Stan McQuay
Team Prolab Member, World Superbody Champion, Personal Trainer
Age 29, 5'7", 176 lbs., Los Angeles, CA
Nutrition Express: What are your favorite eating and training techniques to reduce body fat?
Stan McQuay: Basically, I increase my protein intake and decrease my intake of carbohydrates and fat. I might also alter the carbohydrates I eat. I'll avoid pasta and bread, and replace them with yams and rice. Overall, when I'm leaning down, I eat very basic, plain food like chicken and vegetables. I also drink protein shakes made with Prolab's Pure Whey, which is an easy way to add protein to your diet.
N.E.: What is your body fat percentage and how do you lower it in preparation for a bodybuilding competition?
Stan: Typically, my body fat is around 6-7%. For competition, I'll get down to 3% by altering my diet and by taking supplements. I use Prolab's Cuts II (Ephedra Free).
N.E.: What are the three most important things that people can do to start building muscle?
Stan: One, they should make changes to their diet, like adding more protein, and limiting carbs and fats. Two, they should set up a consistent and goal-oriented training schedule. Three, they should add supplements to their program.
N.E.: What are the biggest mistakes people make with their diet and exercise plans?
Stan: The most common mistakes I see are: not eating enough protein, not training enough, and training too much. When you overtrain, you are actually tearing down muscle and preventing yourself from reaching your goals.
The key to reaching your goals is staying motivated. I tell people to set reasonable, short-term goals so they can celebrate success along the way to achieving their long-term goals.
