Age began weight training: 15yrs old
Why did you start training? I started competing in Karate Tournaments at 7 and Kickboxing at 14. I felt like the only thing holding me back from being better was the need to be bigger, stronger and faster.
At age 15 I had a fully outfitted Do Jo in my basement consisting of sparring gear, free weights, stretch rack, heavy bag and a speed bag. I immediately gained positive reinforcements from friends and family. I became a better martial artist and my body quickly began to change.
Men’s Physique Competition: 1st Place 2011 Pacific USA XVII Championships
1st Place 2012 Los Angeles Physique Championships Masters 35+
Number of days per week I train. 5-6
Body part split: Every week is different but the one thing that’s the same is the amount of effort I put into each and every set. I start each exercise with a warm up, approx 70% of maximum effort totaling 15-20 reps. After that, every set is taken to absolute muscle failure. The harder you push your body, the more it will be forced to adapt to the workload. The only way to exceed plateaus is to change each workout and to push every set to the limit. Example: Chest, Incline dumbbell 1 warm up set of 15 reps. 3-4 working sets total. 10-12 reps, 8-10 and 6-8 reps. If I’m feeling frisky, I’ll add a 4th working set with a drop of 3 & 3 reps.
Factoid: I used to work with Channing Tatum as a male dancer in Tampa FL. 12 years later I’m at the Magic Mike movie premier with Chan and some of the other members of the old group. It was so weird but cool, watching a movie about our lives.
Diet is clean year around. I feel better when I eat balanced meals consistently but I will admit that I like to get my gut stuffed every once in a while. When I’m in contest or photo shoot preparation, I allow myself just one cheat meal and it’s usually a 1lb burger salad. When it’s not photo prep season then it’s two cheat meals for the week, one of which may be pizza or lasagna.
Supplements: I use TMF Nutrition supplements only. Time Released protein with oatmeal in the morning, 1 Shred fat burner and 3 Test Drive caps with breakfast, 1 Shred fat burner after noon, 1 Mass Muscle Gainer with Creatine and Glutamine before work out, 1 Whey Protein shake immediately after workout, 1 serving of restore night time recovery formula before bed.
How to be contacted: www.tonymorrisfitness.com www.tmfnutrition.com www.facebook.com/tonymorrisfitness or email@example.com
Name: Brad Brisbin
Weight: 200 lbs
Height: 5’11 ½’’
Age Began training: 17
Why did you start training: As a teenager I was very skinny for my height, 165lb . I never excelled in any high school sports and frankly had no desire in playing them. My father was a bit disappointed in my lack of participation in organized sports. He suggested that I take a stab at weight lifting and he arranged a couple of sessions with a personal trainer. That’s all it took to get me hooked! The excitement, pump and endorphin release I procured from my first training session kept me coming back every week for the last 15 years and spawned a lifelong dedication to fitness.
Number of days per week you train: on-season: 7 days (active rest day if I really need it) off-season: 5-6 days
Body part splits: No Splits! Whatever muscle group I’m training (chest, back, shoulders, arms) I’ll bring to a complete fatigue, alternating between compound and isolation movements. Compound movements stimulate synergist muscles, so in essence I’m working 2-3 muscles groups per session. Single body part training programs have a reputation for encouraging overtraining. Being hyper vigilant of recovery capacity, alternating days between upper and lower extremities and rigid commitment to diet and supplementations, are all key factors that keep me at level of high performance and maximum recovery.
Sample body part routine:
I’m currently in Phase III if the I Lift Clean and Mean: Perfect Pecs Training System, created by IFBB PRO Ian Lauer CSCS. In Phase III he has me working through a “Big 5″ rep series. For each exercise I do 5 sets of 25,20,15,10 and 5. I keep the rest periods short and get the best pump ever! Typically I do 3 upper chest movements like: incline press, incline fly and machine incline movements. Those are interspersed with 2 flat bench movements like dumbbell bench press and pec deck flies. Then The System has me finish the workout with a Giant Set of all 5 exercises.
1. I studied Public Relations and Economics at San Diego State University. That’s a far cry from my current profession as an NASM Certified Personal Trainer, SAG-AFTRA actor and NPC Men’s physique competitor.
2. I’m a BIG foodie and I love to cook (especially cheat meals)! My favorite dish to prepare is my mother’s recipe for Duck Confit. There’s some things you just can’t get in a restaurant and homemade Duck Confit is at the top of the list.
3. I’m the first ever TMF Nutrition “12 week body transformation challenge winner.” Using a series of time specific TMF Nutrition supplements that work in conjunction with the different phases of my diet and training, I successfully shaved 40lbs of bulk-weight off to dial in razor sharp for several Men’s Physique contests and photo-shoots.
3-day carb cycles:
1-2 gallons of water a day
Day 1-3: 30-40 grams of carbs
Meal 1: Fish, egg whites, asparagus
Meal 2: turkey, egg whites, ½ cup white rice
Meal 3: lean beef, egg whites, ½ cup of white rice
Meal 4: turkey, egg whites, asparagus
Meal 5: turkey, egg whites, asparagus
Meal 6: Lean beef, egg whites, asparagus 1 serving almond butter,
Day 4: 150-200 grams of carbs
Meal 1: Fish, egg whites, asparagus, 1 cup oats
Meal 2: turkey, egg whites, 1 cup white rice
Meal 3: lean beef, egg whites, ½ cup of white rice
Meal 4: turkey, egg whites, asparagus, 1 cup oats
Meal 5: turkey, egg whites, asparagus, ½ cup oats
Meal 6: Lean beef, egg whites, asparagus 1 serving almond butter
TMF Nutrition – SHRED
TMF Nutrition – TMF Test Drive
TMF Nutrition – Whey Protein
TMF Nutrition – Creatine
TMF Nutrition – Glutamine
How to be contacted: