Interview With NPC Bodybuilder Aaron Heidebreicht
How did you get started in the world of bodybuilding?
I got started in college, I played baseball and wanted to gain size. Once my career in baseball was over I decided to take up bodybuilding. I started working for a nutritional company after college and have been bodybuilding for the past 4 years now. When I first started I was only about 150lbs, now I weigh about 205lbs(offseason) and 170-175(contest). I pride myself on being a natural bodybuilder and would really like to see the sport of Natural bodybuilding become more popular.
What Training Routine Do You Use To Get That Quality Physique?
Well currently I am prepping for a contest so my routine is very high intense. I like to combine heavy training with concentration training. I like to lift heavy year round especially when dieting as I feel this promotes a more anabolic response.
What’s your diet like?
My diet right now is right around 2,240 cal which brings my macros to 280g of protein, 120 carbs, and 100g of healthy fats. Every eighteenth meal I carb up and replace my meal #6 with 120 carbs and 30 g of healthy fats. I eat 6 meals a day and also drink 1 scoop of LG Sciences Lipotropic Protein in the middle of the night. I am sponsored by LG Sciences, they provide me with some of the best supplements I have ever used. I have gotten great gains from using their Lipotropic Protein, BC+EAA, I-GH-1, Ghenerate, and their pre workout Anadraulic Pump. During my offseason I had used their Methyl 1D and Methyl Masterdrol and got great size and strength. I currently have added in their fat burner Speed V2 and I got to say that it works so well that I sweat all day long. I use their protein as two of my meals and drink the BC+EAA during and post workout. The I-GH-1 and Ghenerate are used preworkout and before bed. LG Sciences has really helped me out in getting the gains I needed to turn Pro.
What’s your motivation?
My motivation stems from my drive to be the best and turn Pro this year. I won my first show last year and am looking to compete in a couple NGA Pro Qualifiers this year. I have been focused on turning pro since my last show back in July, when I made it to the overall but did not get that pro card.
If you could give once piece of advice about bodybuilding/fitness what would it be?
My advice about bodybuilding is be the best you can be. Bodybuilding is not about how many trophies you win or how big your biceps are; its about a lifestyle that must be lived everyday. Its about the guy/girl who decides to put health and fitness above all. Do not worry about what others around you are doing, just stay true to yourself and do your best.
Proudest bodybuilding/fitness accomplishment?
My proudest moment in bodybuilding was in June 2009 when I won 1st place in the middleweight class at the NGA Night of Champions Pro Qualifier. Most of my family attended and it was truly a blessing to achieve victory in front of them and compete with the best.
Any plans for the future?
My plans for the future include turning Pro in the NGA and competing in my first Pro show this year. My ultimate goal would be to compete in the Natural Mr. Olympia contest held in Australia. I also plan on getting into fitness modeling and hope to get a cover one day.
Favourite Cheat Meal?
Honestly my favorite cheat food is pizza. I dont eat it at all when prepping for a show, but in the off season I probably eat it once a week. Its my weakness.
Favourite Exercise?
My favorite exercise would be squats. This is by far the most anabolic exercise that can be performed. It utilizes almost all of the muscles in the body and increases testosterone and growth hormone levels.
Favourite Bodybuilder?
The most influential bodybuilder I have ever met is Troy Alves. He is a great guy who doesn’t mind giving out advice and tips to anyone interested. He leaves his ego aside and really represents the sport well.
Favourite Quote?
“Perfection is not attainable, but if we chase perfection we can catch excellence”-Vince Lombardi
Bodyspace: http://bodyspace.bodybuilding.com/TheNaturalLG/
Facebook: http://www.facebook.com/profile.php?id=63702714&ref=ts
Categories: Interviews Tags: Aaron Heidebreicht, interview, nga, npc
Interview With Jennifer Robinson
How did you get started in the world of bodybuilding?
I got started after I saw a photo spread of the results from an IFBB Pro Fitness show. I fell in love with the strength and focus of the ladies and I wanted to train to look like that.
What Training Routine Do You Use To Get That Quality Physique?
For contest prep I use an upper body/ lower body training split with AM and PM cardio sessions. I also vary the cardio sessions from steady rate to intervals to break up the endless cardio sessions.
What’s your diet like?
I have a nutrient intake that is high in lean protein with complex carbohydrates and healthy fats. I am also consistent with the foods that I eat and determined to maintain my planned intake levels, no cheats!
What’s your motivation?
The idea of constant improvement motivates me to continue training and competing.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Keep at it! Don’t Quit! Every meal is a chance to turn things around and start on a healthier lifestyle-Don’t miss your opportunity!!
Any plans for the future?
I am lookingforward to the 2010 competition season for myself and my competition clients.
Favourite Bodybuilder?
Chris Caudy!
Favourite Quote?
Nothing tastes as good as contest ready looks!
Bodyspace: http://bodyspace.bodybuilding.com/fitjenn/
Categories: Interviews Tags: chris caudy, interview, Jennifer Robinson
Interview With NCB Model Josh Carter
How did you get started in the world of bodybuilding?
For me it was something I attempted for fun after being a successful athlete in my yrs of a Teenager. It became addictive, something about slapping the Iron around that is enjoyable!
What Training Routine Do You Use To Get That Quality Physique?
Personally I enjoy the German-Volume which is higher reps, more sets, using a heavier weight than normal to really push your body to the test. It creates ultimate lean muscle mass like no other & halfway thru the 8 weeks of torment it switches to drop-sets & negatives, awesome muscle confusion!
What’s your diet like?
Its similar to what Dr’s call a Mediterranean diet for the most part. My diet is pretty boring & repetitive but works great for me. Sample is Meal 1: 6 egg whites, 2 whole eggs & a cup of oatmeal mixed w/tbslp of peanut butter & flax seed. Meal 2: 2 tbsp’s Cottage Cheese, raw veggie of choice. Meal 3: 8 ozChicken breast or fish & cup of brown rice. Meal 4: pre-workout 1 scoop of whey protein w/non-fat milk. Meal 5: Postworkout 2 scoops of whey protein w/1 tbsp of Sugar. Meal 6: Cup of Mixed Greens salad, tbsp of Oil-based dressing, Grilled Sirloin Steak or Chicken & cup of beans of choice or rice Meal 7: Before bed 1 scoop of Casien Protein & nonfat milk for recovery while sleeping.
What’s your motivation?
Growing up as a kid I was picked on for being the smallest until about the age of fifteen. So I transform all my obstacles of emotional pain growing up & all the doubters who said I would amount to nothing into visual motivation in my mind! Everyone who walked away or was negative during my goals helped propel me into a determined outrage, really do appreciate them!
If you could give once piece of advice about bodybuilding/fitness what would it be?
No one can stop you from being successful except yourself, keep a positive driving attitude & greatness is yours!
Any plans for the future?
Currently working on being a sponsored athlete, certified personal trainer, & entering bodybuilding competition this year.
Favourite Bodybuilder?
Mark Dugdale, excellent role-model & his workout ethics have taught me so much in just a year!
Favourite Quote?
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
Websites:
Categories: Interviews Tags: interview, josh, josh carter, model josh, ncb model
Interview With Josh Conner
How did you get started in the world of bodybuilding?
When I was a boy my father used to own a general store and I used to collect a batch of comic books from him every week. I remembered looking at all the super heroes with the upmost admiration of their perfected physiques. Then my father brought home The Predator with Arnold Schwarzenegger and I remember telling my father that I couldn’t wait to grow up and look exactly like him. I was always involved in numerous sports including soccer, martial arts, football, track and wrestling. I remember it wasn’t until my sophomore year in high school that I began to truly educate myself on the principles of nutrition and programming my training methods. After two months of supplement use and intense training I gained 25 pounds and it was at that point that my mentor told me I truly had a gift to body build. So I took it into hard consideration and of course I asked permission from my parents to compete in bodybuilding, but they told me to finish college and let football pay for my education before I decided to do that. So as time passed I continued to play sports and I furthered my education of the human body studying kinesiology and physiology and general nutrition. I then graduated college with honors and excelled as an All American in football and planned my first show in the next four months.
What Training Routine Do You Use To Get That Quality Physique?
I truly never walk into the gym with a set routine. Like Arnold I believe in shocking the body for obtaining the best quality muscle. Week to week my days may change as far as to what body parts I want to compound together and every routine I have always starts with an alternative exercise and ends with an alternative exercise.
What’s your diet like?
My diet is consistent of a lower carb base with higher protein and substantially high fats. As a natural bodybuilder and with my specific metabolism I’ve found that when I cut my carbs below 150 grams and sustain my fats around 80 grams with a protein intake of 400 grams my body responds like a sponge. I know that it is of the upmost importance to keep natural testosterone levels sustained at their highest and saturated fats and essential fatty acids are the key to do so. In the offseason I tend to just eat protein bars as a cheat and a little sushi here and there; I’m definitely not the kind of guy you’ll see that puts on 40 pounds, but rather about 10-12 at the highest.
What’s your motivation?
I am motivated by the thought of excelling far beyond the means of human capability. I want to truly test what anyone can achieve with human potential and will power. I am motivated by the thought that I am a role model to those who choose the natural path of bodybuilding and decide to live a healthy lifestyle. In turn, I want the world to look upon me as an anomaly, as a work of art.
If you could give once piece of advice about bodybuilding/fitness what would it be?
If I could truly give one piece of advice to anyone out there who wants to be a part of the bodybuilding/fitness world it’s that patience truly is a virtue. Time and time again as a trainer I see so many that come into the gym hoping that two weeks will fix everything, but truly the case is that it takes consistency and discipline. Diet is the upmost key to obtaining any goal whether it is mass or cut, one must stay absolutely on track without distraction or deviation. Also you must remember that your body is unique. In other words, because one exercise routine may work for one somatotype it will not necessarily work for the other.
Any plans for the future?
My plans for the future are simple, to be one of the greatest natural bodybuilders of all time. I want to win a national level show and then compete for the Mr. Universe title. Currently, I am providing content for a nutrition website that will allow users not only to document their food but they will be provided training programs for their specific needs. Once it is finished, I then plan to upgrade the site with video content on proper training techniques and some of my own specific techniques.
Favorite Bodybuilder?
My favorite bodybuilder of all time is the pioneer of bodybuilding, Mr. Arnold Schwarzenegger.
Favorite Quote?
My favorite quote of all time is from Alexander of Macedonia “Conquer your fear, and I promise you, you will conquer death.”
Bodyspace: http://bodyspace.bodybuilding.com/jcon40/
Categories: Featured, Interviews Tags: interview, jcon40, josh conner
Interview With Alyson Boyd aka NourishedFit
How did you get started in the world of bodybuilding?
I first learned about the sport of competitive fitness when Fitness girls would come to my gymnastics gym to learn how to tumble. But it wasn’t until a couple years ago that I started tossing around the idea of perhaps training and competing myself. After I retired from gymnastics (18 yo), I didn’t workout at all for all of college. It wasn’t until I was working full time that I realized how unhappy I’d become with my weight. I joined a gym and started doing cardio and lifting with a trainer. Around that time I moved across the country for grad school and ended up gaining back all the weight I had lost. Then last March, I decided enough’s enough. I wanted to set a goal and commit to competing. I looked up the next local Fitness/Figure/Bodybuilding competition in my area. At the show I gathered pamphlets on local trainers, and pick the one that seemed to be the best fit. I called the next Monday, set an appointment and the rest, as they say, is history.
What Training Routine Do You Use To Get That Quality Physique?
What don’t I do? Nah.. I do a five or six day split depending on my school/work schedule and time out from competition, in combination with HIIT, steady state cardio, Spin and Yoga. I also just signed up for my first Muay Thai class, can’t wait!
What’s your diet like?
It depends! Around 12 weeks out from show I start cutting. For my first competitions in November I Carb-cycled, starting 3 low (30g Carb, 200g Protein) and one high (130g, 200g Protein). At around 4 weeks out we mixed it up to slow my weight and body fat loss. Right now I’m in building-phase, so my diet’s just generally pretty healthy. I’m still high protein (aim for 200g/day), but my carbs and fat are higher now too (aim for 150+g and 50+ respectively). My main macro sources are:
- Protein: protein powder, chicken, tilapia, salmon, tofu, greek yogurt and cottage cheese,
- Carbs: oatmeal, oat bran, sweet potato, pumpkin, winter squash
- Fats: Avocado, Fish oils, Coconut oil, Udo’s Oil, raw Nut Butters
What’s your motivation?
Feeling great! It sounds so simple, but working out makes me happy.. what can I say, I’m an endorphin junky! Of course it’s nice to look a certain way, and I’d be lying if I didn’t say I enjoyed being <8% body fat, but that’s not the main driver. I love the feeling right after a killer workout, whether it be from pushing through an extra few reps, upping the resistance for a Spin class or ending up drenched after an 80 minute Yoga classes. I leave the gym feeling happier, more confident, more energetic than when I entered.
If you could give once piece of advice about bodybuilding/fitness what would it be?
This is a selfish sport. Know why you’re doing it. If/when you are confident in your convictions, don’t be thrown off by what anyone else says. Unless they’ve competed, they can’t understand, no matter how supportive they want to be. Those last couple months before a show, I think it’s more of a mental game than anything else. But when you’re on that stage, you’ll know it’s worth it, and you’ll finished stronger, both mentally and physically, than you ever thought you could be.
Any plans for the future?
I plan to compete on the national level in both Fitness & Figure. Right now my goal is Jr. USA’s in Texas in August. But who knows.. I’ll keep you updated 
Favourite Bodybuilder?
To be honest, I don’t follow that closely. I admire different characteristics about each and every competitor. The most inspirational competitors are those who have overcome great obstacles, and mothers raising families.
Favourite Quote?
“Nothing great in the world has ever been accomplished without passion”
Website: http://nourishedfitness.com
Categories: Featured, Interviews Tags: Alyson Boyd, interview, nourishedfit
Interview With Fitness Model David Shutler
How did you get started in the world of bodybuilding?
I got started with bodybuilding when I was in college. My friends dared me to enter the www.bodybuilding.com teen bodybuilder of the week contest, and I won. After that, I told myself I was going to compete. Soon after, I entered my first bodybuilding competition in late May 2007, where I earned 2nd place light heavyweight in a South Jersey NPC show. What can I say, I was hooked! Since that first competition in 2007 I have competed in about 5 bodybuilding shows and 3 fitness modeling shows. I still train and live the lifestyle of a bodybuilder but am sticking to fitness modeling for now because I enjoy staying lean year round, building muscle very slowly.
What Training Routine Do You Use To Get That Quality Physique?
Recently I have adopted a training philosophy recommended by pro natural bodybuilder Layne Norton. Layne is truly a great guy and offers a wealth of knowledge with contest prep and nutritional/training information. Basically. I follow a power/hypertrophy split…with the earlier days focusing on more of a power phase (more weight/less reps) and later in the week split the body parts and focus on more of a hypertrophy response(moderate weight/more reps) and better pump. I really emphasize the core lifts though more than anything (deadlifts, squats, bench pres, barbell curls, pullups, barbell rows etc)
What’s your diet like?
Diet primarily relies on whether I’m trying to bulk up a bit or cut down…I keep it pretty simple…I eat a lot of the same foods…and just manipulate my calories to about 300-500 cals above or below maintenance(goal depending). I am a little more lenient when I don’t have any shows or shoots…and sometimes I will throw in a nice cheat meal once or twice a week. Other than that though, my diet is on point and kept pretty strict. I don’t really consider it a diet, because I like everything I eat. The only thing that changes is HOW MUCH I am eating.
What’s your motivation?
My motivation comes from many places. My mother was diagnosed with breast cancer back around 2002 and passed away four years ago in 2006. Ever since then, I have really aspired to work as possibly hard as I can to make her proud and do all the things people said I couldn’t. I use this motivation in every day: every rep, set and exercise…she is there to push me even further. My mind has been so clear and focused these last few years. Also, I went through quite the transformation in a five month period back in 2008. I decided, “man, I could be in those magazines” so I went for it. I was 250lbs and just didn’t feel good about myself. Constantly eating just to maintain that weight was just too difficult. So in those five months, I dropped about 45 lbs. and since then have gotten signed non-exclusively with a fitness modeling agency in NYC and have been published in two fitness magazines (Exercise for Men Only and Men’s Exercise) in 2009.
In addition, I enjoy being a role model for other guys and always strive to be “what every guy wants to look like.”
If you could give once piece of advice about bodybuilding/fitness what would it be?
Getting the body of your dreams takes time. Don’t rush it. Eat right and form a gameplan. Rome wasn’t built in one day, and neither is your body. Be smart.
Any plans for the future?
Plans for the future include getting signed on with a reputable supplement company and being one of their primary fitness athletes. Also to continue competing in fitness modeling competitions and also working with several agencies in NYC and hopefully branching out and making a name for myself in the industry. My life is an open book, just working hard and seeing where life takes me.
Favourite Bodybuilder?
Right now it is Jay Cutler bc the guy just doesn’t quit. Also I like Dexter Jackson bc he has a slightly leaner shredded more symmetrical look. Back in the day, definitely ARNOLD.
Favourite Quote?
“Apply the mind and the body will follow”
Personal Training Website: www.shutlerfitness.com
Facebook: http://www.facebook.com/dshutler
Bodyspace: http://bodyspace.bodybuilding.com/batlats/
Modelmayhem: http://www.modelmayhem.com/762110
Categories: Featured, Interviews Tags: david shutler, fitness model, interview
Interview With Courtney Dukes aka Musclez99
How did you get started in the world of bodybuilding?
Well to be honest I picked up my first weights in 8th grade, why? Well because I was afraid I was going to get picked on and beat up in high school. I had seen so many movies and tv shows where the skinny kid gets picked on and hates highschool. I did not want that to be my future. However I really began to get serious in 1999 around my sophomore year in high school. I saw a few of my friends from the football team walk into the gym shirtless after school during open gym. I was shocked to see how much muscle they had and I immediately decided I would look like that some day. I talked with one of them and he invited me to start working out with him after school, and he pretty much taught me the basics of how to workout and preform a few core lifts. From that point on I tried to get my hands on as much information about health, fitness and bodybuilding as I could. I started reading FLEX magazine and working out 2-3 times a day on top of my basketball practices. I was definitely over training, but I had developed such a strong passion for weight lifting that I wanted to spend every minute of my time doing it. I would drink protein shakes in the middle of class and people would look at me like I was crazy, but I didn’t care because I was on a mission to build muscle
What Training Routine Do You Use To Get That Quality Physique?
If only it was that simple, then we call use one simple routine and get in the best shapes of our lives. Unfortunately it doesn’t work like that, the routine that works for one person may be over training for another or might not be enough stress on the muscles to cause adaption for others. Its all about finding out what works for you and your body type, that’s the tricky part. You can try out others routines and techniques to get ideas of what to do , but in the end you have to develop something custom that fits your goals and needs to get the most progress. This is the exact reason why on my site http://www.time2transform.com I created a new section called the making of a gymrat. I decided to start posting my pictures, workout routines, diets and even video of my training from all the way back in 99 until present day. I believe that will help individuals out more by allowing them to see the entire journey that allowed me to create the physique I have today. I wouldn’t expect a beginner to pick up and start using my current routine and diet and expect to get the same results. Hoever they might get a lot of benefit using one of my routines or diets from the previous years when my training level was closer to theirs. Now they can look at a time line of my training routines and diets and find the one that most closely represents where they are currently at in their progress. Its still in the beginning stages, but just the other day I added a video of me from back in 2004 and I couldn’t believe the changes that had occured. I hope this section will help others to reach their goals and fitness dreams by providing them with the inspiration to see how you can change overtime if you stick with it.
What’s your diet like?
Right now I follow a pretty simple carb cycling diet. I alternate between medium and low carb menus through out the week days. Then on Saturday I do a high carb day and Sunday is practically a no carb day. I eat the same meals every week most of the time, every once in a while I will mix it up with a different protein source. My proteins of choice right now are; lean ground beef, eggs, egg whites, and chicken. My slow digesting carbs come from; oatmeal, brown rice, yams and green vegetables. My fast digesting carbs of choice are; white rice, potato, and fruits.
What’s your motivation?
I have many sources for motivation. The people I inspire are actually my biggest form of motivation. Every time I hear somebody say that my transformation has helped them to believe that they can also make a change in their life. Just knowing that what I have done and what I am doing is giving others the motivation and courage to do it for them self is a huge motivator. My family and friends also motivate me, because they have supported me and stuck by my side from the very beginning when it looked like I was making no progress and would never change. Without them to help me get through the hard times I would not have made it to where I am today. Lastly, but certainly not the least important is the self motivation. I believe if you are going to make a huge change in your life, such as getting in shape or any other changes you must have self motivation or you will not succeed. When everyone else is going out to parties or to fast food places to eat you have the sole decision on whether you will participate or not. No one else can make that decision for you, if your not making the changes for the right reason then when you approach the really big obstacles you will not have the necessary desire need to get past them and continue on in yoru quest for a better life.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Well the two things that I always try to pass on to others are 1.)Don’t expect results over night, it takes time and consistency to get the results you desire. The first two years on my training I made little to no visible changes, I had people making fun of me, because I was training so much and all I talked about was fitness, but yet they could see no real difference. I was made fun of and called muscles ( as an ironic nickname), but if I had given up because of that I would not have ever made it as far as I have. I now wear that name muscles as a badge of honor that I earned(hence my bodyspace nickname Musclez99) and the same people that never notice the changes now can’t believe what I look like. 2.) Train your muscles not your ego when your in the gym, Especially in the beginning don’t get so caught up in how much weight your lifting. I used to feel so uncomfortable in the high school weight room, becuase I was the weakest and smallest one in there. My football friends would be benching 225 and then take off the plates so I could barely do 135 with help. One day my friend noticed that I was starting to feel like I didn’t belong and he looked at me and said “look around, see everyone in this gym, they all had to start somewhere. They didn’t just wake up and magically they could bench 225.” That changed my whole outlook on things and I was no longer concerned with how much I was lifting, but rather was I working hard and performing the exercises with proper form to allow my muscles to get the greatest benefit. Don’t get so caught up in trying to impress people that you forget to actually workout.
Any plans for the future?
The future is unknown for me at the moment, I may do more competitions, modeling, or personal training. I’m not sure exactly what I will be doing, but I know that I will continue to inspire and help others reach their goals and I will be stronger and wiser than I am today. I will never stop trying to learn more about health and fitness and I will never know enough.
Favourite Bodybuilder?
Just one? I have many Arnold, Jim Cordova, Ronie Coleman, Jay Cuttler, Dorian Yates, Lee Priest, Branch Warren….and the list goes on…
Favorite Quote?
Well My all time #1 favorite quote is “The wolf on top of the hill is not as hungry, but when he wants the food its there” of course that’s Arnold-”Pumping Iron” My second quote is ”Why Put Off Until Tomorrow, What You Could BE Accomplishing Today” -ME
Bodyspace: http://bodyspace.bodybuilding.com/Musclez99
Website: http://time2transform.com/
Categories: Featured, Interviews Tags: courtney dukes, interview, musclez99
Interview With Personal Trainer Brandon Lyons
How did you get started in the world of bodybuilding?
I worked at golds gym in gresham, or . There were tons of competitors out of that gym that persuaded me to do my first show as a jr at 19 yrs old
What Training Routine Do You Use To Get That Quality Physique?
The key to achieving a well rounded physique is change. My least favorite word is “routine.” There are very many “approaches” to building muscle. In my opinion they all work..its just a matter of change.
What’s your diet like?
With my particular body type I do very well with a lower carb higher fat approach. Little more carbs in off season but still lower.
What’s your motivation?
To get that PRO card!
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be consistent! Bodybuilding is a 365 day a year sport! Train,eat,rest consistently!
Proudest bodybuilding/fitness accomplishment?
2nd at 2008 emerald cup, runner up to IFBB pro Stan Efferding.
Any plans for the future?
I will be at jr nationals this year along with the USA to hopefully make my mark at the national level scene!
Favourite Cheat Meal?
PizZa!! Hands down!!
Favourite Exercise?
Lunges!!
Favourite Bodybuilder?
Jay cutler, stan efferding, and my trainer who recently won his pro card Bleu Taylor!
Favourite Quote?
Consistency is the key to success!
Bodyspace: http://bodyspace.bodybuilding.com/JRBBCHAMP/
Categories: Featured, Interviews Tags: brandon lyons, interview, interview with personal trainer, jrbbchamp, nutritional consultant
Interview With Brittnie Pettiford
How did you get started in the world of bodybuilding?
When I chose the GREATEST profession in the world as being a firefighter, it was hard for me being the only woman. I was told I couldn’t do it, I wasn’t strong enough, blah blah blah. I wanted to prove myself. I knew it was physically challenging so I knew I had my work cut out for me. I started training but it wasn’t anything to talk about, I was still out of shape. I just wasn’t serious enough at the time. I found out I was going to Iraq and decided I wanted to change and it was a perfect time to do so. Like I said I worked out in the states but I wanted MORE. I wanted to feel sexy, look sexy, turn heads, didn’t want anyone to doubt that I couldn’t do my job, etc. On top of that all my friends were small, but not in shape and I always wanted to be like them. I hated going out with them because I felt like the fat girl. I wasn’t happy with myself at all. My confidence was in the dirt, self-esteem was horrible & I was sick of walking with my head down. Something HAD to change. Now I am working my way to the body I dreamed of & my head is held high!!!!
I never planned on becoming this addicted to it and now I can’t stop. I have never felt so good in my life. It is by far my daily drug! I went from wanting this body part like this, to getting it, now I want to be on stage with the best! I have a long ways to go but I am determined & I know I will get there.
What Training Routine Do You Use To Get That Quality Physique?
I use a training routine based on high reps for the most part. I train a different bodypart everyday. Rest time is minimal 45-50 seconds between sets.
What’s your diet like?
I eat every 2.5 hrs with cycling carbs and lots and lots of protein.
What’s your motivation?
I know what I want so I go for it. I surround myself with motivation. Magazines, hearing about someone else’s training, dvds, going to shows, training with someone, pictures of other women I look up too, previous pictures of myself, my friends and family who make comments about my progress. Bodyspace has been one of my BIGGEST motivation tools. Everyone on there keeps me going. The people who believe in me & know that I want it soooo bad.
If you could give one piece of advice about bodybuilding/fitness what would it be?
Stay consistent, eat clean ALL the time, surround yourself with people who want the same and DON’T STOP!!!!
Proudest bodybuilding/fitness accomplishment?
Everything has been an accomplishment this far for me. Even the smallest change. I am nowhere that I would like to be but I am getting there day by day. I would probably have to say doing a show in Iraq just to see if its something I wanted. I’ve never felt sooooo good. I knew it was what I wanted more than anything.
Any plans for the future?
OHHHH YEAH….Compete in bodybuilding one day and I would LOOOOVE to get a spread in a magazine. A corner is fine with me 
Favorite Cheat Meal?
Buffalo Wild Wings
Favorite Exercise?
ANYTHING dealing with legs!
Favorite Quote?
You push the weight until you taste the iron in your teeth. The callouses on your hands are your badge of honor, and while others sleep, you ache & moan. It’s not a life you ask for, but one you become because to settle is to die.
Bodyspace: http://bodyspace.bodybuilding.com/LadyFirefighter/
Categories: Featured, Interviews Tags: Brittnie Pettiford, interview, LadyFirefighter
Interview With Paul Laskowski
How did you get started in the world of bodybuilding?
I was a skinny kid growing up but very athletic. I remember the first time I saw a bodybuilding magazine with the picture of arnold on the cover. So I asked my mom to buy it for me and she did. I was in awe of all those muscle dudes and wanted to emulate them in evey way. Then I saw the conan movies with arnold and again they gave me inspiration to want to build muscle.
So after about a week of as many pushups as i could do each night before bed i talked my parents to get me my first weight set. it was where the weight get filled with water. real cheap low quality stuff. this all happened when i was about 10. it was not untill high school whan i was about 15 that i started to get more serious about things but training legs was never a thought, it was all bench press and curls then but thats when i started to try to mve the heavy weights. by the time i was in 11th grade all bodyparts were given equel attention with the exception of calves. so here we are. 22 years later since i became more serious. im 36 now.
What Training Routine Do You Use To Get That Quality Physique?
the thing thats worked for me is to train as heavy as i can in the 8-12 rep range going to all out failure only on the last set of each exercise. this is my favorite training split.
- mon – quads/calves
- tues – back/rear delts
- wed – off
- thurs – chest
- fri- delt/traps/hams
- sat- bis/tris
- sun- off
What’s your diet like?
when im trying to lean out its lots of orange ruffy, turkey, chicken breast, egg whittes and lean beef about 2-3 times per week. lots of veggies and some complex carbs like sweet patatoes, oats, cuscus and some white rice or white potato as well post workout.
when bulking wich i love lots of lean red meat, salmon, chicken breasts, egg, oats, pasta, potatos, cheese burgers, rice, etc
What’s your motivation?
i love the challenge of this sport. i am my motivation if that maks sence and i train alone. i prefer it that way. i love to see the changes in the mirror and i like to stand out in a crowd. there is just something about being big and powerful.
If you could give once piece of advice about bodybuilding/fitness what would it be?
it would be to remember this is a marathon and not a sprint.
Proudest bodybuilding/fitness accomplishment?
the day i put up 405 for the first time on the bench press and putting on 60 pounds of lean mass in just under 3 years natural.
Any plans for the future?
i hope to do my first comp by 2011. i never thought i would be interested in doing so since i tain just for me. there have been some people that i have met on the boards that have inspired me. i never thought i was good enough to do it.
Favourite Cheat Meal?
pizza hands down.
Favourite Exercise?
incline dumbell press or bent over barbell rows
Favourite Bodybuilder?
shawn ray and ronnie coleman.
Favourite Quote?
“everyone wants to be a bodybuilder but no one wants to lift these heavy ass weights!” “ill do it though!” – ronnie coleman.
Website: http://www.moarmuscle.com
Categories: Interviews Tags: interview, moarmuscle, Paul Laskowski
Interview With IFBB Figure Pro Athlete Gina Trochiano
How did you get started in the world of bodybuilding?
I have always stayed fit and loved working out. I worked in the telecommunication industry in Manhattan for awhile. But, when the company I worked for went under, I started my own personal training business. I found it really exciting to see the changes in myself and my clients. That eventually led to a job working for a sports nutrition company. Being in that world –surrounded by the sport and the athletes — is what really got me motivated to do another show and bring my physique to a new level.
I decided to try my hand at a figure competition in New York in 2007 and never looked back. This past September I earned my IFBB pro card! I feel really blessed to have gained this privilege in such a short amount of time.
What Training Routine Do You Use To Get That Quality Physique?
I always lift heavy off season! Right now, I’ll add some cardio, but at a minimum. I want to put a little more muscle on and I’m more motivated than ever! I push myself to new levels each workout and use as much weight as possible with perfect form. I’m a huge stickler for form.
When getting ready for a show, everything changes. The main difference being I incorporate a lot more cardio. I love interval training because I see the best results from it. I also include plyometric exercises in my routine. I find them to be a lot of fun and a good break from normal resistance training.
To help dial in, I like to do a lot of supersets to help me tighten up and get the muscle separation I want. I thrive on feeling an explosive pump after a few good supersets.
What’s your diet like?
Right now I am eating six meals a day. Obviously, they are all protein based. Three of the meals have carbs and veggies included while the other three have low fats and no carbs. It is important to keep fats and carbs separate from one another and I think my diet does a good job of that.
Also, I have recently incorporated a lot more red meat into my diet than I usually do. I think it is very important when it comes to gaining muscle.
When it comes to supplements, I’ve been taking Cellucor M5, MS1 and WS1 this offseason and I have been seeing amazing results. When I’m pre-contest, I’ll start taking Cellucor N Zero and T7. That should get me shredded!
What’s your motivation?
I love to push my own limits! I want to be better every time I step on stage. I do it all for my own personal satisfaction. To me the ultimate goal is to be satisfied with myself. But, it is a never ending process. If I come to the stage with a better physique than the last show, I am satisfied for a moment but that fades as soon as I start preparing for the next show. You have to stay hungry and part of that is looking forward to making yourself better and better. I would not have won my pro card at my fourth ever competition if I didn’t have that mentality.
If you could give once piece of advice about bodybuilding/fitness what would it be?
It may sound cliché but you have to dream big and never give up. You are the only obstacle that stands in the way of your true potential. This sport is a proven science and if you are willing to put the work in you will see results. It is not going to be easy, but nothing worthwhile ever is.
Proudest bodybuilding/fitness accomplishment?
Nothing can top the time when a woman came up to me and told me I was an inspiration to her. I almost cried. That is the highest honor I can imagine. I love being able to give somebody the inspiration to achieve their goals. There is nothing I want more than to be a positive role model to women, so that was without a doubt a very proud moment for me.
Any plans for the future?
Yes, of course! I’ll be competing in the New York Pro and Europa Connecticut shows this year. I am really looking forward to both.
Plus, I am very excited about continuing to work with my sponsor, Cellucor. I believe Cellucor sports nutrition products are by far the best on the market. I foresee the popularity of the brand skyrocketing in the next year. I am happy to be a part of the team.
Favourite Cheat Meal?
Anything Italian will do the trick. My absolute favorite meal has to be osso bucco. Add some risotto on the side and it will make my day. Unfortunately, I do not get to eat it as often as I’d like. But, that’s part of the lifestyle.
Favourite Exercise?
I love to go heavy, so leg presses and shoulder presses are up there on my list of favorite exercises. But, if I had to choose just one exercise to do for the rest of my life, I would pick lunges mainly because they can be performed just about anywhere.
Favourite Bodybuilder?
Without a doubt I would have to choose Arnold! He is such an inspiration to me. He is the standard for success not only in bodybuilding, but in life. He has transcended bodybuilding and is an icon in every sense of the word.
Favourite Quote?
“Tutto e’ Possibile.” It means “Anything is Possible” in Italian and I believe it to be absolutely true. It is the mentality I have everyday when I go to the gym and every time I step on stage. I have to believe it in order to push myself beyond the limits I thought were possible.
A couple of weeks before a show when I am running on zero carbs and I’m deep in ketosis – when I feel like I can barely walk to my car, let alone spend an hour crushing my legs in the gym – I need to believe that anything is possible to make it through those days. I feel that if you don’t believe that anything is possible, you have already lost. The person with the positive outlook will win every time.
Official Site: www.ginatrochiano.com
Facebook Fan Page: http://www.facebook.com/home.php?#!/pages/Gina-Trochiano/275311682906?ref=ts
Cellucor Page: http://www.cellucor.com/athletes/gina-trochiano/
Categories: Featured, Interviews Tags: cellucor, Gina Trochiano, ifbb, ifbb figure pro, interview
Interview With Sean Calder
How did you get started in the world of bodybuilding?
I played competitive athletics in almost every sport in high school and up to the level of minor league baseball and European league football; I always carried a lot muscle. In 1990 I was just screwing around in the gym when someone came up to me and said I should compete in bodybuilding. Three months later I did my first show and won the overall title.
What Training Routine Do You Use To Get That Quality Physique?
Mentality: Let’s be clear, I train hard but I also train smart. If you were to watch me in the gym on any given day you may perceive me not lifting as much as I should be able to lift considering my size. In the beginning of my bodybuilding career my ego governed a lot of my training, and no matter how much I learned outside of the gym ultimately my ego took over when I walked through the doors. Being young, my body would bounce back from improper form and too heavy weightlifting. I would carelessly sling heavily weights as if I was a power lifter worrying more about getting a weight from point A to point B instead of focusing on the feel in the muscle throughout the full range of motion of a movement. Then, myself and my training partner, who at the time was working on his master’s in neurophysiology and continued onto become a physical therapist, started to use our heads and came up with a training principle which focused more on biomechanics, kinesiology, and physics as they applied to weight training. We started using lighter weights, but really we believed in harnessing the power of our minds for training; FOCUSED attention 100% during training. See, the brain tells all voluntary muscle to contract. The harder you focus on the task at hand and really feeling the muscle, not merely moving the weight, the more neurons will be stimulated at the muscle fibers themselves, thus more recruitment of muscle.
So basically what I am saying is my ego is always checked at the door of the gym, and my game face for training and total 100% focused attention begins when I pick up my first weight.
I mainly focus on core movements for my training, better known as compound movements. I believe that great physiques are not only developed by great genetics, a clean diet, proper rest and recuperation, and proper supplementation, but also intense resistance training focusing on compound movements. A sample of core movements include, but are not limited to:
Quadriceps: Squats
Hamstrings: Stiff-legged deadlifts
Back: Deadlifts or rows
Chest: any sort of flat, decline, or incline press
Shoulders: Dips (although they hit the chest and triceps hard also)
Biceps and Triceps: due to their anatomical origin and insertion, any core/compound movement that works the back could also be included as a compound exercise for biceps. Any compound movement that works chest or shoulders could also be included for triceps.
Notice abdominals and calves are not included. I can explain that at a later point.
Sunday: Back, shoulders
Monday:
Tuesday:
Wednesday: Legs (quads and hams)
Thursday:
Friday: Biceps, Chest, Triceps
Saturday:
Abs are usually very other day done in AM, and calfs, well, I train them whenever. Calfs have always been a genetic strong point so I’m not really consistent with training them.
Cardio – Interval training 3x/week: 6-10 high intensity (80-90% of max HR) 45-60 second rotations, alternated with 60-75 seconds low intensity (approximately 70% max HR). This portion takes about 20 minutes with a 2 minute warm-up. Then immediately I go into a low intensity “fat burn” mode (again, approximately 70% max HR) for 15 minutes following. Interval training is always done by itself or after weight training. Options of cardio done in this fashion could be stairs, sprinting on a track, biking, walking fast on a treadmill inclined, etc…Spinning does not count here, the heart rate is sustained which in turn surges catecholamines for too long and eats up much earned muscle for a readily usable energy source. High intensity mode needs is extremely uncomfortable; if not then I’m not working hard enough. I do not do HIIT on back to back days; I have at least one day in between.
As far as weights, sets and reps are never predetermined, nor is the weight. Sets generally are 3 sets per movement, not including warm ups. Reps range from as little 6 to as many as 20+. If I walk through the door of the gym and I’m feeling strong then reps are lower and my rests are longer in between sets. Reps are also generally lower the larger muscle groups, with the exception of quads. If I’m not feeling strong then I implement advanced training techniques, such as super setting and focus more on the ‘burn’. Total sets usually range from 18 working sets total for legs, to 8 total for biceps. Total sets for the other muscle groups are relative to their size and fall somewhere in between the two aforementioned. Weight is all relative. I don’t concern myself with that so much anymore.
This is my training regimen in the off season. For contest prep I simply add more cardio and implement more posing and isometric contractions in between sets.
That’s it!! Not as flashy as some, but it works for me and those I train. Often simplicity is the answer to your problem.
What’s your diet like?
Meal 1: Spinach, mushroom, sun dried tomato egg white and one omega egg omelet. ½ cup of berries or 1 Ezequiel English muffin
Meal 2-4: ½ c brown rice, 4 oz chicken breast, 1 cup of raw celery and carrots
Meal 5: 1 large salad with 4 oz of protein
When I cheat I crave croutons and rice cakes
What’s your motivation?
That’s quite an involved question so I’ll try to summarize the high points:
- There is always someone who is working harder so never think that you have reached the peak of training intensity if comparing yourself to others.
- Your brain is your most powerful weapon you have in the gym and outside the gym; always remember that.
- Never take your genetics for granted. Train, diet, and prepare as if you had the worst genetics known to man and you will always end up on top.
- Humility is key; it keeps you grounded amongst many attributes.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Have definite timeline plans for what you want to accomplish in the sport and have an exit strategy. The sport will consume you and your life if you let it. Don’t forget what’s really important in life; family, friends, and simply enjoying life!
Any plans for the future?
I competed for 18 years and for 6 years at the National level. There is always a part of me that will want to compete, however, right now graduate school, focusing on my family, and helping others achieve fitness/bodybuilding/figure success is what drives me right now. Maybe in a few years a shot at Master’s Nationals may happen.
Favorite Bodybuilder?
Tom Platz; he changed the world of bodybuilding probably more so than anyone of his time. He was honest about what he did to get there, yet, you could not argue about his work ethic in achieving his results. Arguably, the hardest working BB of his time!
Favorite Quote?
“If I have seen further than others, it is by standing upon the shoulders of giants.” – Isaac Newton
Website: http://www.seancalderpersonaltraining.com/home.htm
Forum: http://seancalder.proboards.com
Bodyspace: http://bodyspace.bodybuilding.com/swcalder/
Categories: Featured, Interviews Tags: interview, sean calder, swcalder
Interview With Dale A aka Big Black
How did you get started in the world of bodybuilding?
After spending the better part of the ’90′s partying, I needed a change in my life. I wasn’t in competitive sports anymore (23 years of baseball, 14 years of basketball) and needed a change (party’s aren’t a recreational event that will promote good health lol). One day after another night out, I got it through my head that I needed a change. I went into the basement and started lifting anything I could … May 26, 2001, my life changed as I loved the feeling I had just lifting “objects” in my basement.
Went out and got some free weights, a “few” benches … more weights … tread mill (more weights lol) etc. That same year, I went back to Trinidad and Tobago for the first time in 15 years. This was only 3 weeks after the tragic events of September 11th, so flying anywhere and getting there on time wasn’t happening (usually takes about 5 – 5.5 hours to get there … took 14 hours with all the delays). I went into the gift shop looking for anything to buy to keep me from going nuts. I saw & bought my first Muscle Mag … It was like giving candy to a crying child, because all I did was read that magazine 70,000 times and never said a word … I was (still am) HOOKED!!!
Oddly enough, I never left the confines of “the basement” (still
banging & clanging the iron down the … approximately 2000 lbs of
free weights are there). Never wanted to use the excuse “I’m too tired to go to the gym” … “it’s too cold out” … “the gym is too crowded” etc … I gotta come home at some point, so no excuses will come from me about not working out.
So when I say this is “home grown muscle” … I’m really mean it!!!
What Training Routine Do You Use To Get That Quality Physique?
I kept my training relatively simple for the first few years (heavy squats, bench, deadlifts etc). I still incorporate those same exercises, but I mainly use dumbbells (to get a better contraction). I also attach resistance bands to the weight (100 lbs of added resistance when fully extended) … So if using my 135 lbs dumbbells (each hand) while doing rows, the added 100 lbs at full contraction makes for a truly brutal workout (with great results).
Keep my rest periods short (30 – 45 seconds) … reps relatively high (along with the weight staying relatively high at whatever movement I’m doing).
Seeing that I workout in my basement, I go “out of the box” with some of the exercises I do … hitting muscle groups from different angles (watch Charles Glass videos helped to open my mind to different things)
What’s your diet like?
I like my protein from different (clean) sources. Turkey, chicken, ground veal/beef, protein shakes, egg whites etc. I like to mix those up on a daily/weekly basis. I’ve found though, that using quinoa, aloe juice, kelp & lentils have really helped with my gains (and with leaning out).
What’s your motivation?
Being blessed to wake up every morning & having the opportunity of bettering myself (in all ways). What ever I may have done the day before, I get motivated to better “today”!
Also have a motivation to compete as a master (next year) & being in the best shape of my life!
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be honest with yourself (and don’t beat up yourself for something that didn’t go your way … learn from it and get on with the business of bodybuilding).
Proudest bodybuilding/fitness accomplishment?
Changing my life to a healthier life style is my proudest accomplishment. Also stepping on stage (and winning my class) for the first time was huge for me (hope to knock some heads when competing as a master as well lol)
Any plans for the future?
To get into the fitness industry on a full time basis … to motivate/help people to have a better quality of life through health/nutrition truth my actions & words. That being said, also want to get people’s “mind right”. We/I can teach all the exercises and proper foods to eat, but excellence doesn’t happen without your head being in check.
Favourite Cheat Meal?
“Hero’s” steak sandwich on Wednesday’s at 4pm!!!
Favourite Exercise?
Love hitting back with bent over rows … HEAVY
Favourite Bodybuilder?
Toney Freeman – X Frame
Dexter Jackson – NEVER off & doesn’t get the respect for being one of the best to ever step on stage!!!
Ronnie Coleman … “Ya buddy” … nuff said!!!
Have to give it up to Lenda Murray & Iris Kyle as well … true legends!!!
I know you asked for one, but hey they’re all great!!!
Favourite Quote?
“trust those that tell you the truth, not what you want to hear” (self quote)
Categories: Featured, Interviews Tags: big black, dale a, interview
Interview With Danny J
How did you get started in the world of bodybuilding?
It was really a progression of things. I was a gymnast growing up so I was very much into fitness anyway, then I became an acrobat, but I had a horrible bacterial infection that paralyzed me for most of a year. I ended up spending a lot of time at the gym rehabilitating myself and I decided to take a personal trainers course to teach myself. From then it just started to become something I wanted to know more about. When I started seeing great results with nutrition I decided to compete.
What Training Routine Do You Use To Get That Quality Physique?
Honestly, I think diet is more of a factor than any training routine. Sometimes I train like a gymnast or a crossfitter, sometimes I get in a rut and just do 4 day splits. I do cardio consistently, some high intensity and some longers sessions. The main thing is changing it up daily and staying consistent with clean eating and cardio.
What’s your diet like?
I eat every 3 hours. Lots of veggies and chicken, fish, turkey and egg whites. My favorite meal of the day is my oatmeal for breakfast. I don’t really have dairy anymore, like cheese or even yogurt. I was a vegetarian for over 10 years, and I saw such a HUGE difference in my physique once I started adding in protein shakes and fish. To this day, I still hate beef.
What’s your motivation?
My original motivation was just too look and feel good. Now I just love my life and I maintain this lifestyle because it makes me happy. I also strive to be an example to others in my daily life.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be patient. Don’t give up when you don’t see progress right away. The key to fitness is consistency, that means making healthy choices EVERYDAY
Proudest bodybuilding/fitness accomplishment?
Most recently I was a finalist in the Bodybuilding.com/Ironman Bodyspace Spokesmodel contest. There were about 150 girls who started in the contest. I was flown to LA to compete in the LA FIt Expo against an IFBB PRo, Oxygen Cover girl, and two other national champions.. to be in that Line-up was humbling and surreal
Any plans for the future?
My goal this year is to get a magazine cover, grow my personal training business with my husband, and to continue writing for examiner.com and Max Sports & Fitness Magazine. I would love to create a working relationship with a great supplement company that I can represent and believe in (sponsor) and just keep finding the opportunites that will arise.
Favourite Cheat Meal?
Hmmm… this isn’t really a meal, but I love Chocolate Skittles.. and I can’t find them ANYWHERE anymore!! If anyone can, send them to me!!!
Favourite Exercise?
Pull-ups! they make me feel strong! Especially when I can do more than the dudes at the gym
Favourite Bodybuilder?
I don’t have any one favorite. There are so many people in this industry I look up to for different reasons. A strong work ethic and great attitude are so much more inspiring to me than a great physique.
Favourite Quote?
“Whether you think you can or can’t, you’re right.”
Website: www.dannyjfitness.com
Facebook: www.facebook.com/dannyjfitness1
Categories: Featured, Interviews Tags: danny j, gymnrockgrl, interview
