Lean Machine: Better Bodies Athlete Kris Gethin Talks With Simplyshredded.com

How did you get started with bodybuilding?

I was first introduced to Bodybuilding following an accident while racing motocross. I used weight training as a form of rehab for my back injury, and I got hooked to the ever-evolving sensation of strength, accomplishment, confidence, energy and living my life without back pain.

Where does your motivation come from?

I used to get motivated by people who said I couldn’t accomplish my goals, and then I got motivated by training with professional bodybuilders like Dorian Yate’s and Branch Warren – people who I wanted to emulate.

Now I am motivated by inspiring others and from their positive reinforcement.

What is the best part about being the Editor in Chief of the Bodybuilding.com supersite.

Like Isaac Newton said, “I am able to see further than others because I have to stood on the shoulders of giants”. At Bodybuilding.com I have been fortunate enough to work with, and meet with, bigger and more knowledgeable people than myself. I don’t always meet these people in-house; many of them are within our BodySpace community, our vendors, our writers and our talented experts. I am constantly learning so I can become a better teacher myself.

Whatever is passed onto me, I am able to pass onto others through the Bodybuilding.com vortex, and that’s a priceless gift that can’t be bought. To say I have the job of a lifetime may sound cliché, but to me it’s a dream come true.

I understand you have a book coming out called Body by Design. Can you tell us about it?

Body by Design is a plan that promotes health from the inside out, starting by breaking down the mental blocks that are holding you back, then by building up the muscles on your body, and finally by adding delicious, healthy food onto your plate. Based on the best practices found at Bodybuilding.com, Body by Design shows that amazing things can happen when people get the tools they need to achieve their fitness goals. Writing the book was a long process but it was more than worth it. I think people will be pleasantly surprised by its easy-to-understand actions steps.

Body by Design will be available from the 28th of December but you can the pre-purchase here – http://www.bodybuilding.com/fun/body-by-design.htm

What workout routine has worked best for you

A program called DTP which stands for Dramatic Transformation Principle. It combines a lot of volume and a high/low rep principle to activate both fast and slow twitch fibers. I have had a lot of success with this program by experimenting on myself and others, and it has enabled everyone who has tried it to burn fat and build muscle.

Sample Routine:

Monday: DTP Leg’s

Leg Press: 1×50, 1×40, 1×30, 1×20, 1×10, 1×5, 1×5, 1×10, 1×20, 1×30, 1×40, 1×50

Tuesday: DTP Shoulders

Shoulder Press: 1×50, 1×40, 1×30, 1×20, 1×10, 1×5, 1×5, 1×10, 1×20, 1×30, 1×40, 1×50

Wednesday: Cardio

20 minutes walking stairs

Thursday: Arms

DTP Barbell Curl Superset with Lying Tricep Extension: 1×50, 1×40, 1×30, 1×20, 1×10, 1×5, 1×5, 1×10, 1×20, 1×30, 1×40, 1×50

Friday: Shoulders

Dumbell Press superset with Bent over Dumbbell Rows: 1×50, 1×40, 1×30, 1×20, 1×10, 1×5, 1×5, 1×10, 1×20, 1×30, 1×40, 1×50

Saturday: Ab’s

Ab Crunches 3xfailure
Lying Leg Raise 3xfailure
Standing Calf Press 3×20
Seated Calf Press 3×30

Sunday: Cardio

20 minutes walking stairs

Kris Gethin Explains DTP Training

If you have to pick only 2 exercises, what would they be and why?

#1 Bent Over Rows:

Because just by slightly moving the angle in which you point the elbows and pull the dumbbells works totally different parts of the back. The muscle fibers in the back are very complex and run in varied directions. That’s why it is important to work the back with different exercises and not to use too much momentum.

#2 Dumbbell Bench Press:

Every individual has a slightly different insertion and origin point of their muscle fibers. By pressing with dumbbells instead of a barbell, you are able to find your plane of movement that best fits your physique and structure. I like to press in an explosive manner with the freedom to move the direction in which I press.

I think this is why you very seldom here of someone tearing their pec by heavy dumbbell pressing – it’s almost always with a barbell.

What is your diet like?

I like to eat high carbs, high protein and medium fats

Sample Diet:

Meal 1: 15 egg whites, 2 yolks, 1 cup of oats, pineapple, blueberries, almond butter and greek yogurt.
Meal 2: Turkey and brown rice
Meal 3: Talapia and white rice
Meal 4: Ground Beef and sweet potatoes
Meal 5: Chicken and brown rice
Meal 6: Steak and green veggies
Meal 7: CNP Pro MR (Meal Replacement Shake in the middle of the night)

They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?

Pre-workout – Nox Pump, CON CRET Creatine and Higher Power Glutamine. Post – CNP Pro Peptide, Genr8 Vitargo, CON CRET Creatine and Higher Power Glutamine

What are your thoughts on low intensity cardio on an empty stomach?

Many people always advise cardio before breakfast. I actually advise and practice this method the opposite way around. If you have slept for 6-8 hours, your body has fasted for this time. The metabolism will be at its slowest because no food has been present to give it a jolt.

So, what do people do?

They go hit the treadmill and extend that fast even longer so by the time they have eaten their next meal, the metabolism is running at a snail pace craving every calorie you are about to feed it. This is what we DON’T want. We want to spike the metabolism as soon as we wake up and so we can get it firing when doing cardio to burn more calorie’s. The more frequent we eat meals, the faster our metabolism. So, why would we want to extend this fast by not eating before bed and immediately upon waking. Experts say that you should live by the 3 hour rule of eating but not much is mentioned about the extended fast of sleeping. Although not practical for most, I wake in the night to have a shake as this shortens my fast.

My metabolism fires so fast that it wakes me up to eat, not an alarm. Yes it can become a bit of a pain but I feel and look so much leaner for it, and I only have to do 20-25mins cardio max. Give it a try for a couple of weeks and see how you go.

An impressive 7 plate squat

What is your supplementation like?

I am addicted to Grape Xtend – I drink this 24 hours a day. I love it for the BCAA properties as much as I love the taste. It helps me drink much more water than I would if it were plain. Morning and night I take Optimum Nutrition Muti’s, AST Beta alanine, and now Vit C.