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Posted 23 October 2014 by Interview:

Jason Blank

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How and when did you start training?

I started training when I was 13 years old. I begged my parents for a bench press for years and they finally let me have one on my 13th birthday. I couldn’t even press the standard bar (45lbs) no extra weight on it. I did pushups, crunches and bench press every night trying to “Get Big”. My mom and I joined a gym one year later and I haven’t stopped training since!

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What mistakes did you make as a newbie?

I made all the common beginner mistakes when I was a noob. I lifted weight unreasonably heavy for my age/size/experience; doing half reps with terrible form thinking that heavy weight + low reps = mass gain. Knowing nothing about mind-muscle connection or controlled movements. I ate as much as possible trying to grow and get big. If it was protein I would eat it! Not knowing anything about portion control or nutrition timing. I took all kinds of over-the-counter muscle supplements thinking that was the key to muscle growth; not understanding that it all depended on my diet!!

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

To anyone struggling to stay consistent I would say, “Any Workout is better than No Workout”. So try to do something towards your goals, even if it’s a quick 30-minute training session. Get it done; you’ll be happy when it’s over.

Do you listen to music whilst training?

   Yes, I listen to music while training. Mostly Gangster rap.

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

Those last reps are the most important!! I usually focus on the muscle being trained and try to press or pull as hard as possible with the isolated muscle. I usually tell myself that if I get this last rep I’ll def grow a little or if I get it up I’ll be done with that exercise, if not I’ve, got to do it again! That works pretty well most of the time because I usually want to be done, lol.

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

For competitions, I usually plan about 12-16 weeks in advance, where I’ll have strict nutrition and training protocols. But during my every day life, my nutrition is generally consistent and my training varies from week to week depending on my personal schedule and work.

What are you most proud of?

I’m the most proud of my accomplishments thus far in my life as a 25 year old. I’m a homeowner, with a college degree in finance from the University of Central Florida, work a full time job all while competing in the NPC and maintaining my ideal physique.

Do you bulk and cut or stay lean year round?

  I try to stay lean all year round. I’ve learned the hard way that the fatter you get during the off-season the harder you have to work to get back in shape when it comes time again. Don’t get me wrong, I definitely go through my big “fluffy” phases at times but I don’t let it get too sloppy, just in case I need to get in shape for something. I like to stay 5 weeks out from a show all year.

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What types of cardio do you do?

If I'm trying to cut down I will do fasted cardio in the mornings and if needed, post workout cardio as well. But just to maintain, I do about 2-3 light cardio sessions per week. I always do light intensity cardio such as an incline walk on the treadmill. I believe that with proper diet, excessive cardio isn’t necessary.

What is your training routine like?

Don’t get me wrong here, I TRAIN HARD, but my workout routine is quite basic; I am a firm believer in training one body part a day just to give that 100% attention to a specific muscle. I try to switch up exercises every week to surprise my body and keep getting gains. I always try to go my heaviest with each set without sacrificing perfect form. The weight doesn't matter to me! I like to go through the movements slow and be sure to focus on squeezing the muscle being trained. Mind-muscle connection is key to getting huge pumps! Forget about the weight, focus on your form and mind-muscle connection and you will get stronger along the way.

Full Routine:

- Chest/Calves
•Flat Bench 
•Incline Bench 
•Incline Fly’s 
•Cable Fly’s 
•Seated Calve Raises 
•Standing Calve Raises

- Back
•Lat Pulldowns Wide Grip 
•Lat Pulldowns Close Grip 
•Low Row 
•T-Bar Row

- Bicep/Triceps
•Standing Dumbbell Curls 
•Seated Incline Dumbbell Curls 
•Hammer Curls 
•Preacher Curls 
•Cable Pushdowns 
•Cable Rope Pushdowns 
•Incline Skull Crushers 

- Shoulders/Abs
•Seated Dumbbell Shoulder Press 
•Seated Lateral Side Raises 
•Standing Barbell Lateral Raises 
•Military Presses 
•Cable Crunches 

- Quads/Hamstrings/Calves
•Leg Extensions 
•Leg Press 
•Seated Calve Raises 
•Standing Calve Raises 
•Lying Leg Curls 
•Standing Leg Curls 
•Stiff Legged Deadlift 
•Hamstring Curls

- Chest /Abs
•Flat Bench 
•Incline Bench 
•Incline Fly’s 
•Cable Fly’s 
•Cable Crunches 

- Rest Day

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

My diet varies a lot when getting in peak condition, depending on how far away from a show or photo shoot I am. I find that carb cycling works best for me. For example, eating 3 days low carbs and 1 day high carb. Believe it or not, my body reacts better on lower carbs than higher carbs. I still get great pumps while maintaining size and cutting fat.

Who are your favourite athletes, bodybuilders or fitness models?

My favorite bodybuilders are Arnold Schwarzenegger, Kevin Levrone, and Dorian Yates; however, you can’t deny the physique of Phil Heath, Jay Cutler and Ronnie Coleman!

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What supplements do you use if any?

•Isolated Whey Protein
•Animal Pak Multivitamin
•Fish Oil
•Milk Thistle

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

1. Change your diet, change your lifestyle!
2. Stay consistent, work everyday toward your goals.
3. Stay educated; don’t just believe everything you hear in the gyms.

Jason Blank

Year of birth: 1989
Height: 6’ 1”
Competition Weight: 200-205
Everyday Weight: 220-225

Jason Blank on facebook:

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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

Follow Dave Cunningham:

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 24 October 2014 by

Gallery Motivation:

Dana Linn Bailey

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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