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SHAUN CRITZER
1998 Teenage Virginia
1999 Teenage Virginia 1999!!!

Hampton, Virginia: June 12, 1999, Shaun has successfully defended his Title and is Teen Virginia for 1999 setting a new state record for 2 consecutive years. His posing routine was awesome getting the whole audience involved. The thunderous applause clearly showed their favorite and no one was shocked when Shaun got a perfect first place score of 5 points. Now on to the 1999 Junior Olympics.
I was born on November 9, 1980 in Charlottesville, Virginia. Growing up in my town was great, there was always something going on doing with athletics so I was never bored. I was a good athlete growing up, but never really excelled due to the fact that I was just plain Skinny!! When I got to high school I was trying out for the basketball team. The coach said that I had great playing ability but just needed to a get a little bigger for next season, to be able to keep up with the "big boys".
That's when it all started for me. November of 1994, I went into Gold's gym as a 115 pound runt!! No arms, no calves, or legs, Nothing!! But with 3 years time, consistency, dedication, hard work in and out of the gym, and a well thought out diet, My work would pay off.
On April 18,1998 as a 17year old, I would enter my first bodybuilding competition. The Virginia State Bodybuilding Championships, I won the overall title and became, Mr Teenage Virginia 1998, after that I decided to try my luck at the Junior Olympics just 3 months later, I also won the overall title there and became the 1998 Mr Teenage Junior America.
Through the encouragement and help of God, my Mom, Dad, Sister,Brother-in-law, Girlfriend and the "boy's from the gym", I have been very successful and happy from the wonderful payoffs that bodybuilding has to offer. I know that if anyone will put the time and effort into bodybuilding or anything for that matter, they can accomplish anything!!
This year (1999) I am entering once again the Virginia State Bodybuilding Championships, the Junior Olympics, and later in the year, the Musclemania in California.
I currently attend Piedmont College in Charlottesville, VA and plan to transfer to Virgini Tech, in about a semester or two, to finish my degree in Physical Education, with a concentration in Sports Medicine.

200 pounds (off season)


Shaun Jr Olympics

Dynamite Six Pack
BRONZE MEDAL ??? NO WAY

BEST BACK: Shaun Critzer

MOST MUSCULAR: Shaun Critzer

DEFINITION PLUS: Shaun Critzer

Best Color: Shaun Critzer

18-19yo Tall Class

Shaun 2000

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Shaun 2000



Getting ready for a bodybuilding show is the hardest thing i've ever done in my life! And I love it! It all starts for me at around 12 weeks out, well, that's when I cut out Burger King and McDonald's anyway! The first things I will cut out of my diet (other than fast food), are all of the overly starchy foods and added sugar. The sugar changes to Equal, all breads and pastas are cut out and fruits are limited to 2-3 servings a day. My main food sources throughout the 12 week dieting phase are as follows. Carbs- Brown Rice, Sweet Potatoes, Oatmeal, Broccoli, Spinach, Banana (1 a day and cut out 4 weeks out), and other mixed vegetables.
Protein- Lean Ground Beef, Chicken, Tuna, Salmon (limited and cut out 2 weeks out), sushi, and Team Bodybuilding Protein supplements (2-3 servings daily) Fats- Salmon (Limited and cut out 2 weeks out), Natural Peanut Butter (Cut out 6 weeks out), and flax oil. Water- 2-3 gallons daily
>A meal plan may look something like this:
Meal 1: Banana, 8 Egg whites, bowl of Oatmeal, Coffee and supplements
Meal 2: Chicken and Rice Meal 3: Sweet Potato and Lean Ground Beef Meal 4: Tuna and Rice Meal 5: Protein Drink (Post Workout) Meal 6: Oatmeal and Egg whites
Note: In between meals I take 1 serving of Protein powder and post workout I take 2 servings. I also eat mixed vegetable with every meal and supplement with flax oil at every other meal.
As far as supplements go, I stick with the basics and use only Team Bodybuilding products as I feel they work best for my body type. I use Protein powders, Creatine (cut out 2 weeks out), Glutamine, and a thermogenic that I make up from over the counter items (that's my fat burning secret), it consists of 1 Vivarin pill (Caffeine), 1 ephedrine pill (Herbal Mau-huang), and 2 aspirins. It's really just and "ECA" stack that you hear of hundreds of companies selling for big bucks, which you can make up for just a couple of dollars a month!
When it comes to my training philosophy, I don't train my training one bit (this was taught to me in a phone consultation with natural bodybuilding superstar, Skip La Cour), I now understand his philosophy that if you go from training Hard and Heavy in the off season, to training light and with the high reps during precontest, your body will in fact lose muscle. It takes big weights to get big muscles! Bodyfat loss is not a matter of how much or how little weight you are lifting in the weight room, it's done at home in the kitchen and in the cardio room. I train with weights four days a week splitting my bodyparts up as follows:
Monday- Chest, Bis, calves, forearms and Cardio Tuesday- Legs, (Including glutes and inner-thighs), abs, and cardio Wednesday- Off Thursday- Shoulders, Tris, Calves, and cardio Friday- Back, Traps, Abs Saturday- Cardio, Abs, Calves, and forearms Sunday- Off
Cardio as you can see is done 5 days a week starting around 6 weeks out, in the beginning it's more like 3-4 days a week and I try to up the intensity a little every week.
When the final week rolls around it's all or nothing and this period I have found can make or break you! Don't do anything dramatic at this point! All focus on being your best from this point! Oh the joys of carb depletion!!! Starting on sunday before the show I will drop my carbs by 50%, each day until tuesday, I will continue to drop the carbs by 50% but never will fall below 38 grams of carbs (anyone who has been that low understands why). Protein during the last couple of weeks is actually a bit lower then normal due to the fact that if you have to much, it could actually have you holding water, and or bodyfat. Do however keep it consistent and never "play" with your protein intake in the last couple of days. When it comes to sodium, I haven't really tried sodium depleting or any method like that, though I do know people whom have gotten tremendous results from it (IE- Skip La Cour). As a general rule of thumb, I say that all saturated fats are eliminated until you have that trophy in your hand. Water consumption is something that is very important in the last week if you want to be bone dry. While carb depleting you should increase water by 2 times. If your drinking one gallon you should now drink 2. I go up to 4 gallons while carb depleting then when loading back up on Tuesday at noon I drop the water down by a gallon each day eventually getting to 1 gallon on Friday and only sips from 5 o'clock that evening till the show. When carbing up, I start on Tuesday with 100 grams, Wednesday 200 grams, Thursday 300 grams and from then on I play carbs one meal at a time. If I look a little watery, I will drop the water and carbs down a bit. If I look flat, up go the carbs! Also the night before the show, I drink a formula I read in a Flex Magazine, it is 50 ml of glycerol, 8 oz of wine, 5 grams of creatine, and add water to dilute if necessary, the night before I won Mr. Teenage Junior America I tried this and it worked wonders for me!
When it comes to Tanning I think you can never be too dark as the lights on stage are pretty Bright! I start tanning outside or in a tanning bed the first day of precontest mode (12 weeks out). I also use Thimuocase a cream you rub on that dries the water out of your skin to get that freaky ripped look with veins popping out everywhere! Protan applications start on Wednesday Before the show. My girlfriend (Jennie) applies one coat in the morning and one in the evening, following that agenda, by Friday, i'm usually no longer Caucasian.
I also practice my routine everyday as well as the mandatory poses, YOU MUST SHOW YOUR CONFIDENT THAT YOU ARE THE WINNER! I have been told on more than one occasion that it was my stage presence and posing that pushed me over the edge for someone. Even if I wasn't the better physique, by utilizing your best poses and creating the illusion of Mass, Symmetry and Proportion, I sure did go home with the titles of 1998 Mr. Teenage Virginia, 1998 AAU Mr. Teenage Junior America (Tall class winner and overall winner), 1999 AAU Mr. teenage Virginia, 2000 NPC Drug Free Mr. teenage Virginia and hopefully some day we can extend that resume.
It is my sincere hope that the sport of Natural Bodybuilding is headed in a forward direction, it is our responsibility and duty to teach the youths of our country that drugs are not a necessity to look good and feel good. I am proof that it is not even required to be ranked one of the top teenage natural bodybuilders in the country. I started out at a beyond skinny 115 pounds, not the greatest genetics in the world for bodybuilding, but with a heart that will continue to be willing to tackle any obstacle in bodybuilding or anything I face in my life I will succeed in everything I choose to do. And until I attain all the goals on my agenda, i'm not done... nor will I ever be, and that is why I love it so much...
Contest History: (In chronological order)
AAU 1998 Virginia state Bodybuilding Championships- 1st place teenage AAU 1998 Mr. Teenage Junior America- 1st place (Tall class) Overall winner 16-17 year old class. AAU 1999 Virginia state Bodybuilding Championships- 1st place teenage AAU 1999 Mr. Teenage Junior America- 3rd place (Tall class) NPC 2000 Pittsburgh Bodybuilding Championships- 3rd place Teenage class NPC 2000 Drug Free Virginia State Bodybuilding championships- 1st place Teenage class; 6th place Men's Open, Middleweight




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