Saturday, July 11, 2009
Do I still train Max-OT style?
I often get questions about what my training and diet is like now that I have retired from competing. The most common is probably if I still train using the Max-OT principles. The answer is yes.
My physique goals are very different these days from what they were throughout my 12 year competitive career. The goal then was to maximize results and build every ounce of muscle possible. Now my physique goals are simply to maintain muscle, feel good and be healthy.
I feel my current goals are still best achieved using the Max-OT principles that I learned from Paul Delia, founder of AST Sports Science. The only difference between now and during my "hay day" is intensity. Instead of always striving to better my numbers each workout in the 4-6 rep range my weight selection is a bit more modest and I typically end up in the upper end of the range (6 reps). I still train each body part only once per week (usually over a 5 day period) and adhere to the Max-OT principles of exercise selection and set volume.
The next most popular question is about my diet. My diet is no longer structured like it was for all those years. I can't tell you how many calories or grams of protein I take in daily. I keep it pretty simple. During the week I eat clean trying to avoid excess calories. I continue to follow some important supplement timing strategies such as VP2 Whey Isolate, DGC, GL3 L-Glutamine and Micronized Creatine post workout and I still have VP2 and breakfast cereal first thing every day. Beyond that I use Muscle XGF as a meal replacement as well as VyoPro Protein Bars to help get quality protein throughout the day. I couple that with a one or two whole food meals that consist of a protein source and usually a salad to get some vegetables. When the weekend comes I eat pretty much like a normal human being would. If I want it, I eat it. This dieting pattern works well for me and has allowed me to enjoy life while maintaining my current physique goals.
My primary emphasis these days is more on the business side of things. I'm continually expanding my product line of instructional DVD's as well as my consultation service. I am also very busy as a small business owner/operator of my Powerhouse Gym in Adrian.
Looking back over the last few years I can definitely see how I've evolved in many respects yet also stayed the same. Now I am doing my best to use all that I have learned to achieve new goals and help others achieve as well.