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The Shredded Couple: Michael & Chelcea Gonzales Talk With Simplyshredded.com

Quick stats

Michael:

  • Age: 30
  • Height: 5’10” – 178cm
  • Weight: 170lbs – 77kg (Off season: 185lbs – 84kg)

Chelcea:

  • Age: 29
  • Height: 5’7” – 170cm
  • Weight: 128lbs – 58kg

1

How did you get started with bodybuilding?

Michael:

I’ve always been an athlete growing up. I went to college to play Division I soccer at Wofford College in Spartanburg, SC. That’s where I actually started to lift weights and fell in love with transforming my body. Lifting was just a hobby until I was challenged to do a fitness competition in 2011 after tearing my Achilles in a soccer game. Ever since then, I’ve been serious on pairing nutrition and training to accomplish my goals in fitness.

Chelcea:

The day I decided I was going to stop looking up to the women that had amazing, desirable physiques and become one. I have been in the gym most of my life but not until I actually started lifting with my, now, husband and soon did my own research did I actually know what I was doing. I was always a bit intimidated by the weight room and stuck to the cardio machines. I had no idea that strength training was so beneficial to a woman’s physique and could shape me the way I had always wanted.

The toughest part was actually putting on the muscle to achieve that look, but I fell in love with the hard work.

2

Where does your motivation come from?

Michael:

My motivation comes from my wife Chelcea Gonzales. When we first met she was one of those cardio bunnies. She finally caved into weight training in 2010 and has made some huge strides since she competed in her first show. Just watching her train and push herself daily keeps that fire lit inside me to continue growing.

Chelcea:

My biggest motivators are my clients and the relentless posts everyday from others in fitness. In the competition and fitness world it seems like there is always someone bigger and better. The posts everyday keep me on my game.

I strive everyday to be the person others look up to and get motivation from.

3

Photography: Paul Buceta

What workout routine has worked best for you?

Michael:

Monday: Legs

  • Lunges – 10 basketball court lengths down and back 20lbs dumbbells
  • Leg Extension 5×12
  • Squats 2×20, 4×10, 2×5, 2×10, 2×20
  • *Bulgarian Split Squat 5×12
  • *Box Jumps 5×10
  • Leg Curls 5×12
  • *Sumo Deadlift 2×20, 4×10, 2×5, 2×20
  • *Barbell Box Step Ups 10×10

*Superset

Tuesday: Chest/Calves

  • *Incline Bench 1×15, 4×10, 2×5
  • *Decline Pushups 7×15
  • Flat Bench 1×15, 4×10, 2×5
  • *Incline Fly’s 4×10
  • *Fly’s 4×10
  • *Decline Fly’s 4×10
  • Dips 100 reps
  • Donkey Calf Raise 10×20
  • Seated Calf Raise 5×10

*Superset

Wednesday: Shoulders

  • *Shoulder Press 5×10
  • *Up right Rows 5×10
  • *DB Lat Raises 5×10
  • *DB Front Raises Palms Up 5×10
  • *DB Front Raises Thumbs Up 5×10
  • *Db Front Raises Palms Down 5×10
  • Cable Rope Pulls toward neck 5×10
  • DB Lat Raise on Incline Bench 5×10

*Superset

Thursday: Arms/Calves

  • *Dips 5×20
  • *DB Curl 5×15
  • *Incline Skull Crusher 5×12
  • *Wide Grip Ez-Bar Curl 5×12
  • *Single Arm Tricep Cable Pulldown 5×15
  • *Single Arm Preacher Curl with Twist- 5×15
  • *Single Arm Tricep Cable Kickbacks 5×15
  • *Concentration Curls 5×10
  • Donkey Calf Raise 5×10
    Seated Calf Raise 10×20

*Superset

Friday: Legs

  • Lunges – 10 basketball court lengths down and back 20lbs dumbbells
  • Leg Extension 5×12
  • Squats 2×20, 4×10, 2×5, 2×10, 2×20
  • *Bulgarian Split Squat 5×12
  • *Box Jumps 5×10
  • Leg Curls 5×12
  • *Sumo Deadlift 2×20, 4×10, 2×5, 2×20
  • *Barbell Box Step Ups 10×10

*Superset

Saturday: Back/Calves

  • Pull ups 5xMax
  • *Wide Grip Lat Pull Down 5×12
  • *Underhand Grip Pull Down 5×12
  • *T-Bar Row 5×10
  • *Lower Back Extension 5×10
  • *Single Arm Seated Cable Row 5×10
  • *Donkey Calf Raise 5×10
  • *Barbell Row 5×10
  • *Seated Calf Raise 5×10
  • Deadlifts 1×20, 5×10

Sunday: Plyo/Abs/Circuit

  • Box Jumps 3×10
  • Cable Crunches 3×10
  • Jump Rope 3×10
  • Russian Twists 3×10
  • Lateral Jumps 3×10
  • Toes to Bar 3×10

4

Chelcea:

Monday: Back/Posing

  • Lat Pull Down Burnout 1×1
  • Close Grip Pull Ups 5×3
  • Under Hand Barbell Rows 15×3
  • *Lat Pull Down 8×3
  • Reverse Close Grip Lat Pull down 12×3
  • *T-Bar Row 3×10
  • T-Bar Close Grip Row 10×10
  • 30 min Quarter Turns

*Superset

Tuesday: Delts

  • *Dumbbell Side Lateral Raises 15×3
  • Rear Delt Reverse Raises 20×3
  • *Seated Arnold Press 15×4
  • DB Hammer Grip Cross Your Hearts – (Raise Single arm DB with hammer grip across your body, almost like a hammer curl but keep your arm tight) 12×4
  • *Cable Upright Rows Close 20×3
  • Bent over 45 Degrees Lateral Raises 10×3
  • *Barbell Cleans 10×3
  • Plate Twists (Hold out plate in front of you like a steering wheel, rotate left to right)1 min x3

*Superset

Wednesday: Legs

  • Squats on Smith Machine 15/12/10/8/8×5
  • *Hack Squats on machine 10×5
  • *Deep Squat Jumps on/off Bench 10×5
  • Step Ups 10×5
  • *Leg Extensions 15×5
  • Lying Leg Curls 15×5
  • *Single Leg Extensions 12×3
  • Single Leg Lying Leg Curls 15×3
  • 30 min physique posing

*Superset

Thursday: Abs Circuit

  • Hanging Knee Raises 20×6
  • Lying Hip Curls 20×6
  • Roman Chair 20×6
  • Hanging Toes to Hands 20×6
  • Cable Crunches 20×6
  • 30 min posing practise

Friday: Arms

  • Cable Press Downs 20×2
  • Rope Cable Pushdowns 10×3
  • Close Grip Bench 8×3
  • *Overhead Dumbbell Extension 15×3
  • Dumbbell Kickbacks 12×3
  • Barbell Curls 12×3
  • Seated Hammer Curl 10×3
  • Incline Bench Lying Curls 12×3

*Superset

Saturday: Rest

  • Recovery

Sunday: Boot Camp/posing

  • Boot Camp Circuit
  • 1 hour of posing

6

What is your diet like?

Michael:

Right now I’m just eating clean(ish) maintaining my size while I get ready for my next contest prep.

  • Meal 1: 2 oz. Cream of Rice, 1 ½ Scoops FA Prime Protein & 0.75 oz. Cracknut Butter
  • Meal 2: 3 oz. Brazilian Nuts, 4 oz. Chicken Breast, 4 oz. Green Beans & 3 oz. Carrots
  • Meal 3: 6 oz. Ground Turkey (93% lean), 3 oz. Quinoa, 3 oz. Cabbage, 2 oz. Tomato Sauce & 1tsp Coconut Oil
  • Meal 4: 4 oz. Chicken Breast, 2 oz. Lentils, 3 oz. Carrots, 5 oz. Celery, 2 oz. Onion & 1 oz. Coconut Oil (Combine and make a soup or sautéed dinner)
  • Meal 5: 1 oz. Coconut Flour, 1 oz. Cracknut Butter, 4 Egg Whites, 1 scoop FA Prime Protein (Combined for protein pancakes)
  • Meal 6: (Post workout) 2 scoops FA Prime Protein & 1 Apple

9

Chelcea:

I keep a pretty clean diet but have one day a week that stays dirty. The toughest part was avoiding the convenience of packaged or fast food. Eliminating that through packing my foods for the day was tough at first but now a habit. I am also a certified nutritionist and play with food a lot to get it to taste like fun.

  • Meal 1: Muscle Mush Shake (Raw Almonds, Chia Seeds, an Apple, Protein Powder – 1 scoop and Rolled Oats)
  • Meal 2: Chicken Breast, Light Skinless Meat, cooked Lentils, Pepper, Green or Red chopped
    Salsa and Chile powder
  • Meal 3: Natural Peanut Butter, Chicken Breast, Light Skinless Meat and Raw Carrot
  • Meal 4: Turkey, 2 whole Eggs, Brown Rice, Green Beans and 1 tbsp. of Soy Sauce
  • Meal 5: Fage Brand Greek Yogurt 0% with ½ scoop of Protein Powder

7

Photography: Paul Buceta

Favorite Quote?

Michael: “To give anything less than your best, is to sacrifice the gift” ~ Pre

Chelcea: “Wanting to be someone else is a waste of the person you are.” ~Marilyn Monroe~

10

Bodyspace: CptFantastic (Michael) & boogysmalls (Chelcea)
Website: www.OneEightyLifestyle.com
Facebook: CptFantastic (Michael) & boogysmalls (Chelcea)

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