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SHREDDED male AESTHETIC physiques

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Tag Archives: bodybuilder

Best FREE body transformation system available

Here the best FREE body transformation system available. Those of you that dreamed of that new body…well, now is your chance! MAKE THIS HAPPEN!

Before and after DEC2016 small

This video will take you step by step through the 4 major detailed aspects that must be in place:

  1. Structure of attack
  2. Diet & Lifestyle (for printout versions of diet: https://gertlouw.com/2014/08/16/cutting-diet-challenges/ )
  3. Training system
  4. Bodybuilding & health supplements required

Click here to watch the video “THE BEST FREE BODY TRANSFORMATION SYSTEM AVAILABLE”

If you want a more advanced system, fully customised for your body, situation and goals, click here: gertlouw.com/my-transformation-secrets

Happy training! Cheers…
Gert Louw (www.gertlouw.com)

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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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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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Tom Coleman

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.

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Tom’s STATS:

Age: 27
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!

Monday: Chest/abs

  • 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

Tuesday: Arms

  • 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

Wednesday: Legs

  • Squats 4×12-15
  • 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

Thursday: Shoulders

  • 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
  • Shrugs 4×8-12
  • Sit Ups 4x Failure
  • Russian Twists 4×12
  • Cable Pull Down Crunch 4×8-12

Friday: Back

  • 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

Saturday: Chest/triceps

  • 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
  • Dips 4×8-12
  • Straight Bar Cable Pull Down 4x Failure

Sunday: Legs

  • Leg Extension (Pausing on every final rep) 4×12-15
  • Barbell Lunges 4×12-15
  • Squats 4×12-15
  • Front Squats 4×12-15
  • Hamstring Machine 4×12-15
  • Straight Leg Deadlifts 4×12-15
  • Standing Calf Raises 4×25

 

Tom’s DIET:

  • 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
  • Meal 4: 100g Oats, 100g Banana & x2 scoops USN Whey
  • Pre workout: Banana and USN pre workout
  • Meal 5: Steak 50-100g, 80g Brown Rice & mixed Vegetables
  • Meal 6: USN Whey Protein & 10g of Walnuts

 

Tom’s SUPPLEMENT routine:

  • GF1 Protein USN
  • Anabolic Muscle Fuel USN
  • BCAA’s
  • ZMA’s
  • Multivitamins

 

Tom’s CONTACT DETAILS:

Website: http://gillescrofta.com

Facebook: https://www.facebook.com/tomcolemanfitness/timeline

Instagram: @tomocoleman

 

 

Tom’s VIDEOS:

 

 

Tom’s PHOTOS:

 

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Brandon Myles White

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%; Brandon27   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!

Brandon’s WORKOUT

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.

DAY 1Legs

EXERCISE 1

BARBELL SQUATYou’ll need: BarbellHow to

Barbell Squat thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2A

ROMANIAN DEADLIFT

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2B

SISSY SQUAT

4sets
10reps
rest

EXERCISE 3

GLUTE-HAM RAISE

4sets
15reps
rest

EXERCISE 4

TWISTING LUNGE

4sets
20 stepsreps
rest

EXERCISE 5

DONKEY CALF RAISEYou’ll need: Box

5sets
8-20*reps
rest
Perform reps as 20,15,12,10,8.

DAY 2Chest & Back

EXERCISE 1

PULLUPYou’ll need: Pullup Bar

Pullup thumbnail
4sets
15reps
rest

EXERCISE 2

INCLINE TWISTING DUMBBELL BENCH PRESS

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3A

BARBELL BENT-OVER ROWYou’ll need: Barbell

Barbell Bent-Over Row thumbnail
4sets
8-12*reps
rest
Perform reps as 8,8,10,12.

EXERCISE 3B

BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Barbell Bench Press thumbnail
4sets
10reps
rest

EXERCISE 4

STRAIGHT-ARM PULLDOWNYou’ll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar

Straight-Arm Pulldown thumbnail
4sets
12reps
rest

EXERCISE 5

CABLE CROSSOVERYou’ll need: Adjustable Cable Machine, D-Handle Attachment

Cable Crossover thumbnail
4sets
15reps
rest

EXERCISE 6

CROSS-BENCH DUMBBELL PULLOVER

4sets
10reps
rest

EXERCISE 7

WEIGHTED DIPYou’ll need: Dip Station, Ankle Weights

Weighted Dip thumbnail
4sets
10-15*reps
rest
Perform reps as 10,10,12,15.

DAY 3Shoulders

EXERCISE 1

MILITARY PRESS

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

DUMBBELL LATERAL RAISEYou’ll need: Dumbbells

Dumbbell Lateral Raise thumbnail
4sets
10reps
rest

EXERCISE 3A

DUMBBELL UPRIGHT ROWYou’ll need: Dumbbells

Dumbbell Upright Row thumbnail
4sets
10reps
rest

EXERCISE 3B

REVERSE-GRIP DUMBBELL UPRIGHT ROW

4sets
10reps
rest

EXERCISE 4

BENT-OVER LATERAL RAISEYou’ll need: Dumbbells

Bent-Over Lateral Raise thumbnail
4sets
12reps
rest

EXERCISE 5

BARBELL FRONT RAISE

4sets
10reps
rest

EXERCISE 6

BRADFORD PRESS

3sets
to failurereps
rest
Can be substituted for battling ropes – 3 sets, 30 sec reps.

DAY 4Biceps & Triceps

EXERCISE 1A

SKULL CRUSHER

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 1B

CLOSE-GRIP BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Close-Grip Barbell Bench Press thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

WIDE-GRIP BARBELL BICEPS CURL

4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3

CABLE OVERHEAD TRICEPS EXTENSIONYou’ll need: Adjustable Cable Machine, Rope Attachment, Bench

Cable Overhead Triceps Extension thumbnail
4sets
10reps
rest

EXERCISE 4

HAMMER CURL

4sets
10reps
rest

EXERCISE 5

DUMBBELL KICKBACKYou’ll need: Dumbbells

Dumbbell Kickback thumbnail
4sets
12reps
rest

EXERCISE 6

ONE-ARM CONCENTRATION CURLSYou’ll need: Dumbbells

One-Arm Concentration Curls thumbnail
4sets
12 per armreps
rest

DAY 5Legs

EXERCISE 1

BARBELL DEADLIFTYou’ll need: Barbell

Barbell Deadlift thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

BARBELL FRONT SQUATYou’ll need: Barbell, Squat Rack

Barbell Front Squat thumbnail
4sets
12reps
rest

EXERCISE 3A

LEG EXTENSIONHow to

Leg Extension thumbnail
4sets
10reps
rest

EXERCISE 3B

SEATED LEG CURL

4sets
10reps
rest

EXERCISE 4

SINGLE-LEG PRESS

4sets
12reps
rest

EXERCISE 5

STANDING LEG PRESS

4sets
12reps
rest

DAY 6Chest & Back

EXERCISE 1

WIDE-GRIP LAT PULLDOWNYou’ll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

Wide-Grip Lat Pulldown thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 2

FLAT DUMBBELL PRESSYou’ll need: Bench, Dumbbells

Flat Bench Dumbbell Press thumbnail
4sets
8-15*reps
rest
Perform reps as 15,12,10,8.

EXERCISE 3

CLOSE-GRIP SEATED CABLE ROW

4sets
8-12*reps
rest
Perform reps as 12,10,8,8.

EXERCISE 4

DUMBBELL FLYEYou’ll need: Dumbbells, Bench

Dumbbell Flye thumbnail
4sets
10reps
rest

EXERCISE 5

FACE PULLYou’ll need: Adjustable Cable Machine, Rope Attachment

Face Pull thumbnail
4sets
12reps
rest

EXERCISE 6

INCLINE BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Incline Barbell Bench Press thumbnail
4sets
8-12*reps
rest
Perform reps as 12,10,8,8.

EXERCISE 7

CROSS-BENCH CABLE PULLOVER

4sets
12reps
rest

EXERCISE 8

UNDERHAND CABLE FLYE

4sets
12reps
rest
Brandon’s WEB links:
Brandon’s videos:
Brandon’s PHOTOS
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Colin Wayne

Young, amazing looking, extreme aesthetics and ripped to the bone. This ex-military guy is making waves in the fitness world!

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“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.

MILITARY
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
Height: 6’2
Weight: 215lbs
Hair: Brown
Eyes: Green

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.

Colin’s WEB links:

  • Colin’s website: www.colinwayne.com
  • Facebook fanpage: https://www.facebook.com/colinwayneofficial/timeline
  • @colinwayne1(Twitter)
  • @colinwayne1(Instagram)
  • kik- colinwayne1(LINE)

Colin’s VIDEOS:

Colin’s PHOTOS:

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www.colinwayne.com

Austin Standage

Quote by Austin: “Aiming to inspire many. Very thankful for everything God has set out for me.”

This IFBB Pro from the USA, has a unique look with a serious “Thor” appeal. His has an incredible balanced physique and is a devoted family man.

Austin Standage is a 22-year-old Sales Manager at Fitness 19 in Oklahoma.

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1) What first got you interested in fitness and how has your passion grown?
There have been many factors that have motivated me through my fitness journey. I wrestled throughout high school/college and I always strive to improve and grow. Seeing the pros makes me push to have the best physique that I can.

2) What hurdles have you overcome while reaching towards your fitness goals?
For a month I was homeless. I was living out of my car and from couch to couch which was the hardest part of my life. My tattoo Live and Learn depicts my homeless experience.

3) What advice would you have for someone looking to get in shape?
Stay on it! Don’t give up. If you give up you’re just like everyone else. Make sure you reach your full potential.

 

Austin’s DIET and TRAINING program

Austin did not post it anywhere but feel free to contact him via his facebook!

 

Austin’s WEB links:

  • Facebook: https://www.facebook.com/austinstandagefitness/timeline
  • Youtube: https://www.youtube.com/user/TeamABSolutePhysique
  • Twitter: https://twitter.com/austin_standage

 

Austin’s VIDEOS:

Austin’s PHOTOS:

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Aaron Shumway

Aaron, NPC Physique Athelete and Fitness Model, lives in Lakeville, Massachusetts and was born 25th January 1993.

His well-developed physique has great balance and with his attractive looks he is easy on the eye.

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Aaron’s diet video:

 

Aaron’s training videos:

 

Aarons WEB links:

  • Youtube: https://www.youtube.com/user/ashumwayphysiue
  • Facebook: https://www.facebook.com/npcathleteaaronshumway/timeline
  • Email: ashumway@student.bridgew.edu
  • Instagram: a_shumway1
  • Telephone: 7742607050

 

Aaron’s photos:

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Anthony Green

Young, good-looking, shredded and carrying good muscle size.

Anthony Green has a great deal going for him.

His abs, pecs and good looks are definitely his strong points. More muscle should give him an incredible look.

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 Age: 25, Height: 5′ 6″, Weight: 155 lbs, Waist: 28″

Anthony’s training program and diet

Unfortunately Anthony does not share it but you might try your luck and email him!

 

Anthony’s WEB links & contact email

 

Anthony’s VIDEOS

 

Anthony’s photos

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Zack McGuirk

Aesthetic body from the UK. Personal Trainer in the gym/free lance
UKBFF Classic Bodybuilding British Champion 2013

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STATS

Gender
Male
Age
28
Build
Muscular
Ethnicity
White / Caucasian
Height
182cm – 6’0″
Forearms
37cm – 14.5″
Weight
100kg – 220lbs
Quads
61cm – 24″
Waist
92cm – 36″