Posted 18 January 2015 by Interview:

Chad Hollmer


How and when did you start training?

I was always active, but I never lifted weights. It was fine for me, because I was young and could get away with only doing cardio. I was always moving and had no interest in ever lifting weights. I was actually scared of the weight room at first. I remember ducking out of the weight sessions and just going straight to soccer. I had no idea what I was doing in there!

It wasn't until my great friend Nate came to me when I was 20/21 years old. He was an older soccer player on the team and everyone looked up to him. He got me out of bed 3-4 times a week to lift with him in the morning. It took me a while to get into the routine, but I was starting to enjoy it and see a response in the way it helped me on the soccer field. I became faster and stronger and became a better athlete because of it. I still thank him to this day! After I graduated, I worked out because I enjoyed it. I was able to see my body respond and now I love being healthy and helping others lead a lifestyle in which they are confident, healthy and happy!


What mistakes did you make as a newbie?

The mistakes that I made were mostly due to lack of nutrition.  I was eating the same amount of food as before, when I wasn't training.  I think that many young adults put supplementation before food intake and thats a big problem.  Supplements are just that; something that needs to be added to something in need of aid.  I only wish I had unlimited access to the cafeteria like I did when I was at the university! Also, I didn't get as much sleep and recovery time which I now know plays such a huge factor in growth and allowing the body to repair what I broke down.

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

One thing that I preach to clients and to beginners is that you have to make the whole fitness thing a habit, before it becomes a lifestyle.  You can't just start off throwing all these new factors into your life, or it will be too much to handle and will eventually come to a hault.  First, start drinking more water.  Replace sugary fruit drinks and soda with the water.  Then make a conscious effort to plan out your food intake and track your macros. One can lose or gain weight without working out just by the total calories one puts in their body.  Then when you have a grasp on those concepts, start working out. Go three times a week, then four, then five, until you have a schedule that fits your life and you are able to follow and stick to.

Another thing is that I think people get discouraged by not knowing, so they don't ask people.  No matter who you are or what you do, there is always more to learn.  Get help, seek out a good trainer.  Most likely; there is always someone smarter in the room.  You have to want to continue to develop and that will help you to reach your goals and be consistent.


Do you listen to music whilst training?

I listen to music when I'm training alone.  It helps keep me focused and I really feel a good song can help your performance.  When training with a partner I don't listen to music because they are there to help push me and motivate me when I would need that, plus it would be rude!

I love having pre-made playlists for certain days such as older rock / hip hop for heavy days, and more of the upbeat music for hypertrophy days.  Some artists that I am really into now are 3LAU, Krewella, David Guetta, Lecrae, Tupac, Rick Ross, and Kid Ink.  

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

I just try to think about making the muscle work to its full capacity.  It's more or less, telling myself I'm not done and I have more to give.  I'm not about to sacrifice form and risk injury to impress my “bros.”  My competition is myself and what I did the previous week.  I'm always trying to beat those numbers, whether its a certain number of reps, or the increase of weight.


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

I would say that I schedule my training every month.  I just make small adjustments according to my goals for the month.  I like having a plan before I go into the gym so I can stay focused and know exactly what I am going to do next.  Will I go more for strength and do few reps, or will I add supersets, drop sets, intraset stretching , BFR to make my workouts meet my physical goal!

As far as nutrition I would say that I plan that every week.  I do flexible dieting, so it allows me to eat foods that I enjoy and hit my macronutrient requirements.  I change it every week; to have a variety of food sources and because I want to constantly be evolving. Regardless if it's a few extra carbs or less fat, etc..., I tailor that to meet my goals.  I also track my food using an app called Nutritionist which makes it very easy to record what I intake.

What are you most proud of?

I'm most proud of my accountability and the fact that I am able to pass along the information and motivation I have.  I am a firm believer of practicing what you preach.  I say what I do, and I do what I say.  There is no reason to sugar coat things or keep secrets.  If you want to be successful in anything (including fitness)you have to work your butt off.  You have to plan, study, and work at your craft religiously.  In the long run what I can do and pass along to others, will be much more rewarding than things I have / will accomplish personally.


Do you bulk and cut or stay lean year round?

We all have different goals, so you have to take the path which is most appropriate to meet them.  That's why I don't do much of a “bulk” ever.  I do try to put on as much lean mass as possible by eating in a caloric surplus, but not sloppy amounts.

I stay pretty lean year round.  You never know when you could get a call to do a project or shoot, so I like to stay pretty close to the same level year round. That way it is easy to create a caloric deficit easily and maintain good condition.  It has never really appealed to me, to get super blocky or on some kind of perma bulk.  I want to be athletic, with an aesthetic touch.  

What types of cardio do you do?

I don't do much cardio.  Even when I have an event or shoot coming up, I usually just take shorter rest periods between my sets.  Once or twice a week I'll do HIIT for 7-10 minutes on a spin bicycle or sprints.  I'm coaching soccer frequently, so Im always walking around which helps me stay lean.


What is your training routine like?

Full workout routine

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

Here is a sample day:


  • Omelet
  • 3 Whole Eggs
  • 3 Egg Whites
  • 1 Slice Cheese
  • Half a green pepper


  • Apple and Whey Shake


  • 6 oz Chicken Breasts
  • 1 Cup Basmati Rice
  • 2 Whole Grain Ezekiel Tortillas

Pre workout shake - 60-90 min before training

  • 1 Scoop Whey
  • 1.5 cups Old Fashioned Oats
  • 1 Tbsp Peanut Butter

Post Workout

  • Half scoop Whey
  • Half scoop Casein
  • 1 Banana
  • 2 Scoops Waxy Maize


  • 8 oz Lean ground Turkey
  • 8 oz Whole Grain Pasta
  • Half Green Pepper

Who are your favourite athletes, bodybuilders
or fitness models?

Man thats tough!!  I'd say my favorite overall athlete is Michael “Air” Jordan.  His drive, creativity, and passion is 2nd to none.  Bo Jackson used to be a favorite of mine as well.  A total freak of an athlete who trained so hard.  As far as bodybuilders and fitness models go; I love the classic old school bodybuilder look (Arnold, Zane, Yates - just crazy). My teammates are all in phenominal shape and great people as well. I definitely get a lot of motivation from them.


What supplements do you use if any?

  • Pre workout shake: Cellucor Confetti Cake Whey
  • Pre workout Boost: Pre by ON or ENGN by Evolution + 5 g Creatine +4g Citrulline Malate
  • During Workout: BCAA + Waxy Maize
  • Post Workout shake: Dymatize ISO 100 Cake Batter + Foundation Series Casein
  • Taken with Food during breakfast: Multivitamin, Fish Oil, Cal/Mag supplement.

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

  1. Drink plenty of water and track your food intake.
  2. Train because you want to,...enjoy it.
  3. Have a purpose: Set goals and attack them!

Chad Hollmer

Born: 1986

Height: 6,1” Weight: 208

Instagram: ChadHollmer
Twitter: CH_fitness



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