Training Goals: What Are You Training For?

One of the most vital things to know when developing a training program is to know exactly what you are training for. Even more importantly are knowing what you should be training for.

Let me explain. When you are, for example, writing a short novel, and someone asks how you are coming along on it, would you say, "great! I was ready to fall asleep after writing two full pages."

However, none of those things are actually relevant. You need to remember that training is about training, not working out. It's not an activity done for the sake of doing, but strengthening you for particular actions, and causing you to adapt. It's this adaptation that causes growth. In our example, we have no way of knowing whether the person who fell asleep after writing was mentally strained, bored, or narcoleptic. All we know is that perceived effort does not indicate progress per se.

Today I'm going to be discussing the methods often used to evaluate bodybuilding progress, and why they are (or at least can be) problematic.


1. "Intensity"/Soreness

This is essentially the same example that I gave above; we've all read articles by bodybuilders in the pro ranks talking about the crazy pumps they get in the gym, how unbelievably intense it is--"I got these intense, skin-splitting pumps, bro!"

Disregard this. These methods might sell supplements effectively, but they will not give you gains optimally.

Soreness is nothing more than a lack of adaptation to a new stimulus. In fact, people who train more frequently generally don't get sore as easily, simply because of the fact that they adapt quicker to stimuli. I don't have any citations to back that up...so go ahead, and try it! You'll notice a difference. However, that's for another article.

2. Scale

In linear terms, for a beginner or intermediate level trainer, there is definitely some value in measuring bodyweight with a scale--however, it doesn't tell you everything. Even if we assume you're gaining weight or losing weight in the right places, it doesn't necessarily mean we know for certain you're gaining (or losing) weight at all.

Even if you weigh yourself around the same time every week or two weeks or whenever you do so, at the same time, under the same conditions, this doesn't mean you're going to know whether it's just water or even food.

Consider this. It's entirely possible, for someone who's cutting, to get leaner, and lose very little weight until some more significant amount of that fat is gone--then, boom!--five or six pounds are gone. This is sometimes called the "woosh" effect, where you continue to lose fat, but retain the water stored in the fat cells. The water doesn't leave until the fat leaves. You can learn more about this over here,  in this article by Lyle McDonald:

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Means that You Should Be Using

1. Mirror

The mirror will tell you everything. If the skinfold calipers you are using tell you you're 3% body fat (if that's even possible), but you don't have etchings and lines in your glutes, then you're not shredded. If it says 15% and you can still see your abs, even you though you vowed not to get fatter than 12% in the off-season, then whatever. It is what it is, and you'll be judged on how lean you look. Nothing else.

However, the mirror can still be tricky. Eating less one day can cause us to get a little freaked out and think we're losing muscle, when we're just a little flat. Likewise, suddenly eating off-season levels of calories and carbs can definitely cause a little bit of a difference in the way people perceive body composition--they might think they gained a significant amount of muscle, when it might be just water and glycogen. It usually is.

And Most importantly...

2. Gym Performance.

90% of the time, gym performance is going to be the biggest indicator of whether you are gaining, maintaining, or losing muscle. By gym performance, of course, I am not referring to the first line I mentioned in this article, the "that was intense" type of perceived effort.

What you need to ask is, am I or am I not progressing in:

-weight lifted?
-reps at a given weight?
-Is my form improving?

If you can say yes to any (if not all) of these, and you're not a complete beginner, the odds are you are gaining as much muscle as you realistically can. In fact, most recommendations for a NATURAL, advanced bodybuilder, say that gaining significant amounts of weight shouldn't even be a major goal. The focus should be on adding weight to the bar as best as you can.

Anyway, that's all for today. Also, an update:

We're starting the new Facebook page at the link bellow. The Facebook group will still be around, for discussion and the like, but if you haven't, be sure to like the Facebook page!

https://www.facebook.com/ManitobanMuscl

Joe Marcoux Interview

Hey, hope everyone had a fantastic Christmas! I've also got another gift for everyone: an interview with competitor Joe Marcoux. He got back about a month ago from Bulgaria, ready to make improvements and kick some ass! Here you can listen to the interview bellow.

https://soundcloud.com/manitobanmuscl/joemarcouxinterview-l

I got the impression that Joe really knows what he's doing. He's working with some great people, and I've seen this guy do well. If he can make the improvements that he says that he can make, then we'll see a much bigger and badder Joe in the not to distant future!

Photo courtesy of Manitoba Muscle (Duane Riz)

Holiday Huge

Holiday Huge

Around Christmas, Hannukah, the Winter Solstice or whatever winter celebration you partake in, let's face it: you're going to get fat. With gallon after gallon of rum-spiked egg nog, turkey, mashed potatoes, pie, and those little chocolate oranges that always break if you don't slam 'em on the table just right, there's gonna be a lot of calories going in you. However, this can also be a great time to make solid muscular gains. After all, it's winter, no one's gonna see your abs anyway, so what the hell! Time to get big.

Still, when you're running around to parties and get-togethers, shopping, as well as just the ordinary demands of work and life, finding time to lift can be a little bit of a drag. Thankfully, there are a number of activities you can do everyday (and probably will) that can by all means benefit your physique. Let's look at these:

1. Gift Shopping

Basically this is the deadlift of Yuletide weight training. This, when done correctly, will do a lot for improving grip strength, as well as developing the traps, forearms, and lats. Simply take two bags or baskets, and use that as the limit for how much you can carry. If you must make two or more trips, so be it: sacrifice to win!

Note: make sure you use correct form when picking up and carry the shopping bags. This will prevent unnecessary strain on the lower back.

2. Trees

Most people today use a fake plastic tree, however if you're interested in going old school, give it a shot with a trip to a good place that sells fresh trees (note: cutting one fresh might be great exercise, however you should be careful of where you get it, depending on whether the area is protected or not. Consult the Forest Branch of Manitoba Conservation before doing anything with a wild tree). Carrying this thick slab of wood will do wonders for your shoulders, lower back, and legs; ideally, you should carry it with two people at a time, for the sake of safety. If you're really hardcore, though, on the way to the house you can set the big old thing on your shoulders and do walking lunges towards your house. (Be very wary of the size of the tree when doing this!)

(Not pictured: a tree that anyone can do walking lunges with)

3. Food

No, I'm not talking about eating food...actually, yes, I am talking about eating food. Specifically, the act of eating food. The sheer mass of food consumed at this time is a physical labour in itself. The constant, high repetition of food to mouth is great for getting a pump in the biceps and forearms--and, that being said, we've all heard of the importance of food following a heavy lifting session--therefore, getting food in during the lifting session would be even better!

Of course, these are only a few of the ways in which we can use the holidays to benefit our physiques and ultimately enter the new year more massive, ripped, and striated than ever before! So gulp your egg nog, lift your shopping bags high above your head, and sing jolly carols of cheer for strength and fitness!

　

Disclaimer: This article is satirical in nature and the aforementioned methods are by no means meant to replace a proper resistance training program. Manitoban M.U.S.C.L is not responsible for any injuries (or stomach aches) incured as a result of our advice. If you think any of this advice is of any real value, we strongly encourage you to get in the gym right now and start picking large, heavy objects up, then putting them right back down. Repeat, for several months, years, and decades. Merry Christmas and Happy Holidays!

Metabolic Adaptation and How to Make it Work For You: Part 1 (Cutting)

You've all had it happen before: several weeks of dieting flawlessly and the weight is coming off the way you want it. However, eventually you hit that point--nothing. The sticking point. The "plateau". Your metabolism has slowed down a little. Not to worry though--it's still not a big deal. You can always add more cardio, or cut back some of your carbs and/or fats--this is all normal.

Thing is, is it? Yes, but the thing is that fat loss isn't always a linear path of calories in vs. calories out. The problem here is that while caloric deficit will always garner fat loss (provided protein, EFA, micronutrition, rest, etc. are all taken care of), calories IN are the only constant factor--it's the calories out that is variable and often gets played with the most.

The simple fact that you're a smaller animal alone is going to decrease metabolic rate--even if you keep all of your muscle. This is just a survival mechanism--the leaner you are, evolutionarily speaking, the less likely you are to survive.

So, what do you do? I'm going to address some courses of action when dealing with these issues, and the pros and cons of each.

1. Eat less.

The simplest solution, one that generally is a lot more fool proof, simply because as long as you're accurately tracking your nutrition, there's not much room for error. The dissadvantage being that you get to eat less food--which generally isn't going help hunger, not to mention makes you more likely to be deficient in nutrients (an extra bit of 300 calories may be all that's needed for micronutrient sufficiency--would you really want to deny your body that?

My personal experience was that when I was only doing to minimum amount of cardio, I tended to be more hungry (at least at first) from less cardio and less food. Once I started implimenting the third strategy, I started to change my tune and felt a little better. Not a lot better, but a little.

2. Add more cardio, keep calories the same

This is another way to go, and it's going to have to happen eventually. Now, depending on how much cardio you're doing in the first place, or what kind, you might need to add a lot right away, or just a couple of thirty minute sessions a week. This is dependant on what you're doing in the first place. Also keep in mind the fact that over time, your body is going to a adapt to large amounts of cardio, so be careful with adding too much from the get-go.

And then, there's a third method, rarely used, but in my experience, actually quite effective...

3. Eating more food, and doing an equivalent amount of extra cardio.

This seems strange, and I honestly don't see any real reason why this would ever work--it just, somehow, does. What it entails is just that: adding cardio (say, one 20-30 minute session a day) and eating just a little extra to compensate. The result, for me, was actually suprising.

At around 10 weeks out, my macronutrient breakdown averaged around 125 carb/250 protein/60 fat (2040 calories). I felt miserable and sluggish. Once I added a little extra carbohydrates and fats back in (300 cals worth), along with adding thirty minutes of cardio, I started losing fat again. Granted, I had to hack away the calories even harder the further I went through the cut, but it was worth it. I got out of my rut and started losing fat again.

Anyway, whichever way you choose to diet, the one constant I think everyone should take from this article is this:

-Diet as long as you need to (preferably longer).
-Eat as much food as possible.
-Do as little cardio as possible, while still losing fat.

That way once you do hit a sticking point, pulling yourself out of it will be all the easier.

In the next part, I'm going to address the polar opposite, namely metabolic changes while in a bulking phase, and how these will actually help you instead of hinder you when it comes to getting leaner.

Manitoban M.U.S.C.L Recipes: Apple Onion Chicken

Hey guys, it's Alex from Manitoban M.U.S.C.L here with a new recipe video, this time for Apple Onion Chicken, an interesting spin on traditional, boring ol' chicken breast. Enjoy the video!

I was really wondering if anyone else mixes cooked fruit in their dishes regularly. It seems like a really great way to add flavour, and very grossly underestimated. Leave a comment bellow or respond/comment on the video in the main Youtube page as well if you do.

http://www.youtube.com/watch?v=ZAOF_D5EitY&feature=plcp

Interview with Duane Riz, photographer of Manitoba Muscle

A while back I had a chance to sit down with Duane Riz, photographer for MABBA. He and I shared a number of thoughts on photography, both as a craft and a social activity, and on what it is like to interact with bodybuilders and deal with them as subjects. Check out the interview bellow at the SoundCloud link.

http://soundcloud.com/manitobanmuscl/duanerizinterview

Training Around Injuries: Joints and Cardio

Disclaimer: The following article is based on my own experiences only, and is not meant to replace the advice of a coach, doctor, or other medical practitioner with an education in medicine or sports therapy. Take all advice herein with a grain of salt.


During my prep for the 2012 MABBA Novice show, near the halfway mark (10 weeks out or so), I doubled up my cardio (as well as slightly increasing my food) to help keep fat loss moving along. It worked, and got me out of the rut I was in. However, I had to pay another price--near the end, my ankles absolutely killed me. I really couldn't run at all. Anytime I tried to run my ankles felt the most uncontrollable pain.

However, there were probably a few factors involved in this. First of all, the simple act of doing close to an hour of cardio every day was probably too much for my joints to handle. However, even moreso was the type of cardio. I didn't have any cardio equipment at home, and I couldn't run outside in the winter, so I basically had to run in place. That meant using a lot of tension on the toes, which wasn't good for me when trying to do legs--especially when working calves.

Another thing is the fact that I had collapsed arches even before the cardio. This had always made posture something that was really awkward for me, so I needed to make sure that everything that I was doing wasn't making this harder for me.

Anyway, almost overnight after the contest, when I tried doing legs or cardio, I realized I had a lot of difficulty doing them. I felt awful and needed to get orthopedics (which I still wear), to make sure my joints were protected. I still wanted to do cardio (since removing it altogether seemed unhealthy and would have made my reverse diet harder) so I came up with some alternatives:

1. Elyptical. These are great for cardio and doesn't put too much strain on the joints. I like to be a little careful with it, though, because when you increase the speed, you might end up putting more of your ankles into it.

2. Biking. Another great choice, it's great if you want to hang out in the outdoors and still do cardio. Can be a little hard on the legs if you're not careful.

3. Swimming. Another great choice, using your whole body. Play around with different strokes and speeds, so you're never really bored with it.

However, one thing I should mention is the issue of orthopedics. If you're interested in it, I highly recommend talking to your doctor and having yourself checked up, even if you probably don't need orthopedic work, just to see if you do. Finding a good pair of shoes to go with orthopedics can be a huge pain, so know whether you need them ahead of time; that way, you can hunt around and see what's available.

Overall, if you want to keep up cardio when you're injured like this, you just need to be careful--listen to your body and if it needs rest, give it rest! You're body will thank you for it.

Competitor Profile: Grant Reid of Team G-Fit

1. How did you get started in bodybuilding? (both training/getting bigger and competing)

Ever since I can remember, I've always been infatuated with Muscle. It all started when I watched Pumping Iron when I was about 5 years old. Growing up, the Incredible Hulk with Lou Ferrigno was my favourite t.v. show and I dressed up as the Hulk pretty much every Halloween.

I played competitive football as a teenager and I started lifting weights to help make me a better player. I was naturally a powerful guy who added muscle more quickly than the average person but was always stocky and wanted to have that lean, cut look.

When I was 19, I stopped playing football, started to lift more and also focus on my nutrition to the point that I got really lean for the first time in my life. It was an incredible feeling, and that was sort of the start of bodybuilding for me. The gym became part of my daily routine - no matter what. Ever year I would go through the old school bulk up in winter and then lean-up for the beach in the summer. But, I didn't decide to actually compete in bodybuilding until about 15 years later.

2.How did people react to your transformation when you first started?

Most people's reaction was very positive.  It gave me a lot more confidence as people would compliment me and ask for tips or advice.

3. Could you tell us a little bit about your competitive history (how many contests, where, etc.)

I started bodybuilding a little late. For years, people would say to me; "Man, what a waste! Why don't you compete!"

But I wasn't sure that I wanted to, or if I could make it through the gruelling pre-contest diet required to do well in a show. I've always been a big eater, so the diet part was scary! Haha.

I finally decided that to do my first MABBA Novice bodybuilding show in 2010.  I took 1st place in a Light Middle Weight class with 7 competitors. I weighed in at a mere 167 pounds.  Then in 2012 I did my second competition- the MABBA Provincial Championships. I came in 2nd place in the Light Heavyweight Division. The gentleman who got 1st in our weight class was the contest's overall winner - Mr. Manitoba. In that competition, I weighed in at 196.4 pounds. A full 29.5 pounds heavier than two years prior.

4. What is your diet and training looking like nowadays? Are you worried about staying leaner right now, or focusing more on size?

A true bodybuilder always wants the best of both worlds... big and cut!

But, these days I am basically trying to maintain my muscle size, and at the same time stay relatively lean. I'm focussing more on the health and detailed nutrition and supplementation side of the sport. I'm currently in the process of working with a wholistic doctor and master herbalist as well as a new nutritionist. My goal is to learn a more about food allergies, cleansing and detoxifying the body - in particular; liver, kidneys and colon.  All of the training, diet, supplements, fluctuation in weight etc. can put stress on the central nervous system and organs. I feel that it's important to look after your health on the inside too, especially as we get a little older.

I want to keep myself healthy and teach my friends and clients to stay healthy as well. And as a coach or a leader I feel that you earn a lot of credibility when you go through a process yourself first, before teaching it to others.   

5. You have your own contest prep coaching business, Team G-Fit--When did you start that? What motivated you to do that?

I had always had a passion for training and nutrition and even had a bit of a Nutrition background in Human Ecology at U of M.

For years I had people coming up to me and asking me for advice, tips, and pointers. My close friends would see other trainers who were experiencing a level of sucess and tell me that I was crazy not to be doing it too, and that I'd be a really great coach! 

After I had competed in my first show in 2010, a lot of people were asking me to help them out and it really began as more of a hobby and not a business.

My first client was a guy named Greg Davis who competed in the Novice competition in 2011 and the Provincials in 2012. We began working out together and I helped him with his nutrition and supplement plan leading up to the Novice. His transformation was nothing short of amazing and I really got a rush watching him throughout the process and up on stage. During this time, I took some Personal Trainer Courses and decided that this was something that I really enjoyed doing.

It's easy to be successful at something when you have a passion for it. I am also a sponsored athlete with Gorilla Jack Supplements, and they've played a key role in helping me to ensure that myself and the athletes I work with are taking the proper supplements, vitamins and minerals. The knowledge that I have gotten from them is invaluable, and at the same time being associated with such a top notch company pushes me to be a better coach.

6. Without naming names, have you ever had a client who either refused to do what you recommend, or just plain was totally convinced they knew better than you? How do you bring these sorts of people down to earth, if at all?

I have been extremely fortunate to work with a great group of people and I think there is amazing chemistry on our team.  

I have a full-time job, and do fitness consultation part-time, so I really have to be selective in who I work with because I just don't have enough time to take on a huge number of clients. I always try and take the time to explain,  "This is WHAT you are doing, and this is WHY you are doing it." Once they understand the process and see the results that you have gotten with others and are achieving with them, you usually earn their trust and get their buy-in.

But, if I really think back I could say there has been two very brief, and minor incidents in the days right before a competition when athletes were under pressure and stressing out to the point that I had to use a little bit of "tough love." In both instances, my clients and I knew that we were in it together, and we both wanted to win! In reality, it probably brought us you closer together in the long run. Afterwards we talked about it, apologized, laughed and moved on.  

7. For people going solo (without a coach) what are some major pitfalls to avoid?

One big pitfall I see when people go solo, is that they get feedback or advice either from people who aren`t qualified, or generic information from the internet which is not specific to their body.  Another pitfall I see, is when athletes get stuck in their comfort zone and become complacent with diet or training and fail to maximize their potential.

The human body will adapt very quickly to the same workload and diet. A good coach keeps your body progressing by employing a periodization program for you to peak at the right time. They also keep you focussed, motivated and most of all.... accountable to your goals. Bodybuilding is mainly a mental game and when you don`t have the right coach or support system it can be very difficult to do on your own. Its nice to have a coach who can push you through a rough patch or assess your physique on a regular basis to ensure you are on course - and if not.... make the necessary changes. This way, you don`t have to stress or worry so much and can focus on your training, posing, cardio, meal prep, work, rest, relationships etc.

It`s for all of these reasons that I too have my own coach, despite all of the knowledge and experience that I have under my belt.


8. What are some of the strangest/most extreme things you've had to do with clients to get them to lose the extra bit of fat/prevent themselves from wasting away?

Well, bodybuilding is definitely an extreme sport - but probably the craziest thing I have heard is a prep coach who has their athletes do anywhere from 4-6 hours a day of cardio in the weeks leading up to a show.  This one poor guy's house was a disaster because all he had time to do was work, train, eat and sleep. In my opinion this is extremely stressful and catabolic on an athletes mind and body. I have done up to 90 minutes of cardio a day - but if a coach has to get you to do 4-6 hours a day of cardio they should be fired. Like seriously, what the heck did they do to get you so far off the mark in the off-season. Sorry but it just seems crazy and ridiculous to me! 
9. What do you think of your placing at the 2012 Provincials? What did you think of your competition?

The competition was awesome, and there were probably half a dozen guys or more that could go on to win Mr. Manitoba if they keep going in the sport. I think that my 2nd place showing was correct and fair. I've received feedback from several of the judges at the show saying that it was very close between myself and Danny. Certain aspects of his physique were stronger than mine and vice-versa. But I feel his conditioning and incredible back was enough to beat me and the other competitors in the show.

The 2012 Provincials was a remarkable competition for me. First and foremost I gained 30 pounds of muscle in 2 years - an incredible transformation.  I was trained by IFBB Pro Fouad Abiad and leaned a ton of information from one of the worlds elite professional bodybuilders.  Last but not least I suffered a complete tear of my glute muscle 5 weeks before the show. It was a set-back and painful but I didn`t quit, fought through the adversity and did my best, which was a victory in itself. I also coached Davis Gilbert who tore his ACL 2 weeks out and still competed and got 2nd in his weight class!  And, Greg Davis who had a hernia through out his entire prep and manged to tough it out and take 1st place in a stacked Heavyweight division.  A few examples from my own team, of just how fierce the competition was!

Thanks a lot to Grant Reid for his time to speak with Manitoban M.U.S.C.L! Please check out his consultation service at Team G-Fit! Stay big, Manitoba!

Top photo credited to Manitoba Muscle (Duane Riz).

Training Tips With the Freak Maker Himself!

Just this past Saturday, Darren and Christina Mehling held the first of this year's many "Team Freak" meetings to share tips on training. The seminar was graciously hosted by Chris McDole and Dave Beakley of McDole's Gym on 181 Stradbrook St. Around 40 or so Freaks (capital F!) gathered around the squat rack and other weight equipment to see what secrets they could pry from the Freak Maker's mind. I'll be discussing the highlights of the seminar.

Squats

Focus on putting the hamstrings into it--if you can't go below parallel (ie the crease of your hip below the top of your knee) it's more than likely a problem of hamstring flexibility.

Spread your knees out wide as you descend and rise, andkeep your weight on your heels… do not allow your heels to rise off of the floor.
Keep the bar over your feet--the bar should go straight up and down, not come forward as near the bottom.

Overhead Press

Keep your elbows in front of the bar, as opposed to keeping your elbows flaired out to the side, which puts a lot of strain on the rotator cuffs.

Always look straight ahead while doing the movement.

When bringing the weight down, rest it on the shoulders, like a front squat's "rack position."

Bring the bar all the way overhead, to full arm extension, to ensure full range of motion. Activate the traps at the top of the press to complete the movement and protect your rotator cuffs.

Dumbell Bench Press

Like the Overhead Press, it's common to flair out the elbows with the dumbells so that your arms are all the way out, parallel with the shoulders. Again, as with the Overhead Press, this is a major risk to the rotator cuffs. Use your lats and traps to keep your elbows closer to your torso and protect your shoulders.

Keep the feet firmly planted on the ground. This gives you more of a drive and better balance.

Arch your back--this, combined with keeping the elbows closer to your torso, will give the pecs complete stimulation, while at the same time protecting the rotator cuffs.

Attitude Adjustment

Near the end, once training was over, Darren explained the difference between a Freak and "everyone else":

Never train for a "Novice" contest. Train for a National contest. Be a pro in your mindset.

A Freak is more than just someone with an e-mail of the program with the Freak Fitness logo on it; it's an all encompassing mindset. Most important of all (this is a direct quotation):

"You gotta work fucking hard!"

Leave no stone unturned! Don't go and give yourself a reason to say, "well, I could have done this, but..."

"When I trained for the Provincials," Darren said, "I outworked everyone. I won because I saw no other outcome other than winning. There's no such thing as luck."

Everyone left the seminar with greater knowledge, motivation, and dedication than ever before. Thanks to everyone at McDole's Gym for having hosted the event, and Darren and Christina Mehling, two great coaches who do everything in their power to help their athletes succeed!

Competitor Profile: Sam Dalupang

2nd Place Welterweight Men's, MABBA Novice 2011

1. How did you get into bodybuilding and weight training for the first time?

In Grade 8, I walked into an empty weight room, picked up some equipment out of curiosity and surprised myself that I could lift it. no fancy story here. I just loved the feeling. there was no streaming videos off the internet to boost your motivation or ego back then. I didn't know 'Pumping Iron' or Ronnie Coleman existed till my college days.

2. What were people's reactions when you started to change physically? Did people act differently towards you?

"People" is too generalized.                                         
There are 2 categories:
People I care about and who see me on a regular basis and know my discipline are not surprised with the changes I made.
Everyone else, whether in a positive or negative way, I could care less about their actions towards me because it doesnt effect my goals. i train for me, no compromise. If people are inspired by me, great. That's a bonus. and those ones will likely turn into the people I care about.

2. How did it affect your school/work balance at the time? How about now?
Trained hard, then used school and work time as sleep time. Worked out perfect because I graduated as a top student and with honours in every high school and post secondary school year.

Now, bodybuilding is all I care about. Everything else is secondary, but because of my mind set, balancing my priorities is easy. If my workplace will not respect that, I will quit. You have to realize that you are nobody's bitch. It's all about respect. If your job doesn't respect your goals, then you don't have to respect theirs. Get a job where if you scratch their back, they'll scratch yours. If you have this mind set, you'll perform well at work because you'll be doing your job out of respect not necessarily just for the money, and won't be forced to work overtime.

3. You have your own physique consultation business--how did it get started?

It was never intended as a business venture. People came to me, I never had to approach anyone. Till this day, I don't advertise because I don't need to. I have a full roster with a waiting list and none of my guys want to leave.
4. How did everything you learned at RRC in Business help you in your consultation business? What lessons stuck with you and influence you the most today in practice?

Choose your target market and don't compromise. Satisfy them 100% and you won't need to waste time and money on advertising for new clientele. If you try to target everybody, you will please nobody. You choose your clients, dont let them choose you. There are plenty of clients and plenty of trainers out there with different expertise. No need to be greedy and take on any client that inquires. If you take on a client that isn't compatible, they are just going to make things worse for you because they are going to quit and say it is your fault, and that just ruins your reputation. For all my inquiries, I tell them what I expect, and if I see we aren't compatible, I tell them straight up, get a different trainer first and come see me when you think you are ready. I only have so much time in a day and I'd rather invest it on the best.
5. When setting up a diet/training regime, what are the basic things you start with? Do you focus on what they were doing before (presuming they're not totally new) and adjust from there, or do you find that a very sudden "shock the body" approach with sudden drops/increases in calories, volume, etc. works better more often than not?a) I refuse to work with newbs. I have nothing against them, it's just not my market. There are more appropriate trainers for that.
b) I do not make diet programs. diets are short term. I will not take on a client that looks like they are expecting a short term fix to be an everlasting solution. and if I do take one on by accident, I will drop them from my team. I am very blunt in my consultations, so all inquiries know exactly what I expect.

The basic thing I start with is asking "what are your goals?". Tip for anyone looking for help with anything health and fitness related: if the first thing the person you ask doesn't say, "what are your goals?", dont listen to them. Not everyone wants to get ripped, not everyone wants to get huge. How the heck can someone tell you what you need to do, if they don't know what you want to do.

From there, programs are developed depending on a particular clients strengths and weaknesses and are reassessed and changed if needed every few weeks. I cannot make a generalization for you. what makes me different from other trainers is I teach my clients the hows and whys to every little detail. I teach them how to fish, I dont feed them. You are more likely to do something properly if you understand it and appreciate it, if you get what I mean.
5. What are your thoughts on:

a) Cardio pre-contest?

Sure, if you need it. It all depends on how your off season went. I tell all my guys during the off season, the more disciplined you are now, the easier it'll be pre-contest.


b) Carbs (keep them as high as possible, or err on the side of caution)?

Carbs are a touchy subject. Its not just about how many. It's also about the timing and the type. Depends on the body type as well. I won't make a generalization. That's what magazines are for.
c) Carb depletion/loading, sodium manipulation, and other pre-show tricks? Do they really work?
Same thing. I won't make a generalization. Sure they work if done correctly. But if your body fat is low enough, you shouldn't have to play with your sodium levels. But let's not kid ourselves here and be realistic, most athletes use prescription diuretics to get dry. Lets not insult anyones intelligence.
6. What's the weirdest thing you've seen:

a) In the gym?

I'd rather not answer this in an interview. I don't encourage wandering eyes. Who gives a shit about what is happening around you. As a bodybuilder, you shouldn't allow yourself to be distracted by anything. Cap down. Earbuds in.
b) Backstage at a show?

Not weird, just funny... shortage of rice cakes. At the novice level, guys often under estimate how many carbs they need and end up scavenging and mooching for rice cakes once they have run out. Always bring a few extra bags than you need. If you have left overs, someone is bound to buy them off you...ha ha.


Photos credited to Duane Riz.

Recipe of the Week: Cheese-Salsa Chicken

 


Ingredients:

Chicken breast (32 oz, raw, 8 oz per serving)

1 jar of salsa (16 oz)

100 g onions

salt and pepper (to taste)

120 g cheese

chili powder (1 tsp)

Instructions:

1. Put onions into 8 in by 8 in oven bowl with salsa.

2. Dice onions.

3. Mix salsa, onions, and chili powder into oven bowl. Marinade in fridge for four hours.

3. After four hours, sprinkle cheese over top of chicken, bake in preheated oven at 400 degrees F for 30-40 minutes.

Serve with rice, choice of vegetables. (I am fond of asparagus and beets) Enjoy!

Macros: (including butter on the asparagus and the beets) 543 calories: 48g carbs, 45g protein, and 19g fat.

Kenny Rollon Interview

Hey, it's Alex Kyle with Manitoban M.U.S.C.L again, and here today we've got our first video, an interview with Novice 2012 Bantamweight 3rd place winner, Kenny Rollon! I'll just let him do the talking first...in the mean time, watch this space, and within a week or two you might get a chance to hear something from a former Mr. Manitoba himself.

Competitor Profile: Jon Chong

MABBA Novice 2009: Bantamweight Men: 1st Place and Junior Men: 2nd Place
MABBA Provincials 2010: Bantamweight and Junior Men: 2nd Place
MABBA Provincials 2012: Lightweight Men: 1st Place

1. What got you into bodybuilding? What motivates you to keep competing?

I grew up a fat kid. For most of my elementary and junior high life I was: awkward, timid, made fun of, and immensely unpopular. When I was 13 in my final year of grade 8, I decided I wanted to do something about it. I got my mom to buy me my first set up dumbbells, I started jogging in the mornings and when I reached high school, during the mandatory “weight training” unit, I discovered the gym.

What keeps me going is the overwhelming feeling of accomplishment I get after completing my training prep and stepping on stage for all to see. As well, pushing myself to my absolute physical and mental limits is immensely gratifying because each time I do it, I surprise myself at how much I have redefined those limits since the first time I picked up a dumbbell.

2. Of all the gyms you’ve trained at, which one stuck in your mind as the best? Why?

The YMCA on Kimberly Ave here in Winnipeg sticks out the most in my head. It’s where I really began my fitness and bodybuilding career and was my home away from home all throughout high school as I was learning the ways of a bodybuilder. Everytime I go back and see some of the regulars that I used to workout with or staff that are still there, I am hit with a sense of nostalgia and think to myself, “yeah, this is where it all started.”

3. What do you think of where the sport is going, versus where it used to be?
I’ve always been more of a fan of the “Classic” more asthetic bodybuilding physique, with the small waist, prominante V-taper, clean lines, symmetry, well conditioned and balance. Though, the sheer size and conditioning of the athletes nowadays is very impressive, there’s only so much a human skeleton can take, in terms of muscle mass, before the physique becomes cartoonish and unappealing.
I do like where the sport is going as of 2010 and 2011, where the judges are starting to reward athletes with more conditioned, aesthetic, and well balanced physiques. On top of the insane amount of mass that today’s pros seem to be able to come up with.

4. What do you think of the Men’s Physique division? Do you think it is doing good for the sport?
I think it’s a good place for athletes that want to compete in physique sport, but lack the ability to put on the necessary mass to compete in bodybuilding. That it’s allowing more people to compete in physique sport is great, but I do think more defined criteria need to be put in place for the category. It seems that many judges are still at odds as to what a ‘physique’ competitor should encompass.

5. What sort of tips would you give to someone who is competing for the first time?
Write everything down! And pay attention to detail. Keeping adequate records of how you’re feeling, how your training and diet are going are great tools to ensure that nothing catches you by surprise. As well as, provides you with a foundation to go back, evaluate and make improvements on. As well, planning every single detail leading up to to a show is important. You can easily be overwhelmed by the amount of “little” things you need come competition day: registration, weigh-ins, athlete meetings, tanning, hair removal, make up, pump up foods, diet foods, supplements, getting time off from work, buying your suit, buying appropriate footwear… the list is endless. So, be sure to talk to experienced athletes or try and think as far ahead until show time as possible to ensure you don’t get caught off guard.
6. What is your favourite and least favourite thing about this sport?

Showing off the hard work I put into myself, day in and day out, in front of a screaming crowd of people that appreciate the time, effort and dedication it takes to make it all happen. As well as inspiring new competitors to compete and try physique sport.

Least favorite: tanning, shaving, and the incredible amount of ego and cattiness that happens backstage.

7. How have family, friends, etc. reacted to your changes? Have they/how have they been supportive?
Many still don’t understand or really “get” what it is I do. The only other person that could do that is another competitor. But for the most part, all have been supportive of my affiliation with bodybuilding and physique sport.

8. What is the hardest part of balancing life and bodybuilding? Where do you draw the line for where life comes first?
Time management. Balancing everything that life has to offer as well as bodybuilding is hard, because bodybuilding takes so much attention to detail. Eating is a structured regiment at specific times of the day, with specific foods, and preparations. Training becomes a regiment of specific exercise designed to increase: definition, muscle size, endurance, shape, hide weak points and lose fat. It’s easy to lose track of everything else.

When my relationships with peers, friends and family get strained, and my grades at school take a huge drop, then it’s time to re-evaluate things.

9. What’s the strangest thing you’ve seen in the gym?

A condom from the night before…












Photos credited to Duane Riz

Welcome to the New Blog

This blog is the new hub of the Manitoban M.U.S.C.L project, where I'll be posting all new news, videos, interviews, and more. I'll be posting up old content over the next weekend, in addition to some new stuff! See you then. Make sure to subscribe and check us out regularly if you're still interested at Twitter, Facebook, and our Youtube page.

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