Leave a comment Posted on Roman Davidof Gallery

Roman Davidof

Roman Davidoff 18

ABOUT

Russian fitness model.

CONTACT & SOCIAL LINKS
VIDEOS
PHOTOS

 

 

Leave a comment Posted on Daniel Peyer Gallery

Daniel Peyer

Daniel Peyer 21

BIO

Athlete Name: Daniel Peyer

“I will be combining my passion for fitness, travel, and photography into a unique visual experience for the world to see.”

CONTACT INFO AND LINKS

FACEBOOK: https://www.facebook.com/officialpeyerdaniel

CONTACT INFO: m.me/officialpeyerdaniel
INSTAGRAM : @peyerdaniel
VIDEO's
PHOTO'S

 

Leave a comment Posted on A+ PHYSIQUES mixed

A+ PHYSIQUES mixed

This page features current, new and upcoming muscle physiques with the focus on aesthetic shape within a lean and balanced frame. Watch out for this page, new physiques are regularly added…

If you think you got what it takes, email photo/s and name to GertFITNESS@outlook.com to be featured.

 

Brett Kelly, Australian Rugby Player [10 June 2020]

 

Australian Firefighters photoshoot with animals for fundraising 
[3June2020]

 

Chris Oelofse, South African muscle [2June2020]

 

David Williams, Australian Rugby player [2June2020]

 

Robert Smith, South Africa [posted 2 June 2020]

 

Diego Sechi

 

Fabian Sassier

 

Quinn Biddle

 

Tanner Chidester

 

Mikhael Timoshin

 

Ben Dudman

 

Dan Cooper

 

Dexter Brierley

 

Ryan Sage

 

Dimitrij Bessalov

 

Sean Smith

 

Sam Sheppard

 

Vinnay Gough

 

Robbie Taylor

 

Patrick Henning

 

Michael Toscano

 

Matt Vigar

 

Dominic Mazzella

 

Ani Saliasi

 

ROB TORRES

 

MARC FITT

 

JON DOLIANA

 

BRYANT WOOD

 

EAMOM MULGREW

 

LOGAN FRANKLIN

 

JOSHUA TILLEARD

 

MICHAEL DEAN JOHNSON

 

COLLIN JOSEPH

 

AUSTIN MILLER

 

David Laid

 

Luis Young

 

Marino Katsouris

 

Ali Bilal

Patrick Leblanc

Paul Cassidy

Sean Brady

Mario Hervas

 

Jon Venus

Nick Topel


Nick Jann

Joey Hornyak

 

 

Leave a comment Posted on Nick Chaps, Uncategorized Gallery

Nick Chaps

NICK CHAPS

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Nick's BIO

Nick Chapman is an ex-footballer and natural men’s physique athlete (two time British finalist).

Nick's WORKOUT

Off Season I would only do small amount of cardio only warm up 10 mins and daily would hit 9,000 / 10,000 steps recorded on my Fitbit.

training session would be about 90 mins long.

My training split will be the same as on prep.

Training Split,

Mon

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pmLower Back, Legs and Abs

Tues

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pm Chest and Back

Weds

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pm Shoulders and Arms

Thurs

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pm Lower Back, Legs and Abs

Friday

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pm Back and Arms

Saturday

  • ⏰ am Fasted Cardio 40mins
  • ⏰ pm Chest & Shoulders

Sunday

  • Rest Day

 

Nick's DIET

Diet

My I have never kept on a diet plan on an Off Season I use the my fitness pal app and target my nutrition goals and down to my physique look I would slowly increase and this would be for training days and rest days recording my Protein, Carbs and Fats.

Moving into my competition prep I would count it for about 15/10 weeks out and start a diet plan in the week with work I keep to the same plan and weekends with more time I would mix it up and use different meats or carbs, now training days and rest days (Sunday’s) intake will be different.

Training Days

Meal 1 – 7/7.30am

  • 120g Oats
  • 2 Scoops Whey Protein
  • 15g Peanut Butter
  • Sweet Cinnamon sprinkle on top
  • Mix with water.

Meal 2 – 10.30am/11am

  • Zero fat Greek yogurt
  • 1 Scoop Whey Protein
  • Blueberries
  • Mix Together.

Meal 3 – 1/2pm

  • 200g Turkey Mince
  • 175g Jasmine Rice
  • 130g Veg
  • Topped with zero calorie sauce.

Meal 4 Pre Workout – 3.30/4pm

  • 6 Egg Whites
  • 1 Wrap
  • Topped with zero calorie sauce.

Meal 5 Post Workout – 6/6.30pm

  • 1 Scoop Whey Protein
  • 1 Banana
  • Meal 4 – 8/8.30pm
  • 200g Chicken Breast
  • 175g White Potato
  • 130g Veg
  • Pink Himalayan Sea salt and pepper
  • Topped with zero calorie sauce.

Meal 6 – Pre Bed

  • 1 Scoop Whey Protein
  • 15g Dark Chocolate

All I drink is water and black coffee.

Rest Day (Sunday’s)

Meal 1 – 7/7.30am

  • 120g Oats
  • 2 Scoops Whey Protein
  • 15g Peanut Butter
  • Sweet Cinnamon sprinkle on top
  • Mix with water.

Meal 2 – 10.30am/11am

  • Zero fat Greek yogurt
  • 1 Scoop Whey Protein
  • Blueberries
  • Mix Together.

Meal 3 – 1/2pm

  • 200g Lean Steak
  • 175g Low Fat Oven Fries
  • 130g Veg
  • Topped with zero calorie sauce.

Meal 4 Pre Workout – 3.30/4pm

  • 6 Egg Whites
  • 1 Wrap
  • Topped with zero calorie sauce.

Meal 5 Post Workout – 6/6.30pm

  • 1 Scoop Whey Protein
  • 1 Banana

Meal 6 – 8/8.30pm

  • Cheat Meal
  • ( on prep this will be the best part of the week, one meal off will not effect your body )

Meal 7 – Pre Bed

  • Ice Cream
  • All I drink is water rest days I would increase and black coffee.
Nick's CONTACT INFO & SOCIAL MEDIA LINKS

Instagram – @nick.chaps | @chaps.fitness

Twitter – @nick_chaps

Nick's VIDEOS
Nick's PHOTOS