0 comments / Posted by Machine Fitness

Age: 30
Height: 5foot 10 
Weight: 212lbs

How did you get started with bodybuilding/becoming a fitness model?

I used to train for American Football and female bodybuilder Yvette Shaw came up to me in the gym and asked if I had ever thought of bodybuilding as I was halfway there anyway. So I went home and looked up the next show, which was Miami Pro and signed up that night. Carpe Diem ;-)
11 weeks later I placed 2nd in the Muscle Model Category and officially caught the competing bug.

If you could give one piece of advice to anyone wanting to become a fitness model what would it be?

As with anything else, don’t do it just to try and make money. You need to love the process, well … love/hate relationship with the process of getting into great shape and building the best version of yourself. After all it has to be a lifestyle.

Where does your motivation come from?

Pursuit of greatness! I am on a mission to inspire and help millions on their fitness journey.

Sport and fitness helped me out of a lot of sticky situations, and has taught me a lot about work ethic, tenacity and drive. To be able to pass this on to others and inspire them is my ultimate goal and what really motivates me.

I am also on a mission to build my idea of THE most aesthetic physique.

What workout routine has worked best for you?

Really depends on the goal. When I played American Football the 5x5 workout kept me compact but very powerful.
For bodybuilding many believe in “hypertrophy” and so many training methods. Everyone knows I like to keep things simple..lol.. So its just three things I really use when designing my personal programme:

  1. Volume
  2. High Intensity
  3. Muscles Time under Tension   

Full Example Routine:

Monday: Quads and Calves

Standing Calve raise              5 sets of 20
Seated Calve raise                 5 sets of 20
Squats                                    20, 15, 12, 10, 8 then drop set
Leg press                                4 sets of 15                                             
Leg Extension                         4 sets of quadruple drop set
Bodyweight Lunges               2 sets of 60 steps

Tuesday: Chest and Arms

Cable Flyes                              7 sets of 15
Dumbbell Flat Bench Press   15, 12, 10, 8, 6
Incline Barbell Bench Press   15, 12, 10, 8, 6
Plate load press                       4 sets of 12
Press ups                                 4 sets to failure
Spider curls                              4 sets of 12
Skull Crushers                         4 sets of 12

Wednesday: Hamstring and Delts

Hamstring curls                        7 sets of 15
Deficit sumo deadlift               15, 12, 10, 8, 6
High foot leg press                  15, 12, 10, 8, 6
Romanian deadlift                    4 sets of 12
Walking Lunges                        2 sets of 60 steps
Lateral raises                            4 sets of 12
Rear delt flye                             4 sets of 12

Thursday: Chest and Back

Peck Deck    
                              7 sets of 15
Flat barbell bench                      5, 12, 10, 8, 6
Incline dumbbell bench            15, 12, 10, 8, 6
Dumbbell Flye                             7 sets of 15
Bent over row                            12, 10, 8, 6
Lat Pull Down                              2, 10, 8, 6
Single arm row                           12, 10, 8, 6
Rack Pulls                                   12, 10, 8, 6


Saturday: REST

Sunday: REST

If you had to pick only 3 exercises, what would they be and why?

Bench Press, Deadlift and Squat. I call these the Big 3.. as I believe these 3 exercises can build one hell of a foundation.

What is your diet like?

I tend to eat 6 meals a day to make sure I hit my base macros and have my little treats on top lol.. I always make sure my base macros are filled from quality protein, complex carbs, natural sugars, and “lots” of roughage, I hate veg..haha but have to get those micronutrients in too.

Sample Diet:
Meal 1: Oats, Venison Burger, Banana & Peanut butter
Meal 2: Chicken, rice and veg
Meal 3: Greek Yoghurt, Fruit Muesli & Peanut Butter
Meal 4: Reflex Growth Matrix
Meal 5: Chicken, rice and veg
Meal 6: Salmon/Steak and Veg (sometimes with peanut butter :-D)

When trying to cut down do you prefer to use HIIT or just normal cardio?

Coming from the American Football and Sprinter background, I prefer HIIT cardio. Although saying that the coaches I have worked with always put me on LISS.

Do you do cardio in your off season and why?

Yes, but not huge amounts maybe twice a week max so I still stay in a calorie surplus… Purely because I feel it helps circulates the extra nutrients I am taking in to help me grow.

What is your supplementation like?

To be honest I keep this simple too, I will normally just have a good protein powder for post workout, Creatine, glutamine, BCAA’s and a good pre workout.

Favorite Quote?

“You can’t get out of life alive, you got to die to leave here” – Les Brown

Social media channels:

Instagram: gabriel_sey_fitness
Facebook: /gabrielseyfitness
Twitter: @gabriel_sey5



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