My training and nutrition philosophy has evolved over the years. Learning never stops; hence, my training and nutrition philosophy is constantly modified as I gain more experience in the weight room, read current research, or speak with mentors (i.e. IFBB Pro George Farah). Since beginning my bodybuilding career in 2000, training/treating a multitude of clients, learning from mentors, and working through my doctoral program in athletic training, I have developed a foundation to training and nutrition.

Training

Training must be adapted to meet individual needs and to meet specific goals. There are many scientific principles to training which are applicable to all individuals, but these principles must be applied individually to achieve the desired results. One task I perform annually or bi-annually is to thoroughly critique my physique to finds weak points and strong points. Since symmetry and balance are such important aspects of bodybuilding, building a body with minimal weak points is a must. I always adapt my training to bring up weak points and maintain my strong points in an effort to make my physique as symmetrical and proportional as possible. Feed back from trusted judges, peers, and mentors is critical to ensure success.

My off-season training schedule and in-season training schedule are not too different. I alter my workouts almost weekly via the manipulation of sets, reps, rest periods between sets, order of exercises, exercise selection, and manipulation of sets/reps (i.e. drop sets, super sets, compound sets, etc); this ensures that my workouts are periodized and my body is constantly challenged. My weight lifting workout takes about 40-60 minutes, so intensity is essential. In the off-season, I perform 20-30 minutes of cardio 3-4 times per week at a moderate intensity (i.e. 70% of max heart rate). In-season, I slowly increase my cardio on a weekly basis (depending on how my body is adapting to the diet) and work up to 7 times per week.

Nutrition

Nutrition, like training, must also be customized to achieve the desired results. The ratio of carbohydrates, fats, and protein must be customized and adjusted as progress is made. Fortunately, nutrition is not as complex as many people make it; however, all of the FAD diets and hundreds of bogus publications make people confused.

Personally, I do a moderate carb, moderate protein, and low fat-diet in the off season. In order to maintain a relatively lean physique (about 10% body fat), I adjust my ratios and portions slowly as I diet down to contest shape (at about 3% body fat). Even though I shoot to gain more muscle mass in the off-season, I do not like to look out of shape. I did that early in my career and found it difficult to get into excellent show condition. Hence, I keep my calories high, but not so high as to gain excessive amounts of unwanted body fat. To see the healthy foods I enjoy, refer to my bodybuilding bio page.