Height: 6’ 1”
Justin congratulations on an amazing Victory, what does it feel like to be world champion?
Thank you so much. First of all it’s an amazing honor just to have been on stage with all of those beautiful people at one time. To be World Champ I am truly blessed and grateful for this accomplishment. I’m still the same person as I was going into the show, just with a new higher title to obtain.
How did you start your fitness & bodybuilding journey?
I started off as a trainer in 2006. In 2003 I played division 1 soccer at Georgia Southern University straight from high school. Played 2 years but had no direction with my degree, so I quit school after the 2nd year. While deciding what I wanted to do with myself since I was known as a college dropout, I decided to take better care of myself in the gym and started training and less of going out and partying. I became a trainer in 2006 and in 2008 I was given a 2nd chance with my assistant coach from GSU who had become head coach at North Georgia College & State University who had offered me a full ride to come back to play soccer and finish off my degree. I did so, and to repay him (Pat Parris) I was given the Captain role where I helped train my fellow teammates in the gym and was able to be a leader and role model for each and everyone on and off the pitch. Getting that second chance is what helped me guide my way in fitness and living the OneEightyLifestyle.com
Tell me about your mindset towards training, nutrition and healthy living and how do you get through the challenging times?
My mindset is easy, I never give up. Training is my favorite because I train the old school way. I go until my muscles can’t go anymore. I enjoy hitting every body part with at least one set every day even if I’m dedicating that day to a particular muscle group. I grew up 5 miles from the beach so I’m use to maintaining that beach body look. Nutrition wise, I put all the pressure on my sister-in-law Chelcea Gonzales who is my nutritionist who is also a WBFF PRO. She is absolutely amazing at what she does. Check her out at OneEightyLady.com. My WBFF Family helps those challenging times for we inspire and motivate one another which is amazing because at the end of the day we are more like a family than competitors against one another. I love my team for we are all supportive of one another and we are able to turn to each other if it’s toward prep, competition or just life itself.
What was your training routine like preparing for the WBFF Worlds in Las Vegas? (Program example)
SEE PROGRAM BELOW
What was your nutrition like preparing for the worlds? (Diet example)
Meal 1 – cream of rice, egg whites, bell pepper
Meal 2 – ground turkey, brown rice, brocolli
Meal 3 – chicken breast, brown rice, green beans
Meal 4 – protein shake
Meal 5 – chicken breast, turkey bacon, quinoa, brussel sprouts
Meal 6 – protein shake, egg whites, oatmeal
What supplements do you take & why? (Example)
Lean Protein- fast-absorbing to support lean muscle! Great for anytime of the day and a great meal replacement
CLA-(Conjugated linoleic acid) not only reduces body fat but also increases muscle strength and exercise endurance.
PreWorkout- Any and all types. Gives me energy and helps me.
What was the biggest challenge you faced going after the world title?
My biggest challenge going after the world title would have to be staying disciplined on my nutrition plan. Being Italian and Philippino, I crave rice, pastas, and bread. On my diet plan, none were to follow. Which made me a sad guy at times but I stuck with it and look where it placed me. Had me competition with the Best of the Best and landed me first place. Discipline is key to success.
What drives you to do what you do day in & day out?
I feel like my demeanor in life is to inspire and to motivate and to give back to others. Most of it is for the way my mother raised me since she taught me to always be respectful and to never be greedy or needy. I love giving an ear when it’s needed and helping people through hard times and with day to day decisions. I’ve always put people first and me last. I wouldn’t have it any other way. What motivates me is the people that I see busting their ass to get what they want whether it’s in the gym or if it’s working to put groceries on the table to feed their families.
What’s one piece of advice someone has given you that has stuck with you over the years and helped with your success?
“Live Life”, “Live Inspired” it’s that simple. Life is full of surprises so just live to be happy and to be helpful to others. “Always be Humble and Always be Yourself”
What does the future hold for WBFF World champion Justin Gonzales?
The future for me is simple. I live to Inspire. I currently work for MusclePharm- Apparel Division and couldn’t ask for a better job. The people I work with are very understanding with my lifestyle in fitness and are as supportive as can be. I’m currently a Fitmark Athlete (FitMarkBags.com) and am hoping to be picked up by others sponsors soon. Since the show my good friends Drew and James have put together a fitness/model website for myself JustinGonzalesFitness.com and I’m looking forward to blogging and giving fitness and nutrition tips on it daily. Hoping to get signed with a few modeling agencies and have myself a manager to help grow my name as well as the Wbff. I would love to move to California to pursue in Modeling and Acting and I’m hoping to land some covers of magazines real soon.
3 DAY PROGRAM
|Barbell Curl Wide Grip||4||12-15|
|Hands on Floor Feet on Ball crunches, knees to chest||4||15|
|Pull Ups Wide Grip||4||10|
|Tricep Cable Kick Back (pause and squeeze/flex each rep)||4||12-15|
|Calf Raises (smith machine) up and squeeze||4||15|
|Lower Back Higher Extension||4||10|
|Side Plank, alternate each side||8||30 sec|
|Cable Row One Arm||4||12-15|
|Side Lat Raise with Barbell||4||10|
|Hands on floor feet on ball pikes||4||10|
|Incline Treadmill (no holding on)||Level 3-4||Incline 12||25 min|
|Lat Pull Down Wide Grip, Pause at neck||4||12-15|
|Reverse Pec Dec||4||12-15|
|Dumbell Raises Palms down Straight ahead||4||10|
|Forward Lunges||4||20 each leg|
|Pull Ups using close grip V handle on pull up bar||4||10|
|Close Grip Row w cable||4||10|
|Reverse Lunges||4||20 each leg|
|Wide Grip Barbell Up right row, not traps for rear delt||4||10|
|Standing Scull Crushers||4||10|
|Forward Lunges||4||20 each leg|
|Single Arm DB raise Palms up||4||10|
|Single Arm Concentration Curls||4||10|
|Reverse Lunges||4||20 each leg|
|Start at incline 10, speed 7 (soon you’ll do incline 12-15)|
|Run for 10 sec, rest for 50|
|You will start at like 1:05 and jump off at 1:15, then jump back on at 1:25|
|After every sprint increase speed by .3|
|Finish when you get into speed of 12+|
|Tabata Squat (air squat as fast as you can)||4||15 sec|
|Calf Raises (smith machine) up and squeeze||4||12-15|
|Leg Extensions single leg||4||20|
|Hanging Toes to Bar||4||10|
|Box Step up Single Leg with 135lbs||4||10|
|Reverse Lunges with 135lbs||4||10|
|Hanging Toes to Bar||4||10|
|Lying Leg Curls two legs (squeeze each rep)||4||12|
|Lay on back feet on ball, hips in air and roll ball back and curl legs||4||15|
|Bulgarian Lunges (1 ft on bench or seat holding dumbells)||4||10|
|Hanging Toes to Bar||4||10|
|Sumo Dead lift||4||10|
|Seated Calf Raises (single leg)||4||10|
|Leg Press toes high up and out||4||10|
|Hanging Toes to Bar||8||10|
|1 min regular speed, 20 sec full sprint, repeat|
Shelby, what changed between your old power lifting days and now as a IFBB professional bodybuilder?
What made you shift from one to the other?
I was into bodybuilding for a handful of years before I got into powerlifting. I got into powerlifting as a change of pace, to try something new. I did it for a few years, made some pretty solid progress (and learned quite a bit), but decided to get back into bodybuilding and compete for the first time.
Bodybuilding and powerlifting both involve lifting weights, and progressing, but they have a lot of differences too. I think the intense “lifestyle” nature of bodybuilding is what draws me; I have somewhat of an obsessive-compulsive personality, and bodybuilding fits that well.
You are educated in psychology; how has that affected your approach to competition and does it help you with the discipline that comes with being a world-class bodybuilder?
I’ve always been interested in how the mind works, how we create our own reality. Knowing this and being aware of it is helpful in pretty much any endeavor in life, especially one as demanding as bodybuilding (and dieting for a contest). The mind is everything – you can either be mastered by it, or you can be the master of it.
You’ve been dubbed “one of the best contest prep coaches” by many over several bodybuilding forums and websites. How does it feel and what does it mean to you?
I try not to pay attention to that kind of stuff. I just do my job as best I can, and am always trying to improve. It’s great to have a positive impact on people’s lives though.
What sort of goals have you set for yourself in the next few years and how important is goal setting for you? How often do you do it?
Honestly, I try to focus more on actions than results. Goals can be helpful but many get too caught up in them and lose the value of the day to day struggle. You can plan your life out as much as you want, set all sorts of goals and such, but it never turns out how you expect it to. A better approach is to be prepared for the future, not to plan it. Do your best and the rest will fall into place.
You have trained hundreds of people and transformed their bodies and their lives: Has the biggest issue your clients face with their weight loss been a mental or a physical one? How do you help them fix it?
Other than knowledge, the biggest issue is consistency. Many know what to do, they just fail to do it every day. A large part of the value in hiring a coach is the accountability it builds, by having to report to them on a regular basis.
What are your top 3 body transformation tips?
Start today, don’t stop, monitor and adjust
If you could pick one piece of advice to give to others who dream of the same success as you, if not more, what would it be?
I’m an IFBB professional bodybuilder, powerlifter, nutritionist, and trainer who has helped hundreds of athletes reach their fitness goals. My personal bodybuilding and powerlifting accomplishments include:
2011 NPC Jr Nationals Light Heavyweight 1st place
5th place Light Heavyweight – NPC Junior Nationals, 2010
2009 NPC Central States Championships – 1st place Middleweight and Overall
2nd place 198-lb class – 2004 APF Michigan State Powerlifting Championships
Overall Novice Champion – Motor City Bodybuilding Championships, 2005
2nd place open middleweight- Motor City Bodybuilding Championships, 2005 (nationally qualified)
5th place middleweight – NPC Junior Nationals, 2006
Going forward, my personal bodybuilding goals include moving up the competitive ladder as a light heavyweight, and also possibly competing as a heavyweight someday. I’ve placed in the top 5 at the national level in three different weight classes (welterweight, middleweight, and light heavyweight) and adding heavyweight to that list would really round out my competitive resume.
I am also part of Team EliteFTS (www.EliteFTS.com) and keep a training log and answer questions on their website. I’ve written nutrition articles for websites like T-nation and Wannabebig, and also some of the top physique magazines like FLEX and Men’s Health.
I am a Biotest Athlete and T-Nation writer. I’ve trained in a variety of methods over the years, and also competed in powerlifting in the APF in 2004-2005. My best competition lifts were a 600 squat, a 440 bench, and a 600 deadlift, all in the 198 class.
– Shelby Starnes
(article from Ultimate You Magazine July 2013 Issue)
Q: You used to be a footballer. Why did you stop playing football and become a bodybuilder?
That wasn’t really a choice of mine. When I graduated High School I was ranked nationwide for size and strength, and had several college offers. Two weeks before I left for my college of choice I was in a car accident at over 85mph. I was a passenger and almost killed. After that crash I could hardly move for 6 years going through long and painful reconstructive surgeries being told I would never walk correctly, never run, never lift weights etc. I became dependant on pain medication, an my metabolism had shut down completely resulting in a MAJOR Weight gain, and muscle atrophy. I was nothing compared to what I once was.
One day I made the decision that I would rather not even be alive than live the way I was living. So I started going to a hypnotherapist that taught me to block my pain with my mind. Also I stopped all pain killers and despite pain that would cripple most people, I would take one workout at a time. Eventually I lost over 130 lbs and started telling people that I wanted to start competing in bodybuilding. People at the gym, friends and family would actually laugh in my face when I would say this. I used the ridicule to drive me even harder and in 2001, 10 years after the accident that almost took my life, I stepped onstage and beat EVERYONE who had laughed and locked me. Taking my clothes off for weigh-ins caused an uproar and people ran to see what everyone was talking about. People could not believe it. After that show I continued competing and also coaching and inspiring others to make transformations similar to mine. Eventually I earned my pro card in the WBFF where I have competed as a Pro in both the Bodybuilding and Muscle Model Divisions.
Q: Could you explain what dysmorphic disorder is about and how you overcame this?
Simply explained, muscledysmorphia is reverse anorexia. A dysmorphic disorder is when you look in the mirror and see a MUCH different reflection of you than the rest of the world sees. Just like a woman who is ultra skinny with bones and ribs sticking out sees herself as heavy. You can have a 300 pound man who sees himself as weak or small. This was an issue that I battled with greatly for years. When I couldn’t work out, I felt tiny even though I was around 340lbs. In the summer I would wear layers and layers of “cotton armor” to “FEEL” bigger. It really is a sickness that can cause major psychological damage and can negatively influence you have with others. You are a prisoner of your own body. Even when I started working out again the situation did not improve. if anything it got worse because I was going to shows and reading magazines that displayed unreal unobtainable physiques. When preparing for shows I would always stay covered. I never enjoyed the body I worked so hard for. I would do a show and then blow up. diet again, and then blow up. I wanted to break the cycle, so that is when last year I cam up with a “fix”. I am not saying this would work for everyone, but it worked for me.
First? Again I had let myself get too big. It was after a workplace injury, but still uncalled for. So… I made the decision that I would make a change yet again.I refused to stay covered. I didn’t crae how “small” I felt. too bad. If I felt uncomfortable I would tell myself to “grow a set” and just deal with it! This time? I wasn’t going to diet to my normal bodybuilding proportions. I wanted to prove that a bodybuilder could be marketable SO I decided I would do the opposite of what I had done in the past! I would get as lean, tight, and yes… SMALL as my body would allow me to. and I did just that. in 20 weeks I lost 100lbs and showed up to the World Championships in 2012 shredded to the bone. leaner than I had ever been in my life. Did I risk muscle? YES. But I didn’t care. I was doing something different. When Is tepped onstage I learned a valuable lesson. I was around 40lbs heavier than my closest competition. SO… simply put? I realized I’m a pretty Big Guy! lol! After that show I have decided to stay leaner. I have more of my bodybuilder dimensions back, but now with a tighter waist and better shape. and most important, I do it for me!
Q: You transformed your body dramatically in such a short period of time – What kept you motivated throughout this period?
I used to watch bodybuilding videos and read the magazines and completely submerse myself in the bodybuilding culture and lifestyle. AND you know what that did? Increase anxiety, and make the time drag. What I have learned to do is not even THINK about what I am doing. I go to the gym just like I am going to brush my teeth. I just DO IT. I don’t think about it! I just do it! Too many people refuse to live their lives during contest prep. That is a lot of time being wasted from your life. I have 4 kids (two sets of twins) and there is NO WAY I am going to take any fun away from them just because I decided I want to step onstage. What does keep me doing what I do however is how I feel every week. watching abs come in, hearing people notice change, and opportunities that open outside of the sport. For example, magazine covers, photoshoots, etc.
Q: What was a typical day’s diet for you at the point when your body fat was highest?
Haha now there is a question nobody has ever asked me. My diet when I was heavy would be very similar to what I would eat NOW during a cheat day. And I absolutely believe in cheat meals and days. They work for me. People may argue, but oh well. I may start the day with a couple bagel sandwiches and sausage McGriddles from McDonalds, orange juice and 4 hash browns. Next meal may be a couple triple Bacconators from wendys, a couple large fry, and a Frosty. Next may be chinese, or a sub. Then Pizza and wings at night. And I LOVE poptarts, cannoli, and eclairs. A day like this will send me into a coma haha and I will wake up SOAKED in sweat. That next day the pump I get is insane and it pushes me through the week.
Q: What does a day’s diet look like nowadays, in the lead up to a competition?
Because I use cheat meals or days, I keep my diet tight the rest of the days. I will start with equal protein, equal carbs. Then each week depending what my body is doing I will either alter my cardio or carb intake. People may argue with this also, BUT during regular dieting I do no believe in taking in fat. Unless I am doing a high fat diet. But on my regular diet I do not take in added fat. Here is the thing. If you have stored body fat? There is a reason! Your body uses protein to rebuild and if carbs and fat are introduced, then the body will ALWAYS use carbs first. They are the bodies preferred fuel choice. So, that leaves fat. If you are ingesting fat, then why would your body need to use it’s fat stores? It wouldn’t. Remove fat from the diet and your body will adapt and get it’s requirements from it’s storage. For my protein choices… egg whites, whey protein, tuna, turkey breast, chicken breast, lean fish. For my carb choices… yams, potatoes, rice, rice cakes, ezekiel bread, shredded wheat, cream of wheat. Diets come in fads.
I do not follow fads. and I don’t buy into BS marketing terms either. The newest being “metabolic damage”! THAT is the weak willed personsw ay of saying that they dieted for a show and couldn’t control themselves and pigged out and gained the weight they lost back and now they are all depressed and keep pigging out. SO “experts” started calling it metabolic damage and start marketing the eat to lose strategy. That isn’t new! It’s the old bulk/cut. I can’t stand seeing people get taken advantage of, and trainers using fear techniques to gain clients. Go to a 3rd world country and tell them how you have “metabolic damage” from eating 6 or 7 meals per day.
Q: Do you take supplements to help your progress? If so what are they?
The supplements I take are whey protein, a multivitamin and mineral, calcium, L-Arginine (5g at night), Glutamine (30g per day), BCAA’s, and an important one most people don’t think to use? Sugar free Metamuicil.
Q: The WBFF worlds is coming up in Las Vegas on the 23rd of August. Are you entered for that and how do you prepare yourself mentally for such a big competition?>
I was set to return this year to the Bodybuilding division, but a new opportunity presented itself. in the WBFF I am always preaching opportunity. NO OTHER organization offers the opportunity that the WBFF does by putting you on the most glamoruous stage in the industry and allowing people to see you at your best. This led to many covers, magazine exposure, and features on bodybuilding.com. Well, this rise in my popularity opened other opportunities for me to follow a new passion… acting. I was cast in a new cable series pilot, and the filming clashed with the competition. Some people may see that as me choosing something over bodybuilding. NO not at all. IT’s my way to get the WBFF to a larger audience. Showing that we are marketable and versatile. I am a WBFF Pro no matter where I go and what I do. I am also a WBFF Ambassador, and if you read my articles at www.wbffshows.com or www.fitandfirmmag.com you will see how devoted I am to the federation and it’s athletes.
Q: How many hours a week do you train in the off-season compared to the ‘on-season’?
Off season I get in and get out. maybe spending and hour to an hour and a half 5 days per week. Getting ready for a show, I do up to 2hours of cardio alone in two sessions, PLUS my hour workout, so it gets pretty time consuming.
Q: Typically, do you train for strength or size and how many ‘sets’ and ‘reps’ do you tend to work with?
I never train for strength. Strength is irrelevant. And strength has NOTHING to do with size. Strength is simply the body adapting to a certain workload. Your body adapts, strength goes up, but size does not. That’s why you have the same skinny kids in the gym loading the bar yet not changing. The best way to grow? Change your workout every time you walk into the gym. Reps, sets, exercises, order, everything. You will grow. Strength will come as an added bonus, but not at the risk of form.
Q: Do you train more with machines or free-weights. Which of these do you feel has more benefit?
Weight is weight. Your body does not know if you are pushing a bar, a machine, or rocks. If anything? Sometimes freew eight can ruin a physique by widening the torso, etc. Find a balance between the two. And train for YOU and not the guys in the gym who can’t mind their business. Doesn’t matter how much you bench when you take your shirt off at the beach and you look like jelly.
Q: What is your preferred weights routine to keep lean?
I do not weight train to get lean. I weight train to build or retain muscle. I use low impact cardio to lose fat and stay lean.
Q: Do you ever get injured and if so, how do you work around an injury to keep to your schedule?
Believe it or not, I have never been injured as a result of training. Only from previous injuries OR from accidents at work as an officer. Injuries can do a job on your mindset for sure. what I have learned is to train around them. If that means altering form? SO be it. Altering… not cheating to cause more injury. I am always adapting exercises to limitations. and I never and I MEAN NEVER force a joint! If you are comfortable doing an exercise? Do it that way. If you are doing an exercise and a guy wearing a whistle and clipboard touches you to change your form? Tell him to get away from you. We have different bodies and different structures. If you are injured, work around it. Better yet? Try to AVOID injury by training smart and listening to your body.
Q: You have two sets of twins. How do you juggle the responsibilities of being Dad with your training routine?
Now that is the tough part. My kids are my life. I do everything I can for and with them. Balancing being a father, transformation coach, team owner, professional bodybuilder, plus a career? It can be pretty crazy. But when things get really tough, I remind myself that there is not a single thing I didn’t ask for. I WANTED to be a father. I wanted a career. I ENJOY helping and inspiring people through coaching and competing. They were all choices. SO in order of importance, it matters which of my choices affect others.
Well, being a father? That comes first. I chose my children, they didn’t choose me. SO I do the best I can to make them always feel first, because bottom line if I had to give everything up? It would be for THEM! But for now, I make it work. As they get older they are starting to realize what dad does. How many lives he influences. They walk around the house flexing and posing. They see pictures of clients and say how pretty or good looking they are, and how lucky they are to have their dad helping them. DO I have days where I am so overwhelmed I don’t know what to do with myself? OH PLENTY! BUT like anything else it all works out! Plus… when you get really bust, you tend to forget about your pain! haha
Q: What is your top tip for those wanting to get ripped and feel good about them selves?
DON’T read most magazines that feature IFBB bodybuilders haha. That is a good start. Because if you follow what they do? You will learn very quickly that what works for them will NOT work for you! Simple tip? EVERY diet works! EVERY DIET! Find the one that is easiest for you to handle and maintain. DO some work BETTER than others? Of course. BUT if you can’t Stick to it, what’s the point? Find the one that suits your life and your tastes and stick to it. Don’t obsess, and stay off the damn scale except for once per week. Use diet and cardio together and you will get leaner. Simple. Oh! And if you watch the Biggest Loser? Watch it for entertainment value like Survivor. BUT those strategies? Are NOT beneficial. What is the sense of taking the shape of a pear and making a smaller pair? When you lose like that, most of the scale weight is muscle!
You are over training. Slow and steady is the key. 2-6 pounds per week. That’s it. It may take you longer but you will retain and build muscle, plus you wont have all of that extra skin. For most people, the hanging skin is just as unattractive as the fat itself, and not everyone has the money or desire to have surgery to correct what the WORKED for! Go slow and easy and make it a lifestyle and you will get where you want to be. BUT once you are there??? STAY THERE! Don’t do that up and down garbage! I have done it myself and learned the hard way that it is NOT the best way to do things. Get lean, and then make small increase which result in muscle gain you will retain and a faster metabolism
Q: What does the future hold for BIG Frank?
Well to start, I will continue to be the best father I can be. Also, I plan to continue to work with clients and manage my Big Frank’s Supergirl’s Team that competes in the WBFF. I will continue doing my athlete focus articles and being the best representative to the WBFF that I can be. Past that, I am always a work in progress, trying to change and improve myself which at 42years old I am still doing. I mentioned I am branching into acting so we will see where that brings me. And most importantly, I want to continue to be an inspiration to all I am blessed enough to somehow come in contact with. Whether in person, online, at a show, or even at the mall. If someone starts talking to me, I never turn my back. My size starts up a conversation since I am 6’4″ and 300lbs, but then people quickly learn I am not the tattooed muscle head they had me stereotyped as being. And Usually when I share my story I can see people are touched and SOMEHOW I touched that persons life. Maybe not even them directly! Maybe they took my story to work the next day and passed it to a co-worker who’s son or daughter is sick or injured, etc. You never know. That is why I never turn my back on anyone.
I am always accepting clients through my website at www.Ask-BigFrank.com. I think what sets me apart is that I do this because I have a legitimate interest in changing peoples lives. ALSO… I have been there myself. That’s why when I charge a client, it is ONE FEE! I do not go by a certain amount of time. I go by goal. I get someone where they want to be and I consider myself the “tattoo artist of the fitness world” haha because once I get someone where they want to be? I will ALWAYS be willing to “touch them up” when they need to be.
Follow big Frank here: http://www.facebook.com/AskBigFrank?fref=ts
Hey Aaron! Can you tell us a bit about yourself and your story – How did you get into bodybuilding / Have you always been into health and fitness?
I have been involved in competitive sport since I was 6 years old. I got into competitive bodybuilding at the age of 24. I had been training with weights since the age of 14, but was never interested in competing, until I ceased football/athletics, due to various injuries.
What is your approach to training & competition in terms of mental and physical? For instance do you believe in time off training/ Do you have off seasons and off days?
I train because I love training hard and trying to better myself. If I didn’t compete, it would be offseason 365 days a year! I have never been interested in trying to look good, I just want to get bigger/stronger. I have generally always had 2-3 off days/week. My body responds better when training less frequently.
How did you develop the discipline that you have to meal prep, train, work hard and resist all other temptations?
I am not sure. I just do the things I need to do, that keep me progressing in the gym.
I’m curious about the environment you have created for yourself to support the success of your goals, could you tell us about that?
To be honest I would rather isolate myself, to create the most advantageous environment for me. I work better alone. That being said, I have a very supportive fiancé and my parents have always supported me in everything I have done.
Can you run us through what your daily diet looks like?
- 0530 – Breakfast: Chicken Breast, Brown Rice, Chili, Salt, Pepper.
- 0930 – Pre Bed: Salmon, Lettuce, Celery, Tomato, Mushroom, Nuts, Seeds.
1430 – Pre Workout: Kangaroo, Brown Rice, Chili, Salt, Pepper.
- 1700 – *Pre Workout Shake: WPI, BCAA’s, Creatine.
- 1710 –==Training==– *Intra Workout Shake: BCAA
- 1830 – *Post Workout Shake: WPI, BCAA, Creatine, Dextrose.
- 1850 – Post Workout: Kangaroo, Potatoes, Chilli, Salt, Pepper.
- 2200 – Dinner: Chicken/Beef with Steamed Green Vegetables or Salad.
- 0030 – Pre Bed: Eggs, Salmon, Salt, Pepper.
What’s your favorite method of training and why?
Low volume. One set to failure.
What are your top 3 favourite exercises to do and why?
Squat, Deadlift, Bench. I like trying to lift heavy weights.
What would be your top 3 fat burning tips?
Lift weights. Eat as many calories as possible, whilst still at a deficit. Drop weight SLOWLY.
What would you say to people starting out on their health & fitness journey to help them achieve success?
Well that depends on their goals and what they see as ‘success’.
So a few general tips: Find a form of training you enjoy and do it well. Get your nutrition in check. Be consistent and give yourself time, nothing great happens over night.
What are your goals & vision for your bodybuilding career in the future?
I just want to get as big and strong as possible!
I will be competing this Sep/Oct and plan to present the biggest and most shredded physique I have displayed to date.
That is my only goal each time I compete.
Aaron Curtis was once a skinny boy, who dreamed of running marathons, surfing Pipeline and Waimea Bay, playing Australian rules football and competing in the Hawaiian Ironman triathlon.
Throughout his younger years, he participated mainly in track and field, cross country and Australian rules football. He also participated in Gymnastics from ages 6-10.
Aaron began training with weights for no apparent reason in 1998. After numerous injuries, he began spending less time running track and playing football and more time in the school gymnasium.
Adding more muscle to his little frame with each passing year, he no longer excelled in the sports he was most genetically gifted at (middle distance running/cross country/football) and moved more towards the throwing events to make the school track and field team.
In late 2002 Aaron fell out of a tree (yes srs) and tore a chunk of cartilage off the bottom of his femur, also tearing his medial ligament in the process. This forced Aaron to be far more inactive (cardio wise) than he was used to and he started spending even more time in the gym. After waiting around 12 months, he underwent a cartilage graft, which involved removing some of his own cartilage cells, culturing them up in the hospital and then later grafting the cartilage back into the injured knee. The recovery process meant spending 3 months on crutches whilst the graft hardened and set into place, during which time he hired a wheelchair and spend most of his spare time ‘tricking’ in the chair and seeing how fast it could go down his street. Six months post op, he started rehabbing the knee in the gym with very light bodyweight movements, extensions and curls. Twelve months post op, his knee was 100% and his legs were starting to take shape.
Starting up a muck-around basketball team with some friends around 2004, who’s uniform included rather tight singlets and short shorts (they were actually underwearz) he tried to get back into competitive sports, athletics/football/basketball.
Struggling to be as competetive as he once was, he was plagued by soft tissue injuries and was becoming more and more frustrated.
After tearing his hamstring for the 1647th time (not quite srs) running a 400m race in early 2008, he decided to hang up his spikes/football boots and focus solely on becoming a competitive bodybuilder.
He had been eating/training like a bodybuilder since 2003, so the lifestyle was there already. He thought he would give in to the constant pressure from others and may as well compete in a bodybuilding show and see how he faired.
The 2008 season went well and although overdieting left him flat and a little smaller than what he should have been, he won the INBA Mr Novice Australia title.
Having to sit out the 2009 bodybuilding season after tearing his medial ligament, vastus medialis, and adductor magnus, whilst participating in a wrestling/rugby match during a ‘foam party’ at a nightclub in Indonesia (also srs), he focussed on the 2010 season.
2010 was a very interesting year for Aaron Curtis. After having focussed on winning the state ‘intermediate’ title for the past 2 years, Aaron found himself winning the ANB state overall title and coming a close 2nd in the INBA state titles. He then went on to get a close 2nd yet again at the INBA nationals titles and came home from the 2010 ANB Australian Championships as the overall national champion, I title he had never dreamed of winning in 2010, as he believed he was 5-10 years of training, away from such a title.
Around 2 weeks after nationals, Aaron became aware of many athletes testing positive to methylhexaneamine due to use of many popular bodybuilding pre workout supplements. Methylhexaneamine is a dietry supplement which is legal for use ‘out of competition’ periods but is prohibited ‘in competition’ periods. Aaron had been using the product ‘jack3d’ around the time of his comps and realised that he would soon be receiving a letter from ASADA/WADA informing him of his positive test/s.
Aaron was later banned from all ASADA/WADA sanctioned sports for 2 years and stripped of his ANB national U90kgs and overall title and also his INBA state and national intermediate titles. He still holds the 2010 ANB Mr Victoria overall state title, as he did not test positive in that competition.
Aaron is now training hard during his forced offseason, focussing on being the biggest and best bodybuilder he can be, when he next gets up on stage.
Aaron is a lifetime natural athlete, with no use of any pro hormones, anabolic steroids, growth hormones or peptides. At this stage of his life he has no desire to ‘enhance’ and make the transition across to the ‘untested’ competitions.
During his ban from natural competition, Aaron will be getting up on stage in 2012 in the IFBB and NABBA federations. He is looking forward to getting up on stage with the BIG boys and displaying the best physique that he can. Although competing in untested shows in 2012, Aaron will be competing as natural athlete and will not be taking any substances that are prohibited within the natural bodybuilding federations that he competes in.
With the sole goal of becoming the best natural bodybuilder that he can be, Aaron puts very little emphasis on how he looks/places compared to any other athlete. He focuses on bettering his past performances in regards to size/symmetry/proportion and definition of his own physique. For Aaron, bodybuilding competition is a way of measuring his own personal progress, not about winning titles or trophies.
‘Get massive.’ – Aaron Curtis =]