Ripped Performance is now on Instagram. Be sure to follow us for fun videos and photos that will help you learn more about the gym and the services we offer. It is also a great way to get to know some members. Be sure to take some photos at the gym and post them and don’t forget to tag us! Use the hashtags #TeamRipped or #RiseAboveAverage to get featured.
The Men’s Breakfast Club is running strong. Each Mon, Wed, and Fri morning the men come together to get fit, build strength and build a sense of community by supporting each other. The session starts at 7:00 am and runs for an hour. During that time you’ll sweat, grunt, and find that purpose inside of you that will cause you to Rise Above Average.
On August 27, 2016 members from Ripped Performance conquered the Washington DC Spartan Sprint in Mechansville, Maryland. This was the first race for three of our members and a repeat for two. They all helped and encouraged each other throughout the course. The Spartan Race is designed to test your limits and push you past your comfort zone and it did just that. The length was 4.75 miles with 24 obstacles – many of them focusing on upper-body strength. This year there were less walls to scramble but more obstacles like the monkey bars, the rope climb (with no knots this time around) and the rig that features rings, a baseball, and a horizontal bar. We also have a member working towards her Trifecta and this was her second race – next up – The Beast!
Congrats to all of our members who received their medal. Once a Spartan, always a Spartan. Aroo!
Coach Cliff has decided to enter the NPC Baltimore Physique contest on March 19th. This is a body-building contest that highlights and shows off body builders who are dedicated to defining their bodies and muscles. Let’s find out what has motivated Cliff and how and he preparing for this contest.
The National Physique Committee (NPC) is the largest amateur bodybuilding organization in the United States. Amateur bodybuilders compete in competitions from local to national competitions sanctioned by the NPC. The GNC NPC Baltimore Gladiator Championships will be held on March 19, 2016. It’s an Open/National Qualifier: bodybuilding/fitness/figure/bikini/physique/Teen.
Entering a Physique competition is something I actually considered some years back but due to reconstructive jaw surgery I needed to put that goal on hold for a couple years. This year I feel better than ever and a friend who recently went Pro convinced me to go for it in 2016. That said, my purpose in life is to inspire and encourage all individuals to ‘Rise Above Average’. I have been blessed to be involved with fitness and athletic performance for over 10 years and I believe it is our duty to be responsible for our physical health. Our body is a temple and it’s the only one we get – take care of it the best you can. I believe it is my purpose to use my fitness and coaching to be a conduit for this good health. This is just another opportunity to inspire others to be great, to never settle and to run towards their destiny.
I entered to compete in the Men’s Physique: Men’s Masters which is specific to ages 35 -40 year of age.
My goal in the beginning was to increase muscle mass while staying lean. That requires a combination of training hard and proper food intake. I started at 193lbs at 8.7% body fat and am now at 202lbs at 7.3%. I gained the extra poundage by my specific diet but in terms of exercise I initially begin with a 4-week muscle hypertrophy phase (a method of strength training intended to induce the fastest muscle growth) to increase size. I focused on specific muscle groups that were lagging and worked through compound and super sets. (Stay tuned for Coach Cliff showing videos of his favorite exercises to build the body you want). My training frequency is 5 days a week, rest 2. My final goal when stepping on stage is to be around 195lbs – 5%-6%.
 Coach Cliff’s Starting Physique |
 Cliff’s Current Physique |
My nutrition has been the most important aspect of this journey. As I mentioned, my goal was to put on about 10lbs of muscle. I increased my caloric intake to about 250 grams. I don’t really concern myself with meeting a specific number of calories but instead focus on the quality and making sure they consist of the proper macro nutrients – proteins, fats, complex carbohydrates and carbs (fiber). I’ll be sharing my 6-meal per day break down soon. Generally, I start my day off drinking 32 oz of water. (about 130oz per day). I then consume protein and fats which are great for body composition improvement. The rest of my meals consist of protein, complex carbs, healthy fats and veggies. I also throw in an extra protein smoothie in the evening as a snack. I only do protein shakes after my training sessions for muscle protein synthesis.
I think the hardest part is definitely the disciplines of eating the right foods all the time. What helps me is always focusing on the results. What you do day in and day out will either hinder or help your results – from how you train, eat, rest and think! My focus is: eat to perform at a high level; eat to maintain my gains. My other focus is knowing my best days are ahead: my best sessions, the goal I will achieve, and the opportunity to live out my purpose!
I have seen both strength gains and improved definition. I played with professional athletes during my 6 years in the NFL and that allowed me to compete with some of the best athletes in the world. I think I am stronger and feel better now (not counting a few aches and pains from football) than I ever did during my football playing days. This has been an awesome experience and, at times, I feel like I can come out of retirement!
If you are considering entering a competition there are 3 things to consider: 1) Answer why are you doing it? It will fuel you through the journey. 2) Be ready to embrace all that it will take to achieve your goal 3) preparation is key and 4) find a certified experienced professional to help you. If you would like to get started today contact Coach Cliff at 703-303-2363 or email him using the Contact Us form.