Posted 04 June 2012 by Interview:

Marc Megna

How and when did you start training?

As a child, I wasn’t very athletic, let’s face it I was never picked to play on any teams. I was lazy, very out of shape and had the self-esteem of a wallflower. One summer my grandfather took me to the local boys and girls club to teach me how to weight train. It was strange but I felt better after each training session and I was hooked on the feeling. The next summer I begged my mother for one thing as my birthday gift, a 1-year membership at the local gym. Until this day I will tell you that decision changed my whole life (way to go mom!). Fitness and health became a priority, it was my ultimate escape. My freshman year in high school something happened and my body caught up to my work ethic and the rest is history. With my new found confidence and athletic ability, I wanted to play every sport I could including Football, Ice-hockey and Baseball etc. I loved to move and be active. Eventually I focused on just one, Football. I was offered a full scholarship to play ball at a great school and became a two-time All-American athlete. I ended up getting drafted by the New York Jets and played in the league for a few years. I was coached by NFL greats like Bill Parcels, Bill Belichick, Pete Carroll and Dick Lebeau. Towards the end of my pro career I was training with a group of teammates based on programs I had designed. One of my teammates turned to me and said you should be getting paid to do this. It was like the light bulb turned on. I can continue to do something I love and get paid to do it! SWEET!

I went on to get certified by the National Strength and Conditioning Association and have evolved into the foremost strength and conditioning coach based in Miami. I have been fortunate to have trained and studied under some of the top strength coaches in the world like Mike Woicik, John Lott, and Pete Bommarito.

As a Muscletech sponsored athlete what advice would you give to anyone looking to get sponsored in the fitness industry?

I think it’s a tough industry to break into. Many people are into training and nutrition but there are a limited amount of quality companies, that means opportunities are tough to come by. A prominent person in this community once told me “It’s easy to find a fitness model. These days you need to offer more than that. Most importantly companies are looking for an education, degree, certification, competitive sports career, who you train or work with etc. Try to offer a package that is strong and diverse.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

Set a goal date. This is probably the quickest and easiest way to hold yourself accountable. If I know I have a shoot or an adventure race I usually put in the work because I hate to lose more than I like to win lol.

Do you listen to music whilst training?

I have been converting you tube links to Mp3’s. Most recently I have converted a collection of motivational and Inspirational speeches that help me focus and remind me why it’s so important to give every ounce of energy in my body. I often plug my ipod into the sound system and let it play through the whole gym. Most people really appreciate the energy it offers.

What do you think about when you have
to dig deep and push out that last rep?

I usually think about my upbringing and where I came from. When I was young a lot of people didn’t take me very serious because I lacked motivation, athletic skill, and confidence. Lots of kids picked on me and gave me a really tough time. I hated being treated like an outsider. My mother told me that someday I would be a great athlete and play pro sports so I had to get involved. Turns out moms know best. I started participating in youth sports and enjoyed them very much. I wasn’t the best by any means to the contrary I was probably the worst. However I always put forth my very best effort and wanted to be better. As it turns out I enjoyed practicing and this benefited me greatly. When the other kids would leave practice I would stay extra time and keep working on my skills. Sometimes I ended up staying 1 or 2 hours. There were times my mother would have to come find me at the practice fields. This helped me improve at a rapid pace. My skills began to catch up to my work ethic and then I started to have a great time playing all the sports I participated in. I enjoyed Baseball and also liked the fast pace and checking in Hockey. But when it came to Football I thought it was the greatest thing going.

I finally had an outlet for all my frustrations and extra energy. I loved the fact that I could find the guy with the ball and hit him as hard as I could. The feeling was simply amazing! I now envision all the people who bullied me. It really gets me going.

Free weights vs machines what do you feel are the pros and cons of both and which do you prefer?

Both offer great pros. I feel that any type of resistance can be manipulated to be challenging. If you have an understanding of which joint axis you wish to use it becomes easier to work the muscles that manage those joints.

What are you most proud of?

Playing in the NFL. Not because it’s the highest level for my sport, but because so many people told me it was not going to happen. When I was in high school I had a quote taped to my locker that read, “The greatest pleasure in life is doing the things that people say you cannot.” It all comes down to what’s important to you and what your willing to sacrifice to get there.

Do you bulk and cut or stay lean year round?

I don’t really bulk. When I was playing Football I got as heavy as 270 lbs. I now weigh around 210 lbs. I feel better a bit lighter. Also my body recovers quicker when I eat clean and pay attention to the quality of nutrition in my food. I carb cycle from high, moderate, and low days. I work very closely with my nutritionist Adele Fridman who is the most knowledgeable I have ever worked with. Adele pays very close attention to detail and monitors progress through pics, strength when training, and time out.

What types of cardio do you do?

HIIT (High Intensity Interval Training) and steady state. I try to do HIIT 3 times weekly using different machines (i.e. Treadmill incline sprints, Versa Climber, Jacobs ladder, every once in a while I throw in some rowing) I will add in some steady state on active recovery days or before a shoot.

What is your training routine like?

It depends what my goals are. For photo shoot based work I like to hit 1 body part per day doing up to 15-20 sets for each body part, sometimes more. I do lots of reps with the heaviest weight I can find but always making sure I maintain proper form. I’ll mix steady state with High Intensity Intervals for morning cardio sessions. When not prepping for a shoot I do more sprints, swimming, and basketball.

Sample Routine Here.

What is your diet when trying to
get in peak condition?

My diet is pretty intense and it’s come a long way. I have some great people in my corner. Adele Fridman gives me a very detailed and structured plan tailored to my needs and goals. She has helped step my game up and provided me with so much knowledge in regards to achieving optimal body composition. Will Latif at measures, preps, and delivers my food daily. Our fitness community understands how much time this saves me, it is a fantastic service.

Sample Diet:

Meal 1:
7oz turkey breast, 1 cup collards steamed, 1 tsp olive oil, 1 cup oatmeal cooked, 1/2 tsp fish oil mixed with water and grated ginger

Meal 2:
8oz AAA beef, lemon, ground or chilli pepper, 1/2 cup brown rice, 2 cups steamed rapini and 1/2 tbsp. olive oil, and peppermint tea, 1/2 tsp

Meal 3:
7oz chicken breast, 1 sweet potato cinnamon, 1 cup cucumbers mixed with vinegar, 1 B complex 75 and 1 serving ALA

Meal 4:
7oz halibut, 1 cup cucumbers mixed with vinegar, peppermint tea and 1/2 tsp fish oil mixed w/water

Meal 5:
8oz salmon, lemon dill, 1 cup steamed collards w/vinegar

Meal 6:
8-10 egg whites, basil 1 cup steamed celery mixed with vinegar, chamomile and lavender tea, 1 serving GABA, BCAA, Creatine, Vit C or antioxidant blend, 1 serving omega 3 and 1 serving probiotic

Who are your favorite athletes, bodybuilders
or fitness models?

Melanie Tillbrook, she’s a smoking hot fitness model I see everywhere. lol

What supplements do you use if any?

Pre workout I use NaNovapor (fruit punch) and Post workout I use Post-NitroTech (fruit punch) with coconut water and freshly squeezed grapefruit. I also use Muscletech Proto-type Branch Chained Amino Acids. Fish oil, Maca, geen tea extract.

What top 3 tips would you give to anyone
wanting to get CutAndJacked?

  1. Have a goal.
  2. Have a plan to get there.
  3. Commit.

Marc Megna

Height: 6’2 , Weight: 210

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