Galleries

Leave a comment Posted on Roman Davidof Gallery

Roman Davidof

Roman Davidoff 18

ABOUT

Russian fitness model.

CONTACT & SOCIAL LINKS
VIDEOS
PHOTOS

 

 

Leave a comment Posted on Daniel Peyer Gallery

Daniel Peyer

Daniel Peyer 21

BIO

Athlete Name: Daniel Peyer

“I will be combining my passion for fitness, travel, and photography into a unique visual experience for the world to see.”

CONTACT INFO AND LINKS

FACEBOOK: https://www.facebook.com/officialpeyerdaniel

CONTACT INFO: m.me/officialpeyerdaniel
INSTAGRAM : @peyerdaniel
VIDEO's
PHOTO'S

 

Leave a comment Posted on Nick Chaps, Uncategorized Gallery

Nick Chaps

NICK CHAPS

thumbnail_IMG_4492

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
Leave a comment Posted on Nenn Fit, Uncategorized Gallery

Nenn Fit

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

 20046665_1797249603625759_6783424965237588289_n

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