Forward Movement Magazine Winter Issue 1 2015/2016 | Page 14
14
CONVERSATION
Q&A WITH
Nat Rochner, IFBB Pro
DO YOU
USE DAIRY?
SHOULD
WOMEN
TRAIN
DIFFERENTLY
THAN MEN?
Each individual should
train in a manner that is
conducive to reaching their
unique, individual goals.
It’s not so much about
gender, but more about
the person’s body type,
background and aspirations. After those factors
are narrowed down, then
one can set out a specific
plan and training regime to
achieve those goals.
Natalie Rochner
I rarely include dairy
in my diet. While on
contest prep, I have
zero diary products in
my meal patterns. In
the offseason, I may
occasionally include a
dairy product within my
refeeds, but not on a
daily basis.
DO YOU DRINK
BCAAS DURING
YOUR WORKOUT?
I drink BCAAs during
my workout, as well as
throughout the day. I
find that this helps shorten my recovery time.
FOR CARDIO, DO
YOU DO STEADY
STATE OR HIIT?
Almost all of my cardio is
done in HIIT. I mostly use
the stairmaster and never
use the same HIIT pattern.
I like to keep my body
guessing. I will occasionally jump on the treadmill
and do HIIT sprints, but
it’s not my favorite. I will
only implement steady
state cardio into my routine if I’m on contest prep
and in ketosis.
WHAT IS YOUR
MOTIVATION TO
STICK WITH
BODYBUILDING?
My motivation to continue bodybuilding comes
from my passion to
compete. I love the idea
of pushing my mind and
body to the limit while
creating the best version
of myself. It’s a lifestyle
that I enjoy.
WHAT KIND OF DIET
DO YOU MAINTAIN
WHILE BULKING?
My diet in the offseason
contains much more
carbs. I eat to grow and
to fuel my lifts. I utilize
these additional carbs
within my workouts and
am able to gain more
muscle mass.
DO YOU TAKE
REST DAYS?
I tend to take rest days
on Sunday’s. I use this
day to go to church, grocery shop and prepare
all of my meals for the
upcoming week. I call
it my “recharge” day.
However, if the weathers
nice and like to get in an
early morning track day.
[email protected]
Natalie Rochner is an IFBB Physique Pro who currently resides in Texas. She is a certified
Personal Trainer and has a Bachelor’s degree in Fitness and Human Performance.
To ask Nat a question please send it to [email protected]
WHAT’S YOUR TAKE
ON EATING FRUIT?
Fruit is great but should
be eaten sparingly.
While fresh fruit is
loaded with vitamins
and antioxidants, it still
contains calories and
carbohydrates. These
two things will slow
your weight loss down.
DO YOU EVER DRINK
ALCOHOL, AND IF SO
WHAT KIND?
While on contest prep,
I never ever drink alcohol. In the off season
however I may treat
myself to a few adult
beverages. I may have
a glass of wine with
one of my refeeds or
vodka/water if I’m at
a social event. I try to
keep the add ins to a
minimum (i.e. Sodas,
sweet & sour, etc). I’d
honestly rather eat
my calories than drink
them though.
DO YOU USE
CREATINE?
I do not use creatine.
I rely more on food
and diet centered
around my workouts
to make the best
muscle gains possible.