Vital Stats

Name: Jane Grieme
Email: janegrieme@sfcom… BodySpace: Jane007
Age: 30
Height: 5’9.5″
Weight: 150 lbs
Years Bodybuilding: 4
Education: Homeschooled through High School, South Dakota State University – B.S. in Health, Physical Education & Recreation with Minors in Nutrition & Psychology
Branch of Service: Air National Guard
Years of Service: 6
Rank: Staff Sargeant
AFSC: 3MO51 (Fitness Specialist in the Services Career Field)
Awards, Medals, Decorations: Expert Marksman, Honor Graduate of BMT (top 10% of 300+)
PT Test High Score: 99.7%

Whether she is administering PT tests for colleagues, at the gym lifting for herself, or standing on a competition stage, Jane Grieme takes fitness seriously. She is a second-generation soldier and is married to a guardsman. Everything she does is somehow connected service to her nation.

Jane is a modern woman in a modern military. She kicks butt on the base, and has also competed in beauty pageants and figure competitions. Jane has scored a near-perfect score on her PT tests, but she continues to reach for that perfect score. If she doesn’t work harder, how can she tell others to do the same? She lives the military lifestyle and the fit life.

QHow did you get started
in bodybuilding?

I fell in love with my brother’s bench set and weights. I started working out at Powerhouse Gym when I was 16 years old. I loved the atmosphere of the gym, the ability to push myself and build myself. And I love the stage. It was love at first exposure! It’s funny because I am actually a trainer now at that same gym where I got my start. I knew I wanted to compete since I first joined my gym. The rest is history!

What inspired you to join
the military?

My dad worked in the same area that I joined. My husband was enlisted. And I just love my country! I always wondered if I had it in me to get through basic training, and I was proud to do my small part for our nation.

“The hardest part for us is always separation. It takes a strong marriage, trust, and commitment!”

Since I am only in the Air National Guard, I serve one weekend per month and two weeks per year, so there is thankfully not a huge amount of transition for me. However, since my husband is also in the military, he also has training and deployments. The hardest part for us is always separation. It takes a strong marriage, trust, and commitment!

You oversee PT testing for the Air Guard. Can you give a general assessment of fitness in the modern Air National Guard?

Yes, I do oversee the PT testing. Although we have increased the difficulty of our standards and the integrity of the PT testing, I am a little disappointed in the Air National Guard’s commitment to excellence in PT. We should be “fit to fight” at all times. Although we only serve on a part-time basis, I feel strongly that this is simply essential and we need to take more pride in it.

I have been blessed to have only been to Canada and around the United States, but my husband has been deployed around the world. I have a strong understanding of how physical health is essential to a military member’s ability to not only survive, but to thrive and excel in their job. It is not a matter of having a six pack, but again, being fit to fight!

How many bad G.I. Jane jokes have you heard? Any other examples?

Oh dear. “Is your first name Mary?” “I’m Tarzan, will you be my Jane?” It has been pretty funny! I take it in stride, and honestly, not a lot of people give me crap. Overall, I’m proud of it and say, “Yes, I am G.I. Jane! Do you have any questions?”

“I kicked her as hard as I could, and … she tapped out because she thought I cracked her rib!”

You’ve done both ultimate fighting and beauty pageants. What made you take on this unique combination?

I love the stage, and I love the challenge of fighting! I participated in ultimate fighting three times. I have a background in taekwondo so I always wanted to see if I could actually fight. My dad did it, and so did my brother. My first two fights finished as draws [neither fighter tapped out], but my third one, I was fighting an ex-Marine chick. I kicked her as hard as I could, and in the first 30 seconds she tapped out because she thought I cracked her rib!

As far as beauty pageants, I was proud to be in the Miss South Dakota pageant, where I got first place in evening gown presentation. I was also in the Mrs. South Dakota pageants, which I didn’t win because they thought I was “too sweet.”

If you hadn’t gone into the military, what occupation would you have pursued?

I knew from when I was 15 years old that I wanted to be a personal trainer, so I did it. I wanted to join the Air Force, so I did it. I set goals, and I go get them. I now have bigger goals and am excited to accomplish them. The only other occupation I considered was horse trainer. I grew up riding and training horses, so they will always be a huge love of mine.

How has your AFSC positioned you for a career after the military?

I was able to attend Coopers Institute and am now certified as a group fitness instructor, and I am a certified fitness specialist in the Air Force. That extra education has only enhanced my fitness career.

For now, it is part of my job is to be there as a resource to help soldiers who are not passing their PT tests. Sadly, not many come to me for help. I do have a few military members as clients, though. I love helping them succeed! The bottom line is this: We can give all the advice and tips in the world, but until they do it, my words are useless. People have to want to change.

“We can give all the advice and tips in the world, but until they do it, my words are useless. People have to want to change.”

Gender roles are changing in the military. How does that affect you?

Women do have more authority and are taken more seriously. But I feel that also falls partly on us. We can’t act like dainty, petty girls, and just expect respect. We must step up to our jobs and can’t expect the men to do things for us. If we want to be treated the same, we must do our jobs the same.

However, I don’t believe in equality. Women and men are not equal. We are different. Men and women have totally different strengths, so we need to understand those and work together to get the job done. I love my job. The only downside that I don’t like is the crass and disgusting “humor.” It’s unnecessary and disrespectful!

“I don’t believe in equality. Women and men are not equal. We are different. Men and women have totally different strengths, so we need to understand those and work together to get the job done.”

You are married to a military man. Does that make it easier for you both? Can you empathize more with the schedule?

Yes, we have been married almost nine years, and yes it is so much easier for both of us to be in. Military jobs, lingo, structure, and training are hard to explain to civilians. He was in the Air Force active duty as an enlisted member and now he is a 2nd Lieutenant, so he has a huge knowledge base of the Air Force. My training helps me be a better wife to him so I can understand what he is going through!

Which nutrition plan works best for you?

You’ve competed in the model category at the Fitness America weekend. How did it feel?

I loved being on stage! I had an amazing but different experience from NPC shows in the figure division! The Las Vegas stage was huge and amazing, with competitors from around the world.

I was not completely satisfied with my physique; I need to work more on my abs, delts, glute-ham tie-in, and stage presence. They flipped the stage when we got there, so my routine had to be the opposite of what I practiced—in huge heels, those turns are no joke! I didn’t feel as comfortable as I wanted, and I placed 20th out of 24. I was disappointed, but I look forward to improving.

Can you give us an evaluation of your experience with Fitness America so far?

It is one well done show. Spectators just love it. I love the pageantry, stage, fitness level of the contestants, and diversity of the shows. My friends, family, and clients just loved watching it. I would highly recommend it to others. I also appreciate the “closed/narrow” stances—no super wide bikini posing is allowed. I feel this is much more appropriate.

Who are your favorite bodybuilders?

I highly respect Jamie Eason, and her ability to eat clean and stay so lean. I love Sophie Guidolin’s incredible physique and her amazing recipes.

What one tip would you give other bodybuilders in the military?

Keep up the awesome work! Bodybuilding, when done right, will really set you up to learn, understand, and continue building your body. Be an example to others, we need that.

Do it right. Don’t do silly fads, crazy diets, or pills. Make clean gains, get clean cuts, and get the job done right!

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Name: Ashley Swoboda
Age: 28
Education: B.S. Health Management, SMSU; ACSM, AFAA
Occupation: NPC Competitor; Owner of Jefferson City Anytime Fitness Location: Jefferson City, MO

For many of us, cardio is an integral part of our training regimen. We pound away on the treadmill or stairmill for hours because we think it’s the only way to get lean. During my contest prep last year, I was the epitome of a treadmill slave. I thought all the work would be worth it; I was sure it was helping prepare my best physique for the stage.

Instead of my best-ever presentation, the only thing I earned from all that cardio was metabolic damage. I want to share my story so you don’t make the same mistakes.

Here’s what I learned about breaking the chains of cardio, and how I found a better way to get ready for the stage.

THE STEADY BURDEN

In October 2012, I began my preparation for a show the following spring. Before I began preparing, I practiced one hour of steady-state cardio six days each week.

Although that schedule was keeping me fairly lean, I knew I had to step up my game for the upcoming show. So I doubled my cardio workload to two hours, seven days per week. I thought I was doing myself a favor.

On top of the increased workload, I restricted my diet more than ever, putting greater strain on my body. In previous preps, I allowed one or two slip-ups where I consumed too much peanut butter, rice cakes, or sweet potatoes, or my “cheat meal” was a free-for-all binge. This time I did not even have an extra almond.

Excessive cardio on a restrictive diet gave Ashley nothing but pain and misfortune. HIIT cardio helped her smile again.

My only cheat meal from October to March came once on Thanksgiving—I allowed a small dessert. Other than that, I ate my bland chicken and broccoli while watching my family enjoy all my favorite foods.

The combination of excessive cardio and a low-calorie diet made me experience several medical issues. I was always sore. My knee, hip, or lower back irritated me. My hair was dry, brittle, damaged, and fell out. My skin was dry and broken. My hands and feet turned a yellowish orange and my eye twitched uncontrollably. I quit having a menstrual cycle for around a year and was constipated for several months.

My stomach growled 24/7. I had a hard time sleeping and woke several times throughout the night. I usually resorted to taking Advil PM to fall asleep. I had severe mood swings, was depressed, and had no energy. I felt like walking death. The smallest things brought me to tears or anger.

To make matters worse, I could not drop weight. I didn’t know what was wrong with me! My problem areas were bigger and I had lost a lot of muscle. I was so confused. How could I look worse? Why was I having a harder time getting show ready when I’d stepped up my game, done more cardio, made more sacrifices, and given it my all?

When the show finally came around, I didn’t look awesome like I thought I would. I looked far worse on stage than I did during my first competition. I was a wreck.

THE NORTON EFFECT

I was mentally, physically, and emotionally exhausted. I poured everything into that prep and I looked worse. I knew something was wrong with my plan, or me, but I wasn’t sure what it was.

I started to search around online to find a solution. I found Dr. Layne Norton’s vlog on Metabolic Damage and burst into tears after watching it. I realized that excessive cardio and a caloric deficit—my whole plan—was hurting me at a metabolic level. I decided to get help.

Layne saved me from myself. I lived the extreme life because I believed it was the only way. I bought into the whole “eat clean” every 2-3 hours to keep your metabolism on fire and do multiple cardio sessions (fasted when possible) per day because that is what dedicated and serious competitors do.

I once feared that I’d spend the rest of my life doing 1-2 hours of daily cardio to keep off excess weight. I had already missed so many important events with my loved ones because of my 2-3 hour gym sessions and strict dieting. I was sick at the thought of being forever chained to this regimen.

Norton taught me that it was all complete hogwash. You do not have to live that way to get stage lean! Now, I follow flexible dieting, commonly referred to as “If It Fits Your Macros,” or IIFYM. I’ve increased my food intake by more than 1,000 calories per day. I don’t restrict food groups or eat out of Tupperware every 2-3 hours.

I perform absolutely zero steady-state cardio. On this program, I feel 100 percent better and can still maintain the look I need to be a competitive figure athlete.

You hear “cardio” and think about treadmills, but really the term accounts for any activity that helps increase your heart rate. Exercises like battling ropes certainly fit the definition.

Ashley’s New HIIT Cardio Protocol

With Norton’s help, I traded in hours of steady state cardio for 20-minute, high-intensity interval training (HIIT) sessions three times per week.

Here’s what one of my new typical cardio workout looks like:

• Warm-up, 5 minutes at an easy pace
• Complete 20-second intervals at max effort
• Recover 1-2 minutes at an easy pace
• Repeat 8 times
• Cool-down, 5 minutes at an easy pace

Since making the switch, all of my before-mentioned medical and metabolic issues have disappeared. I have added an insane amount of strength and muscle. I am leaner than I have ever been in an offseason.

HIIT training is proven to allow strength gains while shedding body fat.¹ It’s also been proven to increase hypertrophy, overall strength, and power.⁴ Unless you love being a hamster in a wheel, give it a go!

My 5 New Cardio Rules

I enjoy my life again and am no longer a social hermit. I have the freedom to go out, eat, and order from a regular menu. I attend social events without feeling anxious about which foods will be there and I no longer have severe mood swings or depression. I’ve improved my entire life by making simple changes to my fitness lifestyle.

These are the 5 rules I used to break free of my cardio chains:

1 Give it your all

Your high-intensity activity should range between 15-30 seconds. During those 15-30 seconds, you should go 100 percent all out. During the last few seconds of a 30-second work interval, you might feel like you’re about to die—force yourself to keep going!

Sprint: Pretend you’re running for your life, because you are.

2 Mimic lifts

You don’t have to stay chained to a treadmill for your HIIT cardio. To help maximize muscle hypertrophy, strength, and endurance, do cardio exercises that are similar to lifts you would perform in the weight room. A few of my favorites are car pushes, tire flips, incline sprints, the rowing machine, battling ropes, stair mill sprints, and beating the crap out of a heavy bag!

These exercises can increase performance while avoiding competing adaptations.⁴ Concurrent training—combining resistance training and cardio—can help you optimize your strength and gains.²

Car Pushes
Watch The Video – 00:18

3 Dial in your work/rest ratio

During your HIIT sessions, make sure you have plenty of time to recover between your work periods. I would rather rest longer so I can work harder during my high-intensity bursts than take a shorter rest and half-ass the high-intensity periods.

Start with shorter work periods and longer rest. As you get better, you can work longer and rest less.

4 Unplug

Save time for selfies after your workout, not during it. Give everything in the weight room and your pics will look better.

While you’re doing your HIIT cardio, leave your phone, tablet, and television in the locker room —I make exceptions for music, of course! If you can watch Netflix or update your Facebook status while you’re working out, you’re not going hard enough.

When I give it my all, the last thing on my mind is what’s on TV or updating my status. It’s more like: “Oh my gosh! I want to puke … no wait, pass out … ahhh, I feel like I’m going to do both!” I get so winded that it’s hard to think straight, let alone surf the ‘net.

5 Give HIIT its own time

When at all possible, do your HIIT sessions on days you don’t weight train. I love my rest days and try to give myself one every week.

Because of this, at least one of my HIIT sessions falls on a training day. When this happens, I try to lift in the morning and do HIIT in the afternoon (or vice versa), and I always work opposite muscle groups.

For example, if I train legs in the morning and have a HIIT session that day, I’ll choose battling ropes or hit the heavy bag. Cardio involving intense lower-body training should be separated from your leg day by no less than 24 hours.

If you don’t give yourself enough rest, you substantially increase your risk of impairing your gains.³

REFERENCES

1. Jacob Wilson, “Ask the Muscle Prof: Mass vs. Cardio“, Bodybuilding.com August 1, 2013,
2. Layne Norton, “Biolayne,” Biolayne LLC, August 6, 2012, http://www.biolayne.com/contest-prep/best-form-of-cardio-for-bodybuilding/
3. Sale, D.G., I. Jacobs, J.D. MacDougall, and S. Garner. 1990. “Comparison of two regimens of concurrent strength and endurance training. / Comparaison de deux regimes d ‘ entrainement concomitant de la force et de l ‘ endurance.” Medicine & Science In Sports & Exercise 22, no. 3: 348-356.
4. Wilson, Jacob, M., Pedro, J. Marin, Matthew, R. Rhea, C., Jeremy, P. Loenneke, and Jody, C. Anderson. 2012. ” Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises.” Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins) 26, no. 8: 2293-2307.

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You’ve got another difficult arms workout in Arnold’s 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they’re about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold’s famous monologue about the pump from the movie “Pumping Iron,” but what he said in the book of the same name is just as memorable. He said:

Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.

“Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”

You’re not just somebody off the street. You get it. Now go get it.

Previous | Main | Next

Previous | Main | Next

You’ve had your fill of training like Arnold this week. Today, it’s all about rest. If life permits, stay in bed a bit longer than usual, or maybe try to squeeze in a nap this afternoon.

Not a napper? Consider losing yourself into the rabbit hole of Arnold’s “Ask Me Anything” Reddit threads from the last two years, I Am Arnold..Ask Me Anything and I Am Arnold AMA 2.0. Both live up to all your expectations of frankness and hilarity. You’ll learn the secrets of an Austrian cheat meal—pass the Kaiserschmarrn!—alcoholic protein drinks, and how to work your shoulders with the Arnold press until you can’t raise your arms anymore. Plus, you’ll get a surprising amount of original Arnold artwork in the form of hand-scrawled notes and Christmas cards. Enjoy.

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Name: Catherine Biery
Email: catherinebiery@ymail.com
BodySpace: catbiery
Location: Wheeling, WV

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

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Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

• Believe in yourself and make long-term changes.
• Surround yourself with positive people to lean on when you need help.
• Seek inspiration from others who have been there to ignite your inner fire.
• Take progress photos.
• Keep a food log and measure your food.
• Don’t obsess about the number on the scale!
• Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

1. “Shut It Down” by Pitbull (Feat. Akon)
2. “Shake It” by Metro Station
3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
4. “Berzerk” by Eminem
5. “Hella Good” by No Doubt

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“Cellucor athletes like WBFF fitness pro Jen Jewell, Karina Baymiller, IFBB physique competitor Craig Capurso, and strongman competitor Colton Leonard live the fit lifestyle every day.”

The golden rule of any fitness program or lifestyle is that nutrition is king. Poor recovery between workouts can usually be traced to a lack of nutritional support. Muscle fatigue during a workout is normal; waking up and feeling like your body took a beating is not.

Without a proper nutrition regimen to complement your active lifestyle, you could be wasting your efforts, seeing the slowest—or non-existent—progress, or worse, putting your entire body at risk for a bevy of dysfunction, including injuries, hormonal imbalances, and adrenal fatigue.

Consider great champions like eight-time Olympia winner Ronnie Coleman. If he neglected to adequately nourish his body after his intense training sessions day-in and day-out, I doubt he’d be able to realize his full bodybuilding potential, nevermind winning the Olympia eight times.

While you may not come close to attaining Ronnie-esque proportions, you can still realize your own body’s potential through an ideal balance of dedicated training and solid nutrition. Who better to ask for fitness nutrition advice than athletes who practice what they preach and have the results to show for it?

Cellucor athletes like WBFF fitness pro Jen Jewell, Karina Baymiller, IFBB physique competitor Craig Capurso, and strongman competitor Colton Leonard live the fit lifestyle every day. Here, they present the six pillars of nutritional success.

Pillar One

You’re eating chicken and broccoli for dinner again? Carving adipose fat from your body should not be a constant drudgery of eating the same ol’ things. You can still achieve your dream body by adhering to a nutrient-dense eating plan 90 percent of the time and giving yourself the occasional treat. Fitness pro Jen Jewell agrees.

“I don’t always turn down invitations to eat at a restaurant, and, no, I don’t bring my pre-packed meals in Tupperware. I enjoy healthy, balanced meals 80-90 percent of the time with the remaining 10-20 percent consisting of a few of my favorites, like the occasional brownie or Mexican food.

“Knowing that I can enjoy these types of foods when I want them helps me stay focused, on track, and balanced on a day-to-day basis. No longer do cheat meals turn into cheat days or cheat weeks as they did in years past when I had been too restrictive. This has ultimately led to me achieving even better results year-round.”

“Being too restrictive, even when dialing down to single-digit body fat levels, can take a huge toll on your metabolism—sometimes permanently.”

Being too restrictive, even when dialing down to single-digit body fat levels, can take a huge toll on your metabolism—sometimes permanently. Restriction deprives us of adequate nourishment and makes life plain miserable, which may undermine your efforts to achieve an ideal weight or your desired vitality.

Fitness model Karina Baymiller has pretty much perfected her dietary balance: “I was so obsessive about fat, carbohydrates, calories, sodium, sugar, and preservatives that I could count the number of foods I would allow myself to eat on one hand,” says the former cheerleader, who also holds a B.S. in Kinesiology. “”Somewhere between these two extremes, I’ve found a sweet spot, a middle ground that combines the best of both worlds. It’s something maintainable. It ensures both my physical and mental health are prioritized and it allows me to have my cake and eat it too—literally. This is what I like to call ‘balance,’ and it’s the foundation of my nutritional approach.”

For Jen and Karina, anywhere between 70-90 percent of daily calories come from nutrient-dense sources, and the remainder consists of typical “off-limits” fare. Karina says, “My diet includes things like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts and nut butters, and seeds. The foods I consume the other 20-30 percent of the time are things I crave or just regularly want.”

Pro strongman competitor Colton Leonard, one of many strength athletes who ingests maximal calories for maximum performance, also thinks balance is key: “It’s all about balance. I do not recommend going long periods of time on low or extremely high carb diets. After long spurts of employing low carb days, athletes may find that they have a hard time maintaining muscle and they may also notice reduced performance. Low carb diets have their place, but try to limit these periods to spurts of 1-3 days max followed by higher, normal carb days.”

Whatever the perfect mix is for you, make sure you keep a balance of nutritious foods that fuel both your body and mind.

Pillar Two

Be real with yourself. Know your body’s limitations. Knowing when to say no and when to let loose are finely honed dietary skills that develop from knowing yourself. A dietary regimen that is hard to maintain or creates undue pressure isn’t realistic for the long haul.

For long-term success, your nutritional strategy must be tailored to your realistic needs.

“I have learned that a sensible, balanced approach with a variety of foods to choose from is what works for me,” says Jen Jewell. “Trust me, this was not an overnight process! Throughout my transformation journey, when I was attempting to shed some of my 33 percent body fat, I realized that I would be setting myself up for failure out of the gate if I started a super restrictive meal regimen. Sure, an overly restrictive approach may work for a few days, but I needed something that was realistic and sustainable; I was done with the unhealthy ‘quick fix’ approaches.”

Being realistic means you set small, achievable goals and habits. Instead of cutting out that whole milk you love to drink every morning, try replacing it with low-fat milk or coconut milk. Rather than simply telling yourself to eat less food, try swapping out all your dinnerware or Tupperware with smaller versions. It’s all about small, manageable modifications that don’t set off your internal alarm bells with the overwhelming nature of change.

Pillar Three

Before you set out on a journey, you must map out the course. Determine exactly what it is you want to achieve and plan on the basis of what works best for you, not what your well-meaning friends told you would work. If you can identify your exact strengths and weaknesses, you can play them to your advantage.

For example, maybe you know you’re a morning person and are likely to get things done at that time. Plan your workouts in the morning to knock them out right-off-the-bat. Maybe your weakness makes a mere glance at pizza involuntarily fill your mouth with saliva, so you might be careful to avoid going near it or at least have a stash of snacks close by to curb your cravings.

This knowledge is powerful and comes from a long list of experiences. Closely monitor your training progress and daily eating to determine any adjustments you may need to make.

“In observing her response to certain nutritional protocols, Jen Jewell has found that food deprivations can result in major setbacks.”

In observing her response to certain nutritional protocols, Jen Jewell has found that food deprivations can result in major setbacks: “Nothing is off limits, because I know myself too well. The moment I restrict of certain foods or specific carbs essentially sets me up for failure.

“Over the years, I’ve found that by having implemented a sensible and balanced approach, I never feel deprived or that I’m missing out on any of my favorite foods, because in reality I’m not. I eat them when I want in moderation.”

Pillar Four

Protein is the building block of muscle and is incredibly integral to the diet of an active individual. As a general guideline, your protein intake should stay steady between 0.8-1.5 grams of protein per pound of lean bodyweight.

“As a general guideline, your protein intake should stay steady between 0.8-1.5 grams of protein per pound of lean bodyweight.”

While fat and carbohydrate intake can be mostly modified according to your training plan and fitness goals, protein intake should remain relatively constant no matter what. This is especially true in times of calorie restriction for fat loss. Without adequate protein, your body may begin to cannibalize its own hard-earned muscle tissue.

Plus, protein is just more satiating. Imagine how much more difficult it is to consume 1,000 calories of protein versus 1,000 calories of carbs. It’s the difference between one cream cheese Danish and a massive sirloin steak.

Pillar Five

Carb: A four-letter word that polarizes the fitness population. Some love it, some hate it. The core of the argument is that the amount of carbs can “make or break” your physique.

The real question isn’t how many carbs you should eat, but rather it is how many carbs your body can tolerate. Everyone has varying levels of tolerance toward carbs, and it’s finding your optimum level that will guide you toward the body composition you desire.

Carbs seems to be more of a wildcard when calculating your macronutrient profile. Your carb intake may be adjusted up or down depending on your training level, physical progress, energy levels, and body cues. The best method for finding out exactly what that ideal carb consumption is to just ask yourself: “How’s this working out for me?”

“You may want more carbs on a leg day than you want on arm day.”

Colton Leonard believes carb control is an important variable to control when seeking size and performance benefits. The 300-plus-pound former linebacker says, “Many athletes put so much emphasis on protein that carbs are left to chance when, in truth, the carbs are in control.

“Eat only the approximate number of carbs you need to successfully reach your goals. There is no magic number; everyone reacts to carbs a little differently. Some individuals can handle large quantities, some can’t. This may take trial and error, but once you find it, you will feel more in control of your nutrition than ever before. Keep in mind that your carbohydrate needs will vary based on your workouts. You may want more carbs on a leg day than you want on arm day. I like to consume a meal with carbs about one and a half hours prior to my workout and a carb supplement mixed with protein immediately following my workout.”

Pillar Six

For the movers and shakers of this world, a great sense of purpose precedes all action. Whether you want to achieve physical greatness, have attention to detail, or reach targeted goals, you need to act with conviction. This includes attacking a nutrition plan that helps you reach your physique goal.

Craig Capurso knows all about it. “Everything I do has a purpose, and nutrition is no different. Before I begin a diet, I do some self-reflecting. Am I trying to get bigger? Am I trying to remain at the same weight or reduce body fat? If fitness is a lifestyle for you as it is for me, don’t think of your nutrition plan as a diet. Think of it as fuel to help your body adapt to your goals.”

Capurso also believes that you must adjust your calorie intake based on your purpose: “Whether you are trying to put on size or trying to shed fat, you should set a goal, pinpoint your calorie intake, and strive for a balanced macro profile in your diet.”

If I haven’t drilled it into your head yet, the point I want to drive home is that nutrition is the cornerstone of fitness success. The occasional missed training session won’t compromise your progress nearly as much as missed meals. A sound eating strategy will facilitate recovery and give you the energy needed to train with full focus and intensity. Ensure that your nutrition regimen is balanced, realistic, purposeful, nutrient-dense, and tailored specifically for you.

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Vital Stats

Name: Jacob Wilson
Education: PhD in Skeletal Muscle Physiology from Florida State
Occupation: Founder ABCbodybuilding.com
Website: jacobwilsonphd.com
Facebook: Jacob-Wilson

Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.

But in my experience, they’re a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don’t.

I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.

Don’t rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.

Learn the fundamentals of eating for success in Mass Class!

Mass Class:
Watch The Video – 11:08

Question 1

First off: As a rule, I think bodybuilders—and everybody else, too—should focus on really nutrient-dense foods that have a lot of vitamins and minerals and are high in fiber. These things are good not just for muscle growth, but also for health. It’s far too easy to think that if you’ve got your macros down, you’ve got a good diet. But you also need—yes, need—leafy green vegetables as often as possible. Make sure you get them.

My recommendation is to only eat 4-5 times per day, making sure that you get enough protein in each of those meals.

You’ve been told that before, though. The question is about protein, and I’m eager to answer it; protein and amino acids have been the focus of a lot of my research. I know a lot of people approach protein by asking the question, “How much do I need in a single day?” But that’s going about it the wrong way.

Instead, consider asking, “How much protein should I have at each individual meal, and how frequently can I consume my meals?”

For a 180-pound guy, 30-40 grams of protein per meal has been shown to be the amount that will optimize the muscle-building response. That amount obviously will go up or down depending on if you’re, say, a 250-pound guy or 130-pound woman.

When it comes to meal timing, everybody looks for the “sweet spot,” but it’s different for everybody based on their needs, their lifestyle, and how much they can comfortably eat. I know guys who chow down as many as eight times every day, but that’s way too much for most of us. My recommendation is to only eat 4-5 times per day, making sure that you get enough protein in each of those meals.

Then, between those meals, we found that branched-chain amino acids are effective at keeping protein synthesis spiked. That’s not just some bodybuilding mumbo jumbo—it works! If you’re really into bodybuilding nutrition, you know that leucine is the king of branched-chain amino acids.

To maximize the muscle building response, you need about 3 grams of leucine per serving, and that’s actually what the 30-40 g of protein in your meals gives you. Add in a few BCAA “snacks,” either with food, shakes, or supplements, and you’re good to go.

Question 2

I know some people don’t handle dairy very well, but as protein sources go it’s hard to beat. Studies are showing that the more servings of dairy people have per day, the healthier they are, the leaner they are, the more muscle they have. So it’s not a stretch to say it’s one of the most perfect sources of protein that we know of right now.

One reason dairy is so great is the way you can tailor it to fit your diet. In their natural state, dairy products contain all three macronutrients: protein, fats, and carbohydrates, and how much you get of each is determined by how dairy is processed and filtered. You might get more of the protein, a lot of fat, or a lot of lactose, which is a sugar found in milk that’s high in carbohydrates.

Bodybuilders, of course, want to get the protein out of dairy, and that’s exactly what whey is: high-quality protein that’s been filtered out from the other ingredients. The same thing goes for casein. Then, how you prepare the final product will determine what you get in terms of macronutrients.

Aside from that, though, most animal-based sources are going to be ideal from a protein perspective. Eggs and lean meats like beef, steak, turkey, and chicken will all help you grow. Salmon is excellent as well, not only for protein, but also as a source of nutrients like omega-3 fatty acids, which are going to help you stay lean and healthy.

Supplements are helpful here as well, but for overall nutritional impact, food is still king.

Question 3

So once you have your protein figured out, it’s time to talk about energy. That’s going to come from carbohydrates and fat, and the amount you need ultimately depends on how hard you train. Someone training three days per week, for example, won’t need as much energy as someone training twice every day. That person’s carb needs are going to increase accordingly.

Try to keep the ratio of carbohydrates to fiber at 5:1 or lower.

As far as your sources of carbohydrates, you want foods that will keep you full, but you also want things that are going to fuel your workouts. In both cases, you get the best results from moderate- to low-glycemic carbs like oatmeal and sweet potatoes. High-glycemic carbs, on the other hand, give you a quick rush of blood sugar followed by a crash. Pretty soon you’ll be starving, because you’re going to be hypoglycemic. Your blood sugar will get low, and you won’t be able to focus on your training.

My colleague Dr. Don Layman at the University of Illinois has a good recommendation for selecting carb sources. He says you should almost always keep the ratio of carbohydrates to fiber at 5:1 or lower. For example, say you’re reading the label of a loaf of bread, and it says 20 grams of carbs, 5 grams of fiber.

That’s 4:1, which is perfectly within that range. A sweet potato is around the same ratio. Compare that with another piece of bread that has 20 g of carbs and 2 g of fiber. That’s 10:1, about the same as a regular potato.

When you’re done training, it’s OK to eat a meal with some higher glycemic carbs and lower fiber so you can replenish your body’s carbohydrate reserves faster. Post-exercise, you’re in a state where it’s far less likely that you’ll store these carbs as fat. But the rest of the time, try to balance your carbs out with fiber as much as possible.

Question 4

Everything I said about carbs is especially true right after you’ve woken up. As I’ve written before, you want to be conservative with carbs, but it’s OK to have a little bit more fat, like whole eggs.

Your carbs at breakfast should also be fibrous in nature—think oatmeal. But be sure to save room for 30-40 g of protein you also should get at every meal, from the eggs and, say, some yogurt. There’s a good reason these classic breakfast foods are so popular!

Some people might hear this and say, “Oh, I should limit my carbs all day long.” I’m not saying that. Carbs definitely have their place, especially if you train hard.

But more and more studies are coming out showing that if you favor certain macronutrients at certain times of the day, you can program your metabolism to burn fat and spare carbs throughout the day, so you end up leaner at the end of the day.

Question 5

Sodium is a controversial topic among athletes. Bodybuilders are always like, “Oh my god, I don’t want to hold water.” But really, the only time they need to be worried about holding water is pre-contest, and even then, it depends on a number of factors.

As for the rest of us, well, we need to hold on to water! If you’re doing CrossFit, for example, you might train outside with no air conditioning, and you sweat a lot. You might lose a liter of fluid in a single WOD, maybe as much as a couple of pounds of weight overall, and with that, you are going to lose sodium and other electrolytes. You need to replace them, not only for your athletic performance, but for your health!

Plus, according to the cell swelling theory I discussed in the training edition of Mass Class, we believe that your muscles grow because they swell, and studies show that if you’re dehydrated, cells might actually get smaller. That’s the opposite of what you want!

Drink water—not distilled water—and realize that if you sweat and work hard, it’s OK to put some salt on your food.

Simply replacing the water you lose isn’t enough. If that were the case, you could just drink distilled water, but it’s been shown that when people do that, they pee out most of what they drink and end up losing more electrolytes along the way. So drink water—not distilled water—and realize that if you sweat and work hard, it’s OK to put some salt on your food.

Question 6

You just ate something that was most definitely not on your meal plan. Maybe you just ate a whole plateful of that thing. Does this mean your life is over? Does it mean you need to do five hours of cardio tomorrow to somehow “make up for it?” Definitely not, but I see a lot of bodybuilders freak out in exactly this way.

Hey, it happened. Just get back on your diet afterward. Obviously, on special occasions, like if it’s Christmas, your birthday, or your friend’s wedding, it’s OK to have a piece of cake. Just go back on your program.

All the good you do day-in and day-out leaves room for a little bad. Let special occasions be special!

Question 7

Nutrition sometimes feels like a totally different animal than training, since it is so much more integrated with our personal and social lives. But just like training, once we make the commitment to systematic nutrition, the most important thing is simple consistency.

Say you started a new diet, and a few days later you feel like it’s not working. Maybe you’re not seeing any immediate results, or it feels a bit more demanding than you’d like. Don’t throw in the towel! Bodybuilding is a long process. Look at those incredible men and women onstage—that didn’t happen in a week.

It took years of focus and dedication in the gym, and in the kitchen. Come up with a game plan and stick to it!

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Vital Stats

Name: Stacey Alexander
Age: 35
Education/Certification: Professional Fitness Institute (PFI), ISSA Certified in Personal Training and Nutrition, Crossfit Level 1
Location: Las Vegas, NV
Email: Stacey@ateamtrainingcenter.com

We could tell you about Stacey Alexander, but her growing list of accomplishments and physique speak for themselves. In the last year, this IFBB bikini pro made her debut at both the Olympia Weekend and the Arnold Sports Festival, grabbing third and fifth places, respectively. She’s now officially on everyone’s radar as a threat to win whatever contest she enters, and the hard work to get her there happened at the gym she opened last year in Las Vegas, A-Team Training Center.

Stacey didn’t just open up a gym to be her personal show-prep playground, though. This CrossFit-certified coach and personal trainer loves sharing what she’s learned with up-and-coming bikini competitors and anyone, man or woman, who loves to train hard and live the fit life. Get to know her before she takes over the bikini world!

QTell us a little about your background.

I grew up in Las Vegas, Nevada, and have been actively involved in dance, gymnastics, and fitness since I was 4 years old. I was a member of a professional dance team for six years, starting at the age of 8. We performed at halftime for the NBA and the NFL, as well as many other stage performances and special events in Las Vegas and Los Angeles.

I have also danced professionally on stage at several Las Vegas casinos and nightclubs for New Year’s Eve and other special performances. Most recently, I co-hosted Tao Boot Camp at the Venetian Hotel and Casino with Sgt. Harry from Celebrity Fit Club.

For the past four years I have been the sole instructor and creator of KickFit, a unique form of high-intensity cardio kickboxing. Last April, I opened up my gym in Las Vegas: the A-Team Training Center.

When and why did you become a trainer? What’s your style?

I began my training career in 2009. Health and fitness have always been my passion and lifestyle. I have learned a lot throughout the years as an athlete and a trainer. It is great to be able to pass that knowledge on to others to help them reach their health and fitness goals.

My training style depends on the client’s needs. Circuit training is definitely my favorite style, because you are constantly staying active and there are little rest periods. My motto is: “Always keep moving!”

Tell us a little about A-TEAM Training Center.

“We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.”

A-Team Training Center is a functional fitness facility centrally located in Las Vegas. We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.

A-Team transcends the average gym and creates a one-stop shop for like-minded individuals who work hard but play harder. We believe that with the right attitude, you have the power the change the course of your life. Positivity breeds success!

Do you have examples of success stories from clients using your methods?

Yes, we have many success stories. My head trainer, Victoria Bilalyan, has lost 40 pounds training with me. Last January she left her career as a full-time accountant to become a full-time personal trainer. Her story is truly inspiring and motivating for our clients. My sister Julie Alexander has also lost about 45 pounds by training with us consistently and attending our group fitness classes.

We also train many NPC and IFBB bikini competitors. Coach Kim Oddo and I have joined forces to create the Las Vegas branch of the Oddo’s Angels team called the 702 Angels. So far, our team has been unstoppable!

All of my clients are really special to me. I enjoy working with all types of clients, whether it be for competition, weight loss, or overall wellbeing. The majority of my clients are women. However, I do have a few male clients, and they’re surprised at how hard my workouts can be.

How has being an FMG athlete and working with Kim Oddo helped you reach the top of the IFBB?

I have been an FMG Athlete since Feb 2011. I love our team! J.M. and Debbie Manion are like family. They go above and beyond for us and I am truly blessed to be a part of Team FMG.

I have been with coach Kim Oddo since Jan 2011. He helped me improve my body dramatically once I started training with him. He is a great coach, friend, and mentor who has taught me a lot. Now I am able to pass this knowledge along to our 702 Angels who train with me at A-Team Training Center. Kim is great at the programming, but he should definitely leave the bikini posing up to me.

Can you please you give us an example diet and training program you put together for your clients?

Here is an example of one of my leg workouts.

Sample Diet:

What are the most common mistakes a client makes?

Mostly people make diet mistakes. They cheat on food, and some clients are not eating enough food. I do weekly weigh-ins with all of my clients to make sure that they stay on track and are accountable.

What are the most common mistakes you believe a trainer makes?

Not paying attention to safety is a common mistake that I have seen time and time again. It is important to pay attention to your clients and explain the proper way to perform exercises safely. If not, there is risk of injury to themselves and to others around them.

“Not paying attention to safety is a common mistake that I see time and time again.”

Do you set your clients up with a full diet and training plan for them to follow by themselves?

Yes, I provide clients with full diet and training programs. However, if they are competitors, Coach Kim Oddo supplies and monitors all of their diet programs. He is the best in the business when it comes to that!

You’re a trainer, but you’re also an IFBB pro bikini competitor. How do you stay motivated for both?

My clients motivate me every single day! I also like to look at my progress pictures to improve and progress. Being an IFBB Pro Bikini competitor is kind of like being in a competition against yourself. You always strive to bring a better package each and every show.

I also like to change the scenery of my workouts to keep myself interested and motivated. Outdoor workouts are my favorite!

As for my clients, I keep them motivated with positive feedback. I always keep my energy levels high and make their time in the gym exciting to push them through those tough workouts. This is especially important when they are close to show time and are on low carbs. I also like to dance around in between sets!

Do you train a male client differently than a woman? Do you have a preference?

Yes and no. I still use the same circuit training type workout style for men. However, with men there are different areas of the body that we like to focus on. For example, we use more chest exercises for men. Also, depending on their goals, we’ll use more weight and fewer reps if they are looking to gain muscle.

Honestly, I don’t have a preference. I like to train both male and female clients. I like to train women because I like to build booties, and men because I like to kick their butts!

Do you ever feel like a psychologist as well as a personal trainer?

Yes! This is especially important when my girls are close to show time. They are low on carbs and calories, which makes them extra emotional at times. But we always push through together and get it done!

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“Every bodybuilder gets tremendous satisfaction from looking in the mirror, hitting some poses, and watching his developing muscles pop out all over his body. Or using a measuring tape to calculate exactly how many inches he has put on in each body part,” Arnold writes in “The Encyclopedia.” “But for me, the training experience itself was always very rewarding and pleasurable. The hours I spent in the gym were the high point of my day. I liked the way training felt, the pump I would get during my workout, and the relaxed sensation of near-exhaustion that came afterward. I not only enjoyed being a bodybuilder, I really got off on actually doing bodybuilding.”

“Every bodybuilder gets tremendous satisfaction from looking in the mirror.”

Today, you’re back in the gym after just one precious rest day, with another front-and-back assault on the docket. You might have a dream physique in mind at the end of this trainer, but you’ll only get it if you make sure you’re enjoying this time for all it’s worth.

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Vital Stats

Name: Shota Ida
Email: shotaida@hotmail.com
Location: Nelson, Canada

Why I decided to transform

I’ve been interested in healthy living and being fit since sixth grade when I got involved in competitive soccer. I started doing push-ups and sit-ups every night. No matter how tired I got, I was determined to finish my set number of push-ups.

As I got older, one of my friends started going to the gym and invited me to come along, which I did starting in March 2009. Setting foot in the gym gave me motivation. I forgot about my stresses and focused on my workout.

I was one of the taller guys in my grade, but I was skinny. I was determined to build more muscle mass to help me play sports.

Post To Fitboard

I had no idea what I was doing during my first two years of working out, but I read articles and learned proper technique, form, and nutrition from my friend. I look up to Steve Cook. He inspired me to reach my goals. Everyone should have a person to look up to.

I’ve improved the most during the last two years. Now I’m a high school senior and am 17 years old. Every time I enter the gym or go for a run, I concentrate on improvement. I’ve put on 30 pounds of muscle mass in the past two years and my sports performance is at an all-time high. Strength and cardio training helped improve my health. I sleep better now and am sick less often.

How I accomplished my goals

You can’t cut corners or take the easy road if you want to succeed in this sport. You have to work hard and push toward your goals. Lots of people train but forget about dieting. In my opinion, dieting is more important than working out. Improvement is never-ending.

There are days when I feel like giving up and going home, but then I think of how much time and energy I put into everything. Going home and quitting would be a waste. When that thought crosses my mind, I talk myself into resting later so I can focus on what matters.

A great way to accomplish goals is to gather information. I did lots of research and it was extremely helpful. Inspiration from the best in the field will keep you on track and in the zone.

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Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I follow my own routine and do moderate to heavy cardio three days per week and train abs three days per week at home.

What aspect challenged me the most

“Lift comfortably and get your form down.”

Dieting challenged me most. It was extremely difficult to keep track of my diet due to home-cooked meals by my parents. It was also hard to control junk food cravings. When I got older, I started eating healthier food and made my own meals. Calorie intake was hard to track, but it eventually became easy. Finding time to hit the gym is tough with soccer, school, and work.

My future fitness plans

I want to enter a competition, but it’s not a main goal. I like to work out for myself and like how it makes me feel. I’d like to go to school for something sports-injury related like kinesiology or sports medicine. I like to help others in the gym.

Suggestions for aspiring transformers

Never stop trying. If people insult you, use it as motivation and remember that you’re the one who’s working hard to achieve your goals and become stronger than them.

Lift comfortably and get your form down. Don’t be the person who puts too much weight on the bar and looks foolish. Remember that 70 percent of gaining muscle is nutrition.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com articles are packed with knowledge and there’s a great forum for beginners to find advice from knowledgeable sources. The Bodybuilding.com Store provides many great supplements and apparel. Many of the articles remind me why I started the fitness life, which was to reach new goals.

Shota’s Top 5 Gym Tracks

Thanks

Vital Stats

Name: Scott Wood
Email: scottwoodtrainin… Location: Great Bend, KS
Age: 25
Height: 5’7″
Weight: 175 lbs
Years Bodybuilding: 9

QHow did your bodybuilding journey begin?

I became interested in lifting during my sophomore year of high school. I was enrolled in a small Nebraska school that had a bullying problem. After I received a good beating, I decided to get in shape.

I was mentored by gym owner, Kevin Poppe, and fellow student, Mitch McCloskey. They taught me lots and I started focusing my efforts to become bigger and stronger. In a year, I went from 110 to 150 pounds. I also moved to a different state and became interested in powerlifting. I quickly became obsessed with building a stronger bench, squat, and deadlift. After competing in a few USAPL competitions and earning state records in the squat and deadlift, I set powerlifting aside to continue my bodybuilding journey.

I spent the next few years doing bulk and cut diets. At one point, I became an unhealthy 250 pounds and added a significant amount of fat. I became an ISSA certified personal trainer, worked for a few local gyms for six years, and opened my own training studio.

I kept telling myself to compete but didn’t because of my insecurity and uncertainty that I’d be too small, undefined, and wouldn’t look the part.

In 2013, I hired a local prep team, 316fit, to help me compete. I started my diet in March at 197 pounds and competed at 165 pounds a few months later. I placed first in my weight division and second overall at the NPC Heartland Classic in Oklahoma City, Oklahoma.

What workout regimen delivered the best results?

The best training regimen I found has been a simple 5/3/1 program that steadily improves bench press, military press, squats, and deadlifts utilizing different percentages over four weekly micro cycles.

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding is appealing because you are never done and can always improve.”

How did your passion for bodybuilding emerge?

I’m not a fan of team sports and am not exceptionally athletic. I love that bodybuilding is an individual sport. Bodybuilding is appealing because you’re never done and can always improve.

What or who motivated you to be a bodybuilder?

My biggest motivator is to think of the people who told me I’d never get anywhere lifting. When I first started exercising, I told a few people what I wanted to accomplish and they said it would never happen. I wanted to prove them wrong and show that I have tenacity and willpower to stick through trials and tribulations. Now that I’ve competed, I want to continually improve and show people that I’m unstoppable with a set a goal in mind.

Where did you go for inspiration?

On days when I felt dejected and exhausted from the lack of carbohydrates and nutrients, I watched bodybuilding DVDs for motivation. There are lots of videos on YouTube that I have on queue if I need a boost. I like to follow other lifters on the Bodybuilding.com forums for inspiration and motivation. I look back at my pictures from the beginning for motivation to keep pushing ahead.

“I want to continually improve and show people that I’m unstoppable with a goal in mind.”

What are your future bodybuilding plans?

My plans for the future are to take time off and build muscle before competing. I learned lots during competition preparation. Having a prep team look at my nutrition and tailor it to me was huge. After a hiatus, I plan to compete in a bigger show and see where it goes from there. I would enjoy my love for bodybuilding to eventually help me develop a fitness-based career.

What is the most important bodybuilding tip?

Start with the basics. Compound movements build the most muscle in the shortest period of time. I don’t believe there’s a need for anything crazy or confusing.

Who is your favorite bodybuilder?

My favorite bodybuilder is Dusty Hanshaw. I’ve followed Dusty for years and watched his career flourish into a full-blown enterprise. He makes staggering improvements and I cannot wait to see him earn a pro card. It’s been amazing to watch someone start from the bottom and grind to the top. That type of tenacity is what a bodybuilder needs to get to the top.

How did bodybuilding.com help you reach your goals?

I utilized Bodybuilding.com when I became interested in the sport and haven’t stopped. The forums are the most resourceful place I found because of the interaction between like-minded individuals. The training videos on Bodybuilding.com are fantastic.

Scott’s Top 5 Gym Tracks

1. “In My Blood” by Black Stone Cherry
2. “Soulcreek” by Black Stone Cherry
3. “Hurricane” by Theory Of A Deadman
4. “Crawling” by Linkin Park
5. “Giving In” by Adema

Contest History

• 2013 NPC Heartland Classic – 1st Place Light Heavyweights, 2nd Place Overall

Thanks

• To Jared Ragsdale and Lucas Woods at 316fit for the competition prep guidance.
• To my trainers, Carla Jecha and Patrick Cowan, for putting up with my mood swings during competition prep.
• To my amazing girlfriend, Alexandra Wilson, for painting me with Pro-Tan eight times for the competition.
• To my amazing clients and family who constantly kept me positive while dieting.

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Whether you’re looking to shed a little of the excess fat that’s crept up over the last six months, want to get lean and mean for a fitness contest, or simply want to improve your overall health, your diet is essential to your progress.

There’s no doubt about it—without a proper diet plan, your results will be slow at best. If you want to kick your results into overdrive and get the most of each sweat-drenched workout, it’s time to do your research and put together a muscle-building macro plan.

So how are you supposed to separate fact from fiction? To help clear the noise, here are the top eight nutritional myths you don’t want to fall for. Know these and you’ll be prepared to debunk phony theories and chow down smart.

Nutritional Myth 1

You’ve likely heard time and time again that, as far as heart health is concerned, whole eggs should be avoided. After all, too much yolk is never a good thing, right? Not necessarily. It’s true: The recommended daily dose of cholesterol is around 300 mg, and one egg yolk contains 450 mg.

That’s nowhere near the whole story, though. Egg yolks contain high levels of dietary cholesterol, which is different from the blood level cholesterol that’s linked to an increase in the risk of atherosclerosis and heart attacks.

In fact, egg yolks can be beneficial. The carotenoids in the yolks may promote eye health. Egg yolks are also one of the richest dietary sources of the B-vitamin complex choline, which is linked to reduced inflammation and better neurological function.¹

“I usually have two meals per day of 6-8 egg whites and two whole eggs,” says Whitney Reid, BPI Sports East Coast sales manager. “It’s a great protein source that your body can use easily.”

While downing a couple of six-egg omelettes is never a wise idea, eating one per day isn’t going to put you in harm’s way.

Nutritional Myth 2

Hold it right there, honey. Just because you’ve sworn off granulated sugar doesn’t mean you can have a pass on the “natural” alternative. Far too many people think that honey is a healthier alternative to sugar.

The majority of honey is fructose (sugar). Just because it’s natural doesn’t mean you should eat it by the spoonful.

While honey does contain more nutrients than sugar—serving up vitamin B6, thiamin, niacin, riboflavin, pantothenic acid, calcium, copper, iron, and magnesium—at the end of the day, sugar is sugar by any name.

Honey contains 55 percent fructose, and studies suggest that high fructose consumption can lead to health problems such as obesity, heart disease, and liver disease. A teaspoon per day won’t crush you’re your dietary goals, but view honey as a health food, and you’re going to be in for a rude awakening. Too much of any form of sugar puts you at risk for type 2 diabetes, weight gain, and energy crashes.

Nutritional Myth 3

Many people concerned about their heart health or weight loss shun red meat entirely. They’re following the conventional wisdom that red meat is too high in saturated fat to be a regular part of a healthy diet plan.

However, this isn’t the case. The trick is to choose the grass-fed variety of red meat. Do that and you’ll take in healthy CLA fat, which actually promotes fat burning.

A big juicy steak is filled with nutrients that are hard to find in other lean meats. Don’t eat red meat every day, but a steak here and there is beneficial.

CLA is a form of omega fatty acid that, according to a study published in the “Journal of Nutrition,” can help lower your risk of cancer. Regular intake can also help to lower blood pressure and combat insulin resistance, therefore preventing type 2 diabetes, reducing the level of inflammation in the body, improving overall body composition, and combating osteoporosis.

So, don’t be quick to pass on the beef for the chicken or tilapia alternative. It’s a great source of protein, creatine, amino acids, and vitamins that will keep your muscles full while helping you maintain a lean physique.

“Red meat increases ATP levels in your body, providing you with immediate energy,” says Reid. “The extra calories in red meat—as opposed to fish or chicken—can provide a little more fuel for heavy training sessions.”

Beef’s iron content is also essential for maintaining your energy levels for physical activity; it’s a can’t-miss food.

Nutritional Myth 4

Don’t think twice about protein shakes. Drink up! And drink more water to offset dehydration.

Another common myth that you’ll often hear spread by non-gym goers is that all those protein shakes are slowly depleting their bone calcium content.

What’s the truth here? Is that protein shake you’re drinking helping you build muscle or setting you up for a stress fracture?

Don’t put down your shaker cup just yet. The research is clear: A reasonably higher protein intake is safe.

As reported in a study published in the “American Society For Clinical Nutrition,” a higher protein intake won’t change your markers of bone turnover or calcium extraction.

However, all that protein can be dehydrating. If you bump your protein intake up from either supplements or real food, make sure you drink a little extra water throughout the day.

Nutritional Myth 5

This is another common food misconception, that eating carbs plus fat equals fat gain. The “logic” behind the myth is this: If you eat both carbs and fats in the same meal, you could run the risk of overrunning your total caloric intake for that meal—a risk that would pose less of a threat if your meal was low carb or low fat.

Ever hear of a “balanced” meal? Combine protein, carbs, and fats for results.

But, as long as your calorie intake isn’t excessive, simply eating the two nutrients together won’t increase your risk of fat gain. In fact, eating a meal that contains a nice balance of all three nutrients—healthy fats, complex carbs, and lean protein—tends to provide greater nutrition and satiety while keeping energy levels stable.

Nutritional Myth 6

Gluten’s gotten a bad rep as of late. And, while there’s no question that it poses a threat to people who are unable to digest it, for the vast majority of individuals, this isn’t the case. Avoiding gluten doesn’t spell automatic weight loss.

If cutting it out means you reduce your consumption of processed foods and lower your total caloric intake by trading in junk food for nutrient-dense options, then going gluten-free has a clear benefit and you’re bound to lose weight. But, if you just replace gluten containing foods with highly processed “gluten free” alternatives, don’t be surprised if your weight plateaus or even increases. There’s an incredibly high amount of unhealthy gluten-free products on the market.

Nutritional Myth 7

People seeking fat loss might be quick to jump on the multiple meals per day plan thinking that it’ll give them a metabolic boost and spur faster weight loss. While eating frequently might help you out, it’s not because of a supercharged metabolism. The thing to note here is that the metabolic spike you get after eating is going to be directly proportional to the amount of calories you consume. Eat more, burn more. Eat less, burn less.

Your total calories for the day are important; the number of meals it takes you to reach that number matters less.

At the end of the day, if your calories are the same in both situations, you’ll see the same metabolic enhancement. People who eat multiple times per day run the risk of consuming more calories since they eat more often; they’re at a greater risk of weight gain.

It all boils down to personal preference, but either way, calories tracking is the key.

Nutritional Myth 8

Think twice before jumping on the latest detox bandwagon.

This so-called fast way to kick-start weight loss is anything but. While some detoxes might serve up a healthy dose of antioxidants, they’re also often notoriously low in calories and protein. So while you may think you’re ridding your body of built up chemicals and toxins, you actually encourage your metabolism to crash—meaning you set yourself up for fat gains down the road.

Low protein intake coupled with a reduction in calories means you’re at a high risk of losing muscle mass as well. “These lose-weight-fast formulas might help you drop some water weight initially and, while the number on the scale might go down, by no means will you lose any body fat,” says Whitney. “I would actually consider some of these detox programs harmful because they can lead to dehydration and deplete your body of important vitamins and minerals.”

If you want to cleanse your system, drink more water, cut out processed food, and feast on fresh fruits and vegetables all while taking in safe level of protein and calories. Not only will you feel better, but you’ll also likely keep off the weight you lose.

References

1. http://www.health.harvard.edu/press_releases/egg-nutrition.
2. Kelley NS, Hubbard NE, Erickson KL. (2007). Conjugated linoleic acid isomers and cancer. J Nutr. Dec;137(12):2599-607.
3. Argyiou, E. et al. (2003). Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women. American Society For Clinical Nutrition. Vol. 78, No. 1.

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Name: Dean Somerset
Occupation: Exercise physiologist; medical and rehabilitation coordinator for World Health Clubs.
Website: deansomerset.com

It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight.

The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns.

Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television.

It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site.

Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher.

It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly.

Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym.

Exercise 1

Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift!

Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position.

Push-Up Fixes
Watch The Video – 02:06

Push-up coaching points

• Squeeze your glutes and abs to lock your hips to your core.
• Keep your arm tight to the armpits.
• Hit the ground with your chest before your head.

Exercise 2

Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats.

Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats.

Breaking Down The Dumbbell Row
Watch The Video – 02:17

Dumbbell row coaching points

• Take a wider stance than you think you need.
• Keep the spine long and straight with the chest up.
• Let the shoulder blade do the work. The wrist and elbow follow the shoulder.

Exercise 3

Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing.

Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion.

Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall.

Squat Fix: Low Mobility
Watch The Video – 05:12

Squat coaching points

• Keep your feet flat on the floor and press evenly throughout.
• Create force through the hips to drive the movement.
• Lean the torso forward as your hips move into the rep.
• Keep the core tense without restricting airflow.
• Keep the shoulders vertical over the middle of the foot.

Exercise 4

The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight.

Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground.

Deadlift Tutorial
Watch The Video – 05:23

Deadlift coaching points

• Keep the spine straight and drive the movement from your hips.
• Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar.
• Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout.

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Name: Ryan Hurst
Occupation: Program director, Gold Medal Bodies Fitness
Location: Osaka, Japan

Gymnastics rings are showing up in more gyms than ever before. However, many people mistakenly believe these wooden implements are only useful for athletes who use them in competition, like gymnasts or CrossFit athletes. In reality, anyone can use the rings and benefit from them tremendously, because they help simultaneously build strength, stability, and coordination like no other apparatus.

If you’ve ever watched the gymnastics events at the Olympics, you know how much strength the rings require. What you may not know about the rings, though, is how effectively they can be used to build incredible muscular size and definition. The rings may not be the first tool that comes to mind if hypertrophy is your goal, but as the incredible physiques of elite gymnasts show, ring work can help pack muscle on the upper body.

Are they easy? No, but nothing worth pursuing is. If you’re willing to start at the bottom and master the techniques and routines I outline here, you’ll find they’re a great tool for building a muscular upper body that’s every bit as strong as it looks.

Gymnastics Rings for Hypertrophy
Watch The Video – 05:50

Getting Off The Ground

The primary exercises that I’ll show you are leverage holds and fundamental pulls and pushes that emphasize control over the rings and your body.

For now, you won’t be doing any swinging moves on the rings. Instead, the primary exercises that I’ll show you are leverage holds and fundamental pulls and pushes that emphasize control over the rings and your body. You’ll soon realize that these are the best for hypertrophy and muscle conditioning anyway.

Most of these moves are classics with which you’re familiar, but not like this. Why would you need to watch another tutorial on doing a pull-up, row, or dip? The answer: Because everything is different on the rings.

It makes perfect sense when you think about it. If you do a bodyweight pull-up on a stable object like a bar, the only moving object is your body. All you have to worry about is pulling your body to reach the bar.

With the rings, you can’t rely on the stability of a bar; you have to stabilize the rings while also pulling your body up to meet them. This requires more control, tension, concentration, and effort.

You can’t just jump on the rings and let your mind wander as you pump out the reps. This in itself is a major benefit to using them. As any experienced bodybuilder will attest, the mind-muscle connection is both real and highly effective at changing your physique, and it is front and center in ring training.

Right away, you’ll notice improved muscular contraction and sensation, and even if you’ve been training for a while. This “new” style of training can also produce DOMS like you haven’t felt since the first time you picked up a weight!

Gymnastics Rings Workouts

These two routines will help familiarize you with the unique challenges and stimulus offered by the rings, and they’re great for building that coveted V-shape. If you can’t manage all the reps at first, don’t be surprised. Keep practicing until you can manage all the reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Keep practicing until you can manage all the reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.

Start with the fundamentals workout, and when you’re feeling confident with it, mix in the superset workout.

Ring Fundamentals Workout

Dynamic/Isometric Superset workout

Why These Exercises?

Exercise 1

Holding this position correctly will give you an intense triceps involvement, along with a contraction of the posterior deltoid and mid and lower trapezius. It’s a great move to start your routine; it “wakes up” the upper body and core and prepares them for the work ahead.

Exercise 2

Ring Dip

This classic bodyweight exercise is made exponentially harder by the unstable rings, so don’t be alarmed if you can’t do as many repetitions as you normally would on a fixed object. Again, be prepared for significant triceps contraction and pectoral involvement, especially if you pause for a second in the bottom position of the rep.

When fatigue hits, you’ll notice the last few inches of the repetition seem impossible to complete. Keep pushing hard! This is where the benefit happens.

Exercise 3

Reverse Row Sit-Back

This unique combination move joins together a rowing movement with a pull-up and assists in that transitional strength between the two moves. It stimulates development in the lats, biceps, and shoulders.

It’s not unusual to see a jump in performance on your regular rows and pull-ups after performing this exercise on the rings regularly for just a few weeks.

Exercise 4

This leverage hold takes abdominal training to the next level. Just as in the top position hold, your arms and shoulders will be working as hard as possible. But the added positioning of having your knees or entire leg lifted up makes it even more difficult.

Be prepared to hold for less time and do more sets in the beginning to get used to doing these moves on the rings.

Exercise 5

The lats, rhomboids, deltoids, biceps, abdominals, forearms, and even the pecs get worked hard in the ring version of the mighty pull-up. The moving rings make it more difficult, but they can also be a lifesaver for people who experience elbow or shoulder problems when doing pull-ups on a straight bar.

The free rotation of the rings lets you change your positioning in a way that you can’t on a fixed bar, and this often helps alleviate the strain that may be giving you problems.

Practice, Practice, Practice

There is one important thing to keep in mind if you’re looking to incorporate rings into your training regimen: They require patience and dedication. One of the most common things we hear from our clients is how humbling they found ring training to be initially. You may be strong, but you’ll be required to use your body in a different way than you’re used to.

I recommend choosing one of the routines described above and sticking with it for at least 4-6 weeks exclusively. This will give you the chance to get acclimated with this new training style. Don’t worry about losing ground in your other upper body lifts; if anything, you might find they’re stronger when you go back to them.

After you feel a bit more comfortable using the rings, incorporate rings exercises into your regular training as you see fit.

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Vital Stats

TRAIN MAGAZINE
The Official Print Partner of Bodybuilding.com

Website: https://train.magcs.com/
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If you’re into fitness then the name Steve Cook should resonate with you already. Pick up any respectable fitness magazine in the world today and it’s unlikely you find a copy without a picture of his smiling face and ripped torso stirring back up at you.

In 2013, he solidified his place as arguably the planet’s most sought-after fitness model. Steve Cook has the physique most fitness enthusiasts aspire toward, with a soaring international fan base, a list of blue-chip corporate sponsors, and more photo shoot requests than half of Hollywood.

But what makes Cook tick? What are the training philosophies of the professional fitness model and men’s physique bodybuilder? TRAIN traveled to his home town of Boise, Idaho, for a week of training with the fitness icon. We discovered an athlete who is only getting started with his athletic aspirations.

THE BASICS

Born in the middle of a family of seven children, Steve excelled at sports growing up. Cook was already in great shape after a childhood that was built around a training rewards system, like being able to watch TV after he’d finished his daily push-ups! He played football in college and eventually graduated with a degree in Integrated Studies (biology/psychology).

Steve maintains that those early training memories, instilled into him from his father, are the key to staying in shape today. Cook insists that getting the basics right, no matter what your fitness level, offers the key to a healthier, fitter lifestyle, especially if your gym visits aren’t as frequent as you may wish.

“As long as you stick to the basics then you won’t go far wrong,” Steve says. “Things like bench press, squats, deadlifts, pull-ups, movements that work a lot of muscle groups. If people reading this can’t get to the gym as much as they’d like, then at least make sure you do the compound exercises.

Pull-Up

“The basic stuff, like deadlifts, that works the back, core, legs and shoulders are essential. By sticking to those types of movements you’ll see the biggest results.”

Focus on your own goals and achievements matters most, states the IFBB pro men’s physique competitor. Allowing someone else’s achievements or performance to cloud your own aspirations is a surefire way to stunt your growth.

“Don’t compare yourself to other people,” Steve says. “Whether it’s in competition or just in the gym, there is always going to be someone out there with better calves or a better chest, but the minute you start comparing yourself physically to other people is the minute you’re not going to be happy with your training.

“If you concentrate on your progress and getting better from month to month then you will be satisfied. The minute you start comparing everyone else’s best features to your worst features you’re in trouble. I’ve been there myself in the competition world when I’ve felt like crap because I may not have felt like I was lean enough or big enough.

“The best advice I can offer is to focus on yourself, focus on your goals and achievements, and don’t allow anybody else’s progress and scupper your fitness plans.”

BODYBUILDING VS CROSSFIT

Cook doesn’t see his own fitness potential as a job, however, but more of a lifestyle. He doesn’t stereotype himself as a professional bodybuilder, rather as more of a full-time athlete, a guy who through commitment and training has provided himself with an opportunity to live his life the way he wants.

Sure, it’s through conventional bodybuilding that he has found himself in the public eye. But Cook’s training regimen is so much more than pumping iron. He lives for new challenges, is determined to try anything at least once, and embraces all forms of exercise, including CrossFit.

The strength and conditioning training phenom has stormed the planet in recent years, but along the way he noticed a divide between traditional bodybuilding practitioners and a generation of CrossFit devotees. However, Cook insists there’s plenty of space on the planet for both to not only coexist but even embrace one another’s core values.

“There is a big issue between bodybuilders and CrossFitters, and I think there’s negativity on both sides,” Cook says. “CrossFit people say that bodybuilders don’t have functional muscle, while bodybuilders say that CrossFit is just a surefire way to get injured. But I don’t see why there has to be such disconnect.

“Obviously, there are bodybuilders out there who fit the stereotype of not being athletes, just concentrating on isolation movements that don’t really do anything in regard to functionality. At the same time, there are also CrossFitters who really don’t know the technique of the lifts they are doing. But stereotyping is dangerous.

“For me, I train pretty instinctively now and I always like to try new things. So I will always incorporate movements like the clean, always try things like the muscle-up, on top of my bodybuilding exercises, like biceps curls or your bench press, things like that. I like doing both.

“Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life.”

“I like to lift to be a better athlete and to live healthier, but yet I also like to lift to look better too . It should all just be about health. Whether you are a CrossFitter or a bodybuilder it should always just be about improving your life. And so if I can do both and have fun doing it, as well as make progress in looks and performance, then I’m a happy guy.”

So, does this mean we may even see him compete in CrossFit arena one day in the future? “I wouldn’t mind giving it a go,” Cook says. “I’m the type of guy who likes a new challenge. I’ve got my pro card and I’ve competed on the Olympia stage and while I’m not saying I am done doing that, I am also starting to look for something else to push my body.

“When you are a bodybuilder, and you’ve competed on the stage, it’s easy to become depressed after a competition because you look back and you know that you’re not going to look as good as you did on the stage. So now you’re back in the gym and what are you striving for, to get bigger and leaner for next time?

“What I want to do is concentrate on other goals, so I’m not obsessed just with how my body looks. I really want to look at what my body can do, and that means improving all of my best lifts through the winter. It means improving my cardiovascular system too, and getting my mile time down or going swimming more.

“And by having more performance driven goals it keeps me from getting bored with my training, and that’s really something everyone can take from my own experiences. Nothing beats training with a smile on your face.”

SWOLDIER OF FORTUNE

Training happy is the key to keeping Cook interested. While he’ll happily play around with different exercises and programs in the gym, outside of it he’s even more adventurous.

“I like trying new things for sure, and there’s no better opportunity to try new ways to work out than when you’re on the road,” Steve says. “Of course when I compete I want to be the best and I enjoy being good at something, but I also want to try everything and anything I can. There is no better feeling than taking something you’re not too good at and making it your strength.

“I’ll do yoga, I go trail running, I enjoy getting out into nature especially. I enjoy getting out of the gym, opening my mind to new experiences and really living life. It’s actually as much a spiritual thing as anything else. What better way to work out than swimming in the ocean or surfing. I grew up in the mountains in Idaho so using my surroundings to stay in shape is too good an opportunity to miss.

“Recently, I was over in Hawaii so I went surfing, ocean kayaking, I was running on the beach, standup paddle boarding. And this is on top of going the gym for 45 minutes every day too. And it’s all because I wanted to experience things I could only experience in Hawaii.

“There’s no better way to start your day than doing something active. And then you don’t have to worry about all the little details of what you are eating, because you’re being so active and burning off everything anyway. There’s no such thing as the wrong cardio, in my opinion. As long as you’re enjoying it, then that’s it.”

And right now Steve is training with a smile on his face. He’s living out of a suitcase, and has spent only around a week or two out of the last few months actually at home in Boise, due to demands for his time. But he wouldn’t have it any other way.

“I was actually talking with my sister on the phone just the other day and complaining to here that I was travelling so much,” Steve says. ” But she’s a nurse back in Idaho where its five degrees and here’s me complaining while sitting in my shorts on a beach in Hawaii, so she helped me put things into perspective that’s for sure. Hotel rooms and airports are a drag, but I wouldn’t have it any other way.”

Front Squat

As for his conditioning? “Right now I’d like to incorporate a lot more strength movements into my training, and do CrossFit at least once or twice a week too,” Steve says. “Trying out more of the Olympic lifts and concentrating on getting stronger are really the main focus in the off-season.

“But I’ve been doing so many photo shoots that I’ve actually had to stay pretty lean this winter so my training has been a much quicker pace. I’ve been doing a lot of supersets, lots of dropsets, with not a lot of rest periods in between.”

STEVE COOK WEEKLY WORKOUT

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Vital Stats

Name: Andrew Deaton
Email: lambo369@bellsou…
Location: Memphis, TN
Age: 18
Height: 5’7″
Weight: 180 lbs
Years Bodybuilding: 2

QHow did your fitness
journey begin?

I started lifting weights during my sophomore year in high school. I played football and was used to being in the weight room. At the end of my sophomore year, I wanted to become the biggest teenager people had ever seen. I wanted to be the biggest of my friends.

My journey had ups and downs, but I never gave up on my dream. Nobody said it would be easy. They said it would be worth it. I just competed at the 2013 Dexter Jackson Classic in Memphis, Tennessee. I won overall teen and placed second in novice men’s lightweight.

What workout regimen delivered the best results?

The best workout plan is one that always changes. I utilize techniques like FST-7, speed training, dropsets, supersets, trisets, isometric contractions, and more. The trick is finding what makes you feel best and listen to your body.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“Work hard in silence. Let your success make noise.”

How did your passion for fitness emerge?

Bodybuilding is unlike any sport. I love competition. The fact that someone could be working harder or eating better than me drives me to be better. Surround yourself with competition and people who believe in your dreams to be successful.

What or who motivated you?

I wanted everyone to know that I’m the best without having to speak a word. Work hard in silence. Let your success make noise.

Where did you go for inspiration?

My older workout partner is like my big brother and always pushed me to be the best. Normal people won’t survive in bodybuilding. You have to be a different kind of person to love this game. My workout partner understands and respects the game like I do.

What are your future fitness plans?

I plan to compete on May 31, 2014, in Mississippi in the teen division. The competition is a national qualifier. That’s what my eyes are on right now. Further down the road, I plan to get my IFBB pro card.

What is the most important fitness tip?

The secret to success is to improve in all aspects of life no matter where you are or what situation is. Don’t listen to the naysayers. Nobody can take away your dream. When you want to succeed as bad as you need your next breathe, you will be successful. He who conquers others is strong, but he who conquers himself is mighty.

Who is your favorite competitor?

I look up to Kai Greene. He’s the most humble Olympian and loves bodybuilding more than anyone. He isn’t a normal guy. He’s quiet and gets his work done. That’s why he’s my favorite. He inspired me to become the best without being a loudmouth.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com helped me plan workouts, diets, and competition prep. If you want to become better, this site is a huge resource.

Andrew’s Top 5 Gym Tracks

1. “Till I Collapse” by Eminem
2. “Lose My Mind” by Young Jeezy (Feat. Plies)
3. “Ali Bomaye” by The Game (Feat. 2 Chainz And Rick Ross)
4. “We Own It” by 2 Chainz (Feat. Wiz Khalifa)
5. “Trippy” by Lil Wayne (Feat. Juicy J)

Competition

• 2013 Dexter Jackson Classic Memphis – Teen Overall Winner, 2nd Place Men’s Novice