Ed “Old Superman” Cook always enjoyed weight training and bodybuilding. He was a bit heavier as a kid until the age of age 15 until he started to do more outdoors sports like water and snow skiing. Ed started weight training then and liked what was happening. At the age of 40 though, he completely stopped training all together and by the time Ed was 48, he was back out of shape. Soon after, he would make a transformation that would turn heads and motivate the thousands. This is Ed’s story.
- Name: Ed “Popps” Cook / oldsuperman
- Age: 58
- Height: 5′ 11”
- Weight (Contest): 220
- Weight (Off-Season): 245
- Body Fat: 9%
- Hometown: Charlotte, NC
- Gym: Many
- Profession: Manufacturers Representative, Writer, Motivational Speaker.
What got you started in bodybuilding/fitness?
What keeps you motivated to train?
What workout plan has worked best for you?
I really mix things up a lot when I train. I do this to always attack the muscles from a different angle so all of my muscle fibers get challenged.
What is your philosophy about cardio?
Do you prefer HIIT or steady state cardio?
What are your top 5 favorite exercises?
- Incline Dumb Bell bench
- Seated DB arm curls
- Seated cable rows
- Arnold shoulder press
- Lunges (love hate relationship)
What is your philosophy about nutrition?
The concept my coach says, is once you get to a steady BF and LBM ratio, you can live a 90 – 10% clean eating life style for bbing. What that means is, you eat 90% clean and if your at a birthday party you still eat clean for most of it, yet you have a moderate piece of cake and ice cream. If you out with the guys Monday night, you eat clean, yet have 2 pieces of pizza. You have your cheat meals on your birthday, fathers day, Easter etc. I had a cheat meal on Dads day last year just weeks before Nationals, YET I WAS LEAN! So it had no affect on me.
It’s all about having a plan and sticking to it. Once get there to your ideal, and you maintain it for a few years, you learn what works and what doesn’t. We are not all the same, yet it never ceases to amaze me how the fat peeps are always the exception. I know all about it, as I was a fatty too with all the excuses! So ….don’t BS me.
What nutrition plan has worked best for you?
I eat 6 or 7 times a day. Boy, it would take a lot to give a detailed diet. Let me just outline it this way: I eat about 200 to 600 grams of carbs a day. They are low to medium glycemic like red or sweet potatoes, brown rice, and oats. I eat about 370 grams of protein a day. Mostly eat lean red meat once a day and the rest is eggs, fish, chicken, turkey breast, and buffalo. I eat one cup of veggies from the green family each day. I eat several green salads a day.
What is your favorite cheat food?
Big Mac’s! I know there are better burgers out there, yet there is something about chowing down 6 of those things at one sitting! I eat 1 to 2 cheat meals a week.
What is your favorite health food?
Sushi! Can’t get enough of it and IMO, the right combinations of rolls and sashimi you just can’t beat it!
What supplements have given you the greatest gains?
Your branch chain amino acids and your building block amino acids like L-Arginine for vascular pumps, and creatine for fuller pumps and strength. L-Glutamine for repair and and building of muscle tissue.
What does your pre and post workout nutrition consist of?
Which tools have helped you most with your nutrition and training?
It would have to be proper nutrition.
Have online resources (social networks) helped you in your training?
We live in a wonderful time when there are so many options and tools to help us succeed in our goals. So many resources at your finger tips with articles on any aspect of training and nutrition. A profile page easy to set up and list all the things important to you in your fitness goals. There you can add friends that have the same goals and interests as you! Make daily reports and comments. Journals and blogs. And, of course there are the forums. A community of people who’s experiences and opinions are unique to their own lives and situations! www.MuscleDog.com seems to have it all for the sports minded enthusiast, to the HARD CORE COMPEITOR! I LOVE IT!
Who are your favorite fitness/bodybuilder competitors or role models?
This is an easy one! I have had the privilage to have met many top pro IFBB Pro bodybuilders, and non can compare with Jay Cutler! He is the kindest and most giving men I have ever met. Next would be The Arnold! One of a kind for sure!
What obstacles have you had to overcome? (injury, illness, relationships ect)
Two years ago last October I was out riding my bike when a van crossed the intersection and hit my. Sprang both wrists, tore my meniscus in my right knee. Ruptured a disk in my neck and lower back sprang sacrum. It was 9 months out from Masters Nationals. I still suffer from most of those energies.
What was the biggest mistake you made when you first started training?
This is a hard on as I did it all right. I guess you could say, I waited too long to get started! Yet!!! It’s never too late to start!
What tips would you give to a beginner?
You have to want it more then not want it! I believe we all get what ever we believe we deserve in this short life. If you don’t make it happen, it never will. Most people lack the consistency and intensity with their diet and training, and that is why they fail. Look at my before pictures. That was 8 years ago. I did it at 48! I’m 58 and I’m still making improvements. If I can do it, then you can do it!
What are your future fitness goals?
I started chasing the Pro-Card in 2008. I will do it again on July of 2014.