How I Got Started

I got turned on to weight training when I was a senior in high school. I did it in order to prepare for Marine Corps boot camp. I really had no idea how to train properly, but I did see some great results. While I was in the Marines I still trained but I had no intention of pushing my body to any extremes. My main goal was just to maintain some strength for my job as an infantry scout.

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When I left the Marines I decided that I wanted to put on a bit more weight, since I no longer needed to stay within military regulations. I started using a training theory called "power bodybuilding", which uses both compound movements as well as dynamic movements. My intention was to grow larger and increase my strength, both of which I did. Since then, I haven't looked back.

Civilian Life To Military Life
What Is The Hardest Part?

The hardest part has been transitioning from a military mindset to a civilian mindset. No longer were there orders to follow, or people checking up on me. I have to rely on myself.

I no longer have a squad to fall back on if I need support. Also, the way I address my civilian employees is completely different. In the Marine's we were a bit more blunt about things, but in the civilian world you have to be careful how you address someone.

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Ian McGugh Performing Presses At Camp Pendleton.

The Biggest Obstacle Of A Military Lifestyle

The hardest part of leading a military lifestyle is being away from family. I think any service member who has been deployed overseas can attest to this. It is just hard to know that your family is so far away, and you can not be there for them if they need you.

Workout Plan

When I was in the Military I used weight training sparingly. I was really big into more body-weight movements and cardiovascular training.

Sample Circuit Workout:

• 30-40 min run
• Pull-ups forward grip (sometimes weighted), max effort
• Push-ups (different variations), 50-100 reps
• Bodyweight squats, 100-150 reps
• Flutter kicks, 2-3min
• Treadmill run/sprint, 5min
• Pull-ups reverse grip, max effort
• Static lunges, 50 reps each leg
• Push-ups (different variations), 50-100 reps
• Plank, 2-3 min

Repeat this circuit one or two more times, and complete this circuit 2-3times per week.

Click To Enlarge.
Plank.
Video: MPEG (1.1 MB) - Windows Media (302 KB)

Click Here For A Printable Log Of Circuit Workout.

Sample Weight Training Workout:

When I incorporated weight training, I did full body training.

• 15min run
• Squat 5x10-12 reps
• Standing shoulder press 5x10-12 reps
• Calf raises 4x15 reps
• Deadlift 5x10-12 reps
• Bench press 5x10-12 reps
• Dumbbell curls 4x12 reps
• Skull crushers 4x12 reps

Complete this routine two times per week.

Click Here For A Printable Log Of Weight Training Workout.

Click To Enlarge.
When I Can't Get To The Gym...

Nutrition Plan

Diet Plan:

6:00 a.m:

• 8-10 egg whites
• 1 cup rolled oats

9:00 a.m:

• 40 gram protein shake made with water

11:30 a.m:

• 8oz. chicken breast
• ½ cup brown rice
• salad

2:30 p.m:

• 8oz. chicken breast or orange roughy
• ½ cup brown rice
• 1 cup broccoli

5:30 p.m:

• 8oz. ground turkey or steak
• 1 cup broccoli
• salad

8:30 p.m:

• 10 egg whites with one yolk
• or 40 gram protein shake made with water

Supplements

• Multivitamin
• Hot-Rox Extreme
• Fish oil
• BCAAs
• ZMA
• ON Classic Whey

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Future Bodybuilding Plans

Once I graduate from school I plan on competing in bodybuilding. It is too much right now for me to focus on training, school, and work all at once. I also plan on using my competition experience to help aid a personal training company that I would like to start. I think I could inspire others to get into shape or just improve their health.

Favorite Bodybuilders

I am a fan of Lee Priest, because of his no nonsense attitude and great personality. I am also a fan of Johnnie O. Jackson, Dorian Yates, and Skip La Cour.

I Am A Fan Of Lee Priest.

One Tip For Other Bodybuilders In The Military

It is tough to maintain a regular workout schedule while in the military. Stay focused and get to the gym when you can. If you miss a day, don't sweat it. Chances are you need the time to rest anyways.

Click To Enlarge.
Ian McGugh Performing A Humvee Pull At Camp Pendleton.

military_bodybuilder@bodybuilding.com

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