Q & A with Team MuscleTech Athlete Josh Hyaduck

[Josh Hyaduck]

Hey Everyone,

I'm Josh Hyaduck, a natural bodybuilder getting ready to make my bodybuilding debut at the INBF Universe on June 12th, 2010. I am currently signed to Team MuscleTech and am looking to make a huge impact in the industry this year. With 10+ years of training already under my belt, I am here to offer a second opinion on your training and dieting, or anything fitness related.

Feel free to post your questions below, thanks

[kiwi4]

Hey josh, huge fan here! Ill start things of..

Id like to know what is your philophy on building a bigger upperbody especially bigger + rounder delts..

Your delts are just incredible!

[crackle]

Hey Josh!

Whats you pre and post workout meal like??

Thanks!

[simplyshredded]

Josh good to see you on board brother!

Id also like to know

What you pre and post workout meals are like??

Cheers

[NANBFAthlete2010]

Hey Josh, I'm competing in my 1st Natural Bodybuilding show, about 15 days out...what's your deit looking like very close to the show?

Stats: 6'0" 179-183 (at 9% Body Fat) (Bodyweight Fluctuates around 5-10 pounds during the day)
Monday-Chest/Abs
Tue-Back/Calves
Wed-OFF (Cardio)
Thur-Shoulders/Traps/Abs
Fri-Biceps/Triceps
Sat-Legs/Abs
Sun-OFF (Cardio)

Heres Mine: Started This Last Week (3 Weeks Out)
Training Days: 30 Min Cardio POST workout. (Mon, Tue, Thur, Fri, Sat)
9:15 AM Meal 1: 5 whites. Serving of greens on the side. 1 serving of Omegas. 1 Acetyl l carnitine tab.
12:15 PM Meal 2: 5oz of Tilapia. 1 serving of greens. 1 serving of Omegas. 1 Acetyl l carnitine tab. + 1 Tab Super 7 KETO
3:30 PM Meal 3: Meal 6: 5oz Tilapia. 1 Cup Greens
6:3 PM Meal 4: 6oz of Chicken. 1 Cup Greens 1 Acetyl l carnitine tab. + 1 Tab Super 7 KETO (Pre Workout)
Pre Workout Supps: 10 Grams Creatine, 10 Grams Glutamine 3.3 Grams Arginine
9 PM Meal 5: (post workout) 5g of creatine, 5g of glutamine in Crystal Lite…20 min later, ¾ Cup White Rice and 6oz Lean Meat. (40 Min Cardio Post-Workout)
12:30 AM Meal 6: 6oz of chicken breast. 1 tablespoon of olive oil.

Diet: NON-Training days (2 days a week)(45 min Cardio in the AM, and 30 Min Afternoon) (Wednesday, Sunday)
9 AM Meal 1: 4 egg whites. 2/3 Brown Rice. 1 serving of Omegas. 1 Acetyl l carntine tab. + 1 Tab Super 7 KETO (Post Cardio)
12:15 PM Meal 2: 4oz of Turkey or Chicken. Greens on the side. + 1 Tab Super 7-KETO (Pre Cardio)
3:30 PM Meal 3: 4oz of chicken breast or Turkey. 2/3 cup of brown rice. 1 Acetyl l carnitine tab.
6:30 PM Meal 4: 4 oz of chicken breast.1 Cup Greens. 1 Acetyl l carnitine tab.
9:30 PM Meal 5: 5 oz of Tilapia. 1 Cup Greens
12 AM Meal 6: 5oz of Tilapia.

[zaffe]

how much calories should i have if i wanna bulk a lot? i have a fast methablosim something

[Whey Hey]

Hey Josh,

Are there any key dieting philosophies you stick to in terms of cutting for a competition, or just in general? Are you a fan of Keto dieting or do you just lower carbs and fat appropriately ?

Whey

[dkwade37]

Hey Josh,
I want to know what your bulking up diet is like? I would prefer a diet where I can gain muscle and very little amounts of fat.

[MizzouFit]

Yeah lets start with your personal dieting philosophy, what has worked best for you and what are you utilizing now for your upcoming contest in June?

[Josh Hyaduck]

Hey josh, huge fan here! Ill start things of..

Id like to know what is your philophy on building a bigger upperbody especially bigger + rounder delts..

Your delts are just incredible!

A lot of compounds. When you do shoulders, hit your presses very heavy and aggressively. Incline Dumbbell Presses of many angles (switch angle each workout). Any angle between 55 and 90 are ideal and will hammer the front heads of your delts. For the sides I would suggest heavy barbell upright rows. To really reap the amazing benefits of barbell upright rows I would suggest you to use straps (preferably versa gripps). Dumbbell side laterals are great as well and I would suggest alternating between regular heavy sets, rest-pause sets, drop sets, and double drop sets for these (not in the same workout). For the your rear delts, I recommend Dumbbell Rear Delt Rows (Bent over rows) and try to use straps for these as well. Reverse flys on the pec deck machine are a good change every now and then but the Rear Delt Rows are king imo!

Hey Josh!

Whats you pre and post workout meal like??

Thanks!

In-Season

Pre Workout
7oz Tilapia
1/2 Cup Oats
4 Almonds
Supplements: NaNO Vapor (Calorie free pill form), Gakic, Myoshock, Alpha Amino Prototype 216

Post Workout
7oz Tilapia
1/2 Cup Oats
4 Almonds
Supplements: Creakic

Roughly 40g protein, 30g carbs, and 7g fat per meal...I split my meals evenly and keep things very simple by usually eating the same thing.

Off-Season

My off-seasons will be a little different from here on as I do not want to gain very much over my contest weight. But in the past I would usually eat either a big peanut butter sandwich, with a protein shake, or a Chick-Fil-A sandwich pre workout. Post workout would usually be the same, there is a Chick-Fil-A right next door to the gym.

As far as supplements in the off-season, they stay the same except I'll take Cell-Tech post workout instead of Creakic. As far as timing, I eat 1.5h-2h pre workout when I'm preparing for a show and in the off-season I will eat about 30m-1h pre workout.

Josh good to see you on board brother!

Id also like to know



Cheers

Thanks Tony. I'm glad to be one of your original features on the site! Great job so far.

Hey Josh, I'm competing in my 1st Natural Bodybuilding show, about 15 days out...what's your deit looking like very close to the show?

Good luck with your show!

Right now I am sitting at 250g protein, 150g carbs, 40g fat per day whether it's a training day or not. 6 meals a day with protein and fat being split evenly throughout all of them. Carbs being split evenly among the first 5. Simple and effective. If things slow down then I will either drop my carbs (no lower than 100g) or I will increase cardio...or both!

how much calories should i have if i wanna bulk a lot? i have a fast methablosim something

How much do you weigh? Also how tall and what age? A good starting point would be 1g-1.5g protein per lb. of bodyweight (personally I prefer 1g) and 2g carbs per lb. of bodyweight. If that doesn't get your weight moving then increase your carbs, keep protein consistent.

Hey Josh,

Are there any key dieting philosophies you stick to in terms of cutting for a competition, or just in general? Are you a fan of Keto dieting or do you just lower carbs and fat appropriately ?

Whey

Not really. When I first start my cutting phase I really just experiment with my macros to get a feel for where I am at (what gets my weight dropping 1lb-2lbs a week). I almost always start with something like 200g protein, 200g carbs, and 50g-60g fat and adjust as need be. When the carbs and fat start to get low I will increase protein just a bit to help preserver my lean mass. I do not believe Keto is for bodybuilders...run the other way!

Hey Josh,
I want to know what your bulking up diet is like? I would prefer a diet where I can gain muscle and very little amounts of fat.

Well unfortunately, I have always put on a lot of fat in my off-seasons.

However from now on I won't be going any higher than 15lbs over my stage weight, I'll probably even stay around 10lbs over stage weight. It's an area that I will be experimenting with this year. However, just know that gaining muscle is going to take MUCH longer than it would to gain muscle with the extra fat. It all just comes down to tracking your progress and in the off-season I would probably track it by the month instead of by the week like most would do when cutting weight. Naturally you are not going to be putting on very much weight on a weekly basis so I would break it down into months. After a month if you do not feel you have gained very much then adjust your macros, I would suggest added carbs (Carbs are your best friend here). Like I stated above, I would try starting off with 1g-1.5g of protein per lb of body weight and 2g of carbs per lb of body weight and make your adjustments off of that...it all comes down to just tracking your progress.

Yeah lets start with your personal dieting philosophy, what has worked best for you and what are you utilizing now for your upcoming contest in June?

I think I covered this in the previous posts above but if I missed anything that you were looking for, feel free to ask!