Posted 17 January 2012 by Interview:

IFBB PRO Stan McQuay

How and when did you start training?

I have always been very athletic doing martial arts since I was a very young boy as well as playing pop warner football and many other sports. Been lifting weights seriously for 20 years now.

What mistakes did you make as a newbie?

With lifting weights, in the beginning I would workout chest and arms 3, sometimes 4 days a week. And my diet was horrible, as I would never eat very much.

In regards to competing… what is your
proudest achievement?

My proudest moments in my bodybuilding career were winning the NPC USA’s and winning my very first IFBB Pro show I entered!

What do you feel are the key factors in making sure you have a smooth contest prep to show up in the best condition possible for a show?

Having no stress and eliminating negative factors in my life. Also, being
prepared by planning ahead.

Do you listen to music whilst training?

If so what’s currently on your playlist? Music is a very important factor in my training regimen. I usually listen to energy music such as progressive house. I will switch it up and listen to older rap music as well…… stuff from the 90’s!

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

“this is do or die” or I tell myself “the guy standing next to me on stage didn’t quit on this rep!”

Do you still train in Martial arts?

I haven’t been training any martial arts since my last Jiu Jitsu competition, which has been several years, but I plan on getting back this year!

What tips would you give to anyone struggling
to stay consistent?

You have to ask yourself what is important in your life. Do you want to take care of your body and your health? Do you want to make a change in your life and your physique? Too many people make excuses as to why they “cant” or how they “don’t have time”. If your body and health is important to you, then make it a priority and become consistent.

What does your diet consist of when trying to
get in peak condition?

When I am very close to completion time and my body is in peak condition, my protein sources consist of eggwhites, omega 3 eggs, white fish such as Cod, halibut and tilapia. For carbs my body reacts well from white rice and yams. For veggies I eat green beans, asparagus and I use a supplement called Green Vibrance, which is powdered greens.

How much time do you usually allow yourself
to cut after a bulk?

After bulking up, I can usually get into shape for a show in 8 weeks, but my whole philosophy has changed since turning PRO. I don’t see it as cutting up and trimming down for a show. I will actually get bigger, harder and more cut as I get closer to a show. So my entire prep is now usually 20 weeks. I don’t really let myself get fat or sloppy like most of these guys do during their “off-season”.

How much cardio do you do in offseason, and how much do you do in the weeks closest to a competition?

If I’m not prepping for a competition, I will keep my cardio to a minimum, say 2-3 days a week first thing out of bed. However, I will have many training sessions with non-stop drop sets, supersets and monster sets. This keeps my heart rate elevated like crazy and helps keep my body fat low. As I get closer to competition, I will hit 30-45 minutes of fasted cardio first thing out of bed and depending on how my conditioning is, sometimes will also do cardio post workouts anywhere from 30-45 minutes.

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

To be well rounded I definitely believe in using a blend of both machines and free weights.

What is your training routine like?

My training split varies every few weeks. I change my routines and bodyparts around constantly to prevent the body from getting used to any particular pattern. Shocking the central nervous system with various types of training works great! Not just using set patterns and cadences with lifting, but variable sets, speeds as well as weights and plyometrics all confuse the body and keep me in shape.

Who are your favourite athletes, bodybuilders
or fitness models?

My favorite athletes are anybody who competes in the IRONMAN triathlon! Those guys are BEASTS!! True athletes. I very much admire Georges St. Pierre (GSP), the UFC welterweight world champion as he has an unparalleled work ethic. Now as for bodybuilders, I admire the physiques of guys like Frank Zane, Lee Labrada, Shawn Ray and Chris Cormier…… guys with symmetry and aesthetics. I have always tried to mold my body into a Greek God like these guys.

What supplements do you use?

I have used many and most supplements out there. But the staples of supplements that I will use and have my clients use are: BCAA’s, L-Glutamine, Fish Oils, CLA, Multi-vitamins and of course Protein powders.

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

1. Give 110% when training, but train with form and technique
2. Main focus is on eating smart. Study everything that goes into your body.
3. Getting proper sleep and rest and living stress free!

Weight: 200lbs, Height: 5’6


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