Mark J. Dommer is a 45 year old husband and father of 3. Be is 5’7″ and 176lbs and works in security for a government contractor and is also a certified personal trainer, indoor cycling instructor, and 200RYT yoga instuctor. He has been competing as a bodybuilder for 5 years in the Open Middleweight and Masters 40-49 classes.
In this weeks QUESTions With, Mark talks about losing fat, leaning out, and transitioning from road biking to bodybuilding.
What nutritional information have you learned that most people don’t know?
Whether dieting to lose fat or gain muscle….most people do not eat enough to reach their goal. In a fat loss scenario, you must not restrict calories so severly that metabolsim is compromised. To add lean mass you must provide your body with ample materials (protein, carbs, and fat) to repair and build.
What training information have you learned that most
people don’t know? NEVER compromise form for weight. Too many start a movement with sloppy form and never truly stress the target muscle.
What are your three biggest nutrition pet peeves?
1.) Skipping meals
2.) Failing to plan ahead
3.) Carb and fat phobia
What are the three things you see people doing in the gym that bother you most?
1.) Talking on a cell phone
2.) Not unloading weights
3.) Doing barbell curls in the squat rack
What is a quote that you live by?
“No one can be perfect, but any one can be consisently good.” Justin Harris
Who is your inspiration?
My wife…mother, athlete, business owner, and supports me 100%.
Who or what got you started?
After 20 years of racing road and mountain bikes, I had taken it as far as I could and was burned out. I have been athletic and competed in sports my entire life do I still needed an outlet. A co-worker, himself a bodybuilder, suggested I try doing a bodybuilding contest to pacify my still competitive desires…that was all it took and now I am hooked!
What is one piece of advice you give to new lifters?
Learn the proper technique from the beginning. As a personal trainer, I spend a lot of time reprogramming new clients bad habits before we can move forward.
What is one piece of advice you give to seasoned lifters?
Don’t get stuck in a rut….try new movements, splits, rep ranges, etc. to keep things fresh and progressing.
What’s your goal for 2011?
To really focus on weak areas and continue adding lean mass.
What body part do you struggle with the most, and what have you done to overcome the problem?
My back has always been a weak point. I have started incorporating two back sessions a week–one focusing on thickness (Deadlifts, BB and/or DB Rows, T Bar Rows, etc.) and second to address width (Pullups/Weighted Pullups, Lat Pulldowns, Straight Arm Pulldowns, etc.). By training it twice per week with an emphasis on different areas I have been able to hit it from all angles.
What does your typical diet consist of?
I like to keep things simple and focus on quality foods. Lean proteins, complex carbs, healthy fats, and a ton of vegetables form the foundation of my meals. I use a carb cycling approach rotating between low, medium, and high days. Adjustments are made according to my current goals (contest prep, off season, etc.) with the number of low, medium, and high days increased or decreased as needed.
Example Medium Day
Pre Workout: 3/4C. Oats w/ 30g whey isolate
Post Workout: 3/4C. oats w/ 30g whey isolate
Meal 1: 2 Whole Eggs+6 Egg Whites, 3/4C. oats
Meal 2: 5oz. Chicken, 2C. Veges, 3/4C. Rice
Meal 3: 5oz. Top Round, 2C. Veges, 6oz. Sweet Potato
Meal 4: 30g whey/casein mix w/ 2T. almond butter or Quest Bar
Meal 5: 5oz. Chicken on Low Carb Wrap, 6C. Mixed Salad w/ vinegar, 1/2 avacado
Meal 6: Quest Bar