An Interview with Greg Monk
by Joel Dela Cruz
Inspiring bodybuilder competitor, Greg Monk, shares with us how he got started in bodybuilding, his training and diet philosophies, and finally how his recent injury is affecting him today.
GBB: Please Introduce yourself.
Hello, my name is Gregory Monk. I was born in California but I was raised here on Guam. I graduated from Saint Paul Christian School in 2007, and was a part of their basketball, and paddling program. I work for the Transportation Security Administration and some of my hobbies are playing basketball, working on Hondas, and just relaxing on my free time.
GBB: How long have you been lifting weights, and what inspired you to start competing?
Playing high school basketball while living in Hawaii my freshman year required all players to weight train; so that's when I initially began working out in a gym. However, it was never something that I enjoyed. In April of 2009, I began going to the gym on a 5 day split with the goal of improving my physique due to the insecurities of being 'skinny.' It wasn't until I moved back to Guam and began training at Paradise Fitness that competing in the sport of bodybuilding ever crossed my mind.
GBB: What did you like/dislike about your diet?
There are definitely a couple difficulties when it comes to that aspect of the game. The main thing that's tough about sticking to a diet plan is the preparation of the meals and eating every 2-3 hours. Another thing that makes it tough, is the self-denial when it comes to family dinners and fiestas here on Guam. It's tough to pass up on katdu and kelaguen sometimes!
GBB: Was there anything you did differently on your last show than what you have done in your first show?
The difference between my first and last show would have to be experience. My first show I had a lot of guidance to help prepare for the competition in terms of dieting and showmanship. The second show that I did, I prepped off what I learned the previous year and also, through one of my good friends,Google
GBB: What irritates you at the gym?
I have a couple pet peeves when it comes to the gym: I don't like when people come to the gym with the intentions to makes conversations with everyone there instead of to workout and those who monopolize gym equipment.
GBB: What do you do away from bodybuilding?
During my free time, you'll probably find me sleeping (I work graveyard), or hanging out with my family, playing basketball, or just relaxing at the beach.
GBB: What supplements do you take?
After spending so much money on supplements, I choose to keep my stack very simple. I take a multivitamin with joint, disgetion, and omega-3 benefits, a premium protein supplement, a weight gainer shake and creatine.
GBB: What's your training like? Can you give us a short run down of your training regimen?
Before my injury, I was on a mass-building workout because my goal is to move towards the cut off for the middleweight weight division. But for pre-contest, I follow a 5 day split where I group body zones such as back/biceps and chest/triceps. I incorporate different things such as FST-7 methods, drop sets, and vary the rep ranges.
GBB: Do you spend a lot of time at the gym? What keeps you motivated?
It's so tough for me to stay out of the gym. Both years I competed I was in the gym the next day training. But right now, I'm recovering from surgery on my right shoulder due to some torn cartilage. It's been really hard to not workout but I try to eat relatively clean and at least consume one gram of protein/pound of body weight.
GBB: If someone wanted to cut down on fat, what would you tell them?
On Guam, the main thing that people over-indulge in is white rice. I'm no expert when it comes to nutrition but I'd recommend switching over to brown rice because you get full from smaller portions as opposed to white rice and the carb content isn't as high. Another bit of advice I'd give is to limit the consumption of pork and junk food. It's okay to eat these foods but do it in moderation if fat loss is one of your goals.
GBB: Please tell us more about your first show.
My first show was a very good experience, I learned a lot about the sport. I was excited, nervous at the thought of being on stage for the first time, I was exhausted, and anxious at the same time. The Junior division that year had a relatively big turnout so it helped to ease the butterflies. The day of the show I was so dehydrated and tired because it was the first time I've ever put my body through the strenuous natures of bodybuilding. Once you're under those lights, hitting poses, and performing your routine to cheers from those who support you, it makes all the things you undergo worth it.
GBB: How has your recent injury affected you?
Since the surgery, the road to recovery has been tough. My arm has been immobile for about 6 weeks now so the joint is fairly stiff. Being unable to move my arm, my physical therapist is having me do isometrics to retard some of the muscle atrophy and we're about to start working on getting my range of motion back. So, once I get back into the gym I'll begin regaining my strength and muscle mass back.
GBB: If you are taking the year off from competition, what are you getting prepared for next season?
Once I'm cleared to return back to the gym, I plan to rebuild my strength base and start a bulk to regain some mass. Since the surgery, muscle atrophy has set in. Along with the inability to train, this has been my biggest challenge in reference to the sport. I'd like to compete again but right now I'm trying to recover fully from my surgery so that's my priority. Once I'm cleared by my specialist, I'll definitely be back in the gym training for the next competition.
GBB: What advise would you give to our young athletes looking at competing?
To those who are interested in competing or even training, I recommend speaking to any of us on this site to get information and insight on what really goes into getting on stage. There's a lot more to it than just going to the gym and working out, I'm sure any of us would be glad to share from our experiences.
GBB: Is there anyone out there you would like to thank?
I'd like to thank my parents and brothers for supporting me and putting up with my mood swings when the contest diet gets the best of me. I'd like to thank all my friends who have trained with me or even supported me along the way. Also, the GNPC for making the shows happen and giving the athletes here on Guam the opportunity to compete not only locally but abroad as well. I can't forget those who doubt me, use haters as motivators. And lastly, I'd like to thank God; without him I wouldn't have the ability to do the things I do and pursue this sport to the best of my ability.
Age: 23
Height: 5'11"
Off season weight: 173 lbs.
Contest Weight: 165.4 lbs.
Favorite Cheat Food: BBQ Steak and Potato salad
Healthy Food: Pan-fried chicken with Smokehouse Tabasco
More Photos of Monk here:
2011 GNPC BODYBUILDING & BODY FITNESS COMPETITION GALLERY
2010 GNPC BODYBUILDING & BODY FITNESS COMPETITION GALLERY
