Troy Tate

At ProSource, we meet some of the most dedicated, focused, mentally tough people you could ever encounter in any walk of life. They're businesspeople, athletes, students and, most importantly, success stories. They share a common desire to maximize their performance and physique potential. They know what it is to set a goal and attain it. We're proud to know tham all.

Of course, some go farther. There are a unique few who have what it takes to pursue their fitness and bodybuilding goals to the ultimate, highest level. For the inspiring people in this elite group, we're creating a new and ongoing feature-The Featured Athlete Profile. Our first Featured Athlete is upcoming bodybuilder Troy Tate.

ProSource: Congratulations on your recent achievements, Troy! You placed 1st overall in the Open Heavyweight and Overall Divisions at the 2009 NPC Excalibur event and then followed that up with a 1st place in the same divisions at the 2010 NPC Tournament of Champions event.

Troy Tate: Thank you. This has been a dream of mine for a long, long time. I feel like many years of hard work are really paying off.

ProSource: You've been a fitness model, personal trainer, and teacher for some time. But your next goal-to win a national title in bodybuilding and get an IFBB pro card-is rare indeed. How did you get started?

Troy Tate: I began by reading Arnold's Encyclopedia of Bodybuilding and copying down workout routines from the book and doing them. The first few months was me and my training partner, Steve, doing all those workouts, which lead to over training, but I was making gains too. My nutrition was holding me back as well as over training in the gym.

ProSource: How did you develop your training program? Did you have a personal trainer, or did you create it yourself?

Troy Tate: I first started off with bodybuilding coaches and used their practices, then learned to create my own. I created this routine myself over the years by writing things down, trial and error and seeing what works best for me.

ProSource: How did you change your eating habits?

Troy Tate: By learning how to eat right from competing and trying out different supplements on the market to incorporate with my diet.                               

ProSource: What foods did you rely on most? What were the staples of your meal plan?

Troy Tate: Fish, lean beef, whey protein, oatmeal and greens.

ProSource: What supplements did you use? Did you use them daily?

Troy Tate: ProSource supplements really made a big difference for me. I used NytroWhey to complement my protein intake during the day between my solid meals. I also used DopaLean-GH for stimulant-free fat burning at wake up, before my pre-breakfast cardio. After my workouts, I used ProSource Glutamine for muscle recovery and growth. With ProSource supplements I really got awesome results!

ProSource: That's great to hear, Troy. What are your future athletic and or bodybuilding goals?

Troy Tate: As far as my future plans for competing are concerned, I plan on doing the North Americans next year in 2011 to go for that IFBB pro card!
I am also currently still fitness modeling and just did a photo shoot after winning the NPC Tournament of Champions title with the famous Ralph DeHaan of MuscleMag International an d Planet Muscle! My ultimate goal is to win a pro qualifier National title!

ProSource: Well it looks like you're well on your way to your goal. Best of luck, Troy.

Troy Tate: Thanks!

Age: 36
Height: 5'7"
Weight: 220 lb
Hometown: Scottsdale, AZ


Day 1 - Legs, calves
3 set leg extensions 12-15 reps
2 sets of walking dumbbell lunges - 20x20 steps
5 sets of squats - 6 -12 reps
4 sets of hack squats - 8-12 reps
4 sets lying leg curls - 10-15 reps
3 sets hyper extension w/ 45 lb. plate - 15-20 reps

4 sets seated calf raises - failure
4 sets standing calf raises - failure

Day 2 - Arms
4 sets of close grip bench - 12-15 reps
4 sets of hammer curls standing - 10-15 reps
4 sets of bench dips - 10-15 reps
4 sets of barbell curls - 10-15 reps
4 sets of rope pushdowns - 10-15 reps
4 sets of machine preacher curls - 10-15 reps

Day 3 - Delts, Traps
4 sets of dumbbell military presses - 12-20 reps
5 sets of side lateral raises with a dumbbell - 10-15 reps
5 sets of reverse peck deck - 10-15 reps
4 sets of front lateral raises with 45 lb. plate - 15-20 reps

6 sets of heavy dumbbell shrugs - 10-15 reps

Day 4 - Back
5 sets of dead-lifts - 6-12 reps
5 sets of barbell rows - 6-12 reps
4 sets of close grip pulldowns - 10-15 reps
5 sets of chin ups - failure
2 sets of dumbbell rows sing arm - 6-12 reps

Day 5 - rest

Day 6 - Chest
5 sets of incline barbell presses - 10-15 reps
5 sets of flat bench presses - 8-12 reps
4 sets of dips - body-weight - failure
4 sets of cable cross overs - 12-15 reps

Day 7 - rest

* I also usually do 30 minutes of pre breakfast cardio on the treadmill on a 15% incline at 3 mph. I do this at least 3-4 times per week.

Do you have an inspiring bodybuilding success story? Tell us about it and send some pictures! You could be the next ProSource Featured Athlete!