I began weight training in high school. As a multi-sport athlete, working out quickly became an important part of my athletic career. Workouts for baseball and football were quite different, but both were equally important. After high school, I decided to put on some weight and began a heavier and more frequent lifting routine. I ate like a horse and started using protein, creatine and supplements to boost my mass. I am blessed with a freakishly fast metabolism, but that also makes it more difficult for me to put on mass. After college, I learned the proper ways to eat, to use supplements and to train in order to get maximum results. Even with an 8-5 desk job, I have managed to get in the best shape of my life through a regimented diet and exercise routine. I have maintained 5.5% body fat and I’m able to support a good level of mass.
Right now, I train a minimum of 5 days a week. My routine consists of a combination of free weights, Hammer-Strength machines and full body circuits. I also try to change my workouts frequently in order to mix things up and keep my body guessing. Doing the same things over and over again is not ideal when challenging your body. For instance, I’ll go 2 weeks with heavier weight, and then the 3rd week I will drop the weight and go for reps; as well as incorporate supersets and circuits. My typical target groups during the week are:
Monday – Back/Abs/Calves
Tuesday – Chest/Abs
Wednesday – Bi’s/Tri’s/Abs/Calves
Thursday – Legs/Abs
Friday – Shoulders/Basketball/Abs
Saturday – Golf
Sunday – Off
Occasionally, I incorporate weeks with The 300 workout or The Spartacus workout. Both of those workouts are excellent, full-body circuits that really elevate my heart-rate and push my endurance to the limit. My only additional cardio comes from my participation in adult softball leagues and pick-up basketball at the gym.
I really try to maintain a lean look year round. I’m not a competitive bodybuilder, so I don’t feel the need to bulk/cut throughout the year. Lean is a much better look for me! My current diet is somewhere around 3000 calories/day, but it varies from week to week.
8:00 am: Optimum Nutrition Whey Protein Shake w/ whole milk,
1 banana, 1 tbsp peanut butter
8:30 am: 1 cup oatmeal, 2 slices whole wheat toast
(sometimes I will mix in 2 hardboiled eggs)
10:00 am: Full Clif Bar, Apple
11:15 am: Turkey sandwich on whole wheat w/ lettuce,
cheese and tomato, fresh mixed fruit
12:00 pm: Workout
1:30 pm: Post-Workout ON Protein shake w/ whole milk,
1 tsp (5g) ON creatine monohydrate
1:30 pm: Turkey or Tuna sandwich (or leftovers from dinner) (Also, I sometimes cook 4-5 chicken breasts on Sunday and bring them to work for the week)
3:30 pm: Greek yogurt w/ Multi-Grain Cheerios and fruit
6:30 pm: Dinner – My wife is a wonderful cook and puts together great meals with a healthy balance of protein, carbs and fat. If she weren’t around I don’t know what I would do!
9:00 pm Greek yogurt w/ cheerios
There’s nothing special in there! Just a good mix of milk, eggs, chicken, ground turkey, OJ, yogurt, fruits and veggies.
PIZZA! I could eat pizza every day for the rest of my life! I would be lying if I told you I rarely eat it. Like I said, I’m blessed with a high metabolism so I splurge every Friday and usually order a pizza!
Looking in the mirror! My motivation comes from getting results and what better way to see those results than looking in the mirror?!! I thrive to reach all of my personal goals and accomplishing those goals brings me satisfaction and boosts my confidence. I also enjoy sharing what I’ve learned with friends and family, and staying in great shape lets them know that I take my fitness serious.
I was in the Top 30 of the Wilhelmina Fitness Model Search (out of 3500+). It was the first contest of that type that I’ve entered, so I was very pleased that I was selected as a semi-finalist. Perhaps it’s just the beginning!
1. Be a good father! My wife and I had our first child on 6/26/11!
2. Obtain my personal trainers license.
3. Appear in a fitness magazine.
4. Help others reach their fitness goals.
5. Venture into the world of fitness modeling. I’ve had a few shoots so far, but hopefully 2011 will be bigger and better!
Arnold #1. He changed the face of fitness/bodybuilding forever. #2 would have to be Franco Columbu. He accomplished a lot for a guy in a sport surrounded by giants.
Hard Work! My parents raised me to work hard for the things I wanted, no matter what they were. Not many things in life are easy; whether it is fitness, work, family, money, etc. The majority of things in life are hard to achieve and hard work will lead you to all of your goals.