I've always been athletic and participated in any sport I could when I was younger, my dad got me doing pull-ups, pushups and situps since I was 8. Always had a terrible appetite which got me stuck with my frail frame until I joined a gym at around 21 and started lifting weights.
Diving head first into my workouts without any research and listening to everyone in the gym. I wasted a lot of time doing things I've seen other guys in the gym do instead of reading about exercises and nutrition, then again nobody wants to be that awkward guy in the gym coming up to equipment with a confused look on their face, to a beginner - gym is a very intimidating environment, especially for someone with low self esteem. With the amount of info on the web free of charge, it's fairly easy to educate yourself on diet, exercise and proper form.
You have to constantly visualize your results! If you knock on a door long enough, someone's bound to answer. Set realistic goals, read inspiring stories about other people's achievements and know that nothing is impossible.
I do on my iPhone and if my phone dies I usually just keep my headphones in anyway and pretend like I'm listening to something. I listen to anything, some of the artists on my playlist are: The Black Keys, C2C, Parachute Youth, Rufus, Aer, Jack White, Poolside, Daft Punk.
Olympia 2013 and I think about other competitors out there training harder than me.
I'm signed with Wilhelmina, so I constantly stay shoot ready, there are times where I'll be softer, but give me a few weeks notice and I'm good and ready to go.
What a human mind is capable of. It's always mind over matter, proud to say that where my body physically couldn't keep up, my mindset pushed it further than I thought I could. Never thought I'd be able to compete, now here I am qualified for 2013 Mr. Olympia Men's Physique Showdown, first ever MP event at the Olympia.
All depends on how I feel. I'll set the bar for reps pretty moderate according to the weight and always try to push it few reps extra. Lately I've been staying in about 12-14 rep range.
I stay lean pretty much all year round. If I get a month or two where I won't have any projects, I'll take advantage of that time and stuff my face as much as I can.
I used to do sprints, but having injured my back in the beginning of the year I can't sprint too often because I start to get discomfort in my lower back where I've had 2 herniated disks that are not fully healed, so my choice for cardio now is stationary bike after my workouts or early in the mornings, if I'm training for a show then both.
I train according to how my body feels, body doesn't know whether it's a Monday or a Friday, depends on how intense your workout was you could either recover quicker or longer. That's why I just wing it, there are days I'll feel like I didn't hit back hard enough, I'll do it again a day or two later. I try not to give shoulders their own day, because then I end up training them too hard and they blow up, so I do light shoulder work before my leg workout. Not to say I don't have a split, I just shift it around during the week accordingly.
I'm trying to get my traps to grow, so I'll throw in shrugs randomly throughout the week to my workouts.
I have the most basic diet. I don't have a sweet tooth, so sugar is not a problem for me, I'd like to say I eat clean throughout the year. Not a big fan of junk food either. I like steak a few times a week, lots of grilled chicken, fish, lean ground turkey, ostrich and elk. My breakfast is always blended oats with skim milk, fruits and a scoop of protein (courtesy of Magic Bullet). Leading up to a show I'll cut most of the meats out and stick to fish and green veggies.
Vitor Belfort, Ben Pakulski.
Multi-Vitamin, Fish Oil, Green Tea extract, Glucosamine & Chondroitin, ZMA, Chlorella, Spirullina, BCAA's, Glutamine.
1. Keep that progress train on track, results are only a stop away.
2. Do your own research and see what works best for you, take people's advice with a grain of salt.
3. Leave your ego at the door, if you're training for aesthetics - select your weight accordingly, don't go heavier than you need to.