New York's Finest Natural Bantamweight
2009 USBF Empire State bantamweight Champ
By WNBF Pro Jeff Alberts
photos provided by Brett Feeman
Brett Freeman from Binghamton, New York is the 2009 USBF Empire State Natural teenage and bantamweight champ. At only 19 years of age, Brett has built a very symmetrical physique many individuals only dream of attaining after many years of training. Standing 5'-5" while weighing in at 140 pounds during contest time Brett has already established himself in the sport of natural bodybuilding with his dedication and work ethic. Brett's future looks very promising in the future on the contest circuit. Brett is looking to turn pro in the next two to three years and gauging by his tremendous start in the sport, we see that goal becoming a reality really soon! We had the opportunity to interview Brett by email, this is what he had to say.
3DMJ: How long have you been training?
Brett: July 2006, yet it had been off and on for quite awhile as I had no gym membership at the time. Diet/Training was non existent until I began taking it serious in 2007.
Brett: Court Jester Athletic club.
Brett: Highest I've ever been was a sloppy 175. After dieting for my first show my intentions are to keep it within 10-15 lbs contest weight. Considering I won't be on stage for 2+ years this will range in between 165-185 I believe.
Brett: USBF Empire States 1st place Teen Division, 1st place Open Bantamweights, and Top 3 in the Men's Overall Open
Brett: In the past I relied heavily upon powerlifting principles. Compounds in the 3-5 rep range with accessory work following. This has brought about the best growth as I believe deeply that Naturals need to move HEAVY weight in order to pack on size. Not necessarily an opinion, but a fact , any Natural Pro out there will be seen moving quite the weight in the gym. In summary, I train primarily in the 3-5 rep range with compounds followed by accessory work ranging typically from 6-12 reps. More or less a split someone such as Layne Norton, Eric Helms, or Alberto Nunez used.
Brett: Squats definitely. They provide the most overload and are incredibly taxing not only physically but mentally. I believe most people don't reach their maximum potential leg wise because they're afraid of handling heavy weight on their back during the squat. They fear this and believe with time that leg presses, leg extensions, etc will work. Could be so if genetically gifted. Layne Norton's a great example. He knew that his leg's needed work thus implemented Smolov (in which I credit for mine) and wah-lah!
Brett's quads have everything, thickness and cuts!
Brett: Off season I may do cardio 1-2x per week but I like to save that for contest time. In season I perform 2 Liss (20 min) sessions and 2 HIIT (5 min warm up, 15 min of intervals, 15 min cool down) sessions weekly.
Brett: In season I dieted on 55g fat, 190g cho, 230g pro with two refeeds consisting of 50g fat, 335g cho, 200g pro and 50g fat, 300g cho, 200g pro. On the flip side of things I am currently off season with numbers such as 75g fat, 500g cho, 200g pro. My food sources range typically from anything that will fit into my macros. That being said I am a fan of breakfast cereals, pancakes, whey protein, chicken breasts, eggs, milk, whole wheat bread, naturally more peanut butter.
Brett: Hmmm, quite a difficult one but I must say a PB sandwich. Two slices of whole wheat bread with 2 tbsp Naturally more peanut butter, with some whey sludge on the side!
Brett: Scivation Whey protein and Primaforce Creatine. I use Scivation due to its nifty price! Primaforce the same! Both are from high repped companies and I dieted on nothing but Scivations whey. Trust'em!
Brett: Thankyou for the compliment. One word probably sums it up: Fun. I do this not for a job nor something that will take over my life. It's simply a hobby that with dedication ANYBODY could succeed. The usage of gear isn't taboo in my eyes nor do I look down upon those who use. I simply chose the natural route because I want to see how far I can push it! That and sheesh this sport is expensive as is!
You just don't see too many teens with this amount of quality development. A true testament to his work ethic! Brett has worked very hard to attain the quality of muscle he displays from the back.
Brett: Quite cliche I'd say, but it was the simple case of being over weight and picked on during high school. Low self esteem brought about an urge or desire to change my life style. Since then I haven't looked back and it's been history ever since. Never imagined competing so early, so there's some hope for those who think they're not ready! You are!
Brett: My Girlfriend Stephanie. If it wasn't for her support the entire 18+ odd weeks I think I would have crumbled. We had our ups and downs but she definitely molded the character of which I presented on stage. Preparing me by waving foods in my face that I couldn't eat haha, she built a desire and fire inside that never gave up. I owe her so much for being by my side the entire prep as most girlfriends would have left. Steph along with Alberto Nunez my prep coach who I am indebted to for life. Not only did my girlfriend instill confidence within but Alberto Nunez took me under his wing when at the time I had NO clue as to why, carved me into the bodybuilder and human that I am today!
Brett holding his much deserved hardware after winning his two titles at the 2009 USBF Empire State Naturals.
Brett: I learned that balance is they key. I messed up a few things that I could have avoided but your first time around things happen. For those in a relationship a midst contest prepping, do NOT set aside those you love. They might not understand your intentions at first but the process will be very rewarding. On a bodybuilding stand point, I learned that maintaining a leaner physique in the off season is far more optimal than ballooning up as most do.
Brett: I plan to return on stage in 2-3 years time in hopes to acquire an INBF Pro card in attempt to become a WNBF Pro. Lofty yes, but shoot for the stars is my type of doing. I believe the show I'll be competing in will be the Natural Mania! Alot of Pro's are making their Pro Debut there (Alberto Nunez) and I see it to be fun!
Brett: Balance, patience, and that this game's one of longevity. Surround yourself with a positive atmosphere! Because anything you set your mind to is possible.
Brett: Support "The Natural Movement"! :D
Brett has everything on his side; youth, balance, symmetry, muscle mass, definition, dedication and a great support team which will help him achieve all of his natural bodybuilding goals. Brett is truly an inspiration for all young athletes who are willing to dedicate themselves to make their dreams come true. Watch out for Brett Freeman in the future as he looks to attain professional status and prove once again he is one of New York's Finest Naturals.