Relearning How to Eat

Understanding the balance of macronutrients and
how much of each you need

WHEN BODYBUILDERS step onstage, they bring their very best physiques against
their competition. This very best starts with their discipline in monitoring everything
they consume—from total calories to how many grams of protein, carbohydrates, and
fats. If you want to become a champion bodybuilder, you need to be as detail oriented
about your food as you are about your exercises and reps. To fuel your training,
promote body-fat loss, and grow and maintain muscle, you will need to plan out every
meal based on the proper mix of macronutrients. Invest in a food scale and measuring
spoons and cups. You’ll need them!
The first step in your contest preparation diet is to determine your starting macronutrient amounts.
These amounts will not remain exactly the same throughout the entire diet and will be changed to
promote greater fat loss and muscle sparing as the dieting process grows.
In order to help you get started I’ll outline how to calculate your protein, carbohydrates, and fats
based upon your body type, body weight, and overall caloric needs.
Protein
Muscle is primarily protein and water. In order to maintain your muscle mass, adequate dietary
protein intake is required. Your rates of muscle protein degradation and synthesis increase in
response to the high intensity of resistance training. In order to spare muscle it is vital that a
bodybuilder consume the proper amounts of protein. Natural bodybuilders, especially, are more
reliant on protein to increase metabolism, promote satiety, muscle growth, lose body fat, maintain
nitrogen balance, and promote a natural increase of testosterone in the body.
The “gold standard” for protein intake for a male bodybuilder is around 1 gram per pound of body
weight, but that can vary based on your body type as you’ll see below. Also, most bodybuilders will
need to increase this number slightly while dieting since protein is a key thermogenic macronutrient
for sparing muscle tissue when in a caloric deficit.
When starting out, you want to set your protein levels high enough but not excessively high. Protein
builds muscle, but protein in excess can be used as energy or converted to body fat. If you ingest too
much protein and it is subsequently used as energy, then this means less body fat is being used as
energy. The goal during the dieting process it to give your body enough protein to maintain muscle but
not enough to hamper body-fat loss.

WHEN BODYBUILDERS step onstage, they bring their very best physiques against
their competition. This very best starts with their discipline in monitoring everything
they consume—from total calories to how many grams of protein, carbohydrates, and
fats. If you want to become a champion bodybuilder, you need to be as detail oriented
about your food as you are about your exercises and reps. To fuel your training,
promote body-fat loss, and grow and maintain muscle, you will need to plan out every
meal based on the proper mix of macronutrients. Invest in a food scale and measuring
spoons and cups. You’ll need them!
The first step in your contest preparation diet is to determine your starting macronutrient amounts.
These amounts will not remain exactly the same throughout the entire diet and will be changed to
promote greater fat loss and muscle sparing as the dieting process grows.
In order to help you get started I’ll outline how to calculate your protein, carbohydrates, and fats
based upon your body type, body weight, and overall caloric needs.
Protein
Muscle is primarily protein and water. In order to maintain your muscle mass, adequate dietary
protein intake is required. Your rates of muscle protein degradation and synthesis increase in
response to the high intensity of resistance training. In order to spare muscle it is vital that a
bodybuilder consume the proper amounts of protein. Natural bodybuilders, especially, are more
reliant on protein to increase metabolism, promote satiety, muscle growth, lose body fat, maintain
nitrogen balance, and promote a natural increase of testosterone in the body.
The “gold standard” for protein intake for a male bodybuilder is around 1 gram per pound of body
weight, but that can vary based on your body type as you’ll see below. Also, most bodybuilders will
need to increase this number slightly while dieting since protein is a key thermogenic macronutrient
for sparing muscle tissue when in a caloric deficit.
When starting out, you want to set your protein levels high enough but not excessively high. Protein
builds muscle, but protein in excess can be used as energy or converted to body fat. If you ingest too
much protein and it is subsequently used as energy, then this means less body fat is being used as
energy. The goal during the dieting process it to give your body enough protein to maintain muscle but
not enough to hamper body-fat loss.

Protein Ranges Depending on Body Type
Ectomorph: 1.3g/lb–1.6g/lb
Mesomorph: 1.2g/lb–1.5g/lb
Endomorph: 1.4g/lb–1.7g/lb
Sample Subject
Let’s take a man with a mesomorph body type and a body weight of 180 pounds whose daily
calorie goal is 2,100 calories. To find the optimum grams of protein, multiply body weight by
1.2 grams and 1.5 grams and take the average.

180 x 1.2 = 216
180 x 1.5 = 270
For our sample bodybuilder this gives us a protein range of 216 to 270 grams per day, and so to
start he will consume the average 243, which we will round off to 240 grams per day to make
things easier. If he is someone who considers himself to be carb sensitive, we could set his
protein intake higher, leaving fewer calories dedicated to carbohydrates, once fat intake is
determined.

Average = 243 grams per day
(Round this to 240, for the sake of easier tracking.)
Protein = 240 grams per day
Those 240 grams would take up 960 calories of his 2,100-calorie daily goal because there are 4
calories to every 1 gram of protein. The subject is left with 1,140 calories for his remaining fat
and carbohydrate intake.

Fat
Dietary fat is still the most misunderstood macronutrient. Some lifters still believe that it’s to be
avoided, fearing that it will increase body fat. Others believe they can eat as much fat as they want
and that eliminating carbs is the key to losing body fat. Both are wrong. Carbs are important and fat is
necessary. The trick is to strategically manage intake of both, and to do that it’s critical that a
bodybuilder understands how his body metabolizes fat.
Any fat intake discussion in the bodybuilding world needs to include the discussion of ketogenic
diets, that is, diets in which one consumes super-high amounts of protein and fat while eliminating the
carbohydrates. If we eliminate all carbohydrates, then our stored body fat will be released at a rapid
rate, but this process can cause problems. You need some carbohydrate; it’s the body’s preferred fuel
source! Not too much; not too little. Your body also uses fat for energy. Your adipose cells release fat
in the form of glycerol and fatty acids. The body’s cells then metabolize them to use as fuel.
Ketogenic dieting phases of dieting can be effective when fat intake isn’t too excessive. But it can be
a slippery slope as your adipose cells are waiting to bring in new triglycerides to store after your

meals, and if your carbohydrate levels are too low for too long, you’ll eventually lower your
testosterone levels and lose valuable muscle, regardless of how much protein you consume.
Look at reducing fat intake enough to decrease calories and keep testosterone production humming.
Is there a optimal number or standard? Not specifically. Generally, a bodybuilder wants to keep his
diet low in carbohydrates without increasing fat intake too much. A typical bodybuilder can take in
anywhere between 15 to 30 percent of his total calories from fat depending on overall caloric intake
and body composition.
As a general guide, here’s the percentage of total calories that you should designate to fat intake
when starting your dieting process.
Ectomorph: 15–20 percent
Mesomorph: 16–21 percent
Endomorph: 18–23 percent
SAMPLE SUBJECT:
Again, using our 180-pound mesomorph as an example with a 2,100-calorie daily goal, we would
multiply 2,100 calories by 16 percent and 21 percent to arrive at an average.
2,100 x .16 = 336 calories from fat
2,100 x .21 = 441 calories from fat
336 + 441 ÷ 2 = 388.5
Since there are 9 calories in every gram of fat, we would divide total calories from fat by 9 to get
total grams.
388.5 calories ÷ 9 calories = 43 grams fat per day
(Round this to 45 grams for easier tracking)
Fat: 45 grams (405 calories per day)
Protein: 240 grams (960 calories per day)
Carbohydrates
Figuring out the optimal carbohydrate intake for bodybuilders is about as easy as getting Congress to
agree on how to balance the budget. And like a congress member’s opinion, your carb needs can
change day to day, hour to hour during the dieting process.
As I’ve said many times before, a major goal of any dieting bodybuilder is to maintain muscle mass
while trimming body fat. Retaining muscle is ultra important to your long-term metabolic function and
to maintaining strength levels and energy levels. Carbohydrates after all are a very anabolic
macronutrient and have been shown to be protein sparing. That’s important because dieting and
training with weights breaks down tissue and puts you at greater risk of catabolism. Proper
management of your carb intake will maximize fat loss by keeping your metabolic rate high and spare
your muscle.
Your body burns calories in two ways, through glucose metabolism (using carbs for energy) and
ketogenic metabolism (using dietary or stored fat for energy). The balancing act is to keep your fat

intake low enough to allow you to eat more carbohydrates and benefit from their musclesparing
properties.
To start you off in the right direction I’ve suggested percentages of calories from carbohydrates
according to body type:
Ectomorph: 30–45 percent
Mesomorph: 25–40 percent
Endomorph: 20–35 percent
Again, using the example of the mesomorph weighing 180 pounds and consuming 2,100 calories per
day, you can determine specific calories from carbs by adding the calories from fat and protein
(calculated in those sections above and subtracting from the daily calorie goal):
388 (protein calories) + 960 (fat calories) = 1,348 calories
2,100 – 1,348 = 752 calories from carbohydrates, or, because there are 4 calories per gram of
carbohydrate, 188 grams. (Round this down to 185 for easier tracking.)
Here’s the full macronutrient breakdown by grams and calories:
Protein: 240 grams (960 calories from protein per day)
Carbs: 185 grams (740 calories from carbohydrate per day)
Fat: 45 grams (405 calories from fat per day)
These are broad guidelines. Carbohydrate tolerance can differ from one person to the next. I once
trained two bodybuilders of roughly the same weight, height, and age, and one dieted on 55 grams of
carbs while the other was able to consume 350 grams of carbs and still lose body fat.

New rules to lose body fat

 A brief history of muscle-making culture and sports

The art of building a program and body sculpting at 24 weeks - the first week

 Motivated to build muscle

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New rules to lose body fat

OUR SOCIETY IS QUICK TO explain body size with a word that most of us don’t

understand—metabolism.
You’ve probably heard statements like, “I have a slow metabolism so it’s hard for me to lose
weight,” or “I have a naturally fast metabolism so I burn off anything I eat.” No two people will lose
body fat at the same rate for an extended period of time. Some will have an easier time losing body
fat and preparing for a bodybuilding competition; others will grind it out week after week and see
very minimal changes. But no matter what kind of natural resting metabolism you have, you can
dramatically affect it through your diet, exercise, and other lifestyle choices.
The dieting bodybuilder will soon learn that what he or she eats, when he or she chows it down,
how much is eaten, and the total calories consumed will all have a profound effect on the ability to
burn fat at an advanced rate—the ultimate goal. The successful bodybuilder is in control of the
metabolism because of a control of diet. In the dieting section of this book you will learn to use your
diet to manipulate how fast you transform your physique.
The more aware you are of the effect of food and exercise on the landscape of your body, the
greater ability you will have to make the necessary changes from week to week to elevate your
metabolism to new levels, even when dieting. Undergoing a bodybuilding diet is a slow, grueling
process that when done correctly will shed body fat and bring your metabolism to peak levels.

How Dieting Affects Metabolic Rate

Eating fewer calories than your body needs is the first step to losing weight. Everyone knows that.
However, if it’s not done correctly, calorie restriction can cause the body to do exactly what you
don’t want it to do—store fat. That’s something you certainly cannot have when you are preparing
your physique to be judged on stage.
As a bodybuilder, it is essential to maintain lean muscle mass and avoid muscle loss. This is a
crucial balancing act that you must master in order to bring your best physique to the competition. The
danger in dieting is that your body is capable of burning calories through catabolizing other tissues,
even your muscle tissue. For a dieting bodybuilder, retaining muscle is not only important to enabling
you to build your best-looking physique, but it’s paramount to increasing metabolism, strength, and
energy levels throughout the process of getting lean. And, frankly, that goes for anyone who is trying
to build a lean, healthy body. Finding that balance will be the key to success. These rules will help
guide you.

Rule 1. Find Your Body Type

The first step in creating the proper nutrition plan for you is determining how many calories your
body needs to maintain muscle while burning body fat. And you need to determine the optimum
combination of the macronutrients protein, carbohydrate, and fat.
The number of fat cells we are genetically dealt play a significant role in how much fat we carry on
our bodies, and this varies greatly from person to person. Although anyone can lose or gain weight
with the right plan, genetics can make one bodybuilder’s journey to get lean easier, and another’s
much more difficult. That’s why it’s important for a bodybuilder transitioning into a contest prep diet
to know his or her body type.
Humans typically fall into one of three body types, or somatotypes: ectomorph, mesomorph, and
endomorph. Determining yours will allow you to understand how efficiently your body processes
carbohydrates, a key component to losing body fat. In addition, this will allow you to determine the
optimum way to structure your diet in terms of protein, carbohydrate, and fat; meal frequency; meal
spacing; and cardio training. Find your body type below.

MAN IN THE MIRROR: WHICH SOMATOTYPE ARE YOU
?

Ectomorph
 An ectomorphic somatotype is naturally thin with skinny limbs with stringy muscles. Think of a
person whose body type resembles that of an endurance athlete. These are the people whose body is
thyroid dominant—meaning they have a fast metabolism and a higher carbohydrate tolerance.
Growing up I found myself in this category but knew nothing about it. For me it would have been
easier to eat more carbohydrates, but instead I found myself consuming all things protein.
Characteristics:

 •Small frame and bone structure
•Thin
•Long and stringy muscles
•Flat chest
•Thin shoulders with little width
•Difficult to gain weight
•Fast metabolism
Usually ectomorphs find it very difficult to gain weight because of their fast metabolisms. Ectomorphs
can usually lose body fat easily with small changes to diet though, making it extra difficult to hold on
to valuable lean muscle mass.
Mesomorph

The mesomorphic body is naturally muscular. The people with an athletic frame find it easier to build
muscle because they tend to be testosterone and growth-hormone dominant—meaning they tend to
hold on to lean muscle although they gain fat more easily than ectomorphs.

Characteristics:
•Naturally muscular
•Athletic
•Strong
•Well-defined muscles
•Rectangular-shaped physique
•Easy to gain muscle
•Easier to gain body fat than ectomorphs

The mesomorph body type is a great platform for a bodybuilder or physique competitor. Mesomorphs
naturally have larger muscle that can easily be built upon.

Endomorph
 A endomorphic somatotype is naturally broad and thick. The main characteristics are being insulin
dominant, having a slow metabolic rate, and low carbohydrate tolerance. Their body structure is one
of a wider waist and larger bone structure. They are heavily muscled yet carry extra body fat around
the midsection.

Characteristics:
•Soft round body
•Shorter “stocky” build
•Round physique
•Thick arms and legs
•Difficult to lose body fat •Slow metabolism
Because of the endomorph’s low carbohydrate tolerance and insulin-dominant characteristics, they
often find it very difficult to lose body fat, especially in the central region (abdominal and lower
back).

The Body Type Hybrid
Have you figured out your basic body type? Good. Now, keep this in mind: Your body type may
change as you get further along in the dieting process. There will be periods of time when you may
feel like you could classify your body type as something different. A person’s lifestyle can alter what
may have been their natural body type and create a hybrid body type.
That’s what happened to me. I grew up as a true ectomorph, but through strength training I
increased my muscle mass, so my body resembles more of an ecto-mesomorph today. This hybrid
body type presents some challenges and opportunities when it comes to my diet.
During the early stages of my contest preparation, I consume much lower levels of carbohydrates
than when I’m further along in the dieting process. I do this to speed my way to becoming lean
because I’m closer to the true mesomorph body type at that point. I’ll eat closer to the way I do during
“off-season” from competition prep. I consume fewer but larger meals spaced further apart. Later on,
when I’m in the heat of competition training, my body’s true genetic makeup peaks, and I find myself
transformed into more of an ecto-mesomorph (athletic and muscular, yet still on the thin side). As
such, I’ll alter my diet toward smaller, more frequent meals, and more carbohydrates—nearly double
the carbs I was originally eating.
You may be like me. Or you may find that midway through your contest preparation your body has
shifted into endo-mesomorph mode (someone who is heavily muscled and carries extra body fat
around the midsection).
This commingling of body types is a natural course of your journey. Where I became a hybrid of an
ectomorph and mesomorph through my eating and exercise habits, someone can also be a natural
ectomorph who due to years of inactivity and poor food choices might have developed poor insulin
sensitivity and carbohydrate tolerance resulting in a mixture of an ectomorph and a mesomorph.

Rule 2. Know Yourself
Two endomorphs can have significantly different fat cells. This makes a competition between two
bodybuilders of the same weight all that more interesting because both of these athletes have most
likely taken entirely different diet and cardio exercise paths to prepare for their competition.
Although knowing your body type is important, so is understanding how your body metabolizes
food. You can gain that understanding by looking at your past history of weight loss and weight gain.
Just because your body is shaped more like an endomorph, doesn’t mean you should eat like an
 endomorph. Get to know how your body responds to various stages

Rule 3. Manage Your Carbs

Probably the most effective law of getting lean is controlling your carbohydrate intake. Do it right,
and you will lose body fat faster, spare your hard-earned muscle, and control your energy levels—the
hat trick of bodybuilding prep. In order to do this, it helps to understand how your body processes
carbohydrates. While limiting calories is the first step toward losing body fat, it only will come with
a decrease in carbohydrates.
Through the digestion process, carbohydrates are converted into glucose. How long this takes
depends on the complexity of the carbohydrates consumed. High-glycemic carbs (simple carbs) are
metabolized quickly; low-glycemic carbs (complex carbs) are metabolized slowly. When you eat too
many of either type of carbohydrate or even a small bit of high-glycemic carbs, your blood sugar rises
rapidly. This leads to insulin being released, so that the level of insulin in the body spikes above
normal levels. Excess insulin causes glucose that isn’t used by your body for energy to be stored as
body fat. If you dramatically reduce your carbohydrate intake, your blood sugar levels will drop
considerably, causing fatigue, hunger, cravings, low energy, and a crashing feeling. Since your body
is retrieving or storing energy meal by meal, carbohydrate management is critically important for the
bodybuilder.

In this program, I’ll show you how to plan your meals to properly manage your carbohydrate intake
throughout the dieting process and to increase your body’s metabolic rate.

Rule 4. Give Yourself Enough Time
The perfect diet doesn’t exist. What works for one person may not work for another. As a
bodybuilder you will be constantly tweaking your diet from week to week to get lean and stage ready;
you will be a work in progress. To be successful, the best thing you can do is start earlier, rather than
later. Many bodybuilders rush to get their bodies ready for “game day,” failing to give themselves
enough time, specifically enough weeks, to be prepared and lean enough early on. By planning ahead
to allow adequate time to lose weight, you will be dieting safely and that will lead to having your
best physique ready on competition day.
As a general guide, a safe amount of time for any bodybuilder is 16 to 24 weeks. Your body type
will determine your optimum time frame, but remember, the more time you have the better, because
sufficient time allows room for error and for setbacks. Here are the optimal time frames for each
body type:
Ectomorph: 10–16 weeks
Mesomorph: 16–22 weeks
Endomorph: 22–28 weeks

Most bodybuilders associate dieting with minimal carbohydrates, tons of cardio, and low energy.
These elements may indeed come into play. The key here is to give yourself more than enough time to
transform your body in the early stages. As your body approaches the final weeks of the dieting
process—if you prepared early enough—you will be able to gradually increase carbohydrate intake,
allowing your metabolic rate to increase. As any avid iron pumper will tell you, more food means
more strength and energy during training, which is crucial right before competition.

How Much Fat Should You Expect to Lose?
Most men should count on losing 1 to 1.5 pounds of body weight per week during the dieting
process. A longer dieting program provides you with the opportunity to increase calories later in the
contest preparation, leading to more muscle fullness and increased body-fat loss.
I learned this trick as an amateur bodybuilder by reading old issues of Natural Bodybuilding and
Fitness magazine and comparing my physique to pictures of WNBF pros. I noticed that those pros
would give themselves several more weeks of preparation time than the 12 weeks that most
bodybuilders (including me at the time) allotted for dieting.
If you are currently 15 to 20 pounds away from your anticipated competition weight, you may want
to start to clean up your diet before giving yourself a certain number of allocated weeks of contest
preparation. The goal for many competitive professional natural bodybuilders is to stay within 10 to
15 pounds of their contest weight in the off-season. For those of you sitting outside that range, a
bodybuilding competition is not out of the question, you just need to give yourself more time to be
ready. I’d love to tell you that you can consistently lose 2 to 3 pounds a week during the dieting
process, but you won’t. Make time your friend in the bodybuilding process

.Rule 5. Track Calories to Lower Body-Fat Percentage

A bodybuilder’s end goal is to take body-fat percentage to the lowest possible level, while
maintaining muscle mass. Tracking your overall calorie intake and your consumption of the proper
amounts of macronutrients is a critical step toward reducing your body fat.
Before you can monitor your food intake, you need determine your caloric baseline, that is, the
approximate amount of energy (calories) you require to maintain your current weight, assuming you
do no exercise. To find that number you must know your current body-fat percentage (BFP) and lean
body mass (LBM). Your BFP is a good measure of your fitness, and it’s determined by dividing your
total body weight by the total weight of the fat on your frame. Lean body mass (or weight) is the
weight of your bones, muscles, and organs—everything that isn’t fat. There are various ways to figureout these values.Body-fat percentage is difficult to determine because it requires some technology. Underwater
weighing, in which the volume of water displaced by your body is subtracted from the weight of the
displaced water, is one of the most accurate. A newer method is a DEXA (dual-energy X-ray
absorptiometry) scan, which measures body composition and bone-mineral density. Both are
expensive procedures. More affordable and accessible are the body-fat measurements offered at
many gyms using body-fat scales, or calipers, that measure the folds of fat at several points on your
body. These are not highly accurate but can give you a usable ballpark figure. If you don’t have
calipers and you’re itching to know your body-fat percentage right now, here’s a simple, low-tech
(albeit not very accurate) test:
you need to consume per day to maintain your current weight if you do no exercise. You will use your
caloric baseline to help figure out how many calories to trim from your diet, taking into consideration
your activity level, to lose weight.

DETERMINING CALORIC BASELINE BY YOUR LEAN BODY MASS

Current Body Fat Daily Calorie Intake
6–12 percent 17 calories per pound of LBM
12.1–15 percent 16 calories per pound of LBM
15.1–19 percent 15 calories per pound of LBM
19.1–22 percent 14 calories per pound of LBM
22.1 percent or above 13 calories per pound of LBM

As the chart above shows, a man with a body fat percentage of 15 would determine his caloric
baseline by multiplying 16 calories per pound of lean body mass.
A 180-pound man with 15 percent body fat, as we calculated earlier, has a LBM of 153 pounds. So
he would multiply 16 calories by 153 to get a daily caloric baseline of 2,448 calories.
Don’t be confused: The figure 2,448 is not the man’s daily calorie consumption if he has a desire to
either gain or lose weight. Instead it is the base number of calories required to maintain that 180-
pound weight. If the man wishes to drop 1 pound of body weight per week, this individual would
have to create a daily caloric deficit of 500 calories either through diet, calorie burn through
exercise, or some combination of both. Why 500? Because 500 calories x 7 days = 3,500 calories, or
1 pound of body weight. To lose more than 1 pound per week, he will need to create a bigger daily
calorie deficit.

Determining Daily Caloric Intake for Your Diet

Remember, a caloric baseline of 2,700 calories is not the number of calories that this mesomorph
will eat daily if he wants to lose weight. To lose weight, he will have to create a calorie deficit
below his caloric baseline. The easiest way to create a calorie deficit is through a combination of
calorie restriction and calorie burning via cardio exercise.
For a dieting bodybuilder the ultimate goal is to lose 1.5 pounds per week. As a general rule, you
can expect 80 percent of that weight to come from calorie restriction and 20 percent from exercise—
1.2 pounds from dieting; 0.3 pound from cardiovascular workout. (A typical cardio session will burn
about 350 calories.) Since cardio is very catabolic, you want to lose most of your weight from dieting
to spare the expense of your muscle.
Caloric Intake Equation:
Caloric baseline total – 600 = caloric intake
In order to lose the 1.2 pounds of body fat per week (our 80 percent goal), we would create a caloric
deficit of 600 calories. Using our calorie baseline, we would get 2,700 – 600 = 2,100 calories as a
starting point for our daily calorie goal. This number would be monitored and adjusted as necessary
during the dieting phases. The overall goal during the diet is to increase the quantity of food as the
bodybuilder becomes further entrenched in the contest preparation process, but this is where that 180-
pound mesomorph needs to start in order to reduce his body-fat percentage.
This may sound like a lot to calculate and to monitor, but it’s really not. Once you begin, it will
become second nature. Also, remember that you will be tweaking your calorie intake according to
how your body feels, looks in the mirror, how your weight moves, and how your energy levels are
affected. Your body will change, some weeks in small amounts, and significantly over time; it’s your
job as bodybuilder to evaluate this every step of the way. Your progress will hinge on your ability to
be consistent and honest through the entire process. The next chapter will help you relearn how to eat.
It will show you how to build your daily calorie goal using the macronutrients protein, fat, and
carbohydrates according to your body type.

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Motivated to build muscle

YOU WILL BE A BODYBUILDER rather than go into competition. That’s very good.
Muscle building on the standard level is concerning increasing ones body’s muscular tissues and also
getting into the best physical, emotional, and also cosmetic shape people can—and reaping every one of the
physical and also emotional benefits I given within the Introduction. You will get everything that
without actually slapping for the essential oil and also posing using a stage. It’s all very good.
But when you are looking for getting body building to another level—competition—you will want to
explore just what successfully navigating a competition entails in order to think about many significant
questions:
•Can I commit enough time to arrange with regard to competition?
•Do I've enough time to do the required teaching?
•Can I have the funds for the item? (Not merely entry ways fees but the costs of a special eating habits, supplements, fitness center
account, and also travel. )
•Should I coach on my own or maybe hire a trainer?
These include all legitimate questions that you ought to think about just before embarking on the trip to help
remain competitive in a body building competition. Muscle building isn’t no more than manufactured connected with competition, it takes
great numbers of time for you to get ready to the evening, beginning a few months before hand.
How much moment you’ll must coach, make foodstuff, and also practice the art work connected with posing has to be huge
perhaps the trip. In addition, the costs associated with foodstuff, travel, and also enrollment tend to be oftentimes
unnoticed by simply would-be bodybuilders.
An additional potential charge to be thought to be is selecting a ready trainer. A big method to leap the
finding out challenge is to offer the direction connected with trainer.
Commence with an authentic examination of your respective potential and enquire by yourself, “Why do I must remain competitive? ” Will be
this specific an individual trip or even a concern? Do you need to remain competitive because you feel you then have a entire body
which will get? In case your single reason for rivalling is usually to get, I suggest which you reevaluate ones
motives. A body building trip for your single reason for glory will keep people through having the capacity to
actually enjoy each move people acquire. Through the moment your competition happens, maybe you have overlooked the
grander advantages gained through everything that preparing. Competitive like a bodybuilder is far more in regards to the
trip and also regarding your individual determination to help delivering ones entire body with a level only a few obtain,
than regarding any trophy or maybe give chances are you'll accumulate.
Muscle building can be a determination. You must come up with a powerful determination to help teaching, healthy eating plan, food
preparing, and also self-improvement, which often all sales opportunities returning to ones powerful determination of their time and also
income. Notice “The Price tag connected with Competing” for the general description with the personal determination chances are you'll
must help make to ensure success.
For many people specialized and also elite level bodybuilders, a method to equilibrium this specific all away is usually to hire a ready
trainer, an individual which gets to be a second group of little brown eyes to guage ones entire body through the going on a diet
and also teaching practice. That man or women is usually an individual which solely measures ones entire body or maybe an individual which
offers you each teaching and also healthy eating plan teaching. This is completed in person by removing images
1 week by simply 1 week and also reevaluating ones advancement or maybe depending on the judgment with the trainer you’ve chosen.

Of course, when you hire a trainer, that you are dealing with a bigger personal determination.
The actual personal influence connected with preparing to remain competitive in a body building competition is often unnoticed by simply
fresh competitors.
For starters there is the leap within grocery store costs through ones contest preparing, and this charge
can easily improve as time passes because foodstuff amounts may well improve. Regular grocery store expenses can easily operate people
between $150 to help $300 a week.
2nd, you should think about the charge with the enrollment for the competition—and ones account
repaymants for the group holding competition. That on it's own can easily operate concerning $100 and also all around $300.
For people who decide to remain competitive, various other surprising costs are classified as the costs connected with travel, motel, sun tanning
products, and maybe possibly passes with regard to loved ones to go to your competition. Every one of these can complement
ones first costs.
By way of example, in 2010 I won all around $3, 000 by simply possibly winning or maybe inserting 2nd or maybe 3 rd within a few
contests, yet this specific didn’t deal with my personal costs in the contest ready time of year. But, since you can
picture, I’m not really achieving this to have loaded and even to help pay the bills. This can be my personal avocation. I’m merely fortuitous
that it works so closely together with my personal evening employment.
Organic body building isn’t regarding rivalling to help get income and even regarding currently being granted a trophy.
Your decision to help remain competitive must be far more regarding people complicated by yourself, than it can be regarding people whipping
every other opponent. Muscle building can be a very subjective hobby: you’re enabling a knowing section to decide
if they consider ones entire body is better than ones man competitors’.
The actual Noncompetitive Bodybuilder
For a few the idea of rivalling in a body building competition merely isn’t desirable. Of which doesn’t
imply many people don’t wish to create the entire body of a bodybuilder; that’s still a very attainable goal. Along with
it requires a similar determination of their time and also sources. That you are the one who will need the healthy eating plan
aspect, exercise program, and also methods with this book and also develop ones teaching design while getting
ones entire body with a fresh level. Muscle building isn’t no more than stepping onstage, and also, in truth, for all
which don’t wish to competition, teaching as being a bodybuilder provides amazing benefits because
nicely because tremendous individual satisfaction. Whenever you can spend yourself to doing what can be done to bring
ones entire body to help the quality of a bodybuilder, subsequently rivalling onstage should be only an extra. Absolutely nothing is
far more worthwhile than delivering a head-turning entire body.
The actual Cut-throat Bodybuilder
The initial step towards the stage is usually to pick a competition. That allows you to fixed ones short-term and also
long-term goals in the overall contest preparing practice. Commence with a local competition that
supports a novice scale with regard to first-time bodybuilders. (If that you are a teen, pick a contest with a
younger scale. ) Essentially, you’ll would like to take into consideration 1 nearly a year aside to provide by yourself plenty of
time for you to make. View the guidelines that abide by about how several weeks connected with going on a diet are essential for the
physical stature.
Decide on a ruling physique.
The subsequent is a directory of the most popular businesses that put on contests and also what makes
each special.

Planet Organic Muscle building Federation (WNBF), specialized group; Worldwide
Organic Muscle building & Health and fitness Federation (INBF), newbie internet marketer group
• Founded within 1989, the WNBF can be a foremost group with regard to getting qualification specialized healthy
bodybuilders throughout the INBF newbie divisions. The actual INBF gives newbie healthy bodybuilders
the means to help remain competitive all year round within INBF newbie contests, wherever bodybuilders can easily meet the criteria
into your WNBF specialized ranks.
IFPA/OCB
Worldwide Federation connected with System Athletes (IFPA), specialized group; Firm connected with
Cut-throat Bodybuilders (OCB), newbie internet marketer group
• The actual IFPA can be a foremost professional-level healthy body building group. IFPA specialists
have certified as a result of rivalling and also winning within the newbie OCB contests.
Nation's Health club Organization (NGA)
• The actual NGA is surely an group that advances and also sanctions healthy body building competitions countrywide.
American Organic Muscle building Federation (NANBF)
• Founded within the early on 1980s, the NANBF is actually an established internet marketer with all the IFPA and also newbie
ranks with the OCB.
Newbie Muscle building Organization (ABA)
• The actual Newbie Muscle building Organization seemed to be made within 1989 and also practices the motto “Serving the
Athletes” by providing competitors a satisfying and also reasonably competitive community forum with a quality popularity.
Worldwide Organic Muscle building Organization (INBA)
• The actual INBA seemed to be made by simply over 15 nations to supply competitors the means to help remain competitive
within international competitions.
Professional Organic Muscle building Organization (PNBA)
• An international healthy body building group and also home for the Organic Olympia celebration.
Drug Free Athletes Coalition (DFAC)
• Founded within 2011, the DFAC seemed to be made to supply healthy body building sports athletes the means to help
remain competitive in a group that beefs up their bond concerning group, sportsman, and also
marketer.
Pick unwanted weight scale.
The majority of body building contests tend to be established by simply fat scale. Here’s a review of the conventional
description with regard to males and females:
Guys
Bantamweight: around 142 pounds
Light in weight: 143–156 pounds
Middleweight: 157–176 pounds
Mild Heavyweight: 177–198 pounds
Heavyweight: over 198 pounds
Ladies
Light in weight: lower than 114 pounds
Middleweight: 115–125 pounds

Heavyweight: over 125 pounds
Create ones method.
Remain competitive on the fat school that allows you to bring ones leanest, max entire body. The actual idol judges like
to determine a light heavyweight who's going to be attractive greater middleweight together with even bulked-up muscular tissues.
Find a competition which allows the required time to help eating habits. The actual going on a diet period of time is the most crucial component of
ones trip. To get a bodybuilder the important thing is usually to provide by yourself the required time to have lean. It’s critical on your
success which you don’t dash accomplishing this. The time you have to eating habits depends within large element on your
specific physical stature and also total metabolic process. Below are a few general guidelines:
Physical stature Optimal Diet Range
Ectomorph 10–16 months
Mesomorph 16–22 months
Endomorph 22–28 months
The program referred to within this book works all day and months. Based upon one's body form and also healthy
metabolic process, you might need a smaller amount or maybe more time for you to make. But, like a general information, all day and months has to be
reliable period with regard to beginner contest ready. Keep in mind: It is critical to possibly be very lean with regard to competition.

THE COST OF COMPETING
Here’s a review of what’s necessary for preparing to enter in a local body building competition and also just how
significantly it can set you back. These costs are based on the knowledge connected with a number of newbie and also
specialized bodybuilders and will fluctuate extensively. An individual just might discover strategies to keep the costs
far lower and also obtain the final results you desire.
THE BASIC PRINCIPLES THE $$$$
Training center $0–$200 a month
Particular foodstuff and also food ready $150–$300 a week
Dietary supplements $200 a month
Getting brownish naturally $30–$80
Posing go well with $30–$60
Posing tunes $25–$100
Photography $100–$500 for each take
Posing teaching $50–$100 for each procedure
Posing choreography $50–$100 for each procedure
Competition enrollment $100–$200 for each competition
Travel and also hotels $150–$300 for each evening
ELECTIVE
Training $1, 000–$2, 400 annually
Seminars $200–$400 annually

 Anabolic Steroids Profile

 A brief history of muscle-making culture and sports

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Marjoram plan for weight loss

 Lose weight in a week

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A brief history of muscle-making culture and sports

 A brief history of muscle-making culture and sports

BODYBUILDING IS DEEPLY layered in a rich history and tradition that begins in
antiquity. Chinese texts dating back to 2600 BC and Greek texts from 2500 to 200 BC
reference the importance of strength training for military preparedness. In ancient
Egyptian and Greek societies the sport of weight lifting had developed from stone
lifting, where men would heft stones of various sizes and weights. It began as a form
of entertainment for the masses and grew from displaying feats of great strength to
showcasing aesthetically carved physiques. It became a celebration of the perfection
of the human body.
In the 13th century, muscle building became wildly popular in India, with gyms sprouting up
throughout the country where men would exercise with weights to enhance health and stamina. In
Italy, in 1569, the physician Hieronymus Mercurialis published an illustrated medical book called De
Arte Gymnastica, showing muscular men lifting dumbbells.
In the American colonies, in the 18th century, even Ben Franklin attributed his longevity to “daily
exercise of the dumbbell.” The modern evolution of muscle building began in earnest toward the end
of the 19th century in Europe and the United States when professional strongmen emerged as a form of
entertainment. This new style of weight lifting for entertainment was all about strength. The physique
didn’t matter. What did matter was how much iron a man could press above his head. Many of these
competitors had thick, protruding stomachs and fatty limbs. Their physiques didn’t need to appeal to
their audiences because pure power was what the crowds came to see. The strongmen entertainers
would pull heavy carts loaded with boulders, lift cows and other animals on their backs, and heft a
variety of odd but heavy objects aloft with their arms and sometimes only one arm.
From the 1890 through the 1920s strongman competitions thrived in the United States and sparked
an intense interest in weight training. Then, in 1894, a German man named Louis Durlacher opened
Professor Attila’s Studio of Physical Culture in New York City. Professor Attila was a pioneer of
strength training and bodybuilding. He preached the gospel of repetitive lifting of light weights to
build muscle. He even invented fitness equipment, such as the globe barbell and the Roman chair.
Two of Attila’s students were Warren Lincoln Travis, the “Coney Island Strongman” who once
lifted 667 pounds with one finger and did a verified backlift of 4,140 pounds, and Eugen Sandow, the
father of modern bodybuilding.


 A Different-Looking Strongman
To the turn-of-the-century bodybuilder the terms symmetry and aesthetics were foreign. Enter
Sandow, who bridged the gap between the unsightly strongman and the bodybuilder of today. Sandow
had made a reputation in Europe as a vaudeville strongman who would outdo other strongmen at their
own stunts. But because his chiseled physique was so well proportioned, he was able to begin
transforming a raw and rogue sport into a healthy lifestyle that celebrated the aesthetic of the human
form. Sandow was a beauty among beasts; he was as much an exhibitionist as he was a strongman. He
enjoyed having people marvel (and the women ooh and aah) at his muscular development. Sandow’s
muscular symmetry set him apart from all other strongman and made him an instant hit. He would
ultimately position himself as the first real bodybuilder and become a promoter of bodybuilding.
Sandow’s influence led to increased sales of barbells and dumbbells. His magazine and books were
wildly popular, and he even developed some of the first weight-lifting machines.
From 1891 to 1901, Sandow toured the United States and Europe performing his muscle poses and
promoting strength and bodybuilding shows, including in 1901, the first major bodybuilding contest
called “The Great Show.” To compete in the contest, all competitors would need to place in smaller
regional shows that were held throughout England. The culminating event took place on Saturday,


September 14, 1901, at Royal Albert Hall. Spectators were entertained by displays of wrestling,
gymnastics, and fencing and, finally, the bodybuilding competition. Sixty men wearing black tights,
some in jockey belts and others in leopard skins were judged on muscle size, balance of muscular
development, muscle tone, general health, and condition of the skin. The total prize money that day
equaled 1,000 guineas, or more than $5,000. The first-place finisher, William L. Murray of
Nottingham, Great Britain, received $2,500 and a gold statue designed to resemble Sandow’s
physique.
Sandow promoted weight lifting and bodybuilding up until his death from a fatal brain hemorrhage
in 1925 when, it is said, he tried to show off by pulling his car from a ditch. Today, Sandow’s legacy
lives on—his likeness has been immortalized in the Mr. Olympia award statue.

Marketing Muscle. In 1929—using advertisements declaring, “Hey Skinny!…Yer Ribs Are Showing!” and “I Can Make You a New
Man!”—Charles Atlas successfully marketed a mail-order fitness course aimed toward the “97-pound weakling.” It was called Dynamic
Tension.
The “Father of Physical Culture”
Also at the turn of the century, businessman Bernarr Macfadden published the first bodybuilding
magazine: Physical Culture. Macfadden was a great promoter, and, beginning in 1903, he presented a


The “Father of Physical Culture”
Also at the turn of the century, businessman Bernarr Macfadden published the first bodybuilding
magazine: Physical Culture. Macfadden was a great promoter, and, beginning in 1903, he presented a
series of contests at Madison Square Garden in New York City to find the “Most Perfectly
Developed Man in the World.”
Macfadden’s influence on bodybuilding lasted for decades, as did his contests and magazine. Even
though Macfadden might not have approved of the emphasis on visual development over athletic skill,
his contests helped promote a growing interest in muscle appearance versus strength.
In 1921, Angelo Siciliano won a Macfadden contest and strived to capitalize on his new fame by
changing his name to Charles Atlas and acquiring the rights to a mail-order course entitled the
Dynamic-Tension system, a workout program of muscle-against-muscle exercises developed by
Macfadden 20 years before. According to the story Siciliano liked to tell, when he was younger and
only weighed 97 pounds, a bully kicked sand in his face at the beach in front of a girl. Humiliated, he
joined a YMCA, determined to build his body and strength. Atlas used this story to market his
exercise in advertisements that arguably still influence the self-help industry today. In one magazine
ad, a hulking Atlas in leopard-print swim trunks challenges readers: “Skinny! Give Me 15 Minutes a
Day and I’ll Give You a New Body.” The advertisements for this exercise program inspired a
generation of boys and men to try bodybuilding with dynamic tension.
By the end of the 1920s and the start of the 1930s the general public’s interest had grown to
acknowledge the importance of becoming healthy, fit, and strong.
Training knowledge was very limited during this time, but bodybuilders began to learn a great deal
about the importance of weight training from the competitors of the strongman era. Even Atlas used
lifting weights over his dynamic tension moves to achieve his physique.

Did the Fitness Industry Kill Bodybuilding?
Is bodybuilding dead?
Some people in the health and wellness community feel that bodybuilding is an archaic practice
and no longer has a place in the modern fitness industry.
To many, bodybuilding is merely a muscle-flexing competition, not a valid exercise program. I
argue that it was the exercise programs developed by bodybuilders that created the foundation for
many of today’s classic strength-training programs.
As the owner of fitness-training centers, I know for a fact that 9 out of 10 of my clients exercise
because they want to look better in a bathing suit. Often the traditional fitness industry gets hung up on
treating clients like rehab patients when the ultimate goal for most people who exercise is to look
younger, leaner, and healthier.
From that time back in grade school when I first lifted weights in my basement to that day during
my junior year of high school when I made a commitment to strength training that ultimately led me to
my life’s mission, bodybuilding has always been a major part of my journey into the fitness industry.
Bodybuilding has forever helped to shape me as a man, friend, competitor, business owner, strength
coach, and fitness professional.
I encourage you to look past the tired stereotypes of bodybuilding to discover what it really is—a
way to achieve a healthy body and a physique that you can feel good about.
As human beings we each carry with us the need for self-pride and self-satisfaction. This need can
be achieved by simply changing the way you feel about your body by making it lean and fit. Deep
down, every one of us truly cares about the way he or she looks. It’s the reason you picked up this
book.

Men, do you want a six-pack? Bigger arms? A bigger back and a thicker chest?
Women, do you want a tighter butt? A toned upper back? Leaner arms and sleek shoulders? I hate
to break it to the naysayers, but all of these goals are about bodybuilding.
People want to look better, they want to feel better, and they want to build an aesthetically pleasing
physique.
The fitness industry can provide the tools to help them reach those goals. For that reason alone,
bodybuilding will always have a place in the fitness industry.

Bodybuilding continued to grow in the 1930s and began to even further separate itself from
strongman training. Now men wanted to develop balanced muscular physiques with lower body fat.
Training techniques and further advancements in exercise equipment made this transition more
apparent. This was the beginning of the “golden age” of bodybuilding, when gyms promoted the idea
of group training and posing in front of mirrors.
Thanks to men like Sandow, Macfadden, and Atlas, people began to turn their attention to training
to produce an aesthetically muscular physique. Bodybuilder Sigmund Klein was influential through
his writing about training and the nutrition aspects of bodybuilding. Klein used nutrition and special
training methods to develop a physique based on muscular shape and symmetry (having muscles on
one side of the body appear symmetrical to those on the other side), and increased definition due to
low body fat.
In 1936, Jack LaLanne opened his first fitness studio in Oakland, California. The following year, a

Canadian-born weightlifting champion named Joe Weider started publishing his first magazine, the
influential Your Physique. By 1939, bodybuilding developed into a structured sport. The Amateur
Athletic Union (AAU) created a Mr. America contest on July 4 in Chicago. The competitors were not
true-to-form bodybuilders, instead coming from all different athletic backgrounds. Some competed in
boxer shorts, others in jockstraps. The winner was a man named Roland Essmaker.
In 1940 and 1941, John Grimek was crowned Mr. America. Grimek trained solely by lifting
weights in the gym, and those who were to compete against him realized they too must do the same.
Grimek was also the man who would put to rest the belief that this new generation of bodybuilders
were muscle-bound and nonathletic—he would often perform lifts and poses simultaneously,
showcasing both his muscular strength and athleticism.

The Birth of Modern Bodybuilders
In 1945 the winner of the Mr. America title was a man by the name of Clarence “Clancy” Ross.
Ross’s physique rivaled that of today’s bodybuilders. Ross possessed round shoulders, wide lats, a
tiny waist, sharp abs, and balanced calves—all derived from lifting weights to build shapely and
symmetrical muscles. Though Ross never gained much notoriety with the general public, he was a
pioneer in his use of weight training to develop the unique physique of the bodybuilder we know
today.
Along the California coast in the late 1940s and early 1950s weight training on the beach became
ultra popular among both amateur and professional bodybuilders. The most famous beach-based gym
was centered in Santa Monica and affectionately called Muscle Beach. Bodybuilding was still a
rather obscure sport, but then Steve Reeves came along and won the Mr. America and Mr. Universe
titles. Reeves, with his amazingly balanced physique and handsome looks, became the first
bodybuilder to be embraced by the general public. Crowds would flock to Muscle Beach to admire

his exceptional physique. With the exception of Charles Atlas, Steve Reeves was the only truly
famous bodybuilder during the 1950s. He would become an international star in movies such as
Hercules, Morgan the Pirate, and The Thief of Baghdad.
Taking over where Reeves left off was Reg Park, who won the Mr. Universe titles in 1958 and
1965. Park was built with density and mass that made his physique overpowering when paired
against other bodybuilders of this era.
Bodybuilding began to expand exponentially with the continued success of the IFBB (International
Federation of Bodybuilders) and the NABBA (National Amateur Bodybuilders Association), which
was founded in 1950 in England. These organizations held the first large-scale bodybuilding
competitions, first with the Mr. Universe in 1950 by the NABBA and later the Mr. Olympia in 1965
by the IFBB.
The mid ’60s also saw the emergence of arguably the most influential bodybuilder of all time,
Arnold Schwarzenegger, who won the Jr. Mr. Europe title that year, the first of 19 bodybuilding and
powerlifting titles he’d claim.
In 1967, Schwarzenegger won the Mr. America title. He went on to win Mr. Universe on five
occasions and Mr. Olympia seven times. In 1975, he was filmed training and competing in the Mr.
Olympia contest for the famed docudrama Pumping Iron, which helped to popularize bodybuilding
and made Schwarzenegger a household name. Lou Ferrigno, Arnold’s costar in the film, did likewise,
appearing in film and TV as Hercules and The Incredible Hulk.
From the late ’70s through the ’90s, bodybuilding was defined by names like Frank Zane, Boyer
Coe, Roy Callender, and Chris Dickerson. Bodybuilders were growing bigger. In the ’80s the sport
saw a shift from balance and aesthetics to massive muscle—like 245-pound Lee Haney, one of the
heaviest bodybuilders. Haney broke Schwarzenegger’s record with a total of eight consecutive Mr.
Olympia titles. In the 2000s Ronnie Coleman did the same, winning Mr. Olympia eight times. His top
competition weight: 297 pounds.

During the early ’60s and ’70s bodybuilders began to experiment with performance-enhancing
drugs. As competitions became more prestigious and lucrative, competitors looked to every method
possible to gain an edge.
The use of performance enhancers wasn’t frowned upon or ever much of a discussion. It was
widely known and accepted in bodybuilding circles, especially among the top-level international
competitors. The regulatory committees that govern competitive sports today didn’t exist back then,
and drugs were easy to procure. During this time, steroids and performance enhancers were far less
advanced than those used by today’s nontested athletes.
Today the purity of the sport has been infiltrated and overshadowed, for the most part, by the kind
of high-stakes modern bodybuilding competitions that are fueled by performance-enhancing drugs, a
billion–dollar supplement industry, and unrealistic expectations that push people to do dangerous and
unhealthy things to their bodies. When you talk about bodybuilding today, most people think of juicedup,
wild-eyed Incredible Hulks packing steroid syringes. But there’s another, purer side of
bodybuilding—natural bodybuilding—that’s growing in popularity primarily because it’s all about,

well, not using performance-enhancing drugs. And this side of the sport—natural bodybuilding—has
become the vibrant competitive sport that I love.
What does it mean to be a natural bodybuilder? From a competitive standpoint, it depends.
“Natural” means you build and sculpt your muscles from nothing more than good nutrition and hard
work in the gym. Your muscles are not the result of taking steroids, prohormones or other
performance-enhancing drugs, or illegal supplements. However, you should know that some
organizations that hold competitions require competitors to be “clean” for a period of 7 years, while
others require bodybuilders to be natural for life. All natural bodybuilding competitions test for
performance-enhancing drug use. Various protocols are used: lie-detector testing, urine analysis, or a
combination of the two. The goal of natural bodybuilding testing is to create a level playing field for
competitors.
There continues to be much debate in the bodybuilding world about what exactly equals “truly
natural.” For example, some people feel that a bodybuilder is not natural if he takes vitamin
supplements versus consuming only whole foods.
For the fan of bodybuilding, like myself, steroid-assisted bodybuilding and natural bodybuilding
are two entirely different sports. The physiques being judged are entirely different and that alone
keeps these two sides of bodybuilding separate. In the bodybuilding world you will never find the
world’s best natural bodybuilders competing against the world’s best steroid-enhanced physiques.
Natural bodybuilding has grown so rapidly in recent years because there is a new generation of
lifter who is just as concerned with health and wellness as he or she is with sculpting an aesthetic
physique. This new school of bodybuilders treats the body like a temple. Nothing goes inside that
isn’t pure and natural. This new breed is always looking for new ways to train and to consume highquality
food. When natural bodybuilders seek to increase performance, they turn to natural
supplementation rather than performance enhancers. And now more than ever before there are terrific,
safe supplements like whey protein, creatine, and branched-chain amino acids (BCAAs) that are
available to those who want to avoid the aid of steroidal substances. (We’ll discuss these
supplements in Chapter 6.)
Natural bodybuilding itself is divided—separated into numerous organizations such as the World
Natural Bodybuilding Federation (WNBF) and the International Federation of Physique Athletes
(IFPA) that thrive on amateur and professional membership dues. For an amateur, these organizations
provide numerous opportunities to compete. But the lack of one unifying body governing professional
competitions makes it impossible to crown a single best natural bodybuilder. For example, although
WNBF pros cannot participate in competitions held by any other organizations, IFPA, National Gym
Association (NGA), and others allow their competitors to compete in other organizations’ pro
competitions. For this reason, top-level natural bodybuilders like WNBF world title holders Martin
Daniels, Brian Whitacre, Richard Godzecki, and Jim Cordova will never have the opportunity to
compete against the likes of top IFPA world title pros like Phillip Ricardo, Cleveland Thomas, and
Doug Miller.
Contributing to the splintering of natural bodybuilding are smaller organizations that are being
formed. The Drug Free Athletes Coalition (DFAC) has been formed with the hope of providing an
environment built solely around the athlete. Alliances like the Natural Bodybuilders Association
(NBA) have been formed in order to bring the leaders of each individual organization together to
form a mega competition. So far preliminary meetings and talks have made only small strides toward
this goal.
For natural bodybuilding to make a bigger splash in mainstream culture, it would be ideal for the
two largest organizations for natural bodybuilders, the WNBF and IFPA, to come to an agreement that
allows professional natural bodybuilders, like myself, to compete against the very best from both
organizations by creating a truly unified natural bodybuilding championship. It’s what the athletes and
the fans want. Until that day comes, natural bodybuilders will continue to wonder when our sport will
be recognized for its true growth potential.

Mass Appeal. Dexter “The Blade” Jackson, a #3 ranked IFBB professional bodybuilder, won his fourth Arnold Classic Title in 2013. In
2008, he defeated Jay Cutler to become Mr. Olympia.

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The art program is purely body and build muscle in 24 weeks - the first week

The art of building a program and body sculpting at 24 weeks - the first week


How to become the Competing Bodybuilder
Just one man’s tale; your own will be different and
rewarding
I’VE ALSO BEEN A PATIENT MANY MY WELL BEING. From the period I could truthfully wander, We was participating in
some kind of game. And from now on, at 25, I’m still participating in, still making use of our system, our muscle tissue,
along with our bronchi to obtain exciting within my occupation. We very own a pair of fitness services near Hartford,
Connecticut. My coaches along with We support men and women shed pounds, create muscles, decrease pressure,
along with strengthen their own lives by way of fitness. We now have a lot more than seven hundred buyers, everyone
by stay-at-home parents to help functioning authorities, teen players to help 6-year-olds.
That’s our employment: fitness training along with managing a rising organization. My activity along with appreciate is usually
muscle development.
I feel extremely fortuitous that our vocation along with our avocation tend to be and so carefully entwined. Nevertheless that
doesn’t necessarily mean you will need to function inside the fitness marketplace to become a bodybuilder. Anyone don’t even have to be
the life long patient, rising upwards participating in several different sporting activities along with accomplishing actual items 24–7 as i performed
becoming a bodybuilder. I am aware hundreds of bodybuilders. A few weren’t running by any means as young adults.
A few have been video-game participating in little ones which hardly ever noticed sunlight. A few have been intellectually pushed
children which never ever thrown the golf ball or even ran all-around within the lawn. A few have been in shape, effective little ones which made
in overweight workaholics which consumed fast food nightly. Some others grew to become obese lounger apples which
gradually found the way to help weight reduction along with fitness along with found the appreciate regarding training their health
later on within living.
My point is usually that you have absolutely no qualification routines with regard to learning to be a bodybuilder. There’s only tough
function along with perseverance. This tale regarding buying and selling domains grew to become is one tale. We talk about that below to supply a few
track record with regards to everyone along with precisely how muscle development transformed my life. Your current tale will probably be a lot
different. On the list of amazing reasons for having the experience regarding muscle development is usually that almost anyone are capable of doing that
during one amount or even one more. Positive, genetic makeup results in achievement. Some people have the
physiology that creates working on lean muscle mass much easier for the kids. Nevertheless along with determination along with determination—and the
suitable person plan—anyone may make his or her system more robust, better, along with better searching. That’s
the fact regarding muscle development along with our expect an individual in this particular ebook.

This Lanky Little one
While i check out our transition into your earth regarding muscle development, We can’t support although consider the loaded
background that may be muscle development along with precisely how muscle development has aided condition the fitness marketplace. My initial
ordeals along with weight training tend to be what exactly gradually produced everyone on the game, along with our development as a
fitness expert is usually what exactly has extended to help develop our appreciate with regard to muscle development.
Increasing upwards We loved sporting activities, along with We was generally involved in organized athletics, many methods from
skating along with gymnastics to help soccer, fumbling, along with baseball. We don’t imagine a day passed while our
mother, Maura, wasn’t generating our sibling, Tara, my friend, Robert, or even everyone, to some process or maybe a video game. This
was might know about English kids performed, along with we achieved it well. Like a kid, We was very running, very
competitive, along with obviously powerful along with quickly. Precisely what We was lacking within general sizing, We made-up with regard to within efforts
along with resolve. Most of our running achievements got not really by inborn skill or even durability, although by
our large plan to be the most beneficial at what ever Used to do.
We was never ever an enormous kid, rather We was the slim patient which could possibly take what ever he needed and never
put on pounds. That’s not really saying We consumed unhealthily—I could possibly merely get away with more. From the beginning regarding
sophomore 12 months regarding school, We assessed 114 kilos sopping wet. We couldn’t put on pounds even
though We consumed all the stool that teenagers take. It had been only by way of natural development spurts along with a little bit of.



weight training i always surely could bulk around about 125 lbs through our junior year.
Inside cellar regarding the house my dad, Bobby, held a variety of plastic-type weight loads that had been
filled up with real. This individual seemed to be any family boxer that remained in good shape along with weight training as well as
battling. Though My spouse and i don't recognize it till later on in my life, our desire for his weight loads could well be our
gateway directly into weight training as well as eventually muscle development. In the beginning, more or less everything lanky little one desired to perform
seemed to be in order to group upon muscle tissue. My spouse and i saw your prospective inside those concrete-filled weight loads, yet there were an issue
—I got no idea what My spouse and i seemed to be performing. Therefore i simply just started benching, being different, as well as depressing in order to “get big. ” My
playing along with weight training or “lifting, ” when i called it in the past, seemed to be sporadic with greatest.
There were periods any time I’d get difficult, investing few training periods per week in that
cellar, along with other weeks (or months) any time I’d never go lower at this time there because My spouse and i seemed to be far too occupied being a
little one.
With high school graduation, your fat room seemed to be any life-style. My spouse and i got portion inside “team routines, ” which often
felt a lot more like social hours. Many of us talked a good deal with regards to young ladies. Many of us shown admiration for the biceps. Although most of us didn’t get
considerably training done. Just like many adolescent fellas I bought distracted because of the high school graduation social picture. My spouse and i became
eaten along with getting the main in-crowd, planning to events, as well as attempting to retain our social rank. My spouse and i
shed our emphasis intended for participating in athletics. Expert strain impacted our frame of mind, our running ability, as well as eventually
our schoolwork. Inside my sophomore year, I had in order to vanish via fumbling, due to very poor levels.
After that, summer months before our junior year, My spouse and i started in any manufacturing facility, moving furnishings. It had been
difficult, heavy-lifting do the job, nevertheless it thought great to work with our muscle tissues (and to make a few money). Around the
similar time period, a great friend who has been any standout upon the footballing group motivated us to get started on training. As well as
most of us visited your fat room all the time, on this occasion to truly pick up. With a few months, My spouse and i commenced
weight lifting 5 or 6 days and nights per week.
Weightlifting became our fixation.
By simply our elderly year regarding high school graduation I had produced in order to 155 lbs regarding sound muscle tissue. After i confirmed
in place intended for preseason sports train, our trainer couldn’t feel his sight. I had loaded upon near thirty
lbs regarding muscle tissue in less than a year. This individual seemed to be astonished, nevertheless My spouse and i wasn’t fulfilled.
As our nutritional needs grew, thus did our craving for food intended for reading every little thing I could get our practical
with regards to weight training as well as diet. My spouse and i study each significant muscle tissue publication there were, as well as My spouse and i saw advertisements intended for
all of the different forms of products. The particular qualified mail messages on a regular basis called out there in my opinion: Consider this kind of in order to
assemble muscle mass. Consider this kind of to enhance the muscle tissue through more than two hundred per cent!
These kinds of products price anywhere between $40 as well as $100. That's many dough for a high school graduation
young person in order to hand out, yet I had a good part-time job in your furnishings manufacturing facility therefore i got your
income. My spouse and i took any paying spree, getting products plus more products! My spouse and i considered that you regarding
these kind of powders or tablets would be the right way to your human body My spouse and i frantically desired. The area GNC
became an extra property personally. Rare metal Card Tuesdays were our probability to choose the latest as well as
ideal although protecting some cash. Within my high, My spouse and i seemed to be paying $200 in order to $400 per month upon
products. My spouse and i seemed to be ingesting as well as refining many techniques from mass-building powders in order to
so-called pure the male growth hormone boosters (even however with 17 I had lots of by natural means happening
testosterone) towards the latest as well as ideal pre- as well as post-workout drinks. When i continued reading plenty
regarding on the web posts with regards to products, My spouse and i still desired far more muscle tissue as well as strength.
Healthy intended for Life—The Steroids That will Never Happened
Then a similar friend that reintroduced us towards the fat room informed me they could easily get people “a cycle” regarding
the male growth hormone. An effective circuit, My spouse and i thought, the way difficult might which be to accomplish? My views were, I’ll be.

bigger, stronger, and I’ll be able to do it so much faster!
My friend set up the entire process and actually drove us to meet “the seller,” who just so
happened to be someone we both already knew. The entire situation just didn’t feel right. I mean,
does secretly meeting a person in a shopping plaza parking lot to illegally purchase steroids sound
right to you?
We bought two cycles, one for him and one for me. I remember not being able to afford the steroid
cycle, because I was already spending so much money on supplements and food, so my friend fronted
me the money. But in my heart, I knew the steroids were never mine or meant to be mine.
Well, he immediately started his cycle and began to see strength and size gains. He updated me
almost daily about the changes he was seeing. As for me, I hid my vial in a secret compartment in the
dresser in my room. An entire 3 weeks passed and I never attempted to administer the steroids. There
were days I would come home from school and take out the vial, stare at it, but nothing came of it.
When I look back at it all today, I think, Did this happen for a reason? Did somewhere, deep down
inside, I know that my life would lead me to a healthy lifestyle and natural bodybuilding?
The whole steroid thing seemed wrong from the start, and the thought of sticking myself with a
needle freaked me out! NO WAY! As a kid I was deathly afraid of getting a flu shot. Maybe that’s
why I never sought out the tool I would need to administer the steroids. I would sit in my room staring
at the vial, wondering if I would ever get a syringe. After my friend had completed his cycle, he knew
I hadn’t taken the step. So, I gave him my vial.
Did the thought of attempting this again ever cross my mind? I’d be lying if I told you no. Even in
college I still bought supplements, only then I became obsessed with finding the “Holy Grail” of the
supplement world. Despite my early frustrations and experiments, the industry continued to tempt me
with promises of “bigger, faster results.” Total BS.
As I continued spending money on supplements, I stepped over the line into a dangerous area. In
college I began to hear about these things called prohormones. These are precursors to anabolic
steroids like testosterone. The prohormone 4-androstenedione is a common one. It is designed to
boost the body’s available hormone supply. These prohormones are available in most supplement
stores and online, which of course I thought made them okay to take.
Still, in the back of my mind I kept thinking these were too good to be true. They were being
marketed as having steroid-like results without the nasty side effects. Even better, they were in pill
form. No nasty needles. Since I initially worked in journalism in college, I used the skills I’d learned
and began researching everything there was to know about prohormones. I found ways to stack and
cycle. I experimented for about 3 months with prohormones and thought I’d found the key to success. I
began to see my weight increase, my strength increase, and, ultimately, my muscle mass increase. I
weighed 206 pounds; I was benching 225 pounds for 23 repetitions and squatting close to 400
pounds. And I was only 20 years old. In college, the weight room became my temple. It was my place
of peace, my place of reckoning; it became my sanctuary from the madness that a young man endures.
There was no pressure of a test, no one to tell me what to do, no deadlines like those associated with
working on the student newspaper, and I could push my physical self to new places. I’d train in the
early morning, before the start of class, for the sheer feeling of dedication and commitment I gained
from training while everyone else was still sleeping.
But there was a downside. My obsession took control of me. I remember seeing an ESPN special
on these prohormones and steroidal precursors. Major League Baseball stars were taking them. NFL
standouts were taking them. How bad could they be? Then I began to see a change in my attitude. My
mood. My energy levels. This was only from 3 months of use! I learned a lot about myself during


those 3 months of use, and I realized I needed to change my ways. I stopped taking the prohormones
cold turkey.
Upon graduating from college in 2004, I followed my passion for weight lifting into the fitness
industry. I started working as a personal trainer in two gyms. I became a research-aholic. I would
read and research everything about the human anatomy, physiology, nutrition, fat loss, and muscle
growth. One aspect I became quite fond of was the effect of proper nutrition and diet.
I began to change the way I approached exercise, nutrition, and supplementation. What I had failed
to realize early on was that there is a way to properly use the right supplements to help you maximize
your body’s potential without falling prey to all the hype and spending lots of money on powders and
pills. I learned that there is a healthy, safe, and effective way to achieve the physique you desire.
I began to discover the need for essential nutrients. Even though many of the essential nutrients are
found in our food, a large portion of the population falls short of the proper intake. I truly believe that
introducing essential nutrient supplements into people’s daily lives can help to develop a healthier
population, becoming a long-lasting strategy for healthier lifestyles.
Becoming a Natural Bodybuilder
As I began to grow as a personal trainer, my obsession with transforming my physique continued.
Conversations with colleagues and a local amateur bodybuilder convinced me to try competing in my
first natural bodybuilding competition, the Fitness Atlantic, in April of 2005. It was a show promoted
by Musclemania, an organization that has since accepted athletes who have failed drug tests in other
natural competitions.
I didn’t know what I was getting into. I had just 11 weeks to prepare. I trained 6 days a week doing
cardio four or five times per week all the way up to the contest day. My diet, training, and entire
preparation were self-designed. I’ll never forget the support I received that day from friends, family,
and coworkers who came out to watch me.
The prejudging portion of the competition was harder than I’d ever imagined. I had to hold poses to
what felt like no end, over and over again. It didn’t feel like how I had practiced. Looking back on it
now, I’d truly underestimated how important it was to practice posing. Despite what I thought was a
long battle in the beaming lights on stage, the judges noticed my physique. That day I took home two
second-place trophies, one in the junior men division and the other in novice heavyweight (the novice
classes were split at 165 to create two classes). I felt a great sense of accomplishment, especially
when the crowd began to boo in disapproval of my placings; they believed I should have been
awarded the first place trophy.
Later, I was approached by Nancy Andrews outside the auditorium. She told me about her
upcoming International Natural Bodybuilding Federation (INBF) Northeast Classic competition a few
weeks down the road in Marlborough, Massachusetts. She congratulated me on my first show and
handed me a registration form. She told me I had a great look and physique and could go far in the
world of natural bodybuilding if I stuck with it. Her words still stay with me today.
A few weeks afterward I traveled to Marlborough for the INBF competition and won the junior
class and finished third in the open middleweight class, out of 16 competitors. I was hooked. That
night, I dedicated myself to natural bodybuilding. I still wonder whether I’d have found my direction
in natural bodybuilding if Nancy Andrews hadn’t been in attendance at my first competition. I’ve told
Nancy this personally: that she had a major impact on my bodybuilding career.
Later in 2005, I competed again in Nancy’s INBF Monster Mash, taking fifth place in open

middleweight, and the following week in the INBF Amateur World Championships, held in
conjunction with the WNBF (World Natural Bodybuilding Federation) Professional World
Championships in New York City, taking another fifth-place finish. This time in a field that included
many international competitors in my middleweight class.
At this time, I took a job as a personal trainer in a new health club. I remember showing up for my
initial interview wearing my first coat of tan for my next bodybuilding competition. It didn’t go over
very well with my future boss; he said he didn’t like to hire bodybuilders, but I got the job and stayed
for 4 years. Fast forward to 2008, and I had become their top personal trainer, after taking off from
competition for an entire season. I guess some bodybuilders make great coaches after all.
During 2007 I grew tremendously as a personal trainer, but I found myself torn between the world
of functional training, which was attacking the world of bodybuilding, and my desire to become a
professional natural bodybuilder. The best thing that happened to me that year was finding the balance
between the two.

All Natural Except for the Tan. Striking a hands-on-hips “most muscular” pose at the 2010 WNBF World Championships.
Competing as a Professional Natural Bodybuilder
In 2009, I entered the World Natural Bodybuilding Federation (WNBF) as professional bodybuilder.


This was a whole new level of competition. My goal wasn’t to come in first, it was simply to survive
and build up enough confidence to get me to the next competition and the next.
During this same time I was in the middle of growing my own personal training business, which
was quickly expanding. The easy choice would have been to place competition on the backburner
until things slowed down. But that isn’t my style.
The 2009 contest season was a learning experience in my personal, professional, and bodybuilding
life. Only 3 months after winning my pro card, I was a business owner doing it all: coaching,
answering calls, responding to e-mails, building my Web site, networking, bookkeeping, and
marketing my services. I was the business, and therefore I had to spend a great amount of time on all
aspects of it.
During this early growth period of my new venture, I made the decision to compete again. I began
my preparation in February for the WNBF Pro American Championships in Massachusetts that June.
From the start the determination was there and the desire to compete as a professional was there, but
looking back at it I’m positive that I never did give 100 percent of what I was capable of. As a result,
I took fourth out of eight WNBF pros in the heavyweight division. My true weight class is
middleweight, so I was pretty happy with my performance.
After taking some much-needed time off from contest preparation from June through September, I
decided to compete for the first time at the WNBF World Championships that November. As my
business began to grow—with my assistant Kristy Bilodeau and my brother, Robert, on board as a
coach—focusing on my contest preparation just wasn’t a priority. On a daily basis, training was
always the third, fourth, or even fifth priority, and finding the time to prepare food and get my cardio
work done just wasn’t commonplace. I did my best to accomplish what I could in a 3-month span, and
I stepped on stage knowing I could have done more. The outcome spoke for itself: I finished eighth
out of 16 middleweight competitors, a mere point from reaching the finals. I sat in the crowd that night
watching my competition perform their evening posing routines and pondered what my future in this
sport would bring.
After the World Championships, I didn’t feel defeated; I was now much more aware of the level
I’d need to reach in order to compete in the professional ranks. So I took close to a month off, and I
completely focused on the business, trained sparingly, ate whatever I wanted, and waited for a new
beginning.
Then on January 3, 2010, I started to experience ridiculous pains in my lower abdominal region.
My initial thought was that I was upset from watching New England Patriot Wes Welker tear his MCL
and ACL during the Patriots final regular-season game against the Houston Texans. I am a passionate
fan of Boston sports, especially Pats football. I even named my dog Bruschi after the great Patriots
linebacker Tedy Bruschi. As the day continued, the pain didn’t subside and it only increased into the
night. It was a new year, and a new 4-week phase of our fitness boot camp was to begin that Monday
at my gym, Tyler English Fitness. I was in such pain, I only slept about 90 minutes that night, and then
I taught back-to-back training sessions at 6:00 and 7:00 a.m. I called my brother to help me teach the
9:30 session because I felt so bad. A couple of hours later I was doubled over in pain. I went to an
urgent care center to get checked out, and they sent me straight to the emergency room. Six hours later,
I was in surgery to have my appendix removed.
Following surgery I felt like hell, but I refused to take pain medication. My body weight dropped to
172 pounds from 185 pounds in a little over a week. I compete around 170 to 175 pounds, and
gaining weight wasn’t going to be easy with a limited appetite. To make matters worse, I wouldn’t be
able to lift anything over 5 pounds for a minimum of 6 weeks. No weight-bearing movements

whatsoever, the surgeon said. I couldn’t even do bodyweight exercises for fear of abdominal stress
and the possibility of a hernia.
I feared that I wouldn’t be able to coach, train, or compete in bodybuilding anytime soon. The next
month and a half was by far the worst period of my life. I ate horribly, had a hard time sleeping, and
—now that I think back on it—was definitely suffering from some level of depression.


In 2008 I returned to the competitive stage—pushing the fine line between winning
and overdoing it. I’d compete in seven competitions in 6 months. Here’s what I
accomplished in 2008:
APRIL 26
MUSCLEMANIA FITNESS ATLANTIC
Second-place open welterweight
MAY 3
INBF NORTHEAST CLASSIC
Third-place open middleweight
MAY 10
OCB NY STATE NATURAL
Second-place in open middleweight “B” class
JUNE 14
INBF CONNECTICUT CHAMPIONSHIPS
Second-place in open middleweight
JUNE 28
INBF HERCULES CHAMPIONSHIP
Second-place middleweight (I lost by a single point. This event was a Super Pro Qualifier, meaning
if I had won, I would have earned professional status. It was during the preparation for this contest
that I recognized the benefits of dieting longer.)
SEPTEMBER 13
OCB NORTHERN ATLANTIC STAT ES
First-place tall division and overall winner
SEPTEMBER 20
INBF NATURALMANIA (SUPER PRO QUALIFIER)
First-place middleweight class and third overall (I won my WNBF professional status!)

As I struggled with not being able to coach and not eating right, I lost my focus on some parts of my
business and on my own well-being. Even after returning to teaching boot camps, my mind-set wasn’t
the same. Not being able to lift heavy iron, drip sweat from intense workouts, and feel the euphoric
aftermath of a brutal strength training session was draining me.
Two weeks after surgery, I returned to my doctor, and he told me exactly what I didn’t want to
hear. I had to wait 4 more weeks. I waited out the remainder of my recovery. Upon returning to
training, it took only 6 weeks of moderate workouts for me to realize that I needed to change
everything. I needed to go back to the drawing board. I made a promise to reinvent myself, my
training, my diet, my recovery, and my work habits. My first step was to get help. In April of 2010 I

engaged the services of Joe Klemczewski, PhD, “The Diet Doc,” who is a renowned bodybuilding
contest prep coach. Dr. Joe has made all the difference in the world to my training. Sure, I design my
own workouts, I design my own meal plans, but I could now turn to Joe for tweaks in my
macronutrients and especially for guidance during my peak week leading up to my competition. Joe
has become more than my coach. He’s become a mentor in my approach to bodybuilding nutrition.
With Joe in my corner I was focused once again and would make one hell of a run in 2010,
including finishing fifth in a tough heavyweight class at the 2010 WNBF Pro America on only 9
weeks of prep, winning the 2010 WNBF Mid-America Pro Am lightweight class 9 weeks later, and
finishing second via a tiebreaker at the US Cup in the lightweight class. I entered the 2010 WNBF
World Championships as a legitimate contender and finished two points out of second place, taking
home the third–place middleweight honors in the world.
Earning the title Natural Bodybuilding Champion doesn’t happen overnight. It takes time.
Bodybuilding has brought me to personal heights I never imagined when I began competing in this
sport. The sport of bodybuilding has also brought me back from some of the lowest times in my life.
It took me close to 5 years to truly understand the importance of bodybuilding. I can associate my
desire to compete against the best natural bodybuilders in the world with my desire to be recognized
as a leader in the fitness industry. Since first stepping onstage as a professional natural bodybuilder,
I’ve worked hard to grow my personal-training business from a small fitness boot camp with six
clients inside a karate studio, into two personal-training facilities: Tyler English Fitness, a 9,100-
square-foot gym that is home to more than 500 clients, and its sister location, the 2,700-square-foot
Fitness Revolution, which services more than 200 clients.
While I train a number of competitive bodybuilders, the majority of our clients are moms, dads,
business owners, and everyday working professionals who are looking for the ultimate fitness
solution for transforming their health, body, mind, and lifestyle. Combining hybrid functional strength
training, metabolic training, and nutritional support in small and large group formats, we provide our
clients with the tools they need to succeed.
As I’ve grown as a bodybuilder and fitness professional, I’ve worked hard to make both fit into my
life so that I can share my training and nutrition philosophies to help thousands of people transform
their own lives.
I wouldn’t be where I am today, either personally or professionally, without the life lessons I’ve
been taught by natural bodybuilding. The sport first introduced me to the fitness industry, and the
fitness industry has allowed me to pursue my love for bodybuilding. For this reason, the two will
always have a profound effect on each other in my life.

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