Weight: 12 stone 4lb aprox
I never stick to the same workout routine, I train six days a week and over them six days I absolutely obliterate each muscle part, here is an example of the sort of thing I would do, but this is not set in stone:
Monday: Chest and 20 min of cardio.
Tuesday: Hamstrings and 20 min cardio
Wednesday: Back and abs
Friday: Biceps, triceps and 20 min cardio
Saturday: Quads and calf’s
(I do 1 hour to an hour and a half maximum of cardio a week)
I don’t always do my cardio with my weights, I might do cardio first thing then weights later in the day, it’s not always together but as long as I get it in in that day I am not bothered, With my abs as long as I get them in once within that week somewhere I am happy, it might not be on that same day, I train my abs heavy and I train the weights high intensity, high volume and heavy. My aim is that I train to suit my needs if I am not happy with a certain muscle then I will train it harder or do it more.
Morning: 100g oats with water, 2 big scoops of protein and cinnamon, two creatine tablets, two grenades.
Snack mid morning: protein shake or supplement bar.
1pm: half pack microwavable brown rice, 150-200g of chicken with spices, spinach and salad, omega flax seed fish oil supplement, two grenades.
4pm: other half of the brown rice, 150-200g of chicken with spices, spinach and salad, omega flax seed fish oil supplement.
Pre workout: I have the NO explode supplement at the moment, but will be having the new grenade workout when that comes out, also I have glutamine, amino’s and creatine.
Post workout: glutamine and a good scoop of whey ice with it, creatine and two scoops of dextrose.
Evening: I chuck my carbs and eat some form of chicken or lean meat, sometimes steak; if I have chicken I will have a whole egg, with this I have lots of mixed veg.
Before bed: Optimum Nutrition Casein whey (2 scoops) and 1 table spoon of either whole earth peanut butter or almond butter! yummy!
I have good fats with every meal throughout the day, and I will eat like this from Monday to Friday, but if I am sick of rice I might change it a little on weekends, but still keep it clean.
When and why did you get started?
My background is from football, I played all the way through to like a young professional, but didn’t make the grade, this was due to a mixture of injury and not being good enough, when I was at Coventry (UK) I always loved the gym, my gym instructor was a big guy and I give him a large amount of credit to how hard I trained in the gym, as he was a very old school military kind of guy, I liked that and liked how hard he trained, at that time I was still playing football and was restricted to how much muscle I could gain, when I left the football background I still did semi pro football but lifted weights, its only as I have gotten older in the last 3 to 4 years and made the full commitment with fully giving up football due to lots of injuries, from then I started training hard in the gym and my muscles started to thicken up and my legs etc. got bigger.
I got into the fitness side of things a little by accident when I was looking into a men’s health magazine, I started to bore my friends a little by saying I believe I could be on the front cover, they really got sick of hearing me say it, then in 2010 there was a competition that my friends told me to enter, so I did, I did make the finale but I missed a phone call due to my plumbing job, I didn’t know at the time but I rang back a week later as I presumed that they would ring me back, when I rang them they said “you did make the final, but unfortunately you rang back to late, so we have had to pick someone else” I was gutted to miss the opportunity, I continued doing my training it’s what I loved and like most people aimed to look good, then the following year my friends said that competition is on again, they said am I going to enter it and I was thinking what would the chances of them picking me again, but thank god my friends pushed me as I entered again as I didn’t feel I would even make the final etc. I even booked an all inclusive holiday and when I got back I received a phone call saying I had made the final, I was like “oh my god” as I was a little out of shape from the holiday, I was over the moon on one part but they give you only 13 days notice and I was holding water with no abs in site, but I just knew from that moment on I was going to do it and win it, this I did and from winning that its opened doors and changed my life from then on, I was genuinely gob smacked that I won and was so pleased, I do not believe now that anything is impossible!
Will you always strive to get stronger or at some point just try to maintain?
If I said I am looking to just maintain I think I would be lying, as every time I go in the gym I look to give 110%, even if some days I am tired from a bad sleep or something, I don’t know what it is, the moment walk in the gym I have some sort of switch in my head that flicks on, so yes I will always looks to improve and get better in every area in my physique.
What would be your biggest dream to be able to achieve?
With having a big success over the last year and a half in the UK market, with men’s health, and the 7 page spread in muscle and fitness magazine I couldn’t have dreamed to get better, now I would love to go more worldwide but basically just really establish myself as a lead figure in the fitness industry, also to give to the industry by maybe writing for magazines, websites or even doing seminars.
Allot of us love a good drink of alcohol from time to time, do you ever drink, if so how often?
This year I have only had a drink once and that was at the new year, if I fancy a drink with my mates on a Saturday night I will have one, I used to drink and party often but with age I feel it’s gone more to special occasions, I can’t stand the hangovers to be honest.
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
It’s got to be Grenade.
What is your favourite food?
Where to start, it has to be steak (medium rear) and chips (or Indian) my favourite pudding is cheese cake.
If you could pick 3 different body parts to put on your body from 3 famous people, what would they be and why?
This is a hard question, I would say
Jean Claude van dam in the film blood sport his six pack, I seen him when I was 7-8 years of age and thought amazing.
Arnold’s Biceps because they are insane
Richard Gozdecki great set of quads.
Who do you look up to these days?
100% Richard Gozdecki, opened my eyes up to how hard you can push your self.
Your favourite quote?
“Embrace the pain, smash through adversity”
Your top 3 tips to someone that might be just starting out bodybuilding?
1: Find a decent gym with good equipment ect.
2: Be very selective with who you seek additional advice of, just make sure you go to someone that knows what they are talking about.
3: make every second in the gym, if that would be weights or cardio make it count, that’s every rep give 100% and your body will change over the time.
Twitter = Kirk_Abs_Miller
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