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February Featured Member: mentalflex

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  • February Featured Member: mentalflex

    It's time for another installment of the intensemuscle featured member Q&A. This month we have mentalflex! Kris, thanks for taking the time to be interviewed.

    1. What is your name? Any nicknames?

    Kris and I’ve had tons of nicknames over the years. In high school I was “tuna” because I carried cans of tuna with me everywhere and basically lived off it. The first trainer that prepped me as a teen called me “tonka” because I was like a mini truck. I can’t forget “cheeseburger” because I was pretty fat in Junior High and was loved my burgers… Not the fondest of memories as pudger

    2. Where do you live?

    Currently living in the suburbs of Baltimore, MD and originally from Northeast PA

    3. What do you do for a living or what are you studying?

    I work for the Department of Defense and finished my Masters of Business Administration this past December

    4. Are you in a relationship?

    Yes, I have incredible fiancé…we just got engaged and I could not be happier! It sounds corny, but we there were sparks the minute we met and it has been amazing ever since.

    Do you have any kids?

    No kids, we have time before that comes along

    5. What three words best describe you?

    Dedicated, passionate and genuine

    6. What 5 things would someone see when they walked in your door?

    So my house is set up kind of funny so the first floor is actually what be like a basement, garage, laundry and that kind of stuff and you need to go upstairs to actually enter my living area.. but once you got up the stairs you would see pictures of my fiancé and I, pictures of my family, wine bottles, some books and you’d probably notice the cast iron tea kettle that I always have tea in and keep warmed over a candle

    7. Did you play sports in high school or college? Which one(s)?

    In high school I wrestled, played baseball, threw in track and field and played football… I stopped all of these in my junior year after too many injuries (concussions – 4 serious, broken shoulder, broken elbow, broken tibia…) and took up bodybuilding after meeting Jay Cutler. I have always had a desire to push myself physically and bodybuilding fed right into that mentality

    8. Have you ever competed in BBing, PL’ing, strongman? Competition highlights?

    Yes, Before bodybuilding I did a local powerlifting meet and won that… From there I have done several bodybuilding shows one in high school, two in college and one in 2012… I spent all of 2013 getting myself healthy after dealing with numerous health issues and I am looking forward to getting back on stage this year.

    My third show was one of my biggest accomplishments because it came at a time in my life when I had tons of obligations and managed to win my class and the novice division. I was leading a marketing initiative at the State Farm agent’s office where I worked, going to school full time, running the group fitness programs for my school, pledging a fraternity and my Grandfather (he pretty much raised me and was like my father) had just been diagnosed with cancer for the second time… This all taught me the importance of time management and made me realize that if I want something bad enough, I can do it.

    9. What motivated you to start lifting? How old were you?

    I started when I was 12 for sports and I got very strong but also had no idea what I was doing nutritionally and also got very fat… Once I realized that although strong, I also needed athleticism if I wanted to excel, I began doing research on my own and lost a lot of weight and at 17, the gym I trained at asked me if I wanted to be a personal trainer to help the younger kids. That really started my passion for fitness…

    10. How would you describe your current training protocol?

    Very similar to a Mountain Dog approach to training. I enjoy rotating volume and DC training as I feel that allows my training to not go stagnant and I think each program feeds of one another. Right now I am training 6 days per week:
    Day 1: Legs
    Day 2: Chest and Shoulders
    Day 3: Back
    Day 4: Arms
    Day 5: Legs (Hammie emphasis) with high intensity chest
    Day 6: Back Width and Shoulders

    11. What advice do you wish you would have received (and taken) when you started training?

    You aren’t superman… take preventative measures seriously and give your body a break after every big heavy period of training.

    12. What goals are you working to achieve this year?

    Professionally: Working towards a promotion, increasing my signature authority and obtaining a higher level certification for my career field

    13. How did you discover or develop your current training strategy?

    After training with Scott Stevenson for 2.5 years I reached a point where bodybuilding had to take a back seat and I had to get my health together and Scott suggested I take what I learned in training with him and experiment with some new idea and test them out and see how my body responds. So taking the concepts and principles I learned, I started changing the volume, intensity, work loads, frequency, execution methods, rep schemes…just about every variable until I came to where I am, which is still a work in progress as my training continues to evolve as I learn more about my body.

    14. How old were you when you first got your first car & what was it?

    I was 17 and it was a green ford escort… so many memories

    15. What kind of music will be on when you get into the car?

    I always have Sirius Octane on…so usually something like Five Finger Death Punch, Halestorm or Pop Evil is coming through the speakers

    16. What famous person would you like to have dinner with?

    Hmmm…either Lao Tzu or Confucius (Given they were resurrected and could speak English)

    17. Do you have any special skills or hobbies (i.e., nunchucks, welding, guitar, etc.)?

    Not really a talent or special hobby, but I am actually a pretty good cook. I really love cooking and enjoy being the chef in the relationship

    18. What is the ONE thing you always get when you go into Sam’s or Costco’s?

    OK, why is there a “ ’s ” after Costco? Need to get that straightened out… but Chicken. I eat a lot of chicken and love a fresh, plump breast

    19. Who is your favorite cartoon character?

    Probably Stewie on Family Guy

    20. What does a typical day of eating look like for you?

    Wake up: 15g BCAAs + 10g EAAs + 30g karboload

    Training 5:30-6:45 : 20g BCAAs + 20g EAAs + 60g Karboload

    PWO: add in 30g hydrolyzed whey and another 30g karboload

    7:15 : 50g protein from whey isolate and 100g carbs from rice crispies

    9:30 at work: 8oz cooked weight of chicken plus 50g carbs from jasmine rice

    12:30 at work: 8-10oz cooked weight of lean meat plus ½ oz almonds plus 100g of avocado plus 6 oz greek yogurt

    4:00 at work: Either 6-8 oz of lean meat plus 1oz EVOO and green veggies or protein shake with 50g protein and 15g fat

    7:30: 8 oz chicken, some form of fat (either almond butter, coconut oil, EVOO or almonds) equal to 20g and green veggies and some peppers and onions

    10:00 : 1 cup egg whites and 2 whole omega 3 eggs

    In the middle of the night: protein shake with 45 g protein…


    21. How often are you late for work or school?

    I am on a flex schedule…when I arrive I arrive as long as I work 80 hours in two weeks’ time I am good to go

    22. Have you ever had two dates in one night?

    Oh yes… I used to be a serial dater lol

    23. What is one thing you could tell us about yourself that we would be shocked to know?

    I actually flat lined when I was a few days old and have had 7 blood transfusion and tons of radiation and hormone therapy in order to stay alive

    24. Have you had any major injuries? If yes, how did you deal with it?

    In high school I broke my tibia and shoulder and also dislocated my shoulder… I might have been out a week. I had to lay off my leg for a few weeks but I went against doctor’s orders because my team needed me and was back in the game after maybe two weeks off. As for the broken shoulder, just time and it was OK. But the dislocation was brutal. It took a lot of rehab and light training and I lost a lot of weight. I was firmly against surgery so just worked around it and still place a big emphasis on my shoulders in my training

    25. If you could live anywhere in the world, where would you live?

    I would love to live in Hawaii, aside from the cost of living, it seems so beautiful and peaceful… I hate you Jason

    26. How many drinks does it take before you get drunk?

    I can handle quite a bit…I love wine and I can take down three bottles in a night and be good.

    27. Do you have any tattoos? What and Where? Nope, nada…

    28. Do you have any piercings? Where? Nope…shit, I’m lame

    29. What's the first thing you notice in the opposite sex?

    Smile and their eyes…. and ass (being honest here) lol

    30. What is your favorite lift?

    I’m becoming a pretty good squatter…But I really love dips

    31. What personality traits do you look for in a partner?

    Sense of humor, confidence, goal oriented, passionate, genuine, a big heart, fun loving and not afraid to take on a challenge

    32. What magazine do you read most often?

    I don’t read paper magazines anymore… all the periodicals I read are on the internet. If I had to pick one, it would probably be the Harvard Business Review… I read a lot of articles on the website

    33. If you could have any one superpower, what would it be?

    Superhuman strength… C’mon, what else?

    34. What motivates you in life?

    To be the best person I can be in all areas of my life and make the lives of those around me better

    35. Graduating GPA from high school?

    Oh Geeze… Maybe 3.96? I had one B+

    36. If you died today, would your affairs be in order?

    Yes, everything would be taken care of

    37. What is your relationship with cardio? (dating, married, it’s complicated, HIIT, fasted, etc):

    What’s cardio? If I NEED to drop some bodyfat, I’ll hit cardio 3 times per week during prep, but otherwise, I can maintain a pretty lean physique without it. I attribute much of that to the frequency and intensity that I train. My preferred style of cardio is HIIT but will rotate the types of cardio I do depending on how I feel. No rhyme or reason…. Just because

    38. Last book you read?

    The Killer Angels – It is the story of the battle of Gettysburg. Pretty cool book if you are into war history

    39. If time and money were not an issue, what would you do with your life?

    Open a gym and train people who were serious about fitness. Fitness has been my passion since I started hitting the weights and it is part of who I am

    40. Why do you come to IntenseMuscle.com everyday?

    Sense of community
    2014 Greater Gulf States 2nd WPD Class B
    2010 Jr. USA 2nd LHW
    2009 Houston Pro/Am 1st LHW & Overall (Am)
    2008 Jr. Nationals 5th LHW
    2007 Greater Gulf States 1st LHW
    2007 LA Championships 1st LHW & Overall

  • #2
    A couple contest pics, as well as a recent pic.
    Attached Files
    2014 Greater Gulf States 2nd WPD Class B
    2010 Jr. USA 2nd LHW
    2009 Houston Pro/Am 1st LHW & Overall (Am)
    2008 Jr. Nationals 5th LHW
    2007 Greater Gulf States 1st LHW
    2007 LA Championships 1st LHW & Overall

    Comment


    • #3
      Also recent. mental, are you this lean all year long?
      Attached Files
      phoenix13
      OG Mod of all Mods
      Last edited by phoenix13; 02-02-2014, 06:40 PM.
      2014 Greater Gulf States 2nd WPD Class B
      2010 Jr. USA 2nd LHW
      2009 Houston Pro/Am 1st LHW & Overall (Am)
      2008 Jr. Nationals 5th LHW
      2007 Greater Gulf States 1st LHW
      2007 LA Championships 1st LHW & Overall

      Comment


      • #4
        Great interview.
        I really like Mentalflex and have always found his "indepth" replies interesting on the forums.
        He's a facebook buddy as well and I was very happy to see his romance develop into an engagement!

        Comment


        • #5
          This was a good read....I too am a Facebook buddy with him and we chat every once in awhile....his fiancé lives in my town so I got to meet him at my gym and I can attest to how lean he is....
          STEEL




          "SIMPLICITY, CONSISTENCY, INTENSITY"

          Comment


          • #6
            Originally posted by phoenix13 View Post
            Also recent. mental, are you this lean all year long?
            First, I want to thank Skip and all of the mods at IM for the opportunity to do an interview.

            Phoenix, I do stay relatively lean... I feel healthier on the leaner side and right now, I am happy being a bantamweight, so adding tons of weight in the offseason isn't really needed. As time rolls on, I am likely going to go up in weight class, but I prefer a slow and steady approach, just grinding away adding lean body mass.

            The heaviest i go was working with Scott Stevenson. I was around 170lbs and still pretty lean but then experienced health issues and lost a lot of weight. It was a kick in the pants losing so much of what i worked for, but it just gave me more motivation to become better.

            Thansk Con and Scott!
            mentalflex
            ISOM Winner February 2012
            Last edited by mentalflex; 02-03-2014, 01:10 AM.
            Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

            Stickies...just read the damn stickies...

            2014 Xcalibur Cup Bantam Open - 1st
            2014 Tracey Greenwood Classic Bantam Open - 1st
            2015 Beat Cancer!

            Comment


            • #7
              Any tips on time management you would like to share?

              Comment


              • #8
                Cool interview....your time management skills are quite commendable. Once you have that skill its like riding a bike!
                Heckman aka "WISE" OLD MAN

                Comment


                • #9
                  Originally posted by martin_h View Post
                  Any tips on time management you would like to share?
                  For me the big issues with time management was focusing on the tasks at hand and prioritizing obligations.

                  When I am taking on a lot of things at once I spend time every day planning out my day. Yes, it takes time, but it also makes me more productive knowing that I set certain things that need to be taken care of and know which ones are of the highest importance. I also allocate time for each task, so I know that when I am working on one thing, that is all that is on my mind. I will estimate how long something will take and then block out a portion of my day to take that on. If when I am doing takes longer than need, I wait until I have "flex time" that I can work on it. It seems rigid, but for me, knowing I have a certain time for each thing allows me to focus more effectively.

                  I also leave "me time" and for me, this is training. My training is part of my schedule and that is a "do not disturb" time for me. Of course, you also need to give yourself time to socialize... For a while I was a workaholic and I would cut social engagements short because I felt I needed to get something done... I found all this did was make me stress out and cloud my brain preventing me from working effectively. If I budget my time accordingly and say from 4:00PM - 8:00PM I am going to write up my case studies, then I know I have that time factored in to work on them and can enjoy the time I am spending socializing rather than stressing. This even goes for bodybuilding stuff like food prep. I know I need x amount of food for the week and know it takes y amount of time to cook it, I budget that time in my schedule so I am not stuck without my meals at work.

                  Calendar reminders are also so simple and so effective... Just set a reminder to work on project A and then project B...also, delineating the steps in completing something has also been useful for me. Knowing what has to be done for completion brings me satisfaction as I get through each step and breaking down large tasks into smaller ones makes it much easier for me to handle.

                  Finally, just be in the moment. If you are out with friends, enjoy the time with them and forget all of the other things you have going on and when you are working, be fully committed to delivering the best work you can.

                  Originally posted by Heckman View Post
                  Cool interview....your time management skills are quite commendable. Once you have that skill its like riding a bike!
                  Thanks heckman... Time is like money, you have so much to work with and need to get the most out of it. Wasting time is like throwing money down the toilet...
                  Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                  Stickies...just read the damn stickies...

                  2014 Xcalibur Cup Bantam Open - 1st
                  2014 Tracey Greenwood Classic Bantam Open - 1st
                  2015 Beat Cancer!

                  Comment


                  • #10
                    That's really helpful info on time management. Thank you.

                    Would you mind sharing your sleep habits/needs?
                    2014 Greater Gulf States 2nd WPD Class B
                    2010 Jr. USA 2nd LHW
                    2009 Houston Pro/Am 1st LHW & Overall (Am)
                    2008 Jr. Nationals 5th LHW
                    2007 Greater Gulf States 1st LHW
                    2007 LA Championships 1st LHW & Overall

                    Comment


                    • #11
                      Originally posted by mentalflex View Post
                      For me the big issues with time management was focusing on the tasks at hand and prioritizing obligations.

                      When I am taking on a lot of things at once I spend time every day planning out my day. Yes, it takes time, but it also makes me more productive knowing that I set certain things that need to be taken care of and know which ones are of the highest importance. I also allocate time for each task, so I know that when I am working on one thing, that is all that is on my mind. I will estimate how long something will take and then block out a portion of my day to take that on. If when I am doing takes longer than need, I wait until I have "flex time" that I can work on it. It seems rigid, but for me, knowing I have a certain time for each thing allows me to focus more effectively.

                      I also leave "me time" and for me, this is training. My training is part of my schedule and that is a "do not disturb" time for me. Of course, you also need to give yourself time to socialize... For a while I was a workaholic and I would cut social engagements short because I felt I needed to get something done... I found all this did was make me stress out and cloud my brain preventing me from working effectively. If I budget my time accordingly and say from 4:00PM - 8:00PM I am going to write up my case studies, then I know I have that time factored in to work on them and can enjoy the time I am spending socializing rather than stressing. This even goes for bodybuilding stuff like food prep. I know I need x amount of food for the week and know it takes y amount of time to cook it, I budget that time in my schedule so I am not stuck without my meals at work.

                      Calendar reminders are also so simple and so effective... Just set a reminder to work on project A and then project B...also, delineating the steps in completing something has also been useful for me. Knowing what has to be done for completion brings me satisfaction as I get through each step and breaking down large tasks into smaller ones makes it much easier for me to handle.

                      Finally, just be in the moment. If you are out with friends, enjoy the time with them and forget all of the other things you have going on and when you are working, be fully committed to delivering the best work you can.



                      Thanks heckman... Time is like money, you have so much to work with and need to get the most out of it. Wasting time is like throwing money down the toilet...
                      I think time is more valuable than money.. You can always make more money, but you will never make more time...once its gone, its gone.


                      Great info on how you break it all down. It really does take some discipline, ( I would imagine) to adhere to that type of schedule..
                      Heckman aka "WISE" OLD MAN

                      Comment


                      • #12
                        Originally posted by phoenix13 View Post
                        That's really helpful info on time management. Thank you.



                        Would you mind sharing your sleep habits/needs?

                        This is really my downfall... I've always had trouble sleeping. I simply can't fall asleep at a decent hour and I train in the AM before work as my schedule at the end of the day can really fluctuate depending on what is going on. So I'm only getting 5 hours most nights sometimes a little less, rarely more and I know I need more sleep than this...

                        Originally posted by Heckman View Post
                        I think time is more valuable than money.. You can always make more money, but you will never make more time...once its gone, its gone.





                        Great info on how you break it all down. It really does take some discipline, ( I would imagine) to adhere to that type of schedule..

                        So true heckman, so true
                        Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                        Stickies...just read the damn stickies...

                        2014 Xcalibur Cup Bantam Open - 1st
                        2014 Tracey Greenwood Classic Bantam Open - 1st
                        2015 Beat Cancer!

                        Comment


                        • #13
                          Wow. What a great response. Thanks for that.

                          Its near as makes no difference along the lines of what my partner and I do. We also use a big whiteboard and map out the week on it (house jobs/organising finances/family time/educational time/date nights/ etc). After implementing structure, I found we were wasting time a lot. We all get the same 24 hours and if a man can run a country then I will be damned if I cant run a family/business.

                          Great into mental. Always love your responses.

                          Sent from my GT-I9100P using Tapatalk 2

                          Comment


                          • #14
                            I also have a very busy life (gym owner, online consultant, father, husband, my own training). So I often use nootropics and stimulants. Do you have any favorites that you like to use? Do you cycle them within the week?

                            Comment


                            • #15
                              Just realised your cornelius parkin! I used to have a pic of you as motivation on my wall years and years ago. Sorry to go off tkpic

                              Sent from my GT-I9100P using Tapatalk 2

                              Comment

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