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Posted 22 October 2014 by Dave Cunningham

10 Tips: How To Build A

Fitness Model Physique

Dave Cunningham's top 10 tips on how to
build a fitness model physique

People are always asking me, whether it is on social media, at expos or in the gym, how did you build your physique? Well here are my top 10 tips that helped me and could possibly help you to reach the physique of your dreams.

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1 - Nutrition is king

A solid diet should be the staple part of anyone's fitness lifestyle as, although the physique you have will be the result of the hard work that you've put in at the gym, that hard work will be lacking if your body isn't getting fuelled properly. So try to implement these changes:

1-1.2g of protein per pound of body weight.

1.5-2.5g of carbohydrates per pound of body weight.

0.35-0.4g of fats per pound of body weight.

2 - Work your arse off

Now granted, some guys are genetically blessed with the ability to build muscle fast or to stay shredded all year round, however their genetics bear no relevance to your training. A dave tips q1.pngpal of mine once said to me "you know that you're not blessed with good genetics, but there's no reason that you can't get to where you want to be, you've just got to outwork everyone else". So never stop grinding, no-ones going to give you the physique of your dreams and it's not going to happen overnight but if you keep on the grind, and I mean really grind, you will get there.

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3 - Consistency, consistency, consistency

There's the old saying, "don't be mad at the results you didn't get from the work that you didn't put in". And it's true, if you skip sessions, go out binge eating and partying, then don't be shocked by what you see in the mirror. Don't get me wrong, you've got to have a life and life is about living, but life is compiled of priorities, and you've just got to find out where yours lie.

4 - Stay hydrated

From working in gyms and training people for many years, I see people oh too often training without a water bottle or sports drink, which isn't going to make for a productive workout. As little as 2% hydration can affect sports performance, and the body's muscles are made up of between 65-70% of water, so don't deny them what they need.

5 - Get smart with supplements

I get asked all the time "what are the best supplements on the market?” well this depends heavily on you and your goals (for instance, you're not going to do so well on a cutting plan if you're taking 2-3 weight gainer shakes a day). My advice always has and always will be optimum nutrition products. They are the premium brand on the market and have won more awards for their products than any other supplement brand, so if you want to perform the best, you've got to use the best.

However, the staples to getting that fitness model physique as far as supplementation goes are as follows:

Whey isolate/whey hydrosolate - It's a great cost effective way and easy to consume to hit your daily macro targets

Bcaas - They make up 35% of the essential amino acids in muscle protein. This will aid with recovery, sports performance and help to stabilise blood sugar levels.

Multi-vitamins - Sometimes through dieting you might not always be getting the right minerals, vitamins and micro nutrients that you require, so always be sure to include a strong multi-vitamin to help with all round health and to keep immunities high.

Joint care supplement - This can be a fixture of oils or glucosimine supplement, but never neglect your joints as they take a massive strain too during those heavy lifts, so for longevity in your training, be sure to look after those joints.

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6 - Set goals

Training without a goal is like driving a car with no destination. You will eventually tire of the journey and give up, so be sure to set yourself short term, medium term and long term goals to help you stay focused and on track. When I'm prepping for a competition, it's normally a 12-16 week process, which can be a daunting concept, but broken down into daily, weekly, quarterly and monthly targets makes the process a hell of a lot easier and makes the process enjoyable because you keep striving and you always make sure to give your best.

7 - Get some rest

The body makes it greatest gains while at rest, so never neglect your downtime with friends and family, this will help to reduce stress levels, as heightened levels of stress can inhibit dave tips q2.pnggains. But most important is your sleep. Your body is like a machine running on a charged battery, if you run that battery down, it's going to need to reserve it's energy for the most important of functions, just as your body does. So be sure to get a solid 7-8 hours of good sleep each night to give your body a chance to relax and recover from the hours of hard work and strain you're putting your body under.

8 - Train your body, not your ego

We all want to make gains and progressions in the gym, and sometimes our eyes can be bigger than our bellies when it comes to some of the major lifts, and we've all done it at some stage, pushed a little further than we should have. But being able to achieve that ideal physique means staying consistent in your attempts, so make sure to do everything you can to keep injuries to a minimum, because you're not going to do well in developing your body if you can't train due to injuries and set backs. So always be sure to warm up and cool down properly as this will help with performance and recovery.

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9 - Love what you do

Building the physique you've always wanted can be one of the most satisfying feelings ever, knowing that what you have achieved was every ounce of your hard work and determination, no-one gave it to you, you earned it. But if you don't enjoy what you're doing then the outcome won't be quite as fulfilling. I wake up early some days and struggle to sleep from time to time because my passion and love for what I do gives me such an energy that keeps me buzzing and motivated, but that's mainly because I know what I am capable of, and that's why I love it because the outcome lies with me. So love what you do - you'll put more into it that way and as a result, you'll get more back.

10 - Stay humbled

I have seen so many people in this industry achieve a certain status and success and all of a sudden forget where they came from. This can, as a result, knock you down from where you have risen to and the fall can be quite a reality check to some. So no matter of the success I have achieved or have yet to achieve, I always remember who I am, why I started, where I came from, and the people who supported me along the way. Every follower/supporter I get, every nice comment, every ounce of support still means as much to me now as it always has done because I wanted to make my mark on the industry by inspiring others to pursue their dreams, and I know that I wouldn't have been able to pursue my own dreams without the strong support and encouragement from family and friends.

Written by Dave Cunningham

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Posted 20 October 2014 by Andréa's Protein Cakery

Recipe: Pumpkin Pecan

Protein Cookies

Pumpkin Pecan Protein Cookies

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Ingredients (Makes 4 cookies):

  • 1/3 cup natural vanilla whey protein powder (31g)
  • 1 tablespoon coconut flour (7g)
  • 1/4 cup cooked pumpkin (62g)
  • 2 teaspoons coconut sugar (8g)
  • 1/8 teaspoon pumpkin pie spice (0.6ml)
  • a pinch of sea salt
  • 1/4 teaspoon baking powder (1.2ml)
  • 1 tablespoon chopped pecans (7g)


  • Preheat oven to 325F (163C).
  • Except for the pecans, mix all cookie ingredients until well combined.
  • Fold in the pecans.
  • Spoon batter onto a parchment-lined cookie sheet as 4 cookies. Use the back of your spoon to help shape them.
  • Bake for 5 minutes, and check to see if they are firm. If not, continue to bake and check every 1-2 minutes. Remove from oven as soon as they are firm. (Over-baked whey cookies can get very dry.)


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Macros (per cookie):

  • Protein: 7g,
  • Carbs: 6g (1g fiber, 3g sugar),
  • Fat: 2g,
  • Calories: 63.

Recipe by Andréa's Protein Cakery
Recipe blog:

Posted 17 October 2014 by Interview:

Gerardo Gabriel

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How and when did you start training?

I started in 2009 while I was in the United states Marine Corps. I went through a bad  Gerardo Gabriel q1.pngrelationship, and separation. I started to go to the gym as my outlet, and a friend gave me a protein tub for free since he saw I had started working out. After a month and finishing my first tub of protein I had gained about 7 pounds of muscle, and looked like a new person. I was Hooked!

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What mistakes did you make as a newbie?

As a newbie my biggest mistakes were my form. I was careless, and most of the workouts were not as concentrated on the body part due to form. I suffered slight injuries due to my form. Luckily I have been able to recover 100%, and now one of my priorities is form.

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

I always look a few days ahead. I think to myself " In a few days if I don't go to the gym and train, or if I don't follow my diet what will I think...Will I regret it?"  My answer is always YES!! I know that if I don't do what others are not willing to do I will be like everyone else. I just always make myself remember that eventually I will regret not following through. So I just stay consistent in the moment.

Do you listen to music whilst training?

YES!!! Music is what drives me to train. Just like I need Pre-Workout, I need Music!!
Everyday I switch up my playlist. I range from House, Trance, Dubstep, Hip-Hop, Rap, Reggaeton, and Motivational Speeches. My favorite on a day I am feeling weak is definitely a motivational speech playlist.

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

I think about all the people who think they are better than me. This is in a competitive way of course. I will never let anyone out train me.

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

I usually take it day by day. I have the luxury of being able to do that versus planning several days at a time.

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What are you most proud of?

I am most proud to have served my country at such a young age and having had a successful military career that has helped me become a better individual for the rest of my life.

Do you bulk and cut or stay lean year round?

I stay lean year around. I am about four weeks away at any given time to step on stage and compete.

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What types of cardio do you do?

I mainly prefer basketball as my form of cardio. My other option is treadmill or elliptical at a heartrate between 125-135 for 15-30 minutes during this time which I take this time to read, or handle social media.

What is your training routine like?

I train six days a week as Follows:
Monday: Chest-Triceps-Calves
Tuesday: Back-Biceps-Abs
Wednesday: Shoulders-ForeArms
Thursday: Legs-Calves
Friday: Chest-Abs
Saturday: Legs-Calves

My rep range is always between 10-15. I really try to focus to be exhausted by the 12th rep and squeeze out those extra 3 reps. I don't have a specific number other than that except to just go until I am BEAT, and mentally know I have given it my all.

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

I like to make things simple for me.  I will keep my protein at around 2g per pound. My Carbs around 1.5-2g per pound, and fats 80g/day. I typically go for Tilapia and Chicken for protein. White rice or sweet potato for carbs, and avacado and almonds for fats. I find that  if I keep it simple it’s just easier to prep.

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Who are your favourite athletes, bodybuilders
or fitness models?

My favorite fitness model is Gerardo Gabriel, I cheer myself on everyday lol ;)
My favorite Bodybuilders are between Kevin Levrone,  Jay Cutler, and Phil Heath.

What supplements do you use if any?

I use whey protein, creatine monohydrate, BCAA, and a pre-workout.

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

1. Have a passion for training.
2. Train like a BEAST.
3. Take it one training session at a time.

 Gerardo Gabriel

 Age:  24 Years Old

Social Media:
Instagram: (2 Underscores)
Youtube: Youtube.Com/GerardoGOfficial

Posted 14 October 2014 by

Gallery Motivation:

Qimmah Russo

Qimmah Russo on Twitter:

Posted 11 October 2014 by Renat

Bodybuilding Motivation:

Through The Pain

Bodybuilding Motivation: Through the pain

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Posted 08 October 2014 by

Gallery Motivation:

Michelle Lewin

Michelle Lewin

Height: 5ft 8in

Weight: 120lbs


Posted 06 October 2014 by

Best Of Jason Statham

Photos And Quotes

Best Of Jason Statham Photos And Quotes

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“Your body is like a piece of dynamite. You can tap it with a pencil all day, but you'll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It's so much more rewarding.” - Jason Statham

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“Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you're working out, you're going to feel good.” - Jason Statham

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“When I'm getting ready for a movie, let's just say my diet is 'The Antisocial Diet.' I don't go to restaurants. I don't eat what I really want to eat. I don't eat much. I eat small things frequently. Lots of protein and greens. And I don't eat with people, because there's a tendency to get social and then to overeat.” - Jason Statham

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“I think we're all sensitive; everyone has a certain way about themselves that people don't like to let their emotions out too often. I think people tend to suppress them and hold them in, so I think there's a bit of that in me.” - Jason Statham

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“I’ve come from nowhere, and I'm not shy to go back.” - Jason Statham

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Posted 05 October 2014 by Interview:

Sophia Thiel

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How/when did you get started in training and
living a fit lifestyle?

I started lifting in December 2012 and a few months later I started eating vegan. In January 2014 I started a classicSophia Thiel q1.png bodybuilding diet and included cardio. I always wanted to lose weight, but never had the proper knowledge and guidance. I thought it would be impossible for me but I always admired women who were fit. I started lifting because a boy who later became my boyfriend took me with him to the gym.

How do you stay motivated?

It is really rare that I need motivation because I love every aspect of this sport. On the off chance that I do need it though, I watch Dana Linn Bailey movies.

What types of cardio have worked best for you?

I don’t do too much cardio. After waking up, I take some BCAAs and go running for 15-20 minutes to speed up my metabolism and digestion. I also do HIIT with sprints to burn fat.

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Do you have a favourite healthy recipe?

Every morning I eat a whole cake :)

The recipe is: 7 egg whites, 60 grams of oats, and 40 grams of whey protein (Cookie flavour). I top it off with Walden Farms maple syrup.

What does your diet consist of?

Normally I eat a classic 40% protein 40% carb and 20% fat diet. Since I’m 6 weeks from my first competition, I decreased my carbs to 30% and upped my protein to 50% (but with fewer calories) I don’t eat fruit except for berries. I also don’t eat pork and only eat natural unprocessed food (except for supplements).

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How do you deal with cravings for junk foods,
sweets and salty food?

I always avoided junk food so I don’t really miss anything. I also try and make my healthy food as tasty as possible, so I always prefer to eat my own food anyways.

What are your top 3 favourite exercises?

This is a difficult question, but I think lateral raises are my favourite exercise because I Sophia Thiel q2.pnglove the feeling of getting a burn in my shoulder muscles. Also, deadlifts because I like lifting heavy things and dumbbell bench press because it gives me a better range of motion.

Do you listen to music whilst you train?

I normally just listen to whatever music that’s playing at the gym and try to stay focused on my workout, but if given the choice some bands that I like include Hatebreed, Rob Bailey, and Limp Bizkit.

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What is your training routine like?

I weight train 5 days per week. My split looks like this:

  • Day 1: Chest and calves
  • Day 2: Legs
  • Day 3: Rest day
  • Day 4: Triceps, biceps, and abs
  • Day 5: Shoulders and calves
  • Day 6: Back and abs
  • Day 7: Rest day

I always stick to doing 8-12 reps with about 45-60 seconds between sets. My workouts usually last for 60-90 minutes and I do every set to failure. I normally don’t like to post my detailed workout plan because I think it has too much volume for most people, who would risk overtraining themselves.

And as I mentioned before, I also do cardio every morning for about 15-20 minutes.

What are you most proud of?

I’m most proud of the fact that I’ve been lucky enough to serve as an inspiration to girls looking to get in good shape. I get a lot of emails from girls saying that I motivate them, and I’m honoured and proud to be in this position.

Have you had any obstacles or setbacks towards
achieving your goal physique?

I would say that my biggest obstacles came in the beginning of my journey, when I had friends who were actively working to sabotage and undermine my efforts. After I started to gain muscle, I wouldn’t stop hearing from ‘friends’ about how I was starting to look like a man. I realized that I didn’t need people like this in my life, so I now try and surround myself with people with positive attitudes towards the hardwork and dedication that goes into the bodybuilding lifestyle.

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How do you measure your progress?

I measure my progress with my mirror and the opinion of my boyfriend, who is also a bodybuilder and trains with me. I think that people rely too much on numbers and forget what bodybuilding is really about. It’s about how you actually look; not your weight or how much you can lift.

Who are your favourite, athletes
or fitness models?

What supplements would you use/recommend if any?

I definitely recommend protein powder. Not only because it’s cheap, but because you can also make great recipes out of it. Also, I take BCAAs before my workouts and in the morning to make sure that my body retains as much muscle mass as possible. Sometimes when I don’t get enough sleep I take a preworkout booster like coffee.  Overall though, natural foods are 99% of what I put into my body.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

  1. Don’t buy products that say that you can achieve everything without hard work.
  2. Go to the gym with men or at least workout like men. Don’t just go on a treadmill for hours and wonder why you still look the same.
  3. Have the right reasons for wanting to get fit. Bodybuilding is a lifestyle, and to dedicate yourself you won’t get very far if you just do it to be more attractive for boys. Do it for yourself.

Sophia Thiel

Born: 1995
Height: 172cm - 5ft,6in
Weight: 60kg

Facebook fanpage:

Posted 03 October 2014 by Interview:

Phillip Zwoll

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How and when did you start training?

As Long I can remember I was thinner than anyone in my class. I had no money for a gym membership, but when first I started working I ran to a gym to sign up. The feeling of lifting weights, getting a pump and gaining muscle... I fell in love. 

What mistakes did you make as a newbie?

I was clubbing too much… Almost every weekend. I drank too much and I hardly slept. I trained every muscle 6 times a week. Sometimes I spent 2-3 hours in the gym.  Resting to recover had no interest to me!...But I have gained 10kg of muscle in 12 months so I guess it wasn’t too much of a mistake.

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

Bodybuilding is hard! If you want to do it right, you must know what you're getting into. Without discipline, you won’t achieve in this sport.  It’s all about discipline. If you're not willing to be disciplined... it is not a sport for you!

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Do you listen to music whilst training?

I cannot train without music! Music is the best booster in the world for me! During my workouts I listen to Dutch House, a little bit of rock and motivational music.  Music is the way I dig deep.

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

When I get to that point, I think that I will only grow if I overcome this hurdle. I think about my competitors who would continue and do 5 more reps.  This is the way I push my body to the next level!

Do you bulk and cut or stay lean year round?

I have only bulked once in 6 years of training. I give my body what it needs to build muscle, and not much more. I have never found the need to bulk often.

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What types of cardio do you do?

I rarely do cardio because I diet all year round. When I do, it is usually low intensity on a treadmill.

Who are your favourite athletes, bodybuilders or fitness models?

My favourite bodybuilders are Ulisses Jr and Simeon Panda. Mind-blowing physiques! For me Ulisses has the most aesthetic physique in the world!  Also Kai Greene and Rob Riches are 2 people who inspire me… Kai Greene has an unbreakable spirit.

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

1. Give yourself time! Your physique will not transform overnight!
2. If you are about to give up, remember why you started!
3. Train often and train hard, but don’t forget your friends!

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