Diet. Starting out, I thought it was all about "Lift heavy, drink a protein shake, you’ll be big." Starting out, my diet didn't change, except for a post-workout shake. I didn't understand the science and strict dieting that goes with lifting to maximize results. Years later, that’s the first thing I tell people: "Muscles are made in the kitchen!" Also, not lifting heavy enough. Progress is only made when the muscles are exerted more than they were before.
Everyone is going to cheat sometimes. However, it all comes down to how bad you want the end result. What your goal is. Sure, it's easier to eat pancakes and bacon than a bland bowl of proats (protein and oats) and egg whites in the morning and stay consistent with your diet. It tastes better! But it just all comes down to willpower. As for tips, I struggle too. But I tell myself, sometimes even out loud, that "The fight I have to win is in my mind." By making an effort to remind myself, it makes consistency just a little bit easier.
I love free weights. Just about every muscle group, with the exception of my back, I work with free weights. Free weights work so much more than just the targeted muscle, with all the synergists balancing the weight. However, It's alot easier to get injured going too heavy or using bad form with free weights. However, I love the burn I get from a good free weight workout, and that last rep. Machines target the single muscle being worked, so that muscle gets a great workout, and they're also a lot safer. Both are good! But I prefer free weights.
I'm most proud of how far I've come and my progress. I think everybody says that, but I really am. At this age, it’s hard for most kids to get the motivation to go to the gym every day, or to eat right, and I'm proud I have that drive. I like that I can look in a mirror and really love how I look, because there are a ton of kids out there who don't.
Around 1.5 to 2.5 hours, depending on the day and cardio plan.
I have a love-hate relationship with the stairmaster. I bike everywhere I go, and I love HIIT on the treadmill! I also accredit much of my low bodyfat percentage to Shaun T's Insanity workout program.
I like 12-10-10-8-8. Start out lighter, and then do the same amount of reps at a higher weight. Then drop reps with the same weight, and do that number with an increased weight again. I love the strain trying to complete the same number with a higher weight. Other than that, I love circuit training, where you’re trying to do the most reps for 30-60 seconds.
I stick to 5-6 meals a day.
4-6 egg whites, 1/2 cup oatmeal, 1/4 cup blueberries, Green Tea Extract
200 mg caffeine, 20 oz water (Pre-Workout)
2 scoops Syntha-6 Whey Protein Powder, 12 oz skim milk, 12 oz fruit juice (Apple or Orange), Green Tea Extract, Creatine (Post-Workout)
2 Cans Tuna, Celery, Carrots
Grilled Catfish/Tilapia/Salmon, Assorted Vegetables, Spinach, Almonds
Grilled Fish/Chicken/Tofu, Assorted Vegetables
Green tea extract, water
Drink 1-2 Gallons of water a day
Definitely stay lean. I like to look like I have an upcoming shoot all the time. I think it's healthier than yo-yoing weight up and down between competition and offseason.
Chewing gum! And water. If I want something sweet, I chew a piece of fruity gum, for dessert, or just to satisfy a craving. I've never really acquired a taste for junk food to begin with, so that isn't hard. But I definitely recommend fruity gum. Works wonders for cravings. Also, a bottle of water will do the same, but gum tastes better.
This is where it counts. This is where the most growth occurs, right at the end of a set, when you struggle with that last one or two reps. I say to myself "sure, it hurts now, but in half a second, all that pain will go away.. Just one more rep." If you always quit when it hurts, you'll never get anywhere!
I really admire Greg Plitt as a fitness model. Rob Riches as well. As for bodybuilders, got to say Arnold, Frank Zane, Bob Paris, and Dexter Jackson.
I would like to become a fitness model, I just love modeling and being in front of a camera. Also fitness competitions.
Syntha-6 Whey Protein
Green Tea Extract