For four years since his high school graduation, Trevor Bernard dedicated his life to the United States Army. And although he’s never played sports in school or did any sort of formal weightlifting training, the 5’10”, 210 lbs., 22-year-old is making waves in the fitness model industry. Some are even calling him the “Army Bae.”
The Los Angeles resident and committed lifetime natural bodybuilder says, “I am training my legs to get my symmetry and learning more about dieting. I’m down for this!”
The veteran also pays it forward by using his voice to help other veterans.
“Our veterans are brave men and women who put their lives on the line for us,” Bernard says via his instagram. “It’s sad that so many good veterans feel that suicide is the only way out. We encourage you to reach out to the veterans in your life and remind them that they have your love and support or they may lose their battle.”
With so many bodybuilders nowadays using body-enhancing drugs and steroids to bulk up, it’s hard to find one who is all natural. And even the term “all-natural bodybuilder” like Bernard can become misunderstood. But there are four pillars of natural bodybuilding:
1. Water
Water is the most important nutrient for almost any living organism. Drinking a lot is healthy, especially for the kidneys. Drink about 3 liters of water per day (milk and juice contain about 90% water). Don’t drink too much alcohol, caffeine and sugar containing drinks. Unless your workouts take longer than 1 hour, there is no real need to drink or eat during your workouts.
2. Protein
Protein is without any doubt the most important nutrient for any bodybuilder. Eat at least 1 gram of animal protein for each pound of your body weight (1 kg = 2.205 lbs). A high daily intake of protein is an absolute requirement to make muscle growth possible, and protein is excellent in reducing the hunger feeling during a low calorie diet. Good sources of protein are milk, eggs, poultry, meat and fish.
3. Carbohydrates
Carbohydrates (carbs) are the best source of energy for bodybuilders as they are easily converted into glycogen, the main form of stored energy in the muscles. You don’t want to eat too much fructose (fruit sugar) containing carbs such as sucrose (table sugar) and HFCS (high-fructose corn syrup), as they more easily get converted into fat, and opt for carbs with a low to medium glycemic index whenever possible to ensure a gradual release of glucose into the bloodstream. Good sources of carbs are vegetables, fresh fruit, milk, pasta, rice, bread, crisp bread, potatoes, and cereals such as oats, wheat, corn and barley.
4. Fat
It’s important to keep your fat intake limited. Avoid saturated fats, which are usually from animal origin. Good sources of fat are fat fish, nuts, seeds, and vegetable oils such as flaxseed oil (rich in omega-3 fatty acids that may reduce the risk of coronary heart disease), olive oil (rich in monounsaturated fatty acids that may reduce the risk of coronary heart disease), sunflower oil (rich in vitamin E which is a strong antioxidant that prevents the cell-damaging effects of free radicals) or coconut oil (composed mainly of medium-chain triglycerides, which may not carry the same health risks as other saturated fats).
We appreciate the former soldier’s service and look forward to what he’s doing next!
For more on Trevor, follow him by clicking here.
For more fitness men’s stories like this, click here.
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