. You'll be fine bro, it's from going heavy, get used to it. This is what I did for the wheels today...

Warmed up with 2 sets of extensions
Leg extensions-120x15, 140x15, 160x15, 200x15
Smith machine squats-315x10, 365x10, 405x10 (this are a good change from barbell squats you can't cheat and you can focus on staying on your heels and driving straight up)
Hack squats-225x12, 315x10, 405x8
Single leg-leg press-135x12, 185x10, 185x10-then did both legs until failure

So judging by how my body has been responding I am hoping to be in the high 180's by the end of this week, which is good I am doing my first guest posing of my prep at the Victor Martinez Greater Perth Amboy BB show on Saturday October 11th. The night show starts at 6pm, be sure to come and check it out.

When I was at Steve Stone's funeral, the pastor said something that made much sence.
YOUR BODY IS A GIFT FROM GOD, AND BODY BUILDERS SHOW OFF THE GREATEST GIFT THAT WAS GIVEN TO US..OUR BODIES
GUY

Quad And Chest Recap.

2008-09-30T19:50:00.000-07:00

Just a quick recap of my past two workouts from the past two days. I have some updates coming to my members section this week, including progress pictures and training pictures from this week and last. As for Monday, I blasted quads again, and this time was even worse for the "Quad Crew", my boys Kenny and Jay both tapped out early. I believe the text I got from Jay today said, "I couldn't get out of bed and my whole body is killing me." This is what the workout consisted of:

Warm up with 3 sets of squats 135, 225, 315
Squats: 405x10, 440x8, 455x7
Leg press: 8 plates x 12, 12 plates x 12, 16 plates x 10, Triple drop set last set 16 plates, 12 plates, 8 plates
DB lunges: 3 sets 40 across the gym
(Super set)
Leg extensions: 3 sets x failure, last set was a drop set

For chest today, I pretty much went old school, power lifter heavy. I went as far as doing some sets of only 5 reps which is odd for me dieting and being 8 weeks out from a show, but I wanted a change of pace and this defiantly was a good one.

Incline barbell press: 225x12, 275x10, 315x6
Incline hammer strength: 225x12, 315x10, 405x8
Incline db flys: 40x12, 45x12, 50x12
Barbell bench: 225x12, 275x10, 315x5
Cable cross overs: 60x15, 70x15, 70x15

I was pretty burnt at the end of chest as well, my chest stays pretty strong whether dieting or not, my weaknesses are usually shoulders and arms. As for my legs, back, and chest, I can usually keep my weights heavy until about 2 weeks out. My weight currently is 190, and coming down. I dropped 3 pounds from last week so I am excited to see what this week will bring. Only 8 weeks to go so that's less that 2 pounds a week. Dave sent me an email after reviewing my pictures and told me that he is very impressed with my progress and I am looking right on track. That's always a boost of moral when your this far into dieting.
TAKE ADVANTAGE OF EVERY OPPORTUNITY AND EVERY DAY, FOR YOU NEVER KNOW WHEN IT WILL BE YOUR LAST CHANCE OR LAST DAY.
GUY

RIP STEVE STONE....

2008-09-27T20:33:00.000-07:00

I HEARD LAST NIGHT THAT STEVE STONE A PROMOTER AND AN ANNOUNCER AT MANY NPC AND IFBB SHOWS. HE DIED WHILE WORKING IN LOS ANGLES AT THE 2008 MR. OLYPIA, DOING WHAT HE LOVED DOING, HELPING OUT THE SPORT WE ALL ENDURE. HE WAS ALWAYS TAKING PART IN THE ORGANIZATIONS OF THESE SHOWS. ANY ONE BODYBUILDER, FIGURE OR FITNESS PERSONAL HAD MET OR SPOKE WITH STEVE. I SPOKE TO STEVE MANY TIMES AT BACK ROOM IN THE SHOWS AND MOSTLY AT SHOWS WHEN I GUEST POSED. STEVE WAS HANDS DOWN ONE OF THE NICEST AND SINCERE INDIVIDUALS I HAVE EVER MET, HE ALWAYS HAD A SMILE ON HIS FACE AND HAD A TRUE LOVE FOR THE SPORT OF BODYBUILDING. WORDS CAN NOT DESCRIBE THE IMPACT THAT STEVE HAD ON OUR SPORT. HE WILL BE MISSED BUT NEVER FORGOTTEN. MY HEART GOES OUT TO STEVE'S FAMILY AND FRIENDS IN THIS TIME OF MORNING. REST IN PEACE STEVE

8 Weeks Down, 8 Weeks to Go.

2008-09-27T20:14:00.001-07:00

Down from 222 to 191, and looking better and better every week. I have to say not only is having 8 weeks of dieting behind me, but I think these next 8 weeks are going to fly by. I have a lot of things lined up to keep me busy, besides the training and cardio. I have to pose with Kenny every weekend, I have two guest posing appearances in Oct 11 for the Victor Martinez Perth Amboy Classic, and the NJ States on Nov 11th. So I have quite a schedule ahead of me. I went down to New Havens Golds on Friday afternoon to meet with my boy Kenny Wallach. I have to say I posed with Kenny for an hour and a half, and it was hands down the hardest I ever posed and Kenny and myself were pumped to see my progress in my body conditioning and my improvements on my posing. Kenny tells me that I am one of the best posers he's ever worked with but we constantly are changing things to improve my stature on stage, and we are trying a bunch of new poses this year and I am pumped to get on that stage. So after Kenny beat the shit out of me I then had to hammer out shoulder and hamstrings and this is what I did...
***you're going to notice that I did all sets to failure that's because I was beat from posing so I wanted to max sure I was going balls to the wall with every set.
SHOULDERS
Standing lateral raise machine- 4 sets to failure
Standing front raises (using the lateral raise machine)- 4 sets to failure
Reverse pec dec-4 sets to failure
Dumbbell presses-4 sets 100 to failure
Shrugs machine-2 sets in the front, 2 sets from behind

HAMSTRINGS
Lying hamstring curls-3 sets to failure
Lying hamstring hyper extensions-3 sets to failure
DB stiff legs-80x12, 90x10, 100x10

Never leave a stone unturned, that only leads to regrets.
GUY

Big Back At Lions Den...

2008-09-27T16:13:00.000-07:00

Thursday night, my close friend PJ Bruan drove down to take a tour of the Jersey gyms. Last week we hit up Apollon Gym, and this week we went to Stokley Palmers LIONS DEN in fair field. The Lions Den is one of the hard core gyms on the east coast, and why wouldn't it be owned by top national ranked super heavy weight Stokley, the gym is nothing short of it's name. Stacked with new and up to date equipment, the gym blasts music and has a bodybuilding aura, not at so-called fitness center that the fitness industry is trying to implement in this current day and age. After talking with Stokley, PJ and I got after Big Back, and this is what I did.

Old school t-bar rows-warm up 2 plates, 3 plates x 12, 4 plates x 12, 5 plates x 12, 10 plates x 10
Underhand barbell rows-225x12, 275x10, 275x10
Lat pull downs-3 sets x failure
Rack Pulls-315x12, 365x10, 405x8
Reverse close grip pull downs-3 sets x failure

It was a good workout, I worked out a little with PJ and did some other exercises on my own because PJ is just off his contest win and isn't back 100 % balls to the wall yet...PJ told me he thinks I am looking great for being 8 weeks out, and that if I come in anything less that 176lbs that I f***ed something up...lol...But it was a great workout, and PJ and I talked and will be working out probably once a week since his shows over, so stay tuned for our workouts.
NOTHING HITS HARDER THAN LIFE
GUY