How did you get started with bodybuilding?
I started lifting weights in 7th grade to train for football. As soon as I started to lift I noticed changes in my body immediately.
That was 9 years ago and I have not stopped training since; I have only switched my training style from football oriented to bodybuilding oriented.
Where does your motivation come from?
My motivation comes from a few different places. One thing that is motivation for me is to be able to watch myself alter my body in the way that I want to. To see the body change is an amazing thing, and it enables me to “want more” and to stay hungry. Another motivation for me is different bodybuilding magazines, and websites.
These sources feature the best of the best, and it shows me how much more work I have to put in to be where I want to be in this sport.
What workout routine has worked best for you?
The workout routine that has worked best for me is:
- Flat Bench
- Incline Bench
- Incline Dumbbell Flys
- Cable Crossovers
- Decline Bench
- Hammer Strength Machine
- Weighted Pull Ups
- Wide Grip Lat Pull Downs
- Dumbbell Rows
- Cable Rows (wide and close grip)
- Back Extensions
- Leg press
- Leg Extensions
- Leg Curls
- Stiff Leg Deadlift
- Front Squat
- Military Press
- Arnold Press
- Front Shrugs
- Side Laterals
- Upright Row
- Front Raises
- Reverse Pec Dec
- Bent Over Lateral Raises (rear delts)
- Side Shrugs
- Close Grip
- Dumbbell Curls
- Rope Push downs
- Triangle Push downs
- Crazy 8’s
- Seated Isolation Curls
- Preacher Curls
- Weighted Dips
- Sloth Grip Curls
- Kick backs
If you have to pick only 3 exercises, what would they be and why?
Bench Press, Squat, and Lat Pull downs. I would chose bench press because you can hit all different parts of your chest by changing your grip around, and can also hit your triceps. Squat because legs are essential, and I believe this is the best all around leg workout. Lat pull downs because I am trying to work on the width of my back, and this workout will also hit biceps.
What is your diet like?
The amount of food that I eat is constantly changing depending if I am trying to put on weight, maintain weight, or cut; but no matter what I am doing my diet always consists of oats, yams, brown rice for carbs. Chicken, lean red meats, tuna, and tilapia, and shakes for protein.
- Meal 1- 8 eggs (3 yolk 5 whites), 1.5 cups oats, 1 scoop protein
- Meal 2 – 8-12oz chicken or 95% lean meat, 1 cup brown rice, or 2 sweet potatoes
- Meal 3 – 2 scoop protein, 1 cup oats
- Meal 4 – 2 Scoop protein 1 tblsp peanut butter
- Meal 5 – 8-12 oz chicken or 95% lean meat, 1 cup of brown rice or 2 sweet potatoes
Although my diet is constantly changing this is what it is at now
They say that the pre and post-workout meals are the most vital meals for the day, what do yours consist of?
Pre-workout – Chicken and brown rice 2 hours before my workout, and protein shake with oats 1 hour pre-workout
Post-workout – Protein shake with oats, and peanut butter and then a meal 1 hour later.
When trying to cut down do you prefer to use HIIT or just normal cardio?
I prefer using HIIT cardio. If I am working out I want to be sweating and get my heart rate up. Walking on the treadmill does not do anything for me, and my brain tells me that that is not working out. I have always been an athlete, and I like to train like an athlete.
What is your supplementation like?
Protein, b-complex, vitamin c, fish oils, zma, creatine, pre-workout drink, glutamine, bcaa’s, amino acids.
Evan Centopani, Frank Mcgrath and Kai Greene
Obsession is a word the lazy use to describe the dedicated