Name: Melih F. Cologlu
Residence: Boynton Beach, FL
Weight: 207 Contest – 227-232 Off Season
Personal Trainer, Online Competition Prep Coach, Pro Fitness Model
I just won the 2011 Eastern USA Men’s Physique Champion which is the new addition to NPC. Shortly after this event I became a sponsored athlete of Team Monsta : http://www.monstaclothing.com/index.php?main_page=pangea&ppg=melihcologlu
Competed in Muscle and Fitness Cover model search during the Olympia week this past September which led me to be a part of the www.ironlifeforever.com team. (Best apparel in the industry). I am a fitness model for adept studios (they know fitness photography!)
Qualifying for Team Universe and North Americans. I am still debating over which one to do in order to take a shot at getting my pro card.
When did you get started with fitness?
I competed in NCAA division 1 sports in college for USC and St.Francis college. Competed in swimming and waterpolo (basically football in the pool), a big time contact sport. The sport specific training had a weightlifting program as well which I loved doing more than the actual sport themselves. After college I met my beautiful wife and we started our personal training business. I have been very busy for the past 8 years building a good clientele. And the past 2 years I got into competing.
What drives you to be so fit?
I am very driven by the thought of improving everyday and getting one step closer to my goals. Also, my wife Ashley is a 100 percent behind me with achieving all my goals. She helps me through the workouts and food prep. One of the biggest motivating factors is setting short term goals and this allows me to stay on track!
What has been the hardest obstacle for you to overcome?
The biggest obstacle for me is the bulking cycles. My body type only responds to a specific high calorie diet that I have found through trial and error throughout years. I sometimes have to force that last piece of turkey knowing that muscles are only going to grow with proper protein intake.
Could you tell us about your current training program?
I currently follow Precision bulking and precision cutting 5*2. This is an extremely effective program that allows you to constantly trick your body into new growth. To learn about my new system visit: www.ironlifeforever.blogspot.com
I strongly believe in a 10 day split. With this 10 day split I train each body part 2 times every 10 days. I found that this works great for me as far as proper recovery and taking the times to work on my weaknesses goes. One interesting factor to my workout is that I pair chest and back, biceps and triceps, quads and hams together. It was difficult in the beginning but once I got used to it, the results came fast. I train everyday through these 10 days however every 5th day is abs, obliques, and cardio ( I consider the ab/cardio days my off days).
What does your diet look like?
I eat 7-8 thousand calories off season. As much as that sounds, my body type only responds to high calorie diets to add mass. I would not recommend this to everyone since different body types respond to different diets. Bulking cycle diet contains a lot of reduced fat peanut butter, thin crust wheat pizza, at least 30-40 ounces of white meat(fish, chicken, turkey, some red meat allowed), vegetables, total of 8 scoops of protein shakes taken periodically and 6-10 egg whites. I have created a balance with this bulking diet and you have to find out that balance for your own body type.
Do you take any supplements?
I take BCAAs, protein powder, glutamine and some creatine (KRE-ALKALYN by EFX, best Creatine!) I highly believe that supplement timing is extremely important. The 15-30 minute window post workout is extremely important for maximum absorption of the supplements by the body. Supplements must be taken right upon waking, pre and post workout as well as before going to sleep to avoid catabolic reactions.
What Is Your Favorite Body Part To Train?
Chest and Back together!
If you could start back from the first day you started training would you do anything different?
I would definitely have started following the nutrition part of bodybuilding lifestyle a little sooner than I have. That is why when I see younger athletes in the gym that ask for advice, I try to explain to them the importance of nutrition.
Is there anyone in the fitness industry you look up to?
I look up to any athlete that were the best at what they did such as Arnold in building, Jordan in Basketball and Spitz in swimming. And all they had in common was hard work and skill. Talent is something you are born with but skill comes from years and years of hard work and training.
Final advice for readers?
Always set short term goals and have something to look forward to. This way during those tough days, you have that power which will help you get the job done! No successful athletes was accomplished overnight!