Doing too much cardio was my biggest mistake when trying to get ripped along with cutting carbohydrates too low to the point that my body was no more anabolic, and rather went into a catabolic state.
Set long-term goals, devise them into shorter-term goals. It is very easy to veer off track when you have no destination. A great analogy; you would never get in your car and drive with no destination in mind right? So do not do that with your body and health.
Free weights over machines. Free weights(dumbbells, barbells, and bodyweight) force your primer mover muscles not only to work, but also their synergistic(assisting) muscles to engage and develop. That is the key to defining, striating, and detailing your muscles and body.
My online and 1on1 life changing training business HAMMER FITNESS. I started it when I was 21, and now I have two other trainers working with me, and have helped over 100 hundred people in over 12 countries.
I spend anywhere between 30-75minutes maximum. 30 minutes would be spent on my bodyweight training days, and on a leg hypertrophy day I would spend closer to 75 minutes.
H.I.I.T AND H.I.P.T(High Intensity Power Training)
I do not count reps. I am a firm believer that you can stimulate and grow your muscles with 4 reps, or 100 reps. The main component is that you develop a mind-muscle connection and feel each rep. I do however incorporate a lot of drop sets, super sets, giant sets, and burnout sets in to my training.
I train 7 days a week if my body is feeling it some weeks, other weeks I train 3 times per week. I believe that you must be meticulous and instinctive with your training. Your body gives us signs and signals on how we feel, if we are tired, sore, hungry etc and it is up to us to listen and react based on those signs. If my body feels sore, weak, and depleted, I would take a rest day. If I feel depleted, I will eat a higher amount of carbohydrates that day, so my diet also changes daily. For the most part, I eat a fairly high carbohydrate, moderate protein, low-moderate fat diet. 45c/40p/15f
Closer to a photoshoot or show 4-6 weeks out, I lower my carbs a bit, add in some low intensity cardio (treadmill on an incline) for 12 - 15 minutes every other day. I keep the food sources consistent , that way I can tell if something is working or not and I can make adjustments that way.
6 egg whites
60g oats w/cinnamon
7oz Turkey Patties
7 egg whites
250g cottage cheese
40g casein protein
1 egg white
1tbsp almond butter
I always stay lean year-round between 7-9bf%. This way your body adapts to burning a higher ratio of calories from fat, keeps you hard, and your skin much tighter. Also by staying lean year-round you are able to be more creative with your food and not store fat by doing so.
I create healthy dishes that taste good, that way I feel like I am indulging in some good food. I do not believe in cheat meals, however I do believe in a re feed meal which is a higher carbohydrate, higher healthy fat, and lower protein meal that will help to replenish glycogen stores, and feed your body with nutrients it does not get too much of. A good example of this meal would be oatmeal with fruits(simple carbohydrates), cinnamon, natural honey, almond breeze, nut butter and some Ezekiel bread.
I think about points in my life where I have really struggled and been at the bottom of the barrel. I think about how I never want to go back to those stages in my life, and I also think about success, and where I want to be in life!
Expand my training business and eventually have a TV show on health and fitness.
Win the WBFF Pro fitness model world title.
I have free access to articles, videos, images, tips and tricks on health, fitness, modeling etc. Also I have a store where you can purchase some of my published books, custom nutrition programs or apparel.
Whey Protein - Muscle repair, food on the go, and fast digesting source of protein
BCAA - I use during my workouts to keep my muscles from fatiguing, and to keep my workouts harder, longer, and more intense