Born in: 1991
Off season weight: 87kg / 192Lbs
Stage weight: 79kg / 175Lbs
Height: 178cm / 5’10”
– Tell the readers some brief details about you before we get started.
I have currently been training for 4 years now consistantly, however only started to compete this year in the UKBFF mens physique class; where I took first. I’ve always been interested in stepping on the stage and getting involved, I just never knew when I would finally choose to. There was no perfect time for me to decide to do it; I just threw myself in at the deep end and believed in myself throughout the whole journey. I set my goal and I reached it.
– How and when did you get started in health and fitness
Growing up I was always active; always involved in some form of sport. I was interested in physiques and the way we build and develop our bodies was fascinating to me.
– What mistakes you used to do when you began?
My main issue I had in my earlier years of training was I tried to rush my physique. As a result I suffered an injury. I felt held back with my lifting and even further with my physique development. There is no reason to rush your physique in any form; just keep your training consistent and solid and your gains will develop maybe slowly; but indefinitely.
– What is your diet like?
Meal 1: 1 cup of Egg Whites and 60g Oatmeal
Meal 2: 50 grams of Whey Isolate, 1 Orange and 24 almonds
Meal 3: 150gTilapia/Chicken Breast and 150g Sweet Potato and spinach
Meal 4: 300g medallion steak or Lean Ground Beef and 7 oz. broccoli
Meal 5: (Pre workout) 175g Tilapia/Chicken Breast and 7 oz. Asparagus
Meal 6: (Post workout) 50 grams of Whey Isolate, 60g Oatmeal and 1 tbsp. of Honey
– What is your typical workout routine?
.barbell squats 4 sets, 20 reps
.leg extensions 4 sets, 25,20,15,12 reps
.leg press 4 sets, 15,12,10,8 reps
.hack squats 4 sets, 15,12,10,8 reps
Tuesday: chest/ lower body
.incline DB press 4 sets 12,10,8,8 reps
.flat bench press 3 sets 12,10,8 reps
.hammer strength machine 3 sets 15, 12,10 reps
.flat DB flye 3 sets 15,12,10 reps
.seated calf raises 20 reps 6 sets
.standing calf raise 20 reps 6 sets
Wednesday: back/ lower body
.wide grip pullups 4 sets to failure
.bent over rows 4 sets 20,15,12,10 reps
.DB rows 4 sets 12 reps each arm
.hammer strength lat pulldown 4 sets 20,15,12,12 reps
.seated cable row 3sets 12 reps
.DB stiff leg deadlifts 3sets 15 reps
.DB press 4 sets 15,12,10,8 reps
.seated lateral raise 6 sets 20reps
.seated reverse flye 5 sets 20,15,12,12 reps
.hammer strength shoulder press 4 sets 15,12,10,10 reps
.DB reverse flye 4 sets 15,15,12,12 reps
.barbell upright rows 3 sets 15,12,10,10 reps
Friday: arms/ lower body
.donkey calf raise 4 sets 30,20,15,15 reps
.seated calf raise 4 sets 30,20,15,15 reps
.barbell curls 4 sets 12,10,10,8 reps
.incline DB curls 4 sets 15,12,10,10 reps
.single arm preacher curl 3 sets 15,12,10 reps
.DB skull crushers 4 sets 20,15,12,10 reps
.over head DB press 4 sets 15,12,10,10 reps
.under hand tricep pulldowns 3 sets 15,15,12 reps
.rope pulldowns 3 sets 20,12,10 reps
. 30 mins HIIT cardio
Sunday: lower body/ abs
.single leg press 15 reps
.single leg hamstring curl 15 reps
.seated calf raises 20 reps
.walking lunges 15 reps each leg
.straight leg lifts 15 reps
.decline leg raise 15 reps
.med ball twists 20 reps
– Which are your top 3 exercises and why?
1. DB lateral raises – it full isolates and rounds off the detoid. you instantly feel the burn also always brings a sick pump.
2. incline DB curls – this is the exercise i feel the most with biceps. its alot more of a controlled movement throughout the whole range.
3. bent over rows – this I feel overall. just a real good exercise for thickness. this is the movement I feel I get the most out of it.
– How do you keep motivated?
My motivation comes from always needing self-improvement. Bodybuilding has made me able to physically see myself grow and develop. I fear not ever trying and not knowing. I try to always push my body to its limits ..then a little more.
– What is your favourite body part?
– What is your favorite healthy meal?
I really enjoy a good piece of medallion steak when its cooked just right there is no beating it! also with a side of baked sweet pototoes and some asparagus to round it off. Always goes down well.
– What is your favorite cheat meal?
For me its always got to be pizza. Its the best food I enjoy. I go all out with it; you have to do it big.
– Do you do cardio? If so, what type of cardio?
I prefer HIIT to normal cardio because honestly I dont like sitting on a piece of cardio for any longer than 30 mins. I would rather smash it all in one go and get it out the way.
– What supplements do you use?
As far as supplementation goes I just keep it simple. I dont supplement real hard. I have a good whey isolate protein and a fat burner pre contest. I’m open to trying supplements but I haven’t massivley needed them.
– What is the best advice you have ever been given?
Its always been told to me from almost everyone around me fitness related that its crucial to practise proper technique and form over weight. You should always be in control at all times of your movements when lifting in the gym.
– Other hobbies a part from fitness?
Growing up I have always been crafty with my hands; particularly with drawing. I still continue to draw from time to time. It has a therapeutic feel to it.
– Favorite fitness models, athletes or bodybuilders? Inspirations?
My first real visual inspiration that apealed to me was Rob Riches. To me his physique was attainable; with of course years of hard training and correct nutrition I felt I could aim for something along those lines, and til this day Rob remains to be a role model for me and my fitness goals.
– What are the most important tips you would give to our readers to achieve a Top Physique?
For everyone out there who is beginning their fitness journey its crucial to be patient with your physique. Building a physique of any kind requires alot of effort, time and above all consistency. So use each session as a day of progression; each day a little more towards your goal/s.
– Any quotes that describes your way of thinking?
“Always proud, Never satisfied”