2008 Olympia Interview: Roc Shabazz Preps For 202 & Under!

I recently had the pleasure of meeting up with one of the stars of the 202 lb class. Roc has trained hard and is very excited to have an opportunity to square up against those his size! Here's a look into his training, diet, and more!

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Roc Shabazz Interview For The Olympia
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[ Q ] How do you feel about the 202 lb class? You've competed in open classes and in the 202 class this year, what's the differences for you?
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    [ A ] I am very excited about the 202 class. The 202 class is very competitive. It has brought many competitors from other countries back into the competitive area. In the open class, I feel that smaller bodybuilders (when I say, "smaller" I mean in height) don't do themselves justice, because they have to give up condition just to get close to a standard that they can't fulfill.

    There are a handful of bodybuilders that there frame can carry enough mass or give the illusion of mass to be competitive with taller bodybuilders. What happens is they get lost in the open class, 10th or lower.

Roc Shabazz Roc Shabazz
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Roc Shabazz At The 2008 Europa Supershow.
View More Pics Of Roc Shabazz At The 2008 Europa Supershow.

    Every Pro has won before and to bust your butt for 8, 10 or 12 weeks to get 10th because you are too small or lacking condition because you are trying to come in bigger is crushing.

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[ Q ] How do you feel about 2008 so far?
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    [ A ] 2008 has been refreshing. I always thought I was training hard. When I first heard about the inception, I got new vigor and immediately worked to be the best 200 pound bodybuilder in the world.

    The 202 has given me a platform to compete and be competitive with guys that work just as hard but are shorter. If you look at every line up of the 202 shows this year, all the guys are about the same height and same size with the exception of me (Smile!). I'm still the biggest and most conditioned so far! So, it makes for a super competitive show and I think the fans really enjoy it.

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Roc Shabazz Interview!
In this great interview Roc Shabazz, the 2004 Nationals light-heavyweight winner, says he will do very well at the Iron Man.
Author:
David Robson

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[ Q ] Tell me about what went through your head when you learned you'd qualified for the Olympia for the first time this year?
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    [ A ] It was in New York. They only called back the top three. After the top 5 were in the pose-down, I was in the top 5. I just wrote it off until the next show. Then, I saw it posted weeks later on Flex Online. It brought a smile to my face. Finally, I get to go to the "Big Ticket!" I always set goals and that was one of them.

Roc Shabazz Roc Shabazz
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Roc Shabazz At The 2008 Tampa Pro.
View More Pics Of Roc Shabazz At The 2008 Tampa Pro.

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[ Q ] What's going to be the best thing about stepping on the Olympia stage for you?
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    [ A ] First, the last time I attended the Mr. "O" was in Atlanta in 1993, 1994 and 1995. After that I said I wasn't going to go until I was competing in it.

    This will be G's first Olympia and I'm very happy and proud to say she will witness her husband on the most prestigious stage a bodybuilder can reach. Also that my training partner, IFBB Pro Jonathan Rowe, 8 time Mr. Olympians Lee Haney and Ronnie Coleman will also be there with me.

PRO BODYBUILDING WEEKLY
2007 Premier With Ronnie Coleman.
Date: 01/08/07
(Radio Show 57) - mp3 (13.2 MB)

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[ Q ] What are your expectations going into the show?
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    [ A ] I expect to win! Have you seen the pictures of the last show or the video? I'm better than that now. I'm getter better and better. No disrespect to my fellow competitors. It has already been a success I have surpassed my all time best each show.

    This one is no exception. Just like when I was an amateur. I placed 4th in 2002, then placed 2nd in 2003 and taking 1st in 2004. Well if we stay to form, 5th in New York, 5th in Tampa, 2nd at the Europa and 1st and the Mr. Olympia. That's what I'm talking about baby!

Roc Shabazz Roc Shabazz
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Roc Shabazz At The 2008 New York Pro.
View More Pics Of Roc Shabazz At The 2008 New York Pro.

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[ Q ] Tell me about your prep strategy.
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    [ A ] My training partner Jonathan Rowe and I have been training together now for 17 years. We started together as unknown amateurs. No... I'm sorry... wannabe bodybuilders to National Champions, me in 2004 and Jonathan in 2005.

    Now IFBB Pros... a dream come true. That would be enough for some, but I always wanted to improve, so after the IFBB Pro show in New Zealand, I called my buddy, Dexter "the Blade" Jackson.

    I saw his condition at the Arnold, Australian Pro and in New Zealand and his conditioned stayed "sliced" throughout. I called him and asked for help. We talked about what I wanted to do, what I had been doing and he laughed.

Dexter Jackson Dexter Jackson
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Dexter Jackson At The 2008 New Zealand Pro.
View More Pics Of Dexter Jackson At The 2008 New Zealand Pro.

    Dexter said, "Why you wait all this time to ask?" "You should of asked a long time ago Shawty, I would of helped you!" We started late March for New York and focused on being full and conditioned.

    We didn't have a lot of time, but I still learned a lot. Each show we have an agenda to reach and I must reach that goal. It works great for me. Dexter and I have always talked, but now it's just more about making me the best 200 lb bodybuilder in the world. I know with his guidance and consistency it will happen.

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[ Q ] How has your approach to contest prep evolved as a pro?
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    [ A ] Very much... out with the old and in with the new.

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[ Q ] How do you balance your training with your personal training/gym responsibilities?
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    [ A ] I've trained some clients before I did my first National show and some are still with me. I have always split my time with my clients.

    One part of the year, I devote myself totally to their competitions, promoting a show or getting athletes ready for training camps. The next part of the year is for me to compete. I always train, but if they have an agenda I'm with them all the way. My wife is my right hand man, along with our up and coming trainer Lawrence Kim who works with me. When I compete, we work as a team.

Roc Shabazz Roc Shabazz
Enlarge Click Image To Enlarge.
Roc Shabazz At The 2008 Europa Supershow.
View More Pics Of Roc Shabazz At The 2008 Europa Supershow.

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[ Q ] Is there a team Roc? Who supports/pushes/helps you get ready to compete?
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    [ A ] Team Roc - Are all my people, clients, everyone that plays a part in me competing. My wife G, my massage therapist Basimah Shakur and my stretching expert Dan O'Neil and my personal assistant, Emir Gaytan. When I have a show, everyone comes together to make sure I can do what I have to.

    This is my schedule:

    • 4:00 a.m. Wake up
    • 4:30 a.m. Cardio for an hour
    • 5:30 a.m. Shower/Eat
    • 6:00 a.m. Train first group of clients
    • 7:00 a.m. Train second group of clients
    • 8:00 a.m. Eat
    • 9:00 a.m. Train third group of clients
    • 10:00 a.m. Train fourth and final group of clients
    • 11:00 a.m. Eat
    • 12:00 p.m. Sleep
    • 2:00 p.m. Eat
    • 3:00 p.m. Cardio for an hour
    • 4:00 p.m. Eat
    • 4:30 p.m. Train
    • 6:30 p.m. Shower/Eat
    • 8:00 p.m. Sleep

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Training Split
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Meals
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  • 5:30 a.m. - protein/carb
  • 8:00 a.m. - protein/vegetable
  • 11:00 a.m. - protein/vegetable
  • 2:00 p.m. - protein/carb
  • 4:00 p.m. - protein/vegetable
  • 6:30 p.m. - protein/vegetable