Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Back to basics. Compound exercises and progressive overload.
I have spent years looking for the secret formula to build size fast or the secret routine to maximize my results. The truth is, there is no secret. Sometimes what seems like the most boring, simple solution is actually the best. By using the tried and true compound movements, basic exercises and a lot of hard work and dedication, the results will come. I focus on one bodypart per day, working the entire body Monday through Friday. On Saturdays, I concentrate on abs, forearms and whatever bodypart I find might need some extra love. I believe in form over anything and will never let my ego dictate the weight I lift. Using this philosophy has kept me injury free and healthy. My rep ranges and rest periods will vary depending on what my current goals are, but for the most part I live in the 8-12 rep range on all exercises and try to keep rest periods under one minute. I would rather handle less weight and keep that good burn going than exhaust myself with a weight that is too heavy.
The most important part of my philosophy is to have fun. Beyond anything, I train because I love it. I enjoy every aspect of the training process and that is the key to not burning out and continuously staying hungry. You must want to train for yourself and not for anyone else. If you are only trying to look good to impress someone else, you will fail. Do it for yourself.
My Nutrition Program View My Full Nutrition Program
High protein, moderate carb, moderate fat lifestyle
I really enjoy the nutrition aspect of this sport. It's all a numbers game and I find that very interesting. I have always been very lean and thin. Prior to picking up a dumbbell, I was 140lbs. When anyone asks me for advice in the gym, the first thing I ask them is what is their diet like. Most experts say nutrition is 70% of your results, but I believe it is more than that. I had no idea what my true physical potential was until I got control of my nutrition. My formula is this: To lose weight, take bodyweight in pounds and multiply it by 14. To maintain bodyweight, multiply by 16. To gain mass, take bodyweight in pounds and multiply it by 20. These formulas will give you the ideal daily caloric number that needs to be eaten to get the desired results. Protein priority in my mind. I take in 1.5g of protein per pound of bodyweight. I take in a moderate carb intake, even if I am trying to gain mass. I dont want to add sloppy weight, so I will always moderate my carb intake. I take in 2g of carbs per pound of bodyweight. Fats are very important. I love almonds, trail mix and nut butters and find this a great way to get the calorie intake needed in a healthy way. I take in .65g of healthy fats per pound of bodyweight.
My Supplement Program View My Full Supplement Program
My staple stack: Fish oil, multivitamin, protein powder, creatine
I look at supplements like a baseball glove. Could you play baseball without one? Sure, but it's a lot easier to reach your goals with one. I start my day, everyday, with a multivitamin and fish oil supplement. Even if you are not going to the gym everyday, I believe these two should be a part of anyones daily routine. Whey protein is crucial as well. It is very difficult to get the amount of protein needed to gain significant mass without a protein powder. I also believe that taking in protein in liquid form immediately after a workout is key to getting great recovery and growth. I always try to pick a protein powder that has added BCAA's as well. Creatine has worked wonders for me in size, strength and recovery. I take 5g pre-workout and 5g post-workout. I feel better during my workout and certainly feel as though I recover faster while taking this. I will cycle off of creatine within a couple weeks of a contest to avoid water retention. I do take a pre-workout supplement, mostly because I enjoy the boost of energy. I always train in the evening after work or early in the morning and a pre-workout drink really helps me get focused and phsyched up to train at these times.
My Motivation Program View My Full Motivation Program
My Motivation Program
So, I am back from my meeting with Silver model management in NYC. It went alright, not as good as I had hoped, but good nonetheless. I'll get into that more in a bit. First I want to talk about my prep because I feel like I really nailed my conditioning. They told me to be in "as close to photo shape as possible", so I went all out. I had seven days notice for this trip, so I didnt have much time for a transformation. The formula I used was Carb deplete, Carb re-feed, water... Go to BodyBlog