Andre Vaughn, 46

Miami-Dade police officer

Miami

5-feet-9, 190

Champ: I just won the overall men's open and first place in the light heavyweight division in the NPC Southern States Bodybuilding Championships. When I'm competing, I follow a strict diet and I work out five days a week -- no cheating! I lift weights and I do 40 minutes of cardio -- bicycle, treadmill or stadium stairs.

Muscle man: Instead of heavy weights, I lift moderate weights for high reps to generate heat. The heat kicks carbohydrates into the muscles, which makes you sweat as the muscles become fuller.

Bring on the carbs: I'll consume 400 grams of carbs a day, then two weeks before the competition I'll lower it to 100 carbs a day. It's very taxing on your psyche. It gets kind of painful, so you have to be mentally prepared.

R and R: After the competition I relax for a week or two and then start back easy and eat normal foods again. You body is still adjusting to the new you. Take it easy or you'll pull or tear something.

Years in the making: My first contest was in 1980. From 1980-1994 I competed three to four times a year, then injuries derailed me. I pulled a lot of muscles and tendons. In 2006, my 7-year-old talked me back into it, and success came along.

Officer Vaughn: I work out at Porky's Gym in Kendall. I'm a quiet guy around here. They know me more as an officer than a muscle head.

Time to splurge: Even though I'm not a drinker I like to say, ''Weekends were made for Michelob.'' I splurge on weekends -- desserts; beef instead of chicken, fish and turkey; a loaded baked potato; and pancakes. And ice cream.

My three sons: I've been lifting weights for 30 years now. It's kind of like a hobby. It's kept me very youthful. I competed in Pittsburgh two weeks ago and that was my last contest. Now my direction will go toward my three sons and training others for contests.

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