Posted 11 September 2014 by Interview:

Romane Lanceford


How and when did you start training?

At the beginning of my journey all I wanted to do was just get bigger, and as a teenager around the age of 15, diet and exercise became a bit of an issue, this led to me becoming overweight. I joined the local gym but I had very little knowledge of how to do things properly. I was mainly lifting heavy weights without correct technique or form. Each training session in the gym was nothing but a competition as to who could lift the most between me and my friends. This style of training combined with a lack of knowledge led to all sorts of injuries and problems.

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

Have a goal in mind. Once that ones completed, create another. Keep setting challenges for yourself to make you push harder each time.


Do you listen to music whilst training?

For me, my music of choice is hip-hop from the 90’s. Nas, Biggie, and Jay Z. They don’t make 'em like they used too!

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

Normally I just tell myself to man up. But when I’ve been shaking with flu, an illness and a 2-3 hour gym sessions ahead...The faces of my loved ones cheering for me on stage motivates me more than anything.

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

Depends what stage I'm at. If a comp is nearing my training is planned weeks in advance and my food prep is done daily.


What are you most proud of?

Bodybuilding saved me in many ways. I was living a party lifestyle with a lot of spare time and too much energy, with no constructive way to channel my enthusiasms I was heading downhill, fast. I found myself heading towards all kinds of trouble. So turning my life around is what I'm most proud of.

Do you bulk and cut or stay lean year round?

I like to stay lean all year round. I feel that being a fitness model is a lifestyle.

What types of cardio do you do?

I do LISS cardio for around 1 hour each day.

What is your training routine like?

Off-season my training is usually weights 3 times per week with cardio and abs on the days in between.

Monday – Chest &back
Wednesday –legs
Friday – delts and arms

8 weeks out my training changes and becomes more intense.

AM cardio/abs/obliques
PM chest

AM cardio/Stretching
PM back

AM cardio/abs
PM legs

AM cardio/stretching
PM shoulders

AM cardio/abs
PM arms

AM high rep full body workout (3-4 x 15-20) followed by cardio

Some days I may only have to do 3-4 sets of 12-15 reps however some days I may not be able to fatigue or contract the muscle the way I would like and may have to do more, as many as 8 sets in some cases. The reps also vary sometimes as high as 25-30 if I feel it necessary to achieve what I want from that particular exercise. The amount of exercises also varies. This also applies to the amount of exercises per body part. Sometimes I may have to do as many as 7 or 8.

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

When reaching peak condition I slowly drop carbs and rise the fats keep the proteins high at all times!

Who are your favourite athletes, bodybuilders
or fitness models?

Has to be Floyd Mayweather. Not only is he amazing to watch inside the ring but is the smartest man in sport. Period.

What supplements do you use if any?

  • Amino acids or a BCAAs
  • Isolate protein
  • Glutamine
  • ZMA

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

  1. Get the right advice.
  2. Push yourself to the limits.
  3. Stay consistent and don’t look back!

Romane Lanceford
Born: 1989
Height: 6ft,1in
Weight: 210lbs

Romane Lanceford facebook fanpage:

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