Height: 5í 11Ē
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 wasnít 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 vary. I usually go about a month and then switch it up. I firmly believe in muscle confusion and I think itís important to keep your workouts fresh, which helps me to get ripped. I train my abs 2-3 times a week. Iím not fan of sit ups or crunches and tend to do more prone position planks and hanging exercise. My current workout is as follows
Monday: Biís and Triís.
Thursday: Day off
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 itís either the big boy walk (15 incline on treadmill with a pace of 2.7-3.2. Donít 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:
Iíve 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 doesnít 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, ľ cup mixed nuts
8 am: 4 WHOLE cage free eggs cooked with coconut oil, Ĺ cup of spinach
Preworkout: 1 scoop whey protein, Ĺ banana, ľ cup of mixed nuts, double shot of espresso
Workout: 1 serving of BCAAís
Post workout: 2 scoops of whey protein, Ĺ 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.
I try to do my best at finding the most natural protein available and Iím a firm believer in vitamin and mineral supplementation.
Optimum Natural 100% Whey Gold Standard Protein
Vitamin C and Vitamin D
Calcium and Magnesium
Tips for Abs:
1.Abs are made in the kitchen. Iím sure many people have heard this before but your abs will not show if you donít eat properly! You can train your abs for years and nothing will happen if you donít have a good nutritional plan. Unless youíre around or below 10% you wonít see much!
2.Drink water, lots of water. Iím 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 everybodyís 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. Everybodyís different! Therefore you need to find what works for you and what doesnít. 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.Donít compare yourself to others. This is by far the worst thing you could do simply because youíll 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!
For FAST results in Fat Loss, Abdominal Development and Lean Muscle Building simply click on the link below to get started on the #1 Program for Men & Women that's Customized for You & Your Goals. Complete with Unique Diet Plan. Your Most Effective, Simple '6 Pack Body' Solution is right here!
Recent Abs of the Month:
Marcel, Steven, Michael, Tim, Tori, Charlie, Jermaine, Arris, Fernando, Kizzito, Bryan, AJ, John, MJ, Roland, Martin, Joe, Matthew, Josh, Ben, Brad, Scotty, Mike Arone, Jeff, Billy, Doug, Alan V, Adam Abs, Neil Rigney, Brandon Gutierrez, Joey Guidangen, Aric Sudicky,Konstantin, Gary, Amos Riddick, Chad Everson, Justin Peel, Maurice Florendo, Joey Michael, Tony Dicker, Max Phillisaire, Ryan MacDonald, Anton Antipov, Larry Crowe, Jared Brown, Tony Cress, Klaus Myren Riis, Ross Edgley