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Namespaces Article Talk. Views Read Edit View history. GK: In the future I would increase cardio as a show gets closer. Like, I'll start doing cardio, say, 14 weeks out, and twice a day instead of just once a day.
It'll be every day instead of three times a week. My protein will stay about the same and the carbs will slowly go lower.
I'll eliminate all dietary fat. Actually, I just started dieting last week. Starting really early, going down slowly, gradually 4 5 losing bodyweight in the form of fat, there's less chance of losing the muscle mass. Q: Do you take time off? GK: It just depends on how I feel. If I need to rest I take three or four days off sometimes, but usually not more than that. I've never taken a month off.
Q: How many calories do you take in a day? GK: In the off-season my calories are around 10, right now.
When I start dieting I'll cut 'em down to 8, As the show gets closer, they go down to 5, or 6, Q: How often do you eat? Every hour? GK: In the off-season its like, when I ve finished one meal I already have to eat again. But I try to split the meals up to every two to two and a half hours if I can. Q: Do you believe in carb depletion? GK: You mean like depleting before a show? Oh yeah. If you eat more carbs than you need, your body will convert them to fat.
In the off-season you take in more carbs just to gain bodyweight.
Then if you cut your carbs you start burning more fat. At no time do I reduce my carbs to zero even for a day. Q: What's your protein-to-carb ratio? GK: Let's see. In the off-season it's grams of protein a day to about grams of carbs. As the show gets closer I cut carbs. Q: What kind of protein do you eat?
GK: I eat a lot of fish - just tuna though. I don't like any of the other fish. I eat lots of steak and chicken, and I use protein powder in drinks.
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Q: What protein powder do you use? It also contains a large amount of glutamine, which is necessary to maximize muscle growth. GK: You need a lot of technique, and I think there's a big chance for injury in those competitions.
I don't want to risk that. I just want o concentrate on the sport of bodybuilding. Q: How much can you bench press and behind-the-neck press? GK: At my strongest I can do freeweight incline barbell presses with pounds for 6 to 8 reps with no spotter.
I did for 2 reps about a year or so ago, but I don't do that anymore. I did that just to see how strong I was.
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I do barbell front presses with for reps and leg presses with 20 wheels pound plates on each side for high reps, like If you could see me train, you'd understand I don't train to lift the weight but to build the muscle.
You'll see people trying to go heavy and needing to be spotted all the time. You risk injury that way. It's better to go with what you can do on your own. Q: Do you train by yourself? GK: Yeah. My wife, Kim spots me occasionally.
So if I get stuck it's all over for me audience laughs. Q: Greg, tell us a little about your Colossus! GK: Muscle Tech made the video. It shows some of my training and also includes diet.
I don't know if you've seen his video. GK: Mine shows plenty of footage in the gym too, but I do some talking in it about diet. Dorian's video is just about training.
He doesn't talk at all really. He growls.
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Weis] do a lot of interviews with world-champion powerlifters, and the drift I get from them - and you may have answered this already - is that they wonder why you don't come out and challenge them at a contest. After all, you say you have incline benched pounds for 2 reps. Ted Arcidi, who is a very good friend of mine, has done over pounds for a triple in the behind-the-neck press.
He wonders why you don't challenge him since you've done almost pounds more in the same lift.
There could probably be some big bucks to be made if such an event were promoted properly as a strength challenge. What's your take on this suggestion? He's never talked to me. I've seen him so many times, but he won't even approach me in person. Magazine writers hide behind their pens. I just lift heavy and if somebody else is stronger, so be it.
When you're onstage, contest judges don't ask how much you can bench press anyway, so it doesn't really bother me. Q: How does your wife cope with your diet?
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GK: She cooks all the meals. If you get a routine going, meal preparation isn't too bad. Q: Can little guys like us ever get to your genetic potential? Browse our editors' picks for the best books of the month in fiction, nonfiction, Bompa are the world's most recognized authorities on nutrition and training.
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Squeeze your triceps and chest at the top and repeat. GK: For legs I do higher reps. GK: I start working on my routine about 12 weeks out from the contest.