Jeff Rodriguez Thread

[Dave P]

Jeff "Jrod" Rodriguez, runner up at both the 2006 and 2007 NPC Team Universe (MW Class) will be talking and answering questions about his training and diet! Feel free to post your questions and comments!

[jrod]

It seems appropriate that I should introduce myself.

I am 23 years old and have been training for 6 years. I did my first shows in 2005: the Chico Show (non-sanctioned local show) in which I won the overall and, one week later, the NPC Contra Costa in which I placed 5th as a middle weight. (I dieted 2.5 weeks for these two shows and at the time I thought this was enough!). In 2006 I did the NPC Contra Costa again and placed 2nd to the eventual overall winner, and later that year I did the NPC Team Universe in which I placed 2nd. Finally this year I did the Team Universe and again took 2nd. Now, it’s back to off-season and I’m 345 days out of the 2008 Team Universe.

I’m looking forward to this thread; thanks for starting it, Dave.

--Jeff Rodriguez

[str8flexed]

welcome jeff, although now I really really look bad by comparison LOL

[hossjob]

Look forward to this thread and learning from it!

BTW Layne, you never look bad bro!

[Ninja Loco]

Damn you look unreal. Welcome, bro. I look forward to learning from you.

[jrod]

Thanks guys.


Layne, haha, I don't think so; hopefully this thread will be half as interesting and informative as yours.

[ScorpioChiq]

J, What does your pre-contest diet look like?

[daeagles]

Did you say somewhere you drink up to 4 gallons a day pre-contest then cut it down on the last 2 days

[jrod]

J, What does your pre-contest diet look like?

The basic idea is high protein, moderate carbs, low fat. For the 2007 Team Universe, I started 14 weeks out with about 3,900 calories. I gradually reduced calories each week (by about 100-150 calories) until I hit my low point, at 2 weeks out, of 2,400 calories.

Here was the basic structure of my diet:
MEAL#
1) High GI Carbs, Protein

TRAIN
Pre: Dextrose, Whey
Mid: Dextrose, Whey
Post: Dextrose, Whey
25 min post: Dextrose, Whey

2) 1 hr post: High GI Carbs, Protein

3) 2 ½ hr post: High GI Carbs, Protein

4) Low GI Carbs, Protein

5) Low GI Carbs, Protein, good fats

6) Low GI Carbs, Protein

7) Low GI Carbs, Protein, good fats


Towards the end of my diet I got protein from whey, tuna, and egg whites; while carbs came from dextrose, rice cakes, and plenty of delicious broccoli.

[jrod]

Did you say somewhere you drink up to 4 gallons a day pre-contest then cut it down on the last 2 days

Close. Here is what I did (pre-judging on friday, finals on saturday):

I made sure to drink at least 3-3.5 gallons (though sometimes I drank more if I wanted since crystal light tastes great; especially when dieting) throughout my contest prep until the last week. From Saturday to Wednesday of last week, I drank 5 gallons. Thursday (1 day out) ~1.25 gallons; Friday ~1 gallon (about 50 oz before stage, about 80 after), Saturday ~60-70oz before stage (rehydrated afterwards!).

[KentuckyCelt]

You look awesome man, can't believe the cuts in that back.

Do you have your routine posted anywhere? Curious what it is, how much cardio you do, etc.

Good work !

[DEDICATE92]

Jeff,

You look amazing, those glutes are sick !! What do you do for your precontest cardio?

[cleanbulker]

great physique man!

what are your poundages like, just wondering as I would love to know what is took toget to where you are.

anything specific that gave you a boost training wise?

thanks, and great job man!

[Toddbz]

Fantastic shape and separation. Glutes and hamstrings are off the charts.
Welcome.

[jrod]

great physique man!

what are your poundages like, just wondering as I would love to know what is took toget to where you are.

anything specific that gave you a boost training wise?

thanks, and great job man!

These poundages are on good days (but not records). All in a 4-6 rep range.

Bench: ~315
Squat: ~375
Triceps extensions: ~160
Barbell curls: ~165
Stiff-legged deadlifts: ~415
Barbell Rows: ~335


As for the boost, I usually drink coffee before training.