As the summer wound down and my extended break from bodybuilding dragged too long, my mind became consumed with stepping on stage again. My last competition, the Natural Ohio was becoming a distant memory. Although only a few months had past, it seemed like years. I had taken too much time away. With a full time job, two children, and a major home remodel in progress, it had become too easy for me to come up with excuses. I still trained, but not as intensely. The real problem was the easy take-out meals while our home was in chaos. Enough excuses. It was time to set some goals and step back into the lifestyle I love and missed.
Tips for someone who wants to follow your diet plan:
In order to follow any diet, you must have 3 things: 1. A burning reason (goal) People fall off diets not because they are weak or undisciplined, but because they do not have that burning reason clearly in focus. 2. A disconnect between enjoyment and eating. Every gathering and event in our society has food attached to it (and usually it’s not the healthy kind). Once you can disconnect the food from your perceived enjoyment, you can stay on any diet. 3. A clear understanding of what food does for your body. Everything that goes into your mouth should have a purpose besides just taste. Yes, we want the food we eat to taste good, but we also should understand that what that food will do for you is more important than how it tastes. This sounds harsh, but eating for a purpose is essential to contest dieting.
My Daily Routine: 4:45 a.m. 20 Minutes of Cardio 5:05 a.m. 15 Minutes of Stretching 5:20 a.m. 30 Minutes of posing 5:50 a.m. Breakfast 6:35 a.m. Leave for work 4:30 p.m. Workout 6:30 p.m. Supper with Family 7:00 p.m. Kids homework and Family time 9:00 p.m. 30 Minutes of Posing 9:30 p.m. Bed
BREAKFAST 8 egg whites 2 whole eggs 1 cup oatmeal 1 grapefruit MEAL 2 Ultimate Muscle Protein shake or pudding LUNCH 8 oz lean steak or chicken 8 oz sweet potato 2 cups veggies MEAL 4 Ultimate Muscle Protein shake or pudding DINNER 8 oz fish or turkey 1 cup brown rice Large salad with veggies MEAL 6 6 egg white omelet 2 cups veggies Condiments: Fat free spray butter, salsa (lots), mustard
|
Personal Profile: Brad Steere
Age: 37 Occupation or Education: Work for Consumers Energy as an Electric Meter Operations Zone Leader Family or Marital Status: Happily married to Melissa for 13 years, two children: Brittany (9) and Brooke (4) Current Residence: Midland, MI Where do you train: Smitty's Iron Works Height: 5' 8" Off Season Weight: 190 Contest Weight: 170 Then and Now: I played college baseball at around 175 lbs. I ballooned up in weight after my children were born. Once I decided to get back into shape, I was bitten hard by the bodybuilding bug. The first time I competed, I stepped on stage at 158 lbs. In two years of natural bodybuilding I’ve grown to 170 on stage. Six pounds a year may not sound like a lot, but if you’ve ever competed you know it’s huge. Contest History:
Favorite Cheat Food: Ribeye Steak and baked potato with butter and sour cream. Favorite Bodybuilding Meal: (Breakfast) Lean steak, eggs & oatmeal. In your MP3 player: Nickelback, Daughtry Most Inspiring Book: “Leading Change” by John Kotter Hobby or interests outside bodybuilding: Family time, Baseball, Golf, Disney! Other Interests: Coaching kids. I love helping children achieve their goals and improve their performance. Words to live by: "If you want to do things that others can't. You must do things that others won't." Favorite or special training techniques that you use: I use an Instinctive training method. Although I plan my sets and reps for each workout, I am not handcuffed to them. Some days it will be more volume to fatigue, sometimes less. My philosophy is that you cannot over train a body part during an individual workout. Overtraining only comes from inadequate rest systemic rest afterwards. Supplements: favorite supplements, how you incorporated them into your contest diet, reasons why you used these particular supplements. 1. Ultimate Muscle Protein - I have two shakes daily. It is the perfect combination of slow and fast digesting proteins to get the protein I need each day to build muscle. 2. EFA Gold - This is a supplement that changes everything: from how my joints feel, to my skin, to my regularity. These little golden eggs are the key to my system functioning in perfect harmony. I also feel that they play a key role in keeping my joints lubricated during those final weeks when I’m seriously low on body fat. 3. Ultra 40/Mass - This duo is with me every day, at every meal. I believe they played a key role in gaining new muscle, keeping the new muscle I gained and allowing me to be in my best condition to date.I also relied on some of Beverly’s other products such as Lean out, Energy Reserve and Muscle Synergy. I used Lean Out through my entire contest prep for its ability to help me continually shed fat. The Muscle Synergy and Energy Reserve were added during the final weeks to give my body the little extra push that it needed to maintain hold muscle, reduce that bit of fat, improve workout stamina, and hold onto to my muscle. When you’re getting into that “shredded” territory, it is very gratifying to see the vascularity and muscular pumps that you get from Muscle Synergy. What would you recommend to someone who has never used Beverly supplements before? I would highly recommend to anyone new to using supplements or looking for a change, to first clearly outline what your goals are. Start eating the right foods at the right times, then and only then, seek to supplement. Your first step is to get the online No Nonsense Supplement Guide. (http://www.beverlyinternational.net/productpdfs/pdfcatalog.html ) Educate yourself. Read about all the different options in the supplement guide section dedicated to your goal. While you’re on the web page read a few of the articles and nutrition plans that are up there. It’s amazing, nearly every plan they’ve ever used with clients is posted there. And you can see the results of the plan by the photos posted in the articles. Then call Beverly if you need additional help, the Beverly team can tailor a supplement regimen that will be best suited to your particular goals. I guarantee you, Beverly is one of the few supplement companies out there that won't sell you hype. |
TRAININGAn example of my basic workout:2 on 1 off training split NOTE: I use the Pyramid scheme of training on most of my heavy compound movements. It targets both fast and slow twitch muscle fibers better than a straight low rep or moderate rep scheme. I’ve found that each muscle group responds best to its own unique rep pattern, so the reps listed below are all by design based on what I’ve found works best for me at this stage in my development.
DAY 3 - OFF
DAY 6 - OFF
|