Australian Athelete - Kayne Lawton
Social Media and website:
- website – CLICK HERE
- Facebook – CLICK HERE
- Videos – CLICK HERE
Kayne Lawton
bodybuilder
Brendon Theron
Brendon Theron: Physique athlete from Hermanus, Cape Town
Social media links
- Facebook page: BRENDON THERON
- Instagram: @brendontheron
Youtube videos of Brendon
PHOTOS (first one is of Brendon the teenager)
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’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
- Email: leestramplan@gmail.com
- Facebook: https://www.facebook.com/LeeStramPlan/timeline
- ModelMayhem: http://www.modelmayhem.com/879786
Lee’s VIDEOS
Lee’s PHOTOS
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. ”
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:
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.
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:
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%; 
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
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
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
4sets
8-12*reps
—rest
Perform reps as 8,8,10,12.
EXERCISE 3B
BARBELL BENCH PRESSYou’ll need: Bench, Barbell
4sets
10reps
—rest
EXERCISE 4
STRAIGHT-ARM PULLDOWNYou’ll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar
4sets
12reps
—rest
EXERCISE 5
CABLE CROSSOVERYou’ll need: Adjustable Cable Machine, D-Handle Attachment
4sets
15reps
—rest
EXERCISE 6
CROSS-BENCH DUMBBELL PULLOVER
4sets
10reps
—rest
EXERCISE 7
WEIGHTED DIPYou’ll need: Dip Station, Ankle Weights
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
4sets
10reps
—rest
EXERCISE 3A
DUMBBELL UPRIGHT ROWYou’ll need: Dumbbells
4sets
10reps
—rest
EXERCISE 3B
REVERSE-GRIP DUMBBELL UPRIGHT ROW
4sets
10reps
—rest
EXERCISE 4
BENT-OVER LATERAL RAISEYou’ll need: Dumbbells
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
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
4sets
10reps
—rest
EXERCISE 4
HAMMER CURL
4sets
10reps
—rest
EXERCISE 5
DUMBBELL KICKBACKYou’ll need: Dumbbells
4sets
12reps
—rest
EXERCISE 6
ONE-ARM CONCENTRATION CURLSYou’ll need: Dumbbells
4sets
12 per armreps
—rest
DAY 5Legs
EXERCISE 1
BARBELL DEADLIFTYou’ll need: Barbell
4sets
8-15*reps
—rest
Perform reps as 15,12,10,8.
EXERCISE 2
BARBELL FRONT SQUATYou’ll need: Barbell, Squat Rack
4sets
12reps
—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
4sets
8-15*reps
—rest
Perform reps as 15,12,10,8.
EXERCISE 2
FLAT DUMBBELL PRESSYou’ll need: Bench, Dumbbells
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
4sets
10reps
—rest
EXERCISE 5
FACE PULLYou’ll need: Adjustable Cable Machine, Rope Attachment
4sets
12reps
—rest
EXERCISE 6
INCLINE BARBELL BENCH PRESSYou’ll need: Bench, Barbell
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:
His blog – http://brandonmyleswhite.blogspot.com/
Twitter – https://twitter.com/brandon_myles/media
Youtube – https://www.youtube.com/user/buffdudes
Brandon’s videos:
Brandon’s PHOTOS
Colin Wayne
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.
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:
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.
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:
