An Interview with Joshua Mercado
by Joel Dela Cruz
Competing in any fitness or bodybuilding event is going to take a very high amount of drive and determination, which requires a great deal of time to training, preparing your food, getting enough rest, and dealing with stress related to competing for a show. As for Joshua Mercado, it all came naturally to him. He truly posses the commitment, and motivational levels to achieve his goals. As a result, Joshua came on stage prepared, and ready to win, and that's exactly what happened on November 04, 2011 when he competed for the Ultra Michelob Guam National Bodybuilding and Bodyfitness Championships for the very first time. Joshua won first place in the junior division, and won third place in the bantam division against three athletes. On the following Interview, Joshua shares his insights on his experiences while preparing for a bodybuilding contest, and as well as share his knowledge on the subject.
GBB: Please Introduce yourself.
Hello! My name is Joshua Eric Mercado. I am a full time student at the University of Guam majoring in Health Sciences. I also spend a lot of time in the gym and training with other people. I love Bodybuilding and sports, as well as nutrition and supplements!
GBB: What interest you in competing for the National? Perhaps an inspiration?
My Interest in competing in the Nationals came about after High School. I was always interested in competing but I never had the time to fully dedicate myself to the entire process. After High School I was able to fully dedicate myself to competing and being consistent in the gym. As for an inspiration, I was inspired by many of the pros and big time bodybuilders that you see on magazines and tv shows. Their incredible physiques gave me the desire to have the best physique I could possibly have.
GBB: What kind of workout regimen did you follow?
I'll go with my pre contest. My basic set up consisted of two-a-days being all cardio for at least 30 minutes each session for 5 days. The cardio consisted of rowing, running on a treadmill, riding the stationary bike, and working with the punching bag. I only hit the weights when I felt I needed a pump and my muscles were not full. But when I did it was at a moderate intensity with moderate to light weights. Usually the exercises were compound movements and the reps would never go past 15 or below 12.
GBB: What was your diet like?
For my pre contest diet I cut my calories and lowered my carbohydrate intake. Basically I created a calorie deficit where you burn more calories than you take in. I would fluctuate between maintenance and below maintenance level of my daily caloric intake. On every fifth day I would increase my calories, slightly, and increase my carbohydrates as well. This would prevent me from losing muscle and it would give me energy and muscle fullness the following day.
GBB: Who kind of support did you have when you were preparing for the Nationals?
The support I had when preparing for the Nationals came mostly from my family. It was hard in that I was very grumpy and tired due to the lack of carbohydrates in my diet. Often times my parents would get upset with me and my girlfriend would get irritated with my attitude because I was either really tired or grumpy. But for the most part they were with me one hundred percent! Always making sure I had what I needed in order to succeed in the Nationals.
GBB: How did you feel going up that stage for the first time?
I used to play guitar in a metal band called Frumps Malone back when I was in high school and we played in front of moderate size crowds, so stage fright was never a problem for me. I like to perform and put on a good show, so being on stage was no different than playing guitar in front of a bunch of strangers. The only difference is that I'm half naked! Maybe now I just need a guitar!
GBB: What is the best brand of supplements should an athlete competing should buy and why?
There really is no "best brand of supplements" on the market to be honest. The only thing I can tell you is that you can get good supplements from different brands. You just have to do your research on the ingredients and try not to fall for the ads with the massive dudes who are shredded to the bone, advertising a new kind of "fat burner" or what not. The supplement industry spends a lot of money on advertisements and one of the disturbing facts is that a lot of brands hide their ingredients behind the words "proprietary blend." This simply means they can throw in fillers, such as flour or sugar, and only give you a small portion of the active ingredients. So my advice for everyone out there would be: always research the ingredients in the product you are interested in; don't fall for outlandish advertising; stay with the tried and true companies that have withstood the test of time ex. Optimum Nutrition, Cytosport, Gaspari Nutrition, and other various brands.
GBB: How do you spike your post workout insulin?
As for spiking insulin after a workout, I would take any type of high glycemic carbohydrate such as table sugar, sucrose, glucose, a piece of fruit, fruit juice, etc. As of now I am taking a mass gainer that supplies me with about 100 grams of carbohydrates.
GBB: There has been much debate about sex lowering testosterone, and can in fact, hinder your growth during competitions, is this true or a myth?
This is absolutely false! There are numerous studies on humans and animals that show that sex does not decrease testosterone. Testosterone is the male sex hormone which is extremely effective at increasing libido and sexual performance. The myth is that having sex before any rigorous activity will lower a man's performance level. A study conducted by Chinese researchers showed that prolonged abstinence caused a decrease in testosterone due to negative feedback of suppression of Leutinizing Hormone. A decrease in Testosterone can lead to lower energy levels. Therefore an increase in testosterone can be beneficial to physical performance. One way to increase testosterone is through sexual activity or any type of sexual arousal. On another note if you were wondering why men are sleepy or feel tired after sexual activity you may want to look up these biochemicals: norepinephrine, serotonin, oxytocin, and vasopressin.
GBB: How did you feel when you were announced the winner in your division?
The feeling was great! I felt like all of my hard work paid off and what I displayed on stage was a huge part of my dedication and commitment to the sport of Bodybuilding.
GBB: How has this experience changed your way of living?
The experience helped me to improve my lifestyle, which is bodybuilding. Basically it gave me more insight and better knowledge in the world of bodybuilding. Now I am more dedicated and committed to what I do. My nutrition and exercise regimens have greatly improved and I find that I put my discipline in more than just bodybuilding, but in my school work and everyday life.
GBB: What was the hardest part of competing?
Maintaining my diet and trying not to eat junk food.
GBB: From your experience, what are the big no no's when it comes to dieting and training, and why?
No No's: Eat that cake! Eat that cookie! Eat JUNK FOOD! Lifting heavy pre contest. Missing cardio! Not eating Lean. Not STAYING focused on your goal. Not being confident.
GBB: What are you planning on doing next?
GAIN MUSCLE and improve my physique. My next step is to improve my training and increase my lean muscle, all while keeping my body fat at a reasonable level. Also, I feel I need to improve my diet and eat leaner foods.
GBB: Please give some advise to someone looking at competing for the first time.
If you are competing for the first time, my advice for you would be to stay focused! Do not get caught up in last minute crash diets. You need to realize that it takes time to sculpt an amazing physique. If you do not do your research or get with a seasoned pro or personal trainer you may be making your biggest mistake. Be humble and admit to yourself that you need help and every bit of information you can get will help you in both the short and long run. Your commitment and dedication needs to be set from day one and you cannot afford to slip for more than a day. If you decide to compete, expect competition because there will always be another person out there who wants it more than you and trains harder and diets better than you, so the best thing you can do is try and be better than your competition, and more importantly better than yourself!
Age: 19
Height: 5' 6"
Off Season Weight: 155 - 165
Competition Weight: 139 - 143
Favorite Cheat Food: Burgers! And Mom's Cookies!
Healthy Food: Salmon!
For pictures of Joshua Mercado please visit the 2011 Photo Gallery
