A 22 y/o up and coming model and fitness athlete from Armenia.
Age: 22 (born on Jan 25th, 1996)
University: American University of Armenia (AUA)
Nenn Fit- An Armenian fitness model. He naturally achieved this physique in 3.5 years. His goal is to always motivate and inspire people from all around the world to join the fitness journey with him. He believes that anyone can achieve something if they are fully determined.
Nenn’s Workout Routine:
Day 1: Chest
1) Flat DB Benh Press – (3S/10R)
2) Incline Barbell Bench Press – (3S/10R)
3) Chest Fly Machine – (3S/12R)
4) Incline Closed Grip DB Press – (4S/10R)
5) Dips or Weighted Dips – (3S/10-12R)
Day 2: Back
1) Deadlift – (3S/10R)
2) Lat Pull Down Machine – (3S/10R)
3) Bent Over DB Rows – (3S/10R)
4) T-Bar Row Wide Grip – (3S/8-10R)
5) Seated Cable Row – (4S/10-12R)
Day 3: Shoulders & Traps
1) Arnold Press – (3S/8-10R)
2) Single Handed Side Laterals – (4S/10-12R)
3) Reverse Pec Deck Machine – (3S/10R)
4) Upright Rows with Barbell – (3S/12R)
5) DB Shrugs – (4S/10-12R)
Day 4: Legs
1) Squats on Smith Machine – (3S/12R)
2) Leg Press – (3S/10R)
3) leg Extensions – (3S/12r)
4) Single Leg Curls – (3S/10R)
5) Standing Calf Raises – (4S/12-15R)
Day 5: Triceps & Biceps
1) Skullcrushers – (3S/12R)
2) Single-Arm Overhead Extensions – (3S/10R)
3) Rope Pushdown – (4S/12R)
4) Incline DB Curls with both hands – (3S/8-10R)
5) Single Arm Rope Hammer Curl – (3S/10R)
Nenn’s Diet Plan:
Meal 1: Orange, banana and 40g of oats with milk or in boiled water.
Meal 2: (Before Workout) 150g of buckwheat, 6 oz of chicken breast, 1 cup of broccoli.
During Workout: BCAA’s
Meal 3: (After Workout) Whey Protein Shake, Glutamine & Creatine.
Meal 4: 200g of Rice, 14 pieces of almonds Tuna, 100g of spinach
Meal 5: 25g of pumpkin seeds, 6 pieces of walnuts, 6 egg whites (1 full), and lots of vegetables (carrots,cucumbers, tomatoes, broccoli & pepper)
Meal 6: Casein Protein
Green tea with lemon and black coffee between meals.
“I am proud to say that I am not part of these statistics anymore and am sharing my story in hopes to inspire someone out there who can relate.
In 2007 I turned the big thirty, oh the dreams I had, I was going to be rich with a family and a big house, but when I opened my eyes the morning of, I was broke, unhealthy, alone and losing my house. I could not find a job to save my life and was falling further and further into debt.
There are only so many hours you can spend looking for a job that is not there. During the day to kill the pain of feeling like a complete loser I started sleeping in, drinking like a fish and eating everything in sight. I lost what makes a man feel like man; work.
My life became too much to bear, I found myself facing a desperate reality, about to snap, drinking no longer covering my pain, I became violent trying to make my hand hurt more than my heart.
A few months later the phone rang which started a chain reaction I never would have imagined in a million years.
Behind on my payments, the gym was calling to let me know they would forgive my past due bill giving me a fresh start. I hung up the phone and broke into tears; I was such a wreck, at that minute I knew this was my opportunity to make a change physically and mentally. I realized I needed to change the perception I had of myself and the perceptions I felt from others. I could take these unemployed hours and improve my health and physical appearance.
Extremely self conscious and embarrassed of my weight I wore a hoodie at the gym. Not really knowing what to do I ran a painful treadmill mile then did random exercises beating myself until I felt like my limbs were bleeding. I soon found out how angry, frustrated and hurt I really was.
For more than 50 days in a row after that, Mother’s day through Father’s day and usually twice a day I was in the gym self medicating. Wanting to expedite my results!! In the hours not in the gym and not looking for a job I spent my time reading about supplements and training.
Before I knew it I had stopped drinking and eating abundantly, I could run five miles and train with proper form. While I ran and trained, I spoke to myself and reminded myself every rep or step; saying or thinking, MOM, DAD, FAMILY, FRIENDS, FU*@…
When I wanted to stop or found myself becoming numb, anyone of those words would spark the fire within me to endure.
Fueling my efforts through supplementation and eating right the fat melted away; I was finally seeing results. Supplements, training and diet changed my entire physique and expedited my results packing on muscle and burning fat. I felt great and was less angry.
Nevertheless, five months later I was still unemployed and job hunting. To my surprise I received another very symbolic phone call; this time is was an ex-girlfriend inviting me to work for the day on a commercial as the male talent was a no show and the director needed someone now. Arriving at the job a couple hours later and finding myself $500 richer after completion I started envisioning the possibilities of making a career and money through fitness.
Scrambling in this new profession I found the cheapest photographer in town to shoot me then went from agency to agency only to be turned down or required to pay for representation; obviously not in my business plan.
Because I really wanted this new job I had created for myself to succeed, I trained extremely hard trying to build something I could sell however I couldn’t find anyone to sell it to. A little disheartened I decided to make a last ditch effort before I gave up and ignored the agencies advice to wait. I sent out pictures to everyone I could find in the industry, hitch hiked to the Olympia for networking and found a manager in LA.
That decision to control my own destiny was a good one.
In 2009 I landed several covers and commercials influencing me to move to L.A where there was more opportunity. I am now a full time fitness personality, sponsored athlete, cover model, actor, host and owner of several businesses.
I have to be honest; I was never presumptuous to think I could take a picture that would sell or that anyone cared about what I had to say. Basically the market crashing my world made me look at new ways to create revenue, if it had not I would still be doing what I like to do but not what I was meant to do.
Acknowledging that I needed to stay under the umbrella of my skill set I looked at every possibility for employment, I found nothing. That is when I started to think outside the box about what I really love to do. I love construction, I enjoy building and planning and finishing a project but it was not my passion and there were no jobs available.
What would make David happy?
The answer became clear to me sometime during my training, I realized I was enjoying this new quality of life and I wanted to share it with the world. Ironically I was still building and constructing, it was just my body and mind.
I am not sure how many of you out there like your career or the image staring back at you in the mirror but if you find yourself unemployed or unhealthy, imagine the you of your dreams and go out and make it. It will not be easy; in fact it might be the hardest thing you have ever done.
Starting a new direction with employment or health means you will be out of your comfort zone and overwhelmed at times; money, time, aches and pains and above all stress.
Keep pursuing your dream, your new decisions will become habits and you will make what you imagined happen in your life.
Do not be discouraged as you find yourself in the beginning just making it, barely getting by or giving up all your wants just to take care of your needs. In the end your needs and wants will be provided because that is what happens when you do not give up and you follow your heart.
I am an example of doing what felt impossible, showing that it is possible.
I am not anymore special than the next person, really who am I?
I am just a small town construction worker who lost everything and when I decided to stop feeling sorry for myself and take a new direction I found a new level of happiness.
This is my story and it will be different than yours. Anyone and everyone with faith, direction and endless effort can accomplish anything,
I know it is cliché and I feel funny even writing it.
I have not forgotten how I felt when others described what I felt like was impossible as being possible, but I changed my attitude and now I am screaming with the written word, IT IS!
My name is David Kimmerle and everyday I work to be a statistic in the success stories that are coming out of this great depression and health crisis.
Good to you all and thank you for your support.”
David’s TRAINING program
10×10 45 second rest Workout
Flat bench press barbell or dumbbell, incline bench flys cable or dumbbells, dips (perfect form)
V-bar cable push downs, standing tricep extensions (behind the neck), dumbbell straight bar reverse grip push-downs
I follow the 10 sets of 10 for this day, choose the weight and ab movement I can do 100 of total (with 20 seconds rest). Do the same exercise and only one exercise (this is my heavy day for abs).
Military press front, dumbbell side lateral raises, rear delt machine flys (I use cables or dumbbells bent over with back parallel to the ground)
Olympic barbell curl (stripping method: start with a weight I can’t do 10 of and drop weight to finish set), standing dumbbell curl (elbows at side not moving both hands curling at the same time), seated hammer dumbbell curl
I murder them with VERY heavy weights — Train them for 20 mins (sets of 30 mandatory!) 45 second rest.
Chin-ups (10 sets of 5 perfect form, 45 second rest), lat pulldown (cable or machine wide grip), Bent over dumbbell row, Hip extensions (45 degree with 25 pound weight on chest or chin — slow!)
Train abdominals for 20 min (pick my favorite workout or whatever is available and play the pain game).
Lunges (dumbbells at least 50-60lbs for twenty steps – I cut out some work on legs so do this heavy and correctly), leg extensions, leg curl machine (seated or lying down)
To burnout my legs and finish off my calves. This is strip set method, much like boxing, I start off the weight heaviest I can do for 3 min and drop it down over and over again (it’s kinda like a fist fight only with your calves). Do not stop. Another program David suggest:
This is the workout anyone can take in the gym and feel confident they can do.
I kept it simple but still difficult for a beginner if you use the right amount of resistance.
If you are still new to the terms and exercises on the documents, please watch the videos, use the search button and get to know the site; I have easy to read content that will alleviate all your concerns.
Anything new is hard but with this simple plan you can feel confident enough to hang out in the weight room.
Below are two workouts that you can do in order up to 5 times a week, depending on your goal.
Add in 0 – 5 cardio sessions a week either in the morning on an empty stomach or after your training session depending on your goal.
Intense look, good size, great aesthetics, ex-cage fighter and from Alabama – what more can one ask…?
“I was born on 08/18/1986. i have one brother and four half sisters. my life has been very challenging. after living in several homes i was adopted when i was 12 by my aunt and uncle. Went to school at vina where i played all sports and graduated and signed a full scholarship to play at Jefferson Davis CC. played there a year and got hurt so that was it.. Then i just started working and got caught up in the real world with bills and 2 daughters that mean the world to me. Modeling is not my passion. i want to be a fireman and a massage therapist. Someday have my own daycare and gym. I love to inspire, encourage, and just be there for people because i know what its like to have no one there for you. ”
26yrs old (in Nov 2015)
180lbs in weight
All we could get, was what his favorite foods are – Sausage, Tators, and Red Velvet Cake. Obvious to say with a body like his, he is not eating that too often. But if you want to find out about Gary’s diet – contact him at: email@example.com
Gary’s TRAINING regime:
He usually train about 2 to 3 hours a day, and sometimes twice a day.
Great looks and superb balanced physique make David Morin part of the exclusive club of the best aesthetic physiques in the world.
“My name is David Morin I am 33 I live in Miami Beach FL, I have a Martial Arts back ground with yoga, free weights, and open to many other fusions that have popped up recently. I enjoy mountain biking, hiking, surfing, skateboarding and anything outdoors. I have trained all my life as part of my mental and physical development. I started weights in 1999 as part of becoming a Personal trainer at Bally total fitness. It was kind of a tuff time as I was going through a divorce and felt weights were the best way to focus some of the anger and depression that came with my situation. Most proud of: Pro skater at 16 (outlook sk8s), my 4 children, my health at 38, ‘Muscle & fitness’ cover, my family and my relationship with God, my sponsor Dymatize and my integrity.”
David’s TRAINING routine:
Currently I do one a whole body circuit three times a week. Some type of cardio for 40 min every morning first thing.
My favorite exercises are: Incline dumbell press, pullups, squats.
Intuitive and adaptive are terms that come to mind, I constantly change it up. I may work chest with back one week heavy in the same workout, then back and shoulders with tons of reps but compound movements. Let’s just say for the most part it’s a crossfit style one week without all the running. The following week it’s old school bodybuilding.
I never repeat the same workout, although the total workload and calories burns will be about the same.
David’s DIET routine:
My diet is about 3000 cals a day.. lean protein, raw salmon, raw egg whites, natural peanut butter, Greek yogurt, whey protein, chicken and veggies….like arugola. I have become…thanks to my most recent ex a huge fan of juicing fruits and veggies. A great film to watch is a Beautiful Truth.
Lower the carbs…increase the Protein and slowly increase the raw healthy fats. Intense interval cardio combine with increased BCAA intake and a nice thermogenic.
Lots of Liquid egg whites and ISO – 100 …coconut oil with tonnes of BCAA, Carnitine, leafy greens and spinach with lean fish and chicken. Also some Greek yogurt and nuts.
David’s SUPPLEMENTS used:
ZMA, resveratrol, BCAA, Whey Protein and Jacked3d.
Tom Coleman is a 27 y/o world-renowned fitness model with incredible aesthetics and strong muscular build. When he shred down to below 5% body fat levels, he is one of the top physiques in the world.
Height: 5’10” – 178 cm
Weight: 196 lbs – 89 kg
Tom’s TRAINING routine:
I’m a big lover of old school bodybuilding! Nothing beats free weight exercises like Squats, Bench Press and heavy Dumbbell movements. I train every day and like to hit individual body groups pushing them to failure every time!
Incline Dumbbell Press 4×8-12
Flat Dumbbell Press 4×8-12
Bench Press 4×8-12
Cable Fly’s 4×8-12
Dumbbell Pullovers 4×8-12
Leg Raises 4×8-12
Incline Leg Raises 4×8-12
Planking to Failure
Seated Dumbbell Curl 3×12
Standing EZ Bar with a Bicep Isolator 4×8-12
Preacher Bench Barbell Curls 4×12
Bodyweight Dips 4×8-12
Tricep Cable Pulldown (V Bar) 4×8-12
Close Grip Skull Crushers 4×8-12
Standing Bicep Curls 4×8-12
Bike Cardio 20-30mins
Front Squats 4×12-15
Leg Extension (Pausing on every final rep) 4×12-15
Barbell Lunges 4×12-15
Standing Calf Raises 4×25
Hamstring Machine 4×12-15
Straight Leg Deadlifts 4×12-15
Front Raises With EZ Bar 4×8-12
Seated Dumbbell Side Raises 4×8-12
Seated Dumbbell Shoulder Press 4×8-12
Upright Rows 4×8-12
Rope Pulls 4×8-12
Sit Ups 4x Failure
Russian Twists 4×12
Cable Pull Down Crunch 4×8-12
Seated Row Cable Machine 4×8-12
Wide Grip Pull Down 4×8-12
Dumbbell Bent Over Rows 4×8-12
Wide Gripped Rows 4×8-12
Lateral Pull Downs 3×12
Dumbbell Pullover 4×8-12
Bench Press 1x Rep Max
Incline Bench Press 1x Rep Max
Cable Cross Over’s 4×8-12
Incline Dumbbell Press 3x Failure
Wide Dumbbell Fly’s 4×8-12
Straight Bar Cable Pull Down 4x Failure
Leg Extension (Pausing on every final rep) 4×12-15
Barbell Lunges 4×12-15
Front Squats 4×12-15
Hamstring Machine 4×12-15
Straight Leg Deadlifts 4×12-15
Standing Calf Raises 4×25
Meal 1: 7 Eggs with 1 Egg Yolk, GF1 Protein (USN) with 100g Oats, 100g Bananas & USN Whey Protein Shake (2 scoops)
Meal 2: White Fish 250g, Sweet Potato 200g and Vegetables
Meal 3: Chicken 150g, Brown Rice 80g & mixed Greens
Brandon White is a fitness model with the following body stats: Weight: 230 lbs / 105 kg; Height: 6’2″ / 188 cm; Body fat: 5 to 8%; Brandon’s DIET Here is an example of my day to day eating habits through my “getting back on track” process. Breakfast – 3/4 cup egg white 4 slices turkey bacon 1 cup oatmeal 1 cup blueberries Snack – 250g greek yogurt 0% 1 scoop casein protein Lunch – 8 oz. chicken tenderloins 2 cups spinach (cooked) 1 cup cottage cheese/fat free Pre workout – 2 scoops whey protein 8 oz. water Post workout – 2 scoops whey protein 40g dextrose 10 oz. water Dinner – 8 oz. chicken tenderloins (optional with tilapia fillet) 2 cups broccoli 3 tbsp hummus (for broccoli dip) Before bed – 1 scoop casein protein (optional with 150g greek yogurt 0%) Totals : Calories 2249 Fat – 22g Sodium – 3986mg Carbs – 181g Sugar – 52g Fiber – 27g Protein – 341g Alright, now that I have the battle front on my eating moving forward I’ll have to get my workouts spot on as well. Making sure the fuel (food) I’m feeding my body goes to good use. Remember this, the battle might be won, but the war is far from over!
Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cooldown. You will work out 6 consecutive days a week. The 7th day will be your off day where you perform steady-state cardio only.
Young, amazing looking, extreme aesthetics and ripped to the bone. This ex-military guy is making waves in the fitness world!
“I was born on Aug 25, 1989 in Huntsville, AL. I was always small athletic frame growing up. I played all types of typical sports (football, baseball, basketball, soccer) when I started high school, I pursued JROTC (Junior Reserve Officer Training Corps) and wanted to pursue a career in the military. On Sep 26, 2006 I enlisted in the Alabama Army National Guard, a month after my 17th birthday. A few weeks later I shipped off to Basic training and AIT (Advanced Individual Training) as a Military Police. I was a Ft Leonard Wood, Missouri for 22 weeks and 6 days. I deployed to Cairo, Egypt in support of Operation Brightstar in late 2008.
In between deployments I worked as a Security Operations Manager of a gated retirement facility. Were I was the youngest on staff; however I was over 20 other security guards. I resigned in 2009 to deploy to Iraq in support of Operation Iraqi Freedom. In June, 2011 the best thing in my life happened, my son was born. Late 2012 I went into (Inactive National Guard) and deployed to Afghanistan in support of Operation Enduring Freedom as a DoD civilian contractor. May 3, 2012 a 107mm rocket impacted 3.5 feet from me in a gym that I was working out at. I was medivacd twice priority and 7 days later I arrived back in the US to do further treatment. I sustained a lumbar contusion L1-L3 in my back, permanent tinnitus in my left ear, and shrapnel to both arms, stomach, and a piece went all the way through my leg missing my shin bone by centimeters.
Professional Modeling/ Athlete
In December of 2012 I shot with Golden (Furious Fotog) and Dec 29, 2012 I launched my facebook fan page. Since then I got picked up by the best fitness modelling agency in the USA and have shot with several of the United States best photographers from NYC, LA, Miami, Ohio, Tampa and everywhere in between. I got sponsored by SHREDZ in March of 2013 and am the face of the company for physique. In short I started training in 2009 right before my deployment to Iraq at 145lbs, and have been training nonstop ever since. “Train insane or stay the same”
Name: Colin Wayne
DOB: August 25, 1989
Place of Birth: Huntsville, AL. United States
Residence: Huntsville, AL. United States
Colin’s DIET and TRAINING
For maintaining being lean this is my current diet plan.
# Meal 1 : 6 omega 3 eggs with 5 egg whites
# Meal 2 : Post workout… 50g of whey isolate protein with banana
# Meal 3-6 : 8 oz of Chicken, 1/3 cup of almonds, 1/2 cup of asparagus
# Meal 7- 8 : oz of Steak or salmon, 1/2 tsp of olive oil straight shot, 1/3 cup of almonds or 2 tbls of natural peanut butter, 1/2 cup of asparagus
His 3 favorite exercises:
# Squats : targets hamstrings, glutes, and quads
# Bench Press : targets chest and tris
# Dead-lifts : targets back and some hamstrings
All these three exercises will also raise your natural testosterone!
Supplements Colin use ?
Dymatize ISO 100, BSN Amino X, Multi vitamin, Fish oil pills daily, and Vitaminz, and the Alpha Male Stack my Shredz (Shredz fat burner, Diezel (testosterone) Creazine.