team-3dmj-blog

Table Manners by Natural Pro Alberto Nunez

Wed, 04 Apr 2012 21:58:49 +0100

Table Manners

At the start of this year I told myself I wanted to write more about the untouched subjects in this sport, either because they are taboo or way too specialized for anyone other than bodybuilders to want to read. With hundreds of articles on the net about fat loss, muscle gain, how to bring up your arms, etc., I wanted to narrow it down a bit. Not just to the demographic I specialize in, but also to specific matters that matter to them. My goal is to touch on topics that are rarely discussed, because they are taboo, or simply overlooked.

So much of what I teach has come from my own mistakes; I have nearly made them all at one point or another.

With that said, the topic I wanted to touch upon a bit is the post show feast. Not only is it common, but a tradition in bodybuilding circles, and to not partake in one would be considered inappropriate, and taboo.

“What do you mean you are not going to go out and eat with us?”

What do you mean you don’t want a bite?

I have yet to have many of my athletes check-in post show, and tell me that it’s been a long day and they would rather call it a night and catch up on some sleep versus go eat. Usually the cravings outweigh the long day, and they will surely ask me for permission to go out and “break their diets” or perhaps simply ask me what is best to have. In some cases phones are turned off and I don’t hear from these folks until a few days have passed, and those are the worst. Things end up happening, from regaining weight we fought very hard to take off those last couple of weeks, to actually partaking in season-ending binges.

We have all been there at one point or another.

So by now you guys have a good idea as to where this is going. I can hear the moans now, but I am not going to completely shut down the party. I am simply going to let you know what can happen, what will certainly happen, and what your choices are given your situation.

Let me first be clear, and once again make you guys aware that by the time you arrive at your show your metabolism has surely slowed down quite a bit. It is not the fire pit it was when you started your dieting phase. Some folks still believe that deep into a diet their metabolisms only get faster due to increases in hunger. But, hunger and metabolism are not one in the same. Aside from the downgraded metabolism you are surely under your body fat set point (the body fat your body feels most comfortable at), and in some cases far below it. At this point your body would rather store fat than release fat. You are in a great situation to store fat, as your caloric maintenance has dropped, your body has made storing fat a priority, and you're hungry. This explains why fat loss only gets harder as we diet longer and get leaner.

Natural Pro Robbie Sardinia in true contest shape

From a coach’s perspective the last few pounds with most clients are always nail biters to some degree. Going from really lean to stage shape (3% for men and 12% for women) is a delicate situation. Again you are dealing with a metabolism that is slower than what we started with, fat loss is much more challenging, and to add insult to injury it is also when your hard-earned LBM is the most at jeopardy. It’s a period that has to be monitored closely, and ideally we go through this period in the most efficient way possible. It’s a big sigh of relief when we reach the level of conditioning we are looking for. Not only because solving the case is consuming, but also because you want to minimize the length of this massively catabolic period in the diet’s timeline. Surely something you don’t want to do twice, but by binging you can set yourself up for just that.

When you go out and cheat after a show, you are going to put on fat, no way around it. This is fine if you are only doing one show, but that is not the case for most people. This is fat that we will have to take off once again, and all the nail biting we did to make sure your fall from the sky into “shredsville” was on a comfy pillow will start all over again. Maybe not completely all over again, but certainly we will have to clean up some of our mess. And sometimes it doesn’t look as good the second time around. You will likely store some fat, especially after a peak week where you ate your fair share leading up to the show. Topped off glycogen levels put you at a prime state for storing fat. This is where clients get a bit confused, as the nutrient partitioning that week makes them feel like they could have eaten an entire bakery without storing fat. What you may not realize is we stop just short of the point where storage occurs. A binge after this point is what pushes you over the edge. So you will put on some fat, and if you had one hell of a time getting that last pound or two off, then imagine doing that all over again. Only this time it will be harder, since overtime regardless of how well constructed your metabolic preservation was, it will slow down some. It doesn’t matter if you are a 110 pound woman on 1,100 calories, or a 190 pound man eating twice that, a big binge after a peak is going to cause storage. Think back to that grueling cardio session where the timer was not moving fast enough, because you will have to do that all over again. One thing is for sure, hardly ever does such zigzagging make for a better overall product. With each time you have to go back and “undo” what you did during that one cheat meal or the cheat days after in some cases, the less impressive the final package will be. You will have to diet harder, do more cardio, and it will show.

Some phases of contest prep sure feel this way.

Now let's discuss what can happen, and this is the not so fun part to talk about since I have seen it happen countless times over the years. We are all human, and at some point everyone (I am serious everyone) will to some degree “cheat” on their diets. For some it might be a tsp. of almond butter that leads them to cry the night away (ahem Eric Helms in 2007), to full blown binges where weeks of work are lost. Sometimes these post show meals can be just that. For almost any competitor it's really easy to start, and really hard to stop. I know for me it is, and I am often touted for my self-control. But, I too have caught myself in these ruts, and understand how difficult it can be to put on the brakes. Many folks have ended a contest season prematurely simply because they made that one decision. If you are prone to this behavior, I suggest you don’t eat after a show at all. If one slice of cheesecake turns into four cookies, and then turns into pancakes the next morning, perhaps it's best to not put yourself in the position to have to choose to push the plate away in the first place. It will not make you a better bodybuilder to go binge for a few days. Metabolic trauma created by the diet will take weeks to mend, so don't start thinking it will heal faster if you binge. That is simply looking at the big picture from an angle that appeals to you, and trying to justify unhealthy behavior.

Decisions

However, I do understand that I coach human beings who can’t be perfect all the time. After weeks and weeks of counting every morsel, deviating from the plan momentarily might not be optimal from a physical sense, but mentally it might be just what the doctor ordered. I also understand that these athletes have loved ones who come watch them at shows, and maybe their parents or wife has not had a dinner date with them in a few months. It is something that the athletes and their loved ones might need. So now that you know what will happen and what can happen, let’s touch a bit on what you can do in order to make the right decision for you. But, again please realize the following.

· You will store fat, no butts about it. I am sure you are at the very least eating at maintenance the day of the show, if not more.

· It will set you back, but how much is determined by how much you indulge.

· For the “once you pop you just can’t stop” until-you-pop folks, perhaps its best that you don’t indulge at all until your last show and even then have a plan ready.

Now that I told you the bad news, let me liven up the mood by giving you some rough guidelines. This is surely a conversation I love to have with my athletes, and as you will see it will differ from person to person.

· If you have a show the week after, or even two weeks later, it’s in your best interest to call it a night.

· Go in there with some sort of plan, and how much you indulge should resemble what your intake was going into the show. If you are a 110 pound person ordering a “blooming onion” for yourself, it’s probably not the sanest thing to do.

· Like most active people, we partition carbs better than most inactive folks, so if you can I favor higher carb lower fat choices. A thin crust personal pizza, not pasta smothered in Alfredo Sauce.

· For some individuals it might be a good idea to have a moderator there, to make sure you don’t go too far. This is where I had my girlfriend Melissa give me the evil eye from across the table.

· Probably the most important one is that you should emphasize the occasion being not just about the good food, but the company. It is important to focus on being able to eat a French fry from your toddler’s hand, sharing a desert with your loved one etc. Thanking everyone who made it out there to see you that day is what is important. Eating as much as you can fit until it’s nearly impossible to sleep is not.

Leaving some food on your plate is an art that few have mastered.

I love this sport, because not only does it offer a challenge. It offers challenges that are so different from any other athletic endeavor I have ever partaken in. Hopefully this article helps you make better decisions during your contest season, and sheds a little light on what is the right choice for you after a show.

On Season Transitioning Part II – Applying what the coach says.

Sat, 10 Dec 2011 13:58:01 +0100

It was the Sunday after the Natural Olympia, which was my last show of the 2011 season. The team and I had just finished our respective workouts at Healthy Bodies Fitness and already I was making my starting offseason training plan. We were in the car heading back to my house and Eric said a few words that will ring in my head for quite some time, “Guys, what do we think is Brad’s biggest weakness?”

I was lucky in that unlike Brian Whitacre, I did not have to e-mail or contact anyone to assess my weaknesses. I had three Natural Pro’s right there with me in my car to assess the chinks in my armor. Taking into consideration my very wide waist and lack of good structure, it was a unanimous decision that I needed to add width to my back and, to a certain extent, my delts. Jeff also added that I needed to improve the “depth” of my upper and mid back. I was in complete agreement with the team. We also agreed that my chest is a strong point, so there should be less of an emphasis placed on it in comparison to my back (still with the mindset of overall improvement, of course). Upon arriving back at my house, the Team and I sketched out a training and nutrition plan that I would follow for the next few weeks and months.

Making the Plan
In the second and third paragraph of Part I in Alberto's article, he talks about the importance of,

1.)    Assessing the “Man in the Mirror.”
2.)    Designing a structured Plan.

After the team and I had assessed my physique’s needs, we got to structuring a detailed offseason plan.

Training
Day 1 – Strength/Hyper Pull
2 - 3 exercises 20 – 50 total reps Vertical Pulling for Strength
2 exercises 30 – 60 total reps Horizontal Pulling for Hypertrophy

Day 2 – Pressing – Delts and Chest for Strength

Day 3 – Strength/Hyper Pull
2 – 3 exercises 20 – 50 total reps Horizontal Pulling for hypertrophy
2 exercises 30 – 60 total reps Vertical Pulling for strength

Day 4 – Legs – Quads, Hams and Calves for Strength

Day 5 or 6 (Depending on Recovery) – Deadlift for Strength, hypertrophy for the rest.
Deadlift working up to 2 or 3 good doubles
20 – 50 total reps isolation/hypertrophy for Biceps, Triceps, Delts and Abs

Day 6 and/or 7 Off

Without even so much as a de-load, I got back into the gym that Monday and started on my mission for more width and better symmetry. I was wisely conservative with my weight selection, but at the same time, way too eager to wait any longer. The plan is to run this protocol for a good month, then change things around a bit and run a week or two of speed work on my basic compounds before starting the whole thing again.

To be more competitive in the pro ranks, the team agrees Brad must emphasize his back.

Nutrition
Unless you have been training out of a cave for the last 5 years, you know the importance of “reverse dieting” after the contest season. For most of us, not having a structured exit plan not only leads to pounds and pounds of unwanted and unneeded body fat, but will leave you with deep-offseason levels of body fat without a metabolism to match. This makes it nearly impossible to keep your weight down on even modest amounts of food and makes it much harder to diet down for future contests. That is another subject all together though. In my case, I was very fortunate to actually have started my exit plan before I even stepped on stage.

What I mean by this is that after dieting down for months and months, the team and I started increasing my carbs day by day while keeping my fats at a lower percentage of my total calories. We started this strategy a week before peak week. So the day before I started peak week, my macros were 24f/315c/200p. The first three days of peak week were roughly 40f/475c/200p. The way I figured it, my body was handling those macros without a problem so it should be able to handle them upon exiting my diet. So that is exactly how we structured the rough draft of my offseason diet:

45f/320c/200p x 6 days per week
40f/500c/200p x 1 day per week.

As Eric walked out my front door, he said, “I think at this point while you’re still really lean and I’d rather make your protein 225g per day.” So that’s exactly what I did, and what I’ve stuck to since then. The plan was to walk up my carbs slowly, 15g or so at first, then 10g daily after a week or two just as we did before peak week. It’s working like a charm. For the most part I am maintaining my contest weight and I am now up to 390g of carbs on my low days. The end goal is to keep bumping carbs every so often until my regular days and my re-feed days match.

All work and no play makes Brad a dull boy

Now that’s not to say that I have had every meal at home with perfect macros being tracked every day. After all it’s the holidays, and as I type this I am on vacation in Oregon with my parents. I was able to track my Thanksgiving dinner on a myfitnesspal.com app on my cell phone and I got pretty close to my re-feed numbers. I was a little over on my fat, (damn pumpkin pie) and ended up taking in 61f/519c/182p. Most athletes in this sport just don’t realize how easy it is to track your food with today’s tools. In years past, I would have never known what my macros were for Thanksgiving dinner. In today’s world though, you can enter in, “Homemade Shrimp Salad with Mayonnaise” in any search engine or nutrition app and get ball park numbers. Take it from me, dieting is so much easier now than it was even 10 years ago and I am looking forward to staying on track this holiday season AND indulging in some sinful food now and then.

Day dream and start visualizing NOW!!

Take a moment and recall your top 3 memories this contest season. Whether it was the exhilaration of having your number called as the judges moved you toward the middle of the lineup, the rush you felt when the crowd applauded your routine, or the gratification in your prep coach’s reply: “HOLY CRAP dude, you are shredded!” For me, I loved the feeling I got when other competitors at the Olympia expressed to me their amazement and respect for the conditioning I’d achieved. Having one competitor tell me I looked like an anatomy chart on stage was simply an amazing feeling. Having Kiyoshi Moody private message me on facebook to congratulate me on my conditioning at the show made me feel incredibly proud.

Now take those memories and grab on to the one that really stands out. The one that really makes you want to go hit the gym as hard as you can RIGHT NOW!!! Take that particular moment, and expand on it. Exaggerate it as if you were going to BS your buddies about it no matter how unrealistic it might seem (you know how the fish you caught a few years back gets bigger each time you tell the story). Just like when you were a kid and you’d pretend that Darrell Green had nothing on you as you effortlessly smoked him catching pass after pass from Joe Montana. After all it’s yours, so exaggerate it all you want.

For me, the one memory that will stand out above all others is standing on the side of the stage as the top 5 at the Natural Olympia were called out (I talk about it in my latest team blog, “Reflecting back on the Natural Olympia”). I’m embarrassed sharing this with you, but I have been taking that one memory and expanding on it over and over just like when I was a kid. Almost as plain as the numbers on my keyboard, I imagine myself center stage as one of the top 5 called out. I can see 5 or 10 bodybuilders in my peripheral vision as the judges are putting us through our paces. I can see some of the faces of our current 3DMJ clients making their pro debuts, eagerly awaiting their turn at center stage as I am duking it out with Jeff Alberts, Moji Oluwa, Alberto Nunez, and the afore mentioned Kiyoshi Moody. We are all doing our best to show that we are each worthy of the top spot. Pose after pose the judges keep calling them out. They re-arrange us as they make comparisons and then call another pose. I can see and feel myself going through my mental checklist as I hit each pose with efficiency. To myself I think, “set your feet, dig them in, flex your legs, arch your back, chest up, lats back, open up, flex the arms, smile and make it all look easy”. Like I said, when creating an inspirational vision, make it as grandiose as you want! But, you don’t have to share it like I did here!

In closing, it’s one thing to read the great words that Alberto put on paper last month, but it’s all just good advice until you put it into practice. Now it’s time to follow through. To paraphrase Emmitt Smith’s quote, “make your dreams into goals”. I have showed you here how I have applied his great advice, putting it down on paper en route to making my dreams reality, now it’s time for you to do the same. Get out the pen and paper, or in today’s world, open up “Word” on your computer and start taking those steps to your dreams NOW!!!!

Reflecting back on the Natural Olympia

Tue, 22 Nov 2011 21:38:12 +0100

I can honestly say this was about as relaxed and calm as I'd ever been before a competition. I had no expectations, no cares as to where I placed, who I would be competing with, and literally I had not a care in the world. I had done all my homework and with the encouragement of my many supporters, the 3DMJ coaches and athletes, I knew that I was at my all time best. I had no doubts that I was going into the Natural O at my peak, so with that being said, I did not care that I had no chance of winning. I had a ton of reasons as to why I was doing this show, but winning, or placing well, was not one of them.

I learned a lot from my IFPA Pro Debut in Kansas City and most importantly, I grew as a person, competitor, and coach. It was a hard lesson, but it really re-ignited my passion for bodybuilding. Thus, entering the Natural Olympia was really more about putting what I had learned, and how I had grown to the test. Could I set my competitive juices aside and just put out 100% knowing full well I could not and would not win and that even a top five was unlikely? Could I be smart with my diet and peak week using all that I'd learned as a coach and from my fellow coaches at 3DMJ to be the best ever Brad on stage? You bet I could, and I did.

I executed my diet plan to the letter every day of every week after my post-show celebration after the Kansas City. That lasted a day and one meal and that was it. I am not blessed with good structure and great size, so I had NO room and NO time for error. I took my time in the weight room and just slowly kept adding weight to the bar and adding more and more volume. I did not get all crazy with the cardio, I just kept active and knocked it out day by day depending on what I had scheduled. The scale was not my friend, but I did not care, I just stuck to the plan with unwavering faith and made sure to take in the exact macros regardless of what the scale told me. Like my son’s nickname on his Pop Warner Football team, I was “the tank.” I just kept slowly moving forward, did not make a lot of noise, and just knocked the days down.

The Natural Olympia was in my back yard, as Reno Nevada is a mere 40 minute drive from my house. I drove over Thursday to register and do some last minute grocery shopping, and then drove home. Friday I worked in X-ray, and then early Saturday morning, my good friend Ken and I drove over to Reno for the competition. I let the rest of the 3DMJ crew sleep in as they had arrived very late and we would meet up at the Grand Sierra Resort later in the afternoon. Alberto checked me out real quick as I headed out the door and the look on his face told me that I was ready.

Once we were there, it was a lot of hurry up and wait. We had a Team USA photo at 8am, and the Pro Men were going to be the last class up for pre-judging. So Ken and I just hung out and enjoyed the sights, sounds, and each others company. The show started right at 10am with the fitness competition and a mini AAU Powerlifting competition. We watched some of that until it was time to eat, and then we headed to a round table Pizza that was literally right around the corner from the venue inside the Grand Sierra resort. I enjoyed some rice cakes and half of a personal cheese pizza. The rest of the 3DMJ crew showed up about noon or so, and then the fun started. I was cool as a cucumber the whole morning, but once the crew was there, I started getting REALLY excited. This was the first time since the IFPA Pro USA where we were all together for a bodybuilding show. So as soon as I saw the crew, it made it all real, and all the more fun.

We slapped some dream tan on me, this was the first time I had ever used the stuff, I downed a bunch of water and started pumping up. I saw some of the other Pro’s pumping up and noticed that there was some very good physiques at the Natural Olympia. Among them was Kiyoshi Moody who was there to defend his title for a third time. It’s pretty much a given that he is a contender no matter what show he goes to, so knowing this I was un-phased by his presence. There were some Australian body builders there as well that had very good physiques. One in particular had glutes on him that traveled down to the back of his knees in a razor sharp diamond shape. He was going to place much higher than me as well, but again, I was un-phased. Looking back, the one emotion that really stands out as I was pumping up, was the looks on the Teams face as they just kept looking at me in amazement at my conditioning. At that point there, I could have gone home a happy man. Their words were VERY encouraging, but the looks on their faces were all that I needed to see.

The guys went out to watch the masters pro’s and my wife Jamie and son Xander showed up. Now I was complete. I had my best friends in the world, my woman and my son all present to see me at my all time best. Once again, I did not even need to step on stage. I was in Nirvana and as Jamie was looking at my chest and my legs in amazement, I just started showing off. She was snapping photos, and all it did was feed my excitement. The guys came back after the Masters Pros were done and we put the finishing touches on me as the Pro Women’s Bodybuilding class was being judged. Alberto measured me out about 5g of salt that I downed with half of a snickers bar and some more water. They called us into line and I was going to be the first one out on stage. I was not nervous in the slightest. They called my name and I just calmly walked to the middle of the stage, hit my trademark most muscular, and then walked to my position and stood in my front symmetry pose while the other competitors came out.

The judges put us through our quarter turns and a couple of muscular poses. Then just as expected, they called out the top five, which I was not a part of. I stood with the bottom five and watched as the judges put the top five through their poses. I remember as I was watching them, I found myself posing with them. Not actually hitting the poses, but just kind of doing them too. I watched them from some what of an envious position. A good sort of envy though, the sort of envy that makes you say to yourself, “I will be there one day!! I WANT to be there and when I do, I WILL show them how it’s done.”

I was getting excited and eager for it to be our turn. Not that I knew I was going to dominate the bottom five or even cared where I placed, I just wanted to get up there and show my hard work and how a Pro SHOULD show his/her physique. When I am on stage, I pride myself in looking the part. A PRO! I hold the front symmetry pose with all my muscle flexed THE WHOLE TIME! When the judges call the pose, I set my feet, work my way up and get into the pose. I don’t rush, but I am very efficient. I am almost always the first one to hit the pose, and I am almost always the first one back into my front relaxed pose. All the while smiling, and doing my damndest to make it look easy. So when the judges finally dismissed the top five, I almost ran to a spot at center stage.

That was about the most fun I have had on stage in a long time. There is a certain amount of freedom when you don’t care how you place. It makes the “fun” part of bodybuilding more fun. You just get up there and do your thing. For the first time in a long time, I went up there and did my thing and had fun doing it. Looking back now, I enjoyed and remember (almost) every minute of it.

After pre-judging we kind of split up a little. Jamie and Xander went shopping and Ken had to head back to his hotel for a course he was taking. Berto, Eric, Jeff and I all just kind of hung out at the Grand Sierra. It really didn’t matter what we did though, I could have been water boarded but under these circumstances and with this crew, it would have been better than any day at a regular job. We headed back to the venue and were surprised to find that they had moved the Pro Men to the middle of the line up to give away the car to the overall winner. That was a very good thing because it ensured that we would make it to the Atlantis all you can eat Sushi Bar before they closed. Needless to say the show moved very fast and the Pros were up before we knew it. Alberto was on top of it though as we held off on having the second half of my Pizza and just had a couple of rice cakes with about 15g of peanut butter. We were kind of in "hurry up mode" to get my color touched up, but there was no panic. Just calm execution as Jeff and Alberto slapped more Dream Tan on me. “He is getting harder and fuller” Jeff said as he slapped the dream tan into my chest. The whole time Alberto was just in calm control He knew what adjustments we were going to make long before we even saw what I needed. I looked a little vascularly flat, but he said “Not to worry, a little sodium and some water and you will blow right up.” “Just continue a slow gradual Pump up” Berto said to me. So I walked around and posed, and pumped and talked, and pumped some more. Then Berto measured out more table salt for me and I downed it with some water. “Now have 1 Reese's Peanut Butter Cup and pump up some more.” Before I knew it my chest was blowing up and the skin on the outside of my pecs felt like it was going to tear. The Team just stared at amazement at how full I was getting.

The time for the Pro men came very quickly. They lined us up and like a thief in the night, yanked the carpet out from underneath us and put the brakes on. They wanted to pause for a brief intermission for some reason. It did matter though, I just grabbed a band and continued pumping up. I was going to be the first one out so I did not want to freak the expeditors out so I just kept pumping up right off stage. When the time came, I calmly walked on stage, got into position and when the music started, I executed my routine perfectly.

For the final pose down we all lined up on stage when the music started. Denny Kekos, the Promoter and PNBA president, said something to us from behind but I could not understand what he said. Then I saw a couple of the other competitors jump off the stage and started posing amongst the crowd. “Oh HELL yea,” I thought. This was going to be a first for me so I went a head and joined them in the crowd. Once the pose down was over, the surprises just kept coming as Denny Kakos not only presented all of us with medals, but with REALLY nice coats with a large PNBA logo on back and the PNBA and INBA logo on the front. It was a blast.

The Natural Olympia was a really nice “Cherry” on top of our 3DMJ bodybuilding tour for 2011. Like I said at the beginning, this was one of only 3 or 4 shows that all of us could be at together. We always find a way to get together for Powerlifting meets, the NGA Mr. California and the IFPA Pro USA, as these events are always family re-unions for us more or less year after year. This year however, we did a MESS of shows and only the above two and the Natural Olympia were we all present for. So to end the season with the whole gang together at the same time, at my all time best with improved size, conditioning, and presentation is all a guy could ask for...well, that and a nice celebratory meal right after the show!!!!!

Brad Loomis - Looking back at the IFPA Pro International

Sun, 25 Sep 2011 21:51:44 +0100

My journey to the IFPA Pro International involved 38 weeks of prep. Nearly ¾ of a year dedicated to dieting, weight training, cardio, and all the sacrifice that goes with it. Some might consider all of that work to be a waste of time or too much effort for a measly hour of time on a Pro Stage. As for me though, I am grateful for every moment, experience, and everything I have learned along the way. All of it has, and will, make me a better 3DMJ coach, bodybuilder and most importantly, a better father.

Our trip to the Pro international in Overland Park Kansas started with a 4 hour drive to my good friend Jeff Alberts' home in Salida California. My wife Jamie and I were so excited to get there that we drove straight through. Not one stop, potty break, or fuel up, nothing. We were non stop from Reno Nevada, right to Jeffs’ front door. When we arrived we were hungry and tired. Jeff and I had quite a bit of work to do with 3DMJ and by the time we were done, I needed to get my butt on his treadmill and knock out 15 minutes of jogging as outlined by my peaking plan (Alberto designed both Jeffs and my peak week). As always, getting on and starting was the hardest part, but it made me feel good as I was doing it and when it was complete.

I ran to the beat of Linkin Park on Jeff's itouch and was reflecting over the year. My journey had started as a quest to make the 165lb weight class at the American Powerlifting Association’s World Championships. I was not even considering doing a bodybuilding competition at the time. I was a WNBF Pro and with no INBF or WNBF competitions on the west coast I was planning on taking the year off from competing. However at 165lbs, I was a mere 7, maybe 8 pounds at most from stage weight and being that close, it’s hard not to consider stepping on stage. Especially when you are as strong at 165lbs as you were at 181lbs.

It was a bit of Irony that the song “What I’ve Done” popped up on Jeff's itouch as I was jogging because that was exactly what I was thinking about. Even though I had hemmed and hawed, gone back and forth, considered and re-considered as to whether I would get on stage, I never once waivered from my protocol. Never once did I miss my macros by more than a few grams, never did I miss a scheduled cardio session, and my weight training had gone flawlessly as I navigated different Powerlifting regimens like Sheiko and West Side. I had done all I could do to be ready, and I was still doing it, on that treadmill, two nights before the competition.

The next day Jeff and I did a quick circuit-workout for lower body in the 3DMJ weight room, practiced some posing, did another 15 minute jog, painted me up, and we were on our way by noon to pick up Alberto and Melissa on the way to the airport. The plane ride was a long one, but it went by fast. My good friend Ken Stevenson was with us and sat right across the aisle from me. Jamie sat right next time me, and Alberto and Melissa sat right in front of us.

As Alberto and I were talking about a particular client, I was amazed at how much I had learned over the last few months. Working with 3DMJ has really polished my prep skills and with me prepping at the same time, that knowledge has become even more tangible. I see how I respond to certain adjustments and can then pass that on to my clients and somewhat know what to expect. Learning which adjustments don’t work or that I may respond to poorly is all knowledge that I can use when coaching. My own prep has made me a better coach to others.

We arrived very late Thursday night and sleep was cut short by an early morning polygraph. Alberto and I had to report in at 7:30am for our polygraph and as I was walking down the hall, Mike Neuman of Natural Bodybuilding radio was there. We spoke for just a few minutes when Ben Tennessen walked out after his polygraph. Mike asked me if I would record an interview of himself and Ben. I was happy to, that's me running the camera.

That day was a long one. We needed to do an upper body circuit, hit up a local grocery store for food, and finish prepping with shaving, painting and hair cuts. We hit up a local 24 hour fitness and got our upper body circuit done, then we took a look at our physiques after having front loaded a total of 1,400g of carbs the previous 3 days. Alberto was very happy with how I looked, but myself I could not help but wonder if I was as lean as I had been in the past. The whole prep I was concerned about up holding the reputation I had earned in 2008 when earning my pro card being called by Alberto "the leanest man alive". My pro debut in 2009, although a good showing at 5^th place, was a big disappointment for me as I had not given myself enough time to diet and as a result, I was no where near as lean.

So now of course, the fear that I was not as lean reared it’s ugly head again as I posed in the mirror while Ken, Alberto, and Jeff evaluated my physique. All of them assured me that I was just as lean, and looked much bigger than the 2008 version of myself. The rest of the day was spent getting more 3DMJ work done as the girls and Ken went shopping. I was exhausted and both Alberto and I napped for quite some time before the girls returned to help with shaving, haircuts and painting. We turned in early as Alberto and I were going to have to rise at 4am for our first meal.

The next day came a lot sooner than any of us expected. When I say any of us, I mean everyone in the entire hotel. A mechanical malfunction had set the fire alarm system off at about 1am that night. For over an hour the fire alarm system would go off for a few seconds, then a endless loud hum would take its’ place. We got so desperate that Alberto began the intricate work of taking our fire alarm apart to disable it. However the one Alberto was successful at disarming was not the one going off. There was an all together separate alarm right next to it that was the culprit and it was impenetrable.

My resolution was to put “Ambient Radio” on Pandora with my ear buds in my ears to hopefully drown out the annoying hum. It worked as I woke to a Pandora commercial at 3am with the alarm now silenced.

It was not long after at 4am that Alberto and I were munching down potatoes and beef pastrami. It was actually pretty darn tasty. The whirlwind then started as Jamie put one final coat of paint on me. Soon we were packed up, and out the door on our way to the venue at 7:00am. It was early and we were all tired. You know that kind of tired when funny things are funnier? One thing I am always famous for is prominent cheek bones when I am lean, and Jeff had been polishing up his Skeletor Voice.

His high pitched, whiney impersonation of the He-Man bad guy was almost dead on. Jeff busts out in a perfect imitation, “Skelator is F-ing with me by pulling the fire alarm in the middle of the night!” We were all dieing. Ken almost had to pull over as his eyes were tearing up from the laughter. We couldn’t though as NANBF President Fred Rowlett insisted that we be there right at 7:29am. Yes 7:29!!! And not one pro was late.

The rest of the morning went very fast for me. We got back stage and Jamie touched up my color and got me sheened while I was eating half of a personal pepperoni pizza. Then Berto started giving me food to eat and I just started chomping it down. Before I knew it, 12 light weights were getting pumped up and ready for the stage. Now keep in mind that Kansas is two hours ahead of us so we were essentially getting on stage at 7:00am our time which is not at all what I am used to. However, Berto peaked me very well and I felt like I was very full. Simply another lesson learned to make me a better 3DMJ coach as front loading is a strategy that I had never employed before with myself. As we were pumping up, I was looking around at the physiques. The structure of all the athletes was just perfect for bodybuilding. All except for me with my 31” waist and nothing but skin and bone on my hips. I knew that I was in the bottom half of the line up. When God gives you an extra dose of competitiveness, it’s very hard to deal with. In the amateurs, all I had to do was show up with striated glutes and I was always in the top 10 – 20% of my class. I was usually always in it for the overall too. In the Pro’s though, it’s a whole new ball game. First of all, every one shows up with striated glutes. Secondly, I am still a baby in this sport compared to most pros. I have only been in the gym training seriously for 10 years this month. I got on stage a mere 18 months after getting started, so honestly I still feel like I have a ton of untapped potential still in me. That being said, on this day, I knew if I got in the top 10 it would be a HUGE compliment. I was not nervous at all. I got out on stage and gave it 100%. I felt like I was at my all time best being bigger and fuller, yet just as lean as 2008 and much leaner than 2009. So I was already pleased and any placing above last would simply be icing on the cake.

I will admit though, after pre-judging, I was a dis-appointed. Like I said, when you are blessed with a double dose of competitiveness, you can talk yourself into being satisfied with the bottom of the class, but deep down, it still hurts. It's a hard pill to swallow knowing that all that sacrifice, stress, and work without a single mess up or weak moment was for a last, or second to last place placing at best. Making it a little tougher yet, was knowing that my 3DMJ team mates were deservedly right in it, contending in the top 5 and taking home some prize money. Thinking of the 3DMJ family admiring Jeff and Alberto as they placed right at the top of this very competitive line up, I could not help but feel like I was the Team 3DMJ let down.

After Pre-judging Jamie and I sat on the stairs outside the venue. As I was somewhat sulking, Ben Tennessen came and sat with us. He had just got done with Pre-judging himself and we talked for quite some time. What a nice man and I could not help but feel honored to be talking with him as he peeled the skin off of a baked potato he was munching on. We just talked like normal guys do, man to man so to speak. We talked about our kids and being fathers, we talked about fitting bodybuilding into our lives as fathers, and we talked about our preps. He felt the same as I, in that our preps this year were so much easier than in years past. We had both been in the same boat in prior years with ultra low carb diets, double days of cardio, frequent HIIT sessions and feeling like garbage. It is very easy to get burnt out when prepping that way and Ben’s absence from the stage was a result of that. This time around though, we both worked smarter instead of harder. Even though we had never met, we both employed similar strategies in our preps using longer diets on higher carbohydrate intakes. We both used HIIT sessions sparingly and more LISS sessions to preserve muscle. Talking with him made me feel so much better and I am grateful for having spent that time with him.

I don’t remember too much of the day before the evening show, but I do remember I was hungry. I ate my meals a little sooner than planned, but I stuck to it. I have never understood bodybuilders that go out after pre-judging and eat their faces off. Knowing full well that I was in the bottom half of the line up, the only additional food I had eaten that was not on Alberto’s spread sheet was an extra rice cake. That’s just me. When I commit to something, I stick to it 100% until the very end. We returned for the evening finals and again, it all went very fast. One of the expeditors gave us some bad information and we ended up missing almost all of the light weight pose down after our routines were done. Jeff, Alberto and I ended up running back to, and on the stage. All for one pose and then off, an embarrassing moment to say the least. As we all know, Alberto placed 4^th and Jeff 2^nd. Not in the top 5, I wouldn't find out I placed 11^th until Monday.

So what now for me? What does Brad do? Like most of us do after months of dieting for a show, I ate. MAN did I eat. Cinnabon, Cold Stone Creamery, Starbucks, In and Out Burger, Safeway Bakery and more. I tracked my macros that memorable Sunday. Would you believe 418g fat, 1,285g carbs, and 179g of protein for a grand total of 9,629 calories?

http://www.myfitnesspal.com/food/diary/healthybodies?date=2011-09-18

I know that is very conservative too. The waffle cone I had at Cold Stone was dipped in milk chocolate and covered with nuts and I could not track that on myfitnesspal. However, now I am right back on track and have been since Monday the 19th. I have been granted the opportunity to compete at the Natural Olympia on November 12^th right here in my “home town” of Reno Nevada. I have some saving to do in order to pay the fees, but none the less I am dieting and training just as if I will be on that stage in 7 short weeks.

Until then, I have a brick and mortar business to run with clients to train, online clients to advise and prepare for the stage, a child to raise, a Pop Warner Football Team to coach, and a wife to support. All of which I will do a better job of thanks to the experiences of this prep and this great trip to the IFPA Pro International Natural Bodybuilding Championships.

Until next time...Train Smart, Train hard, Train Naturally!!!

Eric Helms - On Motivation, Competitive Drive, Balance, and Keeping the Fire

Mon, 05 Sep 2011 13:11:07 +0100

So it's come up in a few questions from clients, friends, and also in discussions lately with my fellow coaches...questions on motivation, and how you get to that perfect place where you have both dedication, desire, discipline, and yet also completely are in love with the journey.

Honestly for many, especially with the personalities that tend to get drawn to this sport, these two attitudes sometimes feel mutually exclusive. I know for me, when I was younger, I couldn't pursue anything competitively unless I could convince myself in my head, that there was at least a chance in hell one day, that I could be the best at that endeavor. If I didn't believe that, or couldn't convince myself, I'd quit. It's been a long struggle to find a middle ground.

When I first began bodybuilding, in 07, my first competitive season I was all in. I thought about competing night and day, ate meals on the dot, never even considered cheating, and the one day I broke and had an extra table spoon of peanut butter I literally broke down crying because I felt I'd failed myself.

This approach also led me to damaged friendships, a damaged relationship with my wife, and gaining 48lbs in two months after my shows that season.

I knew I had to find balance, but at the same time, I also loved the competitive fire. I loved the killer instinct, the rush, and the motivation of pushing yourself. A part of me truly loved, and still loves the hardcore aspect of weight lifting and bodybuilding.

That push yourself to the limit, do anything necessary in the gym and kitchen attitude is actually something that I enjoy to an extent. It's safe to say I have a healthy streak of masochism and I don't think I'm alone in that regard among most bodybuilders. But, I also have a great ability to enjoy my success regardless of placing, wins, losses and really just focus on me and enjoying the process.

I am realizing that I've achieved a healthy balance between the mindset of taking this a day at at time with the goal of truly enjoying myself and having a positive outlook, focusing on ME and not other people, or a placing...AND also keeping the fire alive.

Keeping the fire alive for me, can include having some external goals and motivation in addition to the internal motivation and ongoing goal of self improvement. I would be lying to you if I told you I haven't imagined the day I'd win my pro card over and over; what it would be like to win an overall, hold a sword, be the last man standing. And although it was something I'd dreamed about and that felt so satisfying to accomplish, it was not the core value. I was rooted in the knowledge of who I am and what I'm worth with or without the win, and the primary goal is always self improvement regardless of how I'm placed or what I win. And, what's even more satisfying than winning is knowing that I'd be happy, well adjusted, and okay both emotionally and mentally even if I hadn't won the overall.

The following two videos really represent the emotional mindsets I follow to maintain this lifestyle, the first is a vlog by Jeff on the very subject which high lites the primary core of my approach, enjoying the journey:

And the second is a great representation of that "fire" that hardcore attitude and approach that had me falling in love with this sport in the first place, the ability to turn on the relentless warrior is always going to be there and it will be a part of the sport and competition that I always enjoy...it's just important to remember that this aspect of me is a tool in my tool box, its not all that I am:

Posing - "The Sensei Series" - Part 1/ Intro

Mon, 27 Jun 2011 01:51:42 +0100

My teammates consider me as the experienced old guy of Team 3DMJ now that I can officially compete in the master’s division. Because of my age and experience, they’ve labeled me as the “The Sensei”. Now, I could take offense to the fact that they are taking cracks at my age (and they often do by the way), but it’s all good because they do it out of love and respect for me. But more importantly, they’ve appointed that title to me because of the good eye I’ve developed over the years in understanding and coaching athletes in quality posing. It’s nice to hear my peers recognize me for this quality, but do I consider myself to be a perfect poser? Not at all. This is because perfection, in my opinion, does not exist in anything we do, but we can surely give our best effort in trying to become perfect and that’s what I strive to achieve with each show I compete in.

I’ve attended a lot of bodybuilding shows over the past 2 years and I’ll be brutally honest, I’m very disappointed with the quality of posing I’m seeing. I can’t help but to feel a little bit frustrated sitting there in the audience. You can see the lack of desire in one’s preparation immediately from poor positioning, inadequate posing conditioning, lack of poise and the lack of enthusiasm. As spectators, all of us deserve a lot better effort. I don’t know about you, but after spending 25-30 dollars for a ticket, I’m expecting a little more from the athletes up on stage. When I go and spend $11 on a blockbuster movie for example, I want to be entertained for 2 hours with good acting and lots of fast paced action. Who wants to see a “B” movie at “A” movie ticket prices?

Which would you rather pay good money for? Transmorphers or Transformers.

When I prepare for a bodybuilding contest, I’m sure to put an equal amount of work into my posing as I do with the rest of my contest preparation (weightlifting, nutrition and cardio). I allocate plenty of time to practice…at least 3-4 days per week to begin with. In fact, this prep I happened to begin 16 weeks away from my first scheduled show, but in general, 8 weeks out is just about right. As the show gets a bit closer, I will definitely ramp it up to 6-7 days per week.

Big thanks to 3DMJ family member, Nick Varela for the awesome music!

It’s my absolute goal to leave a memorable impression with the audience that I am a true professional on stage and that I take a lot of pride in my art. That’s more of a goal for me than to place well or to be victorious. I care what the judges think of my physique and performance, but for me it’s more so the audience I’m aiming to please, simply because they are the one’s paying good money to watch me perform. Whether I’m shredded or not...that really should not dictate how well I perform on stage. I still have complete control over my posing, so I really want to perform like a true professional no matter what condition I may be in. There’s no better feeling than to have an audience member come up to me after a show and say, “I really enjoyed watching you pose on stage!”

It’s my intention with this blog to create awareness that great posing is vital to improving the quality of bodybuilding shows we all love to compete in and attend. Posing should be equally as important to you as showing up as the biggest and most shredded athlete on stage. Don’t be the guy we’ve all heard of too many times, “I’ll just wing it.” I know for me, I take pride in bringing my best physique, but I take more pride in my posing performance. Set a new standard…put forth your best effort and give the bodybuilding fans their money’s worth.

Stay tuned in the weeks and months to follow, as I will touch on some of my key points to improve one’s posing skills.

Alberto Nunez - 2011 NGA Pro Atlas

Tue, 17 May 2011 02:15:27 +0100

August 2nd 2008, that was the last time I stepped off a bodybuilding stage. It was so long ago, but my memories are still so vivid. I recall flying across the country, and it was actually the first time I had ever traveled somewhere east of Texas. The crazy part was that I was doing so to compete in a bodybuilding show. A pro bodybuilding show nonetheless, and it was my first pro show. Simply the act of traveling in order to compete made me feel like a pro. I recall with such clarity that day, because I knew it would be the last time I would compete for a while. I made sure to soak everything in, including meeting Ben Goins, Layne Norton, and Dr Joe, who were all guys that had inspired me along the way to work my hardest and smartest. I recall my numb left leg that I would have to pick up out of seats because of an injury I’d sustained earlier that year and how despite that, I toughed it out and managed to have a great season. I recall no numbness in my heart, as it beat with pain the whole lonesome plane ride across the country. I had just lost my best friend and training partner two days earlier, and among the excitement there was an empty feeling.

2008 at the San Jose International Airport

This year it was different, as I was not alone on a plane, a nervous wreck about getting up on a pro stage. Even though I was competing with a product that was still a bit rough around the edges (the glutes and hams area mostly), I still was not the least bit nervous. Unlike my last outing, it was not about "tearing it up". On the contrary, it was just about getting back up there and enjoying the sport. No extra pressure (mostly from myself) this time, I just wanted to be up there, showcase my hard work, and have a memorable weekend with my friends. No 5 hour plane ride alone or a hurricane of thoughts spinning in my head. This time I was accompanied by Eric, Barb, and Melissa; three of the many sprinkles of grace in my life in recent years. It was an 11 hour car ride which I was actually looking forward to, even if it was in a tiny Hyundai Accent. We almost didn't make it actually, as we ran into car trouble about 45 minutes outside of Boise. We limped in, and with the help of our friends Paul, Scott, and Michelle, we were able to get back and forth from the venue to the hotel while in town. Truly, I have such a wonderful support system once I stop and think about it. This was also my friend Paul's first Pro show; he had earned his NGA Pro Card two weeks earlier and was looking to get his striated feet wet. Paul, as you will see, was as cool as the other side of the pillow the whole time. I mused that this was in complete contrast to my mental state from my first show experience in 2008.

Melissa, Myself, Barbara, Eric, Tom, Scott, Michelle! The Blue Bunny Ice Cream Crew!

Before we knew it the morning came, and mornings before shows usually come up real fast, either because you get up early to get a head start on your meals, and/or because you didn't sleep a wink. I actually slept a good 6 hours, which is probably a personal best for me on the eve of a show. I also would like to add that I woke up looking just as how I had hoped considering I ran a last minute peak. I was actually debating running a "peak week" at all, but I figured by late Tuesday that it would not hurt, and it would serve as a metabolic break of sorts. So I started a very conservative peak week on Wednesday, loaded through Thursday, and used Friday as a maintenance day to hold my look in terms of fullness, tightness, etc. Usually I start my peak weeks on Monday, but I figured I was due for an impulse buy of sorts. Friday evening I looked pretty good, not flat at all, just nice and steady and most importantly predictable.

Good Morning!

Upon arriving at the venue I realized that even though this show was held at high school, it was going to be a show, as the promoter Allen Bowlden really goes out of his way to make sure every detail is taken care of. It was a great platform for the athletes to show their work, and not to mention an extravagant experience for the audience. From the most generous "goodie bags" I have ever received, to the show being broadcasted backstage for the competitors to enjoy, this was a quality event. Even bodybuilding.com was there covering the blow by blow. Two states away and all, but this might be on my "to do" or "to enjoy" list for the years to come.

Tomko and I not taking anything serious per usual

So back to the show, it was almost surreal that I was even competing until we were about 2 hours out and it came time to bathe myself in dream tan. Now anyone who knows me is well aware that I really dislike this portion of the competitive experience. I love dream tan’s look, and the end product when applied correctly, but I really dislike wearing it. This time as the first globs of the glittery mess went on I could not help but bask in its cold, oily, full-of-hassle application. It had been way too long, and seeing my reflection in the mirror made it all that much more real. It was official: I was a bodybuilder again, and I was going to compete in a matter of hours-unreal!

All gunked up!

Before I knew it, I was back up there on stage after a nearly three year absence, and of course it was extra sweet being with the first call-out. Before long we had been on stage for over an hour. I was proud of the fact that I held my composure quite well. I thought the 35 minute symmetry round at my last show was grueling, but this one took the cake in that department. When it came down to it, I ended up placing 4th and earning money. Sure placing in the top five was a sweet achievement in itself, but the best part was simply just getting back on that stage, and having a great time at a show as a competitor. I was thankful for my great support system, not just via the 3DMJ coaches, but even our clients. We truly are a team in every which way! The messages that poured in through my phone all day, my mother keeping close tabs on me via my girlfriend Melissa…I have to say I am simply blessed to be surrounded by so much and so many things that are so positive. I want to take this moment to thank all of you.

I didn't end up making it back home until early Wednesday morning. Even as tired as I was, I was one happy camper. I was left with a sense of optimism that this is going to be a great season. While it’s going to be long and challenging (and challenging might be an understatement), I feel very confident about what is to come. Next up is the IFPA Muscle Mayhem on July 16th, and as you can see from the picture below, if last year’s pro line-up is a sign of things to come, then this year then I have quite the challenge on my hands.

Top 5 at the 2010 IFPA Pro USA

But, challenges are not to be taken up with any fear; on the contrary you should test yourself, do so with intense optimism, and take it all as a great learning experience. I will learn so much about myself during these next few weeks, which of course is a big part of my infatuation with this sport. It takes you out of your comfort zone like nothing else, and shows you what you are really made of. So here we go...8 weeks out! Until next time!

One of my favorite treats! RARE game burgers

Melissa and I bowling, we had a great time wandering around the city of Boise.

I Need to Ramble a Bit - Bodybuilding - A Mainstream Sport? Nah! By Jeff Alberts

Sat, 07 May 2011 04:25:12 +0100

Bodybuilding has been around for decades and yet it still remains a sport perceived by the general public as a tiny sub-culture. If Arnold Schwarzenegger (who is larger than life himself) couldn’t get the general public to view bodybuilding as a substantive mainstream sport, then I don't know who or what will. I know there are many athletes who would like for bodybuilding to go mainstream and that would be so cool, but in my opinion that’s probably unrealistic. I’m not trying to be a “downer” but let’s face it, sporting Speedos, brown tanner and rubbing shiny oil on your body while you’re on stage hitting some most muscular poses isn’t the most exciting thing to watch. The average Joe would much rather see a fast paced NFL or NBA game than cheer for a nearly naked man hitting a front double biceps.

I mean bodybuilding is really no different than poker or collecting coins, because while the general public views it as boring and unpopular, for the individuals involved it’s quite compelling.

They Just Don’t Understand
I don’t expect the general public to fully understand why I put on a pair of posing trunks that barely cover up my bum or why I post a physique photo or a workout video now and then. I know it can come across in their eyes as boastful or maybe a bit weird. I mean everybody is probably guilty at times of being judgmental about others who talk openly about themselves or their interests. You see this all the time on Facebook: people posting how many points they get on a certain Facebook game, places they check in at, pictures they post, their random thoughts, etc. Whatever the interest or post, it can be viewed by others as arrogant, attention-seeking or conceited. As a bodybuilder, it’s very difficult not to be labeled as arrogant. I get it, we get up on stage and essentially say out loud, "look at my muscles." If I was an artist, I would display my paintings at an art show and say, “look at my paintings” and no one would even raise an eyebrow. In my opinion, there really is no difference, but yet a bodybuilder is frowned upon for developing and showcasing their hard work because it has to do with the human body.

For me, developing my body really has nothing to do with being egotistical or seeking attention. It’s simply enjoying something I love doing and having some pride in accomplishing a goal that very few can. The general public may find that difficult to comprehend, but the majority of the bodybuilding community totally gets it.

Bodybuilding Pictures: A Crime???
I’m well aware that people who don't truly know me will in all likelihood have certain perceptions of me based solely on what I post in my bodybuilding blog or on my Facebook page. I share what I want to share, sometimes it’s just strictly bodybuilding or maybe a fun workout video or a physique photo or maybe some family stuff. The bottom line is that I only post what I want to openly express and convey. My bodybuilding posts at times probably have been viewed by some individuals with ill feelings. Maybe this is because they don't understand where I‘m coming from? Even some of my own family members have had negative judgments against me, so I’m really not expecting any different from the general public. I know putting myself out there opens a huge door for people’s opinions and that surely leaves me vulnerable to any harsh criticism. I totally understand that and whatever people want to insinuate about me, I know deep down in my heart that I’m proud of what I’ve accomplished in this sport. I’ve built a good physique and I feel posting blogs out of pride doesn’t mean I’m some sort of criminal as some would like to think. Look at pro football players for example, at times they really magnify their end zone celebrations and because of that everyone is quick to persecute these guys like they just robbed a bank. They are simply enjoying themselves after working so hard to cross the goal line.

At times, maybe the celebrations are a bit much and can be looked upon as boasting or lacking some humility, but you cannot deny they are truly enjoying their craft. It’s really no different than a bodybuilder who is thrilled with a great workout or who has added some new muscle. Posting a blog of these accomplishments is equivalent to spiking a football and celebrating with an end zone dance. That action doesn’t determine their character as a human being, it just means they're enjoying what they've accomplished.

Even the President himself lets loose every once in a while!

Coming Out of My Shell
I know some people may be thinking, “Why even blog at all Jeff?” I simply write a blog because I’m having a good time expressing a little bit about myself. I take joy in the interaction with others and fulfillment in knowing my blog has inspired and helped others. Most of my life I’ve been an introvert by nature and I’ve pretty much kept to myself. During my 20’s, I perceived extroverts as egotistical people and I judged them simply because they were not like me. At times, I did this unfairly and before allowing myself to truly learn their character. During that time, I most likely would have raised an eyebrow to my very own blogs. “Why are you talking about yourself and why are you posting photos of yourself?” My train of thought back then was that I was above it all. Blogging and being in the public eye appeared to me as utter nonsense, a lack of humility or integrity maybe. I’m surely not proud that I was so narrow minded during that time in my life, but I’ve matured immensely since then. Looking back on it, I have come to realize that the reason for my judgmental attitude was due to my inability to come out of my shell and express myself with confidence. A couple of weeks back, I was discussing with my stepfather on the phone how 3DMJ had really grown and had become a successful venture since its inception in ‘09. He went on to tell me how proud he was of me, and that truly felt great to hear since I have a tremendous amount of respect for him. It was some nice assurance that I needed to hear. I know here at 3DMJ we work tirelessly to help others become better natural bodybuilders and athletes, so to hear something positive is really quite refreshing. As a confident person and successful businessman, my stepfather knew I needed to finally come out of my shell and find my voice so I could do the things in life that truly make me happy.

After 25 years in the gym I'm still loving this sport more than ever.

Now I’m still a quiet person by nature, but I’m now much more comfortable in my own skin and a lot more confident in expressing myself. This is why you may see me post an occasional photo or fun video (I put ketchup on my ketchup LOL). If others choose to unsympathetically judge me based solely on what I post as a bodybuilder, maybe they too are in a place I was 10 or so years ago. What honestly matters to me now is how I view myself in the mirror and what I see looking back is all an around genuine, helpful and loving person who simply is having a good time in this sport.

The Reality of It All

As far as the general public accepting bodybuilding as a mainstream sport, I still have hopes. But, I accepted long time ago that it’s just our small community of bodybuilders who really understand what this sport is all about. My goal has never been, and more than likely will never be, to change the general public’s view of our sport. My goal is simply to enjoy myself and to assist the athletes involved in building better physiques and helping them receive the recognition they deserve within the community itself.

Until my next blog keep training hard, smart and naturally!

Being an RKC by RKC & WNBF Pro - Brad Loomis

Fri, 22 Apr 2011 02:28:57 +0100

It’s been 2 years since I went though my first Russian Kettlebell Challenge instructor certification. The requirements have changed a bit since August 2008, but one thing remains. It’s still a grueling course that you had better be ready for. For 2 years I have been practicing my trade and teaching others the skills. Hundreds upon hundreds of Snatches, Swings, Presses, Squats, Turkish Get ups, and Cleans. In the RKC you can not fake it. You had better not only perform the skills well, but perform them with heavy weight and repetition. I have done my homework and I am ready for my second go around with the RKC for re-certification. I have kept my calluses filed down to keep the Kettlebell from ripping them off. I can press “The Bull Dog”, an 88lb Kettlebell, over my head without the slightest jerk. I can front squat reps holding 53lb Kettlebells on each front deltoid. Finally, I have passed the grueling snatch test 4 times in my gym. I have paid my $500 re-certification fee, flown to sunny San Diego California, and proved once again that I deserve the title. There is no doubt; you have to want to be an RKC.

The morning air is still a bit chilly and there are trace amounts of dew on the grass. I carry my brand new 53lb Kettlebell to the testing ground, we line up and the test begins. We have 5 minutes to complete 100 snatches, each snatch must be crisp with a momentary pause at the top for lockout. I rip out 10 with my right arm, switch, and then 10 with my left in roughly 35 seconds. I pause for a few seconds, chalk up, get a big breath and start again. I grab the Kettlebell with my right hand, hike it back between my legs and rip off another 10 quick reps. Then with well practiced precision, I switch hands on the swing down between my legs and rip off 10 with my left before I pause again for some chalk and a quick breath, 40 down, 60 to go. I complete the next 40 reps using the same methodology and I find myself way ahead of schedule. My lungs burn, but I have roughly 90 seconds to finish the last 20 reps. As I chalk up, I see my worst nightmare staring back at me. A huge flap of skin ripped from my left palm. I start to panic a bit and as a result, I notice my hamstrings are screaming. I have the time so I take a few more seconds to breathe. With 60 seconds remaining my plan is to get as many reps as I can with my right arm so to spare the remaining skin on my left palm. RKC certifications are notorious for leaving very little skin on your knuckles and palms so I want to preserve it as best I can. I snatch away with my right arm and by rep 16 my Lat, Delt, and Triceps are screaming from the burn and I am forced to switch hands or lose the bell. The result of which would be instant disqualification. As I have done the whole test, I switch hands between my legs, and complete the last 4 or 5 reps with my battered left hand. I pass the test with 12 seconds to spare.

That tear on my left palm was the first of many that I would earn from that weekend. You might ask, “Why spend $300 on airfare, $500 on tuition and subject myself to the physical pain for a certification that is barely recognized by most insurance companies as a personal trainer certification?” Being an RKC is about much more than just giving its’ instructors the skills and qualifications to teach others. If that was all that being an RKC meant to me, I would spend a whole lot less money and a whole lot less pain and anguish and just take an open book test to be a personal trainer. When you are an RKC though, you have done your homework. Not just the book work that is required to pass a multiple choice test, but the grunt work. You have to prove you are in shape; you have to prove you are strong, and you have to prove you are good at what you do with lots of practice. The RKC is much more than a certification; it’s a school of strength: both physical, and mental.

I have passed all my physical tests, I have taken the marketing class and passed all my skill tests with my snatch weight (53lb) Kettlebell under the scrutinizing eyes of the RKC examiners. Next I have to prove myself as a teacher and instructor of the Kettlebell. So, before me I have what is coined a “victim,” a man that has volunteered for a free session with an RKC instructor. Today I am the instructor and I am lucky that he has seen the black, rounded handle of a Kettlebell before. But, I am unlucky that he has also seen the inside of a gym a time or two. Unlucky in that his form on the fundamental and most important exercise of all exercises, the dead lift, is hardly optimal. Much of our session is spent doing drills in order to maintain an arched back, loading the hips and not the knees, and the difference between the very similar (but also different) squat and dead lift. His workout is nothing spectacular or fancy, but he executes the exercises well and when all is said and done, he is tired, but he is very happy. He has learned a ton and is ready to apply his new skills to not only his Kettlebell training, but all of his training. I join the rest of my group as my RKC Team Leader asks the victim some questions as to my performance. The smile on my instructors face and the wink he gives me is all I need to know, I passed with flying colors.

In attending a Kettlebell workshop you learn from some of the best in the world when it comes to strength and conditioning trainers. Frequently in attendance are Brett Jones, Dan John, Gray Cook and of course the man himself, Pavel.

Pavel and I

You literally get to pick the brains of these men and they are more than willing to share their knowledge. So with that being said, the RKC has given me knowledge in training that far exceeds that cannonball with a handle. With the skills I have learned, I have not only improved my own lifts tremendously, but am able to break down the fundamental lifts and teach them more efficiently to others. I can spot weaknesses and inflexibility in movements and posture when evaluating clients that I never could have before I became an RKC. If I were to evaluate my evolution as a trainer, I’d say the biggest difference between my pre RKC days and now is that before, my focus was on making clients strong, and I was quite good at that. However, now I am not only more efficient at making my clients strong, but my main focus is also on having the client maintain better posture while constantly improving flexibility.

Once we complete our victim training, the final test is upon us. The brutal “Graduation Workout.” I prepared months in advance for the 2008 RKC workout. Back then, they publicized the workout and for the most part it was always the same. However now they keep the workout “secret.” One of the master trainers or unit leaders at the course will make up the workout a week or even days before the graduation so no one knows what it is. This time, the workout is a double Kettlebell, snatch weight (53lb) workout. I stand in a line of about 50 would-be instructors at one end of a field with two Kettlebells between my feet. The test begins. I swing both Kettlebells for 5 reps and then clean them both up into the rack position with them sitting on my front Delts.

Now I squat with the bells held in the rack position for 5 reps. Finally I walk 10 paces across the field, making sure to take the biggest steps I possibly can, with the bells held in the rack position. I stop and put the Kettlebells down for rest. We get a mere 15 seconds, and now I must start again. 5 swings and a clean, 5 squats and 10 paces, then down. Some one drops the bells and we get a warning. Next time it happens, we have to turn around and head back in the same fashion. 15 seconds flies by and I have to go again, 5 swings and a clean, set myself and 5 squats, then 10 paces. My big steps are paying off and I am pulling away from the rest of the group. At this pace I should be across the field in about 4 or maybe 5 more cycles. “BEGIN!” Unit leader Doug Nepodal calls out. 5 swings and a clean, set my feet and squat for 5 reps, 10 big paces and down. 3 or 4 more cycles and I should be there. I am getting tired now and my back is starting to burn. “BEGIN” I hear. 5 swings and a clean followed by 5 squats. My lungs are burning, I take 10 big steps and down. I can see the end of the field in sight. There is an orange pylon in the shade that is clearly visible. The tape on my distal knuckles protecting the bare skin from blisters is starting to come off. A quick adjustment to the tape and I hear “BEGIN!” 5 swings and a clean, 5 squats, 10 big paces and down with the Kettlebells. “TURN AROUND AND HEAD BACK” I hear. “This one only did 4 reps on his squat.” “NOOOO!!!!!” I yell out loud. I would have almost been there on the next cycle and now as I turn around, I am now the furthest from the other side! “BEGIN!” Now I am pissed and there is no way I am going to be the last one back across this field. 5 swings and a quick, crisp clean, 5 squats, I take 10 huge paces and down. Now my legs, lungs, and low back are burning. We do another couple of cycles and I hear, “NO DROPPING THE BELLS. TURN AROUND.” If I knew who the offender was, I swear I would have hit him/her with my Kettlebell. I just caught up to the group, and now we are heading back to our original destination. “I am not tired at all.” Doug yells, “I can do this all day and if you guys can’t follow instructions, so will you, now BEGIN!” Now I don’t care about any burning in any part of my body, I am just running on adrenaline and anger. My squats are faster and my steps are bigger. With the quicker pace, I can get just few more precious seconds of rest. I have tunnel vision now, focusing on that orange pylon about 20 yards in front of me. Sweat is pouring off my head and running down my back. I can’t see anyone in my peripheral vision now so I know I am way out in front of the group. “BEGIN!” with every swing and rep I stare at that orange pylon. Now as I rest, it’s only a few feet in front of me. “BEGIN” 5 swings and a clean, 5 squats and I take 10 of the biggest paces I can and cross the line, making sure not to drop the bells. I look to the heavens and thank God that I am done. “Great Job Brad,” I hear as I get a slap on my bare back. “Now go out and cheer on the rest of your team.” One by one the entire group finishes and one by one we cheer every last instructor home until all are finished. With the endorphins from the workout everyone is buzzing and the chit chat goes on for hours.

Doug and I

It’s been a few months since that memorable weekend. I met some great folks that I have been able to keep in touch with and I have kept up on my skills and physical tests that I am required to pass. As I type this, the testing has been altered once again, making it just a bit tougher to become an RKC. However I am still ready. I could pass the test tomorrow if I had to and I am looking forward to the date that I am required to re-certify as an RKC. For me being an RKC is more than just a certification with initials after my name. It’s a standard that I represent and if I am to keep those initials after my name, I better live the part. I better be strong, in good shape, and most important of all, a professional in everything I do. Not just a professional athlete, but instructor, writer, and also a professional in how I conduct myself on the many social media outlets available. This is not only a standard I hold myself to, but the RKC requires it.

Next on my list is the CK-FMS or Certified Kettlebell Functional Movement Specialist. Possessing those skills would come in very handy not only for dealing with high level athletes, but the elderly and retired that make up the majority of our population here in North Eastern California. I find the CK-FMS skills as a way of teaching a more proactive approach to bone, joint, and muscular health. The only thing stopping me is the cost for attending the workshop and the travel expenses needed to do so. I have the desire to be a CK-FMS, now I just need the funds.

It is my hope that one day the RKC will be the benchmark for physical trainers. Right now the RKC is still very much in its infancy when compared to other certifications. Add to that the expense of becoming an RKC, and that there are cheaper, but less comprehensive Kettlebell clubs available and it’s hard for trainers to get on board with becoming an RKC. That is one of the biggest reasons I wanted to put this article together. If you are as passionate about your strength and performance as I am, then in my opinion becoming an RKC is where it’s at. You have to want to be an RKC, and if you do, go for it because it is well worth every penny and every bit of effort, pain, blood, sweat, and tears you have in you.