I’m following a 4 day split right now:
Day 1 Shoulders & Triceps, Cardio
Day 2 Back & Abdominals, Cardio
Day 3 Quads, Hamstrings, Calf Muscles, Cardio
Day 4 Chest & Biceps, Cardio
I keep protein very high and eat a consistently high amount of carbohydrates (throughout the day and evening).
Meal 1 Cereal, Fruit, Whey Protein
Meal 2 Oats, Whey Protein
Meal 3 Chicken, Rice, Vegetables, Nuts
Meal 4 (Pre workout) Oats, Whey Protein
Meal 5 (Post workout) Whey, Maltodextrin, Dextrose
Meal 6 Beef or Chicken or Fish, Kumara (Sweet Potato), Vegetables, Nuts
I keep protein intake very high and cycle calorie intake.
Meal 1 Cereal, limited Fruit, Whey Protein
Meal 2 Oats, Whey Protein
Meal 3 Chicken, Kumara, Vegetables, Nuts
Meal 4 (Pre workout) Oats, Whey Protein
Meal 5 (Post workout) Whey
Meal 6 Beef or Chicken or Fish, Low Carbohydrate Vegetables
When and why did you get started?
I started playing around with weights when I was around 14 years old. It was random training at home with a barbell and dumbbells that my parents gave me and my brothers for Christmas. It makes me laugh remembering how I spent a lot of time doing upright rows and bicep curls with my brothers. I was small and skinny compared to other kids, so my goal was to build muscle and strength. I was also doing different types of martial arts training. I think the martial arts also played a part in shaping my body from an early age (beginning at 11 years old). I joined my first gym at 18 years old, and trained regularly in gyms from then on. The weight training became more serious when I hit my early twenties. About this time I stopped regular Muay Thai training, and it became easier to add more muscle. I weight train consistently week in week out, 4 workouts each week, sometimes 5 when I’m ramping things up. The biggest break I take from training is about 1 week’s rest every 12 months.
From the beginning I always had a very strong interest in nutrition, and sports nutrition supplements. I was always experimenting with anything new on the supplement market. To satisfy my bodybuilding and muscle gain dreams it seemed like a good idea to do some study. I completed personal training and fitness instruction and prescription qualifications. Part of this provided the foundation in sports nutrition which inspired me to learn as much as possible in this area. This was while running my first business (graphic design). In my graphic design business – I began producing a lot of material for supplement companies, nutrition stores, gyms, personal trainers, vitamin, and weight loss supplement manufacturers. It was an interesting perspective of the fitness industry, I learnt a great deal!
At the same time my physique was coming along – people started noticing this and began asking me to train and coach them, and write them plans. This contributed to me starting my website reactiv.co.nz (in 2003). The aim was to put together a motivating website, that offered planning along with nutrition supplements to build your best body.
Starting Reactiv has helped me put the emphasis of training into my life that I always wanted to. I believe if you talk the talk (which I do everyday with my friends and clients) then you must walk the walk – so training became an even higher priority for me. Equally so did my diet and supplementation. You have to be 100% committed to each of these areas if you want to achieve your best body.
Reactiv has been a full on ride. Through my website I have helped people from all walks of life, from all around the globe build muscle, strip bodyfat and make massive changes. My e-book Hyper Burn has also been a great way to reach many people. It’s always great when I hear back from people who have followed the plan inside and improved physically. This is the plan I personally use myself to prepare for any photos I’m about to do. It’s actually the third e-book I’ve written on dieting. Each time I’ve fine tuned the cutting up and lean muscle building method to make it more effective and simplified.
What’s your best music to work out to?
My best music to train to would be something harder style.
Will you always strive to get stronger or at some point just try to maintain?
I’m constantly striving to get stronger, that’s always my goal – to try and go further. The reality is though that this can’t be attained all of the time. Sometimes you hit a wall, sometimes you break through – you need to be focused on the next level at all times. It would be a very rare thing if I got out of bed in the morning and some muscle on my body wasn’t hurting from training. The muscle soreness is always there, somewhere. That’s the best way to tell you are doing your job correctly.
Have you done any competitions or plan to?
I’ve never done any competitions, I’m not planning to. My competition has always been with myself, to better myself, and hopefully motivate others through my results. At times other people, their condition, does fire me up to achieve more also.
What would be your biggest dream to be able to achieve?
Training is in my blood, I love training. To train and maintain a high level of condition for life will be a satisfying achievement for me. I’d like to be able to spend even more time training and exercising. It will also be great to share all of what I’ve learned with as many people as possible.
Do you ever struggle to stick to your diet and eat lots of junk food?
I don’t struggle mentally with the structure of my diet. I guess part of the reason for this is because I’ve been doing it for so long. I thrive on the regularity of my diet. I’m also motivated to achieve more of myself for reactiv.co.nz, I’m accountable to a lot of people. Obstacles do come up – I try to plan ahead for things like this. I know people like to try different ‘approaches’ to dieting. Many of the commercially marketed diets today are designed for the sake of originality – just to do something different. The trend is to market something a bit off the wall or out there – people buy into this hook line and sinker. They become like religious fanatics. Maybe it’s the pain and suffering they put themselves through. A need to self rationalize their decision making even though it goes against years of proven structures used by hundreds of thousands of bodybuilders and athletes. Really though results come down to the numbers at the end of the day. Calories in, versus calories out. You can achieve this in numerous ways.
To answer the second part of the question, yes I do eat junk food. With the correct structure in place there is room for what is described as junk food in a diet. Higher calorie meals are actually beneficial when applied in the right way. But that description sounds so cliché today. I never eat junk indiscriminately – it always has a purpose in my plan.
Alot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
I enjoy a good drink, I keep alcohol intake restricted though. There’s no denying the after effects of alcohol do negatively influence the way we look, feel, and think.
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
Your favourite food?
Protein, in whatever form that may be.
If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?
I’m happy with the foundation I’m working with, anything else would alter the symmetry I’ve spent a long time working on.
Who do you look up to these days and why?
My family. I come from a family who have hard working mindsets and are very loyal – I admire these qualities. I believe in work. This is where the foundation of my training stems from. My Grandfather who passed away recently faced a great deal of adversity in his life, but he pushed on no matter what. His memory is a constant inspiration to me, and a reminder to never give up. You never give up.
Your favourite quote?
Never, never, never give up.
Your top 3 tips to someone that might be just starting out bodybuilding?
Train hard and heavy.
Never give up.
What is your favourite motivation picture online and why?
This attitude is what it’s all about:
http://www.reactiv.co.nz (my sports supplement and information company)
http://www.facebook.com/ReactivSupplements (my advice and motivation facebook page)
http://www.facebook.com/MikeHonore (my profile on facebook)