Quick stats:

Age: 34
Height: 5’10” – 178cm
Weight: 138lbs – 62kgs

How did you get started with bodybuilding?

I got into fitness during college when I began working for a personal training company. With all the necessary tools readily available to me, I jumped at the opportunity to take things to another level and got serious about training. After graduation, I landed a full-time job teaching kindergarten and my training was placed on the back burner while I tried to excel in my new career path.

It wasn’t until four years ago that I decided to make the leap into a full-blown lifestyle change and I haven’t looked back since. This new way of healthy living has me enjoying life to the fullest.

Where does your motivation come from?

Staying motivated is one of the hardest components of living a life of fitness. Like most people, I too have “off” days, but I use these times to reflect on my goals and refocus myself. Part of my weekly “to-do” list is to revisit and rewrite goals.

I learned the importance of this from my life coach and it’s been a huge component to staying on track.

What workout routine has worked best for you?

Varying my workouts from time to time tends to keep my body growing, while still maintaining peak performance levels. If I’m leaning down for a show or shoot, I focus on heavy weight and HIIT style cardio, which for me, works best for fat burning. If I’m training for a race (maybe a 5k where I’m trying to improve my time or training for a half marathon), I generally focus on workouts that tailor more towards a “Train to Perform” philosophy and alternate between interval training and long, slow distance cardio sessions.

Full Routine:

Monday: Shoulders

• Low Cable Raises – 3 x 10 reps
• Upright Rows – 3 x 20 reps
• Dumbbell Side Raises – 2 x 12 reps
• Side Raise – 4 x 10 reps
• Bent Over Rear Fly’s – 4 x 12 reps
• Low Cable Side Raises – 2 x 25 reps

Tuesday: Circuit Training

(Each exercise is performed for 1 minute and is followed by 15 seconds rest before moving onto the next exercise. At the end of the series, allow yourself one minute of rest, then go right back into the circuit. Complete the entire circuit 3 times!)

• Dumbbell Squat
• Bosu Ball Push Up
• Bulgarian Lunge (30 seconds each leg)
• Low TRX Row
• Jam Ball Slams
• Rip Trainer (Rotate & Punch)
• Heavy Rope
• Jacobs Ladder

Wednesday: Biceps/Triceps

• Standing Dumbbell Curls – 3 x 12 reps
• Overhead Triceps Extension – 3 x 12 reps
• Incline Dumbbell Curls – 3 x 12 reps
• Triceps Press Down – 4 x 10 reps
• Hammer Curls – 3 x 10 reps
• Preloaded Barbell 21’s – 3 x 21 reps
• Skull Crushers – 3 x 10 reps

Thursday: Legs

• Walking Dumbbell Lunge – 4 x 20
• Lying Leg Press – 3 x 12 reps
• Stiff-legged Cable Deadlift – 3 x 12 reps
• Narrow Stance Squat – 3 x 12 reps
• One-legged Prone Hamstring Machine Curl – 4 x 14 reps
• Calf Raises – 3 x 12-15 reps
• Plyo Box Jumps – 3 x 15 jumps

Friday: Back/Chest

Instead of doing each exercise for a specific number of sets, then moving onto the next exercise, I like to do a timed back and chest workout. Each exercise is done as one set with a specific number of reps back to back, with minimal rest, then repeated for a total of four rounds.

• Push-ups – 20 reps (Rest 15 seconds)
• Lat Pulldown – 12 reps (Rest 15 seconds)
• Cable Fly’s – 12 reps (Rest 15 seconds)
• Bent Over Rows – 12 reps (Rest 15 seconds)
• Dumbbell Chest Press – 12 reps (Rest 15 seconds)
• Assisted Pull-ups – 10 reps

Rest one minute, then repeat series 3 more times

Saturday: Cardio

• This is when I do my long distance run or do a sprint workout followed by stair workout.

Sunday: Rest

• Recovery

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

Good question. If I had to pick only three exercises I would choose:

1. Squats: They are a great exercise that targets more than one muscle group.
2. Shoulder Press: I love the burn a great set of shoulder presses give me, plus strong delts look sexy.
3. Pull ups: You can modify your technique and work most of the major muscles of the upper back.

What is your diet like?

Generally my diet is pretty clean, however from time to time I like to reward myself with one of my favorite “non-diet approved” goodies like chips and queso or buttermilk pancakes!

• Meal 1: Rolled Oats, ½ cup Strawberries, Protein Shake
• Meal 2: ½ cup Scrambled Egg Whites, 1 tbsp. Salsa, Ezekiel Toast & 10 Almonds
• Meal 3: 5 oz. Baked Chicken, ½ cup Brown Rice, 2 cups Steamed Vegetables
• Meal 4: ½ small Apple, Rice Cake, 1 tbsp. of all Natural Peanut Butter
• Meal 5: 5 oz. Lean Meat, 1 medium Sweet Potato, Baked Asparagus & Roasted Tomatoes
• Meal 6: Casein Shake & Low-carb Yogurt

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

When trying shred up I always turn to HIIT style cardio. It’s the only way my body knows how to burn that little bit of stubborn fat that just doesn’t want to shed off!

What is your supplementation like?

I love the entire Optimum Nutrition/American Body Building line of products. I’ve been a loyal customer of ON/ABB since I began working out and have never been disappointed in the quality of their products. Their protein powders are smooth and extremely easy to cook with, which is a huge bonus for those of us looking to make healthy alternatives to our favorite meals. My favorites include:

• ON Opti-Performance Pack (This is my daily multi-vitamin)
• ON Platinum Hydro Whey (Chocolate Peanut Butter)
• ON Gold Standard Whey (Chocolate Peanut Butter)
• ON Gold Standard Casein (Creamy Vanilla)
• ON Mega Fat Burners
• ABB Pure Pro RTD Shake (Cookies & Cream)
• ABB Speed Shot Pre-Workout drink

Favorite Quote?

“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it” – Oprah

Website: www.hollybricken.com
Twitter: @fitbrickhouse
Facebook Fan Page: https://www.facebook.com/pages/Holly-Bricken

Quick Stats:

Age: 22
Height: 5’10” – 178cm
Weight: 191lbs – 87kg

How did you get started with bodybuilding?

Growing up in Canada I played football (soccer) my entire life. I was always very active and spent a lot of time in the gym building up my strength. At 15 I moved away from home to play for youth academies in Europe after being scouted onto the Canadian Youth National Team. About 4 years later I stopped for various personal circumstances and entered university for Aerospace Engineering at the Technical University of Delft, in my new home The Netherlands. The gym sessions being the only thing left from my football days, started to get serious when I came across a bodybuilding federation called Musclemania.

This was an all-natural event where using anabolic substances was banned. I made the choice to stay away from that side of bodybuilding and that’s where it all started.

Where does your motivation come from?

In the beginning my motivation to hit the gym hard was to help relieve emotions left over from the end of my football career. These slowly evolved back into the competitiveness I had while I was still playing. I wasn’t sponsored, had no coaches, and would take the train to school without paying for tickets so I could afford my supplements. I was determined to do something that no one else around me thought was possible. That was my motivation initially. Thereafter, my motivation was fueled by my wins at Fitness Britain, Musclemania Europe in Paris, and Model America in Las Vegas. The wave of people inspired by my story is amazing and this is my main motivator.

I want to inspire people. I want someone to look at me and say because of you I didn’t give up

What workout routine has worked best for you?

Full Routine:

Monday – Legs

• Squat Wide Stance 4×8
• Squat Narrow Stance 2×8
• Stiff Legged Deadlift 4×8
• Leg Press Wide Foot Placement 3×8
• Leg Press Narrow Foot Placement 3×8
• Leg Curls 3x drop set
• Leg Extensions 3x drop set

Tuesday – Chest/Biceps

• Flat Barbell Bench Press 4×8
• Incline Barbell Bench Press 4×8
• Dips 3x drop set
• Flat Dumbbell Press 3×8
• Incline Dumbbell Press 3×8
• Barbell Curls 3×12
• Heavy Hammer Curls 3×12
• Cable Curls 3x drop set

Wednesday – Back/Traps

• Deadlift 3×8
• Bent Over Barbell Rows 3×8
• Bent Over V Bar Rows 3×8
• Cable Rows 3x drop Set
• Barbell Shrug 4×8
• Dumbbell Shrug 4×8

Thursday – Shoulders/Triceps/Abs

• Military Press 3×8
• Barbell Upright Rows 3×8
• Side Raises 3x drop set
• Rear Pec Deck 3x drop set
• Skull Crushers 3×12
• Cable Tricep Extension 3×12
• Over Head Cable Tricep Extension 3×12
• Kneeling Cable Crunches 3×12
• Standing Cable Crunches 3×12
• Weighted Leg Raises 3×12

Friday – Chest/Calves

• Incline Dumbbell Fly’s 3×12
• Flat Dumbbell Fly’s 3×12
• Incline Cable Fly’s 3×12
• Pec Deck 3×12
• Calf Raises 3×50
• Seated Calf Raises 3x drop set

Saturday – Back/Abs

• Wide Grip Pull Ups 3×12
• Wide Grip Pull Downs 3×12
• Close Grip Pull Downs 3×12
• Machine Pull Downs 3×12
• Crunches 3×30
• Ab Rows 3×30
• Leg Raises 3×30

Sunday – Rest

• Recovery day

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

Squats, Deadlifts and last but not least, Bench Press. They build the most mass and keep your body in balance. These exercises develop the foundation of any impressive physique!

What is your diet like?

My diet changes to whatever my goal is at that particular moment.

• Meal 1: 8 Egg Whites, 1 Whole Egg, Oatmeal, 1 scoop Whey Isolate
• Meal 2: 2 slices of Whole Grain Bread with Peanut Butter & Zero Carb Nutella
• Meal 3: Tilapia & Sweet Potato
• Meal 4: Chicken & Brown Rice
• Meal 5: 2 scoops of Whey Isolate, Oatmeal, Dextrose (Post workout shake)
• Meal 6: Greek Yoghurt mixed with 1 scoop Casein

What is your supplementation like?

• Animal Pak
• Omega 3
• Vitamin C
• Green Tea
• BCAA
• Creatine/Agmatine
• Beta Alanine
• Arginine
• ZMA

Favorite Quote?

Strength is the product of struggle, you must do what others don’t to achieve what others won’t – Henry Rollins

Facebook: www.facebook.com/tavicastrom
Youtube: www.youtube.com/bodyengineers
Website: www.body-engineers.com

Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function, and this underlies performance enhancing and neuroprotective properties of creatine. A remarkably safe and well researched supplement for most people.

What does creatine supplementation do?

Creatine is the most common sports performance supplement, catered mostly towards increasing the rate of muscle growth and increasing power output with somewhat lesser but present benefits on skeletal muscle endurance. Basically, it lets you lift a bit more. Beyond these usages, which are the most common reasons people choose to supplement creatine, creatine supplementation also appears to have neuroprotective properties and may act as a cognitive enhancer (for vegetarians) or antidepressant (currently only shown in females). Although not directly demonstrated in human interventions, the mechanisms of creatine supplementation also suggest it can preserve cellular integrity (reducing apoptosis rates) and promote cellular longevity. Basically, it has a lot of other side-benefits.

In a sense, creatine supplementation will give cells more energy to work with, and allow those cells to function better.

How does it work?

Creatine is involved in a system known as the creatine phosphate system, where creatine and creatine phosphate interchangeably donate or accept a phosphate group[1]. This phosphate group can readily replenish other molecules that lose theirs and need a replacement, and the most notable and relevant example of this is replenishing ATP (adenosine triphosphate) from ADP (adenosine diphosphate). ATP is the main ‘energy currency’ of a cell. Creatine lets you replenish ATP directly without needing to go through a lengthy process of breaking down other molecules into it.

Creatine supplementation merely increases the pool of creatine in a cell, and allows for a greater total phosphate donation to occur, resulting in more ATP replenishment.

Is it safe?

At this point in time, there are no clinically relevant side effects known to be caused by creatine supplementation. ‘Clinically relevant’ in this sense means anything that can cause adverse effects to your health (such as kidney or liver damage, both of which have equivocally refuted), as there are a few ‘side-effects’ associated with creatine supplementation. Taking too much creatine at once, due to a combination of limited intestinal absorption in high doses and drawing water into the intestines, can cause diarrhea. Additionally, the water drawing properties can lead to an upset stomach or nausea.

These can be avoided by taking creatine with ample water, and not taking an excessive amount of creatine at once.

How much should I take?

Creatine, for a nonathletic or slightly athletic person, is only required in a dosage of 2-3g or so daily[2][3]. For those who are athletic and have a higher rate of creatine turnover in muscle tissue (the biggest creatine ‘reservoir’ in the body), a minimum dose of 5g a day might be required (for prudency, the 2-3g range still seems effective).

Loading periods can be useful, particularly in seeing if you are a responder to creatine supplementation (as water weight gain will be more noticeable), but are by no means needed.

Do I need to cycle creatine?

Creatine does not need to be cycled. The traditional usage of creatine cycles (1 week loading, 3 weeks maintenance, 1-2 weeks off) is fairly redundant anyways as creatine takes much longer to clear the body[4]. Since creatine does not act upon any receptors and there is no known ‘creatine sensitivity’ because of this there is no need to take a break from creatine.

Products are usually cycled because your body developers a tolerance to them – this does not apply to creatine supplementation.

What happens if I go off of creatine?

When creatine supplementation is ceased, it takes anywhere from a few weeks to a month for creatine levels in the body to normalize to pre-supplementation levels. The variance in how long it takes to clear the body depends on how much you exercise (more exercise accelerating the rate of normalization) and how much creatine was initially stored in muscle tissue. Although supplementation of creatine does acutely suppress your body’s production of creatine (suppresses the rate limiting enzyme[5][6]), creatine production is restored within a day or two after stopping creatine. There does not appear to be any noticeable ‘down’ period following cessation of creatine usage, and creatine synthesis being hindered might not actually be bad (some health effects, such as preservation of SAMe for other processes[7].

There will be an associated loss of water. There will be no loss of muscle – any musculature created while on creatine will remain if you cease supplementation.

Does creatine cause baldness?

Creatine has once been implicated in increasing DHT [8], a more potent androgen that is implicated in power output (good) but also hair loss in susceptible men and prostate cancer (bad). While the increase in DHT and hair loss is not a concern if you have a robust head of hair, those with a receding hairline may experience an acceleration of their rate of hairline receding when using any androgenic supplement that can increase DHT. Despite the concerns with creatine supplementation and hair loss, no trials have been conducted on the topic. Although DHT itself is a negative stressor, creatine accumulation in hair cells is protective of them secondary to increasing energy production; the ultimate effect of creatine supplementation in men with a receding hairline has not been investigated.

It makes logical sense that creatine may have a detrimental effect on your hair, but how quickly and how much is completely unknown at this time.

When should I take creatine?

Creatine can be taken at any time, and it will reside in skeletal muscle tissue until it is required (unlike pre-workout supplements like caffeine or citrulline). There is some evidence that suggests (but does not prove) that taking creatine alongside caloric and nutrient intake would be more beneficial than taking it in a fasted state, so it may be prudent to take creatine with meals.

Taking it with meals may also reduce the risk of an upset stomach in those with sensitive stomachs.

Do I need to load creatine?

Creatine does not need to be loaded (‘loading’ referring to taking 15-20g of creatine throughout the day for the first 5-7 days you use creatine supplementation, followed by a more moderate ‘maintenance’ period of 2-5g daily), although loading is not necessarily negative either. A loading protocol will allow you to reach your maximal bodily levels of muscle creatine faster than just straight shooting 5g daily, although taking 5g daily will eventually cause the same degree of saturation.

Over the long period there will be no significant difference, but if your stomach can handle it then the loading protocol may be more beneficial for the first few days of creatine usage.

Will creatine cause me to bloat?

Although creatine will not make you ‘bloat’ in an adverse sense, it does indeed increase water weight. This water weight is mostly localized to skeletal muscle, as water weight with creatine supplementation is gained wherever creatine is stored on the body. Due to this, it is more likely that creatine will cause a visual ‘inflation’ of the muscles rather than causing one to look softer and fatter.

There is a possibility with intestinal bloating due to taking too much at once and getting stomach cramps, which can be avoided by taking more moderate dosages or drinking more water with the creatine supplementation.

What’s the best form of creatine?

Creatine does not really have a ‘best form’ at this point in time – for all intents and purposes, creatine monohydrate is as effective as any other version. While other newer forms such as creatine HCl or creatine nitrate may be more water soluble, they are not demonstrated to actually be more effective at building muscle.

Creatine monohydrate, usually ‘micronized’ (helps with water solubility), is recommended since it is both effective and cheap when other forms are equally effective but more expensive.

How does creatine affect my fat loss?

Creatine does not have many significant interactions with fat loss, so an accurate assumption would be that creatine will not affect the rate of fat loss at all. Long-term trials on creatine fail to note any alteration in fat mass relative to placebo when exercise is not included.

With the inclusion of exercise, as creatine helps in power output, it would have a slight effect in aiding in fat loss.

How does creatine affect my cognition?

In an overall healthy omnivore with sufficient sleep, creatine is still neuroprotective and beneficial for the brain. However, there are unlikely to be any noticeable effects on cognition[9][10]. In sleep deprived omnivores, creatine supplementation can somewhat attenuate the negative effects of this state on performance.[11][12]. In vegetarians or vegans, creatine supplementation can be referred to as a cognitive enhancer[9].

Only in this population, which are somewhat deficient in creatine due to not eating meat products, and in the elderly [13] does creatine increase memory formation and attention reliably.

Are creatine products on the market vegan?

Although creatine was discovered in meats and the first few years of research had to extract creatine from meat, creatine has since been synthesized in lab settings using cheaper source materials which are usually plant based.

It is wholly possible to get a vegan creatine product, although one may wish to contact the supplement company they want to purchase from to confirm.

When should I take it?

Take creatine whenever it is convenient for you. Creatine is not a stimulant of any kind (you need to time stimulant usage); it works on saturation, so as long as your body is saturated, you’re good.

So if you take it in the morning right after you wake up, before your workout, or right before you sleep – it doesn’t matter. Just take it.

Does it do anything else?

There’s a lot of research coming out that shows creatine can help in a lot of ways. It could help against depression [14], against neurological disease, exert membrane protective effects, be anti-diabetic [15], and even help cognition.

In fact, being completely deficient is a genetic disorder that results in mental retardation.

Wrap up

Creatine works. It’s not going to make you super strong overnight, but it will allow you to lift heavier. You keep at it, and over time, creatine will make you stronger. Not only that, it has the potential to help in a variety of ways – cell membrane, neuroprotective, and so forth.

Author: Sol Orwell
This article was contributed to Simplyshredded via Examine.com

References

1. Wallimann T, Tokarska-Schlattner M, Schlattner U. The creatine kinase system and pleiotropic effects of creatine. Amino Acids. (2011)
2. Rawson ES, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. (2011)
3. Terjung RL, et al. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. (2000)
4. Rawson ES, et al. Effects of repeated creatine supplementation on muscle, plasma, and urine creatine levels. J Strength Cond Res. (2004)
5. Guthmiller P, et al. Cloning and sequencing of rat kidney L-arginine:glycine amidinotransferase. Studies on the mechanism of regulation by growth hormone and creatine. J Biol Chem. (1994)
6. McGuire DM, et al. Repression of rat kidney L-arginine:glycine amidinotransferase synthesis by creatine at a pretranslational level. J Biol Chem. (1984)
7. Brosnan JT, da Silva RP, Brosnan ME. The metabolic burden of creatine synthesis. Amino Acids. (2011)
8. Van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. (2009)
9. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. (2011)
10. Rawson ES, et al. Creatine supplementation does not improve cognitive function in young adults. Physiol Behav. (2008)
11. McMorris T, et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. (2007)
12. McMorris T, et al. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). (2006)
13. McMorris T, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. (2007)
14. Lyoo IK, et al. A randomized, double-blind placebo-controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. Am J Psychiatry. (2012)
15. Alves CR, et al. Creatine-induced glucose uptake in type 2 diabetes: a role for AMPK-α. Amino Acids. (2012)

Quick stats:

Age: 24
Height: 5’0 – 152cm
Weight 105lbs – 48kgs

How did you get started with competing competitively in the bikini division?

I wasn’t too familiar with the NPC until I started dating my boyfriend who competes in bodybuilding. The first show I went to I was hooked and decided to make it my goal to one day step on stage. I made the gym my number one priority and joined Team Edge. I gave myself six months to prep, and by June 8th I was on stage at my first show where I placed first!

I was hooked and two weeks later stepped on stage for my second show where I also placed first!

Where does your motivation come from?

My coach Ingrid Romero has been one of my biggest motivator’s. Before she was my coach I would watch her videos on YouTube and was completely inspired, her beauty, body, stage presence and personality is completely motivating.

What workout routine has worked best for you?

I’ve noticed more changes in my body when I stick to moderate weight and higher reps.

Full Routine:

Monday: Arms/Abs/Cardio

• Dumbbell Curls 3×20
• Triceps Rope Extensions 3×20 (Superset)
• 1 minute Sprint
• Jump Squats 3×20
• Ice Skaters 3×20 (Superset)
• Hammer Curls 3×20
• Assisted Dips 3×20
• 1 minute Sprint
• Tuck Jumps 3×20
• Jump Lunges 3×20 (Superset)
• 20 minute Ab Workout
• 30 min Cardio

Tuesday: Back

• Assisted Pull Ups Wide Grip 3×25
• Kettle Bell Swings 3×25 (Superset)
• 2 min run on 10% Incline
• Seated High Row Wide Grip 3×25
• Plyo Push Up 3×25 (Superset)
• 2 min run on 10% Incline
• Straight Arm Row 3×25
• Med Ball Slams 3×25 (Superset)
• 2 min run on 10% Incline
• One Arm Dumbbell Rows 3×25
• Tuck Jumps 3×25 (Superset)
• 45 min HIIT on Treadmill

Wednesday: Legs/Abs

• Weighted Squats 4×25
• Jump Squat on Bosu 4×25 (Superset)
• 1 minute run at 75% of Output
• Weighted Curtsy Lunge 4×25
• Sumo Squat Jumps 4×25 (Superset)
• 2 minute run at 75% of Output
• Donkey Kicks on Smith Machine 4×25 Each Leg
• Leap Frogs 4×25 (Superset)
• 3 minute run at 75% of Output
• Weighted Sumo Squats 4×25
• Straight Leg Deadlifts 4×25 (Superset)
• Weighted Abs on Decline Bench 3×25
• Roman Chair Holding Dumbbell with Feet 3×25 (Superset)
• 45 Minutes HIIT Cardio

Thursday: Chest

• Dumbbell Press 3×20
• Push Ups to Failure
• High Knees 1×1 minute
• Incline Dumbbell Press 3×20
• Push Ups feet on ball to Failure
• High Knees 1×1 minute
• Cable Fly’s 3×20
• Standing Calf Raises 4×20
• Weighted Abs on Incline Bench 5×35
• V Ups 5×35
• Cardio: 30 Min

Friday: Total Body Circuit (High Tempo)

• Squat to Shoulder Press 3×20
• Deadlifts to Upright Rows 3×20 (Superset)
• Alternating Dumbbell Curls 3×20
• Skull Crushers 3×20 (Superset)
• Reverse Lunge with a High Row 3×20
• Assisted Pull Ups x 20 (Superset)
• Curtsy Lunge on Box 3×20
• Weighted Bridge on Ball 3×20 (Superset)
• Assisted Pull-ups 3×20
• Hack Squats 3×20 (Superset)
• 45 minutes of Cardio

Saturday: Plyo/Sprints

• Yard Sprints 4x50m (1 minute rest between)
• Tuck Jumps 2×30
• Jump Lunges 2×30
• Yard Sprints 3x50m (1 minute rest between)
• Jump Squats 2×30
• High Knees 2×30
• Yard Sprints 2x50m
• Yard Sprint 1x100m
• Cardio: 45 min

Sunday: Rest Day

• Recovery

What is your diet like?

Full Diet:

• Meal 1: 1/2 cup of Oats & 4 Egg Whites
• Meal 2: 4 oz. Sweet Potato & 5 oz. Tuna
• Meal 3: 1/2 cup Brown Rice & 4 oz. Chicken & 1 cup of Greens
• Meal 3: Banana & a Protein Shake
• Meal 4: 4 oz. Tilapia & 1/4 Avocado
• Meal 5: 4 oz. Chicken & 1 cup of Veggies
• Meal 6: 4 Egg Whites & 10 Almonds

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

HIIT cardio has been the most effective for me. It has helped me lean down while keeping a substantial amount of muscle.

What is your supplementation like?

I try and stick to the basics:

• Optimum Nutrition Chocolate Whey Protein
• Glutamine
• ProSupps Fruit Punch Amino Acids
• D-stunner Preworkout (Betancourt nutrition)

Favorite quote?

For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. – Arnold Schwarzenegger

Instagram: http://instagram.com/marissabishhhh

Photography: Alex Ardenti

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” – Douglas Everett

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holtz

“Nothing ever comes to one that is worth having except as a result of hard work” – Booker T Washington

Motivational Video

Video Credits: VMprod

It’s a dream until you write it down, then it becomes a goal.

What you get by achieving your goals is not as important as what you become by achieving your goals. – Henry David Thoreau

Quick stats:

Date Of Birth: June 7, 1958
Birthplace: Casablanca, Morocco
Residence: Cape Town, South Africa

Francis Benfatto is one of the most admired and aesthetic bodybuilders of all time. His classic lines and proportions are keenly sought after by most bodybuilders whether they compete or simply want to look great.

Bodybuilding fans typically fall into two camps: those who love mass and those who are more interested in aesthetics. Of course some bodybuilders combine both attributes but more often than not one quality tends to predominate.

When we talk mass monsters it is not too hard to go past Marcus Ruhl and Dennis James. Although these men have massive amounts of balanced mass, they are often criticized for their overall shape. Some see them as too big. On the flipside there are past champions Lee Labrada and Frank Zane, men known for their terrific shape and attention to detail. Both brought flawless, well-balanced physiques to the stage each and every time.

One man who definitely belongs in this category is 1982 Mr. France and long-time IFBB professional, Francis Benfatto.

Known for his perfect presentation and stylish posing routines, Francis has made it his life’s work to formulate the ideal approach to achieving an effective blending of size, balance and conditioning in both his own physique and for those he trains. His success is evident.

Francis was blessed with great bodybuilding genetics right from the start. In 1982 he won the Mr. France under-62 kilogram category with a physique that looked at least 20 kilos heavier, such was the distribution of his size and the illusion of massiveness and great shape he presented.

He said at the time: “I won because of my conditioning and my symmetrical body. I learned this lesson early on – if you are ready like no one else, you can beat anyone. I realized that quality is better than quantity. Thus, it’s better to be well defined than huge.”

Since then it has been win after win. In 1985 he won the Mr. Universe as a middleweight and in ’87 took second in the Mr. World in the same weight class. It was then that he turned pro, placing in the top ten in his debut at the 1988 IFBB French Grand Prix.

When his pro career first ended in ’93, Francis continued training and experimenting on himself and others with different training techniques and practices.

Competition History:

• 1985 – IFBB World Amateur Champ. MW, 5th
• 1986 – IFBB European Amateur Champ. MW, 3rd
• 1986 – IFBB World Amateur Champ. MW, 3rd
• 1987 – IFBB World Amateur Champ. MW, 2nd
• 1988 – IFBB Grand Prix France, 9th
• 1988 – IFBB Night of Champions, 9th
• 1989 – IFBB Grand Prix France, 6th
• 1989 – IFBB Grand Prix Germany, 4th
• 1989 – IFBB Grand Prix Spain (2), 6th
• 1989 – IFBB Grand Prix Spain, 8th
• 1989 – IFBB Grand Prix Sweden, 7th
• 1989 – IFBB Mr. Olympia, 12th
• 1990 – IFBB Night of Champions, 8th
• 1990 – IFBB Mr. Olympia, 6th
• 1991 – IFBB Arnold Classic, 10th
• 1991 – IFBB Ironman Pro Invitational, 7th
• 1991 – IFBB Mr. Olympia, 7th
• 1992 – IFBB Arnold Classic, 9th
• 1992 – IFBB Mr. Olympia, 15th
• 1992 – IFBB Pittsburgh Pro Invitational, 8th
• 1993 – IFBB Arnold Classic, 13th
• 1993 – IFBB Grand Prix France, 9th
• 1993 – IFBB Grand Prix Germany, 13th
• 2006 – IFBB Grand Prix Australia, 6th

References:

http://francisbenfatto.co.za/
http://www.wikipedia.org/
http://bodybuilding.com/

Quick stats:

Age: 22
Height: 5’4” – 162 cm
Weight: 117 lbs. – 53 kg

How did you get started with bodybuilding?

I’ve been active my whole life. When I first stepped into a gym and felt the adrenaline pump through my veins as my heart-rate rose, I knew I had found my true passion and I was hooked. What started off as a hobby, quickly turned into a habit, then a full-blown lifestyle.

Through years of working out and adjusting my diet and training routines, I have finally been able to chisel out the body I have today and the lean lifestyle I want to live.

Where does your motivation come from?

My followers and fans help me tremendously.The amount of love, support and respect I get from them on social media and Kik (Kik handle: Hardcoreainsley) constantly keeps me motivated.

As many times as I may hear that I inspire others, they really don’t realize that they in turn inspire and motivate ME!

Has there been a time in your life when you have ever considered giving up?

Of course! Let’s face it. There’s been times when ALL of us find it difficult to keep going and feel like just giving up. Making the mind-muscle connection and keeping my eyes on my priorities is how I get things done. Once you have passion in your life toward a particular goal you become unstoppable, relentless. When passion takes over, you are able to tap in your reserves of mental and physical energy to drive you toward what you want. That’s pretty much where I’m at now and helping others achieve this same mental state is something I find essential!

What the mind can conceive, the body can achieve.

What workout routine has worked best for you?

Full Routine:

Monday: Shoulders/Abs

• Barbell Shoulder Press 4 x 10
• One Arm Side Laterals 4 x 8
• Arnold Dumbbell Press 3 x 10
• Front Dumbbell Raise 4 x 8
• Push Ups (Until Failure)
• Cable Crunches 4 x 20
• Hanging Leg Raises 4 x 20
• Roman Twists 4 x 20

Tuesday: Quads/Calves

• Leg Extensions 4 x 8
• Squats 5 x 6
• Leg Press 4 x 8
• Reverse Hack Squat 3x 10
• Sissy Squats (Until failure)
• Seated Calf Raises 4 x 20
• Standing Calf Raises 4 x 20

Wednesday: Off (Rest Day)

• Recovery

Thursday: Arms

• Barbell Curl 3 x 10
• Tricep V-bar Pushdown 3 x 10
• Hammer Curls 3 x 10
• Dips 4 x 12
• Preacher curls 3 x 10
• Skull Crushers 3 x 10
• Incline Dumbbell Curl 4 x 10
• Diamond Pushups (Until failure)

Friday: Shoulders/Abs

• Bent Over Low-Pulley Side Lateral 4 x 10
• Reverse Fly’s 3 x 10
• Seated Bent Over Rear Delt Raises 4 x 10
• Planks 4 x hold 1 min
• Side Bends 4 x 15
• L-Sit 4 x hold 30 sec

Saturday: Hams/Glutes

• Walking Lunges 4 x 12
• Stiff Legged Deadlift 5 x 6
• Lying Leg Curl 4 x 8
• Cable Kick Back 4 x 10
• Reverse Hyper Extension (until failure)

Sunday: Back/Calves

• Bent Over Barbell Row 4 x 12
• Wide Grip Pull Down 4 x 8
• Seated Lat Row 4 x 10
• One Arm Dumbbell Row 3 x 8
• Seated Calf Raise 4 x 20
• Standing Calf Raise 4 x 20

What is your diet like?

I typically eat about 7 meals a day, eating every 2.5-3 hours, consisting of approximately 5 ounces of protein and 4 ounces of complex carbs. I don’t carb cycle or do anything crazy before shoots/contests. I usually just cut out anything with sweeteners and swap my shakes for whole foods.

• Meal 1: 1 cup Egg Whites, ½ cup of Oats, Almonds (Supplements: 1 Shredz Hers, 1 VitaminZ, 1 Creazine)
• Meal 2: 1 cup of No Fat Greek Yogurt, 1 slice of Ezekiel Toast & 1 tbsp. of Almond Butter
• Meal 3: 5 oz. Chicken, 4 oz. Sweet Potato (Supplements: 1 Shredz Hers, 1 VitaminZ, 1 Creazine)
• Meal 4: 1 scoop Whey Protein, 3.5 oz. Banana
• Meal 5: 5 oz. Lean Steak, 1 cup of Steamed Veggies
• Meal 6: 1 cup of Egg Whites, ¼ Avocado

What is your supplementation like?

I use the Alpha Female Stack from Shredz. I’ve always struggled with muscle loss when cutting and Shredz has been proven to be effective and allowed me to maintain my muscle and keep my curves while dropping body fat!

Favorite Quote?

“Obsessed is a word the lazy use to describe the dedicated”

Sponsors: http://ainsley.getshredz.com/
Website: www.facebook.com/hardcoreainsley
Instagram: @hardcoreainsley
Twitter: @hardcoreainsley

Quick stats:

Age: 24
Height: 6’1” – 184 cm
Weight: 94 kg – 207 lbs.

How did you get started with bodybuilding?

I remember there was a time during my younger years where I wanted to become bigger and stronger so I signed up at the local gym. After a few weeks of intense training I fell in love with bodybuilding and eventually I decided to focus all my attention on building the best body possible.

I have been able to achieve the body I have today thanks to years of consistent dieting and training. The fitness lifestyle has been very rewarding and I have loved every bit of the journey.

Where does your motivation come from?

I have always been a very competitive person and when I set a goal I do whatever it takes to achieve it! My fans are also an inspiration for me to keep going and push myself harder each day.

My ultimate motivation comes from my inner goal to one day become a world famous fitness model and have one of the best physiques in the industry.

What workout routine has worked best for you?

Full Routine:

Monday: Quads/Calves

• Leg Extensions 5×20
• Squats 4×15
• Leg Press 4×15
• Single Leg Extension 3×20
• Seated Calf Raises 4×10
• Standing Calf Raises 3×8-12

Tuesday: Chest/Triceps/Abs

• Incline Bench Press 5×10-20
• Incline Hammer Press 4×10-15
• Dumbbell Fly’s 4×10
• Decline Chest Press 4×8-12
• Dips 3×10
• Triceps Extension 3×10
• Incline Skull Crushers 4×10

Wednesday: Back/Biceps

• Lat Pulldown Wide Grip 4×10
• Rows 4×10
• One Arm Dumbbell Rows 3×10-15
• Lat Pulldown Reverse Grip 3×10-15
• Deadlifts 4×10
• Hammer Curls 3×10-15
• Preacher One Arm Dumbbell Curls 3×10-15

Thursday: Rest

• Rest Day

Friday: Shoulders/Traps

• Seated Dumbbell Shoulder Press 4×10-20
• Seated Lateral Side Raises 4×10-20
• Rear Delt Machine 4×10-20
• Upright Row 4×10-20
• Dumbbell Shrugs 4×10-20

Saturday: Hamstrings/Abs

• Lying Leg Curls 4×15-20
• Stiff Legged Deadlift 4×6-12
• Hamstring One Leg Curls 4×10-20
• Crunches 3×15
• Hanging Leg Raises 3×20

Sunday: Rest

• Recovery

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

1. Incline Chest Press: It gives you a great upper body pump and is also good for building the upper chest muscles which a lot of people lack.
2. Squats: To have an aesthetic body you must have a great set of legs and squats are the king of all leg exercises.
3. Deadlifts: This is another great exercise that works many important muscle groups such as the hamstrings, glutes, back and traps.

What is your diet like?

Daily Diet:

• Meal 1: Oats, 2 Eggs & 6 Egg Whites
• Meal 2: 6 Rice Cakes & Red Meat & Walnuts
• Meal 3: White Rice, Chicken, Tomatoes & Walnuts
• Meal 4: 2 Rice Cakes, Protein Shake, Isolate Protein & Glutamine
• Meal 5: Tuna, Vegetables & Walnuts
• Meal 6: Salmon, Vegetables & Walnuts

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

Low intensity cardio has worked well for me. I do cardio 3x a week for 30-45 minutes on the treadmill on an incline. Cardio is great for burning fat and improving keeping fit.

What is your supplementation like?

The supplements I take are:

• Multivitamins
• BCCA’s
• Glutamine
• Nitric Oxide
• Whey Protein Isolate
• Casein Protein

Favorite Quote?

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will – Vince Lombardi

Facebook: https://www.facebook.com/sergiconstanceweb
Website: www.sergiconstance.com
Instagram: Sergiconstance

Quick stats:

Age: 32
Height: 5’5” – 166 cm
Weight: 164 lbs. – 75 kg

How did you get started?

As a teenager I was always intrigued by all the fitness icons and their amazing physiques. However, it wasn’t until I ran in to a high school friend during the summer of 2001 that I found the push I needed to start my transformation. Seeing his unbelievable change from tall and scrawny to a lean and muscular build helped push me to take that leap and start picking up the weights. I will be forever thankful to my good friend Thanh for getting me into the world of bodybuilding.

It has helped changed my life in so many positive ways beyond just physical appearance.

What was your lifestyle like prior to your transformation?

As a teen, I was constantly active and into playing sports. I was never in any organized leagues but was always there for a neighbourhood game of basketball, football or tennis. However, my life a few years before I got in to bodybuilding was pretty much a blur with many alcoholic beverages and sleepless nights of partying until the sun came up. I knew I needed a major lifestyle change. Even though I started training, I was not 100% dedicated to it at the beginning. I would spend half my time training and half my time partying. I hit rock bottom when my partying led me into getting in trouble with the law. At that point, I knew it was time to make a lifestyle change so I decided to focus on my training.

I can truly say that training was and still is my savior. I don’t know where I would be without it.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Like everyone else I face challenges every single day. Work, family, and just life in general will continually throw curve balls at me but I have to learn to adapt. Finding balance was the key for me.

It is easy to make training a last priority but I knew how great it made me feel so I continued to focus on it even when other aspects of my life weren’t going smoothly.

What is your life like now that you’ve made a transformation?

Making this lifestyle change has opened up so many opportunities for me in the fitness industry. I have met so many amazing people and made a lot of new friends along the way.

I am truly blessed to be a part of an elite fitness community.

What motivates you to keep going and push harder?

I am motivated and inspired every day by the phenomenal physiques I see around the world in magazines, social media and on the web.

Seeing these awesome physiques continually reminds me that with hard work and dedication, anything is possible!

What is your current training philosophy?

When I step into the gym and put on those headphones, it is time to go to work! I make every set and every rep count because I know somewhere out there someone is trying to work harder than me.

Full Routine:

Monday: Legs

• Front Squats – 6 sets x 8-10 reps
• Hack Squat Machine – 4 sets x 8-10 reps
• Walking Dumbbell Lunges – 4 sets x 10-12 steps each leg
• Leg Extensions – 3 sets x 12-15 reps
• Straight Leg Deadlifts – 4 sets x 10-12 reps
• Seated Leg Curls – 4 sets x 10-12 reps
• Standing Single Leg Curl – 4 sets x 10-12 reps each leg

Tuesday: Chest/Shoulders

• Incline Dumbbell Press – 4 sets x 10-12 reps
• Flat Barbell Press – 4 sets x 10-12 reps
• Flat Dumbbell Press – 4 sets x 10-12 reps
• Dumbbell Shoulder Press – 4 sets x 10-12 reps
• Incline Dumbbell Fly’s – 4 sets x 12-15 reps
• Side Raises – 4 sets x 10-12 reps
• Pec Deck – 4 sets x 12-15 reps
• Rear Delt Raises – 4 sets x 10-12 reps
• Cable Fly’s (downward motion) – 4 sets x 12-15 reps

Wednesday: Arms

• Straight Barbell Curl – 4 sets x 8-10 reps
• Dumbbell Hammer Curls – 4 sets x 8-10 reps
• Alternating Cable Curls – 4 sets x 8-10 reps
• Ez-Bar Preacher Curls – 3 sets x 8-10 reps
• Close Grip Bench Press – 4 sets x 8-10 reps
• Ez-Bar Cable Press Downs – 4 sets x 8-10 reps
• Dips – 3 sets x 20 reps
• Rope Extensions – 3 sets x 12-15 reps

Thursday: Back

• Deadlifts – 8 sets x 8-10 reps
• Bent Over Barbell Rows (regular grip) – 4 sets x 10-12 reps
• Bent Over Barbell Rows (reverse grip) – 4 sets x 10-12 reps
• T- Bar Rows (close grip) – 4 sets x 10-12 reps
• One Arm Dumbbell Row – 4 sets x 10-12 reps
• Seated Cable Rows – 4 sets x 10-12 reps
• Good Mornings – 3 sets x 12-15 reps

Friday: Abs/Calves

• Hanging Leg Raises – 4 set x 12-15 reps
• Windshield Wipers – 3 sets x 12-15 reps
• Cable Crunches – 4 sets x 15-20 reps
• Russian Twist with Medicine Ball – 3 Sets x 20 reps
• Donkey Calf Raises – 3 sets x 20 reps
• Standing Calf Raises – 3 sets x 12-15 reps
• Seated Calf Raises – 3 sets x 20 reps

Saturday: Off

• Rest Day

Sunday: Off

• Rest Day

Favorite form of cardio?

The non-existent form of cardio is by far my absolute favorite type! Before this year, I never incorporated cardio in to my workouts and just relied on a well-balanced diet and an exceptionally fast metabolism. However, this past season I started getting in to the cardio game and found that I like to switch up my routines just as I do with my weight training. Walking at a slow pace on the treadmill and hitting that dreadful stair master a couple times a week helps melt fat faster and retain hard earned muscle.

Cardio routine:

Using this cardio routine over the past few months has gotten me in the best condition I have ever been in.

• Walking on the treadmill at 3.0 incline/3.0 speed 4 times a week.

What is your approach to nutrition?

Nutrition is the core of building the ultimate physique. It is the foundation that will make or break you and in my opinion the most difficult aspect of bodybuilding. Having a well-balanced diet of lean meats, complex carbs and healthy fats at the right times of the day, will fuel your body and repair muscles after an intense training session. You can train all day, every day and see absolutely zero results without the proper diet. So prep your meals and eat up!

Daily Diet:

• Meal 1: 8 Egg Whites, 1 cup of Oats & 1 tbsp. of Peanut Butter
• Meal 2: 8 oz. Ground Turkey, 1 Sweet Potato & ¼ Avocado
• Meal 3: 8 oz. Lean Steak, 1 Sweet Potato & ½ Avocado
• Meal 4: 8 oz. Ground Turkey, 1 cup of Brown Rice & ¼ Avocado
• Meal 5: 8 oz. Tilapia & 1 cup of Broccoli
• Meal 6: 8 oz. Tilapia

What is your supplementation like?

• Optimum Nutrition Opti-Men
• Optimum Nutrition Whey Isolate
• Evogen Cell KEM
• Evogen EVP
• Evogen Glycoject
• Prolab Beta Alanine
• Vitamin Shoppe Fish Oil

What has been your biggest accomplishment in the fitness field?

I have been blessed to be featured on a few websites for fitness related interviews such as simplyshredded.com and bodybuilding.com. My biggest accomplishment by far is being able to motivate and inspire people from all over the world to live healthier lives.

It is such an amazing feeling and truly rewarding to receive emails from a complete stranger from the opposite side of the world thanking me for changing their life.

What are your best 3 tips for someone looking to reach their goal physique?

1. Find the nutritional protocol that works for YOU, constantly adapting and adjusting it, so that you keep making progress and getting results in the direction of your goals.
2. Always use proper form and technique.
3. Consistency is key!

Favorite Quote?

“Don’t quit. Suffer now and live the rest of your life a champion.” – Muhammad Ali

Website: www.phamfitness.com – Instagram
Photography: James Le Photography – Instagram – Facebook

Quick stats:

Age: 23
Height: 6’2″ – 188 cm
Weight: 230 lbs. – 104 kg

How did you get started with bodybuilding?

My older brother got me started in the gym when I was a teenager. I looked up to him because he was always bigger and stronger and that was when my love for bodybuilding began.

Where does your motivation come from?

My motivation comes from the conflagration burning inside me to be the best I can be in whatever it is I put my mind to.

What workout routine has worked best for you?

Full Routine:

I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.

Day 1: Chest

• Flat Bench 5x 15-5 reps
• Incline Dumbbell 4x 12-6
• Flat Dumbbell fly 4x 10-15
• Dumbbell Pullovers 3x 10-12
• Dips 4x failure

Day 2: Back

• Chins 4x failure
• Barbell Bent Over Rows 4x 8-12
• Lat Pulldown 4x 8-12
• One Arm Dumbbell Rows 4x 8-12
• Close Grip Lat Pulldown 4x 8-12

Day 3: Shoulders

• Seated Barbell Press 5x 12-6
• Seated Dumbbell Press 4x 12-6
• Side Lateral Raises 3x 10
• Rear Cable Fly’s 3x 10
• Barbell Shrugs 4x 12-6

Day 4: Legs/Calves

• Squat 6x 15-6
• Leg Press 4x 12-8
• Leg Extension 4 x 12-8
• Stiff Leg Deadlifts 4x 8-12
• Lying Leg Curls 4x 15
• Standing Smith Machine 5x 20
• Standing Calf Raises (free weight) 4x 50

Day 5: Arms

• Barbell Curls 5x 12-6
• Preacher Curls 4x 10-6
• Concentration Curls 4x 10-6
• Lying Skull Crushes 5x 12-6
• Cable Extensions 4x 12-8
• Rope Pulldowns 3x 10

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

1. Bench Press – Because what kind of bodybuilder doesn’t want to have a biggest chest, right?
2. Chin-ups – How are you supposed to fly without a good pair of wings that open like barn doors.
3. Squats – Because what good is an impressive upper body if you haven’t got the foundations built right ;)

What is your diet like?

My diet is basically like the food pyramid, except its shaped like a box, and you can throw anything you like in there.

Daily Diet:

• Meal 1: Smoothie with Banana, Eggs, Milk, Ice cream, Peanut Butter, Honey, Oats & Protein Powder.
• Meal 2: Bowl of Nutri Grain and Milk, Orange or Apple
• Meal 3: White Rice with Tuna covered in Mayonnaise Cheese & Sweet Chilli Sauce
• Meal 4: Mashed Potatoes with Cream, Cheese & Beef Burgers
• Meal 5: Steak, Potatoes & Milk
• Meal 6: Bowl of Oats, Milk & Protein Powder

What is your supplementation like?

• APTECH Simply Creatine
• APTECH Simply Beta-Alanine
• APTECH Pump Powder
• APTECH D-Aspartic Acid
• APTECH BCAA
• Whey Protein

What is your favorite quote?

“Crush your enemies, see them driven before you, and hear the lamentation of their women.” – Conan The Barbarian

Credits

• APTECH | Aesthetic Perfection Technology
• Get APTECH
• Written, Filmed & Edited by Miguel Valenzuela
• Featured Athlete: Calum Von Moger

Quick stats:

Age: 27
Height: 5’4″ – 162 cm
Weight: 120 lbs – 54 kg

How did you get started with bodybuilding?

I’ve been modelling for a few years, and a part of my job was to stay in shape. I loved it and it led me to became a total gym rat. After months of intense training the abs started to show and I was enjoying the fitness lifestyle. Suddenly the modelling requests were coming from Fitness Magazines and Supplement companies.

A friend of mine told me to compete in the next NPC bikini competition so I gave it a shot. It was such a thrill to step on stage!

Where does your motivation come from?

I would say the mirror. There’s nothing more motivating than when you find a new vain! Am I crazy? Probably, but it’s true! Progress is what motivates me to keep pushing harder and not give up. Also it’s extremely motivating to have so many female fans.

I never thought I would get to that point, especially since I’m an ex Playboy Cover Model. But girls! Thanks! I love you! You’re the best!

What workout routine has worked best for you?

Full Routine:

Monday: Back/Biceps

• Chin Ups (Wide Grip) 4×12
• Chin Ups (Normal Grip) 4×10
• Row Machine 4×12
• T-Bar Rows 4×12
• Dumbbell Curls 6×12
• EZ Bar Curls 4×12
• Straight Bar Cable Curls 4×12

Tuesday: Hamstrings/Calves

• Lying Leg Curls 4×12
• Seated Leg Curls 4×12
• Deadlifts 4×10-15
• Seated Calf Raises 8×20
• Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders

• Standing Dumbbell Tricep Extensions 6×12
• Skull Crushers EZ Bar 4 X 12
• Rope Overhead Cable Extensions 4×12
• Military Press 4×10
• Dumbbell Shoulder Press 3×10
• Upright Rows with EZ Bar 4×12
• Side Lateral Raises 4×10

Thursday: Rest

• Off

Friday: Legs

• Lunges 4×12
• Good Mornings 6×20
• Leg Press (Single Leg) 4×15 (Each Leg)
• Squats 4×12

Saturday: Abs

• Hanging Knee Raises 4×12
• Crunches 4×20
• Crunch Machine 4×12
• Crunches On Ball 4×20

Sunday: Rest

• Off

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

1. Sprints – Helps tighten that booty and burns fat at the same time
2. Lunges – Great exercise to really target my leg muscles
3. Side Lateral Raises – Boring for some people but I love to train shoulders and I feel that side raises have really helped sculpt my delts

What is your diet like?

Daily Diet:

• Meal 1: Oatmeal with Big Blend from Betancourt Nutrition
• Meal 2: Ham with Swedish Crackers (Wasa)
• Meal 3: Chicken Breast with Brown Rice
• Meal 4: Pork Chops with Salad
• Meal 5: Beef with Asparagus & Spinach
• Meal 6: Salmon with Broccoli
• Meal 7: Casein Protein Shake (Before bed)

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

I just love to sweat like a maniac. So what ever I feel like: Stair Master, Rollerblading around South Beach Miami or Spinning classes. I keep the intensity high and make sure that I am always pushing my hardest.

What is your supplementation like?

Betancourt Nutrition keep stacking up my place with their products, and I have them to thank a lot for the development of my body. I use their Big Blend, Pro Amino, Bullnox and Fulldose.

Favorite Quote?

“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights” – Ronnie Coleman

Instagram: @Michelle_Lewin
Facebook: www.facebook.com/FitnessMichelle
Website: www.modelmichelle.com

Quick stats:

Age: 27
Height: 5’2” – 154 cm
Weight: 121 lbs. – 55 kg

How did you get started with bodybuilding?

In 2008 I graduated college and I was in that young-adult, coming-of-age mode where I was still trying to figure out who I was and what I wanted to do with my life. After a breakup I was left feeling stagnant at a time when I expected to be constantly moving. Someone suggested that I try fitness competitions so I threw myself in head-first. I learned how to sculpt my body rather than just train my muscles. I changed my diet and I learned how to walk and pose for the stage.

Fitness became my new outlet and I loved every part of it. Now I’m a WBFF Pro and a sponsored athlete. I think it’s fair to say I’m over that breakup.

Photography: David Aboody

Where does your motivation come from?

My motivation started at a young age coming from a family of athletes. After graduating high school I went on to compete in the NCAA Gymnastics Collegiate World. The feeling of accomplishing goals became an addiction. Now the motivation comes from the love and feedback that I receive from not only loved ones but from my fans. I am always striving to bring in an improved and healthier package each year.

I want to make a difference in the world and help reach out to as many people in need.

What workout routine has worked best for you?

This year I have noticed that lifting moderate weight and higher reps focusing on 100% proper form has given me immense gains. The following is a one of my favorite routines.

Full Routine:

Monday: Legs

• Good Mornings 4×20
• Lying Leg Curl 4×15
• Leg Curls with Ball 4×20
• Cable Kick Backs 4×20
• Dumbbell Straight Leg Deadlift 4×20
• 20 Minute Ab Routine

Tuesday: Chest/cardio

• Bench Press 3×15
• Incline Dumbbell Press 3×15
• Cable Fly’s 5×15
• Pushups 3×12
• Chest Dips 4×15
• HIIT Cardio – Dance Studio

Wednesday: Arms/abs

• Dumbbell Curls 4×15
• Dumbbell Kickbacks 4×15
• Barbell Preacher Curls 3×15
• Barbell Skull Crushers 3×15
• One Arm Cable Curls 4×12
• Tricep Push Downs with Rope 4×20
• 20 Minute Ab Routine

Thursday: Back/abs

• Cable Pull Down 4×15
• Seated Rows 4×20
• Bent Over Barbell Rows 4×15
• Pullups 4×10
• 20 Minute Ab Routine

Friday: Shoulders/Calves/Cardio

• Arnold Press 4×20
• Barbell Upright Rows 4×20
• Rear Lateral Raises 4×20
• Barbell Behind The Neck Presses 4×15
• Smith Standing Calf Raises 4×20
• Weighted Donkey Calf Raises 4×20
• HIIT Cardio – Dance Studio

Saturday: Legs/cardio

• Walking Lunges 4×12
• Front Squats 4×15
• Full Squats 5×12
• Leg Extensions 5×12
• Leg Press 4×15
• HIIT Cardio – Dance Studio

Sunday: Day Off

• Recovery

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

1. Squats: Multi-purpose activity that helps to tighten your booty, core and of course your legs.
2. Arnold Press: Love how these hit the front and side delts.
3. Hanging Leg Raises: Best abdominal exercise by far.

What is your diet like?

Daily Diet:

• Meal 1: Oats, Peanut Butter & Whey Protein
• Meal 2: Chicken, Brown Rice & Asparagus
• Meal 3: 99/1 Turkey, Brown Rice & Vegetables
• Meal 4: Fish or 99/1 Turkey & Vegetables
• Meal 5: Lean Steak, Vegetables or a small Salad
• Meal 6: Fish or 99/1 Turkey & Asparagus

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

I tend to mix it up between the Stairmaster, Elliptical and Outdoor Circuit Drills. Although I most definitely prefer HIIT sprints.

I am also a professional dancer so being in the studio practicing helps burn a ton of calories and gets my heart rate through the roof!

What is your supplementation like?

I use the Alpha Female Stack from ShredZ. This stack has given me optimal results during prime time of my show prep.

It has allowed me to build lean muscle mass while cutting body fat and allowing me to keep my curves.

Favorite Quote?

“Greatness comes to those who claim it”

Instagram: @Brittany Coutu
Facebook: www.facebook.com/brittany.coutu
Website: Brittany.GetShredz.com

Nothing drives supplement sales like fat burners. Not testosterone boosters. Not muscle gainers. Nothing. Take a pill and burn fat? Sounds amazing. However, it’s getting worse. As the average person becomes more and more obese, the sales for these pills just get higher. The marketing hype just gets louder and the claims made just get crazier. If you want to waste your money on fat burners, stop reading. If you want the truth, keep reading.

We’re going to get a bit vicious here, but we should take a moment and clearly state: “Not all fat burners are based on lies.” Admittedly, a lot are but there is a lot of motivation in finding pills that could stop or even reverse obesity and there are promising results.

The problem is that a lot of the promising results are based on rats; there is currently no human proof that some of these supplements work (or don’t) yet, due to them being too new on the scene. Historically, we’ve found solutions that work in rats that did not translate to humans (most famous example: leptin itself). Instead of looking at each supplement one by one, we thought we’d change it up a bit. The most popular fat burners can be broken into three major categories.

Things that we know work, things that we know don’t work, and things that don’t have enough evidence to really make a call. These are the good, the bad, and the (potentially) ugly.

The “Good”

5-HTP:

We’re about as surprised as you are to see something recommended by Dr. Oz up here. Except unlike Dr. Oz, we need to add some conditions. 5-HTP is effective in reducing hunger (it makes you feel full) [1-3] without inherent fat burning properties. It’s only been proven to work in obese people. It requires high oral doses (300-500mg), and it is only recommended for short-term usage. Lastly, if you are on antidepressants or antipsychotic drugs, do not take them.

5-HTP summed up: Could help you decrease appetite. Don’t abuse it.

Green tea extract:

Green tea extract (particularly the catechins) are unreliable as a fat burner, and this is because their main mechanism of action varies depending on your ethnicity (genetics!) If taking green tea extract with a fat burner causes nausea (and it isn’t just due to the bitterness of old tea), then it’s likely working. Otherwise, it’s very healthy and can suppress your hunger (and some people find it tasty).

Green Tea Extract Summed Up: Helps if you have the right genetics for it. Very healthy.

Caffeine:

An interesting one, as it provides a double-whammy – it increases your adrenaline levels, which is fat-burning, and it also makes other fat burners more effective (as commonly seen in the EC) stack. The downsides? It’s only potent when you are “new” to caffeine and have no tolerance to it.

Caffeine Summed Up: Effective fat-burning aid, but only works if you have no tolerance.

The “Bad”

Raspberry Ketones: Welcome to marketing hype. There are currently no human studies that looked at RK by itself. There is one study in which RK helped with hair growth, and another in which RK was an ingredient in a fat burner with a dozen other compounds. Even the science of RK doesn’t make sense, as the dosage would be so high that you would essentially need to be injecting it. [4]

Raspberry Ketones Summed Up: Pure marketing hype.

Conjugated Linoleic Acid:

Also known as CLA, it’s the definition of unreliable. CLA has a ton of studies, [5-8] and a few show it could possibly burn fat. At the same time, there is a lone study that showed it could cause fat gain! CLA seems to affect people in completely different ways, and thus it would be a bad idea to generalize it as a fat burner. CLA does work amazing in rats and mice (at least until they get fatty liver and die), but neither of those two conditions seem to translate to humans.

CLA Summed Up: Could lose fat, could gain fat. Nothing reliable at all.

Garcinia Cambogia:

Another Dr. Oz recommendation. Garcinia Cambogia is a small fruit that is traditionally added to meals for culinary purposes, and has a large content of citric acids. One in particular, hydroxycitric acid (the molecule that Hydroxycut is named after) is known to potently inhibit fat synthesis in vitro (basically petri-dish cells) and drastically reduces appetite in research animals. It would be wonderful if it worked in humans, but it just doesn’t do anything. The reason for this variance is not known, but its inefficacy in humans has been repeatedly shown. [9-10]

Garcinia Cambogia Summed Up: Works in animal studies. Fails in human studies.

The (potentially) “Ugly”

Green Coffee Extract: Yup, another Dr. Oz recommendation. Green coffee extract (GCE) is an extract that is highly concentrated for a molecule known as chlorogenic acid. Chlorogenic acid actually appears to be promising for reducing blood pressure and improving cardiovascular health, but is marketed for preventing carbohydrate uptake from food. While it appears it could do so, all of the research out there is not only confounded, but mostly funded by the companies that would make large profits. [11-12]

Green Coffee Extract Summed Up: Whatever possible benefits GCE may have, it’s mostly marketing hype right now.

7-keto:

Shorthand for 7-ketoDHEA, a non-hormonal derivative of dehydroepiandrosterone (DHEA). It appears to cause thermogenesis in vitro and may preserve the hormonal profile during a period of fat loss, but studies currently are either highly confounded with a bunch of nutrients or they are funded by companies with 7-keto products (these trials do show some pretty nice benefits though). [13-14] Due to the lack of independent evidence, 7-keto is currently in limbo but cannot yet be called effective or ineffective in human interventions.

7-keto Summed Up: Could work. No good proof in humans.

White kidney bean extract:

White kidney bean extract (brand name Phase 2) is an extract that is recommended for preventing the absorption of carbohydrates. It was one of the first compounds known to do this, and was marketed as it was thought to prevent the effects of carbs on the body by preventing them from being absorbed. Since its debut many decades ago, it has failed to have consistent and reliable weight loss effects and even when it does they are conditional on carbohydrate consumption, but there have been reports of weight loss. If anything, this supplement can be used as a reference by which to compare newer carb blockers (like salacia reticulata, morus alba, or arcabose).

White Kidney Bean Extract Summed Up: It blocks carbs. But not very reliably.

Fucoxanthin:

Fucoxanthin is a questionable and new carotenoid (similar to vitamin A in structure), and looks to be a very healthy molecule. Similar to how astaxanthin is the red pigment carotenoid, fucoxanthin is the brown pigment carotenoid found in seaweed (and the fact that it is in seaweed, an antioxidant, and a fat burner means that it will sell well; the fact it came from Japan seems to add to this). Preliminary evidence in obese menopausal women has noted a 5.5kg fat loss over 16 weeks,[15] and since fucoxanthin has a plausible mechanism to cause fat loss (uncoupling in fat cells) it deserves further research to uncover its role in lean persons. Also, really expensive (as you need to take it consistently for it to become effective).

Fucoxanthin Summed Up: Definitely healthy. Definitely expensive. Questionably effective.

Summing It All Up

At the end of the day, being lean and ripped is a function of your nutrition and exercise, not some magic pill that you can take to skip the hard work.

Author: Supplement & Nutrition Expert Sol Orwell from Examine.com

References

1. Cangiano C, Laviano A, Del Ben M, Preziosa I, Angelico F, Cascino A, Rossi-Fanelli F Effects of oral 5-hydroxy-tryptophan on energy intake and macronutrient selection in non-insulin dependent diabetic patients Int J Obes Relat Metab Disord] 1998 Jul
2. Ceci F, Cangiano C, Cairella M, Cascino A, Del Ben M, Muscaritoli M, Sibilia L, Rossi Fanelli F The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects J Neural Transm] 1989
3. Cangiano C, Ceci F, Cascino A, Del Ben M, Laviano A, Muscaritoli M, Antonucci F, Rossi-Fanelli F Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan Am J Clin Nutr] 1992 Nov
4. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H Anti-obese action of raspberry ketone Life Sci] 2005 May 27
5. Joseph SV, Jacques H, Plourde M, Mitchell PL, McLeod RS, Jones PJ Conjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic men J Nutr] 2011 Jul
6. Racine NM, Watras AC, Carrel AL, Allen DB, McVean JJ, Clark RR, O’Brien AR, O’Shea M, Scott CE, Schoeller DA Effect of conjugated linoleic acid on body fat accretion in overweight or obese children Am J Clin Nutr] 2010 May
7. Sneddon AA, Tsofliou F, Fyfe CL, Matheson I, Jackson DM, Horgan G, Winzell MS, Wahle KW, Ahren B, Williams LM Effect of a conjugated linoleic acid and omega-3 fatty acid mixture on body composition and adiponectin Obesity (Silver Spring)] 2008 May
8. Syvertsen C, Halse J, Høivik HO, Gaullier JM, Nurminiemi M, Kristiansen K, Einerhand A, O’Shea M, Gudmundsen O The effect of 6 months supplementation with conjugated linoleic acid on insulin resistance in overweight and obese Int J Obes (Lond)] 2007 Jul
9. Heymsfield SB, Allison DB, Vasselli JR, Pietrobelli A, Greenfield D, Nunez C Garcinia cambogia (hydroxycitric acid) as a potential antiobesity agent: a randomized controlled trial JAMA] 1998 Nov 11
10. Kim JE, Jeon SM, Park KH, Lee WS, Jeong TS, McGregor RA, Choi MS Does Glycine max leaves or Garcinia Cambogia promote weight-loss or lower plasma cholesterol in overweight individuals: a randomized control trial Nutr J] 2011 Sep 21
11. Thom E The effect of chlorogenic acid enriched coffee on glucose absorption in healthy volunteers and its effect on body mass when used long-term in overweight and obese people J Int Med Res] 2007 Nov-Dec
12. Vinson JA, Burnham BR, Nagendran MV Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects Diabetes Metab Syndr Obes] 2012
13. Douglas S. Kaiman1, Carlon M. Colker2, Melissa A. Swain1, Georgeann C. Torina1, Qiuhu Shi. A randomized, double-blind, placebo-controlled study of 3-acetyl-7-oxo-dehydroepiandrosterone in healthy overweight adults. Current Therapeutic Research. 2000 July
14. Zenk JL, Frestedt JL, Kuskowski MA HUM5007, a novel combination of thermogenic compounds, and 3-acetyl-7-oxo-dehydroepiandrosterone: each increases the resting metabolic rate of overweight adults J Nutr Biochem] 2007 Sep
15. Abidov M, Ramazanov Z, Seifulla R, Grachev S The effects of Xanthigen in the weight management of obese premenopausal women with non-alcoholic fatty liver disease and normal liver fat Diabetes Obes Metab] 2010 Jan

Quick Stats:

Age: 22
Height: 5’7″ – 170 cm
Competition Weight: 161 lbs. -  73 kg
Part 1 Interview: Simplyshredded Feature

Transformation story:

Life before gym was very active as I was into a lot of sports. I loved football and athletics, but once I hit high school I moved into Rugby Union. I played a lot sports because of my competitive nature, as well as my need to push myself and become good at whatever I did. After starting up Rugby there was a need to be big and strong so that’s why I initially started hitting the gym. I enjoyed making gains and I continued to try to improve my strength and size.

After finishing school I moved to a gym where I met Aaron Curtis, and that was when I took my training to the next level.

Have you ever had any setbacks or obstacles while trying to reach your goal physique?

Last year I suffered an elbow injury which affected my training dramatically, this was when I decided to take some time off and enjoy life a bit more. Then when I was feeling up to it I decided to make a goal to compete in the 2013 INBA titles and make my comeback. Apart from the elbow injury, I’ve had a pretty easy going prep for this years competitions and I wouldn’t say anything has really held me back from achieving my goals. I recently had a career change this year where I decided to become a personal trainer.

A lot of my time and efforts were redirected from my training into my business however I am satisfied with the change and am able to fit my training in between clients.

What is your life like now that you’ve made a transformation?

My life is very regimented at the moment. I am still strict on the dieting as I am preparing for upcoming comps. My job entails helping people and motivating them to become bigger, fitter and stronger. This helps motivate myself when I see them going through amazing transformations.

My networking has expanded a lot since I made my transformation this year, so I have met a lot of people and seem to have inspired a lot, which is very satisfying to know.

What motivates you to keep going and push harder?

My motivation comes from my desire. I plan to become Natural Mr Olympia one day so I am slowly working towards that goal. Inspiration comes from training with different athletes from my community and also from a deep interest in the sport of bodybuilding. Following the progress of the Pro’s keeps me motivated, as I tend to educate myself by watching a lot of online videos. I believe that in today’s day, we are fortunate enough to have access to loads of information through the Internet.

To watch someone else’s journey to success helps me to plan my own path and direction to which I want to take my self.

What is your next goal?

My next goal is to win a Mr Australia Overall Title. This has been my goal for the past 2 to 3 years but seems to be getting closer a lot sooner than expected. Having taken out the Mr. Victoria Overall Championship this year, I have gained confidence in myself and am actually training harder than ever to achieve that goal.

My goals are also set on competing in the Junior Division at the Natural Olympia this year but only time will tell.

What is your current training philosophy?

My training philosophy is to be able to enjoy training and not look at it as a requirement or chore, in my eyes, it is a privilege, and you must enjoy what you do otherwise why do it? I also believe that to achieve greatness you have to go that one step further than what everybody else is doing. There are no shortcuts in this sport and having an overall complete physique is what I aim to achieve.

Workout Split:

• Monday: Quads/Calves
• Tuesday: Back/Biceps
• Wednesday: Chest/Triceps
• Thursday: Hamstrings/Glutes/Calves
• Friday: Delts
• Saturday: Bis/Tris
• Sunday: Low Intensity Cardio

Favorite form of cardio?

I prefer to do HIIT cardio because it is quick and easy. 7 minutes and you’re done. Not to mention your legs will be full of blood by the time you finish, making it hard to walk!

Describe your cardio routine:

I do HIIT cardio on training days. 7 sprints on the bike, 20 sec effort, 30 sec rest. On Rest Days I do low intensity cardio on the Cross Trainer for 1 hour.

What is your approach to nutrition?

I am very strict with my diet, I believe if you fuel your body with good nutrients you will get better results than if you feed your body with junk. If I am in the cutting phase I don’t have “Cheat Meals” I only have High Carb days to reefed my body. This might consist of a lot of Roast Potato and Salmon or something similar.

Do you bulk and cut or stay lean year round?

I try to stay lean through the offseason, this gives me less fat to burn when I decide to start my cutting phase. I do a clean bulk from about Feb–Jun then I usually cut for 3 months until competition time.

Daily Diet:

• Meal 1: Oats, 1 Scoop of Maxs Supershred, 1 Banana & a handful of Almonds
• Meal 2: Chicken Breast, Brown Rice, Beans & Broccoli
• Meal 3: Chicken Breast or Fish & Sweet Potato
• Meal 4: Lean Beef, Tuna or Chicken & a Green Salad
• Meal 5: Scrambled Eggs
• Meal 6: Max’s Night Time Shake & 1 tablespoon  of Natural Peanut Butter

What has been your biggest accomplishment in the fitness field?

Winning the Mr Victoria Overall Title. I trained harder than I ever have for this comp, looking at it as if I was training for the Mr Olympia contest. Because of my age I wasn’t expecting to win the entire show, however I knew I had a good chance of being a contender for the title. It seems everything went my way on the day and I came out on top.

My conditioning was spot on and my posing was well executed allowing me to take victory over one of my idols and good friends, Aaron Curtis.

What are your best 3 tips for someone looking to reach their goal physique?

1. Consistency is key.
2. Stay positive!
3. Enjoy your training and mix up your routine. Find what works for you and don’t worry about what everyone else is doing or saying. Just train hard and strive for greatness.

Favorite Quote:

“Your dreams are always going to be the most important to you than they will be to anybody else. So keep dreaming, keep believing, and keep pressing forward. So all those warriors out there – be encouraged” – Kai Greene.

Website: http://www.activebodiesaustralia.com/

Quick Stats:

Age: 29
Height: 5’10″ – 178 cm
Weight: 177 lbs – 81 kg
Part 1 Interview: Simplyshredded Feature

Transformation story:

I picked up my first weight when I was 14 and ever since then have always had an interest towards fitness, training and nutrition. As a teenager I would binge on crisps and sweets but wouldn’t say I ever got fat. I needed the energy but just didn’t know enough about diet at that age to really start doing things properly. At 14 I suffered a bad fall while racing and broke my shoulder. I had to have my arm in a sling for 5 weeks and couldn’t ride my bike or do much else. As soon as it had healed I found I had lost strength in my upper body and as a result couldn’t ride the same style as I used to.

I started weight lifting to build up my upper body strength and soon found that my body had responded well to weights.

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Around the ages of 16-18 when all my friends were starting to get into clubs, stay out late, and drink, I was becoming more and more focused on training and learning about nutrition and diet. I had been going to a local bodybuilding gym for a couple of years at the age of 17 and had learned all the fundamentals and basic exercises. I was really starting to see some impressive results, and many times felt torn between hanging with my friends or committing to my fitness lifestyle. After trying to do both at the same time and as a result saw a lack of progress in the gym. I decided that I would limit my time going out and train hard during the week. When the weekend came around I would allow myself a night out and made the most of it. If I drank alcohol the night before then I wouldn’t train the next day, making that a common rest day for me.

I started to see progress again and got into a comfortable routine. Finding balance at that age was crucial for me to regain my focus and commitment.

What is your life like now that you’ve made a transformation?

I was 21 when I first stepped on stage at a natural bodybuilding show and won the open/novice class. I was up against some tough competition with competitors who were much bigger than me and more experienced. At the end of the day it was my conditioning and stage presence that helped me emerge victorious. This was a huge step for me as it showed me the reward for all the hard work and commitment I had put in over the past months and years. I had a taste of not just competing but what it felt like to win, and I wanted more of it. I realized that in order to progress and move forward I had to really adopt this as a lifestyle. I needed to focus on the bigger picture. Dieting properly and training hard each and every week.

I still eat out at restaurants or chow down the occasional cheat meal but it’s all in moderation. I usually incorporate this after a heavy lifting session when my body is more receptive to extra calories and sugars.

When I’m in competition training (typically 12 weeks before the actual show) I’ll lock down all cheat meals and limit temptation of going out to restaurants and bars. When I’m not in competition mode, I have a rule where I allow myself two cheat meals each week. I’ll usually try to throw in an extra cardio session the following day where I aim for 500 calories or more.

This just helps me feel better that I’ve tried to counterbalance the effects from eating more food than usual the night before.

What motivates you to keep going and push harder?

What motivates me is seeing all the new fresh talent start to appear on stage, magazines and across social media. When I first started there were very few whom I could compare myself too. There were lots of big bodybuilders but few who I guess could call themselves fitness models. My motivation back then was to get to the top. I wanted to achieve cover status and win some of the big shows. My motivation now is still very much a personal journey for me by wanting to achieve bigger and greater things. But I also feel I have a following, a voice, with the responsibility to help share information that has worked for me to those who are searching for answers. As new faces come into the scene there’s new challenges. It’s sort of like the later Rocky movies where he has to fight the young blood. I’m not saying there’s rivalry, just new competition that makes you want to get back on stage and compete.

I’m so impressed with the level of competition that the newer, younger guys are bringing to the stage. This keeps me focused and forces me to stay on my game!

What is your next goal? Where do you see yourself this time next year?

I’ve had a couple of big competitions this year and as a result haven’t been able to focus much on improvement. I’m going to focus more attention on working on some of my weak points which have been steadily improving over the years. I still want to bring these up to scratch with the rest of my physique. Mainly my lower back and calves/forearms. This will incorporate more of the big and fundamental movements like deadlifts and squats, (which tend to phase out as competition nears closer). I’ll also be paying closer attention to giving more time to my calves and forearms instead of throwing these in at the end of other muscle groups.

My goal for next year is to continue growing my new sports supplement company: TruePerformanceNutrition.com as well as make the selection for the Mr. Olympia Men’s Physique category.

What is your current training philosophy?

I like to stick to a pretty strict training routine that puts my focus on one main muscle group each workout. I’ll start with the biggest and heaviest movements first – exhausting my muscle stores, and causing the biggest muscular trauma I can with those movements. I’ll then move on to smaller, more isolated movements, continuing to work within an 8-10 rep range, and aiming to overload the muscle causing maximum muscular failure by the end of the work set for each exercise. Once I’m near the end of my session, I may incorporate drop sets and super-sets to further exhaust the muscle. Only when I feel that my muscles are literally sore and pumped do I give myself permission to finish. Of course, there’s days where I just can’t seem to train at the same intensity, but at least that’s the mindset I try and adopt every time I walk into the gym.

Full Routine:

Monday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio & Abs
• Deadlifts 5x 8|5|3|1|8
• Iso-Lateral Pulldowns 4x 8|6|4|4
• Single Arm Dumbbell Rows 3x 8|8|6
• Seated Reverse Grip Pulldown 3x 10|8|6

Tuesday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
• Lying Hamstring Curls 4x 10|8|8|6
• High-Foot Leg Press 4x 10|8|8|6
• Stiff-Legged Deadlifts 3x 10|8|6
• Leg Press Calf Raises 5x 20|20|20|18|16
• (Super set) Seated Calf Raises 5x 20|20|20|18|16

Wednesday:

• (Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
• Bench Press 5x 8|5|3|1|8
• Flat Bench Dumbbell Fly’s 3x 8|8|6
• Incline Machine Chest Press 3x 8|8|6
• Seated Wrist Curls 4x 20|20|18
• (Super set) Reverse Dumbbell Curls 4x 20|20|18

Thursday:

• Rest Day

Friday:

• Squats 5x 8|5|3|1|8
• Leg Press 4x 8|6|6|5
• Leg Extension 4x 10|8|8|6
• Leg Press Calf Raises 5x 20|20|20|18|16
• (Super set) Seated Calf Raises 5x 20|20|20|18|16

Saturday:

• (Serving of Ripped & CLA) AM. 20 minutes HIIT cardio & Abs
• Arm Curl Machine 4x 10|8|8|6
• Seated Tricep Pushdown Machine 4x 10|8|8|6
• EZ-Bar Curl 4x 8|8|6|5
• Lying French Extension 4x 8|8|6|5
• Seated Dumbbell Curl 4x 8|8|6|5
• Tricep Pulldown 4x 8|8|6|5

Sunday:

• (Serving of Ripped & CLA) AM. 60 minutes LISS cardio (split across 3 machines) & Abs
• Seated Rear Barbell Military Press 5x 8|5|3|1|8
• Front Shoulder Press 4x 8|8|6|5
• Single Arm Lateral Raises 3x 10|8|8
• Seated Wrist Curls 4x 20|20|18
• (Super set) Reverse Dumbbell Curls 4x 20|20|18

Favorite form of cardio?

I’ll often incorporate HIIT (High Intensity Interval Cardio) into my contest preparation but for the most part prefer to stick to low intensity cardio either on the elliptical, stairmaster, treadmill on an incline.

The reason for this is twofold: Firstly, this time allows me to catch up on news programs early in the morning as I’m often busy throughout the day and don’t get time to watch the news otherwise. Secondly, I maintain pretty low body fat levels year round, so I keep a few sessions of moderate cardio in to help it stay there.

What is your approach to nutrition?

I focus on three main factors when it comes to nutrition: Food Type, Meal Timing, and Portion Sizes (including ratios). I feel if I have a hold on these three factors, I can manipulate my diet with enough accuracy to start to affect fat loss or slowly start to gain weight without storing much fat. Currently, I’m on a split of 45-50% protein, 20-30% Carbohydrates, and 35%- 20% fats.

Daily Diet:

• Meal 1: 60g of Gluten Free Oats, 1 chopped Banana, 1 tsp. Flaxseed Oil & Spinach Omelette (7 whites, 1 yolk, cooked in coconut oil)
• Meal 2: 2 Turkey Patties, 80g Yam, 1 tbsp. UDO’s Oil & 1 serving of Broccoli
• Meal 3: 170g Lean Beef, 80g Yam, 1 tbsp. UDO’s Oil & 1 serving of Cauliflower
• Meal 4: 2 Turkey Patties, 80g Yam, 1 tbsp. UDO’s Oil & 1 serving of Broccoli (Serving of RUSH sipped throughout training)
• Meal 5: 120g White Fish, 1 tbsp. Olive Oil & Spinach
• Meal 6: (Chocolate Mint) 2 Scoops of Pro Performance Whey, 1 serving of BCAA 4:1:1, 1 serving of Glutamine, 80g of Pineapple & 1 Banana
• Meal 7: 120g White Fish, 1 tbsp. Olive Oil & Cauliflower

What has been your biggest accomplishment in the fitness field?

My biggest accomplishment has to be winning a show/title across 6 different organizations. That tells me that I’m able to adapt to what each show requires and what the judges may be looking for. It helps keeps things fresh and exciting.

My focus now is to break more into the new Men’s Physique category and remain loyal within their organization.

What are your best 3 tips for someone looking to reach their goal physique?

1. There are a lot of great resources available thanks largely to social media and what may have worked for one person doesn’t mean it will always work for others. My advice is whoever you decide to follow, follow their entire ethos – at least for a good 4-6 weeks to see how well you respond. It may take some time, but when you find that one person whose advice seems to work best for you, it’ll all be worth it!
2. Real results take time to reveal themselves. You may experience some gains quicker than others but to install a sense of reality and long term goals into your training is one of the best things you can do. It will help keep you focused on the bigger picture and allow you to stay committed on doing what’s important – making gains consistently. Remember, every marathon starts with one successful step, followed by another successful step.
3. It’s all too easy to skip the basics especially if you’ve just gotten into fitness and expect to see results quickly. Take time to properly learn and execute the exercises properly. Train with different people (of all experiences and try to get yourself along to a few different gyms from time to time – especially the hardcore lifting gyms. You never know who you might see or what you might learn. It will also keep your motivation high and give you the hunger to make some real gains. Experience is one of the most valuable assets you can have.

Favorite Quote:

Don’t just count the reps, make the reps count!

Website: Trueperformancenutrition.com

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” — Thomas A Edison

“Some people want it to happen, some wish it would happen, others make it happen.”

“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great.” – Jimmy Dugan

Quick Stats:

Age: 28
Height: 5’2” – 160 cm
Weight: 115 lbs. – 52 kg
Part 1 Interview: Simplyshredded Interview

Transformation story:

If I were to choose a few words to define my former lifestyle they would be: junk food, lack of commitment, low self-esteem, and lack of self-belief. I used to make up excuses to justify why I wasn’t working towards my goals when it came to health. I would normally say I was too tired for the gym and that diets were for crazy people. Although it came to the point where I wanted to completely transform my life and build the body of my dreams. I knew it was going to be a tough challenge but I was determined to give it my all. Conciliating work and training was quite hard at the beginning until I got used to my new schedule and to waking up at 5 am.

My work required a lot of reading and thinking so I used to be extremely (mentally) tired at the end of each day. But I never let that be an excuse after I decided to change. I overcame that difficulty.

What is your life like now that you’ve made a transformation?

I love myself like I’ve never loved before. I realized that self-esteem and self-love have opened many doors in my life, professionally and personally. I turned into a stronger human being and found peace within.

Being able to help others through my own transformation is also priceless and something that I have definitely embraced as a life mission.

What motivates you to keep going and push harder?

Everything I have accomplished. When I look back and see the obstacles I overcame and the amazing progress I have achieved I really don’t feel like giving up, even when I am tired. I try to motivate myself by thinking how much I would regret if I didn’t train or eat properly. We can never jeopardize something we want for our life for a temporary feeling or craving we have. Laziness and temptations go away. We can’t focus our attention on that but on what we want to accomplish on a long-term basis. I am never satisfied.

I can’t afford to be in a comfort zone. I am always seeking improvements and I know there’s always something to learn, to add, and to improve.

What is your current training philosophy?

I am always focused on hypertrophy. Slow moves, less reps and more weight. Concentrated movements and a couple of supersets. I always like to vary the grip and angles, from week to week.

Monday: Quads

• Leg Press 4×12
• Leg Extensions 4×12
• Squats 4×12
• Walking Lunges 4×12
• Cable Leg Extensions 4×12
• Hack Squats 4×12

Tuesday: Back/Biceps

• Rows 3×10
• Lat Pull Down 3×10
• Cable Rows 3×10
• Bicep Curls 3×10
• Hammer Curls 3×10
• Alternating Bicep Curls 3×10

Wednesday: Off day

• Rest

Thursday: Glutes/Hamstrings

• Glute Kickbacks 4×12
• Leg Curls 4×12
• Bulgarian Split 4×12 (WHAT IS THIS)
• Sumo Squats 4×12
• Kettle Bell Swings 4×12
• Deadlifts 4×12

Friday: Shoulders/Triceps

• Shoulder Press 3×10
• Arnold Press 3×10
• Side Raises 3×10
• Front Raises 3×10
• Tricep Push Downs 3×10
• Tricep Dips 3×10
• Skull Crushers 3×10

Notes:

I do abs 3-4 x a week. Normally in between each exercise, 3 to 4 different types exercises with 3 sets of 15 reps. Cardio Split: I do cardio 6 x a week, either before or after training for about 30 min. I used to do a lot of HIIT but lately I have been focused on incline treadmill and elliptical. That has helped me a lot with developing stronger legs and glutes.

Favorite form of cardio?

Like I mentioned above, I have been doing a lot of inclined treadmill (and I do walking lunges, sumo jumping squats and side runs on the treadmill), and elliptical. On the elliptical machine I like to squat as I go.

It burns and works very effectively for the legs and butt.

What is your approach to nutrition?

I am passionate about it. I even went to Nutrition school to learn more about it. I came to realize that nutrition really is a science that changes everything when we know how to use it properly.

I never call the way I eat a “diet”, but a “lifestyle”. I eat super clean and try to keep my cheat meals at 1 to 2 per week.

Do you bulk and cut or stay lean year round?

I only bulked for my show back in April. I normally stay lean all year round. I am happy with my weight so I will just maintain from now on.

Daily Diet:

• Meal 1: 2 slices of Ezekiel Bread (low sodium) with 2 tbsp. of Almond Butter, 6 Egg Whites and 1 scoop of Isolate Whey Protein
• Meal 2: 1 Sweet Potato, 10 Asparagus and 5 oz. of chicken breast
• Meal 3: 1/4 cup of Quinoa, 1 fillet of Orange Roughy and Salad
• Meal 4: 4 oz. of Ground Turkey Breast, 1 Sweet Potato and 10 Asparagus
• Meal 5: Omelette made with 6 Eggs, 2 slices of low sodium Turkey, Cherry Tomatoes, Onions and Broccoli
• Meal 6: 80g of air popped Popcorn and 2 scoops of Isolate Whey Protein with water

What has been your biggest accomplishment in the fitness field?

I think that changing other people’s lives is my greatest accomplishment. Nothing else can be as great as that. Taking my game to the next level when I thought I was defeated is also an amazing accomplishment.

I proved to myself how great I am and how much my body can do when I am able to control my mind and make it work towards my goals.

What are your best 3 tips for someone looking to reach their goal physique?

1. Believe in your potential.
2. Be patient, nothing happens overnight.
3. Eat in accordance to your goals and remember that without effort there are no results. If you want to have the body you never had, you must do things you’ve never done.

Favorite Quote:

“And if your mind tells you that you can’t, fight it. Don’t let it stop you. Let your conscious being’s voice speak louder than whatever else that lives inside you. Nothing can stop you, absolutely nothing can stop you if you believe that there’s always a stronger side of you and that its voice is so blaring that your weak state of mind will no longer be heard.” – Bella Falconi

Website: www.vitaflexlifestyle.com / www.vitaflexshop.com
Facebook: http://www.facebook.com/Bella-Falconi/
Instagram: http://instagram.com/bellafalconi_fitness

Quick Stats:

Age: 35
Height: 5’10″ – 178 cm
Weight: 210 lbs – 95 kg
Part 1 Interview: Simplyshredded Interview

Transformation story:

As a teenager I was very active playing sports but I never really paid much attention to my diet. I relied on my athleticism to keep me lean and ripped but in comparison to other teenagers in my age group I was always one of the smallest. My lack of size and strength is what made it hard for me to make any of the teams and this was a wake up call for me.

That was the start of the Ulisses Odyssey!

Were there any unique challenges or circumstances that made your transformation particularly difficult?

Yes, as a hardgainer my gains came slow. It was frustrating in the beginning but then I started reading about nutrition and supplementation to acquire the gains! I started to respect my nutrition and dedicated myself to be the best! Why do something if you’re not gonna be the best? What’s the point?

I consider myself a natural born leader so I strive to be the best!

What motivates you to keep going and push harder?

My motivation comes from many different sources. From within to be the best! From my family and friends who believe in what I do. Old school bodybuilders from the golden era and my fans who stay motivated by following my fitness journey.

I surround myself with people that keep me focused and motivated.

What is your next goal? Where do you see yourself this time next year?

I’ve achieved everything I want in the bodybuilding/fitness industry. I’ve won over 10 bodybuilding shows, been in over 50 publications, trained countless of celebrities and I’m the PT Director of Reebok Sports Club. The best gym in Europe!

My next goal is to motivate people on a mainstream commercial level. Most likely a TV show or acting in the near future.

What is your current training philosophy?

My training is based around compound movements as my body responds best to these. I also add in super sets and drop sets to raise the heart rate and build endurance. Finally I always throw in a finisher to exhaust the muscle groups I’m training.

Full Routine:

Monday: Legs

• Barbell Squats 5 sets of 12-15 reps
• Leg Press 5 sets of 12-15 reps
• Calf Raises 5 sets of 12-15 reps
• Leg Extensions 5 sets of 12-15 reps
• Lying Leg Curls 5 sets of 12-15 reps
• Stiff Leg Deadlifts 5 sets of 12-15 reps
• Seated Calf Raises 5 sets of 12-15 reps
• Finisher = Barbell Lunges 100 Reps

Tuesday: Back

• Barbell Deadlifts 5 sets of 12-15 reps
• Weighted Pull-ups 5 sets of 12-15 reps
• One Arm DB Row 5 sets of 12-15 reps
• Cable Rows 5 sets of 12-15 reps
• Lat Pulldowns 5 sets of 12-15 reps
• Back Hyper Extension 5 sets of 12-15 reps
• Finisher = DB Pullover 100 Reps

Wednesday: Chest

• Incline Barbell Bench Press 5 sets of 12-15 reps
• Bench Press 5 sets of 12-15 reps
• DB Fly’s 5 sets of 12-15 reps
• DB Decline Press 5 sets of 12-15 reps
• DB Close Press 5 sets of 12-15 reps
• Finisher = Cable Crossover 100 Reps

Thursday: Shoulders

• Military Shoulder Press 5 sets of 12-15 reps
• DB Lateral Raise 5 sets of 12-15 reps
• Arnold DB Press 5 sets of 12-15 reps
• DB Front Raise 5 sets of 12-15 reps
• DB Posterior Raise 5 sets of 12-15 reps
• DB Shrugs 5 sets of 12-15 reps
• Finisher = Upright Rows 100 Reps

Friday: Arms

• Barbell Curls 5 sets of 12-15 reps
• Reverse Barbell Curls 5 sets of 12-15 reps
• Close Grip Barbell Press 5 sets of 12-15 reps
• DB Hammer Curls 5 sets of 12-15 reps
• Cable Tricep Extensions 5 sets of 12-15 reps
• Preacher Ez Bar Curl 5 sets of 12-15 reps
• Body Weight Dips 5 sets
• Finisher = Lying Supinated DB Curls

Saturday: Wild Card Day!

• Pick a lagging body part and smash it again!

Sunday: Off Day

• I usually go to church with my protein shake in my hand

Favorite form of cardio?

I respond well to HIIT Cardio. I do 15 mins of it after my workouts. I did a DNAFit test recently and it showed that my body responded well from short bursts of explosive training.

List your cardio routine:

15 mins HIIT Cardio session on the Treadmill or Stair Master. 1 min run & 1 min walk split. To increase intensity I reduce my rest time to 45 sec or 30 sec based on how I’m feeling.

What is your approach to nutrition?

Nutrition is key! You cannot have a shredded aesthetic physique at this level without proper nutrition. For me “nature is nutrition” so I try to eat a lot of organic foods. I’m big on micro-nutrients, natural herbs and supplements. I stay lean year round. It’s better for me as I have appearances, photo shoots and tours every other month. I usually have a weight buffer zone that I stay within so I can diet down in a week or two if needed for an appearance.

Daily Diet:

• Meal 1: 40g Whey Isolate Protein and a cup of Green Tea
• Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s
• Meal 3: 40g Whey Isolate Protein
• Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice
• Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil
• Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C
• Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
• Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine

What has been your biggest accomplishment in the fitness field?

I have so many to choose from but If can be sincerely honest, I’d have to say my fans & clients. The most satisfying feeling is to know that you can impact or change someone’s life by inspiring them to live a healthy lifestyle.

To see the happiness in my clients face when they see progress with my diet and training plans is priceless.

What are your best 3 tips for someone looking to reach their goal physique?

1. Visualization – Visualize the physique you want and set goals. Setting goals is the 1st step towards success!
2. Stay driven – Give 110% every time you walk into the gym. Consistency is vital so never give up!
3. Nutrition – Don’t disrespect your workout by eating junk! Stay true to your nutrition and maintain a balanced diet!

Favorite quote?

“There are some people who live in a dream world, and there are some who face reality; and then there are those who turn one into the other.” — Douglas Everett

Website: www.ulissesworld.com/
Facebook: www.facebook.com/Ulisses/
Instagram: www.instagram.com/ulissesworld
Twitter: www.twitter.com/ulissesworld
Youtube: www.youtube.com/ulissesworld

Quick Stats:

Age: 22
Location: Carinthia/Austria
Height: 5’4” – 163cm
Weight: 110 lbs. – 50 kg

How did you get started with bodybuilding?

I have been involved in sports my whole life including horseback riding, gymnastics and athletics. Even as a child I couldn’t sit still as I was either outside running around or playing games with my friends. I started training about 2-3 years ago with a pretty intense workout split. I was very focused back then and still am now and I remember falling in love with the results. There was an upcoming fitness competition which caught my attention as this was something I had always wanted to do. So I decided to enter it and I ended up placing first!

After this great achievement I knew that all the hard work had paid off.

Where does your motivation come from?

I am really motivated by other fitness models in the industry including India Paulino, Ashley Kaltwasser and Larissa Reis. All that they have achieved is very inspiring and I hope to one day reach that level too. The other thing that helps keep me motivated and driven is my positive mind set. It has really helped me achieve my goals much faster by keeping me more focused.

At the end of the day life is too short so chase your dreams!

What workout routine has worked best for you?

Full Routine:

Monday: Legs

• Leg Extensions 5×10
• Single Leg Curls 3×10
• Reverse Hack Squats 3×12
• Leg Press 3×12
• Lunges 5×20 steps

Tuesday: Arms

• Tricep Extensions 4×10
• Dumbbell Curls 4×10
• Skull Crushers 4×10
• Hammer Curls 4×10
• Supinated Bicep Curls 3×10
• Tricep Dips 3×10

Wednesday: Off

• Rest day

Thursday: Back

• Pull-ups 3×10
• Lat Pulldowns 3×10
• Single Arm Rows 3×10
• T-Bar Rows 3×10
• Shrugs 3×10

Friday: Chest/Abs

• Incline Bench 3×12
• Push Ups 3×20
• Single Arm Fly’s 3×10
• Weighted Crunches 5×10
• Hanging Leg Raises 3×10

Saturday: Off

• Rest Day

Sunday: Shoulders

• Shoulder Press 4×10
• Lateral Raises 4×10
• Rear Delt Raises 4×10
• Upright Rows 4×10

What are you most proud of?

That I can inspire other people including young girls who are trying to incorporate the fitness lifestyle. This makes me very proud and motivates me even more. I try to help them as best I can.

I am also very proud of the physique I have achieved and the level of discipline I have.

Have you had any obstacles towards achieving your goal physique?

The obstacles are the people who leave negative and hateful comments on my photos.

At first it use to get to me however now I just ignore it and if anything use it as motivation to excel even more.

What is your diet like?

Daily Diet:

• Meal 1: Oatmeal with Coconut Flakes, Honey, 1 glass of Water & 1 serving of BCAA’s
• Meal 2: 1 serving of Nuts (Almonds/Cashews)
• Meal 3: Grilled Chicken or Fish with Potatoes, Vegetables & 1 serving of BCAA’s
• Meal 4: 1 Banana and/or Dextrose
• Meal 5: Whey Protein shake, 1 serving of BCAA’s & Smoked Salmon
• Meal 6: Tuna Salad & Casein Protein

What is your supplementation like?

• Whey Protein Isolate
• Casein Protein
• Creatine
• BCAA’s
• L-Carnitine
• Pre Workout Booster
• Multivitamin’s
• Fish Oil

Favorite Quote?

“Either I will find a way or I will make one”

Facebook: www.facebook.com/StephanieDavisAustria?fref=ts
Website: www.stephanie-davis.com
Instagram: @stephaniedavisfitness

Quick Stats:

Age: 27
Height: 6’1” – 185 cm
Weight: 195 lbs. – 88 kg

Transformation story:

In high school I was 6’1” – 150 pounds and had a deep passion for basketball, I lived for it! I didn’t have a healthy lifestyle as I would eat chips, burgers and pizza on a daily basis. I looked like a walking skeleton. People always reminded me of how skinny I was. It didn’t bother me much but after hearing it for so long, it definitely affected my self-esteem. Although at the time Basketball was my sport and as long as I could score on the basketball court, I was satisfied. Upon graduating from high school, I made it a mission to put on some muscle. FLEX magazines always stood out whenever I was at the grocery store, so one day I decided to pick one up.

I started following workouts, proper form and diet to a T, results came quicker than I expected and I guess that’s how it all started.

Where does your motivation come from?

The people who are inspired by me to live a healthier life motivate me to be the best I can be. Also with the help of the Hollywood media platform and social media I’ve been able to reach and inspire many.

Imagine how much energy these people are sending back my way. It’s unlimited energy and motivation.

What is your life like now that you’ve made a transformation?

My life is as amazing as it was before my transformation. I just didn’t know it back then because I thought the body would make life more amazing. The body comes with its perks but during my transformation I learned that the body is just an extension of me, the person. With or without the body, I will conquer as long as I have the right mindset. It’s important to appreciate the beginning or pre-transformation. Your beginning inspired the transformation. That’s one reason I respect beginners and get inspired when I see them getting started.

“Life is rough but we’re equipped with the tools to succeed” – Max Philisaire

What is your next goal? Where do you see yourself this time next year?

The goals have been set and are in motion. Next big project to complete on the list is my short film I wrote inspired by military war veterans like myself.

It’s in pre-production and I would like to have it complete by next year, circulating it through the film festivals worldwide.

What is your current training philosophy?

I keep things simple. Easier to filter BS and distractions that way. I don’t talk a lot about fitness. I prefer taking knowledge into the gym and using trial and error to perfect a routine, form or results. Stop talking. Shut your mouth. Sometimes you have to tell yourself and your workout partners that. More time, focus and energy should go into proper execution and form of the exercise. New exercises, new toys, no problem. They are cute. Lots of options. But too many options can be overwhelming and confusing at times. Keep it simple with basic movements and form. Your body will have no choice but to adapt and overcome which equals results.

Full Routine:

Monday: Shoulders

• Machine Shoulder Press 3×10
• Dumbbell Press 4×10
• Smith Machine Press 4×10
• Upright Row 4×10
• Bent Lateral Raise 4×10
• Front Raise 4×10
• Lateral Raise 4×10
• Dumbbell Shrugs 8×10

Tuesday: Biceps/Triceps

• Pull Up 4×10
• Barbell Curl 4×10
• Machine Preacher Curl 4×10
• Dumbbell Curl 4×10
• Cable Rope Hammer Curl 4×10
• Reverse Barbell Curl 4×10
• Wrist Curl 4×10
• Close Hand Incline Push Up 4×10
• Cable Rope Push Down 4×10
• Seated Dumbbell Overhead Ext 4×10
• Cable Bar Push Down 4×10
• Cable Kickback 4×10

Wednesday: Chest

• Push Ups 1×30
• Barbell Chest Press 5×10
• Incline Dumbbell Press 4×10
• Low Cable Cross Over 4×10
• Incline Dumbbell Fly 4×10
• Machine Wide Press 4×10

Thursday: Back

• Pull Ups 6×10
• Dead Lifts 5×10
• Lat Pull Down 4×10
• Dumbbell Row 4×10
• Seated Cable Row 4×10
• T-Bar Row 4×10

Friday: Legs

• Leg extension 6×10
• Leg Press 4×10
• Squats 4×10
• Hack Squats 4×10
• Leg Curls 4×10
• Standing Calf Raise 4×10
• Seated Calf Raise 4×10

Saturday: Off

• Rest day

Sunday: Off

• Rest day

Favorite form of cardio?

I hate cardio. I find it boring and hate the fact that it burns so many calories but it’s important for my cardiovascular system and aesthetic look. I like running and doing sprints uphill at Runyon Canyon because it reminds me of good times in Army Boot Camp. Basketball also tickles my fancy as I stated before. There are many different types of cardio to choose from.

Experiment and customize your own workout. At the end of the day it’s your body, your rules.

What is your approach to nutrition?

Genetically I’m a lean guy and I also like to lean bulk. I don’t train or eat like someone training for definition. I train and eat like I’m bulking. That is why it’s important to take your genetics into account and use trial and error with the research you’ve done. How I eat or train will not work for everyone. The no B.S mentality will. Use it.

Daily Diet:

• Meal 1: Weight Gaining Shake
• Meal 2: 10 Egg Whites and a bowl of Oatmeal
• Meal 3: Weight Gaining Shake
• Meal 4: Pasta and Meat Sauce
• Meal 5: Weight Gaining Shake
• Meal 6: Chicken/Turkey Sandwich
• Meal 7: Weight Gaining Shake
• Meal 8: Chicken Breast and Pasta/Vegetables
• Meal 9: Fruits and Nuts

What has been your biggest accomplishment in the fitness field?

Aside from the fulfilment of inspiring and motivating others, becoming an EHPlabs sponsored athlete was a blessing.

Truly honored they chose me to be their spokesperson. Running shirtless in a Pepsi NFL commercial was pretty awesome as well.

What are your best 3 tips for someone looking to reach their goal physique?

1. Take your genetics into consideration. It’s impossible to achieve the exact same lats, abs or chest as some of the people you look up to. Be realistic about what you can genetically achieve and focus on maximizing your potential instead of achieving someone else’s look.
2. Don’t play with distractions. They will sabotage your potential and destiny. Stay focused and remove anything or anyone that doesn’t allow for more focus, mental and spiritual growth.
3. Do it for more than just a personal goal. Start with a personal goal but use your results to help others. Everything you achieve is with the help of someone. Pass it on. You will get further, not to mention it’s your responsibility to help others.

Favorite Quote:

I don’t have a favorite quote since different ones cover different topics and none are more important than the other but I will say that LOVE conquers all. Use love in everything that you say and do. The other option is death. Choose wisely. Much respect and love to you and thanks for reading. Peace!

Website: www.hollywoodbodyclub.com
Facebook: www.facebook.com/maxphilisairepage
Youtube: www.youtube.com/madleo432
Instagram: www.instagram.com/maxphilisaire