Name: Mark Hogan
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
Favourite body part to train: Legs
Offseason weight: 95kg
Competition weight: 86kg
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.