Feature Friday: Zach Deal

January 9, 2015 by corestrengthalec in Feature Friday and tagged aesthetic, body, calisthenics, deal, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, male, model, Motivation, muscle, muscles, nutritionist, online, programs, tips, trainer, training, zach | 4 Comments

First name: Zach
Last name: Deal
City: Miami Beach
State: Florida
Age: 23
Height: 6’5″
Weight: 245
Profession: International Online Trainer/Private Trainer

Follow Him:
Twitter: @zachdeal90
Instagram: @zachdeal
Website: http://zachdeal.com
Facebook: http://facebook.com/zachdealtv
Youtube: http://youtube.com/zachdealtv

Are you signed to any agencies? If so what agencies?
Currently signed with MAD Talent Agency.

When did you start working out?:
I began my fitness journey with Martial Arts at age 5. I have a black belt in Brazilian Jujitsu as well as Taekwondo. I’ve competed in both, and competed on an Olympic level with Taekwondo. Around the age of 20 I developed a passion for weight training and more bodybuilding oriented workouts. I lost touch with my Martial Arts training for sometime. It’s a completely different world. Martial arts focuses more on metabolic, fast pace, high intensity workouts, as opposed to bodybuilding focusing on keeping the body anabolic.

How many days a week do you work out?:
5, sometimes 6. All depending on how my split looks for that week.

How long is your average workout?:
It depends. It takes me a lot longer to train a primary muscle group. My leg workout could last me 2 – 2 and a half hours, as opposed to my arm workout lasting 45 minutes.

Favorite muscles to exercise:
Shoulder day is by far my favorite.

Least favorite muscles to exercise:
I wouldn’t say, I have a least favorite, but there are certain days when I REALLY don’t want to train legs or back. Can be a pain in the ass.

Do you compete in competitions? If so, when did you start competing?:
I don’t. No desire to compete.

Do you have a coach or trainer to help you maintain your physique?:
I don’t. I have before, and I highly recommend it. I have a bachelor’s degree in nutritional science with special studies in the human muscular structure, so I’ve done my own research, and I’m very familiar with formulating diet regimen’s for all shapes and sizes, and any particular fitness goal. That being said, even with my background in nutrition and myology, it was VERY helpful to have someone there to make sure I was reliable to.

Do you have any fitness goals? If so, what are they?:
I always have new fitness goals. Anyone that looks in the mirror should have new fitness goals. Your body will never be perfect, and there’s always fine tuning you can do to your physique. I also enjoy surpassing my physical boundaries when it comes to weight barriers as well. Being 6’5 requires a lot of extra practice when it comes to movements like squats, deadlifts, and bench. I’m always trying to break my own personal records… (as well as all my friends lol)

Do you have any fitness inspirations? If so, who are they?:
There are a few that stand out in my mind when thinking of note worthy physiques. Greg Plitt was someone that inspired me during the beginning stages of my weight training. Always super shredded, and motivating in his videos. My good friend Bradley Martyn has an INSANE physique in terms of size, low body fat %, and symmetry, along with being one of the strongest weightlifters I’ve ever trained with. A few others would be: Phil Heath(obviously), Mike O’Hearn, Calum Von Moger, Lou Ferigno in his prime, and Frank McGrath for his ridiculous vascularity.

What supplements do you take or recommend?:
I take your staple supplements like, CLA, L-Carnitine, BCAA’s, protein powder, etc… but all of these supplements are simply going to be useless if your nutrition is not 100%

Can you give a brief overview of your diet?:
High carb, high fat, high protein. My body reacts very well to high calories at all times. A low carb day for me is typically 500g of carbs. This method does not work for everyone. A lot of my clients react better to a Ketogenic diet (Moderate protein, low carb, high fat) and some clients that that actually lose weight with higher carbs.

What is your favorite cheat meal?:
Damn… Hard to choose just one, but I would have to say buffalo wings.

Do you have any workouts that you specifically like, that you believe are very affective?:
I especially like what most people refer to as the ‘big 3’. Squat, bench, deadlift. If performed correctly, these 3 exercises can be some of most effective exercises you can utilize.

Do you have any tips for people who are trying to reach their fitness goals?:
CONSISTENCY. You can get involved with all the mumbo-jumbo BS that people spew online about overtraining, or IIFYM/Flexible dieting, and spend all your time trying to determine who to side with; or you can find a suitable program that’s worked for others, get in the kitchen, make your meals, and then get to the gym, and train your ass off. Along the way, ask questions, do your research, and stay consistent.

How do you go about online personal training?:
All of my clients go through a detailed evaluation process that involves a thorough assessment of body composition, fitness goals, and dietary restrictions. Once they divulge all of this information to me, I will begin formulating a diet/training program personalized to meet their personal fitness needs.

How can people contact you if they are interested in Online personal training?:
Contact via email (zachdeal@ymail.com) or my website zachdeal.com

Did you like this week’s Feature Friday, Zach Deal? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Brandon Moore

December 5, 2014 by corestrengthalec in Feature Friday and tagged actor, aesthetic, body, brandon, calisthenics, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, ifbb, Inspiration, male, model, moore, Motivation, muscle, muscles, new jersey, rick day, silver, tips | Leave a comment

First name: Brandon
Last name: Moore
City: Franklin
State: New Jersey
Age: 20
Height: 6’0″
Weight: 190
Profession: Fitness Model/Actor/Entrepreneur

Follow Him:
Twitter: @bmoore_fit24
Instagram: @bmoore_fit24
Facebook: Facebook fan page: https://www.facebook.com/bmoorefit24
Youtube: Brandon Moore

Are you signed to any agencies? If so what agencies?
Silver Models/Chelsea Talent out of NYC.

When did you start working out?:
I started working out during my freshman year which was about 7 years ago.

How many days a week do you work out?:
I work out everyday. I don’t plan an off day; if I need an off day, I take one.

How long is your average workout?:
I usually work out for about 1-2 hours.

Favorite muscles to exercise:
I like to train my chest, shoulders, and back.

Least favorite muscles to exercise:
Legs. I also don’t train arms because they grow too easily. I like to focus on my weak points.

Do you compete in competitions? If so, when did you start competing?:
I started in May of 2014 and I got 3rd out of 5 in teen physique. I will be competing more in 2015. I am working hard to step on the national stage!

Do you have a coach or trainer to help you maintain your physique?:
I do all my diet and training myself. I like to learn about fitness and nutrition and try different diets and programs to see what works best with my body.

Do you have any fitness goals? If so, what are they?:
– IFBB pro
– Cover of a fitness magazine
– Become a Sponsored Althete
– Do more online training to help others achieve their goals.

Do you have any fitness inspirations? If so, who are they?:
Greg Plitt of course. Also my good friend and roommate Shawn Russell (@shawnrussell3). He is a huge inspiration and motivator!

What supplements do you take or recommend?:
Protein, Creatine, Multi, Fish Oil, and BCAAS.

Can you give a brief overview of your diet?:
I am currently carb cycling. Low carb – low carb – medium carb – medium carb – low carb – high carb – medium carb. I have about 4-6 meals a day. All healthy whole foods and about 2 gallons of water every day.

What is your favorite cheat meal?:
Pizza, wings, or pasta.

Do you have any workouts that you specifically like, that you believe are very affective?:
Deadlift (strict form), bench press, and lateral raise. Every exercise should be controlled reps, always hitting failure, and time under tension (supersets, dropsets).

Do you have any tips for people who are trying to reach their fitness goals?:
Consistency! Stay consistent with your training and your diet.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
Definitely follow my Instagram or facebook fan page. I am doing a daily post called the #bmoorefitexperience, which tracks my workouts and diet. I also post workout videos, supplement reviews, meals, and motivational content! #bmoorefit everyone !

Did you like this week’s Feature Friday, Brandon Moore? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Mike Stalker

November 14, 2014 by corestrengthalec in Feature Friday and tagged abercrombie, actor, aesthetic, body, calisthenics, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, male, mike, mike stalker, model, Motivation, muscle, muscles, n2n, new york, nyc, rick day, stalker, tips | 2 Comments

First name: Mike
Last name: Stalker
City and State: Split between New York and New Jersey
Age: 23
Height: 5’10”
Weight: 180
Profession: Entrepreneur

Follow Him:
Twitter: @TheMikeStalker
Instagram: @TheMikeStalker
Facebook: http://www.facebook.com/TheMikeStalker

Where did you go to school? What degree did you graduate with?:
Fordham University class of 2014. Graduated with a degree in Finance.

Did you play any sports in school?:
I played Division I Men’s soccer.

When did you start modeling?:
About 2 years ago.

Are their any shoots you have done or photographers you have worked with that specifically stick out as some of your favorites?:
Have to give a shout out to Rick Day. He is the one that got my name and look out. If it wasn’t for him, I may not have had much success at all. I am also a big fan of Richard Phibbs. His work is brilliant and shoots some awesome campaigns, celebrities, and professional athletes. Also, need to give a shout to Sonny Tong. He is a young photographer from LA, and I think he has a bright future.

When did you start working out?:
Started to work out my junior year of high school.

How many days a week do you work out?:
I shoot for 5-6 days a week.

How long is your average workout?:
1-2 hours.

Favorite muscles to exercise:
Back and Chest.

Least favorite muscles to exercise:
Legs!

Do you have any fitness goals? If so, what are they?:
My fitness goals are usually to stay lean all year with some respectable muscle mass – 5-7% body fat. It also motivating to see your strength levels increase. Other fitness goals are to inspire people all over the world in fitness, health, and nutrition.

Do you have any fitness inspirations? If so, who are they? Do you have any other people you look up to?:
In terms in the fitness industry, I really look up to entrepreneurs John Romaniello and Tim Ferriss. While they are not models, they are fitness professionals – authors, trainers, investors, etc (both make over 7 fig a year). Tim Ferriss has an awesome book out – The Four Hour Body that has had some huge commercial success.

What supplements do you take or recommend?:
1st Phorm supplements. I love a good pre-workout to get me going. Pre-workouts with creatine are great because they kill two birds with one stone. And protein is huge.

Can you give a brief overview of your diet?:
High protein with healthy fats and carbs. Lots of protein (chicken, fish, eggs) and greens.

Do you have any workouts that you specifically like, that you believe are very affective?:
I like to do everything. Play sports, bike, sprints, and lift. I also recommend doing a bodybuilding type split to increase muscle. M- Chest/tris T-Back/Bis W- Legs T- Shoulders F- Arms S- and finishing each workout with abs 3-4x a week.

Do you have any tips for people who are trying to reach their fitness goals?:
Stay patient. Your body won’t change overnight. Stay focused – nutrition is huge and you need to really pay attention to what you are putting in your body, not only for physical changes but for mental and psychological effects as well. Lift hard, heavy, and often to really lose body fat and increase lean muscle mass. GET IN PROTEIN.

I know you also have your own fitness website. What type of content do you share on your website?:
I share content based on fitness, nutrition, success, and life.

What is the website address?:
mikestalkerfitlife.com —> Will soon be launching TheDailyAce.Com

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I have a huge digital magazine launching in November.

Did you like this week’s Feature Friday, Mike Stalker? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Jerdani Kraja

October 10, 2014 by corestrengthalec in Feature Friday and tagged aesthetic, body, bodybuilding, calisthenics, competition, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, jerdani, kraja, LA, male, model, Motivation, muscle, muscles, olympia, revlabs, san diego, supplements, tips | Leave a comment

First name: Jerdani
Last name: Kraja
City: San Diego
State: CA
Age: 21
Height: 5’10”
Weight: 180lbs
Profession: Fitness Model and Revlabs Athelete Manager

Follow Him:
Instagram: @jerdanikraja

Are you signed to any agencies or do you do promotions for any companies?
Revlabs (https://www.revlabs.com/)

When did you start working out?:
I started working out freshman year of high school when I was 14 years old.

How many days a week do you work out?:
I usually work out 6 days a week.

How long is your average workout?:
About 2 hours.

Favorite muscles to exercise:
Biceps and Triceps

Least favorite muscles to exercise:
Chest, its boring to me.

When did you start competing?:
I started competing when I was 19 years old, while being active in the military.

Do you have a coach to help you prepare for your competitions?:
I don’t have a coach to help me prepare.

Do you have any fitness goals? If so, what are they?:
There is a pro show in November, but my ultimate goal is to be one day competing at Mr. Olympia.

Do you have any fitness inspirations? If so, who are they?:
I have two. Gregg Plitt is someone who I have looked up to for a while now. My other inspiration is also my best friend, owner, and mentor. He is the president RevLabs, Joshua Nussbaum.

What supplements do you take or recommend?:
For my pre workout I take RevLabs Endorev. It’s like crack, and I need a tough pre workout. For my protein shakes, I use RevLabs protein and testosterone booster. It makes me feel great and brings my workouts and results to the next level. I also take any BCAAs or glutamine.

Can you give a brief overview of your diet?:
I try to eat 6 meals a day, spaced 3 hours apart. I also have 2 shakes a day.

Do you have any workouts that you specifically like, that you believe are very affective?:
I believe in super setting and drop setting everything I do.

Do you have any tips for people who are trying to reach their fitness goals?:
It takes time… be patient. Consistency is key.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
I love people and helping, so feel free to hit me up for anything.

Did you like this week’s Feature Friday, Jerdani Kraja? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Ryan Young

September 12, 2014 by corestrengthalec in Feature Friday and tagged actor, aesthetic, body, california, calisthenics, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, LA, male, marathon, model, Motivation, muscle, muscles, race, run, runner, ryan, ryan young, tips, young | Leave a comment

First name: Ryan
Last name: Young
City: Los Angeles
State: California (Originally from outside Chicago, IL)
Age: 34
Height: 6’1″
Weight: 170lbs
Profession: Model and Actor

Follow Him:
Twitter: @RYoung25
Instagram: @ryyoung
Facebook: http://www.facebook.com/ryyoungLA

How long have you been modeling for?::
I started in the mid/late nineties while growing up in Chicago. but it really took off once I moved to LA around 2000.

What agencies are you signed to?
I’m blessed to work with such great people at LA Models/LAM2 in Los Angeles, Spot 6 Management in Toronto and Brand in Orange County. Lately I’ve been looking to expand and reach further markets.

When did you start working out?:
Fitness has always been a part of my life. Growing up I played soccer, baseball and volleyball. My first summer job was lifeguarding so I became a great swimmer then too. I was fortunate to grow up in a family that placed an emphasis on excelling in all areas of life, fitness being one of them.

How many days a week do you work out?:
I’m active seven days a week. I know, I know… I’m suppose to take a day or two off and rest but I find it hard to sit and relax! Six of seven days I’m lifting and running; the other ends up being lighter with maybe a hike, a shorter run, a spin class, an ocean swim, something.

How long is your average workout?:
My average workout is usually an hour and a half. I’ll hit at least a couple body parts, throw in some abs and do some stretching. I should come clean and let you know, I do split my day up with workout sessions. I’ll lift in the am and then run in the early evening, or I’ll switch it up. Either way, my day isn’t complete until I get both sessions in. Yeah, its a bit of an addiction at this point.

Favorite muscles to exercise:
Favorite muscle to exercise, abs. Or legs. Its a satisfying feeling putting in the effort and seeing results from both of these muscle groups fairly quickly.

Least favorite muscles to exercise:
Not necessarily my least favorite, but definitely least worked, would be my back simply because I rarely see it. Vain but true! Lately I’ve been trying to change this and concentrate on it more because its been neglected.

Do you have any fitness goals? If so, what are they?:
I’m constantly setting new goals; they give me a sense of what to work toward. Its part of why I love running so much. There usually isn’t a time I’m not registered to compete in a race. At the moment, I’m training for marathons in Reykjavik, Chicago and Long Beach. Then I’m set to run across the state of California in January… the short way, west to east. Along with all this running my goal is to keep on the small amount of mass that I do have. Finding the right balance is constantly in the back of my head.

Do you have any fitness inspirations? If so, who are they?:
I’m constantly picking up inspiration from a variety of places. I’m that guy who while running will look at the faces of other runners and wonder what their stories are. I’ll be out along the beach and find inspiration in nature. Or I’ll be reading piece of news and be blown away by some small act of courage. Other athletes, small miracles of nature, music can all be inspirations to me. Its hard for me to separate what’s a “fitness inspiration” and what inspires, motivates me in general. I see it all as one. I believe how and what we choose to see in the world is reflected in our choices and therefore our fitness.

Do you have any other people you look up to?:
I do! At the moment I’ve been consuming everything I can about the great Indian runner from the 50s and 60s, Milkha Singh known as The Flying Sikh. His story of loss, tragedy, the power to over-come odds, and give back in charity inspires me greatly. Last year an awesome film called “Bhaag Milkha Bhaag” was released about his life story. I highly recommend it, athlete or not.

What supplements do you take or recommend?:
These days I swear by C-8 MCT oil added to coffee or foods I’m already eating. Just a small amount goes a long way in providing an energy boost, increased focus and greater endurance. I make myself whey protein shakes after each lift or run and take daily potassium and magnesium supplements.

Can you give a brief overview of your diet?:
I eat healthy but don’t have a set, strict diet. I allow myself to make daily choices and occasionally give in to my sweet tooth. Any given day, I’ll have a couple shakes with protein, chocolate almond milk, bananas, a variety of berries and maybe some peanut butter. Salads and lots of chicken and turkey are always on the menu.

I know that you are also a runner. How often do you runner each week? And how many miles?::
Usually I run 6 days a week, sometimes 5. Total mileage varies. Because of the run I’m doing in January, almost 270 total miles over ten days, I’ve been approaching my training a bit differently than as I normally would. I’ve been setting a distance to achieve and doing the same mileage for five days, taking a day of rest (or two) and then upping the mileage and repeating. Averaging out my total miles since the beginning of the year I’m at about 42 miles a week; lately, with more increased training I’m in the mid 50 range.

Can you explain more about your “Race across California?”::
This coming January I’ll be taking part in the Race Across USA marathon challenge. Along the way runners will be raising awareness on the benefits of health and fitness to children. I’ll be running the California state portion running from the ocean, Huntington Beach to the CA/AZ border, (just under 270 total miles) before passing off the run to other runners who will carry it across Arizona, and then another group through New Mexico, then Texas and so on until the race reaches the White House. All the while, there is a core team of runners who will complete the full run across the country; I’ll just be keeping them company in California! Part of my involvement is to raise funds to support the sponsoring charity, The 100 Mile Club. This organization has over 700 chapters in elementary schools across the country and encourages kids to pledge to run 100 miles per school year. While pursuing their goal, the pledging kids earn small incentives to continue on along with learning the values of goal-setting and a lifestyle of making healthy choices. If anyone reading feels inclined to donate and be a part of my journey please take a look at my site http://www.imathlete.com/donate/RyanYoung . I appreciate it!

Do you have any tips for people who are trying to reach their fitness goals?:
I see health and fitness not in terms of dieting or exercising to get that “summer body,” but rather in terms of practicing wellness through our daily choices. Its deciding to live a life consuming good foods and training. Achieving fitness goals, I believe, requires a change in our thinking and habits so that any positive results we see become long-lasting. Making these choices that at first might feel like sacrifices; giving up those sugary foods we love, going out for drinks or skipping a workout we just don’t feel like doing, but with a true commitment to ourselves, along with the answer to “why am I pursuing this goal?”, these sacrifices become just another way of life. So I guess that’s my humble advice: achieving fitness goals requires a change in mindset from what was to what is possible.

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
Yes, make sure to get plenty of sleep too! It does a body good.

Did you like this week’s Feature Friday, Ryan Young? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Felipe Camargo

August 22, 2014 by corestrengthalec in Feature Friday and tagged abercrombie, aesthetic, arnold, bieber, body, brazil, bryant wood, calisthenics, camargo, collin wayne, exercise, feature, Feature Friday, fecamargo, felipe, fit, fitness, friday, gym, health, Inspiration, jeff seid, justin, LA, male, model, Motivation, muscle, muscles, sao paulo, tips | Leave a comment

First name: Felipe
Last name: Camargo
City: São Paulo
Country: Brazil
Age: 22
Height: 173cm (5’8″)
Weight: 70kg (154lbs)
Profession: Marketing Analyst

Follow Him:
Instagram: @fecamargo
Facebook: /fitfecamargo

When did you start working out?:
I started working out when I was 15 years old.

How many days a week do you work out?:
6 – 7 times a week.

How long is your average workout?:
My normal workout is about 1 hour, but 1 hour and half with cardio.

Favorite muscles to exercise:
Chest and biceps

Least favorite muscles to exercise:
Legs

Do you have any fitness goals? If so, what are they?:
I would like to prepare for Men’s physique competitions. For me, that means more muscular quality and increasing my weight.

Do you have any fitness inspirations? If so, who are they?:
Arnold, Jeff Seid, Collin Wayne, Bryant Wood.

What supplements do you take or recommend?:
Supplements are very important for an intense workout routine. I take whey protein isolate, glutamine, MCT, BCAA, chrome, vit C, B, D. But it’s not news that the most important thing in your routine is the DIET.

Can you give a brief overview of your diet?:
I eat most of the basics. I eat chicken or meat for protein and sweet potatoes or brown rice for carbs. Right now I want to gain weight, so I have 7 meals a day that have a total of about 300g of carbs and 180g of protein.

Do you have any workouts that you specifically like, that you believe are very affective?:
Not really, each body part needs a different type of stimulation. What you really need to do is push every workout to the limit, always give your best, and train like it is your last workout.

What fitness goals would you like to achieve in the future?:
I want to truly be an inspiration for everyone that has fitness goals. I want to be like the ones who inspire me today.

Do you have any tips for people who are trying to reach their fitness goals?:
Focus on your goals. Find a good professional to help you get where you want to be. Learn as much as you can with them and never give up on this.

Did you like this week’s Feature Friday, Felipe Camargo? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Tyler Martin

August 8, 2014 by corestrengthalec in Feature Friday and tagged abercrombie, aesthetic, austin, body, calisthenics, cheer, cheerleading, coach, college, dallas, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, male, martin, model, Motivation, muscle, muscles, navarro, spirit of texas, texas, tips, tyler | Leave a comment

First name: Tyler
Last name: Martin
City: Austin
State: Texas (Originally from Dallas, Texas)
Age: 24
Height: 5’9″
Weight: 185 -190 on a good day 😉
Profession: Cheer Coach

Follow Him:
Twitter: @Topmodelmartin
Instagram: @Tyler_Martini

Are you signed to any agencies?
As of right now, I’m not signed with any agencies, but I am open to the idea.

When did you start working out?:
Around 2-3 years ago.

How many days a week do you work out?:
6 days a week.

How long is your average workout?:
Between a hour and a hour and a half.

Favorite muscles to exercise:
Legs and glutes.

Least favorite muscles to exercise:
Biceps.

Favorite cheat meal:
Pizza and Wings and cinnamon rolls (any thing unhealthy).

What sports have you done?:
I’ve done gymnastics for 16 years and cheerleading for 6 years.

When did you start Gymnastics?:
When I about 4 years old.

Favorite tumbling pass:
Any double flipping passes like double backs, double lays, full in back outs.

When did you start Cheerleading?:
My freshman year of college by complete accident. Growing up I was never interested in cheer and I never thought I would do it. At one of my gymnastics meets I got scouted and they offered me a scholarship, so I had to take the it.

What teams have you cheered on?:
Spirit of Texas and Navarro College.

What is one of your biggest accomplishments you have achieved with cheerleading?:
Grand National Collegiate Champion, 3 time National Champion, 2nd at Worlds… multiple times.. unfortunately.

Do you have any fitness goals? If so, what are they?:
I would like to start competing in men’s physique and at some point go pro.

Do you have any fitness inspirations or people you look up to?:
My old trainer who basically taught me everything when it comes to weight lifting and eating right, Charles Chester who is a pro competitor. My other inspiration would be my dad because he’s annoyingly talented at everything.

What supplements do you take or recommend?:
I take factor 9 human growth stimulator which and P6 testosterone booster which I see huge effects by the end of my cycles.

Can you give a brief overview of your diet?:
I just started eating 2lbs of clean meats throughout the day with a serving of healthy carbs and greens with each serving of meat. When I wake up, I also take 6 shots of egg whites straight from the eggs which is actually not bad tasting at all.

Do you have any tips for people who are trying to reach their fitness goals?:
Get on the right eating plan and be consistent! As hard as it may be, meeting your goals is hugely affected by what your putting in to your body.

Did you like this week’s Feature Friday, Tyler Martin? Would you or someone you know like to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Feature Friday: Ash Crawford

August 1, 2014 by corestrengthalec in Feature Friday and tagged abercrombie, actor, aesthetic, ash, ash crawford, Australia, body, calisthenics, crawford, exercise, feature, Feature Friday, fit, fitness, friday, gym, health, Inspiration, LA, male, model, Motivation, muscle, muscles, tips | 1 Comment

Ash1

First name: Ash
Last name: Crawford
City: Boston
Country: (Originally from Byron Bay, Australia)
Height: 6’0″
Weight: 185lbs
Profession: Actor/Model/Entrepreneur

Follow Him:

TikToK: @AshRCrawford https://tiktok.com/@ashrcrawford
Instagram: @AshRCrawford
Facebook: www.facebook.com/theashcrawford

Are you signed to any agencies? If so what agencies?
Print & Commercial: Daniel Hoff Agency
Manager: Me2Management

Ash3

When did you start working out?:
Growing up in Byron Bay, Australia I was active in all sports; soccer, cricket, surfing. I excelled at golf most. After high school in Australia I was recruited to go University in Texas on a D1 Golf scholarship. It was there that I began a strength and conditioning regime with the athletic department– much more rigorous than I had ever imagined. After I stopped playing golf competitively, I started working out with friends who were in the fitness industry. Since then I’ve been experimenting with all kinds of fitness and diets. I’ve found that keto works best for me and I’ve been doing that for the past few years.

How many days a week do you work out?:
5 days a week.

How long is your average workout?:
About 90 minutes

Ash2

Favorite muscles to exercise:
I like holistic, dynamic exercises like muscle-ups

Least favorite muscles to exercise:
Cardio, is that a muscle?

Do you have any fitness goals? If so, what are they?:
To be proportionate and healthy.

Do you have any fitness inspirations? If so, who are they?:
Steve Cook. He’s an absolute legend. Not only is he shredded, he is a great human. Check him out.

What supplements do you take or recommend?:
Coffee. That’s a supplement right?

Can you give a brief overview of your diet?:
Heaps of vegetables and lean meats. I try to have very minimal gluten and dairy in my diet. Keep sugars to around 50g per day also. Sodium you have to watch doesn’t creep above 2000mg per day either. Drink heaps of water. If you’re eating “clean” that’s great. But you get the biggest changes and results from consistently hitting your macros each day within 5-10g grams. Without that, you’ll plateau.

Do you have any workouts that you specifically like, that you believe are very affective?:
I really like all kinds of different training. Functional fitness is key for me. Can I be a better human? I do weightlifting, CrossFit and also a lot of Tabata Songs workouts like this one https://www.youtube.com/watch?v=nF0uWCiKs30

Ash4

Do you have any tips for people who are trying to reach their fitness goals?:
Decide what you want to do and what you want to change specifically. Be clear why you even want to change what you’re already doing. Once you decide if your goals are to lose body fat, to gain muscle, or to be able to compete in your given interest, you will approach your diet and training differently.

Do you have a website for people to visit to check out more information on you and your career?:
I’ve recently started a nitro coffee/tea and lifestyle company called Quivr. We make true cold nitro with no added anything. It’s the best out there and seeing the reaction from people has been really cool. I think everyone is sick of food and drinks that are full of bullshit. www.drinkquivr.com

You can find us on Instagram @drinkquivr instagram.com/drinkquivr

Do you have any other things you would like to say?(Comments, suggestions, etc)?:
The biggest tool that’s helped me over the years is tracking my strain and recover using WHOOP. If you know about them, then you know. If not, join me here – https://glnk.io/ovrz/ash-crawford

Please reach out to me on IG if you’d like to collaborate in anyway. I’m happy to help anyway I can. See you out there!

Did you like this week’s Feature Friday, Ash Crawford? Would you or someone you know liked to be featured? Contact me at corestrengthalec@gmail.com for questions, comments, or ideas for other topics.

Creator: Alec Varcas

March 5, 2013 by corestrengthalec in About me, Feature Friday and tagged Alec, Alec Varcas, core, diet, exercise, Feature Friday, fitness, Inspiration, male, Motivation, tips, Varcas | 4 Comments

One reoccurring topic I would like to have on this blog will be “Feature Friday.” On every Friday, I will post a small bio and some pictures of the people I have looked up to in order to reach my fitness goals. I thought I would start with a mini bio of myself today and on this upcoming Friday, March 8th, I will post my first Feature Friday Inspiration.

First name: Alec
Last name: Varcas
City: Wolcott
State: CT
Age: 22
Height: 5’9″
Weight: 166 lbs
Profession: Dancer/Actor/Singer and hopefully a Certified Personal Trainer in the near future.

Follow Me
Twitter: Alec2austin
Instagram: Alec2austin

When did you start working out?:
Around 2009, but I didn’t start seriously working out until the summer of 2011.

How many days a week do you work out?:
When I am home, about 6 days a week. Right now I am on tour with ‘Monty Python’s Spamalot’, so I work out as often as I can, which is usually around 3-4 days of cardio and 2-3 days of lifting.

How long is your average workout?:
My average workout is usually around an hour and a half. I try to focus on about 2 muscle groups per workout. I like to superset exercises switching between the muscle groups to keep my body moving and my heart rate up, but not totally exhausting my muscles and giving them proper rest time between each set. (Example: I may do a day of Triceps and Chest. One example of a workout would be doing a dumbbell fly chest workout, then waiting about 10-15 seconds and going into a tricep pull down exercise. Once I finish that, I will wait about one minute and repeat the superset 2-3 more times.)

This is my personal transformation over two years.

Favorite muscles to exercise:
My Chest. I love working out my chest because I never had one when I was younger. I have seen decent growth in my chest since I have started working out, but I still see a lot of room for improvement. Any time I get a chance to pound out a good chest exercise, I feel great because I know I am really working toward reaching my fitness goals.

Least favorite muscles to exercise:
Shoulders. I have a bad rotator cuff that tends to hurt when I lift weights, so I have to be careful when doing shoulder exercises. Because I don’t want to injure it further, I usually am too afraid to really push my limits with my shoulder exercises. I would must rather be safe than sorry because I would not want to do any permanent damage, but because I sometimes bother my rotator cuff when lifting, I believe my shoulders are not progressing as well as the rest of my body.

Do you have any fitness goals? If so, what are they?:
I have a ton of fitness goals. I have already reached some of my old fitness goals, but now I have many more. Before, my fitness goals were to be able to bench my body weight, see my pecs, get a six pack, be able to run a 5K in under 30 minutes, and a few other things. I have already reached all of those goals, but now I have improved on my old ones. My new goals are to be able to bench press 1.5 times my body weight, get obliques, get an even larger chest (specifically an inner chest), increase my leg press to over 700lbs, run a 5K in under 24 minutes, increase my flexibility, try new forms of exercise such as Crossfit and Yoga, and many others!

Do you have any fitness inspirations? If so, who are they?:
I have many fitness inspirations. You will get to see many of them each Friday for my ‘Feature Friday’ topic, so keep an eye out for them.

What supplements do you take or recommend?:
I usually take 2 scoops of whey protein and mix it with skim milk and water after I workout. Also, when I am home and I am on a more steady workout plan, I take casein protein before I go to bed. Right now I am tossing around with different pre-workouts to find out which one I like the best. So far, I really enjoy using 1 scoop of Jack3d before I work out. It does not give me the jitters and it gives me more energy before I train. I have heard that it is not that good for you though, so I am definitely interested in trying some other pre-workouts as well.

Can you give a brief overview of your diet?:
I usually start my morning with a cup of Greek yogurt, some fruit, and granola. I also may make some whole grain toast with organic peanut butter, or even some scrambled egg whites if I am hungry. Before I go to the gym, I have about two handfuls of almonds and maybe a small snack if I need some more energy. After the gym I have a protein shake and then a small meal to help refuel my body (example:Tuna Avocado Sandwich). For dinner I try to have a lean protein (chicken or fish), vegetables, and usually a sweet potato. Later on in the night, I will have some more vegetables and dip them in hummus, and I may have some more nuts. I try to eat steadily throughout the day when I am home, and I try to eat about 3000-4000 calories a day… usually more if I am trying to put on weight. Now that I am on the road however, I try to eat about 2500-3500 calories and I really eat whenever I can… and I try to eat as healthy as I can, which unfortunately is not very easy.

Do you have any workouts that you specifically like, that you believe are very affective?:
I really love some of my core workouts that I do. I have experimented with different workouts people have showed me and have even altered them to make them work a little better with my body. I will show them to you over time on this blog so stay tuned.

How much cardio do you do? (Per day or per week):
I usually do at least 15 minutes of cardio a day to warm up before I exercise, but about 3-4 days a week I do a 30-45 minutes of cardio when I am trying to stay trim. If I am really trying to bulk, I just stick with my cardio warmup.

Do you have any tips for people who are trying to reach their fitness goals?:
Do your research! I am creating this blog to really help people reach their fitness goals, but the more research you do, the better. Also, just working out will not help you reach your fitness goals, DIET is just as, if not more, important than going to the gym. Lastly, stay motivated! Many people have a hard time staying motivated because they don’t see their beach ready body in the first few weeks they exercise. It does not happen over night. Losing weight and building muscle takes a lot of hard work and time, but staying motivated is the most important thing. Find something that will help you stay as motivated as possible. For some people it is having a workout buddy that will drag them to the gym. For others it is posting pictures of the body they want around the house or even on the boxes of foods they know they shouldn’t be eating. For others it is putting a trip to the gym in their daily planners, that way they know they will have the time to go to the gym. Find what works for you!

Do you have any other things you would like to say? (Comments, suggestions, etc)?:
Do not be scared to try something new. Remember that everyone starts somewhere. I have talked to many people that are not happy with their bodies and the main reason they don’t go to the gym is because they are scared. They are scared people will judge them and they are scared of trying something new. DONT BE! There is nothing but respect for people at the gym, because by being there and putting in the effort, we all know that we are working toward a common goal of bettering ourselves. Also, don’t be scared of trying new types of workouts either. Recently I started going to gymnastics classes to help my tumbling for an audition, and now I go just for the amazing workout. I have never had a better whole body workout then the one I get after a 45min-hour gymnastics lesson (I usually cant walk for days). Have you ever wanted to try Yoga, Pilates, Karate, Swimming? DO IT!!! You will regret it if you never tried. My mom started Karate in her 40’s and got up to a second degree Black Belt! It is never too late to try something new and get in shape!

Hope you liked this mini bio I put together. Keep an eye out every Friday starting this Friday, March 8th, for my ‘Feature Friday’ topics. Do you have any questions for me? Do you want to be considered as a ‘Feature Friday’ Candidate? Email me at corestrengthalec@gmail.com and I will get back to you as soon as possible.

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