Posted 17 August 2012 by Interview:

Tirrel Grant

How and when did you start training?

From a very young age I was playing a high level of football, which I enjoyed with a passion.
When I reached the age of 16 it was crunch time, you was either handed a scholarship or was released from the academy. Unfortunately for me I sustained ligament damage in my left ankle and was unable to get fit in time to land my scholarship.
I had always had a passion for the gym and part of my rehab sessions consisted of quite a bit of gym work. I was pretty amazed how my body adapted from training in the gym and let’s just say I was bitten by the bug!

As a personal trainer what would you say is key to your clients achieving their goals?

I would say that the key to achieving your goals is to break them down. Set smaller more manageable goals; let’s call them stepping-stones to take you to your final destination of your long-term goal. Preparation is massive when you set out on any journey no matter what it is, having food prepped from the night before is a quick and easy win. Hit every gym session like it’s your last and stay consistent.

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

A great way to stay consistent can be as simple as just adding some structure into what you are doing. Once you are more structured and have a routine that fits your lifestyle it becomes second nature. Be realistic and the results will be motivation in themselves.

Do you listen to music whilst training?

Yes! I love listening to music while training it helps me to get fired up and push through my sessions.

I must admit I do have a bit of cheesy stuff on my iPod, but when training I always listen to up tempo house music that always does the job for me.

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

Good question! Without sounding too crazy I actually talk to myself, when it’s time to get out them last reps I think about the changes that it could make to my physique. I visualise how I want to look at my best and tell myself these reps could be the difference between me achieving that look or falling short. I do love the burn and the mental side of training no better feeling.

Free weights vs machines what do you feel are the pros and cons of both and which do you prefer?

I think that all bits of kit in the gym can have a purpose, depending on your goal and program will effect the exercise selection. For example many people have office jobs and are sitting down all day so why come to the gym and do exactly the same? Compound Free weights are great, massive core activation and calorie expenditure when training at the correct intensity. However I do like to use fixed machines when doing things like strips sets or training to failure.

What are you most proud of?

I get satisfaction from motivating and helping others whether it is with their training, nutrition or lifestyle change. Knowing that what I do working with my clients is having a positive effect on there life is a great feeling and something that I am proud of. I do get quiet a few emails from people that follow my Facebook fitness page and Twitter from different parts of the world saying that what I post gives them motivation and inspires them to want to do better. So for me being in my best possible shape all the time knowing that its helping someone else want to achieve a goal or make positive changes really motivates me so I would say it’s a win win!

Do you bulk and cut or stay lean year round?

For me I like to stay lean all year round, from when I first stated training I had an idea of what I wanted to look like and I have never really strayed from that. My body fat percentage tends to creep up a little around Christmas as I do get through my fair share of chocolate and cakes, GUILTY! Other than that I enjoy eating healthy and staying lean.

What types of cardio do you do?

Cardio isn’t my favourite part of training but I know it needs to be done so I try to make it short, sharp and efficient. I usually go for HIIT, if I have the space I like to jazz it up a little with skipping and cardio circuits. I do more times than not feel pretty rough after a cardio sessions, I like to hit hard for the time I have set and just get it over and done with ha!

What is your training routine like?

At the moment my training is a little different because I like to shock my body with different training protocols. Currently I am doing total body compound circuit 3 times a week and 3 HIIT Session, a day hitting the weights would look like this.

  Exercise Sets Reps Rest
A1 Incline Dumbbell Press 5 15 0
A2 Romanian Deadlift 5 15 0
A3 Candlesticks 5 15 0
A4 Dumbbell Lunges 5 15 0
A5 1 Arm Rows 5 15 1min

This was a session put together for me by Strength coach Grant Koch awesome trainer!

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

When trying to get into peak condition my diet consists of high protein, high level of good fats and complex carbohydrates. Right so here is a typical low carb day for me……

5:30 am
(28 grams protein) 2 scrambled eggs, mackerel fillet, 6 raw almonds
Vantage sports nutrition Sporti vit, and 3 teaspoons of fish oil

8:30 am
(28 grams) 1 Turkey breast fillet, raw tenderstem broccoli
And a handful of Brazil nuts

10:30 am
(40 grams protein) Steamed cod fillet, asparagus,
chopped red peppers and half avocado

1:30 pm
(30 grams) 1 Chicken breast, raw tenderstem broccoli, 1 table spoon of
Natural almond butter and 1 red apple.

TRAIN at 2:30 pm

Post Workout
Vantage Nutrition Whey protein Vantage sports nutrition Bcaa’s and High glycemic carbs

3:30 pm
(30 grams), Spicy prawns mixed leaf salad, steamed asparagus
And almond nuts (handful)

6.00 pm
(40 grams) 1 sirloin steak, spinach, chopped chilli peppers and mixed seeds

8:30 pm
(30 grams) 1 smoked salmon fillet, steamed mixed green veg,
and macadamias (Handful)

Who are your favourite athletes, bodybuilders
or fitness models?

My favourite all time athlete is Linford Christie,
I think he was an amazing athlete and had an incredible physique.

What supplements do you use if any?

I use all Vantage Sports Nutrition Supplements:

  • Whey protein
  • Bcaa’s
  • ZMA
  • Sport Vit
  • Fish Oils

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

1. Set goals with time frames.
2. Work your ass off.
3. Ambition is priceless so aim high!

Tirrel Grant

Weight: 70kg Height: 5’8


Coached by Grant at:


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