Now On Stage: Eric Broser: Diet Guru of The Week!
Name: Eric Broser
Date of birth:10-31-68
Hometown: Born in Brooklyn, NY. Now reside in Los Angeles, CA.
Career: I have been involved in the health and fitness industry as a trainer, strength/contest prep coach, pro bodybuilder, model, author, magazine columnist, consultant to nutritional supplement companies, and gym owner for over twenty four years. I have penned/published over 250 articles on training, supplements, mindset and nutrition, which have appeared in such major publications as Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. Currently I am a monthly columnist for Iron Man, Natural Muscle and Planet Muscle magazines, as well as muscleandfitness.com. I have authored four books on the subject of rapid and substantial physique transformation and am the pioneer/developer of the world-renown POWER, REP RANGE, SHOCK and FIBER DAMAGE/FIBER SATURATION training methods, which are being utilized by tens of thousands of bodybuilders and athletes across the globe. The PRRS DVD has been a best seller for well over three years now, while the PRRS and FDFS E-books also continue to lead the pack!
I was featured on the cover of Iron Man in October 2008 (fulfilling a lifelong dream) and have appeared in the pages of just about every major fitness/bodybuilding magazine as a model, writer or subject of dozens of supplement company advertisements. In May 2010, and again in 2011, I was awarded the honor of being named the "Top Trainer/Author Combination" by Planet Muscle Magazine. As well, I have become one of the most sought after personal trainers and contest/event preparation coaches in the field by athletes, bodybuilders and members of the entertainment industry. I currently work with clients all over the U.S. (one-on-one in Los Angeles, CA) as well as in countries such as Japan, Australia, France, Dubai, Afghanistan, Jordan, Great Britain, Kuwait, Germany, Ireland, Israel, and more.
I recently launched my new website, www.broserbuilt.com and started my own sports supplement company under the name “B-Built,” which will cater to general and physique athletes of every level from beginner to pro. The first product will hit shelves in August.
Sports background: As a youngster I was an accomplished baseball and football player, as well as a champion bowler! At around 15 I started the martial arts, becoming a black belt in Tae Kwon Do.
What do you like best about being a diet coach? I enjoy the challenge of working with individuals at all levels, in different sports (or aspects of physique competition), with unique metabolisms, chemistry’s, reactions to foods, genetic tendencies and more. Also, being that I have a very strong background in psychology I understand the unbreakable/inseparable connection between mind and body, as well as how caloric restriction, sacrifice, and physical exhaustion can negatively affect one’s mindset and outlook. I find it very satisfying to assist my clients in “keeping their heads on straight,” and remaining “mentally healthy” while going through the tremendous rigors of contest prep. Most of all, I love helping people achieve things with their physiques that they themselves may never even thought possible!
Competition history: I have competed in dozens of shows with varying results, but have only looked to improve upon MYSELF with every outing. Some shows that truly stand out in my mind are the 1990 Natural Mr. Eastern USA where I won my first title; the ANPPC Las Vegas Pro/AM held at the former Sahara Hotel and Casino which is not only where I earned pro status but also felt like a rockstar all weekend long; and for sure the NGA Pro Universe in 2006. While I only placed 7th out of 14 men, what made this show so satisfying is that it took place 18 months after I experienced a back injury so severe that put me in bed (off of my feet) for six months and had five different chiropractors/physical therapists tell me my bodybuilding career was totally over as intense lifting would no longer be impossible (and that surgery would be a necessity). I did not listen to that “noise,” rehabbed for almost a year, and months later was back onstage making waves again as a pro! MY last contest outing was at the 2011 NPC Ironman Naturally where I won the open light heavyweight division.
What Cardio Type Would You Recommend for Fat Loss and or Pre Contest, High Intensity Interval Training (H.I.I.T) or Low Intensity Steady State (L.I.S.S.)? With most clients I like to use a combination of HIIT and Steady State. Regardless of what any trainer, guru or scientist claims, both of these forms of cardio have their place and each has helped produce many a ripped physique. Like with most things when it comes to the human body I believe using a one-dimensional approach will eventually lead to stagnation (physically and mentally) due to the incredible capacity we have for adaptation. So, I often switch things around with cardio sessions depending on the time of day, where it falls in relation to food intake, what muscles have been or are getting trained that day, as well as where the client is at mentally.
How do you diet your clients? Using the carb cycling approach, keto? I diet every client a little differently because every person is unique in his/her own way. My “general” approach is a higher protein, low to medium carbohydrate, medium fat diet. I am very big on specific “carb-timing,” so that the body will utilize them for anabolic and restorative purposes and not convert them into fats (or interfere with the body’s ability to burn fats). I like to utilize plenty of EFA’s in my diets as I feel they are essential for health, hormonal production, mood, joint lubrication and metabolism. I believe in trying to get my clients to eat a wide variety of proteins, carbs, fats and vegetables since every food has its own unique nutrient profile. In addition I should mention that my diets are constantly adjusted according to the results we are getting, or perhaps not getting. A good coach must be able to troubleshoot anytime the body is not “cooperating.” This is why a “cookie-cutter” approach must be avoided at all costs!
What is your protocol for filing out days prior to stepping onstage? Like the question above, the protocol is somewhat different from client to client. You must pay careful attention to how each client reacts to specific foods and food combinations. You must understand how he/she handles stress and how their body reacts and responds. You have to make note of how long each person takes to fully fill out their muscles before they begin spilling into subcutaneous compartments. But to be honest, I do not like to do anything radical in the final week before a show. I like my clients to be “stage ready” one week before the contest so only minor adjustments are needed in the final few days. I believe that you should not have to do anything more than get rid of some water from under the skin and allow the muscles to get “re-glycogenated.” Only small tweaks are necessary to manifest that perfect stage look if your client is truly in shape, which of course is up to the coach!
What is the most challenging aspect of dieting clients? The most challenging aspect is talking them through rough spots and keeping their “heads on straight.” The mental aspect of dieting is often more difficult than the physical. When a person is low on calories for a long period, while at the same time killing themselves in the gym, the mind can begin playing tricks. A client who is making great progress can look at him/herself in the mirror and see something that is not really there. They may look at themselves as “getting small” or “gaining fat,” when in fact they are 100% on point. Luckily this is an area that I excel at, as I am extremely good at “putting out fires” and making sure each client understands that the process of contest prep can produce thoughts and feelings that are not exactly “rational” or “based in reality.” I am able to gain their trust so that they put themselves completely in my hands and simply allow me to “work my magic.”
What supplements do you reccommend the most to your clients? I am a huge proponent of the basics that have been proven to work both in the scientific literature and “in the trenches.” My staples for dieting include BCAA’s, glutamine, whey protein, casein protein, EFA’s, creatine, beta alanine, multivitamin/mineral, vitamin C, and caffeine (and possibly other thermogenic agents). Of course, depending on the client’s budget, level of discipline, level of competition, age, tolerance, etc, I may also include more “specialized” supplements such as pre-workout products, metabolic boosters, anticatabolics, hormone manipulators, and others.
What is the oddest question you have ever been asked by a client? Believe it or not I once had a male client, who was getting ready for his first ever show, if his “member” would also become more ripped and vascular along with the rest of his physique. Of course I had to ask him – “Do you want it to?”
Do you also provide training programs to clients? If so, how do you determine the best program for each individual? I give clients the option of working with me on only diet/supplementation, only training, or both. This will of course be determined by their personal needs as well as their budget. When a client wishes to work with me in terms of training I will develop their specific program based upon their physique’s strengths/weaknesses, equipment available to them, level of experience, time limitations, type of job, general bodytype, sleep patterns, injury status, etc. I provide a questionnaire to every client in order to gain the information I need, and also ask for a series of photos so that I can evaluate and determine exactly how I need to sculpt and shape their physique for ideal proportions, symmetry, V-taper and aesthetics. In general, however, I am a big believer in intensity in the gym over “volume.”
What formula do you use to determine how many macro nutrients to give each client? This is a question that is almost impossible for me to give a blanket- statement-answer to. There are so many factors involved that each client must be considered completely individually. I can only say this: most people I work with will likely take in somewhere between 1 to 1.75 grams of protein per lb of bodyweight; 0.5 to 1 gram of carbs per lb of bodyweight; and 0.25 to 0.5 grams of fat per lb of bodyweight each day. Of course, these figures will constantly change throughout the dieting process according to results, or lack thereof. What I am trying to stress here (as well as in other answers I have given) is that I have worked with literally hundreds of clients over the years and have never given out the exact same diet (or training program) to any of them. Every client must be carefully evaluated so that a maximally-effective regimen can be created only for that person. No two people are the same and thus no two programs should be the same!
Do you have clients manipulate water prior to getting onstage? If so how? Again, this is different for EVERY client I work with. However, like I mentioned earlier, I believe only small tweaks should be necessary in the final few days in order to rid the body of subcutaneous water, while maximizing intracellular fluid (so that muscles appear healthy and full). I do NOT believe in completely eliminating water except perhaps in the final hours before prejudging, as pulling fluids too harshly/early usually backfires, leaving the competitor flat, dehydrated and weak (as well as overly susceptible to cramps). I like to keep sodium pretty high throughout the dieting process so that when it is eliminated (too a large degree - never entirely) in the final day or two a natural diuretic effect will take place even while drinking substantial fluids. The TRUE key is keeping a close eye on the client day to day in the final week so that small manipulations can be made to keep the physique moving steadily toward its “peak.” People need to understand that the body is in a VERY fragile state in the final few days before competition and thus a coach must always “expect the unexpected.” This simply means that even the best laid plans must often be altered in order to stay precisely in step with what a client’s body is doing right up until it is time to pump up and hit the stage!
What is the best way for potential clients to reach you? Potential clients can reach me on my Facebook pages or by emailing me at [email protected]. In addition, they can check out www.broserbuilt.com to get a complete look at all of my services and products.
Most recently Eric announced he will be launching his own brand of sports nutrition supplements under the name B-Built, available in the summer of 2013. (http://www.prweb.com/releases/2013/3/prweb10540975.htm)
SOCIAL MEDIA PRESENCE:
-POWER/REP RANGE/SHOCK at www.prrsdvd.com
-PRRS and FDFS at www.x-workouts.com and Amazon Kindle
-Alpha Male Advanced Workouts at www.alphamaleadvancedworkouts.com
-Building the Perfect Beast Naturally (co-author)