Built for Success
When Midtown Athletic Club in Rochester member Mark Constantino's 13-year-old cousin Cameron was diagnosed with aplastic anemia, a serious blood disorder, he and two members of his large family decided to do something unusual to show support for him.
They decided to ditch their unhealthy habits and pursue something completely out of their comfort zones as a sign of strength and unity for Cameron.
Mark, his cousin Sam, and Sam's daughter Sophia decided to become natural bodybuilders and compete in a fitness show.
In 2014, Mark, who owns Constantino Dynamics and books concerts and events in and around Rochester, participated in the 60-Day Transformation Challenge and lost 25 pounds. In order to compete in his category at the OCB NYS Natural Championships, he would need to lose an additional 13 pounds, plus gain the lean muscle mass needed to excel in a fitness competition.
To do so, Mark embarked on a strict nutrition and workout plan that would deliver the results he needed to compete. Natural bodybuilders create their show-ready bodies through hard work, clean eating, and total dedication, and absolutely zero steroids. The commitment level is significant.
Mark, a five-year member of the club, began an intense training program in April of last year to prepare for the November 2015 competition.
He says, "The club became my second home, and the only place in Rochester I could go to achieve the fitness goals I needed to achieve in order to compete."
He began working out at the club twice a day (at noon, and again at 5pm) seven days a week, following the guidelines of his trainer. His noon sessions were fasted cardio work, lasting between 30-60 minutes. He would follow up these workouts with his favorite Solar Plexus smoothie at the cafe, subbing water for the orange juice to minimize his sugar intake. He would also order a chef salad with chicken for lean protein.
Mark would then head back to work, and return to the club for his second workout session at 5pm, where he would do major muscle group work, followed by another 30-60 minutes of cardio.
His diet was equally challenging.
While Mark was eating up to seven meals throughout the day, the portions were small and the meals themselves were restrictive and included minimal fat and minimal complex carbs. Egg whites, oatmeal, chicken salad, tuna, and tilapia were included, but pizza, candy, and cookies (three of Mark's favorites) were big no-nos.
But Mark was dedicated to achieving his fitness goals, and throughout four months of extreme dieting, Mark didn't cheat once, even though he quickly tired of eating the same things day in and day out. He also didn't consume a drop of alcohol the entire time he was in training.
"Sticking to a strict diet plan is absolutely necessary when prepping for a bodybuilding competition because of the need for the body to show definition, lines, and cuts. A single cheat meal can negatively affect how a body looks, and if I was going to do this, I was all in. No cheating!", says Mark.
As a result, Mark often felt cranky, hangry, and groggy, but me muscled through and arrived at competition day feeling confident, a fresh spray tan ("necessary to show the dark lines and the shadowing effect on muscles under the bright lights of the show,") in place.
While most bodybuilders select a single division in which to compete, Mark elected to compete in three divisions (Men's Tall Physique, Men's Debut, and Men's Open) because the OCB NYS Natural Championships was his first show and he wanted to go all in.
That strategy proved successful for Mark, as he had an incredible first competition.
Mark earned three trophies, one in each of the three divisions in which he chose to enter. In Men's Tall Physique, Mark took home third place in a division of 46 men. In Men's Debut, Mark also nabbed third place, and in Men's Open, Mark took home fifth place, the trophy of which he's the most proud because the most experienced and best natural bodybuilders compete in this division.
He followed up his wins with candy, lots and lots of candy, and a photo shoot in the Group Exercise studio with friend, professional photographer, and Membership Director Ben Ferro. He also indulged in a 2' x 2' cookie cake, made by Macri's Deli in his hometown of Canandaigua, NY. Don't worry. 18 members of his family also helped him eat it.
And he's not done yet. Mark has decided to compete in more fitness shows, one on March 29 and another on April 9. His efforts have also inspired other Midtown members to train and compete along with him.
Mark credits Midtown associates with helping him achieve his goals. Mark says, "Everyone from the front desk to the cafe to the fitness floor went out of their way to offer me encouragement and motivation. Along with other members, they were incredibly supportive of my efforts, and provided much-needed motivation."
Amazing work, Mark. We're proud of you!