Interview on 2008 USA Contest Prep:

A former NFL player with two Masters Degrees, Malcolm Marshall knows accomplishment. On July 27 he hopes to add another achievement to his list, An IFBB Pro Card. After finishing out of the top 10 at the 2007 North American Championships, he's coming back with another 25 pounds muscle and sharper conditioning. Meet the biggest competitor at the USAs this year.

Tell me about your sports background?
I started Tae Kwon Do from a very young age and did that for about 10 years. I was also a competitive competitive swimmer and diver and I played baseball for a few years and ran track. However, football was my passion. I was an All-America in high school as a running back got a full scholarship with North Carolina Tarheels. I was a four year letterman, two year starter at fullback, played in 3 bowl games and received a great education.

In 1995, I signed a free agent deal with the Philadelphia Eagles. This was when I realized that I had the genetics for bodybuilding. As soon as I stepped foot in training camp I was given the nickname "Conan" by because I was bigger and leaner and more muscular detail than every one else. I was cut by the eagles and I signed a year later with the Jets. But I never was able to solidify my career in football, and I wish gone into bodybuilding then. Instead I went back to school and got two master degrees in 2001, one in Business Administration and another in Health Administration.

So how did you get involved in bodybuilding?
I been lifting weights a long time, and I continued to after football. People started telling me I should enter a bodybuilding show, and after enough prodding, I finally did. I entered the Novice Division in Metrolina.

I saw the trophies that they would be giving out that night and I noticed a sword. I asked what you have to do to get that. The promoter said I'd have to enter the open contest and win the overall title, but he said that I didn't have much of a chance because this was my first show.

I sat in the back and watched as the competitors weighed in and thought to myself that I these guys didn't really look any better than I did, so I entered the heavyweight class. I really didn't know what I was doing back then. ButI surprised myself by winning that sword, and I've been hooked on bodybuilding ever since. Nothing beats the feeling of standing on stage with that trophy. I think if I hadn't won that night, that may have been my first and last contest.

I'm a spiritual person and I believe that bodybuilding has saved my life in many ways. After having leaving football, bodybuilding has satisfied my thirst for competition. And training is a coping mechanism for me that helps me deal with the stresses of everyday life. I think bodybuilding has made me a better person.

You've made some big changes in your physique this year, how have you done it?
There were a couple of important factors. This off-season I've changed my program so I can give each muscle group it's own day. By doing that, I give it 100% all the time. Before I'd do hams and quads in the same workout. I'd exhaust myself doing my quads and then I'd be too tired to put 100% into my hams. I give 100% all the time and my body has really responded. I knew how to work out, but you've got to put everything into it to get a great workout.

I also got my nutrition right and really started watching my calorie and protein count. I ate clean and didn't eat any junk. That helped a lot. Do 6 or 7 meals, never less than 6 a day. I was doing 6ooo cals a day. And now in-precontest I'm still doing 4500 - 5000 a day.

My body has really responded. I've put on 25 or 30 pounds of quality muscle just by understanding what works for me, paying attention to my diet and taking vitamins at the right time.

What was your top weight?
I didn't get as heavy as I have in the past. In 2007 I got up to 325, but it wasn't all quality. I was at 315 before I started my diet and my bodyfat was 8%. So I wasn't just a big guy, I looked like a bodybuilder. This year I'm looking to dail it in around 278 - 280 for the USAs. The heaviest I ever competed before was 262 at the 2006 nationals.

I'm 6'1" and taller guys have to gain a lot more muscle to fill out their frames and have good symmetry. I have a lot of respect for Joel Stubbs and Toney Freeman, because I know how hard they've had to work to put on the size they needed to be successful.

Are you working with anyone right now?
I'm working with John Jolly, who put together my diet. Karen Hixson watches my body counts - making sure I'm loosing body fat and not muscle. Freddie Greene is my training partner and he really pushes me in the gym. I'm really happy with the team I have.

Tell me about your training.
I work a lot of angles. Charles Glass showed me that when I worked with him for week a few years ago. Just my turning hands or toes, you can work the muscle differently, one part of quads to another. I try to take stuff from everybody and put it together to find what works best for me. Dave Palumbo taught me how wide leg squats are great for building hams and inner thighs, so I've used that a lot this year too.

I train seven days a week. During the offseason, I don't do cardio. Right now, I'm doing 30 minutes 4 or 5 times a week. I do my heavy training with free weights, but I like Hammer equipment too because it's designed in a way that makes it easy for bigger guys like me to use it.