RECENT POSTS

Why It’s Important To Not Just Rely On Bodyweight As A Measurement Of Progress


I ask all my clients for the following each week:
1. Weight difference since last week
2. Waist measurement/how your clothes feel
3. Energy levels
4. Strength and performance in the gym
5. Sleep quality
6. Hunger levels (up or down)
7. I need to know about anything which might impact any of these things
8. If you want to make any changes in terms of your diet, workout program etc.

9. And most importantly -> photos from the front, side and back in a bathing suit or similar type of clothing.

The problem with weight is that it’s just a number on the scale. It’s a quantitative measurement, not qualitative. It doesn’t necessarily tell the whole story. You could be gaining muscle and loosing fat at the same time which would show no change in scale weight.

I am a perfect example. There is exactly 18 months between the two photos. The difference in body weight…1.5 pounds.

the importance of taking photos

How to perform stomach vacuums and train the transverse abdominals


https://www.youtube.com/watch?v=qhNyCKjS6B8

In this video, I explain and demonstrate how to properly perform stomach vacuum’s.

The abdominals are comprised of two sets of muscles. The rectus abdominals (which is the 8 pack that most people associate with abs) and the transverse abdominals (which is almost like your body’s internal seat belt). The transverse abdominals role is to keep your stomach tight and keep your organs in place.

Exercises like sit ups, crunches, leg raises etc. train the rectus abdominals. The only exercises that train the transverse abdominals are stomach vacuums and planks.

Some photos from a recent photoshoot I had and some advice from me


Here are some photos from a recent photo shoot I had.
To all the young guys who follow my page, here is some advice from me. Bodybuilding is an extremely expensive sport. I spend close to $2000/month on food. Then add in the cost of a gym membership, supplements, a coach. It adds up fast. I highly recommend sending some photos to an agency and trying to get signed. You can make a lot of money doing some part time modelling on the side. Most agencies are short on men and need guys for bridal and fashion run ways. Especially muscular guys.
Learning how to walk a run way is also great practice to get confident walking and posing in front of people. Learning how to walk on a runway made me a much better bodybuilder by making me much more comfortable when I was posing on stage.

Update from me – my current diet and training program


It has been 7 weeks from my show so I am overdue for giving everyone an update on how things are going.

My conditioning was great at my show but I lacked size so my plan is to take the entire year off and put on 20-25 pounds. I have put on about 10 pounds since my show. Things are going along great. I am slowly putting on muscle and staying lean. My quad measurement increased 1 inch on both legs and my chest measurement has increased 1.5 inches with no change to my waist measurement since my show so I know I am on the right track.

Here is a photo I took this morning after waking up and having a cup of coffee.

For those that are curious, this is what my current diet and training looks like:

Workout split
Day 1- Chest/ Bis
Day 2- Legs (volume)
Day 3- Back/ Tris
Day 4- Cardio/Abs 1
Day 5- Legs (heavy)
Day 6-Shoulders/Traps/Arms
Day 7- Cardio/Abs 2 or completely off

Diet
On day 2 (legs volume) I have a re-feed day where anything goes. I keep fat as minimal as possible and eat as much protein and carbohydrates as I can. A sample day might look something like this:
Meal 1 Protein pancakes made from oatmeal, egg whites, stevia, cinnamon and sea salt blended together. Along with a grapefruit on the side
Meal 2 Brown rice pasta with a red tomatoe sauce and 2 cans of tuna
Meal 3 A massive bowl of white rice with a chicken breast, green onions, celery and carrot strips mixed in. Seasoned with soy sauce
Pre workout A massive bowl of oatmeal with whey isolate mixed in
Post workout A massive bowl of rice krispies cereal with a vanilla whey isolate protein shake poured over top
Meal 4 crab cakes’ made by mixing a can of canned crab with oatmeal, eggs whites and sea salt and pan frying
Meal 5 A big bowl of fat free cottage cheese or greek yogurt with a baked sweet potato covered in sugar free ketchup

All other training days training days
1. 500ml egg white
100g oatmeal
2 whole lemons

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200r chicken or turkey breast
100g brown rice
100g spinach, kale or lettuce

4. 30g whey isolate
30g vegan protein powder
50g oatmeal
10g flax seed

DURING WORKOUT: 30g BCAA

POST WORKOUT
1 scoop (30g) whey isolate
30 grams waxy maize carbohydrate powder
greens powder

5. 1 can tuna
50g oatmeal

6. 200r chicken or turkey breast OR 300g 0.4% dry cottage cheese
3 whole eggs
100g spinach, kale or lettuce

Rest days and cardio/ab days
1. 500ml egg white
10g psyllium husk + 10g cocoa powder + 10g flax seed + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200g beef liver
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 30g whey isolate
30g casein protein powder
25g walnuts

DURING WORKOUT: 30g BCAA <- Note this shake will be removed on day 7 that I take completely off

POST WORKOUT <- Note this shake will be removed on day 7 that I take completely off
1 scoop (30g) whey isolate
15g hemp seeds

5. 1 can tuna
10g coconut oil
10g psyllium husk + greens powder + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

6. 200r chicken or turkey breast
3 whole eggs
100g spinach, kale or lettuce

Today’s chest and bicep workout


Exactly 4 weeks ago today was my show. The last 4 weeks I have given my body a bit of a break and a chance to recover. I was still training everyday and eating clean, but more just going through the movements and not pushing the food volume.

Today marks day 1 of my offseason where I am really going to start hitting it hard and try to put on 1-2 pounds per week. I am ready and excited to hit it hard.

My workout split will be as follow:
Day 1- Chest/ Bis
Day 2- Legs (volume)
Day 3- Back/ Tris
Day 4- Cardio/Abs 1
Day 5- Legs (heavy)
Day 6-Shoulders/Traps/Arms
Day 7- Cardio/Abs 2 or completely off

Today’s chest and bicep workout:
CHEST/BICEPS
Incline dumbbell presses 3 sets (6-8 reps)
Flat barbell press 3 sets (6-8 reps)
Pec Deck Flys 3 sets (8-10 reps)
Machine incline chest press/cable cross overs super set 3×10/3×10

Ez-bar standing bicep curls 3 sets (6-8 reps)
Incline hammer curls (both arms at same time) 3 sets (8-10 reps)
Machine bicep curl 3 sets (8-10 reps) *Each set is a drop set

Outcome from my show and my future competition/diet/training plans


Outcome from my show and my future competition/diet/training plans

Based on how they moved us, I would guess that I will get 6th or 7th. It was a great show and very competitive.

I am really proud of the package I brought to the stage. Everything went perfectly with my final peak week protocol. I’ll post up some photos once I get them emailed to me from the photographer. I have never pushed my conditioning so hard. It was by far the driest and leanest I have ever been.

However, what I lacked was size. Tomorrow it’s back to work. I am going to take a year off to put on some size and do the same show again next year.

Diet:
I am going to slowly reverse diet myself out of my pre-contest diet with the goal of gaining one pound per week. I am taking a whole year off to make improvements so I want to maintain my conditioning and not balloon up. This is what my current training and non training day menu will look like:

Training days
1. 500ml egg white
100g oatmeal
2 whole lemons

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200r chicken or turkey breast
100g brown rice
100g spinach, kale or lettuce

4. 30g whey isolate
30g vegan protein powder
50g oatmeal
10g flax seed

DURING WORKOUT: 30g BCAA

POST WORKOUT
1 scoop (30g) whey isolate
30 grams waxy maize carbohydrate powder
greens powder

5. 1 can tuna
50g oatmeal

6. 200r chicken or turkey breast OR 300g 0.4% dry cottage cheese
3 whole eggs
100g spinach, kale or lettuce

Rest days
1. 500ml egg white
10g psyllium husk + 10g cocoa powder + 10g flax seed + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 200g beef liver
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash

3. 30g whey isolate
30g casein protein powder
25g walnuts

DURING WORKOUT: 30g BCAA <- Note this shake will be removed on day 7 that I take completely off

POST WORKOUT <- Note this shake will be removed on day 7 that I take completely off
1 scoop (30g) whey isolate
15g hemp seeds

5. 1 can tuna
10g coconut oil
10g psyllium husk + greens powder + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency

6. 200r chicken or turkey breast
3 whole eggs
100g spinach, kale or lettuce

Training:
I am going to ease off the high volume training and spend the next 4 weeks on training split where I am lifting weights 4 days per week, doing cardio and abs 2 days per week and taking 1 day per week completely off.

Day 1: Upper body and cardio
Day 2: Legs
Day 3: Abs and cardio
Day 4: Upper body and cardio
Day 5: Legs and ploys
Day 6: Abs and cardio
Day 7: Completely off

After the 4 week de-load I will start training 6 days per week again with the following training split:

Day 1: Legs heavy
Day 2: Chest shoulder triceps abs heavy
Day 3: Back biceps heavy
Day 4: Legs volume
Day 5: Chest shoulder triceps abs volume
Day 6: Back biceps volume
Day 7: Completely off

Photos after getting spray tanned and from the athletes meeting


I just got home from getting a spray tan and the athlete’s meeting. I asked the spray tan girl to take a photo of me after she was done. I look ridiculously dark in regular lighting but there are very bright lights on stage. I would get washed out on stage if I didn’t have such an aggressive spray tan.

IMG_4264

These are a few of the friends I made at the gym who helped push me throughout my contest prep:

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