Dec 13

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Michael Mantle – Naturally jacked (Update)

Age: 22
Weight: 187lbs
Height: 5” 10.5
Chest size: 43”
Waist size: 30”
Bicep size: 16.75”
Calves size: 15”
Thighs size: 25”
Workout Routine:

Currently following a strength hypertrophy. Compound movements start with an 8×3 rep range, which is worked through 6×4, 5×5, 4×6, all the way through to 3×8. The idea is to take a weight slightly below your 1 rep max, work that for three reps initially, then progress that to rapidly increase strength over the course of the 10 week programme. Isos are performed after the compounds to manipulate sepcific areas.

Bulking Diet:

Add another two ‘sides’ of carbs. Each 50g worth – either oats or rice. It’s that simple for me, that’s what has worked.

Cutting Diet:

Tried keto and found it to be hugely catabloic. I drop carbs to around 150g and smash the back out of my cardio. If you put the work in, you can cut on moderate carbs (200-220g). Too many people starve themselves on a cut. Best advice would be to get on as much white fish as possible. Utilising this is a primary protein source will shred you out like nothing else.

When and why did you get started?

I used to play a decent level of football, but after a few injuries became frustrated. Ended up in the gym, as most people do hitting ‘curls for the girls’. Luckily I had a great PT – Nath. He instilled the desire to increase my knowledge and become a PT myself. I still maintain that I owe everything to him and how much he pushed me on .I’ve been lifting and dieting in what I’d describe as a correct manner for 9/10 months now. Before I didn’t always do things correctly, but the gym is all about learning day by day, edging ever closer to perfection. Like many before me said – training is like sculpting a masterpiece you will never finish.

Will you always strive to get stronger or at some point just try to maintain?

As I said the journey never finishes. You’re always growing and learning. I don’t train to boast to my mates about how much I lift anymore. That’s the best way to get a hernia or end up a disproportionate mess.

Have you done any competitions or plan to?

Not as yet. My interests are more focused on fitness modelling rather than bodybuilding.

What would be your biggest dream to be able to achieve?

Emulating Greg Plitt. International cover model. Or on a level local to me Kirk Miller. The guy went from plumber to cover model in a matter of months. He’s a humble guy and has grafted hard to get where he is. Massive proof that if you want it then with the right mentality you can make anything happen. Also proof that you don’t need to lead a deprived isolated life to be shredded.

Do you ever struggle to stick to your diet and eat lots of junk food?

Never. I eat the foods I love. Recently got into sourcing local meat as a friend of mine was talking about a farm shop he had found. No processed, water injected mass produced junk, all clean and tastes amazing. Recently been forced to adapt my dieting to include a high carb low fat cheat day. Plateaus can occur in dieting so these high carb days allow the body to refuel and avoid and chance of tedium becoming an issue.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

Not anymore. I used to binge hard. The buzz you get looking the way you want far outweighs getting steamo. Special occasions I’ll have a few, but I factor that into my diet and training. If I’ve been drinking the night before I’ll hit HIIT in the morning, and almost count these excess calories as my cheat day, so my diet is on point leading up to and after drinking.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

Grenades – Best fat burner I’ve ever used. No sides, increduble buzz. You will never hit a workout as hard as when you’re on them.

Your favourite food?

Chicken or ostrich burgers – I’m lucky that my local butcher stocks them.

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

Greg Plitt’s Biceps – Natural or not the man is carved from stone.
Kirk Miller’s Abs – If you haven’t heard of him google him. Purely for the fact that I’ve seen the amount of junk he takes down on weekends ans still strolls around at single figures. Disgusting.
Josef Rakich’s Legs – Proportions are perfect – another natural athlete who deserves all the respect he gets.

Who do you look up to these days and why?

Frank Zane – the closest thing to perfection I have ever witnessed.

Your favourite quote?

“ There is nothing worse in this world than being average”.
Your top 3 tips to someone that might be just starting out bodybuilding?
1.Know what you’re doing – there is so much free information out there, use it.
2.Train hard and don’t expect to see results instantly.
3.Your life will improve so vastly if you take it by the horns and run it yourself.

What is your favourite motivation picture online and why?


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