Name: Shavis Higa
Hometown: Aiea, HI, USA
Height: 5'3"
Weight: 165 competition, 180 off-season (next year: 176 competition, 190 off-season)
Physique and competitive goals set and reached for 2009
In the past, I have won the bantamweight, lightweight, and welterweight classes at the USA. For 2009, my goal was to win my fourth different weight class in a pro qualifier, the middleweights. Since they also started giving out three pro cards to class winners at the USA, a secondary goal was to get one of those. I knew it wouldn't be easy, because the three heaviest weight classes (lightheavy, heavy, and super heavy) are at an advantage. I weighed in at 169 pounds, heavier than ever. But it was still on the lighter end of the class, which tops out at 176 ¼. More importantly than that though was that my condition was not as sharp as usual. In my first appearance as a middle, I took third. It was encouraging to see the class winner, Daryl Gee, beat out the lightheavy and earn one of the three pro cards. He also took second place just a week later at his first pro show in Jacksonville. Since he was only 175 pounds, that showed me that you don't necessarily have to be right up near 202 to do well in that division. After the USA, I really wasn't sure what I should do next. I talked to a few people, including
Rich Gaspari. I told Rich I was thinking about doing the Nationals, but I wanted to work with someone on my nutrition and didn't know who to use. Rich immediately suggested Neil Hill, who has been working with
Flex Lewis since he was a teenager, and who also works with a lot of top UK bodybuilders. Neil is also part of
Gaspari Nutrition, so it was a perfect fit. The prep was not easy, because I had to do everything Neil told me and he shows no mercy when it comes to getting into excellent shape. But on the other hand, this was an easier prep than ever because someone else was making all the decisions for me. There was no guesswork involved. Every few days I would send him pictures, and he would let me know what adjustments to make to my diet or cardio. By the time the Nationals arrived, I was in the best condition of my bodybuilding career. I weighed in at 164, just a pound under the welterweight class limit, and won with a perfect score. That qualified me for pro status in the IFBB. It's been a couple weeks since then and it still hasn't sunk in that I'm a pro now. The main feeling right now is just relief. I had never done both the USA and Nationals in the same year before, and I was dieting throughout most of 2009. Now I just want to relax for a little while!
Most memorable appearance of the year
I was a little bummed that I had to miss the
Olympia Weekend this year because I was already deep into my prep for Nationals at that point. The 2008 Olympia expo was the first appearance I made for Gaspari Nutrition and I still remember it like it was yesterday. I had never met so many pro's before in my life! A week before the Nationals I guest posed right here in Hawaii at the NPC Paradise Cup. The last time I was on that stage was in the late 90's when I was a bantamweight. It felt great to be able to show my hometown crowd a little sneak preview of what I would be bringing to Florida the next weekend. People were coming up to me after to tell me how great I looked and how they were sure I would win my class. That gave me a nice boost of confidence, but I still knew nothing was for sure until the Nationals were over and I actually had the first place trophy in my hand. Thankfully that's how it worked out!
Favorite new Gaspari Products of 2009
My favorite new product is one I didn't get to really start using until after the Nationals –
Real Mass. I love this product! It's not a weight gainer. I consider it a complete meal, with the perfect ratio of protein, carbs, and fats. It even has fiber in there and vitamins. Now that my long diet is over and I am getting back into a gaining mode, Real Mass is going to be a very important part of my overall nutrition program. For the shows, I started with
Cytolean V2 for my fat burner and switched over to
Mitotropin for the last four weeks. How did they work? I think the contest photos from the Nationals answer that question. What I really liked in addition to the extra cuts they carved in was the energy the products gave me without that jittery ‘wired' feeling that other fat burners always give me.
Looking forward
Obviously now that I have a pro card, my next step is to compete in a 202 show. As for when that's going to happen, I can't say right now. I have talked to
Neil Hill and he feels that with an additional 7-8 more pounds of quality muscle, I could be very competitive in the 202 class. Realistically, I know that the majority of that mass needs to go to my back. The top 202 guys like Dave Henry and Kevin English have excellent back development, and right now mine is not quite at their level. I have a lot of work to do back there, but I am up to the task. I have a lot of support from my friends, family, and the team at Gaspari Nutrition, as well as the full range of excellent products to help me. I may compete in the fall of 2010, or it could be an early 2011 show. I won't get up on the pro stage until I know I'm ready, bottom line.
Bodybuilding Background:
How long have you been bodybuilding?
I've been competing in bodybuilding since 1996.
How did you get started?
At the age of 15, I started lifting for baseball. In my sophomore year, I did not make the varsity team because the coach said I wasn't strong enough to play at that level. Weight lifting then got a bit more serious. I started buying Bodybuilding magazine to try and follow what the pros did. At that time, I never thought about competing--I just wanted to look like those competitive bodybuilders. In 1995, my cousin invited me to a bodybuilding contest that he was entering. A year later, I entered my first bodybuilding contest and was hooked.
Why do you train? What motivates you?
I've always loved the gym atmosphere. I train because I love that skin bursting pump and pushing all those heavy weights. I train to stimulate my muscles for growth. There are a lot of things that motivate me. My biggest motivator comes from my passion within. I have this crazy passion for the sport of bodybuilding. Another motivator is inspiring others the way I've been inspired. Dreaming of becoming a professional bodybuilder also motivates me.
What are your goals?
My short term goal is to take one contest at a time, and to make the necessary improvements to get better each time. My long term goal is to become a successful pro bodybuilder and to turn that bodybuilding success into a money making one.
What are the underlying principles behind your approach to bodybuilding?
Bodybuilding is a lifestyle. Training is only the tip of the iceberg. Beneath the surface is where majority of the results come from. Eating the proper nutrients in the right amount, not skipping meals, getting enough rest, effective supplementation.
What does the phrase "Push Harder” mean to you?
"Push Harder” is what champions do. In competition, 100% isn't good enough. Champions go above and beyond. This is what Gaspari Nutrition has done for me. With the help of Gaspari Nutrition, I've been able to Push Harder into a new level of competition.
What advice would you give to someone who is just getting started as a serious bodybuilder?
Be patient. Never rush results. Gain as much knowledge as you can and use what works best for you. Stay dedicated.
Favorite Body part(s): Legs
Favorite Body part to train: Back
Favorite Exercise(s): Barbell row, cable row
Favorite Cheat food(s): Burgers, fries, Cheesecake
Favorite Movie(s): Taken
Favorite TV Show(s): National Geographic and ESPN
Favorite Actor(s): n/a
Favorite Sport(s): Football and Baseball
Favorite Music to train to: House
5 Songs that get you pumped: n/a
Supplementation:
I use the entire line of Gaspari products, cycling them on and off through out the year.
I use SuperPump250 just before I go to the gym, SizeOn during my workout, and IntraPRO with some simple carbs for my post-workout shake. In my contest phase, I'll mix SizeOn with vanilla IntraPRO for my post-workout shake, instead of an intra-workout shake.
I start Cytolean at 8 weeks out from a contest.
I cycle PlasmaJet on and off throughout the year.
Sample Off-Season Diet (include supplements)
- 2c rice, 2eggs, 3/4c egg whites, orange juice
- Real Mass
- 7oz chicken, 2c rice, Anavite
- same as meal 1
- Superpump250 (preworkout), Sizeon Max Performance (intraworkout), Real Mass (postworkout)
- 8oz steak, 2c rice, sweet peppers, pineapple
- 2 scoop MyoFusion, 1 Tbsp almond butter, before bed
Sample Pre-Contest Diet (include supplements)
- Oatmeal, eggs, kiwi, banana
- 2 scoop IntraPro
- Chicken Breast, potato, sweet peppers, pineapple
- Fish, brown rice, broccoli, apple, Anavite
- Superpump250, Sizeon Pre-Contest, Intrapro & waxy maize
- Steak, potato, sweet peppers, pineapple, Anavite
- Myofusion, almond butter
Sample Off-Season Training per Body Part
Day 1:
- Dumbbell row 5 x 8-10
- Pulldown 5 x 8-10
- Low cable row 5 x 8-10
- Bbell row 2 x 10-12
- Hammer row 2 x 10-12
Day 2:
- Incline smith machine press 6 x 10-12
- Incline db flye 5 x 10-12
- Pec deck 2 x 14-16
- Dips 2 x 12-14
Day 3:
Day 4:
- Bbell curl 5 x 10-12
- EZ bar narrow grip 4 x 10-12
- Preacher 2 x 12-14
- Seated overhead machine ext. 6 x 10-12
- Rope pushdowns 4 x 10-12
- Dips 2 x to fail
- Kickback 2 x 12-14
Day 5:
- Hack squat 6 x 14-16
- Smith machine front squat 5 x 14-16
- Extensions 4 x 14-16
- Seated leg curls 6 x 14-16
- Single leg curl 4 x 14-16
- Stiff leg deadlift 2 x 16-20
- Seated calf raises 5 x 14-16
- Rear delt machine 4 x 12-14
Day 6:
Day 7:
- Dumbbell shoulder press 5 x 10-12
- Seated machine front raises 2 x 10-12
- Seated lateral raises 4 x 10-12
- Rear delt machine 4 x 10-12
Sample Pre-Contest Training per Body Part
Day 1:
- Warm up low pulley row 3 x 12
- Super set low row and pulldowns 2 x 12-14
- Super set Tbar row and straight arm pulldown 2 x 12-14
- Dbell row 2 x 12-14
- Triple drop set hammer row 2 x 12-14 per drop
Day 2:
- Triple drop set incline smith 3 x 10-12 per drop
- Double drop Incline dbell flye 2 x 10-12 per drop
- Dips 2 x 12-16
Day 3:
- Warm up ez bar curl 3 x 12
- Ez bar 4 x 16-22 rest pause
- Super set incline dbell curl standing dbell curl 2 x 12-14
- Warm up pushdown 4 x 12
- Bench dips super set wide grip and narrow grip 2 x 14-16
- Double drop set seated machine ext. 2 x 10-12
- Dbell kickbacks 2 x 16-18
- Pushdown 2 x 12
Day 4:
Day 5:
- Warm up front squat 3 x 12
- Front squat 2 x 22-25 rest pause
- Leg ext 2 x 25-30
- Walking lunges 2 x 25-30
- Wide leg press 2 x 25-30
- Warm up stiffleg deadlift 3 x 12 and leg curl 3 x 12
- Super set stiffleg and leg curl 3 x 14-16
- Seated leg curl 3 x 20-25
- Seated calf raise 5 x 30
- Standing calf raise 5 x 30
Day 6:
- Warm up seated laterals 3 x 12
- Triple drop seated lateral 3 x 10-12 per drop
- Triple drop clean press 3 x 10-12 per drop
- Dbell front raise 3 x 15-18
- Dbell rear raise 3 x 15-18
Day 7:
Competition History
| Year |
|
Event |
|
Division |
|
Results |
|
| 2009 |
|
NPC USA Championships |
|
Middleweights |
|
3rd
|
| |
|
NPC Nationals |
|
Welterweight |
|
1st
|
| 2008 |
|
NPC USA Bodybuilding Championships |
|
Welter Weight |
|
1st
|
| 2007 |
|
NPC USA Bodybuilding Championships |
|
Light Weight |
|
1st |
| |
|
NPC Los Angeles Bodybuilding Championships |
|
Welter Weight |
|
1st and overall |
| |
|
NPC Stingrey Classic |
|
Light Weight |
|
1st and overall |
| |
|
(Joined the Gaspari Nutrition team |
|
|
|
|
| 2006 |
|
NPC Orange County |
|
Middle Weight |
|
3rd |
| 2004 |
|
NPC Nationals |
|
Light Weight |
|
7th |
| |
|
NPC World Gym Classic |
|
Light Weight |
|
1st and overall |
| 2000 |
|
NPC Nationals |
|
Light Weight |
|
11th |
| 1999 |
|
NPC USA Bodybuilding Championships |
|
Bantam Weight |
|
1st |
| 1998 |
|
Hawaiian Island |
|
Bantam Weight |
|
1st |
| 1997 |
|
NPC Paradise Cup |
|
Bantam Weight |
|
1st |