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How did you get started with bodybuilding?

I first began lifting weights in high school with some friends as a means to improve our strength and get big.  The more I began lifting however, the more I became addicted.  I began researching online, reading books and learning everything I could about nutrition and training.  The knowledge I obtained allowed my work in the gym to become more meaningful and the results showed.  I studied exercise science in undergrad and am now in pharmacy school.  I can attribute where I am today to the desire to learn about the human body that I received from weight training.

What gets you motivated?

My motivation comes from within myself and the small goals that I am able to achieve on a continuous basis.  I am never satisfied and am always trying to improve, whether it’s at life in general or at building my physique.   My motivation comes from the people that I am able to inspire and educate to live a healthier life and achieve the goals that they have for themselves.   I love every aspect of this sport.  The intensity of the training, the dieting, and the physical changes that come along with it.  I will be in the gym the rest of my life.

What is your training philosophy?

My training is nothing special.  I just follow a basic bodybuilding routine hitting every muscle group once a week, maybe twice in 10 days.   I am constantly changing up my exercises, so that no two workouts are the same in a row.  I train intuitively and don’t have anything set in stone.  I do not worry too much about numbers, but my intensity is always high. I am constantly trying to get stronger and lift heavier in order to build new muscle.  Usually I’m training in the 8-12 rep range, but lifting as heavy as I can.  On the big three (bench, squats, deadlifts) I will usually get some heavy sets in for reps of 5 or less.

The biggest thing I’ve learned over the years is to have a mind-muscle connection when lifting.  You need to be able to stimulate the muscle you are working and not just simply move the weight.  This is when I started seeing the best results.  It may mean dropping the weight a little at first, but the muscular development is worth it.

If you have to pick only 3 exercises, what would they be and why?

• Bench
• Squats
• Deadlifts

With these 3 exercises, you have every body part met.  I use these as the main lifts in my Chest, Back and Leg days.  They have helped add size and strength to every part of my body and I probably would not be the size that I am now without them.

Leg Workout Video

When trying to cut down do you prefer to use HIIT or just normal cardio?

I mainly prefer steady state cardio but I will incorporate HIIT every now and then to switch things up.  I usually do my cardio after weight training. I save my glycogen for the weights, then once I get over to the cardio, my body will dig into fat stores more readily for fuel.  My favorite piece of cardio equipment is the stair master.  I live on that thing when prepping for a show.

It just feels so good after finishing up a 30min cardio session knowing that I just stripped away some fat and not to mention improved my cardiovascular health.

Normally I do 20min of cardio 3 days a week throughout the year, but when getting ready for a show or a photo shoot, I will increase that to ~30min 4-5x a week, depending on how my diet and fat loss is going. I don’t believe in overdoing the cardio though.

2010 Bodyspace Spokesmodel Entry

What is your philosophy on nutrition?

This is where the body is built.  I cannot emphasize the importance of nutrition enough.  The old saying ‘you are what you eat’ could not be more true when it comes to building your ultimate physique.

The day that I learned to eat right, is the day that I finally started making real gains in the gym.  You can take all the supplements you want and train till you pass out, but you will never grow without proper nutrition (unless you’re some genetic freak).

I usually eat 6 meals per day and drink at least 1 gallon of water daily. My protein intake is 1.5g/lb of bodyweight, so for me that’s about 300g daily.  My fats are usually on the low side at around 50-60g.  My carbohydrates are the main variables in my diet.  If I am trying to gain or maintain I usually take in around 300g or more per day.  When I am leaning out I cycle the carbs.  I will do 3-4 days lower carbs (~150g) and one day of reefed at 300g or so.  If I’m not prepping for a show, I will have 1-2 cheat meals a week in order to keep my sanity and also help spike the metabolism.

Matt Bucur + Greg Plitt

What are your favorite meals and foods?

• Protein: Chicken Breast, Lean Steak, Fish, Eggs, and protein powder.
• Carbs: Oats, Ezekiel bread, rice, whole grain cereal, some fruits and veggies.
• Fats: Peanut Butter, mixed nuts, olive oil.

Favorite cheat food?

Pizza, all the way.  When I start cutting, this is the first thing that I start craving.  Oh and cheesecake.

What supplements do you use that give you great results? How do you use them?

My number one favorite supplement is Allmax Isoflex.  I actually consider this as part of my nutrition and not so much a supplement.  The quality and taste of this protein cannot be matched by anything else on the market, in my opinion.  I also take a multi vitamin, fish oil and either creatine or a pre-workout product containing creatine and stims to help get me through those grueling workouts.  I also love taking BCAA’s or just straight L-Leucine as well.  There is some good science behind it showing it to increase protein synthesis and I really feel it helps with recovery, especially when dieting.  Every now and then I may take a test booster like Allmax TestoFx to help increase strength and get that extra edge.

Favorite Bodybuilders?

Arnold Schwarzenegger, Phil Heath, Ronnie Coleman, and Jay Cutler.

Favorite Quote?

These come to mind when I’m in the gym and not ‘feeling it’:

‘Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy-ass weight!’ – Ronnie Coleman

and

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” – Arnold Schwarzenegger

Bodyspace: http://bodyspace.bodybuilding.com/Eightpak/
Website: www.facebook.com/SwollenPharmD

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