SimplyshreddedTV: The Origin Of Aesthetics

Quick Stats:

Age: 26
Height: 5’10” – 178 cm
Weight: 187 lbs – 85 kg

How did you get started with bodybuilding?

I started bodybuilding to increase my self-confidence and improve my general health. I got into fitness at a very young age and my step dad at that time owned an old school ‘spit and saw dust’ bodybuilding gym.

The moment I stepped in there I realized that is what I wanted to do!

Where does your motivation come from?

As a child I took part in a lot of activities and sports that were very competitive. I was also brought up to push myself to my absolute limits in sports and everyday life, so for me competing was a great goal to work towards.

I also love seeing how my body can change and improve over time with hard work in the gym and discipline in the kitchen.

What is your training like?

Full Routine:

Monday: Back

Wide-Grip Pull-Ups 4×12-15
Wide-Grip Machine Pulldowns 4×12-15
Close-Grip Pulldowns 3×12-15
Close-Grip Seated Rows 3×12-15
Barbell Bent Over Rows 4×12-15
Deadlifts 4×8-10

Tuesday: Arms/Abs

Tricep Dips 4×8
Single-Arm Tricep Cable Pushdown 3×10-12
Skull Crusher 3×10-12
EZ Barbell Curls 3×8-10
Single-Arm Dumbbell Curl4x8-10
Hammer Curls 3×8-10
Sit-Ups 4×50
Side Oblique Twists 3×20
Weighted Crunches 3×12-15

Wednesday: Quads

Squats 4×10
Hack Squats 3×8-10
Leg Press 3×12
Leg Extensions 3×12-15

Thursday: Shoulders

Side Lateral Raises 4×10-12
Shoulder Press 3×8-10
Straight Arm Front Raise 3×15
Rear Delts with Cable Machine 3×15
Front Shrugs with Olympic Bar 3×15
Rear Shrugs with Olympic Bar 3×15

Friday: Chest/Abs

Incline Press with Olympic Bar 4×10-12
Flat Dumbbell Press 4×10-12
Cable Flyes 4×10-12
Incline Dumbbell Flyes 3×12-15
Straight-Leg Hanging Leg Raises 3xFailure
Abdominal Crunches on Machine or Cables 3×12-15
Cable Woodchop 3×15-20

Saturday: Hamstrings/Calves

Single-Leg Seated Hamstring Curl 4×10-12
Stiff-Leg Lying Leg Curl 4×10-12
Weighted Walking Lunges 3×10
Seated Calf Raises 3×10
Smith Machine Calf Raise 3×30

Sunday: Rest day

Recovery

If you had to pick only 3 exercises, what would they be and why?

Wide Grip Pull-ups – These are great to activate your primary muscles, which are the back muscles, but it will also target your secondary muscles (biceps). In order to perform the exercise correctly you need to have great core strength to prevent swinging etc.
Squats – Squats primarily focus on the quadriceps but they are also an all-round great leg exercise.
Shoulder Press – Great overall strength exercise and it also hits all three heads of the shoulder.

What is your diet like?

Below is a diet I tend to follow all year round, I can stay relatively lean from this and I would only need to alter a few things in order to be ready for a photo-shoot or to get competition ready.

Daily Diet:

Meal 1: (Cooked as a pancake)

150g Dry Oats
40g Blueberries
15g Flaked Almonds
10 large sized Egg Whites or 27 tablespoons of ‘2 chick Egg Whites’ (free range)
1 x teaspoon Flaxseed Powder
1 x teaspoon of Coconut Oil

Meal 2:

200g Turkey Breast
300g sweet Potato or White Potato
100g Spinach or Greens

Meal 3:

1 Tuna Steak
75g Dry Brown Basmati Rice
110g Broccoli or Asparagus
Half an Avocado (mixed in with Greens & Rice)

Meal 4:

170g Chicken Breast
300g White Potato
100g Spinach or Greens

Meal 5:

250g Steak (Sirloin, Rump of Fillet)
300g Sweet Potato
110g Broccoli or Asparagus

Meal 6:

200g Salmon Fillet
Mixed Salad or Asparagus
Half an Avocado

When trying to cut down do you prefer to use HIIT or just normal cardio?

I have tried both methods when dieting and I must admit although I love HITT cardio, I found I could monitor my fat loss through LISS a bit easier.

Also I have found that my energy levels before a competition would be quite low so high intensity would be too much for me.

Who are your heroes and sources of inspiration?

Flex Lewis is my all-time hero. Not only does he have a great work ethic on and off stage but he has also found a great balance between his family life and bodybuilding/competing.