Daniel

How Did You Get Started?

Growing up I was never too active in bodybuilding, but this all changed when I hit middle school. I always loved the Arnold Schwarzenegger movies growing up – all these incredibly fit individuals; it always baffled me how they looked like that… being the naive kid I was I figured it was easy, “LIFT HEAVY WEIGHTS!” Right…? Crudely shot down with this analogy I gradually started to become educated on how to achieve and maintain an amazing physique, it goes well beyond “lifting heavy weight.” It requires self sacrifice, dedication, discipline and in my opinion the most important, GOALS!  I was always a very creative/arty sort of kid, drawing, painting and sculpting. This slowly changed into a different sort of art though, I began to work on my body - to sculpt, mold and morph it into how I saw fit in my mind, and from that point on I’ve been doing just that, determined to attain a sense of entirety with my body.  

Towards the end of my senior year I was starting to dig pretty heavily into the whole scene of bodybuilding, fitness, nutrition and how things actually worked – I found all of this a bit mind numbing at the time, since everyone seemed to have their own ideology on the matter and what works best, but over the years I’ve read, read and read some more. Scientific studies, magazines, health books, nutritional books; the whole lot – by this time I was completely emerged in the world of nutrition and turned it into a science, you truly need to understand your body and how it reacts to certain things, nutrition and fitness is not as black and white as people make it out to be, there are giant grey spots everywhere – what works for one person will not necessarily work for another!

What Workout Plan Worked Best For You?

After trying an assortment of training styles and rep schemes I’ve come to a happy medium in terms of conditioning and progressive workout regime, I plan to keep this training style since its given me the best gains and keeps me pumped to train, which is something we all need right? No one should dread having to the hit the gym to knock out an hour plus of weights! You need a PLAN, especially one that keeps you interested and seeing results!

Essentially my workout routine is a variant of the PHAT training style. (Power Hypertrophy Adaptive Training) [3 Heavy days & 3 Hypertrophy]  - It consist of power days to keep me advancing in strength, but also hypertrophy days to keep the bodybuilding aspect in view to add that definition and depth to the muscle, with the addition of the power days this allows me to increase my overall strength which in turn increases weight; more weight during hypertrophy days leads to even better definition and size.

Hypertrophy days will be more focused on the speed of each set from the 8-12 rep range, with a minimum of 1-2 minutes rest between sets. Power days will be focusing on heavy weight and form with each set in the 5-8 rep range with up to 3-4 minutes between sets. Heavy weight calls for more rest between sets – I follow a 6 on 1 off workout schedule, but my day off can be anywhere within the week, I listen to my body… and when it needs a break, it needs a break!

Now, cardio… cardio is a different monster depending on what my goals are… dialing in for a competition or just keeping the fat down in the summer this is done through different methods, typically I do HIIT (High Intense Interval Training) twice a week or low intensity cardio 2-3 days a week mixing and matching. HIIT is usually my go to method seeing as it will elevate your metabolic rate and allow you to burn fat throughout a 24 hour period in addition to being much more muscle sparing than long interval cardio, not to mention a heck of a lot more challenging!

WEEK 1 - (Week 2 alternates to Hypertrophy days > Power day > Hypertrophy days)

MONDAY: (Hypertrophy) Chest, Abs

• Inclined dumbbell bench press (3 dropsets 8-12 reps)
• Inclined bench press (3 dropsets 8-12 reps)
• Inclined hammer press (3 dropsets 8-12 reps)
• Butterflies (3 dropsets 8-12 reps)
• Dumbbell bench press (3 dropsets 8-12 reps)
• Dips (3 sets till failure)
• Hanging leg raises – straight and oblique (4 sets 12-20 reps)
• Rope ab crunch (2 sets till failure)

TUESDAY: (Hypertrophy) Legs, Calfs

• Leg extensions (3 dropsets 12-15 reps)
• Leg press (3 dropsets 12-15 reps)
• Barbell lunges (3 sets 8-15 reps)
• Squats (3 sets 12-15 reps)
• Barbell dead lifts (3 sets 12-15 reps)
• Laying leg curls (3 sets 12-15 reps)
• Calf raises + donkey raises (2 monster sets till failure)

WEDNESDAY: (Hypertrophy) Bicep, Tricep & Forearms

• Standing bicep dumbbell curls (3 dropsets 8-12 reps)
• Standing bicep barbell curls (3 dropsets 8-12 reps)
• Weighted bicep pull-ups (3 sets till failure after curls)
• Tricep pull downs (3 dropsets 8-12 reps)
• Tricep kickbacks (3 dropsets 8-12 reps)
• Revere pull downs (3 dropsets 8-12 reps)
• Reverse cable pull downs (3 sets till failure)
• Dumbbell forearm curls (3 sets till failure)

THURSDAY: (Power) Back

• Pull downs (3 sets 5-8 reps)
• Weighted pull-ups (3 sets 5-8 reps)
• Bent over barbell rows (3 sets 5-8 reps)
• Cable rows (3 sets 5-8 reps)

FRIDAY: (Power) Legs

• Squats (3 sets 5-8 reps)
• Leg press (3 sets 5-8 reps)
• Barbell lunges (3 sets 5-8 reps)

SATURDAY: BREAK

• Low intensity cardio

SUNDAY: (Power) Delts, Abs, Calfs

• Arnold presses  (3 sets 5-8 reps)
• Front/side dumbbell raise (3 sets 5-8 reps)
• Shoulder press (3 sets 5-8 reps)
• Machine reverse delt flyes (3 sets 5-8 reps)
• Cable reverse delt flyes (3 sets 5-8 reps)
• Hanging leg raises (3 sets till failure)
• Oblique crunch machine (3 sets each side 60 reps)
• Calf raises + donkey raises (2 monster sets till failure)
• Leg press calf raises ( 2 sets till failure)

Weekly Cardio Routine

Cardio is always directly after my weight training, I like to go into weight training with plenty of glycogen in stores, and I need all that I can spare for my muscles, cardio beforehand would exhaust me prematurely.

15 minutes of HIIT directly after workout, HIIT consist of maxed incline sprints.

5 minutes walking warm up
30 second – 1 minute all out sprints
1 minute of inclined walking
Repeat till 15 minutes is reached… or you collapse!
This is then directly followed up with a 3 minute cool down of normal non-inclined walking.

What Nutrition Plan Has Worked Best For You?

Nutrition is one of - if not the most important aspect when it comes to building muscle in a healthy lifestyle, but it’s also one of the most complex – diets are never black and white, and by that I mean what may work for me won’t necessarily work for the person next to me and vice versa – I namely focus on macros and the quality of foods I use, always pick the smart choice when it comes to food.

My diet consist of high protein with moderate carbohydrates and moderate fat – (40P/35C/25F) I found this to be a fine line where I can easily sustain size and progressively increase muscle mass over time without compromising to access fat gains, I’ve tried a variety of diets from KETO with practically no carbs to an excessive amount of carbs with high-low fat/protein plans – you name it, each person and body type has their own needs.

One thing I found to be especially important is the timing of when to eat, I eat anywhere from 5-7 times a day depending on how long I have in a day. The first 3 meals (my most active times of the day) I concentrate on getting the majority of my carbohydrates in… IE: Oats, Ezekiel Bread, Yogurt and Fruit. The remaining meals of the day come primarily from lean animal cuts with a side of veggies/fiber and some sort of EFA like Olives, Avocados, Fish, Nuts and Coconut Oil. Remember, you are what you eat!

(2 cups of water are consumed with EACH meal) Each meal is spaced 3-4 hours apart.

Typical Diet

Breakfast: 1 cup egg whites with mushrooms, 2-3 pieces Ezekiel bread and 1 cup coffee

Post-Workout: 1 cup oats/quinoa, ¼ cup wheat bran, 2 scoops pure whey protein

Post-Workout Meal: 1 large sweet potato, 6-9oz piece of lean meat, 2 serving’s vegetables

Meal 4: 6-9oz piece of lean meat, 3-4 serving’s vegetables

Meal 5: 6-9oz piece of lean meat, 3-4 serving’s vegetables, 1 serving EFA.

Meal 6: 6-9oz piece of lean meat, 3-4 serving’s vegetables

Before Bed: 350g Cottage cheese, 1 tbls natty PB, 100g peeled cucumber

My bulking diet will look a lot like this, but I will gradually increase carbohydrates over the first 3 meals by 100-150g and increase overall fat and protein till my calories are met.

My diet stays “clean” 24/7 with whole foods and no refined, sugary or processed foods, but once every week I will allow myself to a cheat meal, something to mentally keep me in the game, this meal will basically be whatever I’ve been having a craving for over the week… everyone needs it once in a while!

What Supplements Have Given You The Greatest Gains?

Supplements can be a GREAT addition to an already superb diet and workout regime, they help fill in the gaps when time is strict or when you need an extra kick that day, I stick to the basics when it comes to supplements, these are my “staple” supplements if you will.

Morning: SportPharma Multi-V (2 pills) SciFit Kre-Alkalyn 1500 (3 caps) AllMax Nutrition TribX (1cap)

Pre Workout: Acetyl L-Carnitine (500mg) 2g beta alanine

Intra-Workout: SciVation Xtends (3 servings)

Post Workout: NOW Super Enzymes (1 cap) SciFit Kre-Alkalyn 1500 (1 cap) Wilk's Nutrition Protein (2 heaping scoops) 1g beta alanine

With meals: NOW Omega 3-6-9, 100 Softgels

Between meals: SciVation Xtends (2 servings)

Before bed: ZMA, AllMax Nutrition TribX (1cap)

Why Do You Love Fitness/Bodybuilding?

Truly the most apparent reason to why I love bodybuilding is what it can do for YOU!  Not only will it give you a kick a** body, but in addition it’ll provide you with discipline and strength – it’ll will give you a very strong sense of self-control and commitment. Another great thing is you can apply the same focus and intensity you put forth into bodybuilding into other aspect of your life to help overcome and conquer – be it your work, family or other goals you have in your life. Just look at some of the greatest bodybuilders in the world today, their sense of discipline has brought them success on every level, and above  all other, you’re only given one body – I think everyone should have the chance to see their body in peak condition.

Another big reason I love bodybuilding is the fact that it is so challenging, the very nature of the sport is so demanding, it’s a 24/7 thing, everything you do, eat and think is in some way related to achieving your goals – and what can I say…? I love a good challenge!

What (Or Who) Motivates You To Follow A Healthy Lifestyle?

Many things motivate me - myself, friends, family and my love for fitness. You have just one body whether you like it or not, you’re stuck with it for the rest of your life so why not make it something worth keeping? Treat it right and it’ll treat you right as you age, I want to stay strong physically and mentally for the rest of my life so I work towards that each and every day, you see so many people today who are sick, overweight or unhappy allot of which can be fixed with a healthy alternative lifestyle. I love to help others who want to reach their goals and live healthier life’s, which alone gives me the motivation for not only myself, but others who may need that thrust in the right direction.

What Made You Want To Achieve Your Goals?

What really pushed me into achieving my goals would be seeing all these extremely fit people; each and every one seems happy and dedicated – all with a different body size and type so no matter whom you are, with the proper dedication you can accomplish anything and create a muscular and chiseled physique. Also, taking a look around I always wanted to stand out, have people hurl a second glance your way when you’re out in your daily life.

What Are Your Future Fitness/Bodybuilding Plans?

One thing that I’m very excited for is the class “Men’s Physique” it’s such a great addition, it’s about how great you can look NATURALLY, it’s about being atheistic and healthy looking. I’ve recently been pressing into this field and placed for nationals at my first Men’s Physique competition in 2011. Unfortunately I was not able to make it to nationals due to unseen events. This year I’m starting my stride towards getting my pro card then taking a step up in intensity to bring home my first pro show 1st place trophy!

From there I imagine I’d focus on my body, fixing lagging areas and supporting the industry in any way I can, I love helping people with achieving better bodies and promoting the sport.

What One Tip Would You Give Other Fitness Competitors?

The most important tip I’d give any bodybuilder or someone new to the lifestyle is there are NO cookie cutters, everyone is different and what works for the person next to you won’t necessarily work for you, stay dedicated to your goal and plan out a nutritional diet, keep a log of your workout and weight to help you push for more each and every workout, always strive for something better than last time. If you want it bad enough, you’ll get it.

Also, don’t compare yourself with someone else, look at yourself and make gradual improvements, set realistic goals that you can complete in a rational amount of time and lastly don’t be discouraged if you’re making slow improvements, great things take time and commitment to build – stick to your guns and your goals are sure to follow!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Tom Platz, Jay Cutler – Legs
Arnold Schwarzenegger – Chest, Arms
Dorian Yates – Back
BodySpace Username: Bionic7