Mark Bruno – Male Fitness Model Statistics
- Name: Mark Bruno
- Height: 5’9”
- Weight: 195 pounds
- Date of Birth: 10/01/1988
- Hair Color: Dirty Brown/Black
- Eye Color: Green
- Waist: 32″
- Location: Massachusetts
Mark Bruno – Male Fitness Model Interview
Can you tell us a little about yourself?
I live in Massachusetts and am currently a student. I will be graduating this spring 2011 with a Bachelor’s Degree of Science. I study exercise science and am looking to become a strength and conditioning coach. I am also a competitive powerlifter and want to compete in strongman. I have my CPR/AED and am a member of the NSCA.
How did you get started in the fitness field?
I first started working out with weights when I was 14 years old. However, it was more for sports than for anything else. Then, I got into powerlifting in high school and fell in love with it. I continue to train hard for sports, powerlifting, and fitness modeling.
What is the #1 thing you like best about being into fitness?
The best thing about being into fitness is that you know that you’re healthy and you can actually see it.
What has been your biggest accomplishment in the fitness field?
I am still relatively new in the fitness field. My biggest accomplishment would be inspiring others to get back on track and to live a healthy and active life.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
To be honest, I am not really sure. It’s good to first contact a photographer and see what they have to say. Once you have professional pictures, you can contact the agency.
Please describe a typical day for you. What is your daily routine like?
I am currently doing an internship at Northeastern University in strength and conditioning. I workout Sundays, Mondays, Wednesdays, and Fridays. I usually do two upper body days and two lower body days. I will also balance it out between two speed days (upper and lower) with two max effort days (upper and lower). This way, I am not only working on strength, but power as well.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
I would recommend doing a metabolic circuit. For instance, do five or six exercises in a row for a period of time with half the time rest in between exercises. Repeat for 2-3 sets with only 3 minutes rest in between sets. This will only take about 10-15 minutes and is really good cardio (stamina).
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
An appropriate amount is to lose 1-2 pounds per week according to American College of Sports Medicine (ACSM). It takes 3,500 calories of fat to lose 1 pound; therefore consuming 500-1,000 calories less per day or increasing energy expenditure or a combination of both will get you to lose that weight.
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
Before working out, it is ideal to have some sort of carbohydrate with some lean protein about 1-3 hours before working out. After working out, you want about a 3:1 carbohydrate to protein immediately post workout. This will replace lost glycogen stores as well as to feed the muscles with amino acids which will keep you in an anabolic state.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
Personally, I do not have these cravings because these foods are not in my diet. If struggling, I would first get back on the food, but to still eat some of it. Eventually, you can slowly cut more out of your diet. It is okay to have these foods once in a while with a little amount.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Lean meats, chicken, turkey, tuna, salmon, veal, pork, eggs, nuts, whole-wheat bread, whole-wheat pasta, sweet potatoes, yams, squash, brown rice, and as much fruits and vegetables as possible. Also, yogurt, oats, milk, oatmeal, flaxseed, wheat germ, guacamole, hummus, and cheese.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
The first thing is to gradually be more active. After all, Rome wasn’t built in one day. Maybe start with 1 or 2 days per week for only 30 minutes of either light cardio or even bodyweight exercises. Then, once your body feels accustomed, you can increase either the duration, frequency, intensity, or all of them.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
I would stay away from any soft drinks and alcohol. I would choose a lean source of protein and I would just order vegetables for a side, no potatoes. You could also have some soup or a salad as well.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Box squats, glute ham raises, split squats, leg curls.
What is the most challenging thing you deal with about consistently staying in top shape?
The hardest thing for me is trying to improve each time. It is really hard to increase strength; that is why you need to constantly change the stimulus by changing the training regimen and implement new exercises, intensities, methods, etc.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Chobani yogurt with oats, flaxseed, strawberries, blueberries, and a banana.
- Mid-Morning Snack: Granola bar.
- Lunch: Turkey, chicken, tuna, or ham sandwich on whole-wheat bread with lettuce, tomato, cheese, and mayo with fruit (either an orange, grapes, melon, etc).
- Mid-Afternoon Snack: All natural peanut butter and jelly sandwich on whole-wheat bread with an apple.
- Dinner: A type of lean protein (chicken, turkey, fish, veal, pork), vegetables, salad, and a glass of chocolate milk. Sometimes, I will have soup or vegetables or ground turkey chili.
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Any type of squats or bench, rows, pull-ups, lunges, hypers, reverse hypers, glute ham raises, dips, deadlifts, RDL, hang cleans, snatch, and any other exercises you can think of.
- Cardio Exercises: Bike, treadmill, jump rope, sprints.
- Additional Training: Sleds, prowlers, farmer’s carry, atlas stones, yolk walk, ropes, etc.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Do more volume (sets and reps).
2. Train different areas of the arm; biceps, triceps, forearms.
3. Less rest in between sets.
4. Be able to push yourself; bodyweight or external weight.
5. Change up the routine but still be consistent. For example, instead of doing tricep pushdowns all the time, do dips.
What are your top 5 tips for losing unwanted body fat?
What are your top 5 tips for gaining lean muscle mass?
1. Resistance training.
2. Lean protein.
3. Train consistently.
4. Eat right after workouts.
5. Sleep and recovery.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Assess where you are.
2. Be educated.
3. Set goals.
4. Make a training routine.
5. Track progress.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Dynamic effort upper. Usually bench press with either chains or bands for speed 8 sets of 3 reps. Assistance work such as rows, military press, dips, chin-ups anywhere from 8 to 12 reps with 3 sets. Followed by core and stretching.
- Tuesday: Cardio.
- Wednesday: Squats – max effort or dynamic effort. Assistance work such as lunges, split squats, RDL, back extensions, core.
- Thursday: Cardio.
- Friday: Max effort upper. Some type of bench press either flat, chains, or boards. More assistance exercises from Monday.
- Saturday: Off
- Sunday: Deadlift – max effort or dynamic effort. Assistance exercises could be leg press, pull through, leg curls, and core.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. Keep saturated fat to a minimum (animal sources and processed foods).
2. Keep sugars to a minimum (processed foods).
3. Stay away from high glycemic foods (white bread or rice).
4. Stay away from eating too late at night.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Box squats.
3. Split squats.
4. Glute Ham raises.
5. Be careful of unnecessary foods that are high in fat and sugar.