OPTIMUM NUTRITION ATHLETE RYAN ROGERSON SPEAKS
WITH THE MULISHA
WITH THE MULISHA
How did you get started into becoming a trainer and getting into performance Nutrition? I used to race motocross professionally, after a serious accident (compression fractured 4 vertabras in my back, broken ribs and a bruised heart) I decided to step away from racing. After my recovery i weighed in at a whopping 135lbs at 6ft tall. I remember looking at myself in the mirror one day and saying to myself "wow, i need to do something about this". I always had a very competitive side and loved to work out, so i kind of felt right at home with the dedication and work ethic bodybuilding/ fitness takes.
What is Performance Nutrition? Performance Nutrition is tailored towards athletes and anyone looking to really take their nutrition seriously. I work with a wide variety of people including professional motocross athletes, marathon runners, bodybuilders, Women's figure/bikini/bodybuilding to 70 year old women who have never stepped foot in a gym before.
How long have you been training for? I started training seriously toward the end of 2006.
What’s your workout routine look like? My workout routine is always changing, I think its very important to constantly switch up your routine to keep your body guessing, and to keep you from getting bored!
Probably my favorite routine is a push/pull/legs routine with 2 days on and 1 off. Im a huge fan of rest pause training and integrate a lot of that into my training. I tend to listen to my body as far as volume goes for instance, if i feel really good that day i might do a few more sets of that exercise.....but if im feeling run down and tired i call it there.
Sample diet? I always eat 5-6 meals per day, high protein/ moderate carbs and fat. Here's a sample day.
Meal 1- 16oz liquid egg whites, 1 cup oatmeal, 1 cup blueberries
Meal 2- 2 scoops whey protein, 2 rice cakes, 1 banana
Meal 3- 8-10oz chicken, 8-12 oz sweet potato, 1 tbsp almond butter, green veggies
Meal 4- Repeat meal #3
Meal 5- 2 scoops whey protein, 2 tbsp peanut butter
Meal 6- 6 whole eggs
My meals depend on my workload that day as well. I usually see on average 8-10 (hour long) clients per day, so if i miss a meal i will just eat a bigger meal etc.
What's your thoughts on Cardio?
I am blessed with having a very fast metabolism and tend to lost weight very quick so i don't need to do to much cardio. Pre contest i usually go up to 45min 4-5 days a week.
As a trainer, what are the top mistakes you see people doing in the gym? The biggest mistake i see is that people do the same thing over and over! They use the same weight they were using a year ago and doing the same exact routine. Whats the definition of insanity? Doing the same thing over and over again expecting a different result.
What advice would you give someone starting out into getting in shape? First things first you need to be following a program, far to often i see people come in and do "what they feel like". That just doesn't work.....Would you build a house without a blueprint? I hope not! Getting set up with a structured program will benefit you the most!
What is your motivation and/or who do you look up to? My motivation is to be the best i can be! Being involved in fitness and staying healthy is a huge priority to me. I look up to anyone who takes the initutive to get healthy and get into shape!
What are your plans for the future?? To continue to improve my physique and to help people reach their physique goals!
How can people contact you if they have any questions? I have a Q&A thread in the forum section, also my website www.rogersonfitness.com or facebook- Ryan Rogerson
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