Steve Cook’s Training & Nutrition Program
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Steve Cook’s Training & Nutrition Program


♪♪♪ Hi, I’m Steve Cook. I’m the 2010 Bodybuilding.com
Fit Body winner, also the 2010 Muscle & Fitness Male Model
winner as well as a professional level NGA bodybuilder. ♪♪♪ I’m here to talk to you a
little bit today about how I achieve my physique through
diet, nutrition, my training and my supplementation. I really want to help those
out there that are looking to transform themselves from
high school or collegiate sports looking to get more
into the fitness world. I myself played college football
and high school football, as well as track, basketball. And it’s really easy when you
have coaches and you have other guys around telling you and
pushing you, but what do you once you’re alone in a gym? ♪♪♪ When I got out of high school
or got done playing college football, I looked at it
still in the same way. I was going into the
gym with a goal in mind. Whether it’s to compete on
stage, just to be healthier, have little goals you can set
for yourself, whether it’s, you know, “In 2 weeks I’m gonna max
out and see where I’m at, see if I’m getting stronger or
I’m gonna test my body fat.” You have to go in there with
something that’s gonna keep you motivated, keep you on track or
else you’re just gonna be going through the motions. There’s so much of a parallel
between sports and lifting. When you compete in sports,
yeah, the final, you’re gonna be measured against other people. In bodybuilding, it’s there is
that competition between other people you can have but more
importantly I think’s between yourself. You know, every day you’re gonna
wake up, look in the mirror and you’re gonna see results. You’re gonna see it happening
and kind of setting those goals, going into the gym and just
seeing, you know, getting the pump, you know, as Arnold
described it or whatever, it is an amazing feeling. And going in there with that
competitive mind-set, just that competitive attitude, it will
take you a lot further, even if it’s just competing
against yourself. ‘Cause really, when it’s all
said and done, the goal is to be healthier and that’s
just–that’s something that’s personal. ♪♪♪ When I go to the
gym, it’s 100% business. I don’t go there to socialize. You see a lot of people in the
gym, you know, running their mouth and what not. For me, I throw the iPods in and
I like to get after it, whether it’s, you know, heavy lifting or
it’s more of a circuit training. Depending on exactly
what my goals are, I like to switch it up. I do a lot of resistance
training with heavy weights where I’m doing heavy
squats, basic lifts. One thing that I do like to
do is if I’m doing a basic movement, whether it’s a bench
press or a squat, I do like to go fairly heavy down to, you
know, as low as 4 reps up to about 12. If I’m doing more of an
isolation movement, I’m gonna do a little bit more in there. I’m at the end of my workout or
what not, but I like to switch it up, keep things interesting
and that’s how I’ve gotten my best results. You know, I wanted to
build big, big chest. You know, I saw everyone
in the gym doing flat bench. My bench press got real strong
but it didn’t do a whole lot for my chest. And I had to kind of sit down
and it was kind of a hard thing for me to do. I had to say, “Hey, you know,
bench press isn’t working to build my chest,” so I
do more of an incline building my upper chest. For a beginner, going in there
and just doing the basic stuff will be a great foundation. You can then, you
know, set your goals. Some people will have, you know,
genetically are dispositioned to build big arms and have to work
on their legs a little bit or what not, but just getting into
the gym, starting out basic, just doing your basic lifts,
really doing them proper, you know, good form. You never throw
the weights around. I always change up my rep tempo. Some days it’s real, you know,
I’m slow, deliberate, always under control. Other days it’s more of a power,
you know, I’m training a little bit faster pace. If I’m training for mass, you
know, I’m gonna take a little more time between my sets. If I’m training more for a show
or to get cut up, you know, it’s more of a
cardiovascular workout as well. I typically train on a 4 on 1
off when I’m getting ready for something, whether it be
a show or for, you know, the spring trying to get a
little bit more cut up. I like to go in and hit my back
and biceps one day, chest and triceps, legs and shoulders. Shoulders, I find I get the
best results when I do just a shoulder workout. Cardio for me is something
that, you know, I think is very important when I’m trying
to maintain or get down to a certain body fat. You know, it’s also very
important and, you know, if you’re in a bulk, you still need
to do some form of cardio just for your heart. I like to do it either in the
morning or before my workout. I don’t ever do cardio and then
work out very close together. It’s, you know, a couple hours
apart or I do cardio, if I’m in a pinch, right after. Cardio’s one of those things you
just need to–if you need to get it done, do it when you can. Plateaus are something, you
know, everyone’s gonna run into. When I hit a plateau, the
first thing I do is I look in my training log or my body
space of what I have been doing. Obviously, if it’s not working,
if you’re hitting a plateau, something needs to change. Either you need to hit harder,
maybe back off a little bit, maybe take a couple days of rest
and just totally let your body recuperate. Maybe you need to
also look at your diet. Also sleep, sleep’s something,
you know, you’re not gonna be able to go to the gym and
perform like you should if you’re not getting an
adequate amount of sleep. So you gotta look at everything
and then kind of, you know, back to the drawing boards, maybe
add an exercise or two for a couple weeks. If you’ve been doing more of a
volume, drop your sets down, shorten up your workout, train
for intensity, you know, really heavy weights and, you
know, just track your progress. Well, that was how I train. For the full content on my whole
training routine, check out the page below. Now, time to talk a little
bit more about nutrition. ♪♪♪ People ask me, you
know, “What’s your diet?” And I always tell them, you
know, it’s not really a diet for me anymore. You know, I made a decision
to live like this and it’s a healthier lifestyle. One thing that’s gonna
definitely become apparent as you start your training is
that diet plays a huge role. You know, growing up high school
and what not, you can pretty much eat whatever you want. As long as you’re in the gym,
you’re gonna grow a little bit. As we get older, you know,
our bodies are gonna change and you’re gonna need
good nutrition. Whether you’re either in a bulk
or cutting, fueling your body with the right sources of
carbohydrates, proteins and fat make all the
difference in the world. When you have a plan at the gym,
why not have a plan on your diet as well? It’s something that
goes hand in hand. You can’t have one
without the other. I eat seven meals a day. I know that sounds a
little bit extreme. My metabolism’s a furnace and
I’m always stoking it with fuel. You know, I’m always feeding
it, giving it good sources of energy, good carbohydrates, good
protein and it’s always revved up, ready to go. I try to eat every
2-1/2 to 3-1/2 hours. You know, when I wake up, I get
something and I’m eating then until pretty much
until I go to bed. My meals consist of protein,
carbohydrates and good fats. A good protein source
for me, you know, chicken. You know, you have the cottage
cheese, chicken, you hear that. I also like, you know, ground
beef, really lean ground beef’s good, you know? Sirloin steak
every now and then. Eggs. I eat a lot of egg whites
and then I also, you know, post-workout, I love to get a
shake in or if I’m on the go and can’t grab something. But just make sure that you’re
eating at least 1 gram per pound of body weight. Good carb sources, you know,
I like sweet potatoes, yams, obviously vegetables. People, you know, look at me and
sometimes think I’m a rabbit just ’cause of the amount of
vegetables that I’m eating. Other good carb sources, I get
brown rice, quinoa, oatmeal. I also like to carb cycle, you
know, keep my metabolism and my body guessing, you know, one day
go really high, followed by, you know, a medium and a low day. It also depends on
my activity level. You know, if I’m out there
skiing, you know, being very active, I can afford, you know,
more grams of carbohydrates or what not. If I’m a little bit less
active, you know, if I’m at home watching a football game or what
not, you know, I’m gonna back off the carbs and eat most of my
calories in the form of fats and proteins. Fats are very important for
testosterone production in your body. You know, nuts and nut butter,
you know I eat a lot of almond, almond butter. Almonds to me taste
like candy now. I love it. I also like avocados and olive
oil and what not but it’s, you know, it’s important to remember
that fats are more calorie dense that the
carbohydrates and the proteins. So, you know, it really does
come down to calories in versus calories out when you talk about
losing weight, but it’s also the quality of calories when
you talk about, you know, body composition. No one can go all the time
without having any cravings. There’s things you can
do to really help out. I love the 10-calorie
sugar-free Jell-Os. That, you know, that gives me
a–it satisfies my craving for a lot of sweets when I’m
on a strict, strict diet. But one thing that, you know,
I really am a big believer is every now and then, you know,
throw a cheat meal in there, you know, whether it’s once a week
or if you’re just starting out, once every 3 days or what not. You know, you have to allow
yourself to have a break, you know, you have to allow yourself
to splurge whether it’s pizza or a hamburger, pick one
meal and get after it. Now that you know about how
important nutrition is, you can check out my full meal
plan on the page below. Now let’s get into
another important topic: Supplementation. ♪♪♪ One other very important
aspect of training and dieting is supplementation. It comes in when, you know,
you can’t get all your meals or you’re lacking vitamins and what
not, supplements is something that you can take advantage
of and really see the gains. It’s something that I like to
do whether I’m in a bulking or cutting phase. Three supplements I can’t do
without, definitely gonna be the glutamine, the
branched-chain amino acids and then the protein. These are things that no matter
what cycle I’m in in my life or where I’m at, you know, I have
to make sure that I get enough of them. I really feel like the glutamine
really helps to repair, you know, my damaged body from the
workouts and it’s something that I really think
everyone can benefit from. You know, for me, I make sure
that if I get a new supplement, I always read the label. I see exactly when
I should take it. Usually I take my multivitamins
and my thermogenic a little before I eat breakfast. A lot of supplements, you
should take with food or on an empty stomach. That’s one thing you really
need to look at and see, follow the directions. Protein shakes are essential
for me as soon as I get done with my workout. There’s so many supplements out
and they’re always coming out with new supplements and they
always are claiming things. Now you need to go, you need
to check out bodybuilding.com, check out the reviews on them. Make sure that they
are in parallel with what your goals are. You’re not gonna take a
mass-gaining carbohydrate protein drink if
you’re trying to cut. There’s so many, so many great
companies out there that make supplements that
you really can’t go wrong. But the key is to really know
what you’re putting in your body and know what you
can expect out of it. You know, supplements, like
I said, are there just to supplement things. You can’t have a poor diet
and poor training and take supplements and
expect to have miracles. ♪♪♪ Now that you know what I do
for my training, nutrition and supplementation, check it out
on the page below or find me at Bodyspace, my username
SteveCook_32. Ask me questions anytime. I’d love to get back to you. For other content like this,
check out bodybuilding.com.

About Earl Carter

Read All Posts By Earl Carter

100 thoughts on “Steve Cook’s Training & Nutrition Program

  1. My classmates laughed when I told them I would burn calories with Shape X Booster, but then I showed them the results. Go and google Shape X Booster to see their reaction. (You should see their faces!)

  2. They laughed when I told them I would get ripped with "H6x Muscle Monster", but then they saw the results. Go and Google H6x Muscle Monster to see their reaction.

  3. maybe because those were just random clips that they wanted to throw in? If you've seen his workout videos, he always has his ipod with him, unless he has someone there with him.

  4. Hey YouTubers, have you experienced Ripped X Beast? (check on Google) You will find out about the serious crimes we commit against ourselves. With Ripped X Beast, you will discover how to build muscle quickly.

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  6. If you desire to get ripped, you should look up on google Mega Muscle Method. That might help you get the body you deserve.

  7. It would be a shame for you not to bulk up when these other normal people build strength so easily with Mega Muscle Method (search for it on google).

  8. Please explain, you sure you're not mistaking achievement and confidence with 'Ego' Perhaps a little Tall-Poppy Syndrome? 😉

  9. When he trains alone this is likely to be the case. When he's 'training' in this video he'd obviously need to be listening to the director/crew – hence no ipod.

  10. My classmates laughed when I told them I would bulk up with "Max Muscle Extend", but then I showed them the results. Go and Google Max Muscle Extend to see their reaction. (It was epic!)

  11. He's not that tanned really, check out his personal channel and twitter page. I'm guessing he'd started tanning here with oils prior to a show. If you want to improve your complexion and skin quality though, you need to be getting healthy fats in your diet – so oily fish or a fish oil supp, nuts, that sorta thing. Also get all your vits/minerals. I moisturise with coconut oil too which gives me a nice healthy glow.

  12. My classmates laughed when I told them I would lose weight with "Supreme Fat loss", but then they saw the results. Go google "Supreme Fat loss" to see their reaction. (You should see their faces!)

  13. If you really want to get shredded, you must Google "Oak Muscle Method". You are certainly end up getting the appearance you desire.

  14. My classmates laughed when I told them I would build muscle with "H6x Muscle Monster", but then I showed them the results. Do a search on Google for H6x Muscle Monster to see their reaction.

  15. just helping out a brother. if you want a better looking face you'll be doing that. you stay mad keyboard warrior. see where it gets you.

  16. yes I agree cant even believe it. i know the bad fat is the reason that stopping 6 pack coming outside even we work out well. Listen to this One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. i found it here >>> bit.ly/Ztol46?=nkuds

  17. Amazing! I lost 15 lbs. this month by following 7 simple weight-loss secrets. You can find them in a free ebook at dietwithoutpain. com

  18. Hey there, have you seen H6x Muscle Monster? (Go Google it) You will find out about the serious crimes we commit against our bodies. With H6x Muscle Monster, you will discover how to bulk up fast.

  19. Hello there, have you heard of "MuscLeader" (look on Google)? On their website you will find a good free video demonstrating the way to build up noticeable muscles very fast while shedding unwanted fat simultaneously. Christian is among the countless guys that enjoyed amazing success because of this methodology. Perhaps it will help you as well…

  20. Hello there, have you considered "MuscLeader" (have a look on Google)? On their website you can watch a nice free video explaining the right way to gain visible muscle very fast whilst shedding unwanted fat all at once. Steve is among the numerous guys which enjoyed good success because of this technique. Hopefully it helps you also…

  21. yes i mean it. even i was very sad since i workout well for abs but nothing was coming. And Do you know about the 7 odd foods that kill belly fat if you don't know about them you must see this. get to know here bit.ly/10R615I?=xbblz

  22. yep i agree. You are smart if you understand you need to eat right at your age to kill your belly. Listen to this One of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly. check it out here bit.ly/15p4K5g?=zcqtq

  23. It would be a shame for you not to bulk up when normal people do it so easily using "Six Pack Strike" (check it out on Google).

  24. You are right. even i was very sad since i workout well for abs but nothing was coming. Listen to this I heard that most of the celebrities used to follow to kill their belly using this 7 food items. you can see it here bit.ly/14FVcFE?=rhkvb

  25. If you have been trying to build muscle, you should search Google for "Smashing Ripped X". They can guide you and help you get the body you deserve.

  26. It would be a shame if you did not bulk up when these people accomplish it so easily using H6x Muscle Monster (Look it up on Google).

  27. Yes I agree cant even believe it. we must kill the bad fat and belly first to get the 6 pack.

    But the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.

    you can watch out here bit.ly/1f0xMKb?=vonlf

  28. My classmates laughed when I told them I would lose weight with "Blazing Fat Loss", but then I showed them the results. Go and google "Blazing Fat Loss" to see their reaction.

  29. My coworkers laughed when I told them I would build muscle with "Ripped X Beast", but then I showed them the results. Go and Google Ripped X Beast to see their reaction.

  30. Yo yo… Amazing vid. My pal was formerly a fat. He revolutionized himself from 293 lbs of pure fat to 210lbs of absolute muscle. I couldn't believe it! I just signed up personally because I plan to improve my body shape. He used the Muscle Building Bible (Search on Google)…

  31. Hey, have you heard of MuscLeader (look on Google)? On their website you can watch a nice free video demonstrating how you can grow notable muscle mass fast whilst burning body fat as well. Kev and hundreds of guys with the same goal had good results by using this system. Hopefully it works for you as well.

  32. That guy is on juice 100%. I am in fitness industry for 10 years now and I can easly spot fakky like him. Only noobs admire him.

  33. He really said, "My meals consist of protein, carbs, and fats." LOL almost EVERY food has all 3 macronutrients, even if its only a slight amount.. 6:20

  34. Hey the jaw has muscles too and working them while at the gym with a little chatter never hurt. 🙂

  35. Scientific proof reveal that you'll be able to optimize your muscle building process 2x-3x more quickly; by simply adjust your eating plan. Because the time you spend for the gym is just 3% of all your time.

  36. The amount of times he's said "you know" I don't know why the hell he is telling all this useless information since we already know according to him.

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