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Sep 06

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Mike Mantle – Talks To Us

Age: 21

Probably 18 months ago now. I played a lot of sports as a kid, mainly football. Initially I started in the gym to build up my strength on the pitch, but ended up getting into building more than I had anticipated.

Weight: 184lb

Height: 5″11

Chest Size: 43″

Waist Size: 30″

Quad Size: 24″

Calves Size: 17″

Biceps Size: 16.5″

Forearms Size: 12″

 

Diet: I stick to relatively low carbs throughout the year just to hold single figure bodyfat. A typical day will look like this

BREAKFAST – PROATS 2 SCOOPS PROTEIN POWDER, 50G OATS MIXED WITH WATER

WORKOUT

SHAKE – HIGHPROTEIN LOW CARBS

LUNCH – EXTRA LEAN MINCE, HADDOCK FILLETS, VENISON. 1 LARGE HANDFULL OF SPINACH

AROUND 2PM – ANOTHER BOWL OF PROATS

AROUND 5PM – TUNA AND A LARGE HANDFUL OF SPINACH

AROUND 8PM – 2 CHICKEN BREASTS AND HALF A BROCCOLI

AROUND 10PM – SCRAMBLED EGGS AND SALMON

BEFORE BED – SHAKE

Max Deadlift: 570lb

Max BenchPress: 308lb

Max Squat: 374lb

Goals: I’m currently deviating between 82-84kg with around 9% bodyfat. I want to eventually be 86 kg with low single figure bodyfat percentage year round. The key for me is looking aesthetic, while maintaining a good level of cardiovascular fitness.

Routine: I’m currently in the middle of 8 weeks GVT (German Volume Training). This is based around 10×10. The idea is to start with 60% of your 1 rep max and hit that for ten reps. Once you reach the 10×10 the weight increases. A typical week will look like this:

Monday – Chest & back – Pull ups – 10×10
Flat Bench – 10×10
Tuesday – Shoulders & arms – Standing DB Shoulder Press-10×10
Standing Barbell Curls – 10×10
Close Grip Bench Press – 10×10
Wednesday – REST
Thursday – Legs & Abs – Back Squats – 10×10
Hanging Leg Raise – 10×10
Friday – REST
Saturday would begin the cycle again, in a pattern of 2 days on 1 day off, 1 day on 1 day off. GVT is a huge strain on the central nervous system so it is vital that the rest periods are facilitated properly.

Supplements: USN IGF 1 Pure Protein, Fish Oil, Multivits and I have played with Xedra Cut XT fat burners, but hard HIIT training will strip fat faster than anything else.

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