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

 

 

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

Nenn Fit

A 22 y/o up and coming model and fitness athlete from Armenia.

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Bio:

Age: 22 (born on Jan 25th, 1996)

Education: Communications

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.

 

Nenn’s contact info and internet links:

 

Videos

 

Nenn’s photos

 

 

 

 

Lee Stram

Lee Stram, 28 Gold Coast Australia based. Now full time professional model.

Hobbies and interests include gym, fitness and motocross. In great shape all year round. Professional attitude but at the same time relaxed, friendly and very easy to work with. Lee-Stram-3-2ypr0ux6d5to7fgft30b9m

 

Lee’s DIET

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s TRAINING program

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s SUPPLEMENT regime

Lee did not publish any info on internet but invite people to email him for information: leestramplan@gmail.com [He design online fitness plans for people]

 

Lee’s CONTACT details and WEB links

 

Lee’s VIDEOS

 

Lee’s PHOTOS

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David Kimmerle

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“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.

davidkimmerle-02There 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.”

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David’s TRAINING program

10×10 45 second rest Workout

Workout 1

Chest

Flat bench press barbell or dumbbell, incline bench flys cable or dumbbells, dips (perfect form)

Triceps

V-bar cable push downs, standing tricep extensions (behind the neck), dumbbell straight bar reverse grip push-downs

Abdominals

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).

Workout 2

Shoulders

Military press front, dumbbell side lateral raises, rear delt machine flys (I use cables or dumbbells bent over with back parallel to the ground)

Biceps

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

Calves

I murder them with VERY heavy weights — Train them for 20 mins (sets of 30 mandatory!) 45 second rest.

Workout 3

Back

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!)

Abdominals

Train abdominals for 20 min (pick my favorite workout or whatever is available and play the pain game).

Workout 4

Legs

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)

Calves

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.

CARDIO:

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.

2 of these cardio sessions could be HIIT High Intensity Interval Training

3 could be 50-60 minutes of steady state cardio; liss.

MON-WED-FRITUES-THURS

 

David’s DIET regime

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David’s SUPPLEMENT regime

TAKEN WITH MEAL ONE

Glutamine 5g
BCAA 5g
Udo’s Oil
Multivitamin/antioxidants
DHEA 25 mg
Vitamin C

TAKEN WITH MEAL TWO

Beta alanine 3g
Carnosine 250 mg
B-complex
Citrulline
Arginine

TAKEN WITH MEAL THREE

Digestive Enzyme
Vitamin C
Green (dried greens) drink

TAKEN WITH MEAL FOUR

Digestive Enzyme
Glucomannan 1teaspoon

TAKEN WITH MEAL FIVE (last meal)

Vitamin C
BCAA 5g
Glutamine 5g
DHEA 25-50mg
Udo’s oil
ZMA
Pm Vitamins (bodylogix)

PRE WORKOUT

Creatine ethyl ester 3-5g
L-carnitine 800mg
Bodylogix Pre-workout or similar pump – go get em drink
Citrulline
Arginine
Bcaas 5g
Glutamin 5g

POST WORKOUT

Creatine ethyl ester 3g
Beta alanine 3g
Carnosine 250mg
L-carnitine 800mg
Glutamine 5g
BCAA 5g

Digest Gold – take with the four largest meals of the day, 5 minutes prior to eating.

 

David’s CONTACT details and WEB links

  • david@davidkimmerle.com
  • davidkimmerle(Twitter)
  • davidkimmerle(Instagram)
  • davidkimmerle82(Skype)
  • shitandfallinit(Snapchat)
  • DAVID’s WEBSITE: http://kimmerleplan.com
  • Phone: +1 323-849-0427

 

David’s VIDEOS

 

David’s PHOTOS

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Gary Taylor

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. ”

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Gary’s STATS:

5’10” tall
26yrs old (in Nov 2015)
180lbs in weight

 

Gary’s DIET:

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: garytaylorleo@yahoo.com

 

Gary’s TRAINING regime:

He usually train  about 2 to 3 hours a day, and sometimes twice a day.

 

Gary’s Supplements:

Ask Gary at: garytaylorleo@yahoo.com

 

Gary’s contact details and WEB links:

Personal Email: garytaylorleo@yahoo.com

Facebook: https://www.facebook.com/garytaylorofficial/info/?tab=page_info

 

 

Gary’s VIDEOS:

 

Gary’s PHOTOS:

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