About-Muscle.com talk with natural Pro Bodybuilder Tuan Tran. Tuan is certified by the National Academy of Sports Medicine and has help many individuals achieve their fitness goals since 2000
Could You Tell Us A Bit About Yourself And How You Got Involved In Fitness?
I, Tuan Minh Cao Tran, am an alumnus of the University of Houston, holding two B.S. degrees in Nutrition and Kinesiology. In addition to my degrees, I have also been certified through the NASM “National Academy of Sports Medicine”, and ACE “America’s Council on Exercise”. I have been Training dozens of individuals since 2000. As for my personal experience
• Played football on a College level at the University of Houston.
• 40 yard dash: 4.69 secs
• Bench Press: 385 lbs
• Squat: 605 lbs
• Power Clean: 315 lbs
• Deadlift: 545 lbs
I hope to grow and become one of the best of all Natural/Drug Free Pro Competitors in the Nation. Also, to train clients to be on par with myself or even go beyond myself whether it be bodybuilding, powerlifting, fitness model, marathons, weight loss, etc… Most of all, to train everyone to live a better, healthier life without the need for fad diets, or use of dangerous drugs.
As for when I started, who knows. I have always been a very active even as a child. From karate and kickboxing at the early ages of 8, to football, basketball and track and field in middle school and so on, movement was a way of life for me.
What Helps You Stay Motivated?
Most commons sense answer, it is my job and how I make a living. If I get lazy, who will pay my bills… lol. However, as a fitness professional, I must lead by example and in order for my clients to believe in my ability to get them to where they want to be, I need to believe in myself. Meaning, I must be a role model to anyone that may be looking up to me as a fitness professional. Making my family proud, always finding new ways to challenge myself, proving to all the haters that it is possible to achieve amazing results without drugs and motivating others that do believe that great things can happen without the use of drugs.
What Does Your Workout Look Like?
I am getting ready for an up and coing bodybuilding show so I am dieting right now, trying to get my body fat mas low as possible without losing too much muscle. Lots of cardio (1 hour a day, 5 to 6 days a week) , posing practice, resistance training and a very strict diet.
What Sort Of Rep Range Do You Use?
I personally love power lifting. However, I have no preference to rep ranges as long as I get results. I will train my body the way it responds best to achieve the goal at hand. I have pushed anywhere from 1 to 100 reps in 1 set depending on my goal.
What Mistakes Did You Make When You First Started As A Newbie?
God, what mistakes did I not make. Right off the bat, lack of knowledge about nutrition would the top of my list. Second, lack of understanding bio mechanics when it comes to movement of the body and how to lift with leverage vs. raw power (which I relied on a lot when I was younger). Lifting for ego vs. lifting for improvement. Not understanding my somatotype (body type). Not doing things like cardio are high reps because of the myths of “bro science” and what I would hear from other guys. But instead of just following the norm, I took fitness serious and expanded my knowledge of it and nutrition to the point where now I am one of the most elite Natural/Drug-free Athletes in the U.S.
How Often Do You Perform Cardio?
When bodybuilding, resistance training and cardio run almost parallel in time and how many sessions I do in a week. When in my powerlifting phase, unless I have to keep my weight in check, I will only do recovery cardio sessions which is maybe once or twice a week for 10 to 15 mins.
Which Do You Prefer and Why… Steady State Cardio Or HITT Cardio?
HITT is more fun but there is a time and place for both. So again, I may prefer HITT but I will do any form of cardio depending which works best for the goal at hand
What Are Your Personal Thoughts On Fasted Cardio?
For the lean trying to get very lean (15% body fat or less for men, 22% or less for women), various strategies, including fasted cardio are probably going to be required to offset the mobilization and blood flow defects. That’s why that specific group found decades ago that fasted morning cardio worked best. And why I wrote The Stubborn Fat Solution since it deals with how to overcome all of the problems. But for folks who aren’t that lean yet, the folks in the middle range of body fat levels, it really doesn’t matter. The best time to do cardio will be whenever it will most consistently get done. If that’s first thing in the morning, fantastic. If not, also fantastic. It’s more important in this situation that it gets done than when it gets done.
What Does Your Diet Look Like?
It can be as low as 2000 calories with low carbs to as high as 5000 calories and eating everything insight. Again, I eat depending on the goal at hand.
Do You Bulk and Cut Or Do You Stay Lean For The Whole Year Round?
Because I compete in both bodybuilding and powerlifting contests throughout the year, I have to bulk to max my power/strength levels to perform at my best at powerlifting meets.
What Do You Find Gives The Best Results When You Are Cutting?
Number one factor is my diet. If that is off, it will not matter what I do training wise.
How Do You Deal With Cravings?
When powerlifting, I do not have to restrict junk food. In fact, if I am short on calories, sometimes I need a little junk to get to my calorie goals. As for bodybuilding and leaning out, I create healthy versions of the so called junk food. Example: instead of buying a burger that is made with 80/20 ground beef, I buy 96/4 ground beef to make my burger. Instead of adding cheese to my burger, I will add a slice of avacodo.
What Supplements Do You Use?
I have a video on that. But for year around, multi vitamins, and whey protein. Why, it is almost impossible to get all your vitamins and minerals 365 days a year from just food alone and whey because to hit my protein amounts day in and day out, I cannot stomach that much protein coming from meat.
What Activities and Hobbies Do You Enjoy When You Are Away From The Gym?
Spending time with my wife
Watching football when it is in season
Play video games if I ever have any free time
Cook and learn how to cook
Fish (which I need to get back to)
What Are Your Favourite Supplements?
Optimum Nutrition’s Amino Energy. Great taste, plenty of Amino Acids to stop my body from losing muscle and it has cleanest form of caffeine to get my day going.
What 3 Exercises Have Contributed The Most To Building Your Physique?
The big 3 in powerlifting, the squat (below parallel, something that way to many guys do not do these days), the Bench Press and the Deadlift. When it comes to engaging the most amount of muscle fibers per rep and also creating the most anabolic environment for the human body to grow, these are it. Best of all, they are the kings of the bio mechanics of pulling, pushing and squatting and teaching the human body how to move.
What Is Your Favorite Workout Music?
I like all kinds. Trance and Bboy music for cardio. Alternative, Rock and some rap depending on Artist when training with weights
What Is Your Greatest Achievement?
Just finished competition the first every multi-affiliated Natural/Drug Free Bodybuilding World Championship. Not only did I get 6th place and the best poser award in the show, it was debut as a Professional. So my first Professional show and I was already going toe to toe with the top Natural Bodybuilders in the world. Talk about pressure.
Also, I hold 2 of the 4 records in the USAPL Texas RAW Open Men’s 198 Weight Class with a 534 Squat and a 402 Bench Press. Drug tested and also not suits or gear to help with the lift. All you can have is a weight belt.
What Is Your Favorite Quote?Knowing is not enough, you must Apply. Willing is not enough, you must Do -Bruce Lee. Click To Tweet
What Do You Love About Competing?
Finding the top guys in the field and chasing after them. Believe it or not, I train harder when chasing someone vs. being on top.
What Are Your Plans For The Future?
I guess you can say to win The Cronus Event next year if I qualify again. Also to drop down to the USAPL Texas RAW Open Men’s 181 Weight Class and break 3 of the 4 records so that I can hold records in multiple weight classes.
If Someone Wants To Connect With You How Can You Be Contacted?