Natural GAINZ Magazine Cover Story: 5X IPL Pro Champion Marc Monaco Is Serious About Nutrition, Prep & Building Muscle!

COVER STORY

5X IPL PRO CHAMPION MARC MONACO

IS SERIOUS ABOUT NUTRITION, PREP & BUILDING MUSCLE

In this exclusive cover story, five-time IPL Pro Champion Marc Monaco opens up about his intense dedication to nutrition, training, and muscle building. At 45 years old, Marc continues to defy expectations, proving that age is no barrier when it comes to physical transformation and development. In this in-depth interview, he shares his personal approach to bodybuilding, from his diet regimen and training philosophies to the discipline behind his contest prep. Marc’s commitment to peak conditioning, even in the off-season, reveals his unique mindset and passion for continual improvement in both physique and performance.

INTERVIEW & PHOTOGRAPHY BY BEN YOSEF

OK, HERE WE GO! WELCOME BACK TO THE MAGS AND CONGRATS ON YOUR THIRD COVER! SO, THIS COVER STORY AND INTERVIEW ARE GOING TO BE DIFFERENT THAN WHAT YOU’RE USED TO! AS YOU AND I TALKED ABOUT A WHILE BACK, WE ARE TAKING THIS MAGAZINE BACK TO ITS ROOTS AND GETTING INTO THE FINE DETAILS OF PREP, DIET, NUTRITION, TRAINING ETC. FEELS GOOD TO HAVE THIS MAG BACK ON TRACK! YOU’RE THE OFFICIAL FIRST INTERVIEW SINCE THE RETURN TO THIS MAGAZINE’S ROOTS. SO, LET’S GET INTO IT! WHAT IS YOUR AGE? WHAT HAS BEEN YOUR HIGHEST OFF-SEASON BODY WEIGHT SINCE COMPETING IN THE IPL? WHAT HAS BEEN YOUR LOWEST CONTEST STAGE WEIGHT? AND WHAT’S YOUR HEIGHT?

Thank you! It’s always an honor to be featured on the cover of an IPL magazine. And even more special to be the first athlete to discuss my training regimen for Natural GAINZ since the magazine’s return to its original roots. I am 45 years old. I believe my highest off-season bodyweight since competing in the league has been 188 lbs. And my lowest stage weight has actually been 149 lbs. My height is 5’9″.

WHAT IS YOUR NUTRITION LIKE? DO YOU TRACK MACROS?

In the off-season I eat fairly clean, but I don’t track macro for macro. I mainly consume a lot of protein and limit my fats. My carbohydrates are mainly rice and oatmeal, and I try to limit the number of breads and pasta I consume. I limit my dairy, unless I have cheese, yogurt, or milk in moderation. When in contest prep, I’m much stricter and track all of my macronutrients. I’ll usually consume 1-2 “cheat meals” per week during a prep, all the way up to four weeks out from a show.

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I NEVER LET MY PHYSIQUE GET TOO OUT OF CONTROL. I LIKE TO LOOK NO MORE THAN 8 WEEKS OUT FROM SHOWTIME IN REGARD TO MY CONDITIONING, EVEN WHEN IN A BULKING PHASE.

WHEN TRACKING MACROS DO YOU USE AN APP? OR LIKE A SPREADSHEET OR JUST PLAIN OLE’ PEN AND PAPER? ALSO, WHAT DO YOUR CALORIE NUMBERS LOOK LIKE DURING OFFSEASON VERSUS PREP? AND WHAT IS YOUR FAVORITE CHEAT MEAL DURING PREP?

The past year I have relied on my nutrition coach to dial my numbers in for my macronutrients for prep. This has been for BOTH competition and Photoshoots, believe it or not! In the past, I have used “my fitness pal” to track my macronutrients. I usually stick to similar foods throughout the year, but I do like to indulge when not in prep! I never let my physique get too out of control. I like to look no more than 8 weeks out from showtime in regard to my conditioning, even when in a bulking phase.

Like I stated earlier, in the off-season my protein stays high and my fats and carbohydrates stay moderate, but I do not track. When in prep, my calorie intake can start at around 2,400 to 2,700 per day and drop to around 2,000 as the event gets closer. My body responds well (knock on wood), so my calories never drop to a drastic low. My favorite “cheat meal” is a toss-up between a cheeseburger and fries, and a bowl of pasta with meatballs. My dessert is cheesecake, and the thing I crave most (ironically) is a sweet tea!

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MY STRONGEST BODY PART IS PROBABLY MY BACK. AT LEAST THAT’S WHAT I HAVE BEEN TOLD BY MOST. I’VE REALLY BEEN ABLE TO BUILD AND DETAIL MY BACK OVER THE YEARS BECAUSE OF MY BRAZILIAN JIU JITSU AND GRAPPLING CAREER, ALONG WITH WEIGHTLIFTING.

YOU MENTION 8 WEEKS AWAY FROM BEING “READY.” IS THAT HOW LONG YOUR PREPS ARE FOR STAGE, OR DO YOU GIVE YOURSELF MORE TIME?

Honestly, it depends on the level of conditioning I walk around in the off-season with and how much water my body is holding. My most recent competition prep began in January for the April show, but I didn’t focus on cutting until 4 weeks out! The rest of the time was completely focused on building. The prep I did for the Photoshoot that landed me this cover was actually 8 weeks long, with one week that I went off plan because it was my oldest son’s 21st Birthday and I wanted to celebrate with him without restrictions! Normally, my preps range from 7-12 weeks.

You are obviously bringing a very competitive look to the stage each time you compete. That being said, we all have flaws. What would you say is your best body part or muscle group? And on the other side of that coin, what would you say is your weakest bodypart, and what are you doing to improve it?

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MY TOP TIP FOR LEANING OUT WOULD BE ONLY DRINK WATER IN REGARD TO BEVERAGES…YOU CAN’T GO WRONG WITH WATER.

My strongest body part is probably my back. At least that’s what I have been told by most. I’ve really been able to build and detail my back over the years because of my Brazilian Jiu Jitsu and grappling career, along with weightlifting. I’m a firm believer that muscle maturity is built through sport specific movements that cannot be built with solely lifting weights. I’ve also been told that my deltoids (shoulders) and my biceps are strong muscles on my physique. Interestingly, I used to have weaker shoulders, so I put a lot of extra time in building them to catch up to my chest so that my symmetry would improve. It’s definitely noticeable since my cross-over from Athletic to the Bodybuilding division!

My weakest body part is definitely my legs, mainly hamstrings and calves. I tend to hold my additional water in my hamstrings, so they appear “smooth” and my calves have never fully developed, which could be a hereditary factor. Although I do work them often and they are very strong! In order to improve my lower body, I train my legs 2-3 times per week (sometimes more) and focus on heavy exercises with a lot of volume. I also incorporate single leg movements. I have noticed a lot of improvements, but definitely have a long way to go!

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…A SCIENTIFIC NUTRITION AND TRAINING PROGRAM WILL CLOSE THE GAP BETWEEN A DISCIPLINED, NON-GENETICALLY GIFTED ATHLETE AND A GENETICALLY GIFTED ATHLETE WITH POOR HABITS.

If you had to give just one tip to physique competitors when it comes to making muscle GAINZ, what would it be? And what would your top tip for leaning out be?

One tip I would give is to eat! Consume enough macros to build and repair muscle, especially with a strenuous training program. Lots of beef, chicken, and rice if you can eat those foods regularly. My top tip for leaning out would be only drink water in regard to beverages, along with 1 energy drink or pre-workout drink before training. You would be surprised how much water your body can hold when consuming sugary beverages or those with high amounts of sodium. You can’t go wrong with water. I carry my gallon of water with me everywhere…even in the off-season!

WHEN IT COMES TO THE BODYBUILDING DIVISION OF COMPETITION WHAT ROLE DO YOU FEEL GENETICS PLAY WITH REGARDS TO THE LEVEL THAT AN ATHLETE CAN BUILD THEIR PHYSIQUE? DO YOU THINK IT’S CRITICAL TO HAVE GOOD GENETICS OR DO YOU THINK YOU CAN BEAT BAD GENETICS WITH THE RIGHT DIET AND TRAINING?

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I’LL TAKE MY PHYSIQUE AS FAR AS MY BODY ALLOWS ME TO GO. THERE IS NO ‘END GOAL.’ JUST CONSTANT IMPROVEMENT!

I think genetics definitely play at least a small role in building a physique for bodybuilding. Some people have the ability to gain muscle quicker or get leaner quicker than others. Contrary to popular belief, not all bodies are created equal! However, there are several factors that can contribute to attaining a strong bodybuilding physique, such as a scientific approach to nutrition and training program. Yes, someone with good genetics will beat someone with unfavorable genetics the majority of time if all factors are equal. But a scientific nutrition and training program will close the gap between a disciplined, non-genetically-gifted athlete and a genetically gifted athlete with poor habits.

WELL SAID AND GREAT PERSPECTIVE. AT 45 YEARS OLD, DO YOU FEEL YOU’VE REACHED YOUR GENETIC POTENTIAL? HOW FAR DO YOU THINK YOU CAN GO? OR FOR THAT MATTER, HOW FAR DO YOU WANT TO TAKE YOUR PHYSIQUE?

Anything is possible! There’s no secret that adding muscle is more challenging at a later age. But, with a scientific approach to my training and nutrition, along with proper sleep, I can always improve my muscularity. I’m still learning about my body and the ways it responds to certain things all the time! As a result, I’ll take my physique as far as my body allows me to go. There is no “end goal.” Just constant improvement!

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I LOVE THIS SPORT AND THE ENTIRE PROCESS OF SELF-IMPROVEMENT. THE BODY IS LIKE A MASTERPIECE THAT AN ARTIST WILL ALWAYS STRIVE TO IMPROVE, YET NEVER BE COMPLETELY SATISFIED.

GREAT CHATTING WITH YOU AND THANK YOU FOR GOING A BIT DEEP AND REVEALING THIS LEVEL OF DETAIL SURROUNDING YOUR STRATEGIES IN THE SPORT. WHAT’S NEXT FOR MARC MONACO?