I was playing ice-hockey until the age of 15. Our trainer complained that we are not strong enough which motivated me to go to a gym.
I didn't eat right and thought that supplements are the major key to success.
You must love it and train with passion. If you are forced to train you won't stay consistent with your training and nutrition. It’s a lifestyle and there are no shortcuts. The beginning is always hardest, but sooner or later you will see results and I guarantee that you will make training an important part of your life.
I can't imagine hard training without proper music. It brings my training to a higher level. Currently, I listen to trance and electronic music.
I think about my goals and dreams that I want to reach. With that incentive I push myself forward and over the limits to be better and better every single day.
I’m trying to stay lean all year round, so I stick to a proper diet every day. Cooking my meals one day in advance works great if I have to go to school the next day. I have my training schedule prepared for the next 4-6 weeks. I then change it in order to stimulate my growth and motivate me during training for full throttle balls-to-the-wall workouts.
Inside the gym: My ability to inspire others, to motivate and help them reach their goals and the fact that I was able to bring my physique to the level where it is today despite health challenges. (I was diagnosed ulcerative colitis since 2010).
Outside the gym: My ability to keep studying and staying lean all year round (I’m taking rigorous pharmacy courses so it's a challenge to to keep up with university and still stay in great shape).
I’m trying to stay lean all year round. So, if I want to bulk up or put on more muscle, I just increase my carbs and healthy fat intake. The core of the diet remains the same.
In off season I do cardio 1-2 times per week for 15-30 mins. If I need to cut down fast or deplete water before a photo shoot or guest appearance I’m increasing it actually to 6-7 times per week for 1-2 hours every day. I usually do cardio on a stationary bike or slow incline walk.
Monday – Chest (heavy), biceps, cardio
Tuesday – Back, triceps, abs
Wednesday – Legs, calves, shoulders, cardio
Thursday – Chest (light), abs
Friday – shoulders, biceps, triceps, cardio
Saturday – Fullbody + abs
I train every bodypart from all angles in every single training. Right now im still giving major focus on chest, so I train it 3 times per week with many different training methods (Y3T, FST-7,…). Every training has different exercises and I choose them at the gym right before the training.
I train basic exercises with less reps (6-8) and then I pump it up with 10-15 reps or with some drop sets in the end of the training. I do cardio for 15-30 mins on stationary bike.
At first I don't eat any carbs after training or in the evening. If I need to cut down fast I carb cycle and increase my cardio.
Frank Zane, Lazar Angelov, Greg Plitt
I love the feeling that pre-workout supplements give me, so I use them quite frequently. My favourite is Jack3d, 1.M.R.
Other supplements that I use throughout the year are whey protein isolates and L-glutamine. When I cut down I use BCAA’s and thermogenic fatburners (synephrine or caffeine based).
1. Follow diet and training consistently.
2. Set goals and visualize yourself achieving them.
3. Love it, enjoy every workout and every little progress you make.
Year of birth: 1990, Weight: 87-90kg Off Season, Height: 179 cm