Christian Duque: Please tell us your full name, age, height, and regular weight/contest weight. Also please tell us where you were born & raised.
Martin Mester: My name is Martin Mester I'm 35 years old. My height is 6´2. My contest weight is 216lbs, with my off-season weight at 222lbs. I was born in the Czech republic, but I live in Madrid, Spain.
Christian Duque: When did you first start training with weight, how old were you, and what inspired you to transform your physique?
Martin Mester: I was started my training at a young age - 15 years old. My motivations were movie stars like Van Damme, Stallone, and Arnold. I wanted to be strong and have muscle, so I started step by step. I started going to the gym and developed from a skinny body to a muscular one.
Christian Duque: As far as your training goes, do you incorporate everything in the gym (machines, barbells, and free weights)? Or do you prefer any particular forms? What does your split (programa de entrenamiento) look like for the week?
Martin Mester: I prefer "change" with every workout, whether I'm training heavy or doing circuit type work.
I try to surprise my body through heavy working sets and/or intensity. I usually will use the machines, barbells, free weights, with a split of three days on, with one day off. When I'm close to a competition, I'll train 2x a day. Before breakfast, I'll be doing my cardio on the stepper or bike. I'll schedule my weight-training session for the afternoon.
Christian Duque: Many people want to have definition and good lines, talk to us about how important cardio vascular training is for you? How important is it develop lean, vascular look?
Martin Mester: I think that cardio training is very important to be lean. And generally, intensive workouts are really good for shedding extra calories and looking lean. Everybody has muscle but if that muscle is under fat, nobody can see it. So if you want to be lean with great shape, you have to do put forth some real effort, because nothing is free in life. If you put 100% to your workout and diet you can expect 100% awesome results - results you'll be proud of!
Christian Duque: As far as diet goes - do your dietary requirements change vary during the year, or do you keep a pretty consistent set of meal plans? What does your normal diet look like?
Martin Mester: My diet is more or less the same year-round. I try to always be in good shape. Just before the competicion, I am more strict with my diet, exerting greater control over what I eat.
I eat 6 meals a day with 2 protein shakes. I need more good fats than carbohydrates so I eat more steak, salmon, almonds, etc. I try to consume 3,5 g of protein per 1kg of body weight, with just a bit of carbohydrates - normally oatmeal or potatoes.
Christian Duque: For those men reading this, that would like to compete in Physique, do you recommend staying lean year-round (todo el a~no) or do you advocate for an On and Off season? Is there a danger for the Physique competitor to "Bulk Up?"
Martin Mester: In my opinion is better to stay lean year-round. Physique is not bodybuilding so you dont need to have huge muscles, what you need is to have quality muscle come the contest. Of course there isn't a danger "bulk up," if you do it correctly; however, I think you really dont need it. Instead, focus all your efforts at developing rockhard muscle! Physique isn't about size, it's about quality muscle and symmetry.
Christian Duque: Talk to us about your record, how many competitions have you entered? Has it been all Physique, any bodybuilding?
Martin Mester: I just did 2 competitions and I won both of them - I'm very lucky. My first competition was last year, the West Coast Classic, where I won the Men's Physique, Class C. And this year, I won the Iron Man Naturally Mens Physique (Class C & Master's Physique).
Christian Duque: I think everyone that sees your photos, is blown away (WOW) by your abs. What tips can you give the readers as far as seeing improvements in their own bodies?
Martin Mester: I work my abs like I would any other muscle - remember that, surprise is the name of the game. Sometimes I'll train heavy for high reps, other times I'll do circuit super-sets, but other times I'll just mix it up even further. You have to remember that there's many different exercises to stimulate the abs. In order to reap the best results, consistently introduce new exercises and follow through with a clean diet.
Christian Duque: Talk to us about your supplements. What's your favorite protein, creatine, amino acids, etc? What companies have you had the best experiences with?
Martin Mester: I use supplements such as a protein shake, bcaa's, glutamine, and crealkaline from Scipharm and Beverly Nutrition. I also use a fat burner from VPX, because I have great results from it.
Christian Duque: Please tell us what you have planned for 2012 and where your fans can go to reach you.
Martin Mester: For this year, I definitely plan on doing the West Coast Classic! In October, I plan on doing the Arnold Classic (Europe) in Madrid. This is the first year they'll have Men's Physique and I can't wait to be there.