Height: 6’1”– 186 cm
Weight: 209 lbs – 95 kg
How did you get started?
I was heavily into playing cricket at a young age. I also played rugby and tennis. After high school, I no longer had a routine and was less active. After moving away from home, despite working as a personal trainer, I started to get a little ‘fluffy’ at one point! I rarely cooked and ate a lot of take-out food, and it definitely started to show. At the time, I had no concept of nutrition and believed all I needed was to find the ‘right’ training program. Even though I was a personal trainer, I didn’t like what I saw in the mirror! I felt I really wasn’t ‘walking the walk’ and I decided I needed to make some changes. After all, people don’t want trainers who are out of shape. Looking back, I possibly battled a mild form of orthorexia. When I began focusing on my nutrition, I adopted a terribly strict and regimented approach.
I struggled with binge-eating and I would end up throwing off my progress for weeks at a time. The restrictive nature of my dieting ultimately fuelled my fire and contributed to who I am today.
What motivates you to keep going and push harder?
I have an inner drive to push myself harder. Having the opportunity to motivate and share what I’ve learned with others is a big thing for me too. I remember how hard it all seemed for me in the beginning.
It’s been great to be able to ‘transform’ my body, and I love feeling confident in the way I look, but the opportunity to inspire and impart knowledge on others has been the real icing on the cake.
What is your current training philosophy?
I perform squats, bench press and deadlifts 2-3 times per week and incorporate light, moderate and heavy days depending on my training focus. I place the emphasis on increasing volume over time, rather than cramming as much volume into one session as I can, and I perform traditional bodybuilding-style accessory work to supplement main lifts. I include supersets, drop sets and other overload techniques to keep the intensity high.
Monday: Moderate Deadlifts/Chest/ Shoulders
- Deadlifts 5 x 8-10
- Snatch Grip Deadlift 3 x 10-12
- Incline Dumbbell Bench Press 4 x 12-15
- Decline Cable Fly’s 4 x 20
- DB Shoulder Press 4 x 8-10
- DB Lateral Raise 4 x 12-15
Tuesday: Heavy Squats/Lower Body Accessory
- Squats 5 x 5
- Weighted Walking Lunges 4 x 30
- Leg Extensions 4 x 20
- Hamstring Curls 4 x 20
- Weighted Calf Press 5 x 10
- Incline Dumbbell Bench Press 5 x 10-12
- Decline Cable Fly’s 5 x 20
- Weighted Wide Grip Chins 4 x 6-8
- Pulldowns 4 x 12-15
- One-Arm Dumbbell Row 4 x 10-12
- Machine Row 4 x 12-15
- Standing Overhead Barbell Press 4 x 6-8
- Seated Dumbbell Shoulder Press 4 x 12-15
- Bent-Over Rear Delt Fly’s 4 x 15
- Barbell Rollouts 3 x 15
- Weighted V-Sit Ups 3 x 15
- Hanging Leg Raises 3 x 20
- Exercise Ball Oblique Crunch 3 x 15
- Cable Woodchop 3 x 15
- Russian Twist 3 x 50
- Weighted Calf Press 5 x 12
Friday: Heavy Deadlifts/Back/Chest
- Deadlift 5 x 5-6
- Rack Pull 3 x 8
- Incline Bench Press 4 x 8
- Incline Dumbbell Fly’s 4 x 12
- Decline Cable Fly’s 4 x 20
- Wide Grip Pulldown 4 x 12-15
- Bent-Over Barbell Row 4 x 12-15
- Seated Machine Row 4 x 12-15
- Straight Arm Cable Pushdown 3 x 12-15
Saturday: Moderate Quads/Hamstrings
- Squats 5 x 8-10
- Leg Press 3 x 50
- Leg Extension 4 x 25
- Hamstring Curl 4 x 25
- Calf Raise 5 x 15
Favorite form of cardio?
I prefer to incorporate HIIT into my own routine. Depending on my goals, I’ll perform cardio once or twice a week. There have been times when I have eliminated it all together, but generally I find I feel better when I have a little aerobic activity in my routine.
A standard session will consist of 6-8 sprints at 100% intensity for 15-20 seconds, with a 1:40 of active rest.
What is your approach to nutrition?
I am a firm believer in balance and moderation. I preach and follow flexible dieting principles. The beauty of following flexible dieting is the opportunity to vary my portion sizes. I track my macros and eat predominantly whole foods.
I also make sure to consume an adequate amount of fruits and vegetables and stay consistent with my diet.
Do you bulk and cut or stay lean year round?
I prefer to stay on the leaner side when I can. But it often depends on my schedule. Towards the end of this year, I plan on making some improvements to my physique, this will allow me the opportunity to enjoy some more food, while bringing up my weaker points.
- Meal 1: 2 scoops Whey, 1 Banana
- Meal 2: 6 ounces Low Fat Greek Yogurt, 6 ounces Oats, 1 tablespoon Peanut Butter and 1 Skim Cappuccino
- Meal 3: 5-7 ounces Ground Turkey, 4-6 ounces Brown Rice, 6-8 ounces Mixed Vegetables, 1 slice Low Fat Cheese and Barbeque Sauce
- Meal 4: 5-7 ounces Chicken or Beef, 4-6 ounces Sweet Potato or Pumpkin 6-8 ounces Leafy Greens, 1 slice Low Fat Cheese and Sauce
- Meal 5: 5-7 ounces Baked Chicken, 4-6 ounces Fries and 6-8 ounces Vegetables
- Meal 6: Chocolate, Ice-Cream or 1 scoop Whey
What is your supplementation like?
I’m sponsored by Optimum Nutrition and incorporate the following into my routine:
- Pre-Workout Stimulant
What are your best 3 tips for someone looking to reach their goal physique?
- Make sure your daily caloric intake is in-line with your goals.
- Focus on compound lifts and progressive overload.
- Stay consistent. Your body counts calories and macros on the weekends even when you don’t!
‘You won’t get much done if you only grind on days you feel good.’