About the athlete Steve Cook

Data from Steve Cook:

• Age: 30 years old
• Height: 186 cm
• Weight: 95kg
• Status: IFBB Physique Pro, fitness model, contract work for Optimum Nutrition, ABB, Bodybuilding.com, 6 Pack Fitness

The history of Steve Cook’s performances at the competitions:

• 2010 Bodybuilding.com Fit Body – 1 place
• 2011 NPC Ironman Magazine Championship – 1 place
• 2011 US Junior Championship NPC – 3rd place
• 2011 National Junior Championship NPC – 1 place
• 2012 IFBB Houston Pro – 1st place
• 2013 IFBB Olympia Men’s Physique – 8th place
• 2014 IFBB Dallas Pro – 1st place
• 2014 IFBB Olympia Men’s Physique – 5th place

Information about Steve Cook from his site, as well as from an interview with CutAndJacked.com:

Steve Cook is one of the people who most embodies the present-day fitness industry. Steve is a professional participant in the Men’s Physique category of beach bodybuilding, the face of Optimum Nutrition and Bodybuilding.com, and an international fitness model. Through Bodybuilding.com, Optimum Nutrition, and his various social networking platforms, Steve Cook teaches millions of people how to move closer to their fitness goals. Before he began to perform on shows and act as a model, Steve was a college football player who earned a Bachelor of Science degree in both Biology and Psychology from Dixie College.

“More. Faster. Stronger.” was a family motto when Steve Cook grew up. This was the motto Steve heard every day as the son of a coach and sports manager. He was the middle child of his parents’ 7 children, and all of them played sports. Like many middle-children, Steve Cook did his best not to get lost in the chaos of a large family. Under the supervision of his father, he began to thrive not only at the stadium but also in the gym from a very young age. He was not allowed to watch TV or take a walk with friends until he did push-ups. He also fanatically did push-ups before going to bed. This type of regular intense exercise formed his brain-muscle connection. This neuromuscular connection was the keystone of Steve Cook’s future success in sport and bodybuilding.

Steve did his first set of burdens when he was still in high school. By the sixth class, he could already squeeze 92kg. He continued with burdens later on, not because it gave him an advantage in other sports, but simply because he liked the process. In the 9th grade, Cook was already lying 144 kg and was one of the strongest children among his peers.

During his time at college, Steve Cook became bigger and stronger. Unlike other players in American football, who only did football-related exercises, Steve was still interested in the formation of his muscles. In order to learn how to build muscles and build up mass, Cook read Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. Once his career in football came to an end, Steve decided to continue training as a bodybuilder. By 2009, Steve Cook was already heavily involved in the bodybuilding industry.

On 21/11/2009 in Las Vegas, Cook won the first competition he ever competed in, and instantly made a name for himself in bodybuilding at the national level. This was an incredible achievement for an amateur bodybuilder. But not all was going well for Cook. In early 2010, Steve Cook and his wife decided to divorce after four years of living together,. This was a huge blow to Cook, and he recovered the only way he knew how- by going back into the hall.

In April 2010, Steve Cook took first place at the ABFF Show / Boise Golds Gym Classic and received a professional card.

Steve Cook Q&A

His favorite bodybuilders:

“I really like the aesthetic figures. Of course, my favorite athlete is Arnold, I met him when I was 7 years old, and from that moment I’m his fan. I also like Steve Reeves, Frank Zane, Bob Paris, Serge Noubre, Lee Labrada.”

How much time he spends in the hall:

“From 1 to 1.5 hours. I like to change the training schedule every 2 weeks. When I’m working on developing strength, I often train for 45 minutes only. “

His pre-competition diet:

“My diet does not change much during the year. I usually do not [stray] in the offseason from a competitive weight of more than 2.5 kg. In the offseason I allow myself more carbohydrates, I enjoy fruits and milk. Closer to the competitions or photo sessions I start to cut carbohydrates (I’m cycling them). Protein a day I eat 250 to 300 grams, fat – from 50 to 70 grams. I eat on average 6 times a day. The basis of the diet – low-fat sources of protein like turkey, chicken fillet and fish. “

Steve Cook diet (off-season):

First meal:

• 8 egg whites
• 2 whole eggs
• Vegetables (spinach, Bulgarian pepper) – 1 serving
• Oatmeal – 60-80gr

Second meal:

• Protein source with low fat (white fish, chicken, turkey, steak) – 200gr
• Source of complex carbohydrates (brown rice or sweet potatoes) – 70gr

The third meal (after the workout):

• Protein powder – 40gr
• Maltodextrin – 50-100g

Fourth meal (about an hour after the previous one):

• Low-fat meat – 200gr
• Complex carbohydrates (pasta from whole wheat flour, brown rice or sweet potato)
• – 70-90gr
• Vegetables – 1 portion

Fifth meal:

• Low-fat meat – 200gr
• Vegetables – 1 portion
• Sources of healthy fats (almonds or almond oil, avocado or olive oil) – 10-20 gr

Sixth meal:

• Repeat the fifth, or eat a protein bar

Seventh meal (before bedtime):

• Casein protein – 1.5 scoops
• Sources of healthy fats (almonds or almond oil, avocado or olive oil) – 10-20 gr

On the avoiding the temptation of harmful food:

“I [make sure not to] feel hungry. I eat every 2-3 hours, and if I still want to eat between meals, then I find some useful alternative for a snack like almond oil. “

Steve Cook’s training program (off-season):

Day 1 (thighs, drumstick):

• Extension of legs on the simulator: 2 * 15 (warm-up), 1 * 10-12 to failure
• Foot press : 2 * 10-12 (warm-up), 1 * 10-12 to failure
• Gakk-squatting: 2 * 10-12 (warm-up), 1 * 10-12 to failure
• Bending legs on the simulator while sitting: 1 * 10-12 (warm-up), 1 * 10-12 to failure
• Deadlift with straight legs: 1 * 10-12 (warm-up), 1 * 10-12 to failure
• Shin in the training apparatus for bench press: 1 * 10-12 (warm-up), 3 sets in rest-pause mode, rest between sets 10-15 seconds
• Shin in the simulator sitting: 1 * 10-12 (warm-up), 1 * 6-8 to failure

Day 2 (chest, biceps, press):

• Bench press lying down on an incline bench: 2 * 10-12 (warm-up), 1 * 6-8 to failure
• Dumbbell bench press lying on an incline bench (head up): 1 * 10-12 (warm-up), 1 * 6-8 to failure
• Dumbbell lying down: 1 * 10-12, 1 * 6-8 to failure
• Concentrated lifting dumbbells on the biceps: 1 * 10-12 (warm-up), 1 * 6-8 to failure
• Hammer: 2 * 6-8 to failure
• Lifting the bar to the bicep: 2 * 8-10 with the use of cheating and negative repetitions
• Raising the knees on the uneven bars with a superset with twists: 3 approaches to failure, slow controlled movements
• Twisting using a superblock with a lifting of the legs lying on an incline bench: 3 approaches to failure

Day 3:

• Cardio

Day 4 (back, triceps, drumstick):

• Pullover with dumbbell: 2 * 10-12 (warm-up), 1 * 8-10 to failure
• The thrust of the vertical block with a narrow grip: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Thrust of dumbbells in slope: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Thrust horizontal block wide grip: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Deadlift: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• The triceps on the block: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• French bench press: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• French bench press sitting: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Shin in the training apparatus for bench press: 1 * 10-12 (warm-up), 3 sets in rest-pause mode, rest between sets 10-15 seconds
• Shin in the simulator sitting: 1 * 10-12 (warm-up), 1 * 6-8 to failure

Day 5 (deltas, trapezium, press):

• Dumbbell press sitting: 1 * 10-12 (warm-up), 1 * 8-10 (warm-up), 1 * 6-8 to failure
• Mahi dumbbells in the sides: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Thrust on a horizontal block with a rope handle to the chin: 1 * 6-8 to failure
• Mahi dumbbells in the sides lying belly on an incline bench: 1 * 10-12 (warm-up), 1 * 8-10 to failure
• Shagi with dumbbells or a barbell: 1 * 12-15 (warm-up), 2 * 8-10 to failure
• Thrust narrow grip to the chin standing: 1 * 12 (warm-up), 2 * 8-10 to failure
• Raising the knees on the uneven bars with a superset with twists: 3 approaches to failure, slow, controlled movements
• Twisting using a superblock with a lifting of the legs lying on an incline bench: 3 approaches to failure

 Day 6:

• Cardio

The next day, this 6-day cycle is repeated again.

Rest between sets for 1 minute, unless otherwise indicated.