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Boards => Champions Q & A => Topic started by: Jon on February 17, 2011, 12:16:24 PM



Title: Brian Whitacre, WNBF Pro World LW Champion
Post by: Jon on February 17, 2011, 12:16:24 PM
Welcoming Brian Whitacre, American WNBF Pro and 3 x Pro World Lightweight Champion.

Here to answer all your questions at Natural Muscle. 8)


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 17, 2011, 02:50:50 PM
Actually only 3x Jon...don't oversell me!   ;D

Appreciate the invite - hopefully I can contribute from this side of the pond. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on February 17, 2011, 03:02:33 PM
welcome aboard Brian.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Jon on February 17, 2011, 03:39:28 PM
Quote
Actually only 3x Jon...don't oversell me!

Whoops, sorry Brian! Just corrected it. Think I accidentally counted your international win as a world win, from your website. Hopefully you'll make it 4 sometime in the future though! Great to have you here.  8)


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: daveybriggs on February 17, 2011, 03:43:16 PM
welcome brian, i am going to get in first before everyone has a chance to bombard you with questions lol

Q1. I understand you diet for in the region of 26 weeks and spend the other 26 weeks in more of an offseason mode. do you find the longer diet to be less punishing? also do you think it pays an integral part of the extreme level of stage condition you reach?

Q2. Favorite exercise for legs?

Q3 when your near stage condition are you still able to perfom in the gym? and how much does it affect your day to day life being so lean?

Q4 What inspired you too compete?

massive well done for winning your class at the worlds, hope to see you take the overall next time



Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Jon on February 17, 2011, 03:49:20 PM
Brian, how do you maintain willpower for 26 weeks when cutting, when most of us (me included) are going insane by week 12?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Jon on February 17, 2011, 04:25:03 PM
Got another question (like Davey I'm getting them in early before the masses arrive!)

What is the worst peice of advice you have ever received regarding natural bodybuilding? By this I mean something that possibly a respected person offered to you with good intentions, or maybe you read in a book etc, and perhaps it even makes sense, but it's just plain wrong!


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on February 17, 2011, 05:46:04 PM
Brian do you find that as you get to lower bodyfat levels your mind plays tricks on you? eg you feel more angry or more emotional? How does your wife feel about the whole dieting process?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on February 17, 2011, 06:45:37 PM
Hi Brian great to have you here.

I have a couple of qs (to start!)

1) I am aware that you are an academic and have influenced many (heard you mention Valentine's name on the recent NB radio interview) into getting involved with the sport. Do you feel bodybuilding has a positive impact on your academic persuits in relation to the discipline, structure and will power involved?

2) Training related this one. Traditionally over here most of the time people seem to train to a weekly split. For the worlds to bring your quads you said you trained over a 2 week split and tabbed exercises onto other workouts, using the principle of increased volume to hit lagging body parts. Could you give us an insight into how you construct a programme like this? hope that makes sense.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 17, 2011, 10:02:19 PM
welcome brian, i am going to get in first before everyone has a chance to bombard you with questions lol

Q1. I understand you diet for in the region of 26 weeks and spend the other 26 weeks in more of an offseason mode. do you find the longer diet to be less punishing? also do you think it pays an integral part of the extreme level of stage condition you reach?

Q2. Favorite exercise for legs?

Q3 when your near stage condition are you still able to perfom in the gym? and how much does it affect your day to day life being so lean?

Q4 What inspired you too compete?

massive well done for winning your class at the worlds, hope to see you take the overall next time


Thanks Davey, good to be here!
 
Q1: I wouldn't say that I find the longer diet less punishing - honestly I have never gotten into true contest shape without it.  As an amateur I dieted for 16 weeks, 20 weeks, but never got to the truly contest-ready condition I knew I would need as a pro.  My first pro show I dieted for 26 weeks, and it worked well for me, so I haven't really tried to do anything shorter.  I do think the longer diet is crucial for me to get into that type of shape - I am not sure how Jon / Brandon / others do it in a shorter time period!  I would have to stay a LOT leaner in the off-season to be ready to compete in a shorter amount of time...and I like my food in the off-season.  ;D

Q2: I still love a good squat session!  I have come value front squats highly as well.  Leg press / hack squats are lower on my list. 

Q3: My energy is still quite good in the gym as I approach contest shape, probably because I have a nice carb meal an hour before and also take a thermogenic.  That is usually my favorite time of the day!  The rest of the day is much tougher.  Thankfully I control my own schedule at my job, and can plan my meals out accordingly.  When you are truly lean missing a meal by 30 minutes is excruciatingly painful.  My social life does suffer, but I make it a point to still go out every so often - I don't want friends / family hating my bodybuilding because they never get to see me. 

Q4:  To me competing was another way to challenge myself.  I was in school at the time, and although I had lifted for quite a while I knew nothing about competition until another competitor approached me.  It seemed like a good way to combine both physical and mental strength, and as soon as I got onstage I knew this was something I would be continuing for a long time.   


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 17, 2011, 10:27:32 PM
Brian, how do you maintain willpower for 26 weeks when cutting, when most of us (me included) are going insane by week 12?
Jon, after doing this the last 5 years it comes relatively easy now.  The option to go off the diet simply doesn't exist in my head.  Sure, I crave a cheat meal after 15 weeks of dieting.  Eating another can of tuna fish instead is not appetizing, but I know it's what I need to do to achieve success.  I really doubt it would have a big impact on my physique if I had a cheat meal during my prep, but I couldn't handle it mentally.  Knowing that I didn't do literally everything I could have to optimize my physique before stepping onstage would eat at me. 

It's really a matter of prioritizing.  BB is important to me, probably 3rd on my list behind family/friends and work.  I want to be the best I can at all aspects of my life, and I recognize that getting through the diet is crucial to doing well as a BB. 

A couple of other things that I think are important:
1) Having an interesting job.  Nothing is worse than sitting around waiting for your next meal.  Accomplishing things at work makes the day go by much quicker and keeps your mind off of food.   
2) Having a supportive spouse/significant other.  I eat most of my dinners alone during contest prep time - and my wife is fine with that.  It would be much more difficult if we were constantly going out to eat, with me lugging coolers into the restaurant (although I have done that many times). 



Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 17, 2011, 10:42:49 PM
Got another question (like Davey I'm getting them in early before the masses arrive!)

What is the worst peice of advice you have ever received regarding natural bodybuilding? By this I mean something that possibly a respected person offered to you with good intentions, or maybe you read in a book etc, and perhaps it even makes sense, but it's just plain wrong!
Hmmmm I can think of a couple:
1) The basic idea that "more is better."  Longer training sessions, 7-day per week splits, double cardio sessions do NOT mean you will make more progress.  Pretty sad that it took me a while to figure that one out, considering I'm an economist and the law of diminishing marginal returns tells us this exact thing. 
2) High-intensity interval cardio is the best way to lose fat.  It may very well be effective, but I think it can potentially burn muscle as you get leaner.  This past year I only did low-intensity cardio and still managed to get into decent shape. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: dan236 on February 18, 2011, 12:03:29 AM
Brian cracking stuff having you on here!.. Couple of questions:
- What does your diet look like both on & off season? Are you as strict with the diet in the offseason, ie: do you have scheduled cheat meals or do you have something if you fancy it at the time?
- Is it true you train with Doug Miller (he has some brill videos on YouTube of him doing deads!)
- If the above question is true, any chance you can persuade him to join the board too  :D?
- Oh, English or American football lol :D?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Jon on February 18, 2011, 12:45:20 AM
Thanks Brian, nice answers!

Quote
- Is it true you train with Doug Miller (he has some brill videos on YouTube of him doing deads!)

Imagine Doug if we let him loose on the Challenge board! Everyone else might as well go home.  ;D


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on February 18, 2011, 08:18:42 AM
27 reps on 180kg- not bad ;)


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SteHowie on February 18, 2011, 02:17:45 PM
Hi Brian - love you articles in the US Natural mag  ;D  Especially the last one about nipple vests, wiping sweat off with the bottom of your vest and flexing the abbs off - Ha guilty - gone back to my Tee Shirts and hang my head in shame.  Mind you I can't train with too much stuff on cause I sweat like a pig.

You mention that you use a Thermogenic - at what stage in your conditioning do you introduce it?
What brand is it - if you can say  ;D
Do you feel any benefits from taking such a product?
If you were infront of plans - would you still incorporate this into your routine?

I agree with you on a long diet - short ones leave you flat, knackered and stringy - and have tried to use a fat burner before now - but have not really noticed any improvements or benefits - so would be great to get your views


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: winter on February 18, 2011, 02:50:12 PM
27 reps on 180kg- not bad ;)

I read on the BNBF forum that David Kay done 24 at 170kg!

And he will be lighter than Miller.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 19, 2011, 01:14:29 AM
Brian do you find that as you get to lower bodyfat levels your mind plays tricks on you? eg you feel more angry or more emotional? How does your wife feel about the whole dieting process?
Good to see you on here Scott! 
I don't see dramatic changes in mindset as I get leaner, but I do tend to get lightheaded if I go for too long without a meal. When you get far enough along in the diet, there are times when small things upset you, but I always remind myself that I am the one who chose to take this route, and it's unfair to take it out on others.  My wife is extremely supportive of the lifestyle, she doesn't diet with me but understands why I do this and is fine with the hours spent at the gym. As I mentioned, having a supportive spouse is crucial - and she is my biggest fan! 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 19, 2011, 01:31:50 AM
Hi Brian great to have you here.

I have a couple of qs (to start!)

1) I am aware that you are an academic and have influenced many (heard you mention Valentine's name on the recent NB radio interview) into getting involved with the sport. Do you feel bodybuilding has a positive impact on your academic persuits in relation to the discipline, structure and will power involved?

2) Training related this one. Traditionally over here most of the time people seem to train to a weekly split. For the worlds to bring your quads you said you trained over a 2 week split and tabbed exercises onto other workouts, using the principle of increased volume to hit lagging body parts. Could you give us an insight into how you construct a programme like this? hope that makes sense.

Hey Bull (apologies for not knowing everyone's name yet),

1) I actually think that both areas positively impact each other.  I was interested in academia before I discovered bodybuilding.  In school (and now in my job) you keep your vision on long-term goals while accomplishing shorter-term ones, something that lends itself nicely to bodybuilding.  Similarly, the mental discipline required by bbing definitely relates very easily to my job.  I do think the strict schedule that BB requires has helped me plan my workday - I have specific periods of time between each meal that I can dedicate to a certain task. 

2) Yes I am a big fan of the "alternative" training split!  Here is the one I used for Worlds (from my website): 
Week 1

    * Monday: Arms / Calves
    * Tuesday: Shoulders / Traps
    * Wednesday: Back + 7 sets front squats
    * Thursday: OFF
    * Friday: Chest / Calves
    * Saturday: Legs (Quad focus)
    * Sunday: OFF

Week 2

    * Monday: Arms
    * Tuesday: Calves / Traps
    * Wednesday: Legs (Ham focus)
    * Thursday: OFF
    * Friday: Chest / Shoulders
    * Saturday: Back (Deadlifts)
    * Sunday: OFF

It took me a while to put this together.  I thought of what areas I needed to prioritize (quads, overall thickness, calves and traps) and then laid it out so that I wouldn't train anything too closely together and would have time to recover.  I know squats / deads are crucial for overall thickness, but found I couldn't train them in the same with proper intensity.  So I put them a week apart and then built in the additional training days based on my priorities / recovery time.  It's a little awkward in some sense (note that you don't train back for about 10 days before you deadlift) but by that time I was itching to hit it! 

I've just now come off this split after being on it for over a year.  I will likely return to it - got some of my best results I think. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 19, 2011, 01:49:29 AM
Brian cracking stuff having you on here!.. Couple of questions:
- What does your diet look like both on & off season? Are you as strict with the diet in the offseason, ie: do you have scheduled cheat meals or do you have something if you fancy it at the time?
- Is it true you train with Doug Miller (he has some brill videos on YouTube of him doing deads!)
- If the above question is true, any chance you can persuade him to join the board too  :D?
- Oh, English or American football lol :D?
Thanks Dan - great to chat with like-minded folks. 

My contest diet is laid out on my website (although it needs updating) - the basics are low fat, high protein and cycled carbs spread out over 7/8 meals.  So for days when I'm training legs I would have a high carb day, while arms or an off day would be low carb.  In terms of P/C/F it might look like:
Low: 270 P / 120 C / 40 F = 1920 cals
Med: 270 P / 165 C / 40 F = 2000 cals
High: 270 P / 300 C / 40 F = 2640 cals

My off-season still has 7/8 meals, but more carbs / fat with each one.  6 of the meals are "bodybuilding friendly" meaning healthy food, but just more of it than in contest season, and dinner I eat every night with my wife and don't care what it is: pizza, lasagna, burgers, salad, etc.  So I guess you could say I have a cheat meal every day (although for the most part dinners are reasonable).

Yes, I have had the pleasure of training with Doug several times.  Unfortunately he is on the other side of the country now, but whenever I'm back in that area I try to lift with him.  I love training with people stronger than me, and Doug and Kurt Weidner are the most intense people I've ever trained with.  I would guarantee they could both pull 4 plates for 30+ reps.  I'll see what I can do to get him on board - I know he has a real job (as an economist too!) and also runs small businesses on the side, so he's a busy guy. 

And lastly, this may surprise you all, but I grew up playing soccer and it's still my favorite sport.  I was an average striker but wasn't good enough to play collegiately - although my wife was an all-state defender in college.  Still love watching EPL games - that Rooney goal last week was superb!  And of course please give my thanks to Robert Green for the W.C. gift to us yanks.   ;D I do enjoy American football too - probably watch at least one game per weekend when it's in season.  The size and speed of those guys is insane.  We have some American football players on campus - 18 years old and 230-240 lbs (sorry no kg conversion) with reasonable levels of bodyfat.  True genetic freaks some of them. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: winter on February 19, 2011, 11:37:10 AM
Wow, amazing detail in the answers. thanks for sharing you knowledge, Brian.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on February 19, 2011, 03:53:26 PM
Brian do you find that as you get to lower bodyfat levels your mind plays tricks on you? eg you feel more angry or more emotional? How does your wife feel about the whole dieting process?
Good to see you on here Scott! 
I don't see dramatic changes in mindset as I get leaner, but I do tend to get lightheaded if I go for too long without a meal. When you get far enough along in the diet, there are times when small things upset you, but I always remind myself that I am the one who chose to take this route, and it's unfair to take it out on others.  My wife is extremely supportive of the lifestyle, she doesn't diet with me but understands why I do this and is fine with the hours spent at the gym. As I mentioned, having a supportive spouse is crucial - and she is my biggest fan! 

Thanks Brian it's a real plus for us all to be able to pick your brains.

Do you do anything special to add some interest to your meals? or do you just eat for fuel?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 23, 2011, 03:25:20 AM
Hi Brian - love you articles in the US Natural mag  ;D  Especially the last one about nipple vests, wiping sweat off with the bottom of your vest and flexing the abbs off - Ha guilty - gone back to my Tee Shirts and hang my head in shame.  Mind you I can't train with too much stuff on cause I sweat like a pig.

You mention that you use a Thermogenic - at what stage in your conditioning do you introduce it?
What brand is it - if you can say  ;D
Do you feel any benefits from taking such a product?
If you were infront of plans - would you still incorporate this into your routine?

I agree with you on a long diet - short ones leave you flat, knackered and stringy - and have tried to use a fat burner before now - but have not really noticed any improvements or benefits - so would be great to get your views

Glad you like the article!  I have another one in this next issue of NB&F (just came out here in the US).  I really dislike the egotistical stereotype associated with BB, I actually enjoy staying covered up and not drawing attention to myself while others (typically non-competitors) strut about like they own the gym. 

In terms of a thermogenic, I'm sponsored by Scivation who makes a great thermo called Dialene.  I also love their preworkout product Quake, although I understand it will be revamped and renamed in the near future.  I typically introduce thermos around 10 weeks into the diet, just before a.m. cardio, and then bump it up to twice per day around after about 18 weeks.  At that point, I take the other dose about 30 mins before my workout, along with Quake and rarely have a bad workout on that combo.  The only other thermo that I've tried and liked is Redline by VPX, it opens your eyes after a long day at work too.  I would say if you're using a thermo but not seeing any noticeable bump in energy - it's time to try a new thermo. 

If I felt like I was ahead of schedule, I would probably not introduce the thermo at that time.  One thing I have been pretty good at is taking progress pics as I diet down, so I can always compare to how I looked last year at the same time and see if I'm ahead of or behind schedule.  For the past 4 years, though, I've been consistent in my approach and my condition has dialed in almost exactly on schedule over that 26 week period. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 23, 2011, 03:31:47 AM
One more thing...thought I would share this vid of my old training partner Kurt Weidner deadlifting with the trap bar.  Personally I love the trap bar as it saves my shins from being constantly scraped doing traditional deads.  In my opinion Kurt is the leanest HW in the WNBF, and I've never met anyone who trains harder. 

515 lbs (about 235 kg) for 13 reps.  I know, he didn't completely re-set on every rep, but I've seen him do that as well and it's pretty impressive also. 

http://www.youtube.com/watch?v=7VEkHqlS2dI


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on February 23, 2011, 01:34:07 PM
the only place I have found that magazine was in Guernsey when I was on holiday.

That video of Kurt is immense. Will he compete again?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SteHowie on February 24, 2011, 02:24:03 PM
Scott I oder it from the US - you dont get every mag - but it is great to see and rad about how the guys and girls over there live and breathe the sport.

Kurts form throughout the vid is brilliant and strength is immense. 

Is it easier to do deads with the trap bar in terms of balance and grip?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on February 26, 2011, 08:27:27 PM
One more from my buddy Kurt...405 lbs (180 kg) for 32 reps...http://www.youtube.com/watch?v=Hafd5IPs1xk

Kurt also has an interview on Natural Bodybuilding Radio this week.  His nutrition knowledge really comes out in the end.  http://naturalbodybuildingradio.com/spotlight-on-champions/wnbf-pro-kurt-the-animal-weidner

In the interview, he says he's targeting Worlds this year.  I felt he was placed low in 2009 but the new Mass Round should really help him out this year.  Nobody lives or breaths bbing more than this guy! 

Personally I like the trap bar better - it's easier for me to balance and as I mentioned, my form on traditional deads is not picture perfect.  You do utilize a bit more quad, but it's still a great back builder in my opinion.  Grip is about the same - I use straps when I deadlift, but Kurt never does and you can see his grip didn't fail on that set of 32. 

Oh and Scott - in terms of food, I stick to the basics - I eat pretty much the same thing every day, and only rarely will I even heat up my meals.  I definitely eat for fuel.  I'm not the best in the kitchen, but I do use Mrs. Dash spices on my chicken and a good portion of hot sauce (0 carb of course) on several of my meals.  Mustard with tuna is something else I've come to enjoy. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on February 28, 2011, 09:08:42 AM
Kurts got a great video library on his website, he is truely a beast when it comes to weight for reps.
I managed to pick up nb and f on the isle of wight so not sure what the criteria is for places to get it in?!

Brian, in your diet on your website it looks like the only solid fat source u get in during your diet is yolks from eggs. All the rest seem to come from whatever is in food (ie extra in oats)
 Do u take an extra sup for this or am I missing something?

Thanks for your last reply, I have developed a programme to get the best out of those two lifts. (Squats and deads)

Also just a question about your competition-
There is a chap I have seen compete in wnbf shows, francisco monte(can't remember the last bit of his name!)
If he did the worlds as a light or middle, how do u think he would fair?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: daveybriggs on February 28, 2011, 12:40:35 PM
brian, do you still get nervous in the run upto a show and do you pay much attention to your competition in the run up?

also are there many mind games backstage at the WNBF shows?


fransisco Montealegre i think it is bull

(http://www.naturalbodybuildingevents.com/profiles/pics/Francisco_Montealegre-005.JPG)



Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on February 28, 2011, 01:29:35 PM
That's the fella davey! Yeah I only ask becasue he beat clarida the year shaun won the worlds. Brian has also mentioned that there are guys he has not faced off with in the wnbf yet.

Give yourself a break brian...world dominance on a number of occassions is a decent achievement :D!


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: dan236 on February 28, 2011, 04:08:58 PM
If I remember rightly, Francisco works super, super hard. I think I saw his weight sessions last for nearly 2 hours due to the amount of reps & sets he does!.. I could be mistaking him for someone else I read about though..


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on March 02, 2011, 03:57:25 AM
Kurts got a great video library on his website, he is truely a beast when it comes to weight for reps.
I managed to pick up nb and f on the isle of wight so not sure what the criteria is for places to get it in?!

Brian, in your diet on your website it looks like the only solid fat source u get in during your diet is yolks from eggs. All the rest seem to come from whatever is in food (ie extra in oats)
 Do u take an extra sup for this or am I missing something?

Thanks for your last reply, I have developed a programme to get the best out of those two lifts. (Squats and deads)

Also just a question about your competition-
There is a chap I have seen compete in wnbf shows, francisco monte(can't remember the last bit of his name!)
If he did the worlds as a light or middle, how do u think he would fair?

Thanks Bull, glad to hear my thoughts are useful! 

Regarding the dietary fats - I do get trace amounts in foods like chicken / beef / even oats, but the main sources of fat I have in my diet are almonds and peanut butter.  The diet on my website is a bit dated - I really should update that.  I find that 1 tbsp of PB at night helps me sleep, even if it's only about 8g of fat.   I should note that I do take supplementary fats - Scivation makes 2 kinds that I like:  EFAs (Essential Fatty Acids - mix of Omegas) and Sesamin.  Of my 40g per day, roughly 10g of fat is in pill form.  I take those with non-carb meals. 

Regarding Francisco - I've not met him in person, but I've always been VERY impressed with the pics I've seen.  In fact I think he should have beaten Helaire for the overall at the U.S. Cup last year.  I wish he would do Worlds, although in a 3 class format I think he'd be pushing to be in the MWs.  Great legs, excellent arms and his conditioning is always where it needs to be.  The only weak point from what I can see is his back, but I'm sure he's working on it.  I actually don't think the guy has lost his class yet - he has at least a couple of class wins in the WNBF, which is impressive!  And yes, he is certainly one of the guys I'm talking about when I say the WNBF has many excellent competitors that I've not faced on stage - Clarence McGill and Jon Harris being a couple of others. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on March 02, 2011, 04:09:33 AM
brian, do you still get nervous in the run upto a show and do you pay much attention to your competition in the run up?

also are there many mind games backstage at the WNBF shows?


fransisco Montealegre i think it is bull

(http://www.naturalbodybuildingevents.com/profiles/pics/Francisco_Montealegre-005.JPG)


Davey,

Yes I do still get nervous before a show - I don't think I'll ever completely lose those butterflies!  I rarely sleep the night before.  I'm typically pretty confident in the physique I'm bringing to the stage but the anticipation is one of the things I love about the sport, so I wouldn't change that. 

Honestly I don't pay much attention to my competition.  We never even know who will be in any of the classes until the Friday before the show anyway, so it doesn't do any good to worry about it.  Sometimes my friends will send me links to comments made by some of the competitors - in fact I think both Jim and Shaun went on Natural Bodybuilding Radio before Worlds last year and declared they were bringing their best ever physique to the stage - but all that really does is fire up your competition.  I really only focus on me and my shortcomings - and as one of the articles on my blog indicates, failure is a GREAT motivator. 

The atmosphere backstage at Worlds is great.  The comradarie at WNBF shows is something I've really come to enjoy.  Even monsters like Martin Daniels gladly pose for pics with anyone who asks, and although we all want to do well there's never any "bad advices" being given.   


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SteHowie on March 08, 2011, 09:04:53 AM
The questions seem to be drying up so we can now ask the difficult ones!!

We all think that wining is the pinacle - but how do you cope with coming down after a long diet, winning the World Champs and getting on with normality?
What emotions run through you and do you contemplate on your achievements?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Adam on March 09, 2011, 08:16:09 PM
Hi Brian  great to have the opportunity to fire a question at you. 

From looking on your website  i see that you do your cardio pre contest early morning.   Is the steady state cardio ? and if so what form is it in ?   

I also see that you have very small amount of whey and oats pre cardio.  Do you still believe in doing this ?  If so do you still have the same amounts as shown on your website, how soon before the start of the cv do you have the meal , and if using fat burner supps when would you fit these in before cv. 

Thanks for reply Brain   


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on March 15, 2011, 02:45:24 PM
Brian what do you think seperates you from second place? what do you feel make you  a champion? mind set? diet?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on March 17, 2011, 03:37:34 AM
The questions seem to be drying up so we can now ask the difficult ones!!

We all think that wining is the pinacle - but how do you cope with coming down after a long diet, winning the World Champs and getting on with normality?
What emotions run through you and do you contemplate on your achievements?

Wow sorry for the delay guys - I had a chance to go to the Arnold Classic a few weeks ago and see the "other" side of the sport - mind boggling in that most of the IFBB guys are my height but 80-100 lbs bigger.  I was fortunate to represent Scivation at their booth - we must have had 8-10 natural pros there, it was a really good time.  Will try to write up a few thoughts on that when I finally fight my way out from the work that piled up!

SteHowie, winning is certainly important.  It's something we all aim for and frankly I wouldn't compete if I didn't have the drive to win.  Coming down after a long diet is something I look forward to - my wife and I visit all the restaurants I was craving during prep over the first few weeks post-contest!  I think it's important to have a plan (both diet and training) and put it into place soon after the competition is over.  It typically takes me a few weeks to come up with a split for the offseason, but I incorporate more food immediately, and of course have as many cheat meals as I crave.  We all make numerous sacrifices during prep and I try to make up for some of the selfishness by spending lots of time with family & friends immediately after. 

I haven't yet won the WNBF World Championships - you'll have to ask Jon or Brandon how that feels!  A class win is nice but of course the overall is what everyone is aiming for.  I do feel a sense of accomplishment, especially this last year after not winning the class in 2009, but it quickly washes over as I think about what I need to do to improve.  I am proud of my placings with the WNBF, but I think what makes a true champion is always seeking more and never being satisfied.  I think some of the students here at school are more proud of me than I am of myself!  It was neat to see myself on the poster for the latest NB&F mag (see the blog on my site for a pic), but I've never been one to really crave attention.  So, the return to "normality" sits quite well with me.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on March 17, 2011, 09:13:37 AM
A real champion mentality an dno doubt the reason why you improve year on year!

Brian who else is on team scivation?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: merve500 on March 18, 2011, 07:33:49 AM
Hi Brian  great to have the opportunity to fire a question at you. 

From looking on your website  i see that you do your cardio pre contest early morning.   Is the steady state cardio ? and if so what form is it in ?   

I also see that you have very small amount of whey and oats pre cardio.  Do you still believe in doing this ?  If so do you still have the same amounts as shown on your website, how soon before the start of the cv do you have the meal , and if using fat burner supps when would you fit these in before cv. 

Thanks for reply Brain   
Also would you advise the oats and whey for all bodybuilders, e.g heavy weights or is this somthing that just works for you?
many thanx


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 02, 2011, 08:36:04 PM
Hi Brian  great to have the opportunity to fire a question at you. 

From looking on your website  i see that you do your cardio pre contest early morning.   Is the steady state cardio ? and if so what form is it in ?   

I also see that you have very small amount of whey and oats pre cardio.  Do you still believe in doing this ?  If so do you still have the same amounts as shown on your website, how soon before the start of the cv do you have the meal , and if using fat burner supps when would you fit these in before cv. 

Thanks for reply Brain   

Sorry for the delay guys!  Finally have some time to get on here again.

Adam, I do mostly steady state cardio - walking on an incline treadmill is my cardio of preference.  20 - 25 minutes at a reasonable incline, hands off the handle rails!  I throw in some High Intensity stuff when I feel like I'm stagnating, but only did it maybe 3 times throughout this whole last prep. 

And yes, I still do have a small amount of oats / whey before cardio.  The whole idea of fasted-state cardio has pretty much been de-bunked for natural bodybuilders.  I have tried it before and sometimes feel light-headed if I do cardio on a completely empty stomach, so now I just make sure that meal fits into my daily macros.  I take it at my house, then head to the gym - so maybe 20 minutes before starting.  I will throw in the thermogenics at the same time as the meal.  With such a small amount of food I don't think there's much interference. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 02, 2011, 08:46:19 PM
Brian what do you think seperates you from second place? what do you feel make you  a champion? mind set? diet?

Well I have been in second place a couple of times and have yet to taste that overall so I'm not sure I'm qualified to answer this question!

I do think the extensive time dieting is something that most of my competition doesn't do, so that probably helps set me apart to some extent.  I'll never be as muscular or strong as some other guys like Doug Miller or Kurt Weidner, but I train as hard as I can and enjoy pushing myself to extremes when I train.  I also enjoy the mental side of the sport, thinking through how to make off-season improvements or to get that additional 1-2% improvement in conditioning are fun topics for me.  I think my academic training is beneficial here. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 02, 2011, 08:51:09 PM
A real champion mentality an dno doubt the reason why you improve year on year!

Brian who else is on team scivation?

I am guessing that Scivation sponsors more natural bodybuilders than any other supplement company.  At the Arnold this year we had Rob Moran (WNBF Pro, won overall at California show in 2010), Tommy Jeffers (IFPA Pro, won overall at Massachusetts show in 2010), Ron Parmeter (IFPA Pro, 2nd place in NY Pro show in 2010), Layne Norton (IFPA Pro, HW class winner at IFPA KC show in 2010), myself, and Kurt Weidner.  They also sponsor some up-and-coming amateurs as well as some powerlifters.  Great company and great products!  I used them for 4+ years before becoming sponsored by them. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 02, 2011, 08:55:22 PM
Hi Brian  great to have the opportunity to fire a question at you. 

From looking on your website  i see that you do your cardio pre contest early morning.   Is the steady state cardio ? and if so what form is it in ?   

I also see that you have very small amount of whey and oats pre cardio.  Do you still believe in doing this ?  If so do you still have the same amounts as shown on your website, how soon before the start of the cv do you have the meal , and if using fat burner supps when would you fit these in before cv. 

Thanks for reply Brain   
Also would you advise the oats and whey for all bodybuilders, e.g heavy weights or is this somthing that just works for you?
many thanx

Not sure I follow the question - I use oats and whey (small amount) pre-cardio in the morning, but have a more hearty meal (lean ground beef & rice) before my weight-training session in the afternoon.  I try to train heavy throughout prep, but again - it's all relative.  I do think nutrient timing is important for all bodybuilders, but finding that optimal combination will probably vary by person.  I know Kurt is big on flank steak and quinoa pre-workout, and also has good results with simply chicken, broccoli, and oats. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 18, 2011, 06:56:27 PM
Hi everyone,

Thought I would share this video of me doing some sumo deadlifts in the depths of my off-season.  Here is 495 lbs (225 kgs) x 12 reps.  I am much better at sumo than traditional deads, not sure why exactly.  I was pretty happy with this lift as it is a personal record for me, and I think I'm making some good gains this off-season.  Cheers!

http://www.youtube.com/watch?v=NusNGuHac7o



Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: MJP on April 18, 2011, 07:28:06 PM
Very impressive lifting, Brian, you made them look easy.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Damo NY on April 18, 2011, 08:05:48 PM
Beast!


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on April 18, 2011, 08:42:50 PM
Jesus you aint no light weight!

seriously though brian looking thick and great technique on the deads. do you find that hits the upper backs more so with the narrower grip? whats it like on the lower back? i have not tried them


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: zambo on April 19, 2011, 06:19:01 PM
wow great lifting brian you put some serious size on off season too! I haven't seen sumo dead lifting before
but Im now gonna have to give it a try, it looks like it puts slightly more emphasis on glutes, quads & hams compaired to traditional deads?

congratulations on defending your title last year, your physique is one i aspire too, i only hope to one day grace the same stage with you


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on April 20, 2011, 11:56:50 AM
I think they look good fun. I think i will give them a bash on Tuesday. Great stuff Brian


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Zid on April 20, 2011, 12:27:38 PM
Watch those toes though, Brian ;D

Great lifting


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: BW on April 23, 2011, 07:46:50 PM
Thanks for all the kind words fellas!  Yes, I do find these target the upper back just a bit more, but mostly recruit more hams & quads than traditional deads.  Honestly I was a little perturbed that my lower back didn't get very sore from these, so I'll probably go back to traditional deads next time. 

And yes, I do have to watch out for the toes!  Although I am very happy with these:  http://www.vibramfivefingers.com/index.htm; when I was deadlifting in Chuck Taylors I found my feet slipping to the side on these sumos.  I use the Vibrams on all my squat and deadlift days, and will probably never go back to "normal" shoes. 


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: ironman8375 on April 25, 2011, 02:46:15 PM
Hi everyone,

Thought I would share this video of me doing some sumo deadlifts in the depths of my off-season.  Here is 495 lbs (225 kgs) x 12 reps.  I am much better at sumo than traditional deads, not sure why exactly.  I was pretty happy with this lift as it is a personal record for me, and I think I'm making some good gains this off-season.  Cheers!

http://www.youtube.com/watch?v=NusNGuHac7o



Hi Brian

Thank you for taking the time to share your knowledge with us.
After looking at your deadlift video, I wanted to ask you if you put a lot of emphasis on the negative part of the deadlift? Do you try to keep it as controlled and slow as possible?
Thanks for your reply


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on April 26, 2011, 12:28:36 PM
Brian do you use and Diet drinks like crystal light or diet cola? or do you stick to plain old water?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SteHowie on April 26, 2011, 04:32:18 PM
WOW - it is worth checking out your 1 week out video as well - that is an awesome spectacle and no way looks like a lightweight.


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: thebull on May 29, 2011, 11:39:27 AM
WOW - it is worth checking out your 1 week out video as well - that is an awesome spectacle and no way looks like a lightweight.

Yeah thats a great vid! dryer than my washing!


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on January 21, 2012, 02:55:22 PM
Hello Brian
After becoming a father do you still have the desire to compete in the worlds this year?


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on November 14, 2012, 02:51:09 PM
Brian won again at the weekend. Fantastic record


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: Wolverine on November 15, 2012, 06:00:47 PM
I don' think Brian is listening  ;)


Title: Re: Brian Whitacre, WNBF Pro World LW Champion
Post by: SCOTTGALTON on November 16, 2012, 06:48:47 PM
shame, i was posting so others know how he did ;D