Quick Stats:
Age: 42
Height: 6’ 4”
Weight: 220 lbs.
How did you get started with bodybuilding?
I was first introduced to training with weights in the 9th grade while on the freshman football team. I was so intimidated to step in the gym! We had an old school hardcore gym and some pretty big boys on our team. At 5’2 105 lbs. as a wide receiver my job was to catch the ball, run like hell and not get blasted. Needless to say I didn’t excel in the gym during High School. Although I did become familiar with all the equipment and a few basic exercises. I mainly stuck to conditioning and ab training. I always killed my abs, it came natural. The moment I got serious about my training was at the beginning of my sophomore year in college when I finally stopped growing. I was 6′ 4″ and super skinny. I decided to become a firefighter and for that I really needed to work on my upper and lower body strength to pass the physical agility test. So I joined Bally’s Gym and I bought Arnold’s Encyclopedia of Modern Bodybuilding.
It’s crazy to think about all the resources out there now on the internet in today’s world. Although at the end of the day that’s all I needed back then, a basic fundamental exercise and diet plan, thanks Arnie!
Where does your motivation come from?
Well so many places really. As a young kid I was bullied here and there, nothing serious like what goes on now days, but it did certainly toughen me up and help me get motivated. I’m stubborn so I don’t quit until I get results (Capricorn)! I kind of have a little OCD so that actually helps me in what I do. Once you see small results you get motivated to work even harder and achieve better results! That’s the fun part of the process! I always told myself if you’re not working hard then someone else is and he will surpass you.
I also always took out my frustrations in the gym. Whatever was eating at me I left it in the gym. Channel your emotions and use them for motivation and intensity!
What is your workout routine like?
This workout below is for when I prepare for my cover shoots, I take my training to another level. I add many different exercises to hit all angles, increase my intensity and work load.
Full Routine:
Monday: Cardio/Legs
- Cardio 1Hr. (Bike or Run)
- Leg Press (Single leg) 4 sets 15, 12,10,8 reps
- Superset Calve Extensions (In between all presses) 4 sets 10 reps
- Leg Press (Normal) 4 sets 10 reps (Heavy) 2 drop sets 10 reps
- Stiff-Legged Barbell Deadlift 4 sets 15 reps
- Walking Dumbbell Lunges 2 sets 10 reps
- Leg Extensions (Single leg) 2 sets 10 reps
- Leg Extensions (Normal) 2 drop sets 15 reps
- Leg Curls 4 sets 10 reps (Last set is an Iso Leg drop set. 10 reps)
- Standing Machine Incline Squats 3 sets 25, 15, 10 reps
Tuesday: Cardio/Chest/Back/Abs
- Cardio 1Hr. (Bike or Run)
- Machine Pull Downs 4 sets 25, 15, 10, 10 reps
- Dumbbell Incline Press 6 sets 25, 15, 12, 10, 8, 6 reps
- One Arm Dumbbell Row 4 sets 10 reps
- Flat Bench Press 2 sets 10 reps
- Machine Press 2 sets 14 reps
- Pull-Ups 4 sets 25 reps
- Cable Fly’s Incline, Decline, Flat 6 sets 10 reps
- Ab workout (Hanging Leg Raises, Crunches) 15 mins
Wednesday: Cardio/Arms
- Cardio 1Hr. (Bike or Run)
- Cable Triceps Pushdowns 4 sets 10 reps
- Dumbbell Curls 4 sets 10, 8, 6, 6 reps
- Triceps Incline Skull Crushers 4 sets 25, 15, 10, 10 reps
- Standing Straight Bar Bicep Curls Wide Grip 4 sets 10, 8, 6, 6 reps
- Preacher Bench Close Grip Curls 4 sets 12, 10, 8, 6 reps
- Reverse Grip Arm Curls 4 sets of 10
- Standing Peak Curls 4 sets of 10
- Cable Triceps Extensions (Normal grip) 1 set of 10
- Cable Triceps Extensions (Reverse grip) 1 set of 10
- Cable Triceps Extensions (Hammer grip) 1 set of 10
- Dumbbell Forearm Curls 2 drop sets reps of 10
Thursday: Cardio
- 1Hr Cardio Santa Monica Stairs/Abs
- 20 Stairs
Friday: Cardio/Shoulders/Back/Abs
- Cardio 1Hr. (Bike or Run)
- Arnold Press Light Warm up 2 sets of 15
- Close Grip Pull Downs 4 sets 25, 15, 10, 8 reps
- Dumbbell Shoulder Press 4 sets 12, 10, 8, 6 reps
- Pull Ups 2 sets 25 reps
- Superset with Cable Lateral Raises 2 sets 10 reps
- Machine Back Fly’s 2 sets 10 reps
- Superset with Front Lateral Raises 2 set 10 reps
- Ab workout (Hanging Leg Raises, Crunches) 15 mins
Saturday: Full Body Circuit Training Outdoors
- 1hr Cardio Santa Monica Stairs
- 20 Stairs
- 200 Push Ups
- 50 Pull Ups
- 2x 40 Yard Sprints Up Hill
- Bicep Curls 2 sets 10-12 reps
- Tricep Extensions 2 sets 10-12 reps
- Lateral Raises 2 sets 10-12 reps
- Walking Lunges 2 sets 20 reps
Sunday: Off
- Rest Day
What is your diet like?
I have a few different diet plans I use throughout the year depending on my goal at the time. This is a sample of one when I’m prepping for a shoot. Since I’m not in bulking phase when I prep I stay around my body weight in protein to sustain my mass (220 grams a day). I never deplete carbs but I do moderate them according to my workouts and energy level.
Cutting Diet:
- Meal 1: Oatmeal/Protein Powder
- Meal 2: Chicken/Whole Grains
- Meal 3: Ground Bison/Yams
- Meal 4: Protein Shake
- Meal 5: Chicken/Veggies
- Meal 6: Protein Shake
- Meal 7: White Fish/Veggies
When trying to cut down do you prefer to use HIIT or just normal cardio?
I use to prefer running in the past, I would just run 5k in about 20 minutes and call it a day. Now with a nagging knee and shoulder injury I prefer low impact cardio. I do the outdoor stairs in Santa Monica and some sprints up hill on 7th street in between. I also use the bike cardio machines at the gym.
I have put more time into it, about an hour per session and I have also found that it saves the body from wear and tear while still being able to burn fat.
What is your supplementation like?
I’m sponsored by QNT supplements out of Belgium. The European technology and high quality ingredients help maximize my training. I use Riptek, Hydroval, and Textek. You can find them at The Vitamin Shoppe and GNC.
They just introduced it to the U.S. market and I will be representing the Fitness Campaign with ads in all the fitness magazines, retail, expos and events.
Favorite Quote?
“Invent a business that smiles on the world.
Discover what is needed that you believe in with all your heart!
A service you are really good at and love what you do.
Let it be your classroom, try new ideas play with everything! Dive in!
Cherish good people including yourself. Get negative people out of your life!
Romp on the floor with your dog.
Make friends with trees, listen to their stories.
Believe in butterflies if they can fly a thousand miles think what you can do!
Earn enough for your need but not for your greed.
Leaving so that when you die you will be missed.”
Website: www.DiegoSebastianFitness.com
Facebook: http://www.facebook.com/4DiegoSebastian
Sponsors: www.Battalion4Food.com & www.qntsport.com
Photography: http://www.jasonellisphotography.com/
