I've always been active and involved in sports since I was really young. I continued sports through high school and started weight training for the sports I was involved in. I have been weight training ever since high school. I recently started training for figure competitions in July 2010. I changed up my weight training routine by lifting heavier and mixing it up more. My philosophy totally changed and fitness became a lifestyle for me. I also decided to start eating clean when I started getting into competing and saw the dramatic changes just nutrition alone had on my body. The changes that I was seeing everyday kept me motivated.
Depends on what I'm working out and if it’s close to competition time. It ranges between 1 hr 15 min to 2 hours.
When I get bored I start looking into new workouts. I also look for inspiration like Ava Cowan and Erin Sterns. I'll just look up bodybuilding.com workout videos .Compliments from others and people letting them know I inspire them keeps me going.
My routine and order of workouts changes constantly to keep my muscles guessing. My reps also vary depending on if I want to add more muscle or get really cut and lean. I will do 6-8 reps or 12-15 reps with 3-4 sets. I also incorporate pyramids, 21s, drop sets, supersets and giant sets. I do between 30-40 min of cardio 6-7 days a week. I do 30 min of high intensity or 40 min of low intensity.
Click below to download weekly routine.
My diet consists of lean protein such as Optimum Nutrition casein, Optimum Nutrition whey protein, chicken, egg whites, fish, extra lean ground turkey, and cottage cheese. Carbs consist of brown rice, quinoa, couscous, rice cakes and oatmeal. Healthy fats consist of nuts, avocado, peanut butter, fish oils, and almond milk. I also eat fruits such as blueberries and apples and vegetables such as carrots, spinach, lettuce and broccoli. I throw in yogurt and protein bars throughout the day also. I eat small meals every two hours from the time I wake up until I go to bed. I also drink about 2 liters of water throughout the day. I take a multi vitamin, glutamine, flaxseed oil, fish oil and L-carnitine for my supplements.
For the most part I fight through the cravings with will power lol, but in order to stay sane I find ways to trick my body. I have several tricks and healthy alternative recipes I use like my tilapia or ground turkey tacos and low carb chicken pizza. For my sweet tooth I will get a few tablespoons of fat free cool whip, 1 table spoon Walden farms sugar free/fat free/calorie free chocolate dip and 1 table spoon of power peanut putter and mix it together. My version of a low fat reeses peanut butter cup. Just a few grams of carbs and sugar, and you get your healthy fats in.
Ava Cowan, Erin Sterns, Jamie Eason
Lateral raises- Really gives you that rounded strong shoulder look and love the burn on these!
Unassisted Dip machine- Feel incredibly strong when I can add weight to myself. I love the burn it gives when you knock out your reps. Best is I love the jaw drops from the guys, because that’s when you know you are making great gains lol.
Unassisted Pull ups- Feel like it’s a really great all around exercise that hits multiple muscles in the back and hits the bis really well
I’d have to say my shoulders. I feel they are the strongest part of my body, but the abs come in close second.
Shoulders and pecs really make a guy look strong!
Stick to the three keys of fitness success such as nutrition, cardio and weight training. Make sure you’re giving 100% in each component.
With strong determination and dedication success will follow!
Photography: Alfonso Lievanos - phatphotofactory.com Michael Simmons - 4simon.com