- Name: Justin Thacker
- E-mail: firstname.lastname@example.org
- Age: 29
- Where: Durban, South Africa
- Height: 5'6"
- Weight: 175 Lbs.
- Years Bodybuilding :11
- Favorite Bodypart: Legs
- Favorite Exercise: Squats
- Favorite Supplements: Whey Protein, Meal Replacements
How Did You Get Started?
I began training at our school gym for fun with some mates and then progressed to the "big" gym once I learned the basics. I really enjoyed it and was encouraged to enter by some guys who trained there. Anyway the bug bit and I haven't stopped since.
What Workout Plan Worked Best For You?
I Train in 8 week cycles and change the workout order and exercises around just to keep mentally fresh, with an entire recovery week off between (no cardio either!) I continue to supplement and eat as per normal in this week off. I train the same year round the only thing that changes is my diet and how much cardio I do. Here is an example of a week training at the moment:
- SUNDAY: 6:00AM - 16 min intense interval cardio (eliptical ski machine)
- MON: 6:00AM - Weighted Abs, Shoulders, 6:00PM- 16 min intense interval cardio (recumbant bike)
- TUE: 6:00AM - Quads/Hamstrings
- WED: 6:00AM - Chest/triceps
- THURS: 6:00AM - Swiss ball abs / Back 6:00PM - 16 min intense interval cardio (stepper)
- FRI: 6:00AM - Calves/Bi's/forearms 6:00PM - 10 x 100 meter sprints (athletics track)
- SAT: Rest
- 9 sets per work out, 4-6 reps per set workout time +/- 40 min. I keep records of everything (cardio & gym) and try to beat my previous best :)
What Nutrition Plan Has Worked Best For You?
What Supplements Have Given You The Greatest Gains?
Being a lifetime natural I've had to pay meticulous attention to my diet and supplementation if I want to be competitive.These are my staples at the moment...
- Whey Protein (300g a day bracketing my workouts)
- Meal replacements (2 x a day)
- Glutamine (3 x 15g post gym and cardio)
- Creatine (2 x 10g post gym and cardio)
- ALA (200mg post gym and cardio)
- CLA (4g a day)
- Multivitamin ( 3x a day)
- GABA (5g before bed)
- Thermogenics for workout intensity (pre-gym and cardio)
- Vit C, Vit E and Beta-Carotene (post gym and cardio)
Why do you love Bodybuilding?
I've been training for 11 years now and still love every aspect of of it. I guess I'll be pumping iron 'til they put me under ;). Even though I've been at it a long time I still feel like a beginner, each comp I enter I get a bit better and learn a bit more, it's a continual learning experience! At times though, it can be a bit of a balancing act, but I love the challenge and the sense of accomplishment it gives me. I've learned if you want to be good, it isn't something you do for a few months of the year it's a lifestyle.
What Are Your Future Bodybuilding Plans?
I plan to compete in the IFBB Commonwealth games (Singapore) next year,15th May.
What One Tip Would You Give Other Bodybuilders?
Stay humble, there's always someone who knows more and is better than you. Remain flexible in you're thinking, never think you'll know it all, be like a sponge and soak in everything, research and read! Use what applies to you and discard the rest. Find a role model and follow their advice. Have an abundance mentality. Don't be selfish with what you've learned, help others with the advice you've acquired. Be patient and consistent when it comes to diet and training, pace yourself and train for longitivity--train smart.
Paying attention to your form & intensity at the same time using the maximum range of motion with the heaviest possible weight. If you keep doing the same thing you'll just get the same results, so push for continual progress in weight. Record everything in a training journal. Focus on beating yourself and don't waste energy worrying about the other guys, what they're taking etc. Block out negative forces and people from you're life, you don't need them. Stay upbeat and positive and don't believe just cause you train/diet hard etc. the world owes you anything, so control your mental state. Set goals. Don't make training anymore complicated than it need to be. It's simple: stimulus and response. Getting ripped is about simply using up more calories than you take in and giving your body a reason and a means to hang on to that muscle. What you do in those three hours after gym as far as diet goes will dictate your results. Train hard, reward yourself, strive for balance, learn to enjoy life and appreciate those around you!
Who Are Your Favorite Bodybuilders?
Jeff Willet, Skip LaCour, Derek Farnsworth