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.