Q & A with IFBB PRO Seth Feroce

[Burn_it_down]

hey Seth,

Dude I seen you at the Fankhouser show.. your a big sum bitch man. I didnt get a chance to say hi your were with your little girl and i was running around for people. What made you decide to do the NPC Pittsburgh show? just curious

[-DNTS-]

1. 6 oz ground beef, 4 whole eggs, either potatoes or oatmeal with bananas.
2. 12 oz chicken with rice and pineapples
3. 12 oz ground beef with 10 oz red potatoes
4. Post workout Shake with 50 g protein, peanut butter and banana
5. 12 oz ground beef with either rice and pineapples or potatoes
6. 12 oz chicken or ground turkey with either pasta or potatoes
7. 12 oz ground beef usually with some potatoes (sweet of red)
8. (if I am still awake or in the middle of the night) first type of meat I see in the fridge.

what about carb portion size of oatmeal, rice, pasta, Seth? How many grams do you get per meal?

[Ferocious]

Seth, what kinds of music do you like listening or what music is on the IPood?

thanks bro

I am a fan of all music. I listen to a little bit of everything, depending on my mood; if i am just cruising down the road, hanging out with my wife, or with my daughter Adalynne, but when I am at the gym...Metal is my choice. Anything from the 70's to now. Hardcore is usually the way I go when I am training. I like to be intense when I lift so the music helps me maintain that feeling.

[Ferocious]

hey Seth,

Dude I seen you at the Fankhouser show.. your a big sum bitch man. I didnt get a chance to say hi your were with your little girl and i was running around for people. What made you decide to do the NPC Pittsburgh show? just curious

Thanks man, I'm trying to stay full. Next time dont hesitate, come and say hi, She is a wild one sometimes but we try to tone her down when we go to the shows, but as you can see it doesnt work to well. haha

The Pittsburgh Show....It was my dream to do that show and win it for a long time. Im from Pittsburgh so I went every year for about 5 years and every year I got more and more excited to do it but never thought I could stand up there one day. So I just trained and trained and trained saying I want that show. Last year my wife and I went and she said to me..."You need to do this show next year!" I thought I would have gotten smoked but I agreed with her that I would and we decided 2009 was going to be the year I started competing. One thing led to another I started dieting and everything came together and I brought a decent package...Now I know where I stand and what I am working towards now for Nationals. I plan on bringing a top notch package that will excite the Bodybuilder Community.

But the Pittsburgh Show is my favorite show of the year....you have a great amatuer show, now a 202 Pro show (which had some phenomenal competitors this year), 10+ top pro guest posers, not too mention an expo with all the top line supplement companies in the industry. Its like a mini Arnold. lol and its in Pittsburgh! (I'm a HUGE Pittsburgh Fan, so bear with me if you hate the Steelers or any other Pittsburgh association) haha.

So for me to have won the show I was, I think the Happiest person in Pittburgh for a while. If you havent made it to the show yet. I recommend that you go next year for sure...It is the first weekend in May every year, you wont be disappointed.

[Ferocious]

what about carb portion size of oatmeal, rice, pasta, Seth? How many grams do you get per meal?

It varies on a day to day basis. I really go by how I feel in the off season. If I am feeling a little heavy, bloated and bogged down I will back off the carbs a little. If I feeling good and full I will continue to eat big.

For the most part, at each meal I try to get anywhere from 50 to 100+ carbs at each meal. Again I back away when I feel the need but make sure my muscles stay full.
-Oatmeal is usually 1 to 2 cups with a whole banana.
-Rice 1 - 2 cups with a half to whole cup of chucked pineapple.
-Pasta....look out! I'm Italian so when I sit down to eat my pasta im on a mission. haha I usually eat pasta on leg days and sunday's at family dinners. my pasta in the off season is probably the one thing I never regulate so when I start dieting I just cut it out completely.
-Potatoes (sweet, red, white) anywhere from 10 to 20 ounces per meal. I like a variety. So I will switch it up and go with what my body is feeling and what my stomach is craving (sometimes).

It took me a long time to figure out what my body liked the best, when and how much; I am still figuring it out as we speak but my advice to you is just try a variety of types of carbs different portions at different times through out the day and go from there.

Let me know if this helps. Thanks for the question bro.

[bjo12]

Did you miss my question?
Have a great day

Hey,

What does your routine for

Chest
Light Bicep Day
Light Tricep Day
Abs (on other days)
Calves (on other days)

look like if it's okay to post your routine there!

[Burn_it_down]

Thanks man, I'm trying to stay full. Next time dont hesitate, come and say hi, She is a wild one sometimes but we try to tone her down when we go to the shows, but as you can see it doesnt work to well. haha

The Pittsburgh Show....It was my dream to do that show and win it for a long time. Im from Pittsburgh so I went every year for about 5 years and every year I got more and more excited to do it but never thought I could stand up there one day. So I just trained and trained and trained saying I want that show. Last year my wife and I went and she said to me..."You need to do this show next year!" I thought I would have gotten smoked but I agreed with her that I would and we decided 2009 was going to be the year I started competing. One thing led to another I started dieting and everything came together and I brought a decent package...Now I know where I stand and what I am working towards now for Nationals. I plan on bringing a top notch package that will excite the Bodybuilder Community.

But the Pittsburgh Show is my favorite show of the year....you have a great amatuer show, now a 202 Pro show (which had some phenomenal competitors this year), 10+ top pro guest posers, not too mention an expo with all the top line supplement companies in the industry. Its like a mini Arnold. lol and its in Pittsburgh! (I'm a HUGE Pittsburgh Fan, so bear with me if you hate the Steelers or any other Pittsburgh association) haha.

So for me to have won the show I was, I think the Happiest person in Pittburgh for a while. If you havent made it to the show yet. I recommend that you go next year for sure...It is the first weekend in May every year, you wont be disappointed.

Cool man i hear you I have a 13 month old baby girl I am kinda looking forward to all the chaos she will bring. My wife was pregnant during the majority of my prep and gave birth 8 weeks out. it was fun to say the least.

Im from Pittsburgh area as well (grew up in aliquippa) and live up by cranberry. I was planning on doing the Pittsburgh show this year since i will be inshape from the another show the week before. we will see haha..well congrats on the win by the way.

Take it easy man

[SDis623]

It varies on a day to day basis. I really go by how I feel in the off season. If I am feeling a little heavy, bloated and bogged down I will back off the carbs a little. If I feeling good and full I will continue to eat big.

For the most part, at each meal I try to get anywhere from 50 to 100+ carbs at each meal. Again I back away when I feel the need but make sure my muscles stay full.
-Oatmeal is usually 1 to 2 cups with a whole banana.
-Rice 1 - 2 cups with a half to whole cup of chucked pineapple.
-Pasta....look out! I'm Italian so when I sit down to eat my pasta im on a mission. haha I usually eat pasta on leg days and sunday's at family dinners. my pasta in the off season is probably the one thing I never regulate so when I start dieting I just cut it out completely.
-Potatoes (sweet, red, white) anywhere from 10 to 20 ounces per meal. I like a variety. So I will switch it up and go with what my body is feeling and what my stomach is craving (sometimes).

It took me a long time to figure out what my body liked the best, when and how much; I am still figuring it out as we speak but my advice to you is just try a variety of types of carbs different portions at different times through out the day and go from there.

Let me know if this helps. Thanks for the question bro.

ITALIANS ( we love pasta)

[SDis623]

It varies on a day to day basis. I really go by how I feel in the off season. If I am feeling a little heavy, bloated and bogged down I will back off the carbs a little. If I feeling good and full I will continue to eat big.

For the most part, at each meal I try to get anywhere from 50 to 100+ carbs at each meal. Again I back away when I feel the need but make sure my muscles stay full.
-Oatmeal is usually 1 to 2 cups with a whole banana.
-Rice 1 - 2 cups with a half to whole cup of chucked pineapple.
-Pasta....look out! I'm Italian so when I sit down to eat my pasta im on a mission. haha I usually eat pasta on leg days and sunday's at family dinners. my pasta in the off season is probably the one thing I never regulate so when I start dieting I just cut it out completely.
-Potatoes (sweet, red, white) anywhere from 10 to 20 ounces per meal. I like a variety. So I will switch it up and go with what my body is feeling and what my stomach is craving (sometimes).

It took me a long time to figure out what my body liked the best, when and how much; I am still figuring it out as we speak but my advice to you is just try a variety of types of carbs different portions at different times through out the day and go from there.

Let me know if this helps. Thanks for the question bro.

ITALIANS (we love pasta)

[-DNTS-]

It varies on a day to day basis. I really go by how I feel in the off season. If I am feeling a little heavy, bloated and bogged down I will back off the carbs a little. If I feeling good and full I will continue to eat big.

For the most part, at each meal I try to get anywhere from 50 to 100+ carbs at each meal. Again I back away when I feel the need but make sure my muscles stay full.
-Oatmeal is usually 1 to 2 cups with a whole banana.
-Rice 1 - 2 cups with a half to whole cup of chucked pineapple.
-Pasta....look out! I'm Italian so when I sit down to eat my pasta im on a mission. haha I usually eat pasta on leg days and sunday's at family dinners. my pasta in the off season is probably the one thing I never regulate so when I start dieting I just cut it out completely.
-Potatoes (sweet, red, white) anywhere from 10 to 20 ounces per meal. I like a variety. So I will switch it up and go with what my body is feeling and what my stomach is craving (sometimes).

It took me a long time to figure out what my body liked the best, when and how much; I am still figuring it out as we speak but my advice to you is just try a variety of types of carbs different portions at different times through out the day and go from there.

Let me know if this helps. Thanks for the question bro.

wow, thanks, Seth, that's very informative answer!

From your posts I can tell that you are very nice and humble guy, you have great body - seems that you'll be one of the fans favorite pro's. Wish you the best, Seth.

[mishag]

Hi Seth, just making sure you recieved my diet and things on your email account.

thanks
mike

[Ferocious]

Did you miss my question?
Have a great day

I didnt miss ya bro, this is a more in depth question thats all. Sorry it took me a few days to get to you.

Chest...Heavier weight mixed with high volume has been my philosophy for a while with chest. The thing you need to realize on your body is your weak points. Mine with chest is my upper development, seperation, and shape. So work workout goes as follows:

Chest

• Incline Barbell Press 4 x 8 – 12

Last set, Drop set 315 - 365 lb x 10 – 15 (failure)
225 lb x 10 – 20 (failure)
135 lb x 10 – 20 (failure)

• Flat Dumbbell Flyes 4 x 8 – 12

Last set , Drop set (half the weight twice the reps)
100 lb DB x 8 – 12
50 lb DB x 16 – 24

• Incline Hammer Strength Machine 3 x 8 – 12

• Weighted Dips or Dumbbell Pullovers

Super-setted with 3 x 10 – 15 (Failure each set)
Pec Deck or Cable Crossovers

• Incline Dumbbell Flyes ----------FST-7 -------- 6-10 rep range

Very Intense...rest is about 30 to 90 seconds in between sets depending on the exercise.

My Light Bi and Light tri day; I do is find my weaker points on those particular body parts and do 2 exercises, 3 sets each, between 6 and 15 rep range. Biceps I have been working on overall shape and lower bicep thickness. (Hammer Curls and Reverse grip preacher curls)
Triceps I am really working on bringing out more seperation and striations. (Rope Pressdowns, one arm movements, V-bar pushdowns)

Abs....anything from the hanging position and lying leg lifts....I dont need to make my waist any thicker so hanging exercises seemed to help keep that from happening.

Calves....everyone is different when it comes to calves. Some people just dont have them. I always suggest trying everything just to see what works. Me I like heavy seated raises, donkey calf raises, and heavy standing raises.

Hope this helps you out, sorry for the delay. Let me know what you think.

Intense, Hard Work!

[Ferocious]

ITALIANS (we love pasta)

Yes, yes we do....its a good thing when you dont have a show anytime soon, You can just eat, enjoy and get nice, "fat and happy" I like to say. haha But business is business and right now thats all I am. I just keep telling myself a win tastes waaay better than pasta! (dont tell my mom I said that) haha

[Ferocious]

Cool man i hear you I have a 13 month old baby girl I am kinda looking forward to all the chaos she will bring. My wife was pregnant during the majority of my prep and gave birth 8 weeks out. it was fun to say the least.

Im from Pittsburgh area as well (grew up in aliquippa) and live up by cranberry. I was planning on doing the Pittsburgh show this year since i will be inshape from the another show the week before. we will see haha..well congrats on the win by the way.

Take it easy man

Oh yes she will bring it too. She is the Princess, my wife is the queen and I am....I like to think the King but you and I both know were not. haha No they are amazing, I wouldnt be here without them, thats for sure.
Yeah I couldnt imagine getting ready for a show with a baby on the way. that had to be absolutely ccrazy.

I would def. say go for the Pittsburgh, You are from Pit, so do the open and the closed. I love going to that show and now being able to say I won it, is surreal to me. What is the other show you are doing before it?

[macker00001]

Hey man
how are you feeling/looking? Everything on track?

[Burn_it_down]

Oh yes she will bring it too. She is the Princess, my wife is the queen and I am....I like to think the King but you and I both know were not. haha No they are amazing, I wouldnt be here without them, thats for sure.
Yeah I couldnt imagine getting ready for a show with a baby on the way. that had to be absolutely ccrazy.

I would def. say go for the Pittsburgh, You are from Pit, so do the open and the closed. I love going to that show and now being able to say I won it, is surreal to me. What is the other show you are doing before it?

Yeah my wife and little girl mean the world to me as well. Prep was crazy to say the least with a prego wife..the freezer was filled with ice cream and talapi haha. and yeah i more like the work mule or jester too

The show before is the Upper Ohio valley in Weriton WV just south of west of the airport.

[Jeff_hardy]

hey Seth
what kind of diet did you follow for the Pittsburgh shows and how dong did you prep for it?

thanks bro