How did you get started with bodybuilding?
I don’t really consider myself a bodybuilder since I don’t train like a bodybuilder. Plus, I have been told on numerous occasions that my physique is between a fitness model and bodybuilder so I don’t fall in either categories. I started training with weights right after college. I was in limbo and I hate being Idle so I joined a gym.
It was a great way to release tension, but more important it gave me a sense of purpose.
Where does your motivation come from?
My motivation has evolved over the years. Initially the motivation came from the desire to be bigger, stronger, healthier in that order. Nowadays the motivation is to become healthier, stronger (basically better than I was) and help more people to attain the physique the want. I’m really not that concerned with size anymore. Another source of motivation comes from competing and doing shoots. I register for the contest and schedule the shoot this way there’s no way out…if you ever read the art of war the worst thing you can do when fighting an enemy is leave no room for escape. When your enemy knows he’s going to die anyway s/he will fight their hardest so its said always leave an opening for an escape when fighting your enemy. So I create my no room for escape mindset by registering and buying plane tickets/booking hotel room within two days of deciding to compete this way I can’t back out. Now I’m forced to give it my all otherwise I have just wasted money and time….plus you don’t want to look like an idiot on stage or during a shoot. This gives me a clarity of purpose (an awesome motivator by the way) that I initially had when I first started. Once you have a clarity of purpose…that is know exactly what you want to accomplish you become a juggernaut. The other motivating factor for me is helping people achieve their goals in regards to fitness.
This motivation manifest itself in my reading habits. I read everything on nutrition that I can get my hands on then I apply it in the real world. This enables me to help as many people as possible.
What workout routine has worked best for you?
Heavy compound movements with a 5 x 5 scheme done with minimum rest in super sets has worked very well for me in the past but as everyone knows its always wise to change up your routine. Still, my routine generally centers around pull ups/ chin ups, standing barbell press, dead lifts and squats front/regular. I have found when you perform these movements with minimum rest between sets, there’s little requirement for cardio or abs because of the intensity and the fact that your abs are engaged to a large degree.
Try doing Standing barbell press super set with weighted pull ups/chin ups , go heavy (shoot for 5 x 6 or 4 x 8) with a minute to a minute and thirty seconds rest between super sets. I also interlace my routines with tabatas, farmers walk and pylometrics.
If you have to pick only 3 exercises, what would they be and why?
- Standing Barbell Shoulder Press – It actually carries over to the real world more so than the bench press.
- Pull ups – Its arguably the best exercise you can do for the upper body. There’s EKG studies now that validates this exercise as the best exercise for back and BICEPS. Do 200 and watch how you feel the next morning. It’s what squat is to the lower body.
- Front Squat – Harder to do than regular squats because o it engages the core more due to the positioning and less stressful on the lower back.
I would like to add deadlifts too I had a hard time not putting it in the top 3. The only reason I didn’t put it is because I already picked a pulling movement.
What is your diet like?
My diet is non-linear. My calories varies depending on the activity in the gym that day. If its going to be a hard day at the gym, I will carb up that day. For instance, I carb up on leg days but I wouldn’t on a day that I do chest and biceps or any other small muscle group. My nutritional philosophies and training for that matter are both based on science and real world application not hear say. A lot of my nutritional philosophies comes from Alan Aragon. The AARR (Alan Aragon Research Review) keeps me abreast of what works and doesn’t work.
They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?
Pre-workout meal usually consist of 30 grams protein (lean meat) and 40 grams carbs. This is taken 60 to 90 minutes before workout. Post-workout 45 grams whey/cassein mix with 40 grams carbs sometimes more. Now if all I did was just chest and biceps a small muscle group I don’t carb up.
I add a shake during workouts when I expect to be in the gym longer than 1 hour.
When trying to cut down do you prefer to use HIIT or just normal cardio?
HIIT all the way. Its the BEST way to preserve muscle and burn fat. This has been proven time and again not just through my experience, but through numerous research via real world application. I always carb up before any HIIT routine. The common mistake I see is when people do HIIT is perform it on an empty stomach. They end up not going as hard because because they are depleted . They worry about not burning fat since you will be only oxidizing(burning) the carbs that was ingested 60-90 minutes prior. However they miss the point, the beauty of HIIT/sprints/any high intensity training is that the fat burning effect isn’t acute like steady state cardio its chronic (on going).
This means when you carb up and go harder the excess post oxygen consumption is going to last that much longer—>your body is going oxidize (burn) fat for longer period of time.
Supplements?
My weapon of choice is whey/casein protein mix, fish oil and occasionally creatine/beta alanine mixture.
Favorite Bodybuilders?
Arnold, Flex Wheeler, Frank Zane
Favorite Quote?
There is no failure except in no longer trying. There is no defeat except from within, no really insurmountable barrier save our inherent weakness of purpose.
Bodyspace: http://bodyspace.com/Madtitan/
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"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold
Interesting interview. I was quite surprised of the idea of eating before the work out. I can never do that simply because I feel to full to work out and my training suffers. Guess that’s just another example of do what’s best for you.
well Damian, you just solved your own riddle. You shouldn’t eat too much where you feel full and you shouldn’t eat too close to your workout
Amazing