Interview With AJ Hribal
Bodybuilder of the Month - June 2010
Interviewed by: Mike Hall
WP: Let’s begin with you telling us a little about yourself.
My name is AJ Hribal. I am 5’11" and 180 pounds right now. In the off-season my weight is between 205 and 210 pounds. I am a twenty-three year old recent college graduate. I graduated from California University of Pennsylvania this past December. My degree is in sports management under fitness and wellness. Currently I am a personal trainer and strength coach and weight room supervisor for a local high school.
WP: What was it that made you know without a doubt that you wanted to go into bodybuilding?
For as long as I can remember I have always had an interest in lifting. I didn't know really what bodybuilding was until I was about fifteen. When I was a senior in high school my friend’s brother entered a bodybuilding competition. I ended up going and from that point on I was hooked and wanted to compete! Just being in that atmosphere was kind of like hey I should be doing this, it looks fun! Also Arnold Schwarzenegger has been my hero since I was probably six years old. What better person to idolize if you want to be a bodybuilder. Seeing how he looked, and how badass he always was in his movies made me want to have huge muscles!
WP: How long have you been lifting?
Well the first time I touched a weight I was four years old! My uncle always worked out in his basement. When I stayed at my grandparents on the weekends I would always go over and lift some weights, or hit the punching bag. But as far as hard lifting since, I was fifteen. I started after my ninth grade football season and haven't stopped since!
WP: What competitions have you appeared in and what place did you win?
I did my first show in September 2007, the battle for the sword. It did not go as well as I had hoped, but I overlooked every single detail. They say you get what you put in, so that’s what I got. I placed third in novice, and sixth in open middleweight. May eighth of this year I competed in my second show, the iron city classic. This show was awesome! I placed first in novice tall, first open middleweight, and third overall. Just being in the overall pose down was such an amazing experience! I have never worked so hard for anything in my life and it showed in how I looked.
WP: Do you have any advice to people that wish to build more mass and/or more cut?
Yes, being a personal trainer and bodybuilder, I can't tell you how many times I get asked both of these questions. I can't stress more than anything, proper diet! Whether you are trying to gain muscle, or lose body fat, it is all about proper diet. If you want to gain lean muscle you have to eat more, and eat clean. Same goes for losing weight, eat less and even cleaner. When I say eat more or less, the only thing that needs to change really, is the amount of carbohydrates you take in. That is all I ever really adjust to gain or lose weight is my carb intake.
WP: What do you eat in a normal day?
Food wise my diet consists of chicken, turkey, protein shakes, whole wheat noodles, oatmeal, whole wheat bread, eggs, fish, low fat cottage cheese, green beans or broccoli, and brown rice. I eat six meals a day. My favorite thing I eat on my diet is french toast. I actually started making it when I was on my last contest prep. I didn't use syrup or anything just cinnamon. So if anyone is looking for a good quick breakfast food, there it is. I don't really eat fruit. I love fruit, but I usually don't include it in my diet unless my carbs are higher. The reason being is that I would rather have my carbs from complex carbs than simple carbohydrates. I do this because the complex carbs break down slower and provide a more steady energy throughout the day.
WP: Do you allow yourself a cheat day?
I do not have a "cheat day". That is where people get in trouble, because they have a cheat day. I will have a cheat meal once a week. If we go out to eat, or go to a cook out, I will eat what is there to an extent. I am always trying to stay as close to my diet as possible. I know a lot of people that eat so healthy during the week, but come the weekend they eat and drink whatever they want all weekend! Then they wonder why they never change, and that’s why.
WP: What supplements do you take?
I use Ultimate Nutrition prostar whey as my protein, Scivation xtend bcca's for amino acids, and Prolab creatine monohydrate as my creatine. I also take a lot of vitamins, I have a tackle box full of them. I take fishoil, glucosamine, vitamin E, vitamin D, multi-vitamin, biotin, alpha lipoic acid, chromium picolinate, vitamin C, and calcium. I know that is a lot of vitamins, but they all serve their purpose! If you are bodybuilding and not using a protein powder, amino acids, or creatine, get them. To me they are the three best supplements you can use no matter what your goal is.
WP: Could you tell me a story of how you have gotten where you are today?
Not necessarily a story, but more of what had an impact on me. As I said earlier I first touched a weight when I was four. Also From a young age I learned what a hard work ethic was. I learned this from my dad and grandparents, who are some of the hardest working people ever. I can remember always helping out with any outside work that had to be done. I always wanted to help; I never had to be asked. This hard work ethic definitely showed while I was prepping for my last show. I never worked harder for anything in my life. There was never a time when I wanted to quit, or take it easy. That’s not what you do if you want to win. I wanted to win so bad, so I worked for it and ended up taking two first places. That hard work ethic isn't something you teach, you just have to learn it. I definitely learned it from my family!
WP: Do you have anyone you can thank for helping you get where you are?
I definitely have to thank my girlfriend Christa and my friend Chaz. I thank Christa because before we dated I was very unfocused. Once we were dating I became very motivated and focused again. She also helped me very much throughout my show prep. I thank Chaz because without him, I could never have done as well as I did in my last show. He is amazing with the whole contest prep, and dieting. He had me looking better than I ever have in my life!
WP: Where do you want to be in 5 years?
In five years I would like to be married, moved into a nice big house, and possibly have kids. Be a strength coach at a university. I like working with athletes the most so that would be awesome to be a strength coach at a university. I want to own a successful gym one day, but I don't know if that will happen in five years.
WP: You look great! How do you keep the physique you have? What is the hardest thing for you to face when it comes to keeping your physique?
Thank you, I train hard 4 days a week, and I eat a clean diet. Have you ever seen anyone that eats out every day and drinks beer all the time be in shape for bodybuilding, nope. Like I said earlier eating a clean diet is the most important thing to having a nice body. The hardest thing used to be when I was hungry, and we were out I would stop and get grilled chicken from McDonalds or another fast-food restaurant. All those extra calories add up over the week. Dieting for my show taught me I don't need to stop and get food when I am hungry. That I can wait until I get home and make my food, or just take my food with me. Once you get in a routine like I did it gets pretty easy. I have very strong will power to, so that makes it easier.
WP: Tell me about your future projects. Have any in sight?
Well, the next goal is to do the same competition I did this year next year, win the whole show this time and get my IFPA natural pro card. I am also going to go back to school for my masters in exercise science.
WP: Are you married, dating, or do you have kids?
Christa and I have been dating for almost a year and a half! It has been the best time of my life, she is an amazing person who keeps me in line!
WP: Who had the most impact on you growing up?
My dad and mom, grandparents, uncle, and I have to throw Arnold in there to. I learned my hard work ethic form my dad, grandparents, and uncle. My mom kept me in line. I also started working out in my uncle's basement when I was four so you could say that is where it all started. Arnold had a big impact because I would always watch his movies growing up. Then when I actually understood what bodybuilding was, and learned that Arnold was the man when it came to bodybuilding, that is what I wanted to look like.
WP: What is your work-out regimen?
I train with weights 3-4 days a week. I do DC or doggcrap training as it is called. I know great name for a training style right, but it works! DC training is based on low volume, high intensity training. The split I use is chest, triceps, shoulders, back width, back thickness on Monday. Wednesday biceps, forearms, calves, hamstrings, and quads. Friday is a repeat split of Monday. Then the next Monday would be the split I did on Wednesday. I go very heavy, I love using heavy weights! I train each muscle group every 3-4 days. I also do three days of cardio in the offseason. Two low intensity days consisting of twenty to twenty-five minutes on the step mill. Also one day of intervals consisting of a five minute warm-up, 8 intervals going all out for fifteen seconds, and half for the next forty-five and repeat. Then a five minute cool down after that. If the DC training seems confusing, there are some good articles on the internet about it.
WP: Have you played in sports before?
Yes, I played football and ran track in high school. I was always active growing up. I was outside a lot. My friends and I were always playing basketball.
WP: Anything you would like to see change in the bodybuilding world?
I wish bodybuilding was more main stream. As far as a fan base I think bodybuilding has just as many fans as any other sport. I think the problem is that it is kind of underground as far as mainstream recognition. To me bodybuilders work harder than any other athletes on the planet. If you truly want to be good, it is a 24/7 deal. You have to live the sport. Not saying that other athletes don't, but you have to pay attention to everything you put into your body, and every time you train is game day. Then four or five months of prep all comes down to one day to show off all your hard work. To me it is taken steps backwards because competitions used to be on TV all the time. I mean common bass fishing is more mainstream, what’s up with that? Anyone can be a bass fisher, not everyone can be a bodybuilder.
WP: Any shout outs?
Yes, Christa for being the most amazing person ever and Chaz for being my right hand man. I also want to thank all my family and friends who always support me in whatever I do. Also my sister Jill and her husband Alex. They helped me out a lot throughout college, and continue to do so.
WP: What is the funniest story that has happened to you during competitions or while working out?
I don't really have a funny story. I do remember being backstage at my first competition and being so in shock. It was funny me and Chaz were just kind of watching everyone and all uptight. When Chaz went in the audience I was back there by myself. I was like, “Ok, what do I do now?” even though I had to do nothing but wait, ha-ha.
WP: What is your greatest achievement in bodybuilding?
It was definitely taking two first places in the Iron City Classic. That show was such an awesome experience!
WP: What is the proudest moment of your life?
I have to say graduating from college. It was a long four and a half years, and to be done was such a great feeling!
WP: What are your interests outside of bodybuilding?
I am actually pretty nerdy, ha-ha, I love science. My dream job would be an astronomer, or geologist. Every time a show about space or the planet is on the discovery channel, I am definitely watching! Planet earth on the discovery channel was an awesome show! I just think space and things on this planet are so interesting, so I like to learn all I can about it.
WP: If you could change one thing about yourself, what would it be?
I know most people always say they have something they would change about their self, but I don't. I am a very confident person, and very happy with myself.
WP: Is there anything else you would like to add? Now is the time!
Yes, to anyone that has any life goal, or fitness goal. Stay consistent, consistency is the key in reaching any goals you have!
WP: You have been a pleasure to interview!
Thank you for your time and good luck in your future bodybuilding endeavors! Thank you; it has been a pleasure, thanks for interviewing me!
