(This is a profile featuring competitors in this Saturday’s Guam International Fitness Championships at the Leo Palace)

Name:  Frank Cota

Age: 24

Competing in what category:  Men’s Physique

General Background: North Kingstown Rhode Island,U.S. Navy Military Working Dog Handler. Married with one son. Hobbies are weightlifting and hanging out with family. My first time competing was June 2014, men’s physique in the South Jersey Championship.

How did you first hear about the Championships and what motivated you to compete?:  I enjoyed competing so much I immediately looked into any type of bodybuilding shows on Guam when I got here in September 2014.

How long have you been training?: I first started lifting weights as soon as I got into high school.

What’s your training regimen/strategy?: I train six days a week. Monday chest, Tuesday bicep/tricep, Wednesday shoulders, Thursday back, Friday legs, Saturday whole body and Sunday is rest.

Top 5 must do exercises: Incline bench press, pull ups, deadlifts, squats and dumbbell curls.

Daily diet: Consists of chicken, sweet potato, brown rice, lean turkey, lean beef, green veggies, oatmeal, almond butter and rice cakes.

Highlights and struggles during this prep: I will be 12 pounds heavier then the last competition so adding more muscle from the off season. Struggles would be keeping the diet perfect and not missing any meals.

Favorite song to listen to while working out: Five Finger Death Punch – Meet the Monster

Tip of the day: If you want to see results from the gym it all starts with your diet. Proper nutrition is where you get your results.

PHOTO GALLERY BROUGHT TO YOU BY:

Men’s Physique competitor Frank Costa gets ready at Paradise Fitness for this weekend’s big physique championships. (photo by Richard Camacho IV)

Men’s Physique competitor Frank Costa works his biceps as he wraps up preparation for this weekend’s physique championships. (photo by Richard Camacho IV)