- Dive into the world of natural bodybuilding as a group of dedicated athletes share their secrets behind their training and nutrition.

Join us on this captivating journey to the Captain's Cup where strength, discipline, and passion take center stage.

(light upbeat music) (light upbeat music continues) (intense music) - And natural bodybuilding is a lot different from enhanced bodybuilding where people are doing performance-enhancing drugs and cutting agents.

All you have in natural bodybuilding is food, exercise, and rest.

When you have performance-enhancing drugs, the body may not adapt in the way that you expect it to because the drugs are, you know, carrying your body a different way.

A lot of people are gambling when they take the enhanced route for bodybuilding because you don't know the carbs that you have.

You don't know how resilient your body's gonna be.

On the natural side, food is food.

You see the things week after week happening in the same systematic way.

There is no press the goal or hit the boost button on fat loss, which is what cutting agents in the performance-enhancing world can do.

You don't know if the drugs are cutting you faster than what's expected.

You don't know any of those things.

In natural bodybuilding, you can make that strong prediction.

It's healthy on your body.

And after post competition, you can go back to a normal way of eating, and your body's not gonna make that drastic change and shift in body composition.

- I'm old-school bodybuilding.

My main thing, diet and exercise.

Diet and exercise, that's what works.

You have to experiment 'cause you're a scientist to your body until you die.

Meaning you're constantly, you know, experimenting what works for you 'cause everybody is different.

When I got up on stage and I start doing this walk and the whole crowd just jumped up, "Yo, go ahead do it super fly!"

(chuckling) That's when I really got into it 'cause that pumped me up.

As you age, your body changes.

And trying to keep the body fat down low, that's the hardest part right there.

So you have to straighten up on your diet, drink water from the time you wake up until you go to bed because you gotta keep your system flushed out.

I power walk for an hour every morning, and then I warm up 15 minutes before my workout in the afternoon or evening.

It's just harder as you age, you know, trying to keep the body fat low.

You just have to work twice as hard.

And discipline.

It's all up here.

You have to be totally disciplined.

'Cause if you're not, you know, you're gonna step up on stage, you know, and not go through that.

- [Commentator] They're all 60 years old, check that out.

(audience applauding and cheering) - For training every day, there's a certain muscle group, and then there's some days that are specifically for cardio.

Day one would be back and chest and day two would be quads and calves.

Three would be all arms, so delts, biceps, triceps.

Throw in some abs.

And then, day four would then be hamstrings and glutes.

I try to look at it the night before, and then just kinda reiterate to myself while I'm doing my warmup, "Okay, what am I doing?"

'Cause I like to know where I'm gonna go and have a pathway when I'm walking in the gym.

And then, rest days are amazing.

Those are the days for massages and manis and pedis.

- [Commentator] Make some noise, ladies and gentlemen.

Pose down!

- You don't have to pose a hundred.

You don't have to squeeze.

You can't make more muscles pop by squeezing hard.

That make sense?

Posing is super important in the world of bodybuilding because it's the art part, the art form of bodybuilding.

Obviously, you have the physique, but you're posing is going to give the judges the criteria to judge you.

Making sure that you're hitting every single angle in the same exact way every single time is what I refer to as discipline pose.

When you're posing, you go on stage as if it's like a playbook.

So that playbook will allow you to get into your poses the same exact way and give the judges exactly what you want them to judge you on and see.

- What was really important for me from my first show is I went into that not so much to succeed on stage but to get over all the mental stressors that everything was brand new for me at that point.

Checking what's new and just to get used to that and embrace it.

First show, I did not do well managing my anxiety.

Upper body felt great but my legs went immediately.

Since then, I just listen to music and zoned out and kept my body calm, kept my mind calm.

Everybody else was frantically pumping up.

I was just vibing, you know, listening to chill music and relaxing.

All the hard work's done, dude.

Then, at that point, it's just a celebration and just go have fun.

Like they say, dance like no one's watching.

That is not how I've been.

I danced like everyone's watching, and we're all having a good time.

- I wanna be the best.

I'm a competitive person.

I compete on stage and I'm competing as a promoter.

I wanna be that show in the area that everybody wants to be a part of.

(gentle ambient music) - [Narrator] To learn more, visit ocbonline.com.