Mark Hogan - U90kg ANB Asia Pacific Champion

Name: Mark Hogan

DOB: 29/10/1981

Occupation: Officer Aust Regular Army

Years Training: 10

Years competing: 1

Achievements to date:

INBA Vic Overall Champion 2011

INBA National Overall Novice Champion 2011

INBA Universe Overall Novice Champion 2011

INBA Melbourne Overall Champion 2012

INBA City National Overall Champion 2012

ANB Asia Pacific U90KG Champion 2012

Gym: Natural Muscle Fitness - Moonee Ponds

Trainer: Nick Selek

Sponsor: Maxs

Favourite body part to train: Legs

Offseason weight: 95kg

Competition weight: 86kg

The Beginnings

I grew up on the mid-north coast of NSW (Coffs Harbour) playing a lot of sport as a kid. My time was spent either playing Rugby League or Basketball. I have always been quite active and naturally performed well in physical pursuits growing up. Throughout my school life I travelled away most years for state athletics, cross-country running or basketball. In my senior years at high school my father purchased a second hand bench and some dumbbells, as I’d shown an interest in weight training and had always been inspired by the images that I grew up with of him as a bodybuilder in the early 80’s. My father owned and ran the local Fitness Centre in Penrith and in 1981 he won the Overall Mr Western Sydney title.


Training and work

Physical fitness is a big part of life in the military and has allowed me to maintain a regular commitment to weight training over the last 10 years. Even overseas on deployment, making time to get to the gym is a big part of staying balanced and focused.

My Diet and Training plan for competition

During the off-season, my diet remains fairly clean (sweet potato, rice, plenty of green vegetables, eggs, fish, chicken breast, red meat and nuts). The only differences in the off-season is increasing my carbohydrate levels at all meals, enjoying a cheat meal once a week, and being able to enjoy dessert when I feel the urge. Coming into a competition I diet for around 10 weeks, limiting my carbohydrates to breakfast and lunch, and eliminating any cheat meals. For me the simple pleasure of a good coffee and a handful of nuts can take away and cravings.

My training program generally does not change in preparation for a competition, remaining a 5-day program that consists of a different body part each day, allowing a full weeks rest for that muscle group. I have felt that this has worked the best for my body. Where I do try to train more frequently I feel I become susceptible to injury. I am a big believer in the importance of rest to grow muscle and put on size (which is difficult, when you are so enthusiastic and motivated to train). The main difference in preparation will be 40 to 60 min cardio sessions in the morning and evening.

Goals and plan for the future

To represent Australia, competing overseas in an international bodybuilding event, and to continue training and competing, and remain associated with the sport of natural body building in some way. Weight training and body building has been a large part of my life, and like many others it has been a hugely positive experience. One of the best experiences I have had is the people I have met and friends I have made along the way that share the same positive outlook and energy toward strength and physical fitness.




Got something to say? Join the discussion ยป

Leave a Reply

 [Quick Submit with Ctrl+Enter]

Remember my details
Notify me of followup comments via e-mail





  1. Re: Fitness Model Over 30 ANB Champion: Jana Stafford-Jones

    Congratulations on your achievements....fantastic bodyAll the best for future should blitz...

    -- Big Al

  2. Re: Renata Gajdosova - 2011 First Year Competing, Look out 2012!

    great work

    -- hspray

  3. Re: Michael Kay - Fitness Model 45 years old and Vegas

    Great article Mr Michael Kay. We all see you enjoying yourself competing at the ANB shows. All the best...

    -- Murray Graham

  4. Re: Renata Gajdosova - 2011 First Year Competing, Look out 2012!

    Great article Renata. Thanks for sharing with us all and all the best for your future endeavors.Regards...

    -- Murray Graham

  5. Re: Renata Gajdosova - 2011 First Year Competing, Look out 2012!

    well done you should be very proud of your achievements you look amazing.

    -- Kezza

  6. Re: Michael Kay - Fitness Model 45 years old and Vegas

    He does look good doesn't he

    -- Spiro

  7. Re: Renata Gajdosova - 2011 First Year Competing, Look out 2012!

    you are smoking hot, great work

    -- Nanook

  8. Re: Trish White - Figure Champion Profile

    Thanks Jacquii.. and straight back at you lady x

    -- Trishy

  9. Re: Ryan Laos - 2012 Musclemania World Lightweight Champion

    Ryan,Great article mate and very informing for all in our great sport of what you must do to stand on...

    -- Murray Graham

  10. Re: Tammie Sarkozy - Musclemania, ANB Asia Pacific Champion

    Tammie,Thanks for sharing your great profile with everyone :) Congratulations on your achievements and...

    -- Murray Graham