Military Bodybuilder Of The Month: Tactical Flight

War zones are no place for weakness. Strength is a bodybuilding trait, but in the Army it is the difference between victory and defeat.

When you think you are broken, your body responds. It reminds you that all broken things can be repaired. The military works much like the body. When part of a line, a unit, is broken, it sends reinforcements. The individual parts collect their efforts to return the body to glory, to victory.

When Tiranda Brown went down, she repaired herself. When she fell a second time and her military career was in jeopardy, she doubled her efforts and returned to battle.

This active member of the United States Army just left for Afghanistan. She went as a part of the great military body. Her body is repaired. The Army is stronger because she is part of it.

Name: Tiranda Brown
E-Mail: tiranda1989@aim.com or
  tiranda.m.brown@us.army.mil
BodySpace: I_dare_U
Age: 23  Height: 5'6"  Weight: 154.3 lbs
Years Bodybuilding: 3 1/2
Additional Info: Air Force brat born in Biloxi, MS. Raised in Germany. The place I call home: Harrisburg, PA.
Favorite Body Part To Work On: Legs

Military Background

Branch of Service: Active Duty Army
Years of Service: 4 years
Tours of Duty: 2
Rank: E4/ SPC
MOS: 15P Aviation Operations Specialist
Awards, Medals, Decorations:
  AAM (Army Achievement Medal)
  GCM (Good Conduct Medal)

Q
How did you get started?

I was always active growing up, and in my senior year of high school, I took a BFS gym class. All the girls called me crazy because that was a gym class "for guys." At the time I did not know that BFS (bigger faster stronger) was a preseason football training gym class. From day one I was hooked. I became addicted to weightlifting and the physical changes I saw.

What is the hardest part of making the transition from civilian life to military life?

The hardest part transitioning from civilian to military life is being away from family and friends. You have to adapt to your surroundings and trust the people to your left and right as family.

You were injured while serving. How does the military handle injuries and post-injury care?

This question makes me laugh. I have been injured twice during my military career. I broke my patella and had knee surgery in 2010; in 2011, I broke my arm in three places. When you are injured, the military will do everything it can to get you back out on the front line. Sadly, this is not always an actual fix but a temporary fix. It is not that Uncle Sam does not care about us soldiers, but if you are injured you are of no use and you can be replaced. I was almost booted out the Army after my knee surgery because I could not pass the Army's physical fitness test. The doctors told me I would never run again and I had the knees of a 40-year-old NFL player. When I broke my arm, the doctors also told me I would never do push-ups or lift as much weight as I did before. You have to fight to prove you are not broken, but are just temporarily out of order. For post-injury care, the military has physical therapy, occupational therapy and every other kind of therapy. The problem is finding the time to properly heal and attend the proper care. Just because you are hurt, the military life style does not stop.

What is the biggest obstacle in living a military lifestyle?

The biggest obstacle in living a military lifestyle is dealing with the loss of a soldier. As a solider, the military tries to train you for anything and everything. But preparing yourself for death is just impossible. It's not easy in civilian or military to see people die, but we have to deal with it as the mission must go on.

While on tour in Afghanistan, how did your training change?

While on tour in Afghanistan my physical training increased. I went from one-a-day workout sessions to three-a-days. I would go to the gym before work, during lunch, and after. I love deploying and being a gym rat. There is nothing over there: no mall, no Wal-Mart, no clubs, so everyone tries to focus on some kind of fitness or education goal. Military training also increases; we stay up longer and get use to four hours or less of sleep. I don't mind the extra workload. It makes the time in a day go faster, which makes the deployment go faster.

Do you think it's more/less difficult for military women to stay in shape, as opposed to civilian women?

I think it is easier for military women to stay in shape verses civilian women. The military is not a job; it is a lifestyle. Being active duty, we are obligated to the ones we protect and serve to stay in top shape. We do not get a choice if we want to work out, it is mandatory. If a civilian woman gains five or 10 pounds, or if she can't run two miles, she doesn't get fired. We do! So yes, it is easier for military women to stay in shape.

What workout plan worked best for you?

It took trial and error to find a work out plan that worked for me but I mainly used Alpha Omega Power Systems' Periodized Bodybuilding Program. I switched it up and do two weeks light to moderate weight, and one week heavy weight. I also alternate from dumbbells to cables so my body does not have time to adjust to one set work out.

Day 1: Chest/Triceps


Day 2: Legs


Day 3: Abs/Obliques


Day 4: Rest/Cheat Meal Day!

Day 5: Shoulders/Back/Traps


Day 6: Morning Distance Run/Evening Biceps
  • Run Run

    Run

    7-10 miles
  • Biceps Curls Biceps Curls

    Biceps Curls

    4 sets of 8-10 reps
    (first set of the first exercise is a warm up)
  • EZ-Bar Curls EZ-Bar Curls

    EZ-Bar Curls

    3 sets of 8-10 reps
  • Dumbbell Curls Dumbbell Curls

    Dumbbell Curls

    3 sets of 8-10 reps
  • Why only 3 sets and 8-10 reps? My wrist is still not up to par since I broke it, so this is a difficult day.


Day 7: Yoga
  • Stretching or Relaxing Yoga

    Stretching or Relaxing Yoga

    40 minutes
  • I often use this day to relax and treat myself, whether it is a pedicure and manicure or a deep tissue message at the spa.

Eating Regimen

Meal 1: 4:45 a.m.
Meal 2: 8 a.m.
Meal 3: 11 a.m.
Meal 4: 2 p.m.
  • Oatmeal

    Oatmeal

    1/2 cup

  • Honey

    Honey

    1 teaspoon

  • I eat light because I head to the gym around 5 p.m.
Meal 5: 4:30 p.m.
Meal 6: 7:30 p.m.
Meal 7: 8 p.m.
Meal 8: 9:30 p.m.
    By this time I'm starting to wind down, but I sometimes get hungry. I always have protein snacks lying around, whether I make it from a recipe out of Her Fitness Magazine or it is purchased. I also snack on walnuts, cashews, or almonds.
Meal 9: 11 p.m. Time for bed!

Which supplements give you the greatest gains?

How I use them: For the long days when I am forced to stay up past 1 a.m., I take one scoop of Optimum Whey French Vanilla at 4:45 a.m., and another scoop post-workout at 7:30 p.m.

What are your future bodybuilding plans?

My future long-term bodybuilding plans are to one day stand on stage at the Arnold Classic and also to gain an IFBB pro card. My plan is to share my story with as many people as I can. I want to motivate and inspire people to get off their butts and make a change in their life. My short-term goals are to enter my first figure competition in late 2013 upon my return from Afghanistan. I want to participate in the Mr. and Mrs. Fort Campbell bodybuilding and figure competition. Another goal/dream of mine is to join the Bodybuilding.com team. I will be participating in the 2012 Military $100K Transformation Challenge with a chance to hold the title of Bodybuilding.com Military Spokes Representative.

Who are your favorite bodybuilders?

Female: Oksana Grishina and Tanji Johnson
Male: Ronnie Coleman and Arnold Schwarzenegger

What one tip would you give other bodybuilders in the military?

Balance is key. As a solider you live a strict lifestyle, but as a bodybuilder you live an even more demanding lifestyle. You can have both. Just stay focused and commit yourself. Be willing to make sacrifices. You can have anything in this world if you just dedicate yourself. Also, remember that you represent the best of the United States of America in and out of uniform, on and off the stage.


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