From Powerlifter To Bodybuilder - AnabolicMinds.com
    • From Powerlifter To Bodybuilder


      by Mark Bell Bodybuilding.com

      Matt Kroczaleski is a badass. He's totally jacked and he's an awesome two-sport athlete. He's a former world record holder at 220 with best lifts of: 1,014-pound squat, 738 bench press, and 810 deadlift; and an official total of 2,551 (more than 11.5 times his body weight).

      Since then he has moved on from powerlifting to bodybuilding. Kroc is one of those dudes who can't just do something for fun; he has to do everything full-bore. He's on a mission to be a pro bodybuilder and in this interview, he openly shares his diet and training information.


      QWhat drove you to switch from powerlifting to bodybuilding?
      I needed a new challenge. After finally getting the all-time total record at 220, I experienced a letdown and felt like I needed something more difficult to go after.

      How's your strength nowadays?
      My one-rep maxes in the big three (squat, bench press and deadlift) are down a bit, but overall my strength is still on the same level. It wouldn't take much for me to get my strength to PR (personal record) levels if I chose to focus exclusively on powerlifting.

      How do you think concentration curls would affect your squat?
      Concentration curls are the absolute base of any great training routine. Without them, you might as well not even set foot in the gym.

      Would you eat differently now if you were powerlifting, and why?
      Definitely. Eating like a bodybuilder has made me realize just how important and how much difference a perfect diet can make over a decent one. The vast majority of powerlifters would benefit greatly by putting more effort into their nutrition.


      You used to work with Shelby Starnes. How did you ever take him seriously with those little glasses?
      Whoever said I took him seriously? Ha, just kidding! Shelby helped me out a ton and he set me in the right direction—in fact, he planned my diet going into my last show. I'm grateful for the knowledge and the help he provided me with.

      Tell us about your diet. What are some main things you try to focus on? Can you give us an example of a typical day on your diet in- and off-season?
      Off-season is more about growth, so I increase everything but carbs and overall caloric intake more than anything else. However, the diet is still designed to keep me as lean as possible, while adding size. Pre-contest, I have used carb cycling and more of a high protein, moderate fat keto-type diet, but either way, the key to getting leaner is the adjustments you make as the diet progresses. Typically, this involves carb manipulation and increasing cardio. My food choices are similar in both modes, but the quantity of them varies a bit.

      Kroc's Current Diet /// Off-Season, "Lean Gain Mode"
      Meal 1

      Whole Eggs
      6 eggs


      Egg Whites
      6 whites


      Oatmeal
      1 cup (dry measure)

      Calories: 900 kcal
      Protein: 68 g
      Carbs: 58 g
      Fat: 42 g

      Meal 2

      MuscleTech Nitro Isolate 65 Pro Series
      75 grams


      All Natural Peanut Butter
      2 tablespoons

      Calories: 500 kcal
      Protein: 84 g
      Carbs: 7 g
      Fat: 16 g

      Meal 3

      Lean Meat (chicken breast, turkey breast, tuna)
      12 ounces (raw measure)


      Walnuts
      1/3 cup


      Brown Rice
      1 cup (cooked measure)

      Calories: 850 kcal
      Protein: 87 g
      Carbs: 38 g
      Fat: 37g

      Meal 4

      MuscleTech Nitro Isolate 65 Pro Series
      75 grams


      All Natural Peanut Butter
      2 tablespoons

      Calories: 500 kcal
      Protein: 84 g
      Carbs: 7 g
      Fat: 16 g

      Meal 5

      Lean Meat (chicken breast, turkey breast, tuna)
      12 ounces (raw measure)


      Walnuts
      1/3 cup


      Brown Rice
      1 cup (cooked measure)

      Calories: 850 kcal
      Protein: 87 g
      Carbs: 38 g
      Fat: 37g

      Meal 6: Training Shake
      (drop this on non-training days)


      MuscleTech Nitro Isolate 65 Pro Series
      75 grams


      Fast-Absorbing Non-Fat Carb Powder
      1 serving

      Calories: 500 kcal
      Protein: 60 g
      Carbs: 60 g
      Fat: 0 g

      Meal 7: Post-Training Meal

      Round Steak Trimmed
      12 ounces (raw weight)


      White Rice
      2 cups (cooked measure)

      Calories: 750 kcal
      Protein: 83 g
      Carbs: 86 g
      Fat: 27 g

      Meal 8

      Round Steak Trimmed
      12 ounces (raw weight)


      Whole Eggs
      6 eggs


      Salad


      Extra Virgin Olive Oil
      1.5 tablespoons


      Vinegar
      1 tablespoon

      Calories: 1,300 kcal
      Protein: 118 g
      Carbs: 11 g
      Fat: 83 g

      Macronutrient Daily Totals
      Training Day
      Calories: 6,150 kcal
      Protein: 670 g
      Carbs: 305 g
      Fat: 260 g

      Non-Training Day
      Calories: 5,650 kcal
      Protein: 610 g
      Carbs: 245 g
      Fat: 260 g


      Dude, do you have to crap in a bathtub after eating that much food?
      Don't be ridiculous. I just pop off manhole covers and take care of business that way.


      Hey, remember those crazy-ass weight loss drops you used to do back in your powerlifting days? Tell us a little about that. How did you do it and how did you keep it effective and fairly safe?
      Honestly, I was just doing what had to be done regardless of what that entailed. I would sweat out all of the weight in a 24-hour period, with my largest cut being 35 pounds, when I broke the 220 all-time total record in 2009. I would turn my hotel bathroom into a steam sauna and basically spend 24 hours in there with five-minute breaks every 30 minutes. I wouldn't eat or drink anything except two pieces of toast with peanut butter at strategic times during the cut. I never slept during the night unless I was ahead of schedule. It was definitely one of the more difficult things I have done. It required a lot of mental toughness to keep going and it tested my limits of accepting pain and discomfort. To keep it safe, I typically avoided all diuretics, timed my cut to get me down and back up in as little time as possible and began replenishing all of the lost fluids and body weight as fast as possible the second I stepped off of the scale. Eating and drinking 35 pounds worth of food and liquids in one day was often as challenging as the cut itself, but absolutely necessary to perform at my best onstage.

      What's the biggest thing powerlifters can learn from bodybuilders, and vice versa?
      Powerlifters can learn a lot by watching the discipline and commitment bodybuilders exhibit in their training and in their lives. Successful bodybuilders live their sport 24/7 and sacrifice a lot to be good at what they do. Bodybuilders would benefit greatly by adopting the intensity and tenacity of the top powerlifters' training styles. The best powerlifters all approach their training with an unmatched intensity and focus.

      Wow, that is some great insight! Do you think your experience in the military helped prepare you for self-torture?
      Definitely. While I had pushed myself hard training for football and wrestling prior to entering the Marines, it was in the Corps where I realized just how much further I could push my body. It wasn't just in a training sense; it also included sleep and food deprivation as well as the ability to endure psychological manipulation. Those lessons were instrumental in becoming the athlete and the person I am today.


      I have seen many videos where you train so hard you just hit the ground. Do you enjoy pain and agony?
      I don't enjoy the actual sensation of pain any more than anyone else, but I do find a real sense of accomplishment from pushing my body beyond the limits of what I thought I was capable. I am also an extremely competitive person and view most things in life as a competition, so I am always trying to push everything further than anyone else can.

      Who shaves your back, and how do I land that gig?
      My wife Lauren. And Mark, do we really need to go over that again?

      What are your workouts like as a bodybuilder? What's the main goal of each training session?
      My training sessions have a lot more volume now. I still train hard and heavy, but my rep ranges are often 10-20, and I rarely ever work up to heavy singles, doubles or triples. I typically pick 3-5 exercises per body part and perform several sets of each, trying to hit the muscles from multiple and varying angles. However, I still prefer the basic compound movements over isolation-type exercises, and they still form the base of my training. I also incorporate a lot of techniques that drive a high volume of blood into the muscles, like dropsets, giant sets, supersets etc. The idea here is to stretch the fascia around the muscle tissue, thus allowing more room for growth.

      The goal of each training session is to facilitate growth. Unlike powerlifting, there really aren't specific numbers or targets for each training session, but I do plan things ahead of time and know what I need to get done when I walk into the gym. Mostly, it's just putting in the work that needs to be done and being patient with the results.

      What are your weakest areas and how do you plan to bring them up?
      My arms, shoulders and legs were all lagging behind my chest and back when I first converted from powerlifting; this is typical with lifters coming from a primarily strength-based training program. Since then I have managed to make good progress with both my shoulders and arms, but due to a knee injury that is holding my leg training back, they are still behind. To correct this, I am trying hard to get my knee healed up so I can train my legs with the intensity and volume they need. Once the knee is ready for it, I'll hit my legs hard with tons of volume based around the basic compound movements, like squats and leg presses for quads and different types of stiff-legged deadlifting supplemented with variations of leg curls for the hamstrings.


      What's next for Matt Kroc?
      Continue to work toward my pro card in bodybuilding. Once I achieve that, I'll reevaluate everything and go from there.

      Will you ever return to powerlifting?
      I don't have any plans to at the moment, as I need to focus on my bodybuilding goals 100 percent in order to achieve them, but I can tell you that I get the itch to train heavy often. I would love to get back on the platform and chase a few goals I have, like hitting a 900-pound deadlift.

      How can people find out more about you? Do you have a website?
      Those who are interested can "like" my Matt Kroc Facebook page, follow me on Twitter (@mattkroc), follow my training logs at www.elitefts.com and, of course, my website has tons of info about me: pictures, videos, articles I have written, T-shirts, DVDs and other stuff that you can find at www.mattkroc.com.

      Source: http://www.bodybuilding.com/fun/powe...ts-a-kroc.html
      Comments 43 Comments
      1. aceroni's Avatar
        aceroni -
        Originally Posted by aceroni View Post

        I don't currently juice and never have but I agree with rodja.
        Kroc has put more dedication and effort into his career as a pl / bb than most people put into their entire lives. To simply say steroids have done all the work is quite an insult.

        Would his numbers be possible without steroids? No, would his physique be possible without gear? Also no, he could get that lean naturally, but wouldn't have near the amount of mass he has now.

        Even without gear you can be damn sure he'd still be great at what he does because he pours everything he has into it.

        But you realize 99% of pro Pl and bb ALL USE. To claim he is cheating is to claim he has an unfair advantage over the other pros, implying they don't use. There is where you are incorrect.
        If he lied about his use then you'd have every right to be mad, he doesn't deny it he just isn't open about it because he'd lose sponsorships..

        And anyone that doesn't know all pros use and didn't get that big or strong off muscle tech is extremely naive
      1. Underdeal's Avatar
        Underdeal -
        Personally i'm all for roid use. But i think if they are going to list his diet then list his cycles as well. This article gives the impression that such results are attainable through diet and hard work ALONE. A bit misleading to people who are not in the game and bright eyed newbies. Like me :)
      1. matt8483's Avatar
        matt8483 -
        Originally Posted by Rodja View Post

        If it's legal in his federation, then it's not cheating.

        This sounds more like insecurity than anything.
        Ok Mr perfection. Pfft
      1. jamesm11's Avatar
        jamesm11 -
        People take steroids like any other supplement, it only helps a preexisting, strong foundation. Additionally, it is not cheating if his federation allows for it. Cheating is breaking rules for an unfair advantage. He is not doing that. Some people hit their physical max and want to continue their growth.

        You seem to not understand that steroids aren't magic. They're a supplement. If it were not for a strong diet and work ethic he'd be normal. Some strive for more than average.
      1. madds87's Avatar
        madds87 -
        Matt your an idiot... coool if your against steroids... but your naive and ignorant...
      1. Rodja's Avatar
        Rodja -
        Originally Posted by matt8483 View Post
        Ok Mr perfection. Pfft
        You're the one whining about how AAS users make you feel inferior strength-wise. I see someone stronger than me and it gives me a goal for the next 10 years. If you were truly secure with yourself, then it wouldn't bother you to see someone stronger than you whether they be on AAS or not. Chances are that there will ALWAYS be someone stronger than you and you can either become jealous or use that to raise the bar for yourself. The choice is yours.
      1. matt8483's Avatar
        matt8483 -
        Originally Posted by Rodja View Post

        You're the one whining about how AAS users make you feel inferior strength-wise. I see someone stronger than me and it gives me a goal for the next 10 years. If you were truly secure with yourself, then it wouldn't bother you to see someone stronger than you whether they be on AAS or not. Chances are that there will ALWAYS be someone stronger than you and you can either become jealous or use that to raise the bar for yourself. The choice is yours.
        Lmao! If u see someone stronger than u, u just go pin deeper, u fake ass karate kid. I can careless if someone is stronger than me. Its not about strength for me. i workout because i like it and of course the pump. i dont compete, nor will i ever. Im just not foolish enough to stick sh*It in my body that doesnt belong there, all just so my head can blow up the size of a balloon and try to impress people with my fake ass strength that you will only lose when u get off ur cycle. And for someone thats a big juice ball, like yourself, u sure hide your appearance quite well. just cracks me up when dudes like u try to tell people ur not strong because of the juice. It's all u. Bwahahahaa. Please!
      1. matt8483's Avatar
        matt8483 -
        Originally Posted by madds87 View Post
        Matt your an idiot... coool if your against steroids... but your naive and ignorant...
        I should know better than mention steroids on this fake ass athletic website. Real athletes don't use roids. Pussies! And your the idiot, steroids have gotten so far, u Fuking twig!
      1. matt8483's Avatar
        matt8483 -
        What a bunch of drug addicts in denial. Lmfao! Do ur thing and try not to infect yourselves.

        Other than eating and protein shakes, u shouldn't need anything else but your denial will tell otherwise. Morons. Lol
      1. Hyde's Avatar
        Hyde -
        Attachment 71780
      1. jamesm11's Avatar
        jamesm11 -
        Oh that's cool man, you don't drink alcohol? Touch tobacco? Eat fast food? Take prescriptions of any sort?

        None of those belong in our bodies, and they all cause a far greater number of deaths than steroids. Having a stance is fine, being ignorant isnt
      1. Rodja's Avatar
        Rodja -
        Originally Posted by matt8483 View Post
        Lmao! If u see someone stronger than u, u just go pin deeper, u fake ass karate kid. I can careless if someone is stronger than me. Its not about strength for me. i workout because i like it and of course the pump. i dont compete, nor will i ever. Im just not foolish enough to stick sh*It in my body that doesnt belong there, all just so my head can blow up the size of a balloon and try to impress people with my fake ass strength that you will only lose when u get off ur cycle. And for someone thats a big juice ball, like yourself, u sure hide your appearance quite well. just cracks me up when dudes like u try to tell people ur not strong because of the juice. It's all u. Bwahahahaa. Please!
        When did anyone say that AAS doesn't help with strength? Of course they help with strength and size gains, but they do NOT do all the work, which you foolishly think is the case. I guarantee you that I work harder in the gym than you do and that is not a result of using AAS. It's due to my work ethic.
      1. madds87's Avatar
        madds87 -
        Originally Posted by matt8483 View Post

        I should know better than mention steroids on this fake ass athletic website. Real athletes don't use roids. Pussies! And your the idiot, steroids have gotten so far, u Fuking twig!
        Ok then get off if thats how you feel... just how you treat and talk yo other people would show that you do not deserve to be on here.
      1. madds87's Avatar
        madds87 -
        Originally Posted by Rodja View Post
        When did anyone say that AAS doesn't help with strength? Of course they help with strength and size gains, but they do NOT do all the work, which you foolishly think is the case. I guarantee you that I work harder in the gym than you do and that is not a result of using AAS. It's due to my work ethic.
        Exactly...
        its another level of commitment you get to a high level naturally competitive wise and if you wanna jump onto that train to whole nother level of competition you can...you say you dont compete because you would be competing against, juiced meat heads.... well did you ever think that there are sports without pinning? Hmmm... there really arent any legitimate reasoning just ur ignorant opinion... all you have said was stereotyping which will only make up for the small majority....
      1. wtmdcg91's Avatar
        wtmdcg91 -
        Originally Posted by Rodja View Post
        Apparently you think the 30+ years of dedicated training and injuries are a small feat. Kroc is a powerlifting legend and 99.99% of people wouldn't accomplish what he has with an unlimited supply of gear. Every single one of you that is trying to discredit his accomplishments (or any professional's for that matter) would be better off channeling that energy into your own lives instead of attributing everything to AAS. Do they help, yes, but they don't work miracles.
        I do agree that there has to be 1) commitment 2) genetic disposition 3) gear fills the link for the other 2 commitment and the genetic disposition
        I am not discredit him cause he has both of the above to make the gear work for him! peace out
      1. David Dunn's Avatar
        David Dunn -
        Originally Posted by matt8483 View Post
        I should know better than mention steroids on this fake ass athletic website. Real athletes don't use roids. Pussies! And your the idiot, steroids have gotten so far, u Fuking twig!
        Watch the way you conduct yourself around here or you will be gone. If you don't like it here find the door or I can help you to it. Only warning.
      1. madds87's Avatar
        madds87 -
        Hehe
      1. Underdeal's Avatar
        Underdeal -
        Serious question though, do you think that the increased strength, the drive and the rapid results from AAS dont make training physically and mentally much easier to do?

        Totally agree that steriods alone do nothing and work ethic is the key but even just mentally, attaining rapid results from your efforts as opposed to the long hard slog of busting your ass for extrememly slow returns does wonders for motivation? No?
      1. Rodja's Avatar
        Rodja -
        Originally Posted by Underdeal View Post
        Serious question though, do you think that the increased strength, the drive and the rapid results from AAS dont make training physically and mentally much easier to do?

        Totally agree that steriods alone do nothing and work ethic is the key but even just mentally, attaining rapid results from your efforts as opposed to the long hard slog of busting your ass for extrememly slow returns does wonders for motivation? No?
        I see you've never extensively trained in PL'ing. Nothing is rapid as the equation is always changing in terms of leverage and technique. Even a hefty dose of AAS only helps so much when it comes to the CNS, which is the real determinant of strength.
      1. Underdeal's Avatar
        Underdeal -
        Your dead right! I have never trained for Power lifting :) I was asking more form a bodybuilding perspective sorry. Im sure if i juiced up and tried to break my PR's id probably just snap a tendon or tear a muscle.