Melih Cologlu

Written by Eric Broser

This week I would like to introduce readers to a good friend of mine, 30-year-old NPC men’s physique competitor, Melih F. Cologlu. This Natural Freak is originally from Turkey, but now resides in sunny Boynton Beach, Florida where he runs a very successful personal training business. He has been training for over ten years, but only in the last few has he become focused on competition. Recently Melih became the 2011 Eastern USA’s Men’s Physique Overall Champion, making him one of the top rising-stars in our industry. The best thing about Melih, however, is that he does not only look amazing on the outside, but he is one of the nicest, most sincere people you could ever hope to meet. Thus it was such a pleasure to get the chance to sit down with him and learn even more about him!

E: So tell me, what got you started lifting weights?

M: First of all, thank you for choosing me as the Natural Freak of the Week knowing that there are so many natural freaks out there, it’s truly an honor. (E: You are so welcome, and you deserve it!) As for starting lifting weights, I competed in NCAA division-1 sports in college for USC and St.Francis College. I competed in swimming and water polo, which is basically football in the pool. This is a big time contact sport! The sport specific training included a weightlifting program which I loved doing more than the actual sport themselves. I also recently found out that I still hold a NCAA Division-1 school record that is now 12 years old! After college I met my beautiful wife, Ashley, and we started our personal training business. I have been very busy for the past eight years building a good clientele. In the past two years I got into competing, which is a completely different animal - cooking meals for the day and training twice as hard, making sure I do everything that I can so that I don’t look back and wonder if I could have done better.

E: You are naturally tall and lean, with an ectomorphic somatotype. Has it been hard for you to add mass?

M: Actually I have always been training and leading a healthy lifestyle but for the past two years I have been really following the nutritional guidelines for building muscle mass and turning those hardcore workouts into muscle. I would say that it was hard to get my nutrition down in terms of getting the right amount of protein, carbs, and fats. Once I found what my body requires, I started seeing results and the motivation I have gotten from this keeps me going. Training is never a problem for me as I have always taken myself out of my comfort zone day in and day out.

E: We have talked before about your crazy off season diet, and how you need a literal ton of calories to add muscle. Can you tell me how and what you eat in the off season in order to gain muscular body weight?

M: Right now I am on my bulking cycle and I am taking in about 5500 calories. It used to be more last season but now that I am getting closer to the size I would like to maintain, I am doing shorter bulking and cutting periods and staying leaner than I used to even during off season. Most of my calories come from reduced fat peanut butter, egg whites, protein shakes, about 30-35 ounces of lean meats made up of turkey, chicken, fish and beef, thin crust wheat cheese pizza or whole grain pasta, and vegetables. During cutting I gradually drop my calories to 1800-2000 within a 10-week range.

E: How about training. How do you recommend ectomorphs like you train to build size and strength?

M: I strongly recommend everyone, no matter what body type, to consistently trick the muscles into new growth by using different lifting techniques such as negatives, rest-pause, giant sets and more. Definitely add heavy training with low reps into the mix as well and always take the body out of its comfort zone. I usually alternate heavy training with a plateau-breaking technique.

E: Obviously it is hard for you to add size, and we all know how much easier it would be if you decided to use drugs like steroids and GH. What keep you on the natural path and what does being drug-free mean to you?

M: To be honest with you I am lucky to be surrounded by friends and fans in the gym that always tell me how they really like the “natural look” versus the “unnatural look.” And I get a lot of inspiration from these compliments to keep me on the natural path. Also anything that is harder to earn means more to me, not to mention the fact that the muscle tissue I am gaining will stay with me as long as I keep training. I admire every natural athlete out there and I always try to encourage the younger athletes that ask me about training to stay natural.

E: You currently compete in "physique." Would you ever consider bodybuilding?

M: I love the new Men's Physique division, although I definitely would consider bodybuilding in a natural federation. It all depends on how I look in the future as I am still improving, and will continue to do so. I train and eat like a bodybuilder so it would only make sense to one day compete as one!

E: What are your goals in your sport and in the industry as a whole?

M: I definitely have my eye on a pro card for Men's Physique and/or natural bodybuilding. But my main goal is to inspire as many young bodybuilders and fitness models as I can to stay natural, train hard, and to understand nothing great comes quickly or easily! Also in the future I want to be known as one of the world’s best fitness models/natural bodybuilders, even into my 40's and 50's. I want to show people that it is possible to keep improving even as you getolder.

E: Tell me a bit about the company who sponsors you.

M: I am sponsored by Grenade Fat Burner which is at the top of the charts in Europe and now available in the US. We broke into the US markets this summer and had an amazing turnout at the 2011 Olympia Expo. We are made up of a team of great natural and inspirational athletes, and Team Grenade is known to have an amazing team-dynamic. I am really honored to be a part of Team Grenade and looking forward to the future.