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How did you get started?

Fitness is a passion that has taken over and changed my life in every way. As a teen, I replaced dancing with weight training on my own accord, and enjoyed the improvements to my body and self esteem.

The gym became my sanctuary – throwing on my music and pumping out a killer workout is how I deal with stress. There have been difficult times in my life where I could be found there at 3 am! This passion became a sport for me when I had hit a plateau and needed a goal to help me take my physique to the next level. Learning proper dieting techniques while training for my first show likely saved me from developing an eating disorder (which is why I am so proud to share my knowledge now with other women through ContestPrep.com). The new information also corrected errors in my approach to exercise (such as too much cardio). When stepping on stage to win that first Fitness competition, ‘Jewels’ re-invented herself and finally discovered the right path in life.

What your diet consists of and why?

I admittedly eat low carb when dieting for a show or big photo-shoot – it’s the only way I can get my lower body to lean out the way I like. I do feel energetic, happy and healthy eating this way, and my workouts are killer, so my body has adjusted. I also don’t do cheat meals – I find they are an unhealthy obsession for me, and I am left feeling disappointed, puffy and discouraged. Instead I treat myself to a massage or go shopping if I need a reward for my hard work or break from my routine. A few of my ‘happy places’ in Winnipeg are Paramix on Osborne, Splurge on River, Lululemon and Aldo – it’s always worthwhile to be fit when I rock that new outfit to the gym or to an event!

What supplements do you use?

I believe food is the best supplement – there is no quick, over the counter fix for a bad diet. However there are certainly fantastic products that can help in addition to clean eating. I use CLA, BCAAs, Glutamend, Omega Oil, Pre-workout supplements such as Fubar, creatine (Purple K), SubQ at certain times of the year to help my fat loss and energy levels, Magnum r BioX protein powders, and ALWAYS incorporate a multivitamin to ensure my body has all the nutrients it needs.

Example of diet

  • Meal 1: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
  • Meal 2 is (Pre workout) Protein Shake with Glutamend, SubQ and Purple K and Veggies
  • Meal 3: (Post workout) Protein Shake with Glutamend
  • Meal 4: Chicken Breast or Lean Beef with 3 Egg Whites and Fusion Omega Oil
  • Meal 5: Salad with lean protein (i.e. Tuna, Salmon, Chicken)
  • Meal 6: Lean protein (i.e. Tuna, Salmon, Chicken) and Nuts or Progressive VegeGreens in Magnum Chocolate protein powder

What does your current work-out routine look like?

My workout routine has varied over the years – it’s interesting to try different splits and schedules to see what your body responds best to. My winning physique is built with 3 workouts per day – cardio before breakfast, weight training (early afternoon) and cardio again before my final meal of the day.

  • Monday: Legs
  • Tuesday: Shoulders
  • Wednesday: Back/Arms
  • Thursday: Rest
  • Friday: Legs
  • Saturday: Shoulders
  • Sunday: Back/Arms

What are your max lifts?

Rather than excelling for my strength in the gym, I think I stand out for my endurance and flexibility. I will begin a leg workout with BB Squats to 185 + lbs, but superset each set with pop squats, burpees, bosu ball squats or glute hip thrusts x 20-30 reps, and stretch into splits. My upper body workouts often incorporate core with every superset, and I can shoulder press 50 lb DBs then do a few handstand push-ups or hold a handstand plank for 30-60 seconds! :)

What’s your favourite cheat meal?

My parents would say Ritz Crackers! lol. Honestly, I’ve mastered being motivated enough to nail any diet plan – I rarely take cheats anymore. When I do, I love sushi, a glass of wine, yam fries or Divine Swine Diana’s Gourmet Pizza.

Who is your favourite bodybuilder, strongman or powerlifter?

Craig Bonnett – My Husband :) (www.craigbonnett.com)

If you could give someone any advice, what would it be?

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” - Arnold Schwarzenegger

Reference:

Website: ContestPrep.com

How did you get started?

At the age of 17 I was  a national level basketball player. After turning professional before I went to university I was told I needed to put on some muscle. My brother was friends with the bodybuilding guru Neil Hill who owned a gym nearby. I joined and very soon it became obvious that I was gifted regardless of my skinny frame. As I grew so fast I was told to top bulking for Basketball as I was becoming too muscular, later that year an injury ended my professional Basketball career and I went onto study at university instead.

Within two years I went from a very lean but athletic 15st to 21st (my ex girlfriend was a feeder!). As a teen I could Bench 400lb for rep’s & Deadlift 500lb for reps! Everyone at Neil’s gym trained seriously, my training partner was Duane Creese (Top UKBFF Competitor) at 14st he could Bench 500lb, Squat 700lb and Shoulder press the 170lb Dumbells so my strength seemed pretty pity-full! I then went onto buying my first health club, at this point I was bitten by the iron bug & completely hooked!

What your diet consists of & why?

I’m a great believer in the ‘Caveman’ diet, I eat a lot of Red Meat, Fish, Lean steak & Mince for my main protein sources. As for fat I use Flaxseed Oil, & Omega 3′s. I try have Vegetables and salad with most meals, I’m a huge fan of crab and salmon. I’m a brilliant cook  and a huge fan of high protein high fat living, I seldom have carbs .

Above show’s my huge transformation from 21st to 13st, I can now run a mile in just over 5 minutes!

What supplements do you use?

I use all of the range from my sponsor fightlinediet.com, I’m a firm believer in BCAA’s as they are important when growing / dieting to repair muscle tissue and create energy. I also use a lot of Whey Isolate to compliment my red meat diet. This gives me protein which is easily digested as opposed to the red meat. Finally I use a lot of Vitamin C & E, Glutamine and I use fightrush pre workout to improve my focus and get that terrific pump! I also use fightline extreme burners which help keep me lean & and looking peeled.  If I’m trying to add size I’ll use their pure creatine.

Example of diet

  • Meal 1: 10 Eggs, 50g Whey shake Fightline Protein100.
  • Meal 2: 200g Red meat salad, Mozzarella, Fightline Omega serving.
  • Meal 3: 200g Red meat salad, Mozzarella, Fightline Omega serving.
  • Meal 4 (PRE-Workout): 2 x Fight Rush, 4 x Fightline Extreme Burners.
  • Meal 5 (POST-Workout): 75g Fightline Diet Whey, Creapure & 10 egg whites.
  • Meal 6: 200g Red meat salad, Mozzarella.
  • Meal 7: Chicken & Broccoli or other Mediterranean vegetables..
  • Meal 8 (PRE-bed): 5 Egg whites & 1 Scoop Fightline Protein100.

Note: I also use various healthy oil’s & supplements at key times during the day to aid growth and recovery.

What does your current work-out routine look like?

I train via my own unique style of training – The Alpha Hybrid System. This style of training engulfs very basic lifting principles with core fitness and athletic elements of bodybuilding. I find this keeps myself, my athletes & clients very strong and dense. I have a unique progression template which always means my clients are moving forward. Each bodypart is trained as soon as it recovers in a conjugated way, my clients can hit a bodypart 3 times in 10 day’s.

What are your max lifts?

I’ve just gone through a whole new transformation from 21st bodybuilder to 13st fitness athlete and my strength is still second to none!  Strength has always been a big part of my lifting ever since I was coached by Dante Trudel (Founder of DC Style Training) back in 2001.

  • 305kg Squat – 2 Reps.
  • 165kg Barbell Shoulder Press – 2 Reps.
  • 140kg Barbell Behind Neck Press – 1 Rep.
  • 200kg Incline Bench Press – 3 Rep.
  • 45kg Alternate Dumbbell Curl’s for reps.
  • 210kg Barbell Bent-Over Row’s.
  • 307kg Deadlift – 1 Rep.

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What’s your opinion on the run of the mill “Bulk & cut” way of training?

It doesn’t work! The body is simply more efficient when lean. Metabolism & recovery functions much better, fat is not something you can flex so why carry it? The diet needed to cut down often leads to loss of muscle anyway! I’ve personally gained more through staying lean, circa 10-12% bodyfat.

What music do you listen to when training?

I love hip hop so it’ll be dmx, ll cool j, 50 cent gets me angry!

How do you stay motivated?

My piers play a huge role in motivating me! The Fightlinediet team are all top models and businessmen so this keeps me focused on playing catch up! I like to be the best or one of the best at everything I do. It gives me a sense of self worth!

What are your overall goals in bodybuilding?

None now that I’m focused on different aspects of fitness. I’m now trying to keep a lean athletic healthy look for my film/TV career.

What has been the highlight/s of your career so far?

Being chosen for the BBC documentary “I hate my body” and sponsored by fightlinediet.com! I’ve represented Europe’s largest nutrition company (MaxiMuscle) and had great fun building my career upto Fightline and this tv opportunity. I also have a role in a British gangster film which I start in the new year. I hope to do more work in tv and film.

Who is your favorite bodybuilder, strongman or powerlifter?

Arnold Schwarzenegger! He’s my idol…I also have  respect for Jay Cutler as he’s a good businessman and athlete!

If you could give someone one piece of advice, what would it be?

Stick with it and plan! I log every workout I’ve ever done, you need to know what your body can do. Make sure your dedicated to it and never miss a session! I’ve trained at 1 AM, 4 AM e.t.c. I always get it done!

Personal Training: Alpha Fitness Solutions are currently accepting new client’s, for more info e-mail Scott@scottalpha.com.

How did you get started?

We were living in Denerau Island (Fiji) and my 3rd baby was 4 months old, and my second youngest only 20 months old. I was seriously sleep deprived and because of that, lacked the motivation I desperately needed to get back into shape. One day I looked in the mirror and decided I couldn’t put it off any longer, it was time to start my journey of getting my body back. I had 1 goal in mind, that being that I get into the best shape of my life.

Naturally the next step was to pick a contest and compete! 6 months later I did my first competition, Dior-Rose was just 10 months old at the time. It was an insane time in my life getting ready for that show, and an achievement on its own to make it to the stage alive. With having 3 young children it was hard getting sleep let alone training, cardio and dieting on 5 hours of broken sleep which is a killer. Like they say, ‘what doesn’t kill you makes you stronger’. I did my 2nd competition in 2008, I won my Class, Best Posing Routine & Overall Figure Champion. Finally I knew that the fitness industry and competing was where I was meant to be.

After spending my entire life wondering what the heck I was going to do with my life, I finally knew!! That was a great moment.

What your diet consists of and why?

I’m constantly altering and tweaking my diet based on the last show and what I think might work better next time. I prefer my diet to be easy and a bit boring so I don’t have to do much thinking about what my next meal is going to be. My diet often feels a little like ground hog day LOL however, I find that this is the easiest way for me to stick to my eating plan. I usually start out the day with oats, protein powder and berries, train, then have a meal replacement shake, lunch is fish or chicken with rice and salad, in the afternoon I have a meal replacement shake then dinner fish or chicken with vegetables and rice. During competition prep I substitute shakes for meals, just to make my metabolism work harder to burn the calories. And of course my calories decrease the closer I get to my competition, which can be challenging as my cardio generally increases about the same time.

What supplements do you use?

I am a big believer in supplements and use them to help stay healthy year round so I can consistently make improvements to my physique. Some of the supplements I take include Fish Oils, Adrenal Stress Support, Zinc, Vitamin D, Vitamin C, and Multi Vitamins. I use Body Ripped Glutamine and Protein Powder year round as a good quality source of protein.

To assist with fat loss leading up to a show I also take L-Carnitine and Body Ripped HGH + ZMA and Thermogen Liquid.

Example of diet

  • Meal#1 – Oats, Protein Powder & Blue berries & Raspberries, Strawberries etc
  • Meal#2 – Sushi (after training)
  • Meal#3 – 200g Fish or Chicken with Rice
  • Meal#4 – Protein Shake
  • Meal#5 – 200g Fish or Chicken & Vegetables
  • Meal#6 – Protein Shake with Water

What does your current work-out routine look like?

Training Split: (I always do 4 sets of 10-12 reps for every exercise)

Monday – Quads

  • Squats
  • Front squats
  • Leg extensions
  • Walking D/bell lunges

Tuesday – Back

  • Hammer strength Machine
  • Seated Row
  • Bent Bar/bell row
  • Wide grip lat pull down

Wednesday – Chest

  • D/Bell Chest Press
  • D/Bell Fly’s
  • Machine Chest Press

Thursday – Shoulders

  • Shoulder Press
  • Lateral raises
  • Rear delt machine
  • Front plate raises

Friday – Hamstrings

  • Lying Leg Curls
  • Seated Leg Curls
  • Stiff Legged Deadlifts
  • Lunges

Saturday – Off Sunday – Biceps/Triceps

  • Barbell Curl
  • Machine Curls
  • D/Bell Curls
  • Preacher Curls
  • Skull Crushers (Another favourite exercise)
  • Tricep Push-downs
  • Overhead Extensions
  • Dips or Kickbacks
 

I also work Abs in every second workout. Cardio differs depending on where I am in my contest prep. Off season I do 30 mins immediately after training. During contest prep I do up to 3 hours a day of cardio.

What are your max lifts?

  • Squats 100Kgs for 12 reps
  • Stiff legged dead lifts 80kg’s 15 reps

What’s your favourite cheat meal?

I’m a chocolate girl all the way but Spaghetti Bolognese is always my favourite meal to have after a comp.

Gallery

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How do you stay motivated?

I surround myself with people who love to stay fit and healthy, I remind myself what my goals are so I don’t get lost along the way. If you don’t know your destination, how will you ever get there.

Competing requires a great amount of dedication and drive, I love the personal satisfaction that comes with seeing a competition through to the end and seeing your body improve from show to show.

 

Who is your favourite bodybuilder, strongman or powerlifter?

IFBB Pro Figure competitor Larissa Rees she’s beautiful on the inside and out.

Free weights vs Machines, what are the pro’s and cons and which do you prefer?

I think when your just starting  out machines are good and can help prevent injuries but as you become more conditioned to exercises I think free weights encourage you to use your entire core to stabilize yourself on every rep with every exercise so you get extra benefits with free weights, though variety and  change is always the key to a maturing physique.

If you could give someone any advice, what would it be?

It’s hard to beat someone who never gives up! hhhhhhhhhhhhhhhhhhhhhhh

Resource:  www.raechellechase.com

How did you get started?

I started lifting weights at a very young age. I was hitting the gym multiple times a week by the time I was in 7th grade; getting a ride from my grandparents to the local gym, or walking to my buddy’s house that had some equipment in his basement. My biggest motivation to lift weights from such an early age was to get bigger, faster and stronger for football. Football was my entire life, and I knew that the weight room would help me to improve my game. From the beginning I started making gains quick; from that moment on I was hooked.

What your diet consists of and why?

My diet consists of red meat, eggs, oats, potatoes, rice. Occasionally I will add in some other foods, but most of the year these are the core foods that I concentrate on. I lean out very quickly, which is why I stay away from chicken and fish until the last few weeks of show prep.

What supplements do you use?

  • AnimalPak
  • Animal Omega
  • Animal Flex
  • Atomic 7
  • Torrent
  • Shock Therapy
  • Real Gaines

Example of diet

  • Meal 1: 8 eggs (6 whites 2 yolk), 1 cup oats 1 banana
  • Meal 2: Mass shake with tbsp pb
  • Meal 3: 8-10oz red meat, 2 cups brown rice
  • Meal 4: 6-8 oz red meat, 1 cup oats or brown rice
  • Meal 5: Mass shake
  • Meal 6: 8-10oz red meat, veggies
  • Meal 7: Mass Shake

What does your current work-out routine look like?

  • Monday: Back
  • Tuesday: Chest
  • Wednesday: Legs
  • Thursday: off
  • Friday: Shoulders
  • Saturday: Arms
  • Sunday: Off

What are your max lifts?

I have not done a 1 rep max in a while. My bench is about 455×6, squat 455×10, deadlift 600×2

What’s your opinion on the run of the mill “Bulk & cut” way of training?

I do follow the Bulk and Cut routine to some degree. The off season is a time for growth, there is no way to add mass to your body without constantly stuffing it with nutrients. On the contrary, I do believe that people tend to go overkill on their “bulk”. You can bulk in the offseason without becoming a slob. What I try to do is take my on season diet and double it; keeping the same food groups and eating relatively clean thought out my bulk. This allows me to gain muscle in the offseason without putting on too much extra unwanted weight. Following this kind of bulk diet also allows the body to switch back to a pre comp diet without shocking the system too bad.

What music do you listen to when your training?

Rap

How do you stay motivated?

I believe that motivation comes from within. You can watch all the videos you want, Google all the motivational quotes you can think of, look at all the pictures you can find, but if you’re not motivated from within to push yourself to your absolutely limits every time you train, then it just aint going to happen.

Free Weights vs Machines, what are the pro’s and cons and which do you prefer?

I rely on both free weights and machines. I like to start my main lifts using all free weights, do all my power lifts first, and then supplement these lifts with machines. I believe that machines hit certain angles that free weights cannot hit, and free weights hit certain stabilizing muscles that machines cannot hit. I am a very open minded lifter, if something works, go with it.

What are your overall goals in bodybuilding?

I would love to be an IFBB Pro one day, and step on the Olympia or Arnold stage.

What has the been highlight/s of your career so far?

Getting sponsored by the best supplement company on the face of this earth, Universal Nutrition.

Who is your favourite bodybuilder, strongman or powerlifter?

Frank McGrath

Do you take part in any other sports and who do you admire most from other sports?

I played football until my sophomore year of college, but I no longer play any sports. I still love all sports, and am a huge Philadelphia Eagles fan, but I do not have a favorite athlete right now.

If you could give someone any advice, what would it be?

Progress is a slow and steady road. Do not get discouraged. Many times we do not see the changes that our body is making because we look at ourselves every single day. Stay focused, stay dedicated, stay motivated, stay driven, and eventually you will get to a place that you never would have imagined you could have ever gotten to.

PhotographyJeffrey Sygo
Facebook: Josh Halladay
Twitter:  @Josh_Halladay

How did you get started?

I started weight training for sports with my father through-out high school. We started with basic power lifts and multiple training techniques for speed. As I saw results I fell in love with the feeling, I took this attitude with me while I played football in college and basically became a “meat fridge.” I had a lot of size and strength but not that much definition! I didn’t really know enough about nutrition, so I started reading everything and anything I could find that involved nutrition. I joined bodybuilding.com and their body space community and this is what 1st started my progression. The support I got from the community as a whole, as well as all the nutritional and exercise information provided is more that I could have asked for. Not only that I get many of the supplements I use from their site which aided in my transformations.

Slowly but surely I changed the way I ate, the food I bought, and the times of day I would eat. It went from reading forums, magazines and books, to asking professionals to really get an understanding of what to eat, why to eat it, and when to consume my fuel. The change in my diet sparked my results, and from there I stayed with it. Making progress on my own got me thinking about competing but I only had a limited knowledge for it, so I went out and found G-Force.

G-force is a company used to help competitors become competition ready or to help anyone trying to live a healthier life style. I’d never done a competition before and wasn’t sure how to go about it, but G-Force provided me with a well renowned trainer Danny Hawtin. He basically showed me the ropes and is the reason I am where I am today. I wanted to do bodybuilding but he insisted I take up Men’s Physique so I took his advice and we went from there. He adjusted my diet, workout, and cardio plans and met with me regularly to keep making adjustments. My body fat levels decreased dramatically, my metabolism increased 10 fold, and I never felt better. My 1st competition ever I placed 2nd in the physique category, and now am competing for Bodybuilding.com’s 2012 Body Space Spoke Model.

What your diet consists of and why?

My diet mainly consists of complex carbohydrates in the forms of baked potatoes (sweet or white), brown rice, rolled oats, and multigrain rice cakes. Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates. In their natural form they contribute to long-term good health, appetite control, and sustained energy levels. Complex carbohydrates also provide a great deal of calories with a great deal of nutrient value. I also throw some simple carbs in there (depending on what I’m training for) in the form of white rice or maltodextrine. When compared to Complex carbohydrates, simple carbohydrates give you a quick rise and fall in your energy levels and have a great deal of calories with little to no nutrient value. The simpler the carbohydrate, the faster the glucose is released into your blood. This can cause peaks and drops in your blood sugar level, and less stable energy levels in the body. Although these simple carbohydrates have a bad reputation, there are certain times of the day where it is important to consume them (POST WORKOUT!)

My diet also consists of complete forms of protein such as beef, chicken, ground turkey, tilapia, salmon, and whey shakes. These types of proteins provide all of the essential amino acids, hence the word complete. I also obtain some incomplete proteins though rice, beans, nuts, seeds, vegetables, and fruits. Protein is the most important nutrient needed for optimal development. It is the foundation to every human body, every living cell, and every construct of a DNA strand. I consume protein with every meal I eat and try to make it about 35-40 percent of my diet.

I also supplement my diet with Whey protein. I prefer Whey protein when compared with Casein due to its absorption rate (meaning it gets to where it’s needed in a rapid fashion), how it provides the body with the perfect amino acid profile, and how you get the most bang for your buck since it’s about 90 percent pure protein. I’m not a big fan of Casein although it does have its beneficial value. Casein is a time released protein which is advantageous to use if you’re not going to have another meal for an extended period of time, or before bed due to your 6-9 hour fast. This leads me into when I consume my protein shakes. I take shakes Pre-Workout and PWO (Post Work Out). Pre-work out saturates my muscles with protein to be used during my workout preventing gluconeogenesis. The goal of a post workout shake is to replenish the fuels lost from your workout and to stop muscle breakdown. Most importantly to provide the fuel you need for muscle growth. This protein shake is taken after a workout (within 60 minutes after completion) in conjugation with carbohydrates (simple form). Your muscles are yearning for fuel and are severely glycogen depleted, so this is the best time for absorption to occur. You have an anabolic window within the hour for maximum absorption. The reason for the added carbohydrates is that protein cannot be stored in the body, so the carbohydrates are used (spike in insulin) to help shuttle the protein into the muscles where they will be used. If carbohydrates are not consumed in a timely manner post exercise, your glycogen replenishment is hindered. This is the same for protein for if you do not consume protein immediately after a workout, performance, protein synthesis, and ultimately muscular hypertrophy, will be hindered as well.

What supplements do you use?

Creatine:

I am a huge fan of creatine especially in the form of micronized creatine monohydrate. This is for the simple reason that being micronized signifies it has the best absorption rate, and being a monohydrate represents the highest quality of creatine to be ingested. I take 5g pre-workout as well as 5g PWO. Creatine promotes greater gains in lean body mass as well as increasing the bodies muscle hypertrophy. It has been researched to improve performance in endurance and strength as well as overall maximum effort output. It is also said that with the use of creatine monohydrate, athletes will experience an increase in the levels of mRNA for IGF-1 and IGF-2. The net result with the use of creatine is to fuel faster gains in strength and muscle mass. I feel as if creatine is deemed with the false reputation of only flooding your cells with water causing a bloated look which will eventually fade after a discontinued use.

The effect creatine has in the body supersedes more than just the cell volumizing effects. The addition of creatine results in a greater amount of phosphocreatine stored in your muscle tissue. Phosphocreatine (PCr) is stored through the combination of creatine and phosphate. This PCr is stored in your muscle tissue along with your ATP. Together PCr and ATP store the chemical energy of the body, and the more energy they store, the greater the output of maximal muscle performance. It is important to take a creatine supplements and maintain this higher than normal amount of creatine in your body. By adding creatine it will help maintain increased levels of creatine phosphate in your muscle tissue. This so called “loading” of creatine will eventually enable your muscle tissue to increase the amount of creatine phosphate stored in them. When this occurs, it causes muscle fibers to grow larger. Now, with this supplementation, it enhances the amount of creatine phosphate used to replenish you ATP. So, in a nut shell, the addition of creatine supplements results in loading up your muscle fibers with PCr. This, in-turn, gives your muscles the ability to work harder and store more power in the form of PCr.

Glutamine:

I for one use glutamine for its repair purposes as well as its positive effect in increasing the rate of protein synthesis. When training with high intensity you need to make sure you have enough glutamine in your body to get its full benefits and this is where supplementation takes part. During intense exercise, glutamine levels descend, which means that more glutamine will be required. Since the body is in need and cannot produce enough, it is necessary to supplement with glutamine to help meet the body’s demands. I usually dose 5g before and after workouts, and also 5gmore before bed. I don’t necessarily load on glutamine unless I feel as if I’m getting ill. If that’s the case, I’ll take ample amounts spread evenly throughout the day to ensure glutamines immunostimulatory effects.

Arginine:

I take Arginine in the morning for the effects it has on my “pumps” and vascularity. Arginie’s main contribution in training is its ability to increases Nitric Oxide production. This gives an overall increase in power output and muscle growth. This occurs due to the increase in blood flow. This increased blood flow is now able to supply more nutrients to your muscles which will increase its size.

Essential Fatty Acids (EFAs):

I consume Omega -3/6/9 EFAs in the morning as they provide a slow and steady release of energy. As oils, they provide the body with energy free of insulin contribution. This means that Omegas do not raise insulin levels, and therefore, blood sugar levels remain stable. With stable blood sugar levels, problems such as cravings, depression, etc. are evaded. Other benefits that omegas offer involves improved skin conditions, cardiovascular functions, muscular development, lowers insulin requirements as well as strenuous cardiovascular functions, and speed up recovery from training sessions.

Conjugated linoleic acid:

I consume (CLA) in the morning as I feel it has a positive association with overall weight loss as well as it’s beneficial effects on cholesterol metabolism, HDL metabolism, and fibrinogen.

Branch Chain Amino Acids (BCAA’s):

I consume BCAA’s in the morning, Pre-work out, PWO and before bed. By maintaining optimal levels of BCAA’s through supplementation, you can protect muscle thus maximizing muscle growth.  BCAAs are a cornerstone to your supplementation and need to be taken in consistently, as you can see I make sure I get enough in! BCAA’s during exercise are broken down and used for energy.  Since they are profoundly broken down, and your body cannot make it own, supplementation is seriously needed to sustain sufficient amounts. If the amount of BCAA’s is depleted and not available during exercise, your body will turn to your muscle tissue for fuel.

ZMA:

I consume a ZMA supplement before bed on an empty stomach. I make sure I do not take it with calcium, as calcium is said to block the absorption. I found it beneficial and have seen increased lean mass as well as a boost in my sex drive when taking this supplement nightly. I feel as if ZMA is one of the most under-appreciated supplements out there on the market today. Zinc is said to increase testosterone production as well as a boost to your immune system and magnesium is important for normal heart functions as well as regulating our sodium and potassium levels in our cells. When using ZMA products, one can see an increase in testosterone production, IGF-1 levels, and immunity.

Example of diet

Right now I am dieting for a competition provided by Bodybuilding.com. I am a finalist in their search for the 2012 Body Space Spokes Model. This is the diet I am using now and that I usually use when training for a physique look.

Basically I have 7 meals in the day with three of those meals consisting of a complex carbs and protein, while the other meals are are made up of protein and fibrous vegetables (fat is thrown in there through the forms of omegas/CLA/almond butter). On day 1 I will eat all meals presented, on day 2 I will cut out the brown rice, on day 3 I will cut out the brown rice and baked potato, day 4 I will eat whole diet and it rotates in that fashion. This diet is strict, and calls for a lot of will power and discipline. You will become very irritable and lethargic but it’s all part of the process. About two weeks out I will switch the ground turkey to tilapia. If I feel really beat before a workout I will throw the almond butter on a rice cake. Sugar free candies helped keep me sane throughout this diet hahahah!

  • Meal one: (my favourite meal) 7 egg whites, 1 whole egg and ¾ cup of rolled oats with a scoop of MHP Probolic – SR (cookies n cream) protein thrown in there.
  • Meal two: (pre workout) A protein shake (elite whey vanilla 2 scoops), Micronized creatine monohydrate, BCAAs mix, and a tbsp of almond butter.
  • Meal three: (post workout) A protein shake (elite whey vanilla 2 scoops), Micronized creatine monohydrate, BCAAs mix, and glutamine, with a baked potato (onion powder and cayenne pepper)
  • Meal four: 8oz ground turkey (or tilapia) and 1 cup of brown rice
  • Meal five: 8 oz chicken breast and 1 cup raw string beans
  • Meal six: 8oz Steak and 1 cup of broccoli
  • Meal seven: Protein Shake (MHP Probolic-SR), with Glutamine and ZMAs

What does your current work-out routine look like?

Like I stated before I am training for a competition and looking to be as lean as possible. Right now I am concentrating on my outer caps in my shoulders and my lower quads. I alternate Cavles and Abs every day and I do cardio 5 times a week. Here is what my current training program looks like:

Monday: Legs

  • Leg ext – 3×12
  • Leg Press – 4×10 (feet close together)
  • Hack Squat – 3×10 (feet close together)
  • Lunges – 3×12
  • Adductors/Abductors – 3×10
  • Standing Leg Curls – 3×10
  • Ham Curls – 3×10
  • Sumo Squat – 3×10
  • Calves – 3 exercises all 3×15

Tuesday: Shoulders & Chest (Cardio)

  • Side Lateral Raise – 3×12
  • Shoulder press – 3×12 (drop sets)
  • Front Raise – 4×10
  • Machine Lateral Raise – 3×10 (drop sets)
  • Incline Barbell Bench – 4×10
  • Flat DB Bench – 3×10 (triple drop sets)
  • Incline DB Bench – 3×10 (Weights together, palms facing each other)
  • Cable Cross Over – 3×12
  • Peck Deck – 3×12

Wednesday: Rear Shoulders & Back (Cardio)

  • Reverse Peck Deck – 3×12
  • Reverse Incline Flies – 3×12
  • Pull-ups – 4x fail
  • T-Bar Row – 3×10
  • Cable Row – 3×12 (drop sets)
  • Wide Grip Pull Downs – 3×12 (drop sets)
  • Hyper extensions – 3×10
  • Calves – 3 exercises all 3×15

Thursday: OFF

Friday: Outer Caps & Traps (Cardio)

  • Side Lateral Raise – 3×12
  • Machine Lateral Raise – 3×10 (drop sets)
  • Shrugs – 5×15
  • Abs

Saturday: Arms (Cardio)

  • Close Grip Bench – 3×10
  • Push Downs – 4×10
  • Skull Crushers – 3×10
  • Dips – 3x fail
  • Seated Alt. DB Curls – 3×10
  • Preacher Curls – 3×10
  • Pre-loaded Bar Curls – 3×10 (triple RISE sets)
  • Hammer Curls – 3×10
  • Calves – 3 exercises all 3×15

Sunday: Cardio & Abs

What are your max lifts?

I’m personally not a big fan of max lifts, I try to stay away from them to prevent injury. It’s not how much weight you can throw around, it’s about using the proper weight to stimulate the most muscle growth. Although muscle growth has a positive correlation with the amount of weight being pushed, I see it as you should use weights to stimulate the muscles. When you stimulate the muscle, you build muscle endurance which in turn will lead to muscle growth. The lowest reps range I will go is around 4-6 reps. For those reps I will use bent over rows where I stay with 315lbs and squats at 405.

What’s your opinion on the run of the mill “Bulk & cut” way of training?

I for one am not a fan of bulking then cutting. Many people have a misconception of the idea and abuse the bulk portion. Just because it says “bulk”, doesn’t mean you should over indulge the body with a excess of useless calories. When you do this, you just add additional fat cells which will make it that much harder to burn off when cutting. The term bulking should be associated with the addition of more complex carbohydrates and more healthy fats to your diet to aid in energy for your workouts. This additional carb and fat intake will cause an increase in your natural hormone levels (test, igf, gh) and give your muscles the energy to push more weight. I choose to stay lean all year around, but when I have some time in-between competitions, I will stray away from my diet and eat some foods that I would normally stay away from.

What music do you listen to when your training?

I like to listen to up-tempo music such as Hip-Hop Club songs, house music, and Rock.

How do you stay motivated

I set short term goals for myself and take it from there making sure I do everything in my power to achieve them. I also see this as a profession that I want to do for the rest of my life, not only because of the passion I have for the sport, but the artistry it has behind it.  The only way that I can achieve this goal is by beating out the next competitor. So when I feel like I don’t want to do my cardio, or I that I want to cut an exercise one rep short, I like to tell myself that there is someone out there working just as hard, or harder than I am; that the only way to beat the enemy is to out-work them. I take pride in the fact that my will power and my dedication to the weight room and my diet is portrayed through the way my body looks.

Free Weights vs Machines, what are the pro’s and cons and which do you prefer?

I would love to say I’m a free weight man to the end, but reality is I use both. Both free weights and machines have their pros and cons but I get a better overall feeling when I’m throwing dumbbells around. Free weights add a stability factor and cause you to lift with good from and to concentrate on the muscles being lifted. The down fall with free weights is that they can cause injury more so than machines will if not careful. With free weights, a spotter should be used but they’re not always available; as with machines, you really don’t need a spotter. Machines enable you to push weight while getting away with poor form and if you wind up failing on an exercise there are hooks on a smith machine or you can just place the weight down (cables). Being prone to injuries in my shoulder areas, I like to use machines to take away from that stability factor. The use of both free weights and machines adds variation to my workouts so I never get bored. I found great results from using cable machines due to the constant tension throughout the entire exercise being preformed.

Who is your favourite bodybuilder, strongman or powerlifter?

I’m a huge fan of Branch Warren. His overall physique, symmetry, and mind set towards the sport are one that I strive for. I was watching a couple videos on body building and happened to come across some of his videos. These videos showed him lifting in an old, rusty, beat-up gym where it was so cold you could see his breath, and just the way he went on and explained each exercise and why he uses them, and basically his “Shut up and Squat” mentality made me a huge fan. Being that I am a physique competitor, I obviously am not looking for the size he possesses, but wouldn’t mind walking around with those traps!

If you could give someone any advice, what would it be?

My biggest piece of advice would be that when you go into the weight room, lift your muscles and not your ego! Don’t go into the gym and worry about who’s watching you bench press, and who’s counting the weights you’re squatting; go in the gym to stimulate growth! Pause at your peak contraction points, progressively add weights each workout and concentrate on you stimulating your muscles, not who you may or may not be impressing. If you’re a newbie to the sport it’s going to take time, but you need to start somewhere.

How did you get started?

I’ve always been into sports and very active all my life. I started from an early age around about 6 with martial arts, then football, basketball and boxing. I grew up wanting to be like the big ripped guys on tv at the time, like Arnie in Conan, Mr T in the A Team, Sylvester Stalone in Rocky, Mike Tyson and all the guys in the WWF!!! I was always in awe of those guys and looked up to them.

At around the age of 14 I started reading muscle magazines and started doing home workouts in my bedroom, mainly press ups, crunches, bodyweight squats and used my mums tin cans as weights to do 100 rep sets of bicep curls, lateral raises and presses anything to get a good pump. Its funny now looking back but at those days. then about the age of 16 my friend Aman Sanghera took me to the gym for the first time. It was central gym in Derby, I can remember starting with bench presses and could barely do the olympic bar but I was hooked from that day on. Since then I just got progressively more and more serious about my training and now here I am.

Achievements?

I first competed when I was 17 and my achievements to date are as follows:

  • At the age of 17 I won the junior midlands N.A.B.B.A title and later that year I got 5th in the British finals this is where I set my target to win a British title one day!
  • In 2002 I competed and came 2nd in the Mansfield classic and 2nd in the British championships both E.F.B.B.
  • In 2003 I won the the midlands juniors again and came 3rd in the British championships N.A.B.B.A.
  • In 2004, as a result of injury I decided to take some time off to recover and got into MMA training then gradully started bulking up and trying add lean muscle and improve my weak body parts which is a constant process. I was always in great physical shape but not at the level needed to win a British title. During my time off I focused on the science and theory of the sport with a veiw of becoming a personal trainer to help others.
  • 2011 was my ’come-back’ year. I won the NPA Heavy-Weight British title to add to my NPA Yorkshire heavy weight title and best overall that I won earlier in the year!

What your diet consists of and why?

My diet is very high protein from a large variety of sources. Food wise my protein comes from red meat such as venison or lean cuts of beef, chicken, eggs, fish, turkey and quorn. Supplement wise its Maxiraw WPI Intensity, Maxiraw Casein Sustain and Maxiraw Protein Complex.

My carbs are kept very low with high carb days every 5-7 days. Food wise my carbs are mainly from oats, yams, brown rice, sweet potatoes and plenty of green fibourus veg such as broccolli, asparagus, kale, spinich and cabbage. Supplement wise its Maxiraw Carb Impact post workout and maxiraw Primary Waxymaize with my morning protein shake.

My fats are kept low and mainly from nuts and fish oils.

What Supplements you use?

As a natural bodybuilder its vital that my supplements are Screened & Tested for banned substances and theres only one company i trust 100% and thats Maxiraw without a doubt. I always use the entire range - its great!

Example of diet

  • Meal 1: Oats with cinnimon, ginger and honey, 4 egg whites and 4 whole eggs.
  • Meal 2: (Pre workout) protein shake consisting of maxiraw Primary Waxymaize, maxiraw Protein Complex, blueberries, kale, cinnimon and ginger.
  • Meal 3: (Immediately PWO) same as meal 2 but with Maxiraw Carb Impact instead of Waxymaize.
  • Meal 4: Red meat such as venison or lean cuts of beef, a small amount yam, brown rice or sweet potatoes. with lots of green veg.
  • Meal 5: Chicken, fish, turkey or quorn with lots of green veg.
  • Meal 6: Chicken, fish, turkey or quorn with lots of green veg.
  • Meal 7: (Before bed) Maxiraw Casein Sustain.

What does your current work-out routine look like?

I train instinctively and go through periods of low, medium and high reps its always all out war what ever rep range i use. personally i find that high volume workouts work for me with plenty of drop sets and super sets when i get ready for a show and I always go heavy on the basics. I use different splits for myself and my clients, and go all-out with maximum intensity and focus.

Currently, my routine is straight sets consisting of:

  • Legs day- 5 sets of leg extensions, 5 sets of leg curls, 5 sets of squats, 5 sets of leg press, 5 sets of lunges or stright leg dead lifts
  • Back day- 5 sets of chins, 5 sets of deadlifts or back extension, 5 sets of pulldowns, 5 sets of barbell or dumbell rows
  • Shoulders day- 5 sets of dumbell press, 5 sets of behind the head barbell press, 3 sets of each of lat, front and rear raises
  • Chest day- 5 sets of flat bench press, 5 sets of incline bench press, 5 sets of decline bench press and 5 sets of dumbell, cable or machine flyes.
  • Arms day- 4 sets of dumbell curls, 4 sets of barbell curls, 3 sets of machine or cable curls, 4 sets of push downs, 4 sets of weighted dips, 3 sets single arm cable extensions

I do abs or calves on each training day and take days off when needed. Cardio is done before each weights session and is either thai boxing padwork session, spin class or stairmaster.

What are your max lifts?

Im not one of these guys that brag or boast about max lifts, most of the time you will see me using small or medium weights and often closing my eyes and “feeling” my muscles being worked with strict form and max intensity and focus. Its more about having a strong mind.

What’s your opinion on the run of the mill “Bulk & cut” way of training?

I think everyone needs to find out what works for them personally. Ive done it in the past with good results but now I try and stay lean all year round. If you look around most gyms, those that stand out from the rest are usually the ones that consistantly train hard and eat clean and healthy.

Who is your favorite bodybuilder, strongman or powerlifter?

My favorite bodybuilder at the minute is Kai Green!! Im a huge fan. Of all time its Arnie and Ronnie Coleman.

If you could give someone one piece of advice, what would it be?

Stay consistent and focused on your goals, try your best and if you fail get up, dust yourself off and keep going, strive to be the best you can be!

Goals for 2012?

To keep improving!

How did you get started?

My journey into Fitness/Training began at an early age because of all the sports and physical activities that I was involved in at school. I have always been a Fitness/Health enthusiast, but I became more dedicated when my sister was diagnosed with high blood pressure while having problems with her weight. I was determined to help her lose weight and get that blood pressure down. I started doing more in depth research on nutrition, training, supplementation and general health. It was really important for me to learn as much as possible and to help her. Within two months of my research and training her, she lost about 10-15lbs.

Having trained my sister this really compelled me to help others change their lives, change their choices, and change their destiny so becoming a Personal Trainer/Motivational Speaker was the only option. The fitness modeling side of things came about because people (mostly agents and scouts) would always compliment my physique and encourage me  to look into modeling and competing.

I finally decided to compete in a couple of fitness modeling competitions as they were a good fit for my physique and my personality. Shortly after, I won the 2011 REAL Fitness Modeling Competition and TKO’s Sports Brand “Model Of The Year”Award. My journey has only just started despite my many accomplishments……so stay tuned!

What your diet consists of and why?

I have a very strict diet, my diet is a High protein/Low carb one as I feel this fits my body type the best. For my protein I consume mostly tuna, chicken, fish and protein shakes. My carb intake is mainly from yams, fruit, brown rice and veggies. I mostly eat lean and clean to stay prepared for a fitness shoots,  workout videos, etc.

What supplements do you use?

My supplements consist of the following:

  • Size on
  • Super Pump
  • Optimum Nutrition Gold standard whey

Example of diet

  • Breakfast: 2 Apple, 1 Cup Oatmeal, 10 Egg Whites
  • Snack: 6oz Chicken Breast
  • Lunch: 6oz Chicken Breast, 1Cup Steamed Veggies
  • Snack: Whey Protein Shake
  • Dinner:  6oz Tuna, 1 Cup Steamed Veggies, 1 Cup Green Salad.

What does your current work-out routine look like?

  • Monday: Heavy Leg Exercises
  • Tuesday: Biceps/Chest
  • Wed: 1 hour Cardio  (treadmill) and Ab Exercises
  • Thur:  Shoulder/ Back
  • Friday: Light Legs Exercises and 1hour Cardio
  • Sat: Triceps/Calf’s
  • Sunday: Off

What are your max lifts?

  • Squat: 465
  • Bench Press: 355
  • Power Clean: 265

What’s your opinion on the run of the mill “Bulk & cut” way of training?

It may work for some, but not all! Some people seem to think that its the best way to gain muscle. You are actually putting on a ton of fat in the process, so I don’t really care for this method of training. I would rather eat clean and consume more clean calories versus eating empty calories.

Who is your favourite bodybuilder, strongman or powerlifter?

I would have to say Arnold Schwarzenegger is still the best that ever did it. No one can deny his physique and presence in the competition community.

If you could give someone any advice, what would it be?

Anything in life is worth working for and waiting for. We all want results, but those results would be appreciated even more if you put the hard work in as well.

How did you get started?

I have been playing football, basketball, and baseball my whole life through high school. Multiple hand surgeries and kidney surgery ended my ‘athletic’ career during my freshman year of undergrad. My favorite part was always the training… so I kept it up.

What your diet consists of and why?

I make sure I eat enough protein each day to support muscle gains and I fill in the remaining calories I need from fiber-rich carbohydrates and mostly essential fat. I take in roughly 1-1.3 grams of protein per pound of bodyweight depending on my goals; I will adjust the other macronutrients as well in order to add muscle or lose fat.

As long as I am meeting my needs for the day it doesn’t matter as much which foods I choose, so things will frequently vary. I enjoy eating “clean” and I usually don’t deviate from the foods found on the perimeter of the grocery store, which include produce, meats, and dairy. I’ve found that supplying my body with the most naturally occurring foods works best because I assimilate those nutrients the easiest and I feel a lot better because of it.

What supplements do you use?

Every day I take:

  • A high quality multi-vitamin/mineral
  • Fiber
  • Vitamin D3
  • Vitamin C
  • Fish Oil
  • Whey protein

Sometimes I also take:

  • Creatine monohydrate
  • BCAA’s.

Example of diet

What does your current work-out routine look like?

Depending on how I’m progressing I may devote an extended block of time to either 1-3 reps, 4-6 reps, or 8-15 reps for power, strength, or hypertrophy only. An example would be:

• Day 1: Lower
• Day 2: Push
• Day 3: Pull
• Day 4: Off/Cardio
• Day 5: Repeat cycle

All in all, I feel it’s important to utilize effective strategies for gaining strength while working in the lower rep ranges. Invariably, this allows me to use heavier weights when I move on to higher rep ranges… ultimately leading to more muscle. I think it’s crucial not to fall into the “paralysis by analysis” trap and understand that there are really no rules when it comes to training. As long as you’re using correct form, supporting your efforts with sufficient calories, and getting proper rest… the only requirement is HARD WORK. Don’t over think it, listen to your body and give it your all every single day.

What are your max lifts?

  • Bench – 315 for 2
  • Squat – 455 for 5
  • Deadllift – 505 for 5

What’s your opinion on the run of the mill “Bulk & cut” way of training?

This has become a recent hot topic of discussion. In a sport of extremes and a culture of excess, it’s easy to see how people are re-examining these common approaches. In general, I don’t believe in using the words ‘bulking’ ‘cutting’ or ‘maintaining’. I believe in eating to build muscle, but not to get fat in the grow season… and very strict measuring and portion control is critical while preparing to compete.

Putting on muscle takes a long time accompanied by very hard work, consistency, and persistence in the gym and kitchen. Train hard; keep your calories in a slight surplus while building muscle, and vice versa while losing fat. That’s it!

What music do you listen to when your training?

I don’t listen to music when I train, but in general I really like grunge era rock like Pearl Jam, Nirvana, Stone Temple Pilots, Painkiller Hotel, etc.

How do you stay motivated?

I know that having the ability to pursue bodybuilding and fitness goals is a privilege. That alone motivates me, I’m grateful for the opportunity. I also believe that if you’re serious about improving all areas of your life, and living life to the max… you must start with your physical body. If you look and feel like crap, you won’t be as fit to tackle the stuff life throws at you.

Free Weights vs Machines, what are the pro’s and cons and which do you prefer?

Both free weights and machines have their place. Free weights are superior in my opinion because they allow you to move the weight that is natural to your unique body structure. Machines force your body to move the weight a certain way, which can be unnatural and dangerous. There’s just something about getting under a barbell and doing heavy squats… it just doesn’t to compare to anything else. Building a great physique requires a little discomfort.

Who is your favourite bodybuilder, strongman or powerlifter?

I can’t let the good guys in this game who’ve had an impact on me go unnoticed – Layne Norton, Evan Centopani, Alberto Nunez, Philip Ricardo Jr., Lee Labrada, Eric Small.

If you could give someone any advice, what would it be?

Success is ugly. It takes a lot of perseverance and patience. The end result can look great, but the road is often littered with twists, turns, obstacles… you name it. No matter what, stay on the path… and always take it just one day at a time.