Dave
Dreas
Age: 26
Height: 5’ 11”
Weight: 180
City: Phoenix, AZ
Occupation: Fitness Professional
Get
Ripped Workout, Diet, Supplementation and Tips
Growing up I was a natural athlete playing football, basketball, baseball,
and soccer. While being active in those sports, I was able to develop habits
of working out and staying in shape. Going through various strength training
programs in high school gave me a good understanding of exercise and
movement. I was fortunate enough to receive a Division 2 basketball
scholarship and that allowed me to work with some great strength and
conditioning coaches. It wasn’t until after playing college basketball that
I was able to add size and develop more strength. The most important thing
was honing in on my diet and making sure I was getting the proper
macronutrients into my body. I grew up reading all the popular fitness
magazines and that was a huge motivator. I continue to educate myself and
hope to grow in the fitness industry by helping others reach their fitness
goals.
My Workouts:
My workouts vary. I usually go about a month and then switch it up. I firmly
believe in muscle confusion and I think it’s important to keep your workouts
fresh, which helps me to get ripped. I train my abs 2-3 times a week. I’m not fan of sit ups or crunches
and tend to do more prone position planks and hanging exercise. My current
workout is as follows
Sunday: Shoulders
Monday: Bi’s and Tri’s.
Tuesday: Legs
Wednesday: Chest
Thursday: Day off
Friday: Back
Saturday: Total body or yoga
I do roughly 6-8 exercises (per body part) and have been doing 5 sets for
each with my reps at 6,6,10,10,12.
I rarely do cardio and if I do it’s either the big boy walk (15 incline on
treadmill with a pace of 2.7-3.2. Don’t touch the sides) for 20-30 minutes
or a high intensity boot camp which is about 20-25 minutes. I prefer the
boot camp format though.
My Nutrition to get Ripped up:
I’ve been fortunate to work with some great dudes that are very
knowledgeable in regards to nutrition. I believe in a high protein, high
fat, and low carb diet. If it doesn’t grow, run, swim, or fly then you most
likely SHOULD NOT eat it. Here is what a typical day would look like
5 am: 6 oz chicken, ¼ cup mixed nuts
8 am: 4 WHOLE cage free eggs cooked with coconut oil, ½ cup of spinach
Preworkout: 1 scoop whey protein, ½ banana, ¼ cup of mixed nuts, double shot
of espresso
Workout: 1 serving of BCAA’s
Post workout: 2 scoops of whey protein, ½ banana, 6oz of coconut water, all
natural peanut butter.
3 pm: 15+ shrimp, asparagus spears
7 pm: 8+ oz chicken breast mixed in a spinach and kale mix
Depending on different events I will change my diet to either increase my
calories and proteins or decrease them if needing to cut. This type of day
is more along the lines of cutting because it is very low in carbs.
Depending on the week I will add a cheat meal in there also.
Supplementation:
I try to do my best at finding the most natural protein available and I’m a
firm believer in vitamin and mineral supplementation.
Optimum Natural 100% Whey Gold Standard Protein
BCAA’s
Glutamine
Multi vitamin
Fish Oil
Vitamin C and Vitamin D
Calcium and Magnesium
Zinc
Tips for Abs:
1.Abs are made in the kitchen. I’m sure many people have heard this before
but your abs will not show if you don’t eat properly! You can train your abs
for years and nothing will happen if you don’t have a good nutritional plan.
Unless you’re around or below 10% you won’t see much!
2.Drink water, lots of water. I’m not one to say you need to drink 8 cups of
water or 1 gallon of water a day. If anything there needs to be a range. You
should constantly be drinking water and if happens to be more than a gallon
then great. If it happens to be 10 cups then great. There is no set amount
that is perfect because everybody’s body is different and each day is
different depending on if you work out or not.
3.Find out what works for you. I have read a ton of different articles,
studied different fitness professionals and came to one conclusion.
Everybody’s different! Therefore you need to find what works for you and
what doesn’t. In order to do that you need to try different supplements, do
different workouts, and try different nutritional plans to see which ones
your body reacts best too!
4.Don’t compare yourself to others. This is by far the worst thing you could
do simply because you’ll just be brining yourself down. Some people are
genetically gifted and some people have to work hard to get what they want.
Learn from people that inspire you and be the best that you can be!
Good luck, eat clean and train hard if you wanna get that ripped body!
Dave
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