How and when did you start training?

I've always been into sports. As a child I played football as well as ran track. My father started training me with weights when I was 8. Later on the weights helped me recover from a serious car accident when I was in college.

What mistakes did you make as a newbie?

Putting too much emphasis on listening to what other people believed was the best path for me, instead of listening to my own heart. For example running track instead of pursuing football.

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

Make it a lifestyle choice rather than something you do to get in shape for a big show. Training is my outlet, my stress reliever. I make training a priority every day rather than that extra thing I need to find time for. It's the same with nutrition. I don't have huge fluctuations. It's the way I eat every day. I'm not saying I don't eat pizza or enjoy a glass of wine because I absolutely do. But day-to-day I eat clean and if I feel like a treat then I can have one because my nutrition and training is on track the majority of the time. 

Do you listen to music whilst training?

I can't train without music!! I listen to a lot of different stuff from techno, to ACDC, Marilyn Manson, Kanye West and the list goes on. Currently I'm listening to the soundtrack from Tron. I love the cadence and beat of the music.

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

When I'm in the gym I usually think what will hurt the most and then do that!! I always think if my competitors are doing 10 reps then I need to do 20!! I'll never let anyone say if only you had done that extra set or rep.

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

I never really plan my nutrition. I eat for the most part the same thing every day. So I get my food ready in the morning and go to work. There's no real lengthy thought process. As for training I never know what I'm doing until I walk into the gym. If I know I'm going to train back for example I’ll usually come up with the exercises as I'm walking to the machine. My training partner doesn't even ask.... She just knows after I do the first set!! When I'm deciding what body part to train I will always listen to my body. Some days I’ll just hit the track for sprints because it might be what I feel especially if everything feels like it’s been hit. If I need to take a rest day then I’ll do it.

What are you most proud of?

I'm most proud of my daughter. She's 6 years old and started running track last year. She has the talent and drive to be an Olympic sprinter and I'm so excited to see her grow into the champion I know she is. I'm also proud of my modeling achievements. I've modeled for some of the biggest companies around including Nike. I was the only featured male model on Americas Next Top Model and in November this year (2013) I’ll be appearing on the Today show!  The gym is the vehicle that I have used to mould my body into what it is that's allowed me to reach the elite level I have as a model a coach and an athlete.

Do you bulk and cut or stay lean year round?

I stay lean all year around. I don't have the luxury of time to diet down. If I get a call for a photoshoot I have to be ready to go otherwise they just find another model. Apart from that I hate the extreme of gaining a lot of weight and then losing it. I think it's too hard on the body and unnecessary. 

What types of cardio do you do?

The way I train is usually enough that I don't need to do extra cardio. I love heavy weights but then ill throw in box jumps or a set of 100 push-ups. My sets will regularly include a minute of an exercise using body weight. This style of training combined with sprinting I find is enough to keep me lean so that I'm not doing another hour of purely cardio.

What is your training routine like?

My training routine varies week to week. I'm far from traditional. For example I won't train just chest or back. If I train legs I may throw in some biceps or rear delts. I don't usually have set days either. I might train 2 on 1 off but then if I feel good I might train through, I just listen to my body. If I have a shoot coming up, I might be more inclined to decrease rest days and ramp it up a notch.

Here's an example of the shoulder workout I did this week.

Triple set:

1. Bent over rear delt raises with a resistance band 1 minute

2. On a Bosu ball - flat side up single leg rear delt DB fly

3. Sumo stance single kettle ball swings with 36 kg

Twice through.

Triple set:

1.  Seated shoulder press facing rear. 10 reps heavy then 10 reps heavy facing front.

2. Seated Nautilus lat raise. Single arm for 1 minute each side.

3. Reverse pec dec flys lighter weight 1 minute.

Finish with 1-minute handstand hold against the wall x 3

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

I've found that my body thrives on high protein and minimal carbs. Typically I’ll eat something like this:

1. Oatmeal.
2. Egg white omelette 6-8 eggs 1 whole w spinach, mushrooms and salsa.
3. Tuna and or turkey with greens and a little rice.
4. Same as above no rice.
5. Tilapia and greens maybe a sweet potato.
   * I also drink a ton of water and green tea.

Who are your favourite athletes, bodybuilders or fitness models?

There are a lot of athletes I admire for different reasons. Any athlete who has sacrificed to be the best they can be and reach the pinnacle of their chosen sport has my admiration. I am a huge fan of Usain Bolt because of the adversities he's overcome coming from a third world country. For the same reasons I have huge admiration for the Williams sisters. To succeed in a sport to the extent they have where tennis was as alien to the environment they grew up in but also in a sport where African Americans were not a predominant force, is a great achievement.

As far as bodybuilding today I love the aesthetics of Shawn Rhoden and in years past definitely Flex wheeler. 

What supplements do you use if any?

At the moment I am not tied to any single supplement company and I don't think there are many I haven't tried. You will always find BCAAs, a multivitamin, a preworkout, and a good quality low carb protein in my cupboard.

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

1. Consistency 
2. Have a goal and train hard with that goal in mind. 
3. Good nutrition consistently is the key.

Charles Flanagan

Born 1980: weight : 180-185, height: 6ft

Facebook: www.facebook.com/charlesj.flanagan

Instagram: @cflanz1