Myles Migneault
Myles Migneault

School: University of New Hampshire; Tufts University
Major: Biochemistry, Molecular, and Cellular Biology (BS); Biochemical and Molecular Nutrition (MS)
Hometown: Nashua, NH
Fitness Goal: Live a long, strong, and happy life.

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  • Why did you start training and what motivates you?

    I started lifting in high school to improve my strength and conditioning for basketball and track. At first, I viewed lifting weights as a nuisance—this was valuable time I could spend practicing my free throws, dribbling, or three pointers. However, over time, I came to appreciate the importance of lifting weights. Soon, I found myself spending more time in the gym than on the basketball court or track field. With hard work and copious amounts of food, I soon went from a scrawny to brawny nerd.

    My passion for lifting burgeoned in college when I was bit by the powerlifting bug. Slowly, with the help of the online weightlifting community (EliteFts and T Nation) and friends, I was able to perfect my technique and significantly improve my bench, squat, and deadlift. Over time, I developed an itch to compete, and with the encouragement of friends, I entered my first powerlifting competition my senior year. I was hooked!

    What started as a nettlesome and trivial task has cultivated into a way of life. I couldn’t imagine a life without weight lifting.

  • What impact has training had on your college life?

    As you know, college life can be stressful! For me, lifting weights plays an important role in stress management. After an arduous day, there is nothing more relaxing than stepping into a squat rack, getting smacked on the back by your buddy, unracking 500 lbs. of metal, and bringing your ass to the grass.

    In addition, the gym is a great place to meet new people; I met many of my closest friends through lifting. If your college has a powerlifting or bodybuilding club, I recommend you join.

    Finally, I have learned how to design and implement a structured routine to maximize performance and recovery. Consequently, the structure and discipline necessary for lifting have carried over to my academic endeavors.

  • How do you balance being a college student and meeting your fitness goals?
  • Best place to eat around campus?

    During my undergraduate studies, I was fortunate enough to go to a school that has an excellent dining hall facility. Eggs, chicken, beef, and rice were readily available throughout the day, so I never had issues reaching my macronutrients, vitamins, and minerals. Now that I’m in graduate school, I cook all of my own food. During the spring, summer, and fall, I buy fresh vegetables and fruits at the local farmers market. I buy a half a cow (approximately 220 lbs) every six months and whole chickens from a local butcher. In the future, I plan on starting my own garden and hunting wild game.

  • Typical Workout Routine

    My workout routine is flexible. On average, I hit each body part twice a week. My routines can last anywhere from 30 minutes (high-intensity interval training) to 90 minutes (max effort lifts). In terms of cardio, I walk my dogs at least 2-3 miles a day and do sprints once or twice a week. Listed below is a typical workout split.

    Sunday: Heavy Legs, Biceps
    Monday: Off
    Tuesday: Chest, Back, Triceps, Shoulders
    Wednesday: Off
    Thursday: Legs, Biceps
    Friday: Off, Sprints
    Saturday: Heavy Chest, Back, Triceps, Shoulders

  • Training Philosophy

    Listen to your body! If I don’t enjoy a particular exercise, or I feel a movement isn’t advantageous in terms of muscle or strength gains, I won’t do it. Training should be enjoyable!

    Don’t overtrain.

    Stick to free weights.

  • Typical Diet

    My diet has changed radically over the past few years. I used to follow a typical bodybuilder’s diet–high protein, moderate carbohydrates, low fat. Recently, I transitioned to a high protein/fat, low carb diet. Approximately 80-90% of my diet comes from protein and fat, and the remaining 10-20% from carbs (fruits and vegetables). While on this diet, I have noticed an improvement in mental acuity and physical performance. In addition, I’m able to stay relatively lean (approximately 8%) year round.

  • Favorite Supplements

    I try to get all of my nutrients (macros, vitamins, minerals, phytochemicals, etc.) from whole foods. Many supplements are overhyped and have a poor quality record. Keep in mind that supplements do not have to be evaluated by the Food and Drug Administration (FDA) for efficacy.

  • Workout Playlist

    It may seem strange, but I like to work out without listening to music; I get a better mind-muscle connection.

  • Tips for other college students who want to meet their fitness goals?

    Set realistic goals (e.g., don’t plan to lose 30 lbs. a month).

    Find a balance between your goals and other aspects of your life (e.g., work, relationships, and school). Without balance, you will burn yourself out!

    Most importantly, enjoy the journey and have fun!

  • Training Schedule

    During the week, I either go to the gym early morning (5am) or at night (8pm). During the weekend, I go earlier afternoon (10am-12pm). In terms of performance, my most productive sessions occur in the morning—approximately two hours after breakfast. Keep in mind everybody is different. I recommend that you rotate your workouts to find a time that works best for you.