I competed in high school and college basketball, and when I finished, I knew I needed a new outlet to fill the void. I started lifting weights, and have been hooked ever since. As far as getting started in fitness modeling, I entered and won a model search competition for ‘Hot Skins’ fitness clothing in 2003. I got to do a photo shoot on the beach in Santa Monica, CA with some well-recognized models (Timea Majorova, Lena Johansson, and Julien Greaux) and knew it was something I wanted to continue to pursue. Since then I’ve appeared in several ads for a few different supplement companies, including the popular ‘Hydroxycut’ TV commercials for MuscleTech.
What is your training philosophy?
“Tried and True” training philosophy for me. I don’t try to re-invent the wheel as far as exercises or sets/reps schemes. Off-season, I’ll lift heavier weights with fewer reps and back off of cardio to add size. In season, I’ll do a lot of supersets, drop sets, use shorter rest periods and increase cardio to 5 or 6 times/week. No matter what season, I like to be efficient - 45 minutes to an hour in the gym is all the longer I take!
Which workout has worked best for you:
All exercises are 4 sets x 8-10 reps.
- Monday - Legs. Squat, front squat, leg press, lunges, lying leg curl, straight leg deadlift, seated leg curl. Get a good warm up! Hit the hamstring exercises prior to the quad exercises every other leg day.
- Tuesday - Chest. Incline dumbbell press, bench press, weighted dips, incline dumbbell flye. Do incline push-ups against a machine or the dumbbell rack between sets.
- Wednesday - Back. Pull-ups, bent-over row, dumbbell row, seated row, deadlift. Start the workout by getting 50 pull-ups, no matter how many sets it takes! The deadlifts are performed from the floor. Only use straps if needed.
- Thursday - Triceps and Biceps. Rope press down, alternate dumbbell curl, lying triceps extension, straight bar curl, dumbbell overhead extension, preacher curl, close-grip bench, incline dumbbell curl. Superset one triceps exercise with on biceps exercise. Do the rope press downs first to warm-up your elbows.
- Friday - Shoulders and Traps. Seated rear delt machine, dumbbell overhead press, dumbbell lateral raise, front raise, upright row, behind-the-back shrug. Try an underhand grip for the Front Raises and mix up grip width for the upright rows. Only use straps if needed.
- Saturday - Calves, Abs and Forearms. Seated calf raise, standing calf raise, leg press calf press. Hanging leg raise, side-bends, decline crunch. Reverse-grip wrist curl, wrist curl. Calves- Alternate foot positions (toes pointed in, toes pointed out, toes pointed straight ahead).
- Sunday - OFF
If you have to pick only 3 exercises, what would they be and why?
Any other info you want to add about training?
Be consistent, but know when to take a break. Taking one day off/week works best for me, but I have friends who only workout 3x/week. You have to find the formula that works best for you and your schedule. As far as cardio goes, I like to do 3-40 min. on the stair climber, stationary bike, or treadmill first thing in the morning. To mix things up, I’ll go hiking outside on one of the weekend mornings.
What is your philosophy on nutrition?
I’ve learned to be a ‘food label reader’. I’ve always eaten pretty clean, but not until I started crunching the numbers of my caloric intake, did I start seeing the results I wanted. Also, to be able to eat every 3 hours or so, there has to be some time set aside for food preparation. Plan ahead!
Give us a typical day in your diet (off season):
- Meal 1 - 8 egg whites (one yolk), 1 cup oatmeal, 1 banana.
- Meal 2 - 8 oz. steak, 1 cup brown rice, 2 slices Ezekiel bread.
- Meal 3 - Whey protein shake w/creatine.
- Meal 4 - (post workout) Protein shake in Gatorade, 4 rice cakes, apple sauce, oatmeal w/raisins and honey.
- Meal 5 - 8 oz. ground bison, 1 cup white rice.
- Meal 6 - Casein protein shake w/ handful of almonds.
Give us a typical day in your diet (in season):
- Meal 1 - ½ cup oatmeal, 8 egg whites (one yolk), ½ cup blueberries.
- Meal 2 - 8 oz. tilapia, ½ cup quinoa.
- Meal 3 - 8 oz. chicken tenderloin, ½ cup quinoa.
- Meal 4 - (post workout) 8 oz. turkey breast, 1 cup white rice.
- Meal 5 - 8 oz. chicken tenderloin, ½ cup quinoa.
- Meal 6 - 8 eggs scrambled (one yolk), 2 cups hash browns.
What are your favorite meals and foods?
I’m big on fish (tilapia, orange roughy, and cod) when dieting, and have started eating a lot of quinoa as a carb source.
Favorite cheat food?
Ribeye steak, twice-baked potato, Caesar salad, and yellow cake w/chocolate frosting for dessert!
Any other info you want to add about diet & nutrition?
Don’t be afraid to have one ‘cheat’ meal/week when dieting. But have it early in the day and hit a workout or cardio session a few hours later to ‘get things moving’ again.
List 3 supplements that you’ve used to with good results, why you use each one, and when/how you use it.
- Whey Protein - Used pre and post-workout, or as a substitute for a solid meal.
- Creatine - Mixed w/ whey protein shake pre and post workout. Good for increasing (off season) and maintaining strength (in season).
- Casein Protein - Used before bedtime to utilize its slower digestion.
Advice For Others
What are the 3 best tips you’d give to men thinking about competing in fitness modeling?
- Become a "Cardio King"! Attack cardio sessions in the same manner you lift weights. Have goals, reach them...then set new goals. Also, perform a variety of different cardio exercises - stationary bike, treadmill, stair climber, outdoor hiking, basketball, etc....
- Look your best from head to toe. Be well-groomed - tend to your hair, teeth, and skin so your overall appearance compliments your physique.
- Scour the Internet for opportunities. Join websites like modelmayhem.com, fitnessmodelinternational.com or a local modeling agancy to make connections. Get a photo shoot set up, get 'dialed' in, and get the ball rolling for yourself!
What’s your best tip for looking your best on competition day?
Be prepared in advance. Don’t sabotage a successful diet with foolish mistakes at the end (stop doing cardio, cutting water, carb loading). In my opinion, the final preparations for fitness modeling and bodybuilding competitions are very different. I’ve done some dumb things on photo shoot days in the past, then finally realized that if I look solid a week out, to just keep doing what got me there!
What would you like to achieve in your modeling career?
A fitness magazine cover, then another, then another... Something I’d be proud to show my grandkids someday!
Who are your favorite modeling competitors and idols?
I think Clark Bartram embodies what every aspiring fitness model want s to achieve. I’ve look up to and admired him for years. BSN’s Julien Greaux, in my opinion, has the best physique, as far as today’s top fitness models go, and deserves all the exposure and recognition he receives.
How Can People Contact You?
How can people contact you?
- Email: email@example.com
- Facebook: facebook.com/PhxPhysEd