Quick Stats:

Age: 30
Height: 5’10” – 178 cm
Weight: 203 lbs – 92 kg

How did you get started with bodybuilding?

Because of my background in professional football in England and the Netherlands, I have always trained. When I decided to stop professional football to pursue my studies in Aerospace engineering, I continued to train at the gym to maintain my conditioning. In order to satisfy my competitive urges, I eventually came to a place where I felt the need to take up training again.

My studies and hectic work schedule allowed very little time for sports, so I looked to bodybuilding and fitness modelling as an outlet.

Where does your motivation come from?

I came from a humble background, and I have a hardworking family that has always done their very best to support me. Because of their efforts, I always strive for nothing less than giving a 100% in everything that I do. I feel I owe it to them and to myself to do my very best, and I leave no stone unturned in the process.

My motivation also comes from the people that I have helped and inspired along the way.

What workout routine has worked best for you?

Over the years, I haven’t changed my splits all of that much. I simply change the rep ranges, and I incorporate drop sets, supersets and negatives to continually shock my muscles into new growth. I train at least five to six days a week with two to three cardio sessions for fat loss. I like to switch between constant cardio and HIIT to keep it interesting.

Full Routine:

Monday: Quads/Hamstrings

  • Wide Stance Squats 3 x 8
  • Narrow Stance Squats 3 x 8
  • Stiff Legged Deadlifts 4 x 8
  • Wide Stance Leg Press 3 x 8
  • Narrow Stance Leg Press 3 x 8
  • Lying Leg Curls 3 x 15-20 (Drop Sets)
  • Leg Extensions 3 x 15-20 (Drop Sets)

Tuesday: Back/Traps/HIIT

  • Deadlifts 3 x 8
  • Bent-Over Barbell Rows 3 x 8
  • Bent-Over V-Bar Rows 3 x 8
  • Cable Rows 3 x 10 (Drop Sets)
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8
  • 10-15 minutes HIIT

Wednesday: Chest/Biceps

  • Flat Barbell Bench Press 3 x 8
  • Incline Barbell Bench Press 3 x 8
  • Dips 3 x 10 (Drop Sets)
  • Flat Dumbbell Fly’s 3 x 12
  • Incline Dumbbell Fly’s 3 x 12
  • Barbell Curls 3 x 12
  • Hammer Curls 3 x 12
  • Cable Curls 3 x 10 (Drop Sets)

Thursday: Shoulders/Triceps/Abs

  • Standing Bent-Over Laterals 3 x 8
  • Barbell Up-Right Rows 3 x 8
  • Side Raises 3 x 10 (Drop Sets)
  • Pec Dec Fly’s 3 x 10 (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Skull Crushers 3 x 12
  • Cable Extensions 3 x 12
  • Overhead Cable Extensions 3 x 12
  • Kneeling Cable Crunches 3 x 12
  • Standing Cable Crunches 3 x 12
  • Weighted Leg Raises 3 x 12

Friday: Back/Traps

  • Wide Grip Pull Ups 3 x 12
  • Wide Grip Pulldowns 3 x 12
  • Close Grip Pulldowns 3 x 12
  • Machine Pulldowns 3 x 12
  • Barbell Shrugs 4 x 8
  • Dumbbell Shrugs 4 x 8

Saturday: Shoulders/Calves/HIIT

  • Military Dumbbell Press 3 x 8
  • Reverse Pec Dec (Superset)
  • Bent-Over Lateral Raises 3 x 10 (Drop Sets)
  • Side Raises 3 x 10 (Drop Sets)
  • One-Arm Seated Cable Crossovers 3 x 12
  • Standing Calf Raises 3 x 50
  • Seated Calf Raises 3 x 50 (Drop Sets)
  • 10-15 minutes HIIT

Sunday: Rest

  • Recovery

If you had to pick only 3 exercises what would they be and why?

  • Narrow Stance Squats or Leg Press: I love using a narrow stance for these exercises because I feel it gives my legs that aesthetic sweep on the outer leg.
  • Incline Bench Press: I love this exercise because it adds volume to my upper chest, and it gives me that ‘3D’ look.
  • Reverse Pec Dec: This exercise has really helped create that rounding effect in my shoulders that everyone strives to achieve.

What is your secret to your incredible quad development?

Honestly, I had a head start at 19 years old because of my career in football. I did a lot of leg work and conditioning during that time, and I actually enjoyed training legs which is usually a nightmare for most people! (Laughs) I enjoyed breaking my own personal records, and I also would push myself by doing a lot of high volume. My biggest tip for anyone wanting to develop good legs is to use both the 6-8 rep range and the 12-20 rep range for higher volume in the same set, using drop sets. For example, pump out six reps until failure; then drop the weight and pump out another twenty reps.

In addition to this, make sure you focus just as much on the narrow stance as you do the shoulder width and wide stances. I find that most people have overdeveloped tear drops, but lack the aesthetic sweep.

What is your diet like?

I drop my carbs by 20-30% of my total caloric intake, and I avoid over processed foods and salt when I am in full on shredding mode. I also tend to eat more fish and chicken rather than red meat during my cuts.

Daily Diet:

  • Meal 1: 8 Egg Whites, 2 Whole Eggs, 2 scoops Protein, ¼ cup Oats, 1 teaspoon Cinnamon and 1 teaspoon Cacao Powder
  • Meal 2: 2 scoops Protein, ¼ cup Oats and 1 tablespoon Coconut Oil or MCT
  • Meal 3: 2 scoops Protein and 2 ounces Dextrose
  • Meal 4: 11 ounces or Lean Protein, 9 ounces Yams, 9 ounces Spinach, 1 teaspoon Black Pepper and 1 teaspoon Chili Powder
  • Meal 5: 1-2 tablespoons Peanut Butter or 1 ounce Almonds and 2 slices Bread
  • Meal 6: 1 scoop Casein and 1 Whole Egg

How does your training and diet evolve as you get closer to a competition?

As a competition or photoshoot approaches, I systematically start by reducing my carbs and increasing my cardio. As the final week draws near, I reduce my overall caloric intake. My training does not change as much as one might think, but I increase my cardio from 1-2 times per week to almost daily. During my training sessions, I keep lifting as heavy as possible to keep my muscles full and stimulated.

I found that when I increased my cardio and rep ranges, I would lose more muscle, and I would lack that ‘ripped’ and fully conditioned look.

What is your supplementation like?

  • Protein
  • Dextrose
  • Pre Workout Stimulant
  • Fat Burner
  • Glutamine
  • Multivitamin
  • Fish Oil
  • ZMA
  • Casein

Tell us about your love for both the tropics and animals.

Since I was fourteen years old, I have been on the road, and I have always loved seeing new places and meeting new people. I’ve recently been able to achieve another goal which was to get signed onto Spinnin Records; it’s the largest Electronic music record label on the planet! Getting signed on means I will have even more excuses to travel in the upcoming years!

I love observing animals because of their ability to have peace and joy with the little things in everyday life. I believe animals are here to remind us to have peace and joy in our daily lives.

Favorite Quote:

“You must burn before you can shine.”

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