Posted 23 January 2015 by Interview:

Quincy Winklaar


How and when did you start training?

I joined the army in 1999 and as part of my basic training for that my instructors had my colleagues and me perform hundreds of push-ups, pull-ups, sit-ups, and running laps. Despite that, I decided on my own to incorporate weight training for the purpose of strengthening my legs for soccer (I played head division, the highest amateur division in Holland). With summer coming up, I also wanted to look good in my tank tops - "Sun's out, Guns out"- you know how it is hahaha! After I saw the great development and changes in my physique from weight training I wanted to keep refining, growing and building.


Do you often train with your brother Roelly Winklaar?

My brother and I train whenever we are together, but considering that we are usually located in individually different countries at most points in time, we do not train that frequently together. Presently Roelly lives in Curaçao and I live in Trinidad.


What mistakes did you make as a newbie?

I used to think that leg extensions and seated calf raises were enough to build my legs. I didn't know about strengthening ligaments and the finer groups that make up the entire leg (hamstring, quads, glutes,   satorious, etc). Now, I know that obviously isn't so. If I knew then what I know now, I would pay more attention to incorporating a variety of leg building exercises and utilizing the proper rep ranges for building and strengthening. Also I would pay greater attention to diet to maximize those gains.


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

When you’re starting out you may not be able to do as much of something not because you physically can’t, but because you lack the discipline. There’s nothing wrong with this remember every journey has a first step. It goes like this:
Do something
Do a little

Practicing consistently isn’t difficult. What’s difficult is practicing something every day that you don’t really want to, and in that case you probably shouldn’t be practicing. Build a passion for what you do; learn to enjoy it.

Do you listen to music whilst training?

I listen to music only when I train solo or if I'm doing cardio. DJ Onderkoffer mixes seem to be my favourite these days and anyday I love that 90's old school gangsta rap.


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

Hmm, I don't really think about it. I think if anything that soldier mentality switch flips on, I go into mental overdrive and power through. Never give up - never surrender. I know that somewhere my competitors are getting those reps in and I am not if I quit now.

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

My coach determines my diet and training depending on my goals and how we regard my body's progress or lack of it. He will make changes to my diet after taking a look at progress pictures and asking me questions regarding my strength and energy levels.


What are you most proud of?

I can’t say that I am proud of one thing more than another. I appreciate all that I have and earned,  all that I am and have done.  All that I have and have done has brought me to this point in life and I have to say with all humility. I am proud of myself - my consistency, determination to  succeed, resiliency and simple nature.

Do you bulk and cut or stay lean year round?

I competed on stage earlier in 2014 weighing in at around a little under 200lbs. This is the first off season that I will be seriously focusing on a structured off season diet and hypertrophic training for those mass gains. I am currently 250lbs and relatively lean. I am one  of the taller 212 competitors (5ft7) on the pro stage so my focus is to gain as much mass as possible to fill out my frame in lagging areas so that I will be more competitive among the shorter, thicker guys - while bringing the same or better conditioning and leanness as I did earlier this season.


What types of cardio do you do?

Usually I do incline treadmill fast paced walking, step mill and occasionally "Torture Hill" - there are 3 long VERY steep hills near to my house it takes about half an hour to complete and I'm incredibly breathless at the end. Sore legs and glutes the next day.

What is your training routine like?

My training routine comprises of basic bodybuilding style lifting. Nothing fancy or complicated - just smart lifting and good mind muscle connection. I like The FST-7 style training which is simply fascial muscle stretching through maximum muscle pump. In my off season I use lower rep ranges than when I'm prepping. When I’m prepping I employ a lot more supersets and giant sets into my routine. My schedule looks like this:

Full Workout Routine


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

My coach Nathan Harman aka the Wizard, controls my diet.  This is my second prep with him at the reigns. Currently Nathan has me eating 8 meals a day each with about 250g of protein and low carbs - basic get lean stay big meal plan considering we are about 18 weeks out from my first show. I did 2 hours of cardio per day last year which helped me get to the best shape and conditioning of my bodybuilding career so far. I trust his judgement and I believe that this year we will come in even better.

Who are your favourite athletes, bodybuilders or fitness models?

Dexter Jackson, Frank Zane and of course my big brother, Roelly Winklaar.


What supplements do you use if any?

I use Protein Isolates, N.O Explode, Glutamine, BCAAs, Vitargo, Animal Pak, Creatine, Joint Flex.

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

  1. Make clear and realistic short term goals to keep you focused and motivated. Once you achieve those goals you can assess and establish new goals.
  2. Pay attention to diet in relation to your training regiment; they go hand in hand.
  3. Train your body not your ego. Train smart and safe. Master basic form and technique for exercises to avoid injury and choose weight that you can control without sacrificing form. Learn to develop your mind-muscle connection and listen to your body. Learn to distinguish pain associated with soreness, pain from injury or impending injury and pain associated with muscle pump aka "the burn"

Quincy Winklaar

Year of birth: 1983
Weight: 250lbs off-season ; 212 contest  
Height: 5ft 7in

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