Weight: 215 (offseason) 190 (contest)
In terms of training, I like to stick to a 6-day high-volume split for the most part but lately I have changed my routine after speaking with a highly regarded WNBF Pro (See below). That being said, I do switch it up occasionally by doing a push/ pull splits or a 5/3/1 strength program. It keeps things from getting stagnant.
Monday – Back and Delts
Tuesday – Quads, Hamstrings and Calves
Wednesday – Off (Cardio only)
Thursday – Chest, Triceps and Biceps
Friday – Deadlifts, Back, Hamstrings and Glutes
Saturday – Off (Cardio only)
Sunday – Off
In terms of cardio, I am a huge fan of HIIT (High Intensity Interval Training) so I stick with 15 minutes of HIIT roughly two to three times per week. I’m a big fan of getting the cardio done in as little time as possible! In terms of abs, I usually train my abs every second day. I like to switch up the exercises each time, but some of my favourites include hanging leg raises, cable wood chops and V-ups.
I try to keep my diet as healthy as I can year round, regardless of whether I’m prepping for a competition or not. I truly believe you are what you eat.
In my off-season, I focus on adding clean mass. As a result, my diet tends to look something like this:
7:30am – 4 whole eggs, 8 egg whites, 1 cup oatmeal, 1 cup blueberries
10:30am – 6oz extra lean ground beef, 250 grams sweet potatoes, 1 cup broccoli (hot sauce on both)
2:30pm – 6oz chicken breast, 250 grams sweet potatoes, 2 cups spinach and 15 almonds(hot sauce on both)
5:30pm (pre-workout) – 1 cup oatmeal with 1 scoop chocolate isolate protein mixed in (30 grams protein)
6:30pm – Intra workout BCAA’s
7:30pm (post workout) – 2 scoop isolate protein, 1 cup oatmeal
9:00pm – 6oz extra lean ground beef, 250 grams sweet potatoes, 2 cups of spinach
11:30pm – 1 scoop casein protein with 2 tablespoons or natural peanut butter (blended into shake)
Macros – 3650 calories, 82F/350C/P350
When and why did you get started?
I got into bodybuilding when I was in college. The college lifestyle wreaked havoc on my body – I was binge-eating and drinking… I didn’t like what I saw when I looked in the mirror and I didn’t like how I felt. Growing up I had always been pretty active; I played a variety of different sports which kept me lean. Transitioning from high school to college was tough. I lost focus and went from being a lean 180lbs to an over-indulgent 240lbs in a matter of 10 months. A couple of my friends started going to the gym and I decided to tag along. I was hooked! From that point on, I made it my goal to lean out, lift heavier, and work harder than ever before. Unfortunately, it’s hard to make a lot of gains without the knowledge-base… After 9 years of training hard and educating myself, I am happy to say that I’m at a place that I am very proud of. Very excited to see what the next 9 years holds!
What’s your best music to work out to?
My current playlist:
Spliknot – Pshychosocial
Slipknot – Antennas to Hell
Hatebreed – I will be heard
Flight Facilities – Crave You (Adventure Club Remix)
Foxes – Youth (Adventure Club Remix)
System Of A Down – Aerials
Hatebreed – Destroy Everything
Rage Against The Machine – Killing In The Name
Hatebreed – Smash your enemies
Metric – Collect Call (Adventure Club Remix)
Avenged Sevenfold – Nightmare
Will you always strive to get stronger or at some point just try to maintain?
Being a natural bodybuilder, it is a long and slow process adding weight. Therefore when I am trying to add lean mass after a show (As I am doing now) I use a 500 calorie surplus and include cardio as well. So personally I am a fan of the Bulk and Cut way of training as doing 2-3 shows a year really cuts down on my time to add weight, therefore it is necessary for me to bulk and cut at different stages of the year. I will strive to get bigger, leaner and stronger till the day I die.
Have you done any competitions or plan to?
I competed in my first competition a few months ago actually. I took home first place at the OPA GNC Ottawa Classic for the Men’s Middleweight category and I was the runner-up for the Overall title. I have done some fitness modelling, but competing is what I am passionate about. One of my long term goals is to make it to the National level as a Natural Bodybuilder
What would be your biggest dream to be able to achieve?
One of my long terms goals is to compete at the CBBF and IFBB levels as a Natural Bodybuilder. By no means am I expecting this to happen immediately. I am prepared to put in as many years as it takes to make it to this level and I look forward to the day that I can share the stage with some of the bodybuilders that have served as a source of inspiration throughout my journey.
Do you ever struggle to stick to your diet and eat lots of junk food?
To be honest not really, when I am preparing for a competition, I use re-feed days/ meals (i.e., pancakes). When I am in my off-season, I do throw in a cheat meal once or twice a week, but I try to keep it as clean as possible (i.e., sushi, steak and potatoes, etc). Also, I track my macro nutrients each day – this includes cheat meals!
Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
I do, but in moderation. Even in my off-season, I avoid ‘extreme’ ends of the spectrum. If I am preparing for a competition or photo shoot, I limit myself to one or two glasses of red wine per week. In the off-season, there is a bit more flexibility, but I am not the type of person that will drink excessively and jeopardize training sessions… those college days are behind me!
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
Your favourite food?
Pizza no doubt!
If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?
Arnold – Chest
Kevin Levrone – Shoulders
Legs – Tom Platz
Back – Dorian Yates
Who do you look up to these days and why?
I have a few favourite bodybuilders and most of them tend to be Natural Pro’s.
I really look up to Kurt Weidner. He is an absolute beast in the gym and I really look up to his theories on natural bodybuilding and his love for the sport.
Another person that I really look up to is Layne Norton – his knowledge about natural bodybuilding is second to none and I love to hear about his thoughts and views.
I’m also a huge fan of the following physiques: Doug Miller, Brian Whitacre, Kane Sumabat, Vaughan Twigger, Philip Ricardo JR, Jeff Rodriguez, Jason Janov, Matt Ogus, Berto Nunez and Dickens Lambert.
Last but not least, let’s not forget Arnold Schwarzenegger. I absolutely idolize Arnold’s unconditional passion for the sport and everything he has done to grow bodybuilding into what it is today.
Your favourite quote?
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”
- Arnold Schwarzenegger
Your top 3 tips to someone that might be just starting out bodybuilding?
My advice is to stay consistent. You can’t put in a few months and expect to look the same way as someone who has been training for years and years. By staying consistent in terms of training hard and keeping the diet clean, you will see consistent gains! Never lose site of the big picture. Look to other bodybuilders as role-models and work towards that. You will get there with time, consistency, and dedication. Follow one of my favorite sayings: “Eat clean and train dirty”
Don’t look for a shortcut or “quick fix”. It is going to take years and years of pushing your body past boundaries both in and out of the gym. Be prepared to sacrifice a lot… that being said, if you put in the time and are okay with the sacrifices, you will reap the rewards ten-fold. Above all else, never give up. You will encounter setbacks, but it is all a matter of perspective. You can either choose to overcome those setbacks or let those setbacks overcome you… Remember: fall seven times, stand up eight.