How did you get started in bodybuilding/fitness after you retired from the NFL?
I was contacted by a representative for muscletech and he explained to me that they were looking for someone who represented more of a Fitness/performance look. Someone who looked like a fitness professional but also had the knowledge to take on a performance coach role as well. With my past NFL experience and experience training athletes I was a solid fit.
How did training you did for football influence the way you train for fitness?
It is a very simple concept actually. In football we train for a specific goal or purpose. The way I train for fitness is exactly the same. I have detailed goals I am trying to achieve in everything I include into my workout programs. To be brief I train my body so that it can be used directly towards any activity. I want to be able to run faster, swim better, jump higher, be stronger. So I take into account all of these variables and apply my workout around benefiting each one in some way.
Can you give us a sample of your routine?
I like to warm up first before I do anything so I start with a dynamic warm-up. It consists of a few different things to wake up my neuromuscular system before I place a certain body part under any type of load. Things like leg swings, hip mobility, butt kicks, band walking would be used on a Leg day. From the dynamic warm-up I would move onto an interval or HIIT style circuit. Again, on my leg day I like to do the versa-climber for 12 rounds of 20 seconds of work as hard as I can followed by 1:1 :1:2 work/rest ratio.. Then I will move on to strength training. I like to stay moving during my workouts with very little rest so I pick two exercises back to back for 4-5 sets then move on to another two exercises. It looks like this; Stiff Leg Deadlift/Reverse lunges, back squat/SL leg curl, Sumo Deadlift/cable pull throughs.
What kind of music do you listen to when you are working out?
I listen to Motivational speeches I converted from youtube. Lots of Muscle Prodigy, Eric Thomas, Anthony Robbins
We all have at least one, what is the most embarrassing song on your iPod?
I honestly have so many its hard to say.
What does your diet look like when you are trying to get lean?
I am very fortunate to have my nutritionist Adele Friedman do all of my meal plans. I have worked with her for many years and she is constantly taking my physique to new levels. When I am getting lean my diet consists of lots of veggies like kale, bok choy, asparagus etc. in combination with lean organic proteins like Bison and chicken.
List the top 10 foods we would find in your kitchen:
chicken,bison,kale,asparagus,bok choy, rice, turkey, salmon, steak, eggs, Quinoa.
What kind of cardio do you like best and why?
I like HIIT training the best. My body responds well to it and I haven’t found anything else that replicates the same intensity as a game day performance does. Its also extremely efficient on time which I have very little free time.
If you could give somebody only one bodybuilding tip what would it be?
After mastering Control of your movements, TIME UNDER TENSION.
Favorite cheat food?
Chicken and waffles from Prime 112 in Miami Beach. It’s what dreams are made of.
Do you take any supplements?
Yes, I currently take Muscletechs Neurocore pre-workout and phase 8 protein post workout.
What does the future hold for you?
Working on my second book and a dream project. Top Secret.