Posted 20 June 2014 by Interview:

Kirk Miller


How and when did you start training?

I first started lifting weights at 16 when I was an apprentice footballer with Coventry City FC. The instant love of the gym began there and although I played football for a number of years afterwards the buzz of playing never compared to that of a good gym session. I finally stopped playing football altogether around the age of 25/26 to focus solely on the gym. It's the best decision I have ever made!

What mistakes did you make as a newbie?

Under eating! I used to eat crazy low carb 5-6 days a week whilst having a manual job as a plumber plus training twice a day with cardio and weights. This is what I thought you had to do to get and maintain a great six-pack. You might get world-class abs doing this, but the rest of your physique and progress with training will massively suffer. I have made more progress in the past few years eating as much food as my body can handle, therefor training even harder, lifting heavier and more importantly enjoy it more! Which of course is what it's all about. Whatever your style of training or goal, if you do not enjoy the process of doing what you do you might as well stay at home. Eat big, train hard!

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

Remember how sh#t you felt when you started and set yourself goals/targets. We all have times of self doubt or have days where we don't wake up as motivated, but you're more likely to stick to a plan if you know where it is you're going. For example, if your goal is to get leaner take pictures every week at the same time in the same lighting every week. By seeing visual progress you are more likely to stay consistent.

Do you listen to music whilst training?

I listen to my ipod if training alone, but when training with a partner I never wear headphones, that would be rude :) Either way, it has to be house music or something very upbeat. I cannot stand training to R n B or hip-hop, as the lads at the gym can vouch for! Ha ha

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

That when I walk out the gym afterwards I know I couldn't have gave any more. The only regrets I have when I leave the gym is that I might have pushed a little too hard whenever I pick up injuries. But I would rather risk that, than holding back. Part of the gym drug is the adrenaline of hitting reps you didn't think were possible.

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

The night before. I generally eat 'clean' for around 80-90% of the week and the remainder eat what I like within reason. All of my food when eating healthy is whole food, raw veg and organic where possible. Most supplements are generally based around workouts. But I love food so when I switch off from diet mode I eat what I like within reason. This has helped maintain a balance and motivation throughout my years of training.

However, if I am dieting specifically for an important shoot or anything I want to be particularly ripped for, I'll usually plan my food for around 7 days. I will give myself a starting diet on as many calories as my body can handle whilst trying to get leaner. I'll then adjust both my diet and training on a weekly basis to make sure I stay on track with my end goal. In the week or two leading up to a shoot I will alter my diet daily or whenever required to make sure I am in the best possible condition I can be. Whether your goal is to be ripped for a show, shoot or holiday your diet has to change as your body changes.

I might do a handful of structured training protocols over a year, but for most of it I generally won't know what I am going to do in the gym until I get in there. I have preferred styles of training such as controlled negatives (tempo) styles, but no workout is ever the same really to avoid boredom. Plus I think the longer you have trained it's imperative you vary your training up regularly to avoid a plateau. Listen to your body, if you feel you’re not making the progress your effort warrants it's usually a sign to switch things up.

I have recently formed my own workout plan called 'HERO sessions' which are free and live on the myprotein website. The intensity is brutal, but you will add power, build muscle and torch body fat. It's not for the weak minded, but give it a whirl!

What are you most proud of?

Achieving a great transformation with a client. As a transformation specialist there is nothing more rewarding than seeing someone come to you demotivated, unhappy with their mind/body, and then helping them build a stronger mindset and achieving a body they never thought was possible at the end of it. It makes all the hard work worth it.

Do you bulk and cut or stay lean year round?

When I first broke into the industry I used to be super shredded all year round, but as I said earlier you can potentially lose muscle staying like this all year round especially as a natural athlete. Plus it's not healthy for your mind or body to be 5 per cent body fat year round.

These days I usually do a relatively clean bulk from around September to around january/february, then focus on getting and staying ripped for the remainder of the year. When bulking I will eat as much clean sources of food as my body can handle as well as eat what I want a few times a week or whenever social outings arise.
Like I touched upon earlier, if I have a particularly important shoot coming up I will wouldn't cheat. If I have a specific goal I do not corners, as this will show up in pictures. Yet once I am really lean I will eat what I like a couple of times a week and drink alcohol once a week, but make sure I am never more than 2 weeks away from being shoot ready.

As much as I love being shredded I will never diet 7 days a week all year round. It wouldn't make me happy and in my opinion is not maintainable if you want a relationship, friends and a social life. Bite the bullet getting ripped and once you are, find a balance to look great and enjoying yourself.

What types of cardio do you do?

Not a lot over the course of a year. I may do a couple of 20 minutes hear and there purely for my heart and fitness. But as much as possible even when dieting I will try and lift my way into shape by increasing volume and intensity. With my body type you keep more muscle doing this. When I do it, it's nearly always steady state and the amount depends on how lean or not I am. Usually it's a power walk outside or on the treadmill, or the stair climber.

What is your training routine like?

Current training plan is own new plan - HERO sessions

  • Monday - Chest & Back
  • Tuesday - Calves & 20 mins LISS cardio (power walk or stair climber)
  • Wednesday - Triceps & Biceps
  • Thursday - Quads & Hamstrings
  • Friday - Abs/Core & 20 mins LISS cardio (power walk or stair climber)
  • Saturday - Shoulders (extra calf workout)
  • Sunday - Off

Videos of all the workouts can be seen on the myprotein website.

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

This my current diet plan exactly 5 weeks out from a big shoot. There will be changes no doubt as I get closer but I am getting leaner each week on the below plan:

Kirk Miller Diet Plan

Meal 1 - breakfast take 10g nutri greens before breakfast

(Cooked as a pancake)

  • 120g dry oats
  • 1 x large banana
  • 10 x blueberries
  • Palmful of chopped brazil nuts
  • 8 large sized egg whites
  • 1 x teaspoon flaxseed powder
  • 1 x teaspoon of coconut oil
  • 1 x cup of green tea

10 – 15 mins after breakfast

  • 2 x optimum blend oil capsules
  • 3 x omega 3,6,9 gel/tablet 1000mg per tab
  • 2 x  CLA tablet
  • 1 x calcium magnesium 500g
  • 1x  vegetarian glucosamine hydrochloride
  • 2 x  Alpha male Multi Vitamin
  • 1 x 1000mg vit C tablet

Meal 2 – mid morning

  • 170g chicken breast
  • 300g sweet potato
  • 100g spinach
  • 2 x mixed oil capsules
  • 3 x omega 3,6,9 tab
  • 2 x CLA tablets

Meal 3 – lunch

  • 1 x tin of tuna in spring water     
  • 125g cooked weight microwaveable pack of tilda brown rice
  • 110g broccoli
  • Half an avocado

Meal 4 - mid afternoon

  • 170g chicken breast
  • 300g sweet potato
  • 100g spinach
  • 2 x mixed oil capsules
  • 3 x omega 3,6,9 tablet
  • 2 x CLA tablet

Meal 5 – evening

  • 170g steak
  • 125g cooked weight microwaveable pack of tilda brown rice
  • 110g broccoli

Meal 6 – before bed

  • 4 x large whole eggs
  • 3 x ZMA tablets

Drinking at least 4 litres of water per day

Who are your favourite athletes, bodybuilders
or fitness models?

My good friend and natural double world body building champion Richard Gozdecki, he is a f#ckin animal :) I always thought I trained pretty hard anyway until I spent a full week training with Richard Gozdecki about 3 years ago. He opened my eyes to what real intensity and effort was in a gym session. By the end of the week I was battered physically and mentally. He also helps me out with diet and training in the lead up to a big shoot.

Also, when I first started in the industry Gregg Plitt was a massive source of inspiration. You can't help but admire the positive influence he has had on thousands of people around the world.

What supplements do you use if any?

Apart from those stated in the meal plan, this is my current pre and post workout supplement stack from my sponsors myprotein:

Pre - Workout

  • BCAAS 10g
  • L glutamine 10g
  • Creatine mono hydrate 5g

Post - Workout

  • BCAAS 10g
  • L glutamine 10g
  • Creatine mono hydrate 5g
  • 1 x vitamin C 1000mg tablet
  • 40g protein powder (whey isolate)
  • 70g dextrose

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

  1. Give 110% effort EVERY session - A good diet will get you a good body, training hard too will get you a great body
  2. Don't be scared to eat - Eat as much good food as your body can handle to get leaner from as wide variety of food sources as you can. You will always have room to make changes then in your quest to get ripped.
  3. Set goals - Know what want, know where your going and do everything in your control to get there.

Kirk Miller

Born: 15/09/1983

Height: 5ft 10in

Twitter:  Kirk_Abs_Miller
HERO sessions video workouts:


  • Myprotein
  • Better Bodies

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