DON LONG - FROM COMPETING ON DIALYSIS TO MEAL PREP BOSS!

Introduction

In this section, Don Long and the interviewer introduce themselves and discuss how they were able to reschedule their meeting.

• Don Long thanks the interviewer for making a short adjustment to their meeting time.

• The interviewer forgot that they had someone else already planned for the original meeting time.

• Don Long was able to accommodate the change in schedule.

• They briefly catch up on how each other has been doing.

Meal Prep Business

In this section, Don Long discusses his meal prep business and how it started from prepping food at home.

• Don Long's meal prep business ships nationwide and has about 40 to 45 different drop-off locations.

• The business has around 17 employees.

• The idea for the business started when athletes that Don and his wife coached asked them to make their food for shows or competitions.

• Initially, Sarah (Don's wife) would take on five or six athletes and prep all of their food as extra income.

• They worked as consultants for a meal prep company before starting their own business.

• They started prepping meals from their kitchen before expanding into a larger operation with more chefs and employees.

Business Operations

In this section, Don Long explains how his meal prep business operates.

• The business cooks five days a week but runs six days a week with customer service available seven days a week via phone.

• Customers can pick up meals at one of two buildings: one strictly for cooking and another for customer service with a warehouse in the back for shipping orders.

• Customers can also choose to have meals shipped directly to their door.

Bodybuilding Career

In this section, Don Long briefly discusses his bodybuilding career.

• Don Long retired in 2009 after making a comeback from being sick in 1999.

• He was gone for about seven to eight years before coming back.

• The interviewer mentions attending Don Long's pro debut and how the bodybuilding industry has changed over time.

Qualifying for Nationals and Meeting Don

In this section, the speaker talks about his journey to qualify for the Nationals in Dallas and how he met Don.

Journey to Qualify for Nationals

• The speaker's dream was to make it to the Olympia, so he had to change either do the NPC in the US or do the world championship back then.

• He did his first show, Border States Classic, to qualify for the Nationals in Dallas. He flew there by himself.

• The show that he did was two weeks before the Nationals. That show was actually for next year's qualification but somehow they said they would let him compete in this year's Dallas.

• At the pre-judging of Nationals, he was super flat at 215 pounds.

Meeting Don

• The speaker met Don when he was with Troy. Don gave him a ride to a supermarket.

• They met again after pre-judging when Don saw him standing alone at the front of a hotel.

Introduction and Early Career

In this section, the speaker talks about his early career and how he got into bodybuilding. He also discusses his first competition and how he placed.

Getting Started in Bodybuilding

• The speaker talks about how he got into bodybuilding after seeing a magazine featuring Arnold Schwarzenegger.

• He discusses his first competition, which was in 1992.

• The speaker talks about how he placed in his first competition.

Early Career

• The speaker discusses some of the challenges he faced early on in his career, including financial difficulties and lack of support from family members.

• He talks about how he eventually started to gain recognition in the bodybuilding community and began to receive more support from others.

Health Issues and Competing on Dialysis

In this section, the speaker discusses his health issues that arose during his bodybuilding career. He talks about being diagnosed with kidney disease and having to undergo dialysis. He also discusses competing while on dialysis.

Health Issues

• The speaker talks about not realizing there were any health issues until 1999 when he was diagnosed with kidney disease.

• He discusses struggling with getting dry for competitions due to diuretic testing.

• The speaker talks about being diagnosed with high creatinine levels and having to go on dialysis.

Competing on Dialysis

• The speaker discusses competing while on dialysis, which he did several years after being diagnosed.

• He talks about a new type of dialysis that allowed him to eat and drink more, which helped him grow better.

Finishing on His Own Terms

In this section, the speaker talks about receiving a transplant from his wife in 2010 and how he skipped Olympia to bring his best body.

Receiving a Transplant

• The speaker received a transplant from his wife in 2010.

• He has been good ever since.

Skipping Olympia

• The speaker skipped Olympia because he wanted to bring his best body.

• He needed more time to bring something bigger and better.

• His goal was to make it to the Olympia and not just compete at Nationals.

Comparing Himself with Other Bodybuilders

In this section, the speaker talks about comparing himself with other bodybuilders and why he skipped the Olympia.

Competing Against Other Bodybuilders

• The United Champions showed him where he stacked up against other bodybuilders.

• He was very comparable with Flex Wheeler but still had a lot of work to do.

• There were many other bodybuilders like Dorian Yates and Shawn Ray that he had to compete against.

Skipping the Olympia

• The speaker never regretted skipping the Olympia because he didn't want to place eighth or ninth.

• He competed at NOC in 1997 but didn't leave an impact.

Diuretic Testing Issues

In this section, the speaker talks about diuretic testing issues during competitions.

Winning Without Using Diuretics

• The speaker won a competition without using diuretics.

• His body wasn't functioning well since 1996, and he was small in 1997.

Diuretic Testing

• The speaker failed the diuretic test at a competition in 1997.

• He used a diuretic called Talis that was not on the list.

Cheating in Bodybuilding

In this section, the speaker talks about cheating in bodybuilding and how he caught someone trying to cheat.

Catching a Cheater

• The speaker took three samples and sent them to Balco Labs.

• He caught Marcus Rule trying to cheat at the 1999 Olympia with diuretics.

• Jay Cutler failed a test in 2001 but didn't lose his second place because of a lawsuit.

Preparing for Competitions

In this section, the speaker talks about preparing for competitions and shares some tips on how to do it effectively.

Dry Mouth and Carb Loading

• The European style of preparing for competitions involves stopping drinking water three days before the competition and eating dry oats.

• Water loading by drinking four gallons of water leading up to the show can create a diuretic effect.

• The speaker switched from eating dry oats to Corn Flakes because they cut his gums.

• Carb loading is difficult with a dry mouth, but the speaker found success with yogurt.

Hard Work Pays Off

In this section, the speaker talks about his work ethic and how it helped him achieve success in bodybuilding.

Working Harder Than Everyone Else

• The speaker was willing to work just a little harder than everyone else every day.

• He spent hours prepping chicken, rice, and vegetables after workouts.

• Perfect nutrition was essential for achieving success in bodybuilding.

Meal Prep Companies

In this section, the speaker talks about meal prep companies and what sets Trifecta apart from other companies.

Integrity and Taste

• Trifecta ensures that everything is measured accurately so that athletes get exactly what they need.

• The food tastes good, and the company has integrity.

• Some companies may try to cheat customers by giving them less than what they ordered.

Overview of Meal Prep Services

In this section, the speaker discusses their meal prep services and the variety of entrees they offer.

Meal Prep Services

• The speaker offers a meal prep service that keeps food fresh in containers.

• Customers can order meals for the whole week, with some ordering four meals per day while others only need one meal and a snack.

• Meals are flash frozen when shipped to keep them fresh. Shipping times vary from one to two days depending on location.

• Customers can choose from pre-made meals or build their own bowl with protein, carbs, and veggies. They can also customize seasoning and sodium levels.

• The company can provide wild game meats upon request but it will cost more than standard menu items.

Meal Planning and Coaching

In this section, the speaker discusses how they handle meal planning for clients.

Meal Planning

• The company no longer coaches clients but still knows how to write meal plans based on body type, goals, and dietary restrictions.

• Clients send pictures and information about their goals to receive a customized meal plan.

Coaching and Bodybuilding Discussion

In this section, the speakers discuss coaching and meal plans for athletes. They also talk about their interest in bodybuilding and share their opinions on recent competitions.

Coaching and Meal Plans

• The speakers offer coaching services to athletes, providing them with personalized meal plans based on their macros.

• Athletes often come with a plan from their coach, which includes specific macros or food preferences.

• The speakers have experience working with top athletes in the country.

Bodybuilding Discussion

• The speakers still follow bodybuilding and watch shows regularly.

• One speaker shares that he is not as easily impressed by current bodybuilding competitions compared to those in the past.

• Another speaker agrees that bodybuilding is not at the same level as it was in the 90s but notes that newcomers should not compare themselves to that era's standards.

• They discuss Michael Caruso's recent competition and note his improved conditioning but lack of width in his torso.

• They mention Andrea Presley's dramatic improvement, particularly in his legs, but note his upper-lower body imbalance.

• Wellington, a Brazilian competitor, is praised for his beautiful physique and fuller upper body.

• Jose Manuel Munoz, a 21-year-old competitor who displayed impressive maturity and conditioning, is discussed.

Chris Aceto and Milos Sarcev Discuss Bodybuilding

In this section, Chris Aceto and Milos Sarcev discuss the recent bodybuilding competition they attended. They talk about the competitors' physiques, posing techniques, and potential for future success.

Physique Analysis

• Chris and Milos discuss how some competitors load more than others on stage.

• They analyze a competitor's physique and note that he looked better by following their advice on posing.

• They comment on another competitor's impressive legs but criticize his torso and arm positioning during posing.

Competition Results

• Chris discusses the results of the competition, starting with sixth place.

• They analyze a competitor's physique and suggest ways to improve his posing technique.

• Milos mentions other competitors in the show.

Future Competitors

• Chris talks about a competitor named Wellington who impressed him at a previous competition.

• They discuss a classic physique competitor who has not yet competed but has gained popularity on Instagram due to his impressive physique.

• They analyze this competitor's physique in detail, noting his clean muscles and unique structure.

Final Thoughts

• They express admiration for the classic look of one particular competitor's physique.

• They emphasize the importance of genetic structure in classic physique competitions.

Comparing Bodybuilders and Touch-Up Training

In this section, the speakers discuss a bodybuilder's potential for success in competitions based on their size and conditioning. They also talk about touch-up training as a way to improve specific muscle groups.

Comparing Bodybuilders

• The speakers discuss how a bodybuilder's size and conditioning can affect their success in competitions.

• They compare two bodybuilders, noting the size difference between them.

• The speakers mention that they are waiting to see more of one bodybuilder's side leg and other details before making a final judgment on his potential.

• When asked who their favorite bodybuilder is, the speakers struggle to choose just one but mention several they admire.

Touch-Up Training

• One speaker recommends "touch-up training" as a way to improve specific muscle groups, such as doing pull-ups or rows every day for back muscles.

• He explains that this type of training breaks down muscle fibers every day, allowing for growth without overtraining.

Importance of Touch-Up Training

In this section, Dennis James talks about the importance of touch-up training for building a great back and shares his personal experience with it.

Touch-Up Training for Back

• Dennis recommends doing pull-ups before every workout to improve back strength.

• He also suggests doing some type of heavy movement like seated rows or Hammer Strength rolls to feel the thickness in the back.

• Doing something for the back every single day can help improve its growth.

• Even if someone is busy and cannot train their back regularly, they can still do some touch-up training every day to maintain their progress.

Touch-Up Training for Other Body Parts

• Dennis also recommends doing touch-up training for other body parts like biceps and quads.

• For example, he squatted every single day to grow his quads and did hamstring curls separately every day to work on his hamstrings.

• Mike Mentzer's theory of recovery suggests that one should do the least amount of work possible for recovery.

Extra Workouts

In this section, Dennis James talks about extra workouts and how they can be beneficial when done correctly.

Bicep Curls and Tricep Extensions

• Dennis recommends doing 10 sets of bicep curls and 10 sets of tricep extensions three days a week to add at least an inch on your biceps.

• He suggests doing four to five sets as a happy place where you can still get growth without overdoing the body.

Training with Dorian Yates

• Dennis talks about Mike Mentzer's theory of recovery and how it wouldn't work for him.

• He mentions training with Dorian Yates, who did one warm-up and one all-out set for each exercise.

Warm-up Sets and Muscle Recruitment

In this section, the speakers discuss the importance of warm-up sets and muscle recruitment during weight training.

Warm-Up Sets

• The speakers discuss the importance of warm-up sets before going all out in a workout.

• They clarify that warm-up sets are not just one set but rather a few sets to gradually increase intensity and prepare the muscles for heavier weights.

Muscle Recruitment

• The speakers emphasize that mastering repetition is more important than counting reps.

• They caution against doing cardio before weight training as it can suppress muscle growth.

• The speakers discuss how different muscle groups are recruited during exercises like incline bench press, and how it's impossible to completely turn off certain muscles.

Dorian Yates vs Dennis James

In this section, the speakers compare the lifting abilities of Dorian Yates and Dennis James.

Lifting Abilities

• The speakers discuss how Dorian Yates' lifting technique involves recruiting fewer muscle groups compared to other lifters like Dennis James.

• They mention that while Dorian was precise in his execution, he couldn't necessarily lift heavier weights than other bodybuilders like Dennis James.

• The speakers give an example of how Dennis could lift five plates for eight reps on incline bench press but wouldn't be able to do so in front of Dorian due to differences in muscle recruitment.

Bodybuilding Discussion

In this transcript, Milos Sarcev and Chris Aceto discuss various topics related to bodybuilding, including training techniques, judging criteria for competitions, and more.

Training Techniques

• Milos explains that going "all out" in training means pushing yourself to the limit without holding back on any muscle groups.

• He emphasizes the importance of connecting with your muscles during training and how it can make a significant difference in results.

• Milos discusses his own heavy and precise training style and believes he could train with anyone.

• The level of exertion is a key factor in effective training.

Judging Criteria for Competitions

• Chris asks about the judging criteria for men's physique competitions, specifically whether or not legs are judged.

• Milos believes that legs are judged based on symmetry and shape but acknowledges that it may be difficult to judge if competitors wear baggy shorts.

• They debate whether or not men's physique competitors should lose their shorts during competition to better judge their entire bodies.

• They question why judges would keep certain aspects of competition rules secret.

Miscellaneous Topics

• Chris jokes about seeing some "Flamingo women" in competitions.

• Milos emphasizes the importance of transparency in bodybuilding competitions.

The Importance of Leg Development

In this section, the speakers discuss the importance of leg development in bodybuilding competitions.

Leg Development and Bodybuilding Competitions

• The speakers note that leg development is important in bodybuilding competitions.

• They mention that a competitor with good leg development may be preferred over one without it.

• However, they also note that a competitor with slim legs may still win if they have a complete physique.

• The speakers cite Brandon Hendrickson and Jeremy Buendia as examples of competitors with complete physiques.

Ian's Chest Issue

In this section, the speakers discuss an issue with Ian's chest and speculate on its cause.

Ian's Chest Issue

• The speakers note that there is an issue with Ian's chest.

• They speculate that it may be scar tissue or a minor tear.

• One speaker notes that Marcus Rule had a similar issue which got worse over time.

• They mention that posing creatively can help hide such issues but caution against over-flexing the affected area.

Rumors about Ian's Injury

In this section, the speakers discuss rumors about an injury to Ian and his alleged attempts to fix it.

Rumors about Ian's Injury

• The speakers mention rumors about an injury to Ian but are unsure of the details.

• They note that someone showed them pictures which suggest something is not right with his chest.

• One speaker notes that Marcus Rule had a similar issue which got worse over time.

• They express concern that Ian's issue may worsen and hope it does not affect his career.

Favorite Bodybuilders

In this section, the speakers discuss their favorite bodybuilders.

Favorite Bodybuilders

• The speakers are asked to name their all-time favorite bodybuilder but find it difficult to choose just one.

• They mention several bodybuilders they admire, including Lee Haney, Flex Wheeler, Shawn Ray, Chris Cormier, and Milos Sarcev.

Bodybuilding Discussion

In this section, the speakers discuss various bodybuilders and their achievements.

Admiration for Other Bodybuilders

• The speakers express admiration for many bodybuilders, including Dennis.

• They mention that there are many impressive bodybuilders out there.

• They discuss how some bodybuilders look like a "house" when standing next to them.

Missed Opportunities at the Olympia

• The speakers talk about how some bodybuilders missed opportunities to compete in the Olympia.

• They mention Don, who never competed in the Olympia despite beating Tony in the 95 Nationals lineup.

• They discuss how Don placed third in 96 behind Flex and Ronnie.

Making Competitors Work Harder

• The speakers encourage Chris to take pictures and do different lightings to make competitors work harder.

• They suggest making competitors do something different, such as squats, to challenge them.

• They mention that physique guys should also do something different.

Wrapping Up

• The speakers wrap up their discussion and thank each other for their time.

• Milos mentions that he may stop by later just to say hi.