Amateur Bodybuilder Of The Week: Evan Discovered Phil Heath And Started To Lift!

Evan found inspiration online to become a bodybuilder. He idolizes Phil Heath and seeks to take the podium at the Olympia!

How did your bodybuilding
journey begin?

I started playing rugby for a New Zealand sports academy in 2010 at age 18. I was chubby with skinny limbs and stood at 6-foot-1. We would lift 3 days per week in the gym, but as a winger I was doing a lot of cardio. I branched into studying sports and recreation at the age of 19, doing casual gym workouts and not knowing what to do.

I learned about personal training, human anatomy, and gym work. I came across the Olympia contest and was amazed. I thought it would be amazing to be one of these top guys. Then I thought, "Why not me?"

I continued studying and did my first contest at the age of 20, in 2012. I won both novice men under 90 killograms and junior men classes. My second contest followed three weeks later; I placed second in junior men.

My third contest was NZIFBB Nationals. I did my own diet and training with help from a sponsor. I placed second in novice men over 90 killograms in October of 2013.

Cool Fact

Evan was selected to represent New Zealand in full contact Kung Fu kickboxing and Filipino stick fighting at age 16! He also practiced
Jiu Jitsu for a year.

Day 1: Legs/Glutes/Cardio

Day 2: Chest/Traps
Finish with stretching.

Day 3: Quads/Calves

Day 4: Back/Delts

Day 5 A.M.: Arms/Cardio
21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Day 5 P.M.: High-Rep Quads/Hamstrings

Day 6: Core/Shoulders/Cardio
Giant Set

Day 7: Off

Amateurs Of The Week honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I practice carbohydrate cycling: four weeks at a high-carb intake, and every three weeks I lower carb intake. I still eat 6-7 meals per day. All of my protein sources were either fish or chicken (180-220 grams per meal) cooked in avocado oil.

4-Week Carb (Oats and Sweet Potatoes) Cycle
  • Week 1 - As listed below
  • Week 2 - Cut 1/4 cup of carbs from each meal
  • Week 3 - Cut another 1/4 cup from each meal
  • Week 4 - Cut another 1/4 cup from each meal
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5: Pre-Workout
Meal 6: Post-Workout
Meal 7

What supplements gave you the greatest gains?

Branched-chain amino acids helped me recover faster and helped me maintain my size while doing extended bouts of cardio grinding close to a contest.

Morning: 20 Minutes Before Meal 1
    1 serving (2 servings on leg day)
Before Bed

"I want to be one of the best in the world and I know I can get there."

How did your passion for bodybuilding emerge?

I saw the pros on YouTube and decided I wanted to be one of the best in the world, and knew I could get there. From there I just applied myself every single day.

What drives you to get better? What aspects about the sport fascinate you?

Growing bigger, staying lean, and crushing everyone's dreams that stand in my way of a pro card and my path to the Olympia.

What or who motivated you to be a bodybuilder?

Watching the pros on YouTube: Shawn Rhoden, Roelly Winklaar, Flex Wheeler, Shawn Ray, Kevin Levrone, Kai Greene, and, of course, "The Gift" Phil Heath.

Where did you go for inspiration?

I would watch the competitions where Phil Heath turned pro and won the Olympia and imagined myself there. I rarely ever lose motivation.

What are your future bodybuilding plans?

Taking two years off in 2014 and 2015 to grow to compete in 2016 for my pro card.

Where will bodybuilding take you?

Turn pro and compete against the best in the world on the Olympia stage. Also hoping to get connected with sponsors and be on magazine covers and promotions at fitness expos.

"Consistency. Your dream goal physique requires your full effort all day, every day."

What is the most important bodybuilding tip?

Consistency. Your dream goal physique requires your full effort all day, every day. Yes there will be slip-ups, but keep pushing even when it's hard. It's about the grind, whether you feel like it or not. Make a commitment in a particular direction and move with fierce intensity every day, making every day a success in that direction.

Hold on to your dreams, because your dreams are always going to be the most important to you and only you. Work hard, even in the darkest times. That's going to get your hand raised on the podium one day, and it's how you manage tasks when the lights are out and nobody is looking.

Who is your favourite bodybuilder?

Phil Heath. He came up so fast. He knew what his weaknesses were and took time out to work on them and come back twice as strong to win the Olympia. That has been a huge influence on my decision to take two years off competing, to grow for my pro card. I love how intelligent he is and how competitive he is on stage.

How did help you reach your goals?

I learned so many things reading the Forums on how to do particular things in the gym and for meals etc. which played a huge role in my winning contests by applying this knowledge.

Evan's Top 5 Gym Tracks

  1. Phil Heath - Determination (YouTube Video)
  2. Wiz Khalifa w/ 2 Chainz - We Own It
  3. Spor "Pacifica" (Kito and Reija Lee Remix)
  4. Lil John - Lets Go
  5. Crave you - Flight Facilities (Adventure Time Remix)
Contest History
  • 2012 NZIFBB Northland regional champs - 1st novice men under 90 kg. 1st junior men
  • 2012 - NABBA New Zealand North Harbour Champs - 2nd junior men
  • 2013 NZIFBB New Zealand Nationals - 2nd novice men over 90 kg
  • 2013 NZIFBB Northland regional champs - 1st novice men over 90 kg

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