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Age: 22
Stage Weight: 190
Height: 5’11

How did you get started with fitness modeling?
When I started lifting, weighing only 120 pounds, I would spend hours looking through magazines and books about guys in the fitness industry to read about how they built their physiques to look like that, and I knew that one day I would do the same thing and then I would have people looking at pictures of me. After years of training, I decided to take it one step farther and try out competing. After placing in my first competition, I was suddenly hurled into this whole new world and I’ve loved every minute of it.

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Where does your motivation come from?
My motivation comes from within myself. Ever since I was young I was taught that if you want something, you go after it and you don’t stop until you get it. If it’s not something you’re willing to work for, then it’s not something you really want and it’s not something you deserve.

What workout routine has worked best for you?

I constantly change up my routines, but I’ve found that during my “off season” (while I’m still staying lean but not prepping for a specific show), a Legs/Push/Pull split works best for me in order to gain both muscular strength and size. This would look something like:

[Each week alternates between a Strength Week (lower reps) and a Hypertrophy Week (higher reps); Cardio and Abs are done as needed]

Monday: Legs A (Quad Based)
-Squats (5×5) or (5×8)
-Hack Squats (4×8) or (4×12)
-Romanian Deadlifts (4×8) or (4×12)
-Leg Extensions (4×8) or (4×12)
-Standing Calf Raises (4×8) or (4×12)
-Abs

Tuesday: Push A
-Flat Barbell Bench Press (5×5) or (5×8)
-Incline Dumbbell Press (4×8) or (4×12)
-Seated Dumbbell Shoulder Press (4×8) or (4×12)
-Hammer Strength Incline Chest Press (4×8) or (4×12)
-Unilateral Cable Side Lateral Raises (4×8) or (4×12)
-Machine Triceps Dips (4×8) or (4×12)
-Rope Cable Pressdowns (4×8) or (4×12)

Wednesday: Pull A
-Weighted Wide-Grip Pull-Ups (5×5) or (5×8)
-Supported T-Bar Rows (4×8) or (4×12)
-Low Cable Rows (4×8) or (4×12)
-Supported Dumbbell Rear Lateral Raises (4×8) or (4×12)
-Dumbbell Shrugs (4×8) or (4×12)
-Barbell Curls (4×8) or (4×12)
-Dumbbell Concentration Curls (4×8) or (4×12)

Thursday: Legs B (Hamstring Based)
-Deadlifts (5×5) or (5×8)
-Leg Press (Feet High) (4×8) or (4×12)
-Lying Leg Curls (4×8) or (4×12)
-Standing Leg Curls (4×8) or (4×12)
-Seated Calf Raises 10×10
-Abs

Friday: Push B
-Incline Bench Press (5×5) or (5×8)
-Weighted Dips (4×8) or (4×12)
-Standing Overhead Press (4×8) or (4×12)
-Pec-Deck Flyes (4×8) or (4×12)
-Seated Dumbbell Lateral Raises (4×8) or (4×12)
-Dumbbell Overhead Extensions (4×8) or (4×12)
-Reverse Grip Cable Pressdowns (4×8) or (4×12)


Saturday: Pull B

-Unilateral Hammer Strength Machine Horizontal Rows (5×5) or (5×8)
-Lat Pulldowns (4×8) or (4×12)
-Barbell Rows (4×8) or (4×12)
-Seated Rope Face Pulls (4×8) or (4×12)
-Barbell Shrugs (4×8) or (4×12)
-Hammer Strength Preacher Curls (4×8) or (4×12)
-Alternating Dumbbell Curls (4×8) or (4×12)

Sunday: Rest Day

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What is your diet like? (Meal 1- Meal X)
I use a flexible dieting approach, so my meals won’t necessarily be the same from one day to the next. I calculate the exact amount of fats, carbohydrates, protein, and fiber I should be taking in every day and find nutrient-dense foods that will allow me to hit those macronutrient targets. If I’ve already satisfied my daily requirements for my micronutrients and fiber, and have a craving for something that I can still fit into those macronutrient numbers, then I’ll have it, even if it’s considered a “bad” food. Also, the number of meals I have each day will fluctuate greatly depending on my schedule. Some days I’ll have 7 smaller meals throughout the day, others I’ll have just two very large meals, as long as I’m getting everything in that I should be. I’ve found that this style of dieting works better for my schedule, allows for much more variety in my diet, and controls the urges of binging since I can still allow myself to have the foods I crave in moderation, making it a much more sustainable form of dieting.

What type of Music do you listen to when working out?
I’ll listen to anything that will get me hyped up and in the zone – Rock, rap, house, metal, dubstep, screamo, Disney soundtracks – whatever works.

Who are your favorite DJs/Producers?
Armin van Buuren, Fatboy Slim, and DJ Viz.

What is your best advice to a guy trying to achieve a physique like yours?
I could go on and on with advice for those getting into bodybuilding, because I personally did so much wrong at the beginning and had to learn the hard way. But I’ll try to keep it to the most basic points:

1) LEARN AS MUCH AS YOU CAN. Before you start, as you’re just starting out, and even after years and years of experience, you will never stop learning new things about how your body works. Read books, magazines, and Internet articles on fitness and nutrition. Watch videos from websites and on YouTube. There is such a plethora of available information on the topic now that is easily available for those who are interested. Also, don’t be afraid to ask experienced people in the gym for help – even the big, scary looking people. People are often hesitant to ask me questions while I’m in the gym, but most eventually come around. I can’t remember the last time I went through an entire workout without at least one person asking me a question, and I absolutely love it because I want to help others as much as I possibly can, and most others are also willing to share their wisdom.
2) Get your diet under control. I constantly see people going to the gym consistently year in and year out, yet they never look any different because their diet outside of the gym is not how it should be. People drastically underestimate the role played by diet in body composition, when it’s really the most important factor.
3) BE PATIENT! This is where people fall off – they expect to see immediate and drastic results, and when they don’t, they get discouraged and quit, not realizing that even slow progress is still progress. It’s not something that’s going to just happen overnight, but if you stay dedicated over time you will 100% see changes not only in your body but in your mentality. You will have to work hard, constantly push yourself harder and harder, and you will have to make sacrifices, but if it’s something that you’re serious about then it will all be worth it.
Like I said, I tried to give the most abbreviated version I could because there were just so many mistakes I made early on, but most can be summed up from those three main points. And if anyone has any more specific questions or desires more information, I’m always more than willing to help those who ask.

Favorite Quote?
I have a ton, but if I had to pick just one, it would be the quote I’ve had hanging on my bedroom wall ever since I was 12:
“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” – Aristotle

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Clay’s Secret Healthy Red Velvet Protein Waffles & Pancakes Recipe:

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Recipe:
-Batter-
-1/2 cup Oats (grinded)
-1/4 cup fat-free plain Greek Yogurt
-1/2 banana
-30ml vanilla almond milk
-1 scoop @Cellucor Red Velvet Cake Batter Whey Protein
-Red food coloring
-Vanilla extract
-Baking powder

-Icing-
-2 tbsp. fat-free cream cheese
-1/2 scoop vanilla whey protein
-15ml vanilla almond milk
-1/8 cup fat free greek yogurt
-vanilla extract