Efford Rogers is one of the many athletes who will compete at the WNBF Mr & Ms Universe Bodybuilding Championships at the Lions Centre on Saturday.
Rogers, 27, is from St Vincent and the Grenadines. The 5ft 7in police officer has won many titles, including the 2007 WNBF International Lightweight Championship (Kansas). He was seventh in the WNBF World Championships at middleweight in New York last year.
‘I believe in a low volume high intensity technique incorporating rest pause in the off-season and drop set pre-contest,’ Rogers said.
‘Off-season I do no cardio but do so first thing in the morning on an empty stomach pre-contest. My cardio of choice is walking. Pre-contest I train five days per week.’
He eats five to six meals daily both off-season and contest. In the off-season he eats whatever is available.
‘Pre-contest I start my diet with 250 grams of carbs comprising brown rice, oats and peas. Protein starts at 250 grams and increases as the prep proceeds and comprises of fish, chicken breast, egg whites.
His advice to kids: ‘Whether bodybuilding or in other sport you must be disciplined and patient in order to succeed. Pay special interest to your academic education and educate yourself as much as possible with the sport you love.’
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