T Nation

Bwhitwell: How Do You Train and Eat?


You have one of the finest physiques on these forums. As one member has said, you sell yourself short, and I'm sure many here would agree. And I;m sure I'm not the only one who is curious how you train and eat, etc.


x2. Very humble, Bwhitwell you definitely deserve this thread.


Bwhitwell is a pimp.

Love this dude, and he has so much time under the bar, I bet he has forgotten more than most think they know.




Frank who?


Amazing vacuum on the front double bi.

Will definitely subscribe!!


He's got my favorite physique out of all the active posters on this site. I hope this thread turns out well.


sick physique. should be a very good read.


It's about time! -lol. Truly one of the top physiques on here, knowledgeable, humble and helpful. I respect this gentleman a hell of a lot, and look forward to this thread.



I thought he for sure had one of these. Glad it's up now! Looking forward to this


awesome physique and he doesn't feel the need to beat people over the head with it. A very humble man who deserves any sucess he gets.


Great idea Iron Dwarf. How come he didn't have one of these threads already??? One of the best physiques on the site


Awesome physique that I hope to obtain one day.


Well, I was afraid someone would do something like this, its puts pressure on me to dazzle or amaze people with something NEW. I joined this website so "I" could learn a few new things. I will do my best to tell my story and answer any questions. Like most folks, I work full time,kids,wife, and chores along with my training so it will be kind of slow.
Many people have made remarks about being humble and respectful to other members. I think that comes from starting my training in a REAL gym back in the early 80s when BB wasn't very popular, so we were kind of a tight knit group, helping and encouraging each other. We might of had different ideas on how to do things, but no one would "flame" anybody. We knew that all the TALK would be just that when you pulled off your shirt to pose in the gym or jumped up on a stage at a show. This sport is all about how you look, not on your bench numbers or rep scheme. Everybody has a different genetic makeup so to be successful, you need to listen to BIG MUSCULAR people, read quality articles and then train. Assess yourself periodically and make changes as necessary. I see NO reason to argue with anyone on training, all I can say is "How is that working out for you?" (One of my favorite sayings)
Time to eat supper. Cubed steak,mashed potatoes and green peas.


Bwhitwell, you have the kind of physique that made me start loving this sport.

post more.


Not even kidding here. He has the coolest haircut ever! You have to be somewhat awesome to pull that off.


Pure, grass roots brilliance.


When I was in my early teens, I was naturally muscular from just doing kid stuff. After watching Apollo Creed in Rocky 1, I caught the BB bug and read Arnolds book "The Education of a Bodybuilder". I was really impressed with Arnold's dedication and being some what of a type A person, I started training. I was always told that I had good genetics for BB but I have never been pleased with my physique. I have narrow clavicles and a looong torso compared to my legs.I think I won several shows with arms, abs, and decent calves. Even today, I am still looking for a better "V" shape.
While competing, I trained 6 days a week,chest & triceps,back & biceps, and legs & shoulders. I followed the low fat, high carb, mod protein diet back then without putting much effort into eating huge amts. I never did cardio while getting ready for a show because I was always fairly lean year round. If I had to do it all over again, I would NOT have done it that way.
I still like to train everything twice a week and I feel better day to day following a higher protein, mod fats, and adjust carbs by how I FEEL. If I feel tired,flat, and no energy, I adjust my carbs.
I started training at a lean 135lbs at 5'7 and got up to my all time off season weight of 180 lbs over 5 years. I think I was 145 lbs when I won the lightweight Collegiate America and my heaviest contest weight was in my last show was 169lbs , still just 5'7. I can't remember all the shows I did but I competed for 8 yrs and did at least 2 shows a year.
For all of you out there, BB will not pay the bills. I trained for ME back then and still do. Do not make the mistake of giving up everything (eduction, family, relationships, and your responsibilities) for a plastic trophy. I don't think there is anything wrong with competing in BB, just maintain some balance and common sense while doing it.I never really liked to compete, it was the gym time, the training I loved and still do. I have known several guys that gave up things that cannot be replaced just to lose in a BB show. There is nothing wrong with never competing. Losing in a BB show has just destroyed a lot of people, they even just quit training all together. I think BB has given me a body that dosen't embarrase my son at the beach as well not having to take any meds other than Aleve on occassion.
I guess I am ranting in "Dad" mode. Sorry.


It was 1987.


I have tried a lot of different training methods and think most are really good with your effort being the deciding factor in being successful. But I think you need to find a training method that you actually enjoy and fits YOUR individual needs/goals. There are so many variables in training and you have to be the one to figure out what is best for you at your stage of development. I am not sure what the proper name would be for my training routine, my best guess would be a "reverse pyramid". I like to warm up with several sets to a weight that I know is the heaviest I can lift with good form in the rep range I want for that workout, it may be singles, 3-5, 6-8, or 15-20.That set is ended when I can no longer get any more complete reps in good form. I decrease the weight by 10 lbs, and do my second set with the goal of matching the 1st sets reps, usually I can add a rep or two.Decrease the weight by another 10 lbs for a 3rd and then a 4th set. So my heaviest weight is done when I am at my strongest and I can take each set to near failure. I must be on the slow twitch side because I can always add reps with each decrease no matter what rep range weight I use. My desired rep range will predict the amt of weight I use for that movement.I just enjoy that type of training and if I keep my workouts to just a few exercises, I never feel trashed the next day and I feel recovered by the time I train that movement again.
When I was younger, I used to a lot of multi angled isolation moves while trying to do the basics in weird ways to isolate the muscle group which has screwed up my low back,kness,elbows and shoulders. An example was bench press to the neck and inclined DB with my elbows so pulled back that I think they traveled in a plane even with the top of my head. I wish I had just used the basics for just what they were intended for and that is to move heavy weight in the most natural pattern for my structure. Another example is when I wanted to hit the vastus medialisis( teardrop). I would load up the hack squat machine and do sissy squats, my body would stay straight from my knees to my shoulders with my knees moving forward as I lowered the weight. That was the start of my lower back issues.