Mario Singelmann
Featured Athlete - November 2011
Interviewed by: Mike Hall
Photos by: BBPics.com
WP: What was it that made you know without a doubt that you wanted to go into competitive natural bodybuilding?
I was inspired to compete after watching a friend of mine, Nick Ruffin, compete in a local show. He and I share a similar background in that he was like me in high school; skinny! We had both transformed our bodies since then; however, he was the first to take it to the competition level. In a way, I think I looked at Nick and thought, "If he can do it, so can I." Sometimes all you need is someone to tell you "You can do it!" Thanks, Nick.
WP: You decided to go into competing as well. Which ones did you enter?
Yes, I did. Most recently I competed in April in the 2011 Southern States Classic, a natural show, and took home first place in the Novice Men's Medium division. I also competed in the Open Men's Medium and took second. It was my first competition under a strict Paleo (Caveman) Diet Program. I definitely credit the transition to my best showing. I maintained more muscle mass, added two pounds of muscle (while dieting), and didn't suffer mentally or physically as I had in previous competition diets.
I have also competed in the Gold's Natural Classic in 2009 and 2010 where I took second in the Novice Medium in 2009 (my first show) and took fourth in 2010 in a surprisingly competitive division. Top five was extremely competitive and subjectively interchangeable. One lesson you learn competing in bodybuilding: you cannot stress the judging. I now leave every competition (a lesson learned after losing my first) satisfied if I have peaked and looked my best. I believe, and preach to others, you should relish the moment and enjoy the entire process, regardless of outcome.
WP: Do you have any advice to people that wish to build more mass and/or get more cut?
Ha-ha! This is the part nobody wants to acknowledge but, diet is the most important part of training. You can train for years (and I have) and get stronger without achieving the size and dimensions you desire. People do nott understand, lifting is the easy part! If you want to take advantage of those grueling sets at the gym, you have to eat right! Your post-workout recovery meal is just a start! Dieting should be more of a lifestyle. When I hear "diet" I think of a fad or temporary plan of action. No bueno.
In the past year I have been mentored and converted to a Primal Paleo lifestyle. Meaning, I eat like a caveman! I wholeheartedly tried this Paleo lifestyle in November 2010 under the advisement of Karen Pendergrass, a friend and my Paleo guru. One month later, I had nothing but glowing praise for Paleo. Since then I have destroyed my strength plateaus, have energy to spare, rarely get sick, and have been able to add muscle to my frame; even during the last weeks of my competition Paleo program before my April show! I have never achieved such an impressive physique year round. I do not have an off-season. I'm ripped year round now!
WP: Give me a break down of your diet.
So I have already mentioned I am a follower of a Primal Paleo lifestyle. To start, I will mention what I do not, or rarely eat. Grains, bread, rice, pasta, oatmeal, they all break down into glucose in your body, and with my lifestyle, managing and controlling insulin spikes is vital to my manipulated use of fat for energy. I know this goes against the grain (forgive the pun) for traditional bodybuilders and conventional wisdom, but the requirement of these foods for energy is false! Spend a day training legs with me and I will show you what the body can do on a Paleo program, and on an empty stomach!
I also avoid consuming dairy and beans/legumes. To simplify any scientific explanation about why, I will ask the readers, "What is your body's typical reaction to consuming dairy or beans/legumes?" 'Nuff said! Grains also cause me severe gut inflammation (which is typical to most) and were actually the reason I could never see my abs before! Not a problem anymore.
What I do consume much of is quality protein sources, with a preference for grass-fed beef and wild-caught fish, a diverse selection of vegetables, fruits, and selected nuts. I don't count calories, because when you give your body top-shelf fuel that it is genetically adapted to process, there is no need to! I have also achieved great success with the Primal sect of Paleo that accepts fattier meats and saturated fat as an optimal fuel source (and not bad for you when you remove the grains and other insulin spiking foods from your diet/lifestyle). People are amazed to hear it, but I cut body fat with bacon as a staple in my diet!
WP: Do you allow yourself a cheat day? If so, what is it that you usually eat when you do?
A cheat day? Of course! I cheat all the time. Even with my Primal lifestyle, I still live in 2011! If a caveman knew how tasty a Reece's peanut butter cup was he would eat it too! When I am in my own daily routine I find I eat very well, but when going out or traveling, I am less strict because for me, I need to enjoy life and food. I always do my best to remain on my Paleo program, but if I take a cheat, I never feel guilty because that's why I am so diligent the rest of the time. Plus, after cheating with foods I don't normally eat, or foods prepared in a manner I avoid, my body does not feel good and I do not want to cheat again for a long time! Once you transition to Paleo, you become much more in tune with your body like never before, and those cheats often cause noticeable, immediate reactions, which act as motivation to get back on track. Feeling great all the time is addictive!
WP: What supplements do you take?
I am pretty basic in my supplements. I know everyone thinks supplements are the key to getting huge or ripped, but my cabinet is very bare. I do take a basic creatine, as well as BCAA's and Glutamine for recovery and repair. I also take a high quality fish oil to provide my body quality Omega-3 fatty acids. My best "supplement" is eating quality food sources!
WP: Could you tell me a story of how you have gotten where you are today?
Looking back, I would say every step I have taken in my path has resulted from being open minded. No one wants to help "Mr. Know-it-All." I was introduced and mentored by a friend who had competed in bodybuilding and saw my potential. He taught me a lot and helped start my path. Along the way I have also been mentored in powerlifting by another friend I made living in Dallas who saw my determination at the gym every day. He trained with some of powerlifting's pioneers, and the knowledge he passed down was priceless. Even better, he trained me for free. Why? He saw someone worthy of his time and knowledge.
Same story for being mentored in Paleo. One of my best friends, Karen Pendergrass of Paleo Approved, has worked with me since my transition to Paleo in November 2010. She has taught me so much and really furthered my progress and career, but it is my open mind that has made me so easy to work with that her only requested form of repayment is to help spread the Paleo word and save lives. And we are/have!
WP: Do you have anyone you can thank for helping you get where you are?
I have to laugh to myself answering this because someone deserves special mention for all the wrong reasons. I would like to thank my big (now little) brother Jan Singelmann for bullying me growing up. My first "goal" in weightlifting was to make my brother stop bullying me. (I've never gotten the chance to beat him up as payback, though. I have tried. My brother is really smart as well and verbally made me feel stupid whenever I have tried to goad him into a physical match. He is now a hotshot lawyer in D.C. too, by the way. Surprise, surprise.
Obviously I have to thank Karen Pendergrass. She has changed my life in so many ways. All I can say is, "Thank you for everything." You have become family to me. I would also like to thank my parents for supporting me in whatever I do. My Paleo and bodybuilding apprentice and training partner, Rafael Chung, who is also helping push me to train harder than ever as I pursue a pro card in Spring 2012. I also need to thank Terry Gann for his contributions towards furthering my bodybuilding. Of course, all my friends and family who support my endeavors, thank you so much. I do believe everyone needs a support system.
WP: Tell me about your modeling.
Modeling is relatively new to me. I have become pretty comfortable with the photo shoot process, and though I would still consider myself relatively inexperienced, the more I network and take advantage of quality opportunities, the more doors that seem to open up! I recently started a Model Mayhem profile and have received a good amount of interest and possible opportunities. As with everything else professionally, I will be sure to review offers in search of quality opportunities to grow professionally from.
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! Maintaining my physique is not so difficult anymore. With the knowledge in Paleo that I have combined with my experience and training in natural bodybuilding, I seem to have found a "magic formula" for staying in shape year round. I do hit the weights 5-6 times per week for about an hour and a half, but rarely do cardio unless I'm preparing for a contest or photo shoot. My secret is focused, intense workouts combined with a great Paleo lifestyle that I adhere to I would say...AT LEAST eighty percent fully. That may not sound like a lot, but being Paleo eighty percent or more of your lifestyle is really good! Plus, it allows me the opportunity to take those "cheats" and not feel as if I'm living an unsustainable lifestyle.
The hardest thing about keeping my physique? I would have to say being in my own element. I do excellent when I am at home, but sometimes travel, vacation, or just life make it inconvenient to eat the quality foods I would like to, and when your body is already defined, you can truly notice a difference after one slipup! Before I gave up whey protein powders (that contain dairy), I could accurately predict that after consumption, my abs would look less defined and I would have more of a puffy, bloated look until about eight hours later. Looking back, I was not listening to my body!
WP: Tell me about your future projects. Have any in sight?
Well, I am working to promote my Primal Fitness Company as THE natural body transformation destination in Kansas City and beyond. I do believe my unique skillset in natural bodybuilding, Paleo, powerlifting, teaching, and coaching offer me experience and knowledge few can match. (I have coached football, track, basketball, and soccer, taught sixth grade three years, and served an additional three years as an assistant principal) The system I have developed does not create transformations with supplements, fat burners, calorie counting, or steroids. I am skilled in NATURAL body transformation. The kind of transformation where you learn how your body performs and looks its best, and the results are both life changing, and for a lifetime. Not to mention fast!
I am also currently in training to compete in Spring 2012 in pursuit of a pro card in natural bodybuilding on Paleo! I do not know if there already is a Paleo pro natural bodybuilder. So far even with all my contacts in the Paleo community, I have been unable to locate anyone. Maybe if I win it this spring I will be the first!
I was also recently contacted about and will be distributing a 2012 calendar representing Primal Fitness, Paleo, and what natural bodybuilding can achieve. I am excited to be branching out and spreading the word of Paleo and natural body transformation.
WP: I understand you worked with John at bbpics.com. What was it like working with him?
John was amazing. Working with him, it was easy to trust him and follow his lead. Whenever I am not the expert, I never pretend to be. I let John direct and did my best to listen to and follow his guidance. I think our results speak for themselves!
WP: How did he go over and beyond for you?
Communication. Working with John, you will realize, he is going to stay in touch! I can comfortably call, email, text, or even Facebook IM with John and if he's not shooting, he is contacting you right back! I have been able to have great dialogue with John, and he is been especially forthcoming about the field he's in, and shows a genuine concern in his advice and guidance to do things the right way and not fall victim to any individuals or projects that aren't what I am looking for professionally. Plus, working with him you're guaranteed to take so many great pictures!
WP: Are you married, dating, or do you have kids?
I am single and enjoying the life. But, I am really more of a relationship guy so I am always looking for the lucky woman who will keep my attention and is worthy of it! For the right woman I would definitely commit my life to being the best husband (and hopefully father) I can be. Life has been a journey for me, but I have definitely learned a lot about myself and the world around me.
WP: Give me a sample of your workout.
Ok! So here is the deal. Unless I am tracking progress for powerlifting, I do not use a log! I do, however, have a general game plan. It includes: working out five or six days/week, giving legs two days/week usually, and hitting weak body parts (abs, calves, biceps) maybe three times/week. When I arrive at the gym, I know what body part I am going to address, but I don't make the decision as to what exercise(s) I will be performing until the last moment! Like my diet, I train instinctually, and find it very important to not plan too much.
Something I do very differently is I do a lot of warm-up sets that never count. I find that it has been very important to perfecting technique, preventing injury, and well, has been a safety mechanism I have developed from working out solo so long! But, in doing so, I have created a very strong mind-muscle connection and definitely know what I can and cannot lift at the gym. I tell anyone, "I'm an easy spot, if I need help, under control I'll ask you." Meaning, don't help unless I ask!
WP: What are your interests outside of bodybuilding?
That is easy! My main interest is the current love of my life; my dog Sasha! I call her the "Best Dog Ever" and to me she is. We are a perfect match, and it is pretty cool because anyone that spends time with her ends up saying (voluntarily) "She really IS the best dog ever!"
Aside from my dog, though, I really am spending a lot of time and effort building my company, "Primal Fitness." I recently moved from Dallas back to my hometown of Kansas City and starting again from scratch may be scary for some, but evidently I have become more of a risk-taker in life in recent years. You only have one life, you know? No regrets!
WP: If you could change one thing about yourself, what would it be?
Great question. I wish I could take the Mario that is today and travel back in time and pass along all the knowledge I have learned about training, diet, and life to earlier Mario. I'm like anyone else. I have had to learn from mistakes in all three! I will say, however, I do receive gratification from helping others through my previous experience. Though I'm jealous, for example, of my training partner Rafael when he learns a training technique from me in a fraction of the time, I just remind myself to take it as a reflection of my abilities as a teacher!
WP: Is there anything else you would like to add? Now is the time!
I would definitely like to promote two things. One, train natural! We are aware of how girls grow up with a distorted perception of what a woman should look like from magazines, TV, and movies, but left out are our young men. Believe me, I have spoken with enough of them, they want results at the gym and they want them two weeks ago! A lot of what is out there for our young men to idolize and observe as "perfection" is a false image. The way these bodies are created is unnatural, and unfortunately the need to "keep up" or in the pursuit of such bodies, these young men take dangerous substances without even understanding the risks involved.
I hope that through my example others will see what is possible through hard work and dedication both in the gym and kitchen. I have never used steroids, prohormones, or any substance in their league and never will, because I take pride every time I am able to tell someone I am natural. I may not be as famous as a professional athlete, but on a lesser scale individuals come to me for training and diet advice. What I say matters. I take that responsibility seriously.
Second, I would like to encourage dialogue and further discussion of individuals about Paleo. Is it really so radical? To me, consuming dairy and beans/legumes while KNOWING your body's reaction is a pretty easy signal to recognize. Ignoring the signs and/or expecting a different reaction to me, is difficult to comprehend. And is it really so controversial to advocate a lifestyle that promotes moderation in our consumption of sugar? You may not realize it, but breads, grains, rice, pasta; they all break down into sugar in the body. I could go on and on, but I would simply like to encourage everyone to learn more about Paleo and why eating like a caveman is well; logical! And if you have questions and want to learn more, contact me!
WP: You have been a pleasure to interview! Thank you for your time and good luck in your future bodybuilding endeavors!
Thank you for the opportunity to share, it has been great.
