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Age: 29

Height: 180CM

Weight: 89Kg -196lbs

How long did it take for the whole transformation to happen?

It took me about two years to make this change.

Transform

1. What inspired you to get into fitness?

I always loved doing sports. From a young age I participated in all school sports and activities, I did a lot of cycling and later on went on to do a bit of track cycling, that’s when I first joined the gym. I went to gym 2 to 3 times a weak mostly to train my legs and played around a bit on the upper body. I then realized that I have very good genetics to grow muscle and before I knew it, I was getting too big and heavy for track cycling and went on with just training 5 times a week. I would say that I really started to take it seriously about a 1 year ago when my good friend Paul Prince started to help me. I started living the lifestyle and diet of a fitness muscle model and did my first show the same year .From there on I just exploded with motivation and hunger to achieve more. ..

Ryan

2. What was your exercise routine like?

I do 40 minutes cardio every morning on a empty stomach and 20 minutes abs…

Monday: LEGS.

  • Leg extensions 4 x 15
  • Leg press 4 x 15
  • Squats 4 x 8 – 12
  • Straight leg dead lift 4 x 12
  • Hamstring curls 4 x 10
  • Lunges 4 x 30 steps

Tuesday: CHEST

  • DB incline press 4 x 8 – 12
  • Smith flat press 4 x 12
  • Incline flyes 4 x 12 Cross overs 4 x 20
  • Barbell rep outs 5 x failure at 25

Wednesday : Arms

  • Preacher curls 4 x 15 – 20
  • Seated alternate curls 4 x 10
  • Hammer curls 4 x 12
  • Rope push downs 4 x 15
  • Machine dips 4 x 12
  • Over head extensions 4 x 12
  • Straight bar 5 x failure at 20

Thursday: Back and Calves

  • Lat pull down 4 x 12
  • Bent over BB row 4 x 10
  • Tbar row 4 x 10
  • Rope pull 4 x 20
  • Standing calf raise 4 x 30
  • Seated calf raise 4 x 30
  • Toe press 4 x 30

Friday: Shoulders

  • Side raises 7 x 12
  • Smith press 4 x 10
  • Bent over side raises 4 x 12
  • Hanging leg raises 4 x 15
  • Ab crunch 4 x 20
  • Side raisers 4 x 15

RBack

3. What is your diet like?

Meal 1

  • 150g rolled oats
  • 12 egg whites

Meal2

  • 250g chicken breast fillet
  • 350g sweat potato
  • 10 x almonds

Meal3

  • 2x tins tuna in water
  • 2x cups brown rice

Meal4 (pre workout)

  • 250g chicken breast or 250g ostrich mince
  • 300g whole-wheat pasta

BTD PRE WORKOUT

TRAINING.

Meal5

  • 3 scoops BTD Post Workout

Meal6

  • 250g chicken w/ salad or mixed vegetables

Gladiator

4. Any mistakes you made during the whole process

I can’t say I made any big mistakes, living the lifestyle keep you motivated and on track, and don’t compare yourself with others.

Front

5. Recommendation for people who want to get into shape just like you.

Keep pushing, keep chasing your dreams. Never give up, once you started there is no turning back, life the lifestyle, you won’t ever be sorry , being fit = being happy,

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