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SHREDDED male AESTHETIC physiques

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Tag Archives: training

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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David Kimmerle

davidkimmerle-hdr

“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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David Morin

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.”

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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.

 

David’s Contact Info & Web Links:

 

David’s VIDEOS:

 

David’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
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