Weight: 210lb Competition
Height: 6′ 3″
Waist Size: 33″
Bicep size: 18.5″
Calf size: 17.2″
Chest Size: 46.5″
Have you done any competitions or plan to?
Yes, my most recent competition was the Eastern USA’s and I won the over all Men’s Physique title. As far as the future goes, I am keeping my eyes on a couple of national contests early fall, and I will go for the one that I feel the most ready for!! Right now the top priority is going to Olympia In Vegas and represent my Sponsor Grenade Thermo Detonator during the 2011 Olympia weekend.
What would be your biggest dream to be able to achieve?
I set my goals one short term goal at a time and see where it leads me. I know if I continue on bettering my physique year in and year out, good things will keep happening and along the way I hope I inspire as many people as possible.
I eat very high calories off season. As much as it is, my body type only responds to high calorie diets to add mass. I would not recommend this to everyone since different body types respond to different diets. Bulking cycle diet contains a lot of reduced fat peanut butter, thin crust wheat pizza, at least 30-40 ounces of white meat(fish, chicken, turkey, some red meat allowed), vegetables, total of 8 scoops of protein shakes taken periodically and 6-10 egg whites. I have created a balance with this bulking diet and you have to find out that balance for your own body type.
Right now I am in the Cutting Phase of my training and diet. This diet consists of egg whites, reduced fat peanut butter, turkey, fish, chicken, protein powder, vegetables, and rice cakes. I stay away from red meat during dieting and try to add natural spices on my fish and etc. to keep it exciting.
When and Why did you get Started?
I started training from a young age through sports in middle school and high school which led me to weight training and finally to pursue a career in health and fitness industry.
I competed in NCAA division 1 sports in college for USC and St.Francis college. Competed in swimming and waterpolo (basically football in the pool), a big time contact sport. The sport specific training had a weightlifting program as well which I loved doing more than the actual sport themselves. After college I met my beautiful wife and we started our personal training business. I have been very busy for the past 8 years building a good clientele. And the past 2 years I got into competing. Competing is a complete different animal, cooking meals for the day and training twice as hard, making sure I do everything that I can so that I dont look back and wonder if I could have done better.
I have always been interested in great looking physiques and the behind the scenes secrets to achieving them. Arnold, Flex Wheeler and Frank Zane body types always motivated me and gave me a goal to reach for.
I completed Precision bulking 5*2 program. This is an extremely effective program that allows you to constantly trick your body into new growth. 2 weeks ago I started the Precision Cutting Cycle. To learn about my new system visit: www.ironlifeforever.blogspot.com I strongly believe in a 10 day split. With this 10 day split I train each body part 2 times every 10 days. I found that this works great for me as far as proper recovery and taking the times to work on my weaknesses goes.
One interesting factor to my workout is that I pair chest and back, biceps and triceps, quads and hams together. It was difficult in the beginning but once I got used to it, the results came fast. I train everyday through these 10 days however every 5th day is abs, obliques, and cardio ( I consider the ab/cardio days my off days). Now that I will be starting the Precision Cutting Cycle which is designed to lift heavy safely even through the lower calorie days of dieting.
Day 1: Chest and Back
Day 2: Legs
Day 3: Bicep and Triceps
Day 4: Shoulders and Traps
Day 5: Abs Obliques and Cardio (HIIT)
Repeat the cycle again for the next 5 days, this time change the dominant muscle group.
Do you ever struggle to stick with your diet and eat lots of junk food?
Actually, I have never been a junk food eater. Even during bulking cycles I try to keep it clean. I do have red meat and some cheese pizza during bulking however I do not consider those cheat meals. I never touch sweets and never go above my portions that I planned to follow. To me the satisfaction that I get from looking my best exceeds the taste of food and this keeps me focused!
A lot of us out there love a good drink of alcohol from time to time, do you ever drink?, if so how often?
I only drink during the weekends of my bulking cycle. And that means couple of light beers on Saturday nights if that.
If you could pick one supplement what would it be?
Hands down Grenade Fat Burner. And I am happy to say that I can truly stand by the product that I am sponsored by. Just for the simple fact that it has taken me to a whole different level. It truly it the one fat burner that I dont feel any energy crashes, and right now being in my cutting cycle with low carbs, it is pushing me through some hard workouts!
Your Favourite Food?
I would have to say Pork Chops and Pizza. But I know how much to eat and when to stop…
If you could put 3 different bodyparts on you from 3 famous people, what would they be and why?
Roelly Winklaar’s arms (just perfection)!
Arnold’s Chest (No need to explain)
Branch Warren Calves (Low hanging calves)
And I dont mean this by the way of MASS but symmetry and proportion!
“You are only limited by your thoughts, not your abilities”
Your Top 3 tips for someone that might just be starting Bodybuilding?
Make sure to have the right information on exercise and dieting. Fitness is a lifestyle and once you are in it, you are sold for forever. Also make sure to pay as much attention to your nutrition as your training so this way you are not wasting your workouts by not allowing your body the right nutrients.
STAY CONSISTENT AND BE PATIENT, TRAIN INSANE!
What is your favourite motivation picture online and why?
This video is motivating because it shows that winners need to get back up when they are knocked down hard!
Websites and Sponsors:
GRENADE THERMO DETONATOR: www.grenadefatburner.com
MONSTA CLOTHING CO: http://www.monstaclothing.com/index.php?main_page=pangea&ppg=melihcologlu
PHOTO CREDITS: www.adeptphotography.com