Shutupandtrain.com Interview
Natural Bodybuilder and Fitness Model, Brock Cunico, Talks With ShutUpandTrain.com
Brock Cunico is an Optimum Nutrition & ABB sponsored natural athlete. He is not only a natural bodybuilder and fitness model, but also a personal trainer and nutritionist. Continue reading this interview to find out more about Brock!
Brock Cunico is an Optimum Nutrition & ABB sponsored natural athlete. He is not only a natural bodybuilder and fitness model, but also a personal trainer and nutritionist. Continue reading this interview to find out more about Brock!
1. Tell us a little about how you got to your current success level.
Well being involved in fitness for about 11 years now, the road has been a long journey. But I basically started out with weight training as a young kid for a fun hobby, it changed into a passion of mine, and then became my lifestyle. At the age of 18 I decided I wanted to make it my career and decided I was going to put everything I had into it becoming a personal trainer and nutritionist. I had a passion for helping others, and I wanted to share my knowledge and make others reach their goals. Inspired by fitness magazine models, and bodybuilding I wanted to be part of it and said one day I was going to make it happen and be alongside the people that inspired me. Two years later at the age of 20 I landed my first spread in Muscle & Fitness magazine. At this point the sky was the limit on what could be done, I was fascinated with the fact that I could make such changes in my body with the right knowledge applied, and do something I would have never thought prior and continued on this path. Nothing got in my way, the negatives I used as positives and I focused my efforts on accomplishing my goals. While friends were out partying, and doing things that were none productive I stayed in and focused on the tasks at hand. Over many years of doing this, if you focus on the positive of something enough then good will come and you will reach your goal. There can be 10 steps to your goal, or 1000 steps to your goal. No matter how many it is, it’s your goal, and every step is success and that is what I focused on. At the end of the day it comes down to dedication, sacrifice, and perseverance. These are all things I grew to attain a very strong respect for and ultimately it had gotten me to where I am at today. Becoming a professional fitness model featured among many fitness magazines such as Muscle & Fitness, Flex, Muscular Development, Muscle Mag, and many more! All alongside starting and running my own business in the health and fitness industry!
2. What do you think is the number one thing keeping you motivated?
I would say my will to succeed. It’s not a matter of what others think of me, or how I am seen among others. I do what I do because health and fitness has shaped and formed my life into something not very many people get to experience. To be where I am at today is a dream come true. Having such a strict lifestyle and focusing on my goals I have, affect the structure in what my life is inside and outside of fitness. It keeps me on track, and keeps me focused and motivated on the important things in life, and keeps me succeeding. To live this lifestyle you have to be dedicated and driven, and having those qualities makes for success.
Well being involved in fitness for about 11 years now, the road has been a long journey. But I basically started out with weight training as a young kid for a fun hobby, it changed into a passion of mine, and then became my lifestyle. At the age of 18 I decided I wanted to make it my career and decided I was going to put everything I had into it becoming a personal trainer and nutritionist. I had a passion for helping others, and I wanted to share my knowledge and make others reach their goals. Inspired by fitness magazine models, and bodybuilding I wanted to be part of it and said one day I was going to make it happen and be alongside the people that inspired me. Two years later at the age of 20 I landed my first spread in Muscle & Fitness magazine. At this point the sky was the limit on what could be done, I was fascinated with the fact that I could make such changes in my body with the right knowledge applied, and do something I would have never thought prior and continued on this path. Nothing got in my way, the negatives I used as positives and I focused my efforts on accomplishing my goals. While friends were out partying, and doing things that were none productive I stayed in and focused on the tasks at hand. Over many years of doing this, if you focus on the positive of something enough then good will come and you will reach your goal. There can be 10 steps to your goal, or 1000 steps to your goal. No matter how many it is, it’s your goal, and every step is success and that is what I focused on. At the end of the day it comes down to dedication, sacrifice, and perseverance. These are all things I grew to attain a very strong respect for and ultimately it had gotten me to where I am at today. Becoming a professional fitness model featured among many fitness magazines such as Muscle & Fitness, Flex, Muscular Development, Muscle Mag, and many more! All alongside starting and running my own business in the health and fitness industry!
2. What do you think is the number one thing keeping you motivated?
I would say my will to succeed. It’s not a matter of what others think of me, or how I am seen among others. I do what I do because health and fitness has shaped and formed my life into something not very many people get to experience. To be where I am at today is a dream come true. Having such a strict lifestyle and focusing on my goals I have, affect the structure in what my life is inside and outside of fitness. It keeps me on track, and keeps me focused and motivated on the important things in life, and keeps me succeeding. To live this lifestyle you have to be dedicated and driven, and having those qualities makes for success.
3. What is your training routine like (Example of 1 week routine)?
I train on a 5 day split. Weight training one body part per day for about an hour and a half, and then alternate each day with 20-30 min cardio or abs in addition to my weight training. I take weekends off of weight training for recovery, but the abs and cardio still stay if I am getting prepped for something. Sunday is weak point training, where I will focus on something I need to work on within my physique. Monday comes around and I do it all over again. This has been my routine altered over the years to what works for me, going on 11 years now.
4. What kind of cardio do you feel works best for you? (time, intensity,# days)
I personally don’t do very much cardio to be honest with you. I believe diet and nutrition is far more important and I rely on my knowledge in that area to get me into tip top condition. But the little bit of cardio I do, is walking on a very high incline and a medium pace roughly 3-4 times per week for 30min. This process activates fat burn and preserves the muscle for people with high metabolisms like myself. So it helps me keep my size and mass but still lose body fat and get lean. For anybody looking to learn more about cardio routines, and what works the best for your body type and your goals I do offer customized cardio programs tailored to your needs on www.bmcfitness.net.
I train on a 5 day split. Weight training one body part per day for about an hour and a half, and then alternate each day with 20-30 min cardio or abs in addition to my weight training. I take weekends off of weight training for recovery, but the abs and cardio still stay if I am getting prepped for something. Sunday is weak point training, where I will focus on something I need to work on within my physique. Monday comes around and I do it all over again. This has been my routine altered over the years to what works for me, going on 11 years now.
4. What kind of cardio do you feel works best for you? (time, intensity,# days)
I personally don’t do very much cardio to be honest with you. I believe diet and nutrition is far more important and I rely on my knowledge in that area to get me into tip top condition. But the little bit of cardio I do, is walking on a very high incline and a medium pace roughly 3-4 times per week for 30min. This process activates fat burn and preserves the muscle for people with high metabolisms like myself. So it helps me keep my size and mass but still lose body fat and get lean. For anybody looking to learn more about cardio routines, and what works the best for your body type and your goals I do offer customized cardio programs tailored to your needs on www.bmcfitness.net.
5. What do you think of free weight vs. machine training?
I think they both have their purposes and uses. I use both in my training. I believe in order to activate all muscle fibers you have to use strict movements such as machines, and free weights to incorporate all of the connective tissues that add additional support to the main muscle. Also if you’re a beginner then machines would be a better choice to start with as there tends to be on strict range of motion to follow making it a bit easier to use. If interested in finding a workout program that is geared towards your goals, and your experience level I offer customized workout programs on www.bmcfitness.net . Working out is great and its better than not, but having a structured program ideally made for you and your needs you know your guaranteed the best results for the time you put into the gym.
6. How does your on and off season training and diet differ?
I don’t really have much of an offseason as I don’t gain large amounts of weight and lose them fast. I tend to stay relatively close to photo-shoot shape all year round so I can have less work to do when I need to get in shape. But when not doing prepping and in an offseason period I will gain up to 10-15 lbs. My training is a bit heavier, focusing more on mass and strength but still keep conditioning into my routine as well. Diet is basically the same as when I prep, same foods, but the amounts are far more. I eat about twice as much as I would while in offseason then when I prep. But being clean foods and having a healthy diet it keeps me pretty lean.
I think they both have their purposes and uses. I use both in my training. I believe in order to activate all muscle fibers you have to use strict movements such as machines, and free weights to incorporate all of the connective tissues that add additional support to the main muscle. Also if you’re a beginner then machines would be a better choice to start with as there tends to be on strict range of motion to follow making it a bit easier to use. If interested in finding a workout program that is geared towards your goals, and your experience level I offer customized workout programs on www.bmcfitness.net . Working out is great and its better than not, but having a structured program ideally made for you and your needs you know your guaranteed the best results for the time you put into the gym.
6. How does your on and off season training and diet differ?
I don’t really have much of an offseason as I don’t gain large amounts of weight and lose them fast. I tend to stay relatively close to photo-shoot shape all year round so I can have less work to do when I need to get in shape. But when not doing prepping and in an offseason period I will gain up to 10-15 lbs. My training is a bit heavier, focusing more on mass and strength but still keep conditioning into my routine as well. Diet is basically the same as when I prep, same foods, but the amounts are far more. I eat about twice as much as I would while in offseason then when I prep. But being clean foods and having a healthy diet it keeps me pretty lean.
7. What top 3 tips you can give to our readers regarding nutrition?
1. Nutrition is by far the most important factor with health and fitness and trying to get into shape.
2. Always incorporate carbs and a protein source within 15-20 min after a workout for growth and recovery.
3. Calories in is weight gained, calories out is weight loss. Alter your calorie intake according to your activity level so your burning more calories than you take in and you will lose body fat.
8. What’s your diet like (1 week example)?
My diet is relatively the same every day. I eat a lot of complex carbs to help me gain my size, and keep my protein levels pretty high as well. The fat intake I keep low, not really taking any in besides fish oils and the minim amount of good fats to be healthy. I eat 6-7 meals per day, eating about every two hours. My last meal I cook is at 1:30-2am, this is every night before bed. To a lot I am very extreme to how and what I eat on a daily basis, but when you come to reality that eating is used as a tool to accomplish my goals then taste and satisfaction take the back seat. It’s all about dedication and what you’re willing to sacrifice, I don’t eat fast food, and I don’t have many cheat meals, I eat for results period. My diet is my #1 key source to how I look. What you put into your body has an effect no matter what it is, if you eat the right things you can have the right effects giving you the results you want. I do offer customized meal plans on my site www.bmcfitness.net for anybody interested in learning more about this topic. Nutrition is the number one overlooked aspect for a healthy lifestyle, but yet is the most important for results. Incorporating the right nutritional support is key for success in health and fitness.
1. Nutrition is by far the most important factor with health and fitness and trying to get into shape.
2. Always incorporate carbs and a protein source within 15-20 min after a workout for growth and recovery.
3. Calories in is weight gained, calories out is weight loss. Alter your calorie intake according to your activity level so your burning more calories than you take in and you will lose body fat.
8. What’s your diet like (1 week example)?
My diet is relatively the same every day. I eat a lot of complex carbs to help me gain my size, and keep my protein levels pretty high as well. The fat intake I keep low, not really taking any in besides fish oils and the minim amount of good fats to be healthy. I eat 6-7 meals per day, eating about every two hours. My last meal I cook is at 1:30-2am, this is every night before bed. To a lot I am very extreme to how and what I eat on a daily basis, but when you come to reality that eating is used as a tool to accomplish my goals then taste and satisfaction take the back seat. It’s all about dedication and what you’re willing to sacrifice, I don’t eat fast food, and I don’t have many cheat meals, I eat for results period. My diet is my #1 key source to how I look. What you put into your body has an effect no matter what it is, if you eat the right things you can have the right effects giving you the results you want. I do offer customized meal plans on my site www.bmcfitness.net for anybody interested in learning more about this topic. Nutrition is the number one overlooked aspect for a healthy lifestyle, but yet is the most important for results. Incorporating the right nutritional support is key for success in health and fitness.
9. Which physical feature you are most proud of?
I don’t really have one specific physical feature I am fonder of over another. I really look at it from a whole picture perspective. I try to be complete and have everything tied in so it’s all in proportion to each other. That is the task behind bodybuilding to me. It’s a matter of how everything looks as a whole, without having one thing to the extreme or something lacking and falling behind. I always try to keep it level and bring a good all-around look so that way I can say I am most proud of all of my physical features and what it shows.
10. What supplements do you use if any? If not, why not?
When it comes to supplementation I use only the basics such as protein, creatine, pre workout drink, BCAA’s, multi vitamin, and glutamine. Nothing needs to be to the extreme, and again the word supplement is for supplementing nutrients or such that you cannot get from foods, or are lacking from the foods you eat. So I take the supplements I lack from my diet and combine them with my diet and the results then come. I focus on my eating habits more than supplementation but it is still very important as it plays hand and hand with the results. The supplements I use are from Optimum Nutrition, and ABB. I have been using this company and their products since I had gotten into training and far before my sponsorship with them. The quality and the large array of what they offer really cover what I need from the essentials to the non-essentials. If anybody wants help with supplement support I do offer customized supplementation lists geared towards any goals such as weight gain, weight loss, strength gain, etc. Only at www.bmcfitness.net.
I don’t really have one specific physical feature I am fonder of over another. I really look at it from a whole picture perspective. I try to be complete and have everything tied in so it’s all in proportion to each other. That is the task behind bodybuilding to me. It’s a matter of how everything looks as a whole, without having one thing to the extreme or something lacking and falling behind. I always try to keep it level and bring a good all-around look so that way I can say I am most proud of all of my physical features and what it shows.
10. What supplements do you use if any? If not, why not?
When it comes to supplementation I use only the basics such as protein, creatine, pre workout drink, BCAA’s, multi vitamin, and glutamine. Nothing needs to be to the extreme, and again the word supplement is for supplementing nutrients or such that you cannot get from foods, or are lacking from the foods you eat. So I take the supplements I lack from my diet and combine them with my diet and the results then come. I focus on my eating habits more than supplementation but it is still very important as it plays hand and hand with the results. The supplements I use are from Optimum Nutrition, and ABB. I have been using this company and their products since I had gotten into training and far before my sponsorship with them. The quality and the large array of what they offer really cover what I need from the essentials to the non-essentials. If anybody wants help with supplement support I do offer customized supplementation lists geared towards any goals such as weight gain, weight loss, strength gain, etc. Only at www.bmcfitness.net.
11. Favorite Bodybuilders/models/athletes?
I don’t have any specific people that are my favorites because everybody to their own respect has their own features that make them up, and give them their own personal edge over everybody to some degree. But some athlete types that inspire me are the older generation of bodybuilders before it had gotten crazy and became a mass game. To me athletes like Arnold Schwarzenegger, Frank Zane, Franco Columbo, and many others with similar builds. Builds that were large, but still aesthetically pleasing and not over powering to the eye, the many that helped pioneer what the sport is today have some of the best physiques til this day in my opinion.
12. Do you listen to music while you workout? If so what kind gets you pumped up?
Absolutely, music is a huge part of my workout. If I don’t have my headphones on it plays a large factor on my workout. It’s all about the mindset while I am working out. Having music puts me in the right mindset. Its keeps me focused on what’s at hand. It’s almost like when I put my head phones on and press play I am in tunnel vision to do my work out to its full potential and nothing else matters at that time. The type of music is listen to while working out is a lot of hardcore, metal, death metal, and some hip-hop as well. Anything with a good beat or flow, or somebody screaming to smashing drums and guitars that can get the adrenaline rushing is what I look for when I work out.
I don’t have any specific people that are my favorites because everybody to their own respect has their own features that make them up, and give them their own personal edge over everybody to some degree. But some athlete types that inspire me are the older generation of bodybuilders before it had gotten crazy and became a mass game. To me athletes like Arnold Schwarzenegger, Frank Zane, Franco Columbo, and many others with similar builds. Builds that were large, but still aesthetically pleasing and not over powering to the eye, the many that helped pioneer what the sport is today have some of the best physiques til this day in my opinion.
12. Do you listen to music while you workout? If so what kind gets you pumped up?
Absolutely, music is a huge part of my workout. If I don’t have my headphones on it plays a large factor on my workout. It’s all about the mindset while I am working out. Having music puts me in the right mindset. Its keeps me focused on what’s at hand. It’s almost like when I put my head phones on and press play I am in tunnel vision to do my work out to its full potential and nothing else matters at that time. The type of music is listen to while working out is a lot of hardcore, metal, death metal, and some hip-hop as well. Anything with a good beat or flow, or somebody screaming to smashing drums and guitars that can get the adrenaline rushing is what I look for when I work out.
13. Who inspires you most?
I don’t have anybody that is specific. I would say anybody in general that is successful or has a good attitude towards trying to accomplish what they want in life. Not just with health and fitness but with anything. Success tends to come from hard work and dedication to something over a long period of time. So I am inspired by others that are making it happen and doing big things and that makes me stay on track and stay focused to make me reach my full potential as well. I also inspire myself to see where I can go with everything, as today is a stepping stone for tomorrow’s future. What you make of it today will change the future for tomorrow and that’s something that each and every person is in control of, so I use it to my full ability.
14. Do you have a favorite quote?
The path you choose today, will lead for your future tomorrow. This is so true but neglected by many. But if applied to the good in life, you will succeed at everything you put your mind to.
I don’t have anybody that is specific. I would say anybody in general that is successful or has a good attitude towards trying to accomplish what they want in life. Not just with health and fitness but with anything. Success tends to come from hard work and dedication to something over a long period of time. So I am inspired by others that are making it happen and doing big things and that makes me stay on track and stay focused to make me reach my full potential as well. I also inspire myself to see where I can go with everything, as today is a stepping stone for tomorrow’s future. What you make of it today will change the future for tomorrow and that’s something that each and every person is in control of, so I use it to my full ability.
14. Do you have a favorite quote?
The path you choose today, will lead for your future tomorrow. This is so true but neglected by many. But if applied to the good in life, you will succeed at everything you put your mind to.
15. What last 3 tips would you give to our readers to reach their fitness goals?
1. Set your standards high in life, make goals, make it your priority, and make the changes to reach those results. Don’t live to being content if you want more out of life, because your life you can change to what you envision it to be.
2. The only person that can make you fail is yourself. The only person that can make you succeed is yourself. Choose your path.
3. To any goal there are steps. It could take 10 steps or 100 steps, 4 weeks, or 4 years. Even though you may not see the final outcome yet, you’re still successful if you work on each step day by day. Focus on each step, make it your priority and you will reach that final step and ultimately succeed!
1. Set your standards high in life, make goals, make it your priority, and make the changes to reach those results. Don’t live to being content if you want more out of life, because your life you can change to what you envision it to be.
2. The only person that can make you fail is yourself. The only person that can make you succeed is yourself. Choose your path.
3. To any goal there are steps. It could take 10 steps or 100 steps, 4 weeks, or 4 years. Even though you may not see the final outcome yet, you’re still successful if you work on each step day by day. Focus on each step, make it your priority and you will reach that final step and ultimately succeed!
