Age Began Training
I began officially training when I was 19 years old. I played all kinds of sports growing up, basketball, volleyball, and track and field, but I never hit the weights until I went to college.
Why did you start training?
I took a weight-training course at University of Portland that sparked the fiery high any trainee get after a great training session from hitting the weights. I loved the feeling of being on top of the world. It’s when you push for that last rep that your body is saying is impossible, but your mind power takes over and you just do it. It’s a reminder that you can always do more than you THINK you can.
Number of days per week you train:
7 days a week, not every day is high intensity but I do try to get my blood pumping in some way or another every single day.
Your Body part split:
I don’t break down my body parts by days. I assess my body and see what I’d like to improve on and make that my focus for the week, while integrating my favorite body parts to work on, such as biceps and back. I’ve heard great things about the body split method, but at the end of the day you have to evaluate your OWN body and see what works best for you.
I grew up in the boonies in Eastern Oregon in a town population of 1,000. I have seven siblings, so I always had someone to play with growing up. I didn’t know the meaning of privacy until I was 21 years old, that’s the first time I ever had my own room!!! I owned an exterior house painting business (brush and roll only) when I was 20 years old, so I have been on forty-foot ladders nailing down a harness. I believe the chance of being human is so small that we are ALL so very lucky to have an opportunity to make our mark in this world. I’m creating a fitness brand called OnePower, the idea that a sexy mind will bring about a sexy body. All the power is in our MINDS. Once we filter our thoughts, we are unstoppable.
Working with trainees has become yet another area of excellence for Robby. Guys will start with a phone consultation that analyze your submitted current eating and training plans and advises. Pretty soon they’re making plans to visit Venice to work in person with the Master. Robby’s Master Class gives the guest the total experience of The Black Prince’s Venice healthy bodybuilding Lifestyle “The best way to get in touch with Robby and start taking your practice and results to the next level is to email us at firstname.lastname@example.org. Robby has a huge following on his FACEBOOK pages. His book The Black Prince: Muscle vs Hustle keeps getting rave reviews, and selling like hotcakes.
How many days a week do you normally train?
3 DAYS ON, ONE OFF OR SOMETIMES 4 DAYS ON, 2 DAYS OFF
Typically, how long are your workouts?
45 MIN TO 1 HR
Do you train with a partner or alone?
ALONE , I WANT TO BE THE DRIVING FORCE BEHIND ME.
What time of day do you normally train?
What is your usual training routine?
BACK, LEGS, TAKE A DAY OFF. SHOULDER, BICEP AND TRICEPS TAKE ANOTHER DAY OFF. ABS EVERY OTHER DAY.
How many exercises do you normally perform per body part?
HVY WEEK 10, TO 1 LIGHT- WEEK -15- 16
How many sets do you normally perform per exercise?
4 TO 5
What is your favorite rep range for building muscle?
10, 8, 6, 5, 3
How long do you rest between sets?
HVY DAYS 1 MIN T0 1:50- LIGHT WEEK 1:50 TO 2 TO TWO MINUTES.
Do you do cardio regularly, only in the off-season, or not at all?
15 MINUTES X 3 TIMES A WEEK REGULARLY.
What do you think is the most difficult thing about training?
NOTHING. YOU HAVE TO LEARN HOW TO MAKE IT FUN. FALL IN LOVE WITH IT.
What is the thing you like the least about training?
I LOVE EVERYTHING ABOUT TRAINING
What is the thing you like the most about training?
EVERYTHING. IT IS A JOY ! EVEN NOW AT 66.
In the “off-season”, when you’re trying to build muscle, what is your typical diet?
SOLID COMPACT MEALS 8 TIMES A DAY. ON TIME, EVERY TWO- HRS. BEEF, 1/2 CHICKENS, POTATOES, RICES, SOUPS, EGGS AND HOMEMADE FRESH SOUR BREAD.
How many calories do you normally eat in the off-season?
2790 T0 3000
How many meals do you normally eat a day in the off-season?
What is the biggest change you make to your diet when preparing for physique competition?
WORKOUT PACE, INTENSITY LEVEL AND FOCUS ON MAKING SURE MY MEALS ARE EATEN ON TIME.
Some bodybuilders find that they must avoid eating certain foods –”problem foods”- because they tend to promote fat gain or water retention. What are your “problem foods” (or “problem supplements”), if any? Please list.
I HAVE NONE. I AM VERY REGIMENTED WHEN IT COMES TO ACHIEVING MY GOALS. THE KEY IS DISCIPLINE. YOU ARE THE MASTER OF YOUR FAITH.
Opposite to question 5, are there any foods that you purposely include in your diet because they tend to make it easier for you to lose fat or avoid water retention? Please list.
EAT AN ARMY OF FRESH VEGGIES , LEAN CUTS OF BEEF, CHICKEN, EGGS, AND FISH 2-3 SERVINGS A WEEK.
What do you find to be the most difficult thing about dieting when you are trying to build muscle?
LOVE EVERY MOMENT OF THE CHALLENGE
What do you find to be the most difficult thing about dieting when you are trying to lose weight and/or body fat?
THE REAL SMART BODYBUILDER IS GOING TO WORK IN THE OFF SEASON TO MAINTAIN CLOSE TO 10 % B=FAT.
In general, on a scale of 0%-100%, how much of an edge do you think supplements can realistically give a bodybuilder?
IT WILL BE DIFFICULT TO ACHIEVE A FULL MUSCULAR PHYSIQUE, ESPECIALLY WHEN YOU AGE. YOUNGER YOU MIGHT BE ABLE TO GET AWAY WITHOUT THEM.
If you could only pick one type supplement to use (e.g. pre-workout, thermogenic, protein, multi-vitamin/mineral, creatine, test booster) what would it be?
GLUTAMINE, JET MASS, MUTLT-VIT, CREATINE ON HVY DAY WORKOUTS ONLY. I HAVE NEVER USED ANY TYPE OF THERMOGENIC.
What would be your second pick?
Which types of supplements do you find make training or dieting easier? Please explain.
ALL THOSE I USE FROM GAT. JET MASS AMINO ACDS ,AMINO RECOVERY. GIVING ME SUSTAINED DRIVE.
What is the most common difficulty or problem you’ve encountered when using other brands of sports nutrition products?
I USED BEVERLY INTERNATIONAL, JARROW THERE QUALITY WAS 5 STAR. I NEVER SUFFERED THESE KIND OF DIFFICULTY WITH SUPPLEMENTS OR THE REPUTABLE COMPANIES I CHOSE.
How do you judge if a supplement is working or not?
HOW YOU TAKE SUPPLEMENTS, AND WHAT YOU TAKE IS VERY IMPORTANT. INCREASE OF STRENGTH, RECOVERY, MUSCLE PUMP, AND POSITIVE MENTAL ATTITUDE.
How long do you normally give a supplement to produce results before stopping?
I NEVER ENCOUNTERED THAT PROBLEM WITH THE SUPPLEMENTS I USED FOR OVER 20 YRS. YOU COULD FEEL THE DIFFERENCE. THE PHYSIQUE AND MINDSET WAS STIMULATED.
Do you use protein supplements? If so, please explain how and why you use them.
DURING MY PREPARATION TO POSE-DOWN AT GAT BOOTH. I HAVE USED GATS SUPERTIEN- PROTEIN. LOVE THE CHOCOLATE. CREAMY DELICIOUS..
Does it matter to you if a supplement tastes good?
NO. PROTEINS DRINKS GIVE YOUR TASTE BUDS A RING.
Before you joined Team GAT, which GAT products, if any, had you heard about?
NONE ! I USED JARROW FORMULA FOR OVER 2O YEARS.
When you joined Team GAT, which GAT products were you most interested in trying first?
I HAD NO IDEA GAT EXISTED. CHARLIE OF GAT INTRODUCED ME TO GAT SUPPLEMENTS.THEN HE SIGNED ME ON AS A SPOKESMAN FOR GAT. NOW ON EMAIL SOMEONE TELLS ME THEY LOVE GAT PRODUCTS. MY WISH IS THAT GATS SALES GO UP.
Which GAT products are you currently using? Please explain how they help you.
AMINO CAPS, JET MASS, AMINO, RECOVERY, THESE THREE: SPEEDS MY RECOVERY UP, INCREASED PUMP, STRONGER BLOOD FLOW. I TAKE BEFORE AND AFTER WOROUT SESSIONS. HIGH ENERGY ALL DAY LONG.
What do you think is the one thing that most supplement companies fail to take into consideration when making supplements for bodybuilders?
SUGAR, SODIUM CONTENTS, QUALITY PRODUCT.
Do you use different supplements during the off-season vs. the on-season? Please explain.
TO BUILD MUSCLE I EAT 8 TMES A DAY IN THE OFF SEASON.NO SUPPLEMENTS. GLUTAMINE, AMINO ACIDS AND OTHER MICRO NUTRIENTS ARE INCREASE DURING TOURS AND EXHIBITIONS SO MY FANS SEE ME AT MY BEST.
What, in your opinion, is the most important benefit a supplement can provide you with during your workouts?
HEALING, EMPOWERMENT OF THE MEALS EATEN, RECOVERY FROM WORKOUTS. BETTER DIGESTION OF MEAL.
What type of supplement, if any, have you found to help you recover from workouts faster?
I HAVE USED PROTEIN POWDERS, GLUTAMINE AMINO ACIDS, VIT C. SINCE SIGNING WITH GAT- I HAVE USED JET MASS, AMINO ACIDS AND THEIR AMINO RECOVERY DRINK.
For the beginner just starting out, do you recommend that they use any supplements? If so, which type or types?
VIT C, GLUTAMINE, EFAS, FISH OIL
Do you have any pets? Tell us what type and their names, if so.
I HAVE KOI FISH IN MY BACKYARD POND.
Besides bodybuilding, what do you like to do for fun?
FISH, READ, LISTEN TO MUSIC, SING ALONG, WRITE POETRY, MOTIVATIONAL QUOTES
Favorite TV show?
NOT THAT BIG OF A TV PERSON. MOVIES WOULD BE MY CHOICE. BUT I WATCH NATIONAL GEOGRAPHY AND I’M BIG FAN OF UFO INVESTIGATION SHOWS
Do you prefer blonds or brunettes?
BLONDS, RED-HEADS BRUNETTES.
What’s the thing you like the least about bodybuilding? And the most?
I LOVE EVERYTHING ABOUT BODYBUILDING.
Most common question you are asked by fans?
HOW DID I BUILD SUCH HUGE BICEPS, DID WEIDER USE YOUR UPPER-BODY TO DESIGN THE WEIDER BUST.
World Series pick?
SAN-FRAN, TEXAS THEY ARE DUE, YANKEES, CINN, BALTIMORE,AND WASHINGTON
Favorite type of beer?
I HAVE NEVER HAD ANY TYPE OF ALCOHOLICS BEVERAGES. EVEN BEER!
NAME: Hedda Royce AGE: 33 WEIGHT: 118 during competition, 128 off season HEIGHT: 5’6″
WHEN DID YOU BEGIN TRAINING?: I began weight training at age 10 to compliment my tennis tournament training regimen.
WHY DID YOU START TRAINING?: To compliment my musculature for tennis. Ended up enjoying the fitness part the most! And that grew into a passion for me leading to education and certification and obviously an appreciation!
BODYBUILDING TITLES: NPC Figure Competitor
NUMBER OF DAYS PER WEEK YOU TRAIN: 6
YOUR BODY PART SPLIT:
Lifting: 2 days on, 1 day off
Day 1: chest, hamstrings, glutes, back, abs
Day 2: OFF
Day 3: quads, glutes, abs, calves, Shoulders
Day 4: OFF
Day 5: biceps, triceps
For Cardio during show season, I do stairs and/or elliptical twice a day for 30-45 minutes. I also teach several spin classes during the week, which I love! That’s the best part — having everyone do the cardio with me! Off season, I teach spin, go to boot camps on the beach, hike, bike, surf, pilates, run, and walk. Technically, I never take a day off of cardio because to me a 3 mile walk is recovery!
SAMPLE BODYPART ROUTINE: I choose legs, since they are my favorite part to workout and need the most work! Frequently I mix up the order, change the weights, and in different exercises that focus on the same muscle. I may start with 4 sets of Squats, 4 sets of leg press, walking lunges all around the gym holding dumbbells, the butt blaster (my favorite machine of all time at Gold’s Gym Venice!) and 3 sets of leg extensions.
FACTOID: I am an artist, jewelry designer, numismatist, and a gourmet chef currently dabbling in raw vegan delights! I am also the designer and manufacturer of a women’s workout glove company called G-Loves. You can see my designs at the end of my video workout!
SUPPLEMENTATION: Multi-vitamin, aminos, probiotic, and enzymes.
NUTRITION: During show prep, my diet is strictly 6 meals consisting of lean protein, green veggies, and a few carb sources. Lean proteins such as tilapia, salmon, cod, chicken, ground turkey, egg whites, whey protein and flank steak. My few greens include asparagus, green beans, broccoli, and spinach. Carbs come only from brown rice, oatmeal, and sweet potato. Fat sources are solely olive oil and flax oil. Off season, I open my diet to predominantly raw vegan foods. Lots of fruits and veggies to detox and recoup my body and make sure I am a healthy woman!