PhysiqueCentral.com

Interview with Physique Champion, Martin Mester!

2012-02-19T20:48:00.000-08:00

Christian Duque: Please tell us your full name, age, height, and regular weight/contest weight. Also please tell us where you were born & raised.

Martin Mester: My name is Martin Mester I'm 35 years old. My height is 6´2. My contest weight is 216lbs, with my off-season weight at 222lbs. I was born in the Czech republic, but I live in Madrid, Spain.

Christian Duque: When did you first start training with weight, how old were you, and what inspired you to transform your physique?

Martin Mester: I was started my training at a young age - 15 years old. My motivations were movie stars like Van Damme, Stallone, and Arnold. I wanted to be strong and have muscle, so I started step by step. I started going to the gym and developed from a skinny body to a muscular one.

Christian Duque: As far as your training goes, do you incorporate everything in the gym (machines, barbells, and free weights)? Or do you prefer any particular forms? What does your split (programa de entrenamiento) look like for the week?

Martin Mester: I prefer "change" with every workout, whether I'm training heavy or doing circuit type work.

I try to surprise my body through heavy working sets and/or intensity. I usually will use the machines, barbells, free weights, with a split of three days on, with one day off. When I'm close to a competition, I'll train 2x a day. Before breakfast, I'll be doing my cardio on the stepper or bike. I'll schedule my weight-training session for the afternoon.

Christian Duque: Many people want to have definition and good lines, talk to us about how important cardio vascular training is for you? How important is it develop lean, vascular look?

Martin Mester: I think that cardio training is very important to be lean. And generally, intensive workouts are really good for shedding extra calories and looking lean. Everybody has muscle but if that muscle is under fat, nobody can see it. So if you want to be lean with great shape, you have to do put forth some real effort, because nothing is free in life. If you put 100% to your workout and diet you can expect 100% awesome results - results you'll be proud of!

Christian Duque: As far as diet goes - do your dietary requirements change vary during the year, or do you keep a pretty consistent set of meal plans? What does your normal diet look like?

Martin Mester: My diet is more or less the same year-round. I try to always be in good shape. Just before the competicion, I am more strict with my diet, exerting greater control over what I eat.

I eat 6 meals a day with 2 protein shakes. I need more good fats than carbohydrates so I eat more steak, salmon, almonds, etc. I try to consume 3,5 g of protein per 1kg of body weight, with just a bit of carbohydrates - normally oatmeal or potatoes.

Christian Duque: For those men reading this, that would like to compete in Physique, do you recommend staying lean year-round (todo el a~no) or do you advocate for an On and Off season? Is there a danger for the Physique competitor to "Bulk Up?"

Martin Mester: In my opinion is better to stay lean year-round. Physique is not bodybuilding so you dont need to have huge muscles, what you need is to have quality muscle come the contest. Of course there isn't a danger "bulk up," if you do it correctly; however, I think you really dont need it. Instead, focus all your efforts at developing rockhard muscle! Physique isn't about size, it's about quality muscle and symmetry.

Christian Duque: Talk to us about your record, how many competitions have you entered? Has it been all Physique, any bodybuilding?

Martin Mester: I just did 2 competitions and I won both of them - I'm very lucky. My first competition was last year, the West Coast Classic, where I won the Men's Physique, Class C. And this year, I won the Iron Man Naturally Mens Physique (Class C & Master's Physique).

Christian Duque: I think everyone that sees your photos, is blown away (WOW) by your abs. What tips can you give the readers as far as seeing improvements in their own bodies?

Martin Mester: I work my abs like I would any other muscle - remember that, surprise is the name of the game. Sometimes I'll train heavy for high reps, other times I'll do circuit super-sets, but other times I'll just mix it up even further. You have to remember that there's many different exercises to stimulate the abs. In order to reap the best results, consistently introduce new exercises and follow through with a clean diet.

Christian Duque: Talk to us about your supplements. What's your favorite protein, creatine, amino acids, etc? What companies have you had the best experiences with?

Martin Mester: I use supplements such as a protein shake, bcaa's, glutamine, and crealkaline from Scipharm and Beverly Nutrition. I also use a fat burner from VPX, because I have great results from it.

Christian Duque: Please tell us what you have planned for 2012 and where your fans can go to reach you.

Martin Mester: For this year, I definitely plan on doing the West Coast Classic! In October, I plan on doing the Arnold Classic (Europe) in Madrid. This is the first year they'll have Men's Physique and I can't wait to be there.

Derek Anthony on Shotgun Big Show

2011-11-07T13:06:00.000-08:00

If you haven't heard Episode 35 of the VPX Shotgun Big Show, featuring John Romano and Lee Priest, I strongly encourage you to do so. This episode was incredibly entertaining as Derek Anthony joined the show. I must say, I was curious about how Derek and Lee would get along, mainly since Lee is a comical, outspoken kinda guy and Derek Anthony was always marketed as the resident hothead during the RxMuscle days.

But the rapport couldn't have been any better than it was. The three got along splendidly, making me wish the show would go for another hour or two!
Derek really felt like he belonged; the more I listened to the program, the more I felt like this trio could be just what the doctor ordered - taking three-man shows like Heavy Muscle Radio and Pro Bodybuilding Weekly, head on.

At a time when feuds seem rampant between the SBS & its fans v. HMR and its fans, few could dismiss that pound for pound, Derek Anthony and Aaron Singerman are quite possibly the two most popular names in the game - and both are remarkably similar. Anthony and Singerman both had a connection to RxMuscle, both are around the same age, both have fairly new but exploding radio shows, and neither actively competes (e.g. hold a pro card or is a top NPC contender).

Pound for pound, it would be interesting which celebrity would have more fans? Anyone up for starting a fan poll? Whether at RxMuscle, GetBig, Bodybuilding.com? I'd put my money with Singerman, but after last night's show, I might go back to the undecided column.

Again, awesome show! Check out the The DA Show (http://blogtalkradio/DAShow) and DerekAntony.com.

Banned for Romano

2011-08-30T19:16:00.000-07:00

I first got into bodybuilding after a bad breakup in 2005. The sport meant so much to me that it shot up my self-esteem helped me kick twelve years of smoking, and it made me take my diet, training, and supplementation more serious than anything else in my life. In no time, I was reading the bodybuilding magazines, buying books and dvds, and visiting the online message boards. In 2006, I discovered Pro Bodybuilding Weekly, a weekly show hosted by Dan Solomon and bodybuilding champion, Bob Cicherillo.

Once PBW got boring, a new show featuring Muscular Development Magazine's John Romano & Dave Palumbo, titled No Bull Radio took to the online radio waves. I was instantly made a diehard fan. So naturally, when Romano and Palumbo parted ways with MD, I followed the duo to their next project: the revamped RxMuscle.com

IFBB/NPC's Crackdown on Legs!

2011-08-08T21:46:00.000-07:00

on a recent episode of VPX Shotgun Radio, with John Romano and Lee Priest, the hosts discussed a new judging criteria which seeks to mark down Men's Physique competitors with "overly muscular calves." This is serious cause for alarm, as the men that compete here (unlike the Women in the counterpart WPD) are already hiding their quads, glutes, and hamstrings with loose-fitting boadshorts that span the body from waist to knees. It's bad enough that most guys nowadays don't do squats, much less stiff leg deadlifts or lunges! This Division is essentially telling guys it's ok not to have legs and to walk around looking like lawndarts (a pretty accurate comparison, made by John Romano, former senior editor of Muscular Development Magazine.

So what's the deal with Men's Physique anyways? Is it possible the mainstream public doesn't relate to guys like 4x Mr. Olympia Jay Cutler's physique? Might it be that 202 Bodybuilding has been such a hit, that the 210 Class is about to take off? Could it be the IFBB may want lighter physiques, possibly more natural looking (naturally without going 'natural' -- what's that anyways?).

But sure, I could see Men's Physique really doing well with the mainstream public, but feeding into the ignorance of training chest and arms everyday, with no attention to lower back/hams and quads, what is are the IFBB and NPC looking to accomplish.

And what do the athletes have to say? In a recent video shot by Bill Comstock for RxMuscle.com, titled "A Day in Venice," IFBB Mens Physique Pro Steve Cook expressed some very heartfelt concerns. For eleven minutes, the viewer is treated/punished to watching IFBB Pro Jerome Fergueson, the self-proclaimed guru trainer for the new division, do everything in his power to keep Steve exhausted and out of breath. Interestingly, when Fergueson gets lost, maybe to make another Planet Fitness commercial where he can make a mockery of the sport of bodybuilding, Steve Cook wastes no time to speak from the heart. He said the following:

"One thing I'd really like to see in the next three years as Men's Physique really evolves, is a standardized short... that would show off the legs, show off the hamstrings, the glutes; just give the judges more to judge on. That and maybe allowing us to pose a little bit. Then I could see this Men's Physique thing really taking off, IF IT'S ALLOWED TO BE DONE." (11:54 - 12:30)

Watch the video on RxMuscle.com

I really hope John & Lee give their thoughts. The first chance this Pro gets, all he wants is to be able to train hard, showcase his legs, be allowed to pose more, and basically, truly present a MAN's physique. John & Lee have never attacked the athletes - and they are 100% for the fans, but these judges, and the drummer(s) they march to, are implementing all sorts of ridiculous policies that quite frankly leave me at a loss for words. John & Lee are the only ones to hold certain parties ACCOUNTABLE. I mean, am I the only one that's left asking why on Earth Steve Cook would end such a statement asking for such BASIC, COMMON SENSE requests with -- IF IT'S ALLOWED TO BE DONE. For a Pro Athlete in a Division that I have socks older than, you gotta wonder just how BLATANT the control is and just how warped the reasoning behind it is.

The NPC/IFBB should have the integrity to recognize that the lawndart look is not going to appeal to the mainstream, and if it does, it goes agains tall of the Weider Principles that speak to a full body's worth of muscle. Arnold & Lou, Franco & Zane, they all hit legs, they had hamstrings, glutes, and CALVES! What the HELL are they smoking to first cover the largest muscle in the body and then to have the AUDACITY to suggest they'll mark done OVERLY muscular calves?"

It's a disservice to the kids/guys in the gym, it's a disservice to the fans -- who like muscle, and seemingly, it's a disservice to the athletes themselves -- who are troubled by there not being a uniform suit, guys that want to train within the specified SIZE and SYMMETRY requirements of the new class, and who want to showcase a strong, healthy, streamlined physique.

I wonder what Bob Cicherillo would have to say about Steve Cook's comments? I personally applaud the MPD Pro, who I think has SICK back development, incredible core strength, and has the looks to be the next Bob Paris and/or Gary Strydom for the sport. I just hope he doesn't get blackballed because he spoke his mind during a video where he was mostly subjected to ridiculous exercises that guys with muscular physiques rarely do -- juiced or natural. Anyone care to wager how many box jumps Jay Cutler could do? Lol

Destined for Trimph

2011-08-02T22:41:00.000-07:00

Physique sports are amongst the most difficult to master, because there is no scoring the field goal, hitting a homer, or knocking out the champ. Many competitors commit to years of hard training, coupled with months of strict dieting, developing posing routines, nailing their color, just to stand on stage and look their best for a few hours - minutes actually!

Bodybuilding is the king of all physique sports, demanding the most disciplined, courageous individuals. There supplements are just the tip of the iceberg, and in fact, they are the smallest part.

One of the best Women bodybuilders in the NPC, the largest amateur federation in the United States, is Kate Cooper. Just recently she took 2nd place in the Heavyweight Class as the 2011 NPC USA Championships, and she won the Light Heavyweight (Over 35) Class at the 2011 NPC Masters Nationals. Kate has been competing since 2001, according to her website's contest overview. She's placed Top 5 in several key shows, as well as winning the 2004 NPC Excalibur -- one of the best known contests in the country.

Given her recent success at national qualifiers, I am confident that you'll see this beautiful lady earn her IFBB Pro Card in no time! For more info on this superb athlete, visit her official website at: http://www.kate-cooperfbb.com/

John Nolan & Amanda McDonald

2011-06-03T12:33:00.000-07:00

Workout Partners: Why You Should Find One

I won't sit here and tell you that working out with a partner is always going to work. Some people are habitually late, others refuse to take their training to the limit, and some like to yap away on the phone, text message, check out romantic interests, and or gossip about this guy and that girl and that product and this kinda music...SHUT UP & LIFT! (lol)

Back in the day, I was training with groups of four, five, six, and even one time SEVEN PEOPLE! Could you imagine having to wait for six guys to do an exercise before it was your turn to go again? Then we'd try to do two exercises at once, to reduce the delays, but in the end we conceded the groups were just too big.

What you want in a training partner, is someone with similar (even if not identical) goals, a similar work-ethic, and a serious commitment. Training days and times are set the week before, if you wanna socialize -- DO SO! Grab lunch after, maybe go out on the weekend. But while in the gym, focus on the training. And to the same certain extent that we all help each other, from all over the world, right here through the StrengthAddicts.com network -- the kind of help/push you get from the person spotting you in real-life is tenfold!

Training Solo

Still, the hardened gymrats of old -- those who seldom speak -- almost as if the monks weren't the only ones to take a vow of silence... these guys frown upon training partners and they even frown upon mp3 players! Their music is that of their own heartbeat, their workout partners -- are their muscles. And while this all sounds very hardcore, it limits the utility of the training one goes into the gym for.

Take bicep curls -- you can force reps out, you rely on BodyEnglish to get you through the tough reps, but you really want to put so much to chance on squats, military presses, bench presses? Do you realize that you play with your joints -- if not your life in general -- when you ask a COMPLETE STRANGER to spot you on a heavy lift. Many guys/girls assume that just because someone is in the gym and drinking an NoExplode, that they've been schooled in the principles of sound spotting. WAKE UP!

If you're serious about pushing yourself to the limit... and you want to train solo, you had better know the person spotting you really well. A "spot" is not just that extra 10-20lbs to help you up. If you're benching 315 -- you need someone that can ROW 315...if you go LIMP ... 20lbs of assistance might mean you'll be spared one rib --- but you'll still be dead as a friggin doornail.

Donovan Leonard - Back in Action

2011-05-16T12:55:00.000-07:00

Donovan Leonard at Gym Bumz (Lansing, MI)

After a brief hiatus to Florida, Donovan Leonard is back in the gym! You can find him training solo, with yours truly, and/or solo. The time he spent under the tutelage of Amanda McDonald had paid off in gold. His physique has tightened and his understanding of nutrition and proper form have taken his lifts and overall drive to a whole new level!

Welcome back "DL."

What Prohormones Are Left?

2011-04-25T19:24:00.000-07:00

Our good friend, Rick Martis, co-owner of Physical Addictions (see http://PhysicalAddicts.com ), gives us his take on what's left on the market for all you guys and girls trying to stronger and more lean. Rick is not only a successful businessman, but he also has put out a series of informative youtube vlogs that are available for FREE! You'd be a complete fool not to check out these indispensable resources -- available 100% for FREE! Lastly, reward businesses that give back to the sport with your businees! You're not just gymrats, you're also consumbers. Spend your hard-earned money with people love the sport - people like Rick Martis :)

So here goes... Rick spills the beans!

"Unfortunately all that is legal now is not near as anabolic as what was just banned in the last year. All the good stuff is gone cause our corrupt FDA is in the hands big pharma and they dont like us competing with them. what i mean if you dont get it is this. when a compound works and puts size on guys quickly the owrd gets around and it sells well so what does this do? it keeps guys from going to the Dr to get stuff if they can even but mainly it keeps thme from going ont he street to get the real stuff and who makes the real stuff? big pharma companies do. so we are in direct competition witht them and what company likes competition? this is one of the few industrries that when you dont want competition you can get the FDA to ban them for you. This frustrates me really bad cause there are so many drugs that kill people and also have many side effects that cause people to take more drugs for the side effects and before you know it they are on half a dozen meds and the drug companies love this!! but i dont know of anyone who ever died from an over the counter prohormone that was banned. anyway that and why you will never see a car run without gas cause big oil wont allow that competition either. our country is poluted and so corrupt on so many levels it makes my head blow up , anyway to answer your question look here http://www.physicaladdictions.com/Muscle-Building/Mass-Builders?zenid=jeai37n5l8j9crtfd798ovuos4 for a few decent ones that wont be banned.

Legal gear makes decent products still and the Double Dragon line. Also the A50 and the A-HD are pretty good. and for a pre workout the Super NOX has some mild test boosters and is a great endurance drink that wont get you skin crawling and have your heart pounding out of your chest but it is great for long sustained energy and good strength, thanks buddy and post this if you want, have a great day"

Ben Furney: Aesthetic Genetics

2010-10-30T19:54:00.000-07:00

Ben Furney @ Gym Bumz, Lansing

Many guys in the gym are busy trying to drastically transform their physiques - some guys want size, while other guys want definition. In Ben Furney's case, few could ask for better symmetry and overall detail, but even he's not completely satisfied. Showcasing razor-sharp abs, with good arms and quality leg-development, Ben seems poised to gaining more size.

Given the support of Ultimate Nutrition, I gave Ben a sample of Isomass and would be very interested in seeing how his strength and size gains improve by incorporating creatine into his training. Ben should also consider increasing his protein-intake, as well as using Beta Alanine and including a good nighttime supplement stack that includes ZMA.

Furney, who is often compared to his larger rival Josh Castillo, seeks to close the gap by making sizeable mass gains; however, the big concern is whether or not he will be able to keep his sharp abdominals and small waist.

We'll keep you posted.

Andros Ofarrill: South Florida Talent

2010-08-27T08:42:00.000-07:00

Andros, 22, trains at the L.A. Fitness in North Miami Beach, FL. He's all natural and is looking to compete in the natural bodybuilding circuit in the near future.

Chatting with Ray Temprano

2010-08-15T16:00:00.000-07:00

Below are three responses penned by bodybuilder Ray Temprano to our questions. Ray is an inspiration to us all, and is proof positive that discipline and hard work pay off! I hope he will send us a batch of recent photos as soon as StrengthAddicts.com gets its own webhosting again. And big congrats to Ray!

"My profile pic is actually 2 years old. It was taken at the N.Y. Metropolitan over 55 class where I came in first place. My age at the time was 59 and I weighed 188. I am now 61 and my contest weight was 198 for the NPC Masters Nationals where I won first place in the Heavy weight class. In the over 60 class anything over 187 is considered heavy weight. In the off season usually go up to about 230. I have been lifting weights on and off since I was 16 years old, but didn't start competing until 5 years ago at age 57. Prior to that I did some power lifting and competed in some bence press competitions. I am currently trying to concentrate more on my legs, they can always use improvement. My routine is as follows:

Day 1......chest
Day 2......Back
Day 3......Off
Day 4......Shoulders
Day 5......Legs
Day 6......Bis and tris
Day 7.....Off

My best advice to the over 50 group is "you're never too old." Eat clean,train within your limits and you will be surprised in what you can achieve.....thank you."
Ray Temprano

Building Better Physiques -- 2 or More @ A time

2010-08-08T10:40:00.000-07:00

Bodybuilding and fitness quickly stops being a 'solitary sport' with the introduction of a steady training partner. Almost immediately, both lifters (or however many are involved in the team) will arrive at the metaphorical table, with routines, diets, and philosophies in hand -- both hands! A certain degree of diplomacy is employed, then comes the pro/con debate, and finally the team is forged with an unspoken compromise on all matters discussed. All of this can happen over the course of five minutes, or it can be an ongoing process that spans the life of the association. But the bottom line is quite clearly drawn in the sand -- you've got more than one person out to build a better physique -- and it's going to take the collective will and effort to get there.

When looking for a workout partner it's almost imperative that you find someone you get along with, but who's also going to have your back (and you his). Few people are consistently committed to training, eating clean, and bouncing back from life's many pies in the face without resorting to over-eating, not training, and feeling sorry for themselves -- I know it all too well -- these are some of my chief exit strategies of past, but my bodybuilding groups keep me focused! You want to find a workout partner that's going to keep you focused, but you also need to be ready to keep him/her focused when the time calls for it. Because even when we train in bigger groups, the bond between primary workout partners remains almost distinct from everything else. You can be like the mainstream that just doesn't get it -- or you can overthink things in the gym like I do. But what's pretty clear is that you and your work partner(s) will develop a very unique bond that will transcend gym hours and gym walls :)

Look Carefully. Choose Wisely. Train Hard, and have fun! :)

Mr. Ohio, Shiloe Steinmetz Speaks!

2010-08-06T08:33:00.001-07:00

2x Team Universe Heavyweight Nat'l Champion,
2009 (Natural) Mr. Ohio,
2010 NPC Junior Nat'ls (2nd, SuperHvyWght)

Christian Duque: For starters, please tell us a little about yourself. Where are you from, why did you start training, and what are some of the benefits that bodybuilding and fitness has earned you?

Shiloe Steinmetz: Well I am now 38 years old and have been bodybuilding since 1997. I started bodybuilding after college when the manager from the gym I worked out at in Columbus, OH convinced me -after that I was hooked! I loved the competion and the lifestyle. I was always interested in staying fit and working out; it just got better when I graduated and could actually afford food! LOL

I am orginally from Tiffin, Ohio and moved to Columbus after graduation from Pharmacy School at Ohio Northern University.

Since bodybuilding I have been blessed with many great things, such as a sponsorship and the opportunity to travel all over the US and abroad. I even met my wife at the Ohio Championships where I won "Mr. Ohio" in 2008.

Christian Duque: Your website says you've competed in over 55 shows -- that quite impressive! I must say, you first caught my eye w/ your terrific placings in the 2010 NPC Team Universe & NPC Junior Nationals, and given the success with which you know how to dial in your physique -- I think a procard for you is totally a forgone conclusion. But I guess the elephant in the room is .. if you win the Team U (or another Pro Qualifier) do you take your procard like a Jeff Willet -- or do you pass it up like a Skip LaCour -- and continue competing in the Universe and/other drug-tested national level shows?

Shiloe Steinmetz: Well, that is a great question and only time will tell the answer to that one. I guess it really depends on my age and if I ever get that pro card! Lol.

If I should get it in the next 2 years, I will take it and do a pro show or two and retire? If I don't get it soon, I guess retirement is inevitable anyways. haha Really it is up to God and where he leads and takes me. Also, depends on whether or not I have a family at the time also.

Christian Duque: As a natural, national level competitor could you please give us your take on prohormones, DHEA, and Ephedrine? I, personally, believe that natural federations comparing these supplements in any way, shape, or form to anabolic steroids are way way off kilter; however, I'm not the one being interviewed (lol).

Shiloe Steinmetz: I have to agree. They are in no way able to be compared. I personally think they are a waste of money and have little to no benefit with the risks of health issues. But none the less the rules are the rules and if they are banned then they are banned. Don't waste your money! LOL

Christian Duque: Could you please tell us how on Earth you put an extra 10lbs of lean size onto your physique for the 2010 NPC Team Universe - and - how much bigger you think you can get without beginning to compromise your streamlined physique and/or appearing blocky?

Shiloe Steinmetz: Well, it is rather easy. I have had the same problem all my years. I stay fairly lean and never eat enough. This year I had a new trainer and followed the diet in the off season. It was a ridiculous amount of food compared to what I was used to.

Also as far as the carb-up goes, I have never eaten so many carbs before! I actually gained weight the closer I got to the show.

The key was really nutrition. I do not want to get any bigger and am not sure I really can, eiher. I think I am maxed-out per se. Also, I do run the risk ofm losing the aesthetic-look and getting too big. I'm fine with where I am at now, looking forward to the day of retirement so then I can stop eating and really get my weight down.

Christian Duque: We've all heard the phrase "bodybuilding is a subjective sport" -- ad nauseam. We've also heard the talking heads -- over the years -- discuss how in certain IFBB shows like the Arnold, aesthetics are valued to the extent where mass is favored at the Olympia -- suggesting varying criteria per shows. If you agree with former and latter, would you say with any degree of reasonable certainty that the judges at Team Universe are looking for something distinct from that at the Junior Nat'ls, Nationals, USA's, or North American?

Shiloe Steinmetz: There may be some truth to what you're saying in the IFBB and then again it may be a different judging panel as well? I do agree that the Team Universe tends to favor more ripped asthetic physiques vs. the bigger bulky frames. Again it really is subjective and may be a differnt group of judges at the USA and Jr nationals ect.. There are I beleive some degree of politics as well, actually a big degree! LOL None the less it is a subjective sport and the "look" can change all the time.

Christian Duque: The NPC does a great job of having “natural” shows that prepare athletes for natural, national level competition at the Team Universe; the IFBB also has done a wonderful job of incorporating and promoting the Under 202 class; however, do you ever think the IFBB would match the NPC and offer “natural” shows through it’s professional league? And what do you think the response to such a directive would be?

Shiloe Steinmetz: NO, it will never happen. Simply because of money issues. The naturals will not bring the crowds and anytime there is money involved, people will find a way to bypass drug tests and it wouldn't be a true natural division anyway, but than again, you never know.

I think it would be cool. I would love to see drugs out of the sport totally, I hate that part of the whole industry. If the IFBB would do that they may eliminate alot of the other organizations out there and would unify the sport possibly. There are alot of good pros out there in other organizations but no one has heard of them or know who they are? I could only name maybe 2 or 3 and they are some really great ones! They just do not get any recognition and it would be cool if they did.

Christian Duque: As far as nutrition goes, I know you work with IFBB Pro George Farah -- whose become increasingly popular given his input w/ 2009 Mr. Olympia Runner-up Branch Warren. What other "gurus" have you worked with and what's your take on carb and sodium depletion and loading heading into a contest? Also, what are your thoughts on consuming distilled water leading up to a show – really necessary?

Shiloe Steinmetz: I have also worked with Mike Davies;he is a great trainer and gave me alot of good advice and help. I just decided to try something different this year and see how my body responded. As far as carb-depletion and loading goes, I tend to cut carbs back gradually as I get closer to the show and then add them back the wednseday before the event. Sodium on the other hand, I do nothing with and keep low the entire time. I don't believe distilled water is needed and actually it can deplete you of needed electrolytes and make you cramp up if you drink too much of it. Bottom line is: if you're lean enough, regular water is fine and simply monitor your sodium-intake.

Christian Duque: As far as your training goes, what does your off-season routine look like (e.g. how many days per week, times per day) and how does it change during your contest prep?

Shiloe Steinmetz: This is a very easy question because I do not change my training from off season to contest time.

It is usually always intense at about 45-50 minutes tops.

Legs and arms usually run about an hour. I usually start out with a heavy bulking movement then follow up with 4-5 shaping movements. I do 4-5 times a week hitting a split of (legs, chest and calves, shoulders, arms, and back) then one day a week i add in abs and hips and maybe hammies again.

During contest season I do start cardio more often. Usually 30-40 minutes in the morning followed by 20 minutes after my workout in the evening. That is pretty much it. I lift heavy and hard and intense. i dont mess around in the gym. I kinda live by a saying Ronnie Coleman asseted: "Everyone wants to be Mr Olympia but no-one wants to life any heavy ass weight." That is so true you have to life big and eat big to get big.

Christian Duque: From the looks of many of your shots and from responses you’ve given in other interviews, you seem to really enjoy leg training – as do I. Do you train the entire leg (calves, hams, glutes, and quads) all in one day – or – do you split them up alongside other body parts throughout the week? Are there any leg exercises you favor -- that may be 'out of style w/ the gym mainstream today' (e.g. front squats, lunges, good-mornings, etc)?

Shiloe Steinmetz: I usually never train the whole leg in one day. It is just too much and I go all out on leg day. I squat heavy, leg press heavy and kill my legs. Usually my last set of squats in somewhere between 550-650 for 10 reps and then I do a burn out set of deep squats with 315. On my leg presses and squats my feet are real close togetrher if not touching. This allows my to put to effort in my quads and not in my butt. I split hammies on occasion and always do calves on a seperate day usually with chest. I do alot of lunges as I get closer to the show with step ups and a ton of leg extensions. That is it pretty much. You want big wheels you have to put a ton of weight on the bar and move it!

Christian Duque: What would you like to say to your fans, and what projects and/or upcoming shows do you see yourself being involved with for the rest of 2010?

Shiloe Steinmetz: The first thing I want to say to my fans is that all i have and done is a gift from God. I have been blessed in my life and I give a credit and glory to my king Jesus Christ. Without Christ I have no hope and no salvation and all I do here on Earth is worthless. I can give testimony after testimony of the great things God has done for me. I encourage anyone who does not know the Lord to genuinely seek him and your life will never be the same. As far as projects or shows the rest of the year?

HMMM I am done with shows for the year and possibly for good. I want to trim down and play some other sports and be more involved with my family and Church.

I could walk away from the sport and be totally content with what i have accomplished and never compete again. I would like to have my own bussiness someday and put my time and effort into a new goal. Only time will tell and I will go where God is directing me. Thanks for the interview and God bless! Shiloe

www.shiloesteinmetz.com