Height: 5’11” – 180 cm
Weight: 194 lbs – 86 kg
How did you get started with bodybuilding?
Well I have always idolized the physiques of characters in comic books and action figures that I played with as a child. Back then I was your typical 140 pound teenager who used to think it was impossible to put on muscle mass. Eventually I got fed up with my self-image. I always envisioned myself with a well built, superhero like body and after looking in the mirror one day I said NOW IS THE TIME. I started off by doing a lot of plyo-metric exercises in my bedroom till I made my first paycheck and bought myself a bench press and weight set. It wasn’t long till I outgrew it and then joined a local gym. That was the moment where I knew I would take my training to the next level.
Everything just fell into place; my vision became a reality and ultimately a very healthy hobby.
Where does your motivation come from?
My motivation comes from all the people I have inspired to exercise. The same people who send me emails saying they have lost 20lbs or joined a gym because of me. I feel as if I have a duty/obligation to these people and that is my motivation. This is what pushes me to go to the gym and diet every day.
It’s a great feeling and it is the reason I will continue to promote a healthy lifestyle for the rest of my life.
What workout routine has worked best for you?
The best routine for my particular body has always been heavy weights mixed with high reps. This is how I was able to pack on dense muscle to my lean frame.
- Deadlifts 5×11-13
- Lat Pull Downs 4×11-13
- Bent Over Barbell Rows 4×11-13
- Underhand Pull Ups 3×11-13
- Seated Cable Rows 4×11-13
- Overhand Pull Ups 1 set to failure
- Incline Dumbbell Fly’s 4×11-13
- Incline Barbell Bench Press 5×11-13
- Machine Fly’s 4×11-13
- Bench Press 5×11-13
- Cable Fly’s 3×11-13
- Decline Machine Press 4×11-13
- Push Ups 1 set to failure
- Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)
- Leg Press 5×11-13
- Leg Extensions 5×11-13
- Lying Leg Curl 5×11-13
- Donkey Calf Raises 6×11-13
- Squats 4×11-13
- Walking Lunges to failure
- Seated Preacher Curls 4×11-13
- French Curls (on decline) 5×11-13
- Standing Hammer Curls 4×11-13
- Tricep Pushdowns 5×11-13
- Heavy Barbell Curl 3×11-13
- Seated Overhead Tricep Extensions 3×11-13
- Cable Crunches 4×11-13
- Arm & Leg Raises With Exercise Ball 4×11-13
- Alternating Leg Ups 4×11-13
- Running Plank 4×11-13
- Torso Twist with Medicine Ball 4×11-13
- Alternating Toe Touches 4×11-13
- Hanging Leg Raises 1 set to failure
- Dumbbell Shoulder Press 5×11-13
- Seated Dumbbell Side Raises 5×11-13
- Seated Dumbbell Front Raises 3×11-13
- Barbell Shrugs 4×11-13
- Barbell Standing Military Press 4×11-13
- Standing Dumbbell Arnold Presses 3×11-13
When trying to cut down do you prefer to use HIIT or just normal cardio?
HIIT seems to work best for my body type (ectomorph). Conventional cardio usually gives me a very undesirable “flat” look and is just plain boring to me. My HIIT cardio routine consists of a 1 minute sprint on an incline followed by a 1 minute walk, repeat for 20-30 minutes.
This is also fun to do on the stair master or spin bike. I try to keep my cardio interesting and do a combination of all three throughout the week!
What is your approach to nutrition?
I follow a high protein and high fat diet. I noticed my body responds best this way. I also like putting a majority of my carbohydrates in the first 3 meals (before my weight training session). After training I remove a majority of my carbs and increase the fats.
- Meal 1: 1/2 lb. of Lean Chicken or Turkey or 8-10 Egg Whites, with 1/2 a cup of Oats
- Meal 2: 1/2 lb. of Red Meat & 1 cup of White Rice
- Meal 3: 1/2 lb. of Fish & a large Potato
- Meal 4: Protein Shake
- Meal 5: 1/2 lb. of Fish, with Asparagus or Broccoli
- Meal 6: 1/2 Lean Protein Chicken or Turkey or 8-10 Egg Whites, with some Egg Yolks or Almonds
What has been your biggest accomplishment in the fitness field?
My biggest accomplishments are winning 3 IFBB Pro League titles and qualifying for the Mr. Olympia 2 consecutive years in a row. I am also very proud of the fact that I been featured in multiple spreads in magazines such as Muscle & Fitness, and FitnessRX for men.
I am also very fortunate to be the first men’s physique athlete signed to GAT supplements and most importantly I am blessed to inspire so many people to follow their personal fitness goals.
“I became a beast to rid myself the pain of being a man”