Brad Borland Athlete Profile

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Brad Borland
Quick Stats
  • Brad Borland
  • 1974
  • Hammond, Louisiana
  • 6ft 2in
  • 215
  • 11
Brad Borland is a lifetime natural bodybuilding who's competed for 11 years and now wants to win his pro card!

Your Background

Competition History

  • 2007 WNSO/FAME North American Championships: 4th Open Tall
  • 2007 OCB Yorton Cup: 6th Open Tall
  • 2005 NGA Natural Louisiana: 2nd Open Heavyweight
  • 2005 Musclemania Superbody: 6th Open Heavyweight
  • 2003 Musclemania Texas: 1st Novice Overall and 3rd Open Heavyweight
  • 2003 Musclemania Delta: 2nd Open Heavyweight
  • 2001 Musclemania Delta: 2nd Open Heavyweight
  • 1999 Natural Louisiana Classic: 3rd Open Heavyweight
  • 1998 Natural Louisiana Classic: 2nd Novice Tall
  • 1998 Natural Gulf Coast Night of Champions: 1st Novice Tall
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How Did You Get Started In Natural Bodybuilding?

I got started in weight training actually indirectly through my brother. When I was 15 years old my parents gave my brother a weight set to improve on his martial arts. He didn't take to it all that much and I picked it up (literally) and the rest was history. I always wanted to be involved in something that was all mine. I wanted to be the athlete, coach, motivator, everything.

I didn't decide to compete until my early twenties. It's not that I was nervous about being on stage or anything; I just wanted to do it naturally and found it difficult to find natural shows locally. I finally found one about 100 miles away, so a friend of mine and I packed a truck and headed to Mobile, Alabama and I won my first novice show! Since then I have been hooked.

I went on to earn my Bachelors and Masters Degrees in Kinesiology. I have trained and coached many from all aspects of life from the competitive bodybuilder and athletes to the elderly and rehabilitated. I have trained in wellness clinics, hospitals, health clubs, student recreation facilities, and have helped many with diets and eating habits.

I am also a member of the Air National Guard and proudly served in Afghanistan in 2003. However, upon coming home from Afghanistan I was diagnosed with Hodgkins Lymphoma, an immune system cancer. My brother and father had the same type of cancer before, but I thought it would somehow skip me. I went through 8 1/2 months of chemotherapy. I lost over 30 pounds, a little hair, and a lot of energy. I would not have done as well as I have if it was not for all of my family and friends checking up on me from time to time and keeping good company. A special thank you goes out to my parents for all of their love and support. And also thank you to all that wrote to me or called, it was much appreciated and worth it. I am now happily married to my beautiful wife Courtney who gives me even more motivation and inspiration for my life every day.

What's Your Philosophy On Training?

I am not one to do the popular: every body part once a week routine. I like frequency and moderate volume. Most of the time I will work everything twice per week and once in great while train a few body parts three times per week.

A standard thing for me is to train chest and back on day one, shoulders and arms on day two, and legs on day three. I repeat it and take Sunday off. I have a fast metabolism so I feel my body can recover pretty quickly and I try to take advantage of that. Once I switched to a more frequent training regimen my body began to grow and strengthen at a faster pace.

What's Your Workout Routine?

Monday: Legs

Tuesday: Chest & Back

Wednesday: Shoulders & Arms

Thursday: Legs

Friday: Chest & Back

Saturday: Shoulders & Arms

Sunday: Rest Day.



For more solid workouts check out the M&S Workout Routines Database.

Brad Borland Wide


What is your philosophy on nutrition?

Right now I keep my protein to about 225-250 grams per day from chicken, lean ground beef, egg whites, cottage cheese and whey protein. Carbs are a little lower than they used to be because I like to stay a little leaner in the off season. They are usually low glycemic in nature such as oatmeal, wheat breads and others such as bananas, apples, and potatoes. I will take in some healthy fats such as almonds, a few yolks, and avocado. I eat around 5-6 times per day. I allow myself a cheat day or two during the week, but stick to the above roughly all year.

What is your nutrition plan for the on and off season?

I usually eat the same types of food for the off and on seasons. I just cut out some of the cheat days and desserts and lower my portions of carbs. At times I will cycle carbs up and down to trick the body into burning more body fat. Also, I try to keep a good supply of healthy fats coming in to offset the lower carbs.

What's your favorite cheat food?

Mexican and Italian.


Whey Protein: first and foremost the "granddaddy" of supplements. I rely on this so much for pre and post training. I sometimes will drink a third before bed if I feel I need it.

Creatine: another proven and effective supplement. I also take this pre and post training.

Vitamin C: yes, vitamin C has proven to me to play a vital role in my recovery and overall wellbeing. I take 500mg in the morning and then again at night.


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Your 3 best tips to help others reach their goals

Consistency!!! I have learned this late in my competitive career. Early on all I wanted to do was "transform" myself overnight. Lift as heavy as possible each day and make huge gains in record time. Wrong! I have learned to take my time and see the journey as months not days of gains. Stay consistent with the plan at hand. This goes for nutrition as well.

Trust your plan. You have a good solid plan of attack for each workout. Utilize it and stick to it. Sometimes you will falter and have a bad day at the gym, but refocus and get back at it the next day instead of trying to reinvent the wheel each session.

Patience. This is directly related to the above two principles. Settle down, work hard, stay disciplined and the gains will come. You will not move mountains every single week, but keep chipping away and you will get there. The best competitors usually have the greatest patience.

Future Plans

My main competitive goal is to get my natural pro card. That would be a nice cap on my bodybuilding career.

Who Are Your Favorite Bodybuilders/Idols?

As far as professional bodybuilders go I would have to say first and foremost Arnold! I am a huge fan of the "old school". He defines motivation and discipline. Dorian Yates for his unbelievable mental focus and intensity, and Lee Haney for his humble disposition and charity. BUT! My favorites are and always will be the guys I have worked out with over the years. My training partners, especially my friends Carey Addison and Thayer "Tyson" Hill. To see them take to the sport and run with it is a great thing!

Posted on: Tue, 07/30/2013 - 18:45

On the diet recommendation for the Wolverine program. What would recommend for someone on a gluten and lactose free diet as a replacement for the breads and cheese?


Brandon Dodd
Posted on: Tue, 04/09/2013 - 10:53

what about abs??

Posted on: Tue, 05/17/2011 - 12:10

Hi Brad

Just curious to find out, did you ever do cardio during your workouts or on a specific day of the week? if not, in your opinion is cardio vital part to any workout plan?

many thanks