Cory Gregory’s Training & Fitness Program – Bodybuilding.com


Hi, I’m Corey Gregory,
co-founder of MusclePharm, cover model, and owner
of the Old School Gym. I’ve got my exercise specialist
degree from Columbus State here in Ohio. I’m also NESTA
nutrition coach certified. I have the specialized strength
training certification from the Westside Barbell
and I just recently got my CrossFit level 1
trainer accreditation. So I have a little bit of all
angles to my training and that’s why I’m not really
married to any one system. [music] What’s cool about my family’s
history is both sides lifted weights. We’re Irish and
English and Italian. We have–all
the Italian guys are all stocky, thick dudes
that always powerlifted. My mom’s side
was all more, like, athletic, wrestlers, but they
were both coal miners and so figure the first
generation of coal mining was, like, late 1800s all
the way through to me. So fourth generation miner saved
my money to go to college and my first gym and so the work ethic
that I have received was blue collar through and through,
in the gym and out of the gym. That’s why people will
always–they like to see kind of like the griminess that I
still keep because that’s me. That’s, you know,
that’s what got me here. That’s what’ll continue to push
me forward and so that’s what’s, I think, a little bit unique
and they always make fun of me, say I’m the real
Zoolander, which is very funny. But realistically,
that’s the kind of work ethic that
was instilled in me at a early age and so
I carry that through. My passion for this industry
started at the grassroots level in my basement,
in the gym, at 14 years old, just trying to
make myself better. That was a competitive
natural bodybuilder, compete in 14 events, over
20-plus powerlifting meets and just love it. Eat it, breathe it,
and as I got better, got more confident,
then it was about making other people better. And so, the natural fit for
me was becoming a trainer. And before I knew it, I had
about 25 training clients. And so I’m 20 years old,
I’m in the industry, I said, “You know what? I ain’t got nothing to lose,
I’m gonna start my own gym.” You know,
the Old School Gym is me. It’s got the concrete floors,
we’ve got the coal mine belts in the weight room. It’s a unique facility. It breathes work
when you walk in. It breathes sweat. I don’t care what you wear. I just want you
to come work hard. And what’s cool about the gym
is I own it with Dustin Myers, who’s been my high school friend
since I was–I think we met–we started lifting together when
we were 14 or 15 years old. And so we literally were in his
dad’s garage one day and said, “Dude, we should just
own a gym together. And just be cool, lift
weights, make money, do whatever it is.” I mean, we were
joking, obviously. And so, but half serious at
the same regard so now he trains Olympic wrestlers,
UFC guys, NFL guys, I mean, Dan “Boom” Herron,
ex-Ohio State running back, plays for the Bengals, working
with Beanie Wells who plays for the Cardinals, been
coming through here, Maurice Clarett, former
National Championship running back with Ohio State. This place is in the middle of
nowhere but you got a little bit of Who’s Who
coming through here. It’s pretty fun. The natural next move
for me was supplements. I always loved supplements
and diet and so becoming a supplement owner, co-founder,
and trying to push myself to the–a higher level of fitness
at the same time was huge and just every day I pushed for
that and so when we founded MusclePharm, man, it was
like a dream come true to me. And now I have a platform to be
able to get all this information out to help people and also set
the blueprints for their success too and so that’s what I’m
truly passionate about and now I get a chance
through Bodybuilding.com, through my Twitter, through Facebook, to reach
hundreds of thousands of people every day, which is awesome. It’s hard to define my
overall philosophy because I’m not really married
to anything, right? I have bodybuilding,
like, high volume, old-school
background originally. Then moved into
a Westside method powerlifting, which I love. Actually, it’s probably one of
my–I’m more passionate about than anything. And then I have this
CrossFit kind of spinoff that I learned lately. I like the band training with
chains so I’m kind of a big intermix of all those things. But that’s also what’s
kept myself growing stronger. My body weight has ranged
from 170 photo shoot ready, 240 in power lifting and so I’ve
seen all different aspects of me personally in
performance too so, you know, it’s all
over the board but that’s what makes it cool. I try to centralize what
I’m doing goal-wise though. So, like, right now, I’m doing
a mixture of bodybuilding with some powerlifting moves and a little bit of
high intense stuff because I was getting
ready for a photo shoot. When I come out
of that photo shoot, I might go some lower reps,
some more powerlifting stuff to put on some size. I’ll change it a little bit
but, at the end of the day, we might be doing powerlifting
and then all of a sudden I go right back to an arm and
a leg day just for fun. So I just want to
keep myself involved, enthused, and we got a group of
ten guys that work out with us so, I mean, we want to
keep it different and fun and challenge everybody. I’m challenging some high-level
people so I got to bring my A-game as a trainer too, even
though I’m not training them but I’m running the group
so it’s the same, you know? Monday through
Friday is weightlifting, oriented, right now, it’s
kind of a Westside concept with bodybuilding. On Saturdays we do what’s called
my 1000-rep workout which is 10 body weight exercises at a
100 reps each and sometimes we do it weighted, sometimes
we do it without weight but it’s a pretty unique
program we got set up. Other than that,
I take off Sundays, fully off Sundays. I let my hormones kind
of relax, get back in check, just let my brain kind of heal
but I have to–it’s hard for me to stay out of the gym. I put together programs for
the community that are 4 weeks at a time. You can waive it
3 or 4 weeks, that’s fine. For us, we’re at a level to
where my body needs a different variable each time so
realistically I’m never doing the same workout,
the same week, multiple times
in a row, ever. One thing that you need to
know if you’re just getting into weight training is I think that
you need to go and be around somebody that gets it. Like, gets it for
real, and take some time, invest into somebody around
you that can help you with it. Somebody that’s gonna lead
you in the right direction, right off the bat. I mean, that’s what I
preach to everybody. Because you want to have
the correct direction, I mean, that’s it. It took me a little while to
figure out my nutrition and I realized that I’m
super insulin sensitive, meaning, like, I really
can’t eat a ton of carbohydrates whenever I’m training. It just–I could
never get tight. It just seems like I’d
be rotating oatmeal and sweet potatoes and all these things and it
just never worked for me. And so over time, my chief
formulator at MusclePharm, Dr. Serrano, we started working
on some things and he said, “Cory, I think you should
go more towards a high fat, low carbohydrate and really then
you don’t have to count calories as much, but quality
food is important, obviously.” And so I kind of came
up with my own approach, with the doctor, and so
when I created the Bizzy Diet, which you can download
at Bodybuilding.com, it really started
to work for me. So five meals a day, low
carbs, medium to high fat. And as my
metabolism gets faster, I can eat more and more and so
that’s where the adjustment part comes as you get, you know,
more used to doing these things. My eggs went from three eggs
in the Bizzy Diet to six eggs. And from a 1/4 cup of almonds
to a whole cup of almonds but I’m still losing weight. And so I adjust those things as
it goes but the base of it is the Bizzy Diet that’s
at Bodybuilding.com. My whole goal is to stay within
6 to 7 weeks of a photo shoot, a video shoot, whatever it is,
and so I try to keep my body fat percent in check
mostly all year round. I don’t really believe in the up
and down stuff like I used to. I used to be the guy
that would blow up to 220, then really have to struggle to
get back to a middle weight to compete at 174. It’s just too difficult. And so I like to
stay really about 190; 187, 190, I can compete at
powerlifting at a couple of different weight classes or I
can get ready for photo shoots, 6, 7 weeks. I do let myself have some things
on the weekends if I admit. I like pizza, which I don’t
eat that very often ’cause that really messes me up. I really like, and I
always tell people, my cheat meals, I go more
towards sugar cheats rather than bread cheats. The bread just totally messes me
up with my insulin sensitivity but I can go eat me a Dairy
Queen Blizzard and it’s rap. [laughing] It’s funny ’cause on
Instagram my recipes are whatever it is, and crushed
red peppers on top of it. [laughing] So people are like, “Dude, do you eat anything else
besides red–” red pepper, black pepper, that’s really–I’m
one of those people that zones in. I call it tunnel vision. I zone in and I know
what’s gonna make my body look that way. That’s what it is
for me and I’ll do it. I’m–once I lock in on the
goal that I’ve got to achieve, whether it’s training
or diet, it’s over. I mean, I just lock in
and I’m ready to go. It’s hard for me to
come out of that mode. I think everybody needs to
look for their selves on what really works for them. You got to be your
own science project, guinea pig, whatever you say. At the end of the day, there’s
so many different issues with so many different people, you’re
gonna have to tweak it to you. I think that you can’t go
wrong with a medium fat, low carbohydrate, you know, high
to medium protein type of diet as a base. And I always say you can’t eat
a maintenance diet to get an adequate result of
what you’re going. No one wants to lose
a 1/2 a pound a week. No one. They want to lose 2, 3
pounds a week or more. And if you’re gonna
eat a maintenance diet, you’re gonna get
a maintenance result. So you got to do something
that’s a little bit difficult. And put you uncomfortable. My whole thing is
you live comfortable, you’re probably gonna
get that kind of result. You’ve got to live
a little uncomfortable if you want to push yourself. The training that we do that
I’ve shown is not what the normal guy does,
walking around. In my opinion, you need extra
things because no one’s getting the amount of food in. I mean, I prepare
food like crazy, but you’re still having a hard
time meeting the needs of your body from the performance
level if you don’t have supplementation. So I’m obviously pro supplements
being the MusclePharm guy. What’s cool about my
situation is I was able, with Brad and Dr. Serrano, to
create the supplements around what I thought
the need was for myself, when I was gaining weight, when
I was losing weight and truly was able to, like, test product
during phases that I was going through which is, I think,
a pretty unique kind of thing, you know, in the industry. One supplement that I can’t live
without while I’m getting ready for stuff is Shred Matrix. Part of the reason why, when I
created the Shred Matrix with these guys, is that I was in
the cupboards at night because, you know, I needed something
that–appetite suppression at a high level. I didn’t want something
that had caffeine that, like, blew my head off. I wanted something
just clean energy. And I just wanted something that
kind of kept me drier and so that was, like, three major
components and focus that I look for and so that’s one
that I can’t live without, for sure. I’m so busy with my job and with
the company that MuscleGel’s been huge for me, just because
it’s on-the-go protein which I talk about in the
Bizzy Diet like crazy. On the other regard’s
just having the Hybrid N.O. or the Assault pre-workout,
just having a solid pre-workout that’s clean and really
the NightTime Recovery, knocks me out but I still
feel refreshed in the morning. And then usually
protein–another protein source I use is Combat, which
is our blended whey. And it’s digested enzymes so
it’s real easy on my stomach. So really those are
the main core products. I do use CLA, I
use Armor-V, I mean, I have access to so
many supplements, it’s not even
really fair, right? So I mean,
the biggest perk to me, sometimes they think it’s
hanging out at the UFC fights or the athletes or the cool things
we get to do at the end of the day, I’m, like,
a straight supplement guy so, to me, having unlimited branched
chains is the key to my success, absolutely, so. All right, so
that’s it with my training, supplementation, and nutrition. If you have any more questions,
just hit me up at Twitter, MusclepharmPres or
my BodySpace and, for more content like this,
just check out Bodybuilding.com. Don’t forget to check
out the Bizzy Diet too.

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