How did you get started with bodybuilding?

Throughout highschool, i was always an extreme ectomorph. I could eat anything and
not put on fat, muscle, or weight, or so i thought. I was always fascinated with
bodybuilding but lacked the motivation to start training hard until after i was done with
my final year of school and exams were completed – it was time for a lifestyle change.
My brother was training for the last year and i was very impressed by his progress, and
joined up at my local gym. I had absolutely no idea about anything gym-related, and it
took months and months of research to know exactly what to do and how to go about
my training and eating. However most important, to this day is that i always go with
how my body feels. I don’t care if a piece of paper tells me I have to do 10 sets on
shoulders today and that’s that- if i feel i could do more reps or more sets, i will.

If you’re not hurting, you’re not training hard enough. Think with the mind; think of the
pain as means for eventual pleasure

What is your diet like?

Diet is by far the most important aspect to achieving the body you want. Initially, when
i was unfamiliar with proper dieting i would just eat anything i wanted to, fast food, etc.
I could get away with this as i have an extremely fast metabolism. Note that one size
does not fit all. Even though I was remarkably skinny my whole life, my fast
metabolism proved to be very helpful in bodybuilding as i was able to bulk whilst
staying lean. What may initially seem as a detrimental factor in gaining size, that is –
my lightning fast metabolism – has proved to be highly useful in achieving the body i
have today. However, if you do not share my body type and metabolism, you will not
get away with relaxed dieting, it’s as simple as that. That’s not to say my diet was
always relaxed – that was the first year.

The second and third year is when i put my diet into overdrive; and with that came the
most immense changes in my physique. I have been on what i would call a clean bulk
for the last 2 years, and if i want to do a cut, i would do a mini-cut. Cut carbs for a
week, then carb up to get tightness and fullness for a particular event i want to look at
my best in.

Cutting Diet:
Meal 1-
>Oatmeal
>Protein shake
meal 2-
>8 eggs. eat the yolks
>Small portion of brown rice
meal 3-
>200g tuna, with broccoli and spinach mixed with it
meal 4- (Preworkout)
>Steak/kangaroo meat and whole meal pasta
Workout…
meal 5- (Post-workout)
>Whey post workout – get about 40g protein in
meal 6-
>Boiled chicken
meal 7-
>Salmon, sardines
meal 8-
>400g Cottage cheese 20 mins before bed.

What is your training routine

Monday: Chest & Calves

 4 sets of incline dumbbell press, 8-10 reps

 3 sets of bench press, 8-10 reps
 3 sets of incline flies, 8-10 reps
 3 sets of chest dips until failure
 2 sets of standing calf raises until failure
 2 sets of donkey calf raises until failure

Tuesday: Legs

 4 sets of squats 8-10 reps

 3 sets of leg press
 3 sets of leg extensions
 3 sets of stiff-legged deadlifts suppersetted with leg curls

Wednesday: Biceps & Triceps

  4 sets of chin-ups suppersetted with barbell curls
 3 sets of 21′s
 3 sets of close-grip bench press
 4 sets of pulldowns
 3 sets of skullcrushers

Thursday: Shoulders

 4 sets of miliatary press suppersetted with lateral raises

 3 sets of upright rows

 3 sets of front raises 3 sets of lying rear delt

raises

Friday: Back

 3 sets of wide grip chins until failure

 4 sets of deadlifts
 3 sets of bent over rows
 3 sets of T-bar rows

Where does your motivation come from?

My motivation comes from a variety of areas. Nothing beats the feeling of having
someone who hasn’t seen you since you started training, and their jaw drops in awe as
to what you have done with your body. Greats such as Arnold, and Zane, also motivate
me to aim for the highest quality with my physique. I have an obsessive personality, if i
am into something, i have to invest anything and everything i can to it. I was never
satisfied with having what people would consider a ‘good’ body.

Im a perfectionist, and that aspect of my personality aids my bodybuilding goals hand in

hand- and the fact of the matter is, I love training.I love competing with friends, either
with weights we push, or dieting, etc. The day it becomes a chore is one potential aspect
I wish never emerges. Although i haven’t competed yet, i feel i don’t need a trophy or
be on stage to validate the feeling that bodybuilding gives me.

If you have to pick only 3 exercises, what would they be

and why?
 Deadlift – This exercise will transform you body if done every week, correctly.
Go hard on them, and have fun with them. Notice how you rarely see people
deadlift heavy at the gym? DO you also notice how all these people have
average physiques? Put 2 and 2 together
 Lateral Raise- This is an isolation exercise that I love. Pushing yourself through
the pain barrier is a mental game, and the pump it gives yields a quite
aesthetically pleasing touch to the physique
 Dumbell Chest Press- I have always started my chest workouts with dumbbells.
This allows for a far greater stretch, burn, and overall hypertrophy of the chest
then a barbell.