Name: Tony Folly
Email: simplyshredded1@gmail.com
Bodyspace: BigAnf
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Why I Got Started
I started for many reasons, mainly to get stronger, bigger and be the best I could possibly be. I remember at a young age, watching those action movies like Rambo, and Rocky and thinking to myself, wow, what an amazing body. From then on, I told myself that is what I want to be and do when I grow up. Also my uncle played a huge role in as to why I got started as he was one of the best amateur bodybuilders in Australia during the 90s, and I remember at a young age he would take me to the gym and teach me the in's and out's. To be honest I never really had great genetics, as during my younger years, I was always labeled as the "skinny" kid although, after several years of hard work and dedication, I managed to change that.
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I Started For Many Reasons, Mainly To Get Stronger,
Bigger And Be The Best I Could Possibly Be.
How I Did It
I worked out at the gym in high school with my friends and enjoyed getting into better shape but I had no clue what I was doing. I started working out seriously at around 18 straight after year 12 and decided if I'm going to put this much effort into something, I better do it right. So I set up a Diet/Training plan and stuck to it consistently for 6 months. After noticing results, it got me even more motivated to keep at it. Ever since then I have been reading/researching on the internet the best and most effective ways to train and diet in order to get the best results possibly without the use of enhanced substances like steroids. I also admire many of the pro natural bodybuilders who have gotten amazing results with all the years of hard work they invested.
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I Also Admire Many Of The Pro Natural Bodybuilders Who Have Gotten Amazing Results With All The Years Of Hard Work They Have Invested.
Supplements
Supplements can be very beneficial when it comes to building muscle and burning bodyfat. The supplements that have worked well for me include:
- Scivation Whey Protein: Post Workout
- Scivation Xtend: Post Workout
- Scivation Quake: Pre Workout
- Multivitamins
Diet
I try to eat clean and healthy year round and since I have sacrificed a lot of time and effort in getting this far, I don't eat junk food often. Taste really isn't an issue for me as I normally eat food not to satisfy my tongue but more for its nutritional value. Below is a list of the main foods I eat for each macronutrient and also my daily sample diet:
Protein Sources: Beef, Eggs, Whey protein, Tuna, Chicken, Turkey, Salmon
Carb Sources: Bananas, Peaches, Grapefruit, Oatmeal, Sweet Potatoes, Whole Meal Bread, Brown Rice
Fat Sources: Peanut Butter, Omega 3 Eggs, Olive Oil
Meal 1:
- 4 Egg Whites, 1 Whole Egg
- 1 cup of Oats
- 1 cup of Skim Milk
- 1 serving Multivitamins
Meal 2:
- Sandwich with 100g of Tuna
- 2 slices Whole Meal Bread
- 1 tbsp of Peanut Butter
Meal 3:
- Sandwich with 100g of Salmon
- 2 slices Whole Meal Bread
- 1 tbsp of Peanut Butter
Meal 4:
- 1 cup of Oats
- 1 scoop of Scivation Whey Protein
- 1 cup of Skim Milk
Meal 5:
- Sandwich with 150g of Beef
- 2 slices Whole Meal Bread
- 1 Banana
Meal 6:
- 150g of Lean Chicken
- 1 plate Salad
- 1 Banana
Training
I use Layne Norton's Power/Hypertrophy Training Routine, as it is a hybrid of both powerlifting and bodybuilding and this routine is designed to make you not only bigger, but stronger, which is where most other standard bodybuilding routines fail.
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Day 1: Upper Power
- Barbell Bench Press: 3 sets of 5 reps
- Barbell Rows: 3 sets of 5 reps
- Military Press: 3 sets of 5 reps
- Barbell Shrugs: 3 sets of 5 reps
Day 2: Lower Power
- Front Squat: 3 sets of 5 reps
- Stiff Leg Deadlift: 3 sets of 5 reps
- Seated Calf Raise: 6-8 sets of 6-10 reps
Day 3: Rest (light HIIT Cardio)
Day 4: Hypertrophy Chest/Arms
(For hypertrophy days I never go to failure, always stop about 2 reps before failure)
- Dumbbell Incline Bench Press: 3 sets of 8-12 reps
- Cable Flyes: 3 sets of 8-12 reps
- Dumbbell Flat Bench: 2 sets of 8-12 reps
- Cable Crossovers: 3 sets of 8-12 reps
Superset:
- Preacher Curls: 3 sets of 8-12 reps
- Tricep Extensions: 3 sets of 8-12 reps
Superset:
- Tricep Pushdowns: 3 sets of 8-12 reps
- Dumbbell Hammer Curls: 3 sets of 8-12 reps
Superset:
- Cable Curls: 3 sets of 8-12 reps
- Machine Dips: 3 sets of 8-12 reps
Day 5: Hypertrophy Shoulders/Back/Traps
Superset:
- Arnold Press: 3 sets of 8-12 reps
- Dumbbell Front Raise: 3 sets of 8-12 reps
Superset:
- Dumbbell One-Arm Row: 3 sets of 8-12 reps
- Arnold Press: 3 sets of 8-12 reps
Superset:
- Wide-Grip Lat Pulldown: 2 sets of 8-12 reps
- Dumbbell Shrugs: 2 sets of 10-15 reps
Superset:
- Close-Grip Lat Pulldown: 2 sets of 8-12 reps
- Dumbbell Upright Row: 2 sets of 10-15 reps
- T Bar Row: 2 sets of 8-12 reps
Day 6: Hypertrophy Legs/Calves
Giant set:
- Leg Press: 4 sets of 8-12 reps
- Leg Extensions: 5 sets of 10-15 reps
- Seated Leg Curls: 5 sets of 10-15 reps
- Donkey Calf Raises: 5 sets of 15-20 reps
Day 7: Rest (light HIIT cardio)
Suggestions for Others
I am going to recommend the following tips that have worked great for me and really helped me throughout my years of training.
Set goals.- Build dedication, without it you won't succeed.
- Create a "No-Fail Environment".
- Challenge yourself, "Mind over matter".
- Always Plan ... "If you fail to plan, you plan to fail".
- Develop a full range of motion.
- Form > Weight.
- Keep your workouts under 1hr
- Focus on clean eating (even when bulking)
- Avoid steroids, you can do it naturally
- Be patient, results don't come overnight
- Get heaps of rest/recuperation
- Try to enjoy the bodybuilding experience
- Last but not least, LEARN!! Knowledge = Power
Check out some of the inspirational profiles on Bodyspace as well. Furthermore, never forget that Bodybuilding is a marathon, not a sprint. In other words, Results = Hard work + Consistency + Knowledge.
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