How and when did you start training?

I started lifting when I was back in school, about 18 years ago. I had a bunch of friends who started lifting before me and I was so impressed with their gains that I HAD to do it! I knew from that day on, this was my calling. You have to understand that I really sucked at sports back in school. So getting some decent results from weight training motivated me even further. I knew that I had total control of my progress and depended on nobody else but myself. I needed that individuality.

What mistakes did you make as a newbie?

As a newbie, I drowned myself with plenty of books and magazines on bodybuilding and weight training. I was obsessed and so intrigued with the musculature of a human body. At times I copied the workout of the professionals, which on hindsight may have been a bit too intensive for me.
I also learnt that we respond differently to various exercises. For example, I always read the bench press would get me a huge barrel chest but all I got from it was huge delts and a flat chest! So I learnt to experiment with dumbbells and working the chest from various angles to stimulate my chest to grow.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

It is very important to not leave anything to chance and that involves primarily your meals and preparing them ahead of time OR sourcing good food choices when you're on the go.
You need to be religious about the training, the food intake, your rest, supplementation. One without the other equals zero. Staying focused on your goals and what you want to achieve is challenging every single day but it needs to be done if you want to be at your best.

Do you listen to music whilst training? If so what’s currently on your playlist?

Absolutely! Music keeps me pumped and motivated during my workouts and my cardio sessions. My playlist has a wide genre of songs from metal, rock, rap, dance and I always have it on shuffle, which keeps it interesting.

What do you think about when you have to dig deep and push out that last rep?

It all boils down to my mind and how badly I want it. I think about my ultimate goal, my competition and how I'm going to look at the end of the journey. When I'm in the zone, there is nothing that's going to stop me.

How far ahead do you plan and prepare ahead your nutrition and training if at all?

I always prepare everything ahead of time. My life is so structured in that way. Even when I'm taking a few weeks off from the gym to recover, I still plan my meals and cardio workouts. Having done this for so many years, it is only natural for me to plan every aspect of my life. This is the discipline that bodybuilding has taught me and it's second nature now.

What are you most proud of?

I'm proud that I've been in this game for close to 18 years and I'm not done! I've seen many athletes come and go but I've been very consistent with my training and nutrition and I only get better with age. That's the advantage of muscle maturity!
My ultimate goal is to inspire and motivate people to be at their best, to give them direction and be a positive influence. This is my destiny and I can't see myself doing anything else.

Do you bulk and cut or stay lean year round?

I stay fairly lean in the off-season and my weight only goes up by 15 to 20 lbs above contest weight. Any heavier than that, I would feel it in my knees and lower back. I have very small joints so any unnecessary weight is detrimental for me. Also I want to look like an athlete all year round.

What types of cardio do you do?

I move between several cardio machines like the stepper, treadmill, elliptical machine or I may even head outdoors for a brisk walk and do some stair climbing. Variety is the key to stay motivated and consistent. You also need to incorporate various cardio exercises to utilize all areas of your leg muscles.

What is your training routine like?

So far I've been training 1 body part per day and I'll do additional touch up exercises for other areas that needs more work on. My training split is:

Monday: Quads, calves
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Arms
Sunday: Hamstrings, calves.

I'll choose 4 to 5 exercises per body part. I perform around 3 to 5 sets and I keep my reps above 10. Only occasionally do I train below 8 reps. I like training legs with higher reps like 15 to 20. That really pumps alot of blood and nutrients into your legs, stimulating them to grow.
I don't have a fixed set of exercises that I do every workout. I will go by how I'm feeling on a particular day, I'm more instinctive. I'm no longer in my 20's and I can't be haphazard about my training, which will lead to injury. Right now, I pay a lot of attention to warming up thoroughly, stretching as well as doing a lot more isolation movements before hitting the heavy weights.
My focus and emphasis is more on feeling my muscles being worked from start to finish rather than just hoisting tremendous amount of weight BUT using the wrong muscles.

What is your diet when trying to get in peak condition?

I follow a medium carb / high protein diet from 15 weeks out and gradually decrease the carbs along the way until I'm only having one or 2 carb meals a day. Which is roughly 80 to 140 grams of carbs a day. Somedays I will drop it further depending on how I look, some days I'll jack my carbs up to 400 to 500 grams a day to shock my system. That would be my refeed day, which always makes me smile:)

Who are your favourite athletes, bodybuilders or fitness models?

When I first started training, Shawn Ray was my biggest influence and he helped define my training philosophies and pathway in this industry. I admire anyone, not only champions who are willing to make the commitment and sacrifice to be at their best, even through the trials and tribulations.

What supplements do you use if any?

I'm very fortunate to have an awesome supplement sponsor Nutrifirst.net and they provide me with a wide range of supplements to choose from. My basic and most effective stack would be, Glutamine, BCAA's, Whey protein and a good multi vitamin and mineral pack.

 What top 3 tips would you give to anyone wanting to get CutAndJacked?

1. Nutrition is the key. You need to stay committed to your food intake. Abs are made in the kitchen. You can have the best training plan with the best guru but if you falter with your diet, you will never be the best you can be.
2. Keep utilizing the same poundage as your off season when you start dieting down. You do not need to go lighter or train with extreme high reps. Let the cardio and diet get you CutAndJacked!
3. Training your mind is everything. Your mind and thoughts are a powerful tool. Use that to you're advantage. Train your mind and your body will follow.

Adrian Tan
Weight: 195 lbs
Height: 5'8

Follow Adrian on Instagram at: @theadriantan