Height: 5foot 10
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:
- High Intensity
- 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
Friday: HIIT SPRINTS & PLYOMETRICS
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.
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.
“You can’t get out of life alive, you got to die to leave here” – Les Brown
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