Guide To Aesthetics

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‘Bodybuilding is an art, your body is the canvas,

weights are your brush and nutrition is your
paint. We all have the ability to turn a self por-
trait into a masterpiece.’
Table of Contents
Biography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Workout Advice / Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Beginner Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

(weeks 1 , 3 , 5 , etc.)
Beginner Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

(weeks 2 , 4 , 6 , etc.)
Advanced Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85

(weeks 1 , 3 , 5 , etc.)
Advanced Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117

(weeks 2 , 4 , 6 , etc.)
Six Pack Attack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
Supplementation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 147
Flexible Dieting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154
Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160
The Guide to Aesthetics
If you are new to the world of Jeff Seid –
welcome!
To my social media followers – you are

incredible. My numbers are trending, way
past a million, heading to two and it feels
great to be closing in on my personal goals.
But know this: none of this would have been
possible without your support. So, thank
you.
The intention of this book is to share

everything I’ve learned on my journey to
aesthetics. I’ll be covering my top training
tips to my recommendations of supple-
ments and vitamins, as well as all the basics
necessary to maintain a healthy lifestyle.
It may come as a surprise the further in this

book that food/nutrition is equally impor-
tant as physical exertion in creating an aes-
thetic physique. All that work in the gym is
only 50% of the battle. Diet/nutrition info is
discussed rather extensively later in this
book; so do not worry if nutrition isn’t a key
component in your fitness knowledge. I’ll be
covering everything.
I have also included personal and insider

tips from other trainers, athletes, basically
anybody who has something that works, but
mostly what has worked best for me, in
achieving my physique.

At the heart of all this information is my personal practice of the branch of philosophy
concerned with the nature and appreciation of beauty and artistic taste, especially in
the human body. For me, this is the most basic statement about aesthetics.
My commitment to
develop my body also
extends to developing
myself as a person.
The real reason behind

why I wrote this book is
for you to have your own,
own
personal guide to help
you in creating your
own aesthetic life.
IRONMAN MAGAZINE

Before
Why else would you be reading a book about me unless you are
curious about where I came from and the choices I’ve made to
get where I am today? How is it possible to go from an average
teenager, to my life today? Well, this is it, my story, in words and
pictures, which I have personally written for you.
Kent, Washington is a suburb of Seattle and, let’s just say,

although it may not be the nicest city in America, I wouldn’t
change my upbringing by an instant. I have no complaints about
Kent and as hometowns go, I have only good memories. My
family may be far from normal, but I couldn’t love them any-
more. My parents are still together and I have two sisters.
Growing up, our family life revolved around sports, camp-

ing/hiking and spending some of the best moments of our lives
together. Kent also offered plenty of opportunities to develop
my athletic abilities, which helped mold me into the individual I
am today.
It started when I was 3 years old. My parents enrolled me in

every sport they could sign me up for at this young age - teams
for baseball, swimming, soccer. I was on my way from a very,
very early age and born with amazing genetics and a gift for
sports.
The biggest and most important influence in my life has been my

parents. No doubt. Much of my success in life is credited to my
parents; they’re the ones who pushed me to become who I am
today.

My mom and dad made sure the basics of good sportsmanship came
first. But my father, particularly and especially, taught me how to play
competitively as well. His favorite saying that he instilled in me was “no
regrets”. For a young boy, to understand good sportsmanship and also
develop the drive to compete was a crucial lesson, and one I was lucky to
get early on. Thanks, Dad.
The examples of good sportsmanship weren’t just for me – for my dad

was always the baseball team coach teaching my friends and I the same
life morals we carry on to this day. He coached every season, and damn
was it fun! He was also a great leader who believed in winning, as our
stats proved.
During the summer everyone would hang around the field watching the
team practice. All the neighborhood kids were there, outside, running
around, being active. Just having fun, goofing off. Some of my strongest
friendships were formed during those baseball seasons and they are
especially sweet because our teams were undefeated for multiple
seasons. Whatever team I was on, I had fun but I always played very com-
petitively. I’ve often wondered why some people participate in sports
but don’t have a desire to win or even do their best. So there are two
things you now know about me for sure – I play to win (and did even back
then) and I try my best. No matter what, I try my very best.
To me, if you don’t play to win, you have the wrong mentality.
In my mind, if I ever sense any doubt, I tell that voice in my
head:
“History is always written by winners.”
“2nd place is the first loser.”
If you grow up with this mind set for sports, you can use it very
successfully in your day-to-day life, too. It works especially well with
career challenges and reflects on your life in general. So always try
your best and go for the win.

The Beginning
As I said, I was athletic, very early on,
so when I started running track at
age 9, I had already played on teams
in various sports for six years. When I
was 11, however, two events
changed my life forever.
I found wrestling, and, I got my first

set of weights.
Looking back, it was amazing that I

was only 11 when I got my first
weight set and began my wrestling
career. Little did I know but that year
would be a huge turning point, one
that continues to make my life
possible today.
I was always a very active kid,

playing football with my friends and
spending every possible hour
outdoors. Like most boys my age, I
found the other hours easily spent on
video games, RuneScape (my
personal fav) in particular. I no lifed
this game for about 6 years. Logging
in 360 days within those 6 years. This
skill set is definitely different
compared to sports, but in a way it
requires the same mentality and is
fun and can be a real challenge,
unless you bot lol.
I was a big kid even then and my

parents could see I needed a sport
where my physical prowess could
develop in a healthy way. So they
decided to get me involved in
wrestling.

After researching local wrestling
clubs, my mom found the perfect
team - Kent Cougars. Their first
practice was scheduled in just a
couple of weeks.
At first I thought wrestling was

fighting, sort of like WWE. I had no
idea this was the oldest sport in the
world. It is also, in my opinion, one of
the greatest sports of all time.
When I first started wrestling it was

like a foreign game to me. Growing
up, I was always trying to brawl, be a
tough kid, and use my strength to
win. Wrestling taught me how a
sport can use strength and speed but
ultimately technique wins out. It can
be as tough mentally as physically.
For certain, there is an art to it.
As my wrestling commitments
became integrated into every part of
our family life; old friends, neighbors,
strangers, pretty much everybody in
town had something to say about
how I was a natural at the sport and
keep up with it. Having the support
of your hometown means everything
to an up and coming young man
because those are the people who
know where you come from and the
real you.
Honestly, at first I hated wrestling. I

was just approaching that age where
I only wanted to hangout with
friends/girls, get in trouble, waste
more of my life leveling up my
RuneScape account and play my
X-Box. But my parents pushed me.
They made me go to every practice.

This is probably the time my
obsession really started. After
wrestling for a couple months, I
decided I needed to take everything
to the next level. It was around the
holidays when I made my bold
announcement – I wanted a set of
weights for Christmas.
Christmas
I got a basic weight set: couple dumb

bells; 25 lbs. bar, and about 60 lbs.
worth of weights. My parents were
also nice enough to even get me my
first workout book, ‘working out for
dummies’.
When I first got the weight set, I

spent all my free time in my room,
doing endless curls with my
dumbbells; shoulder pressing my
barbell; body weight exercises and
basic movements. The workout book
was great and I quickly went on to
use whatever I could learn from other
books or from online research.
As I discovered new things, I would

add them to my training regime but I
continued to consistently do basic
exercises with my weight set,
pushups, pull-ups, crunches, etc.,
always strengthening my core and
trying to improve my athletic ability.
Every weekend, another tournament
somewhere in the states, traveling
across the country just to compete.

You might think I’d be rebellious at Mostl though, it was my need to
Mostly,
this predictable age. But the truth is, I improve, to be the best version of
knew I had “it”. Whatever it takes to myself that enabled me to transform
win – and win big – I knew even then into a true champion. For that to
I could compete and not just hold my happen, I had to dedicate myself to
own, but dominate. this goal and train and train and train
to become the best.
I’ll always be thankful for the
opportunities my parents helped It took only a couple of years of wres-
create for me. They were by my side tling before I was one of the best
at every practice, every tournament: wrestlers in the country. My sheer
my family was always there with me, dedication: the blood, the sweat and,
supporting me. yes, even some tears were all worth
it.
One great benefit from all this
support was that my dad would I was a champion. It feels great to say
record every single wrestling match, I transformed myself. If you are read-
throughout my entire life. Our ing this, it is also within your power.
tradition was to go back home (or You just have to want it and work for
back in the bleachers), and figure out it. Every day.
how to improve my technique.
Hundreds and hundreds of matches
Hund By the time I was ready to enter high
recorded, each match studied to school, I could look back at all my
figure out how to perfect my accomplishments. They were reflect-
technique. ed in the team records and school
championships from my middle
We watched the tapes together, school, Meeker, where I had broken
critiqued myself, and practiced what multiple individual school records.
I needed to do to become the best. It Football, wrestling, and track – I ate
Football
wasn’t long before I was winning breathed and lived sports. As I was
every match, becoming the dark getting attention for my sports abili-
horse in every tournament and ties, it was also tough to stay out of
stunning the crowds with dramatic trouble. The usual stuff – always get-
upsets.
upsets ting suspended for fighting, vandal-
izing schools, spray-painting build
My father and I went to so many ing, drug dealing, shoplifting, etc.
tournaments, every weekend Probably just like most high school
another tournament, and with all that boys across America, you name it, my
traveling and competing, I felt it was friends and I did it. I’m not proud of
in my blood to win. myself but I knew I was a good kid at
heart and we were just messing
around, more bored than bad.

The only reason you are reading this,
however, is because I was very lucky
to have parents who pushed me back
onto the path to success whenever I
staggered off or in another direction.
You might be saying – enough
already about the parents – yet many
young adults who also have a talent
or a potential for greatness, don’t
have adults to guide them.
Should that be your situation I would

advise you open your eyes, look
around and see if you can find a
substitute role model until you are
grown up enough to figure out how
to guide yourself.
One thing I want you to take from

this chapter is listen to your
parents/guardians. You may not
think it at the time, but they truly do
want what’s best for you.

Life - Unexpected
As I started high school I had
already built one of the most aes-
thetic physiques in the state and
was a force to be reckoned with on
any playing field. It may sound arro-
gant but I figured high school would
be a cakewalk. I was excited, ecstat
ic even.
Sports were pretty much year-round

for me at this point and football
practice had already started that
summer. At the same time I was
doing my summer wrestling and, of
course, weight lifting.
I was making friends with a new

crowd of people from various
nearby schools and different teams.
There were a lot of new girls and a
whole new level of sports competi-
tion. High school was going to be
fun.
I also started to understand the

burning hunger in me, the desire for
more. One thing I know is that I’ve
never truly felt satisfied. I strive for
more, always, and I believe this is
the basic motivation behind my suc-
cess, what pushes me forward. I’m
always hungry.
hungr

By now, I was following a solid 5-day As a 14 year old freshman! Also, I
split and was developing a basic was team captain and the only player
understanding of mind muscle con- to make it to State that year. The
nection and realizing what was following year as a sophomore I
needed for muscle hypertrophy. went on to nationals as a cadet.
Weight lifting wise, my knowledge
was a hundred times what it had Then, track. Breaking multiple
been. My nutrition was also good
been school records and making it to state
and my training was the best it had every year.
ever been at that point. Everything
was on track; all that hard work was Wrestling, football and track kept me
paying off. busy freshman, sophomore, and
junior year. Each sport, every season,
Like all high school athletes, my eye it seemed to go by in a blur, right up
was always on the prize – athletic until beginning of senior year. I can
scholarships to cover college tuition sit down and list all of the many
and playing at the next level. It was awards from those years, show all of
the next step and everything during my trophies and medals but to sum it
those following four years had been all up I was a fierce competitor as
planned out in my head, I had a well as a team player and leader.
game plan of what I needed to do to
present myself to the best colleges As I started senior year, I was already
and earn myself a scholarship to a talking to a couple D-1 schools about
top D-1 school. potential scholarships for a position
on the teams as outside linebacker. It
Freshman year started off great. I was felt like I couldn’t lose. As I said, my
captain of the football team, playing entire future was based on getting
running back and outside linebacker college paid for by a sports scholar-
and we had a winning season. Foot- ship. Clearly I was on the right path
shi
ball has always been one of my to accomplishing this far-reaching
favorite sports and it was especially goal.
fun (not to mention challenging) to
match up against a whole new divi-
sion of kids and compete against a
whole new level of talent.
After football season, it was wres-

tling season. Although I was only a
freshman, I had four years of experi-
ence behind me. My experience and
skill set put me way above my age
group – all the way up to the level of
Wrestler of the Year

Sh*t Happens
Everything took a turn for the worst
as I started my senior year and my
last football season began.
It was the first game of the season

and we were dominating. I was lead-
ing the game in tackles/tackles for
loss and was feeling confident going
into that season.
It was just a couple minutes into the

4th quarter and my life, essentially as
I knew it, ended.
It happened on the next play as I

dove for a tackle, wrapping my arms
around the ball carrier. I took him
down for the tackle but in that same
split second, one of my teammates I had to sit out the remainder of the
dove for the tackle as well. With his game. I was still optimistic
head down, he was flying blind with everything would be okay but after
no idea
id where he might land. about a week, my knee still wasn’t
any better. It was pretty swollen and
Unfortunately for me, he landed a just didn’t feel right. So my parents
shoulder tackle into my extended left and I did some research and found
knee. His weight bent my knee in an the best doctor for this type of
o injury.
unnatural position as I heard a “pop”.
At first I had no idea what had just After some tests and some poking
happened. My leg felt a little unsta- around the knee, it took the top
ble, but I was able to limp off the doctor only a couple of minutes to
field. The team doctors took a look
field break the horrible news. I had torn
at me and said I was going to have to my ACL. My left knee would need
sit out for the rest of the game. surgery.
As you might expect, I was yelling,

telling anyone who would listen I
was fine and ready to hop back in.
“My team needs me” I said over and
over, and they said “no” over and
over.

The doctor went on to say this was recovery process. Secretly I told
the only choice if I ever wanted my myself that if I pushed hard enough, I
knee back to normal. And, if surgery could recover in time to return for
wasn’t bad enough, I was told my whatever remained of my senior
senior football season was over. My wrestling season.
last, and most important year.
I was truly at an all time low during
It was the first game of the season these weeks but I continued to go to
and we were dominating. I was the gym. It didn’t matter that I was
leading the game in tackles and was on crutches or that I couldn’t place
feeling confident going into that any weight on my left leg, I still went
season. to the gym every day. For me, it was
the one and only place I could forget
I was still listening to the horrid news all my problems and just feel like my
as I felt my whole sports career flash old self again.
before my eyes – wasted - just like
that. I turned to my father and we It took a solid couple months after
locked eyes. Anger, regret, sorrow – surgery for everything to be back on
it was a tough moment. track and wrestling the end of my
senior year was an actual possibility.
My heart felt ripped from my chest At this point the results from rehab
and I had no idea what do to. The were working - I had full rotation in
emotions I felt were beyond my knee; it looked like I was going to
anything I had experienced up until be able to compete in my senior year
that point. I’ll be honest - what came of wrestling after all.
next was ugly - I fell into a real dark
depression. The depression was lifting and I
began to feel good about myself
Each day I fell deeper and deeper again. A glimmer of hope appeared
into a hole inside of me that seemed when it still seemed possible that I
bottomless. I am very grateful it was could be awarded enough scholar-
not more than a few weeks until the ship money for schooling to be paid
surgery was actually performed. for and, as important to me, compet-
Everything went well. Perfectly. ing and playing sports at the next
level. Everything was slowly getting
Rehab was four times a week, with back to normal. By now it was late
rigorous exercises that my physical basketball season, we were in class
therapist created. I also did my own playing a game, and I went up for a
workout every night and whatever rebound. Leapt up and came down
other therapy was recommended or on – yupp you guessed it - my left leg.
that I thought could speed up the All my weight jammed down on my
bad knee. It didn’t take much for me
to know I had re-torn my ACL.

He confirmed I had fully torn my ACL It had never dawned on me before,
again. The doctor scheduled a repeat but maybe I could do something with
surgery for the following week. the body I had created.
I decided to hold off on surgery until I decided to compete.

after my high school graduation. I
wouldn’t have been able to play Doing more research online, I soon
sports anyway, so it didn’t make discovered the ‘fitness realm’. I
sense to go through the surgery and began posting on the bodybuild-
spend what remained of senior year ing.com forums and entered myself
on crutches and living life as a crip- into the transformation of the month
ple. I just kept to my workout sched-
ple contest. I won and thus brought
ule, hitting the gym. some attention from the bodybuild-
ing community to myself.
About a month after my second ACL
tear, a woman at the gym, who had I started learning more of the indus-
noticed my physique, and had seen try and was watching YouTube
me working out, approached me. videos and learning of legends in the
She introduced herself, her name industry – I already had my idol
was Tanji Johnson, and she ran her Arnold Schwarzenegger but I
own bodybuilding competition – The learned of other legends in the
Tanji Johnson Vancouver Natural. industry as well. This was a whole
She asked if I was interested in com- new world to me,
me and I loved it.
peting.
Pretty soon people online were com-
People often would come up to me menting on my body, questions
at the gym commenting on my phy- about my training, my journey and
sique, so I had enough poise to tell from there, things just took off. Sud-
her I would consider what she said denly there was momentum and a
even though I had no real idea of sense of excitement. I was ready for
what she was talking about. this competition. Lots of people are
lucky and find them selves at the
I went right home after my workout right place at the right time but I
and started doing research - exactly have found that this is only the case
what was this “Men’s Physique”? I when they have done the right
didn’t know, nor could I have predict- preparation. Take advantage of
ed, this was the beginning of a whole every opportunity. We only get one
new chapter in my life. life to live, but if you live it right, one
is enough.
enough
During this decision making process,
I thought about the six years I had
already put into working out and
developing my physique.

The End of the
Beginning
Once the decision was made to

compete, I started prepping for the
show. As much as sports had been
an all-consuming part of my life,
bodybuilding now took over. Even
with the information available on
the Internet, I still had a lot to learn.
Then I stumbled upon the legend

Zyzz. He gave word to my spirit –
the aesthetic lifestyle. I had always
been into staying lean year-round,
tanning and partying, living life to
the fullest, not caring about what
others thought of me. This was how
I had always lived, but Zyzz was the
one who gave me a word to
describe the way I lived my life. The
Aesthetic Lifestyle.
I loved the prep for the show: prac-

ticing my posing, eating super
clean, and training the hardest I had
ever in my life. All too soon it was
the night before the competition. I I had read and was told that dehy-
shaved my entire body (at the time, dration gives the desired dry, vascu-
I thought it was the weirdest thing lar look for the stage. Still, to this
ever), applied my competition tan
ever) day, I remember my breakfast from
and was ready to go. that morning. Pancakes and steak,
loads of syrup, and no water. I was
Vancouver was a 3-hour drive from hoping for my veins to pop and give
my home; my dad drove us there me that dry, vascular look I had seen
the morning of the competition. in pictures.

(You live and learn from mistakes,
definitely wouldn’t recommend this
style of prepping to anyone now).
As soon as we arrived it was time to

register for the event. The first thing
I noticed at check-in was the number
of tan, attractive people. I was
surrounded by beauty and health
and fitness and it felt pretty wild. It
was the first time I was ever in the
same room with so many people
with the same-shared interests and
goals.
I was ecstatic!
I started talking with some bikini
competitors and my dad and I All that hard work had paid off. Then,
ended up going back to their hotel I heard the intercom announce time
room to hang out with until time for for the Overall round. There were
the competition. Everyone was four other Class winners and we all
drinking – throwing back shots of walked onto the stage. Head to
vodka - they said it helped loosen Head - We battled it out for the
them up. I downed like 10 shots, Overall.
and as soon as my Dad noticed, he
was pissed. Although he was pretty There were more than 60+
angry he couldn’t do anything about competitors total in the Men’s
it at that point. I laughed it off and physique category of the Vancouver
was feeling pretty good. show. I was the youngest by far, 17
years old, and many of the
As he drove us back to the competi- competitors were men twice my age.
tion, I realized I had no idea of what I won’t lie – the competition was
to expect, this was all a completely fierce; these were some of the best
fie
new game to me, and I kind of just physiques in the Pacific Northwest.
went with the flow of things.
After judging was done, the five of us
I got my pump on, joked around with were told to stand to the side. The
some bikini competitors backstage final winner was going to be
and when it was my time to enter the announced. The next few seconds
stage, I did. I felt pretty confident felt like a lifetime. The crowd was
going in front of the audience (partly silent. Then they said it. “The overall
due to the alcohol I’m sure) and winner of the 2012 Vancouver
ended up winning my height class. Natural, JEFF SEID!”
Na

The crowd roared. I congratulated my fellow competitors and
moved to the middle of the stage. It felt like a dream, it seemed
to good to be true.
Two pretty hot chicks walked out with my trophy and sword and
awarded them to me. I held the sword up… high up… in
celebration. Finally, after so many months of falling into
depression, I felt like myself again.
You’ve heard it a million times - everything happens for a reason.

In this instance, truer words couldn’t be spoken.

Going Forward
After the Vancouver victory, I still needed surgery, had high

school to finish, prom and many hours to log into the gym to get
myself back to my former glory.
In early May 2012 I posted my first video to YouTube. The foot-

age was shot right before my 2nd ACL surgery and I used the
downtime to edit the video. I got noticed right away and my
name became known in the fitness industry. Things went quickly
from there.
My birthday is in June so within a few days I graduated from high

school, turned 18, and flew to Miami the day after my graduation.
Why Miami? I had no real idea. But there was sun and sand and
parties every night. It was time for a change from the typical
Washington weather I had grown up with. Plus some of the best
photographers in the industry were located in Miami and some
more competitions to compete in.

Using Florida as my base, I started posting vids regularly. Then, I
was able to elevate my image by working with photographer Luis
Rafael. This was the time I did my infamous Spartan shoot. Once
these pictures flooded the Internet, my name grew and immedi-
ately I was the talk of the fitness industry.
The timing was ideal because the Southern States Champion-

ships was happening at the same time. I was the youngest
entrant among 100 competitors. And although by far the young-
est, I ended up winning the overall and beating out men who had
dedicated their lives for that very competition.
The other thing that happened during this Florida stay was I
found a great mentor, John Daly. He showed me the ins and outs
of the fitness business and by the time I left Florida, I was ready to
conquer the fitness industry.

Getting Down to Business
First thing on my career agenda was getting my IFBB pro card.

The biggest qualifying show of the year was going on in exactly
one month in Las Vegas, winning this show would secure my goal
as being the youngest IFBB pro of all time. It seemed like the
right time to leave Miami anyway and competing in this show
was perfect timing.
I was on my way to victory. Or, so I thought. I ended up taking

5th.
When I calmed down, I talked to the judges, objecting to what I

believed was a bullshit call, politically motivated.
The judges didn’t disagree. They told me I had to pay my dues

before getting my pro card. There is a whole system in place, I
found out, but the bottom line - I would need to spend a chunk of
money flying and competing in shows across the country in order
to climb the ladder and attain pro status.
After the bad experience in Vegas, I just kept going. I got a job as
a personal trainer at David Barton Gym in Bellevue and
continued to post YouTube videos while my following kept
growing exponentially. Everything was right on track.
The following year I was traveling to England to attend my first

fitness Expo – Body Power. I was working with GymShark at that
time and this was a great chance to learn more about the fitness
business, especially how things work internationally.
All too soon I was back in Washington, with one week to prepare
for Nationals. My dad and I flew to Chicago on my 19th birthday
– June 12, 2013. It had been just over a year since I had finished
high school and gone to Miami.
Nationals have 6 different height classes and this year there were
approximately 120 competitors. Although this was the biggest
show in men’s physique history and it was going to be my
toughest competition yet, I was ready.

I nailed my prep, my posing was on point and because I ended
up winning my height class, I became the youngest IFBB profes-
sional. Ever. Then it was like the previous shows all over again –
on stage, the six champions battling it out for the Overall. Step-
ping on stage, I checked out my fellow competitors, then moved
to my mark, looking out into the huge crowd.
I’ve always found it funny how, in bodybuilding competitions,

you literally dedicate your entire life, hundreds of hours sacri-
ficed in the gym, daily food prep for 6 meals a day and dieting
24/7 for the three months before the contest just for a minute or
two on stage.
It’s a lot of grind for short time glory. But, oh, the glory!!! Like
before, once comparisons were complete, the judges whispering
quietly, we all waited for the final decision. My heart was racing
and seconds felt like minutes.
The master of ceremonies took the mic and began reading the
names of each competitor on stage, telling everyone (and us) we
were the best in the nation and should be proud for how far we
had come.

Then it was time, the moment of truth: “Please take the trophy
and check to this years 2013 Nationals Overall winner, and
youngest IFBB pro of all time, JEFF SEID!”
This was one of the best moments of my life.
The crowd went crazy; I threw my arms up in celebration, a smile

on my face from ear to ear. I shook hands with each competitor,
and then went to the middle of the stage to accept the award.

Mr. Olympia
The first thing that popped into my head as soon as I won Junior
Nationals was the Mr. Olympia.
The Olympia was a couple of months away and it was always in

the back of my mind when I first started training for Men’s
Physique. But right now there were press interviews, my dad to
thank – again – and a lot of congratulations and celebration to be
had. But as soon as we got back to the hotel room it was all
business. We devised a game plan for how I’d make it to the
Olympia stage.
There are two ways to qualify for the Mr. Olympia: place often
enough in the top 5 in the IFBB Pro shows of the year to earn the
sufficient amount of points and be top 5 in the point stands or;
win a pro show. We decided the latter was my best option. The
Olympia deadline was in a few months and there were only a few
shows left to qualify. I ended up flying all across the country,
hitting three shows during the month of July. It wasn’t until the
final show of the season – the Valenti Gold Cup in Florida – that I
finally made the cut.
It was do-or-die and I was totally burnt out from so much

competing and too much traveling. But I also knew this was my
last opportunity to make history. Everything went according to
plan and I ended up winning the show and thereby securing my
position at the first ever Men’s Physique showdown on the Mr.
Olympia stage.

Moving Forward
The year after the Mr. Olympia contest, my career really took off
– literally. I was now flying around the world for various expos
and appearances monthly. I haven’t really had a chance to stop,
take it all in and breathe out. But staying hungry right now is the
key to my success.
As quickly as my life has taken off, it is in my character to always

want more, to never be satisfied. I think that may be why this has
been an easy transition for me. It is a whole new life to be sure
and now I am able to live one of my childhood dreams, see the
world. I’m quite fortunate to be able to travel and see all the
wonders this world has to offer. It kills me to see people born and
die in the same city, never getting the opportunity to travel. So
for this I am truly grateful.
g
I see my new “job” as an inspiration for others. To me, this is the

most rewarding job you could have and it did not take long for
me to realize that giving back is the true key to happiness.
Most recently, I competed in the Mr. Olympia a second time and

started my own clothing company, SeidWear alongside a
supplement company. Running my own businesses has been a
blast – the competitions, the YouTube videos, online training, and
now clothing/supplements, too.
I’ve always said it’s one thing to be sponsored, then a whole

other ball game to own a company. After much thought and
consideration, it was time to take my career to the next level.
Make the move to Los Angeles. It was tough at first; I missed my
family, and all the friends I had grown up with. In some ways it
was a rude awakening but I know it was a must if I wanted to
further my career.
Everything is going according to plan, but still my hunger for

more thrives. I’m just getting started. What I’ve learned from my
journey this far is that strength does not come from winning. Your
struggles develop your strength. When you go through
hardships and decide not to give up, that is strength.

Workout Tips
As promised, I want to pass on my top tips that continue to
work for me, and make a difference in my training. This is infor-
mation I’ve accumulated through training with some of the top
bodybuilders in the world. After ten years of my own research
and refinement by trial and error, here are my top training tips.
Consistency
I really can’t stress enough how important understanding TIME can
be when striving to be a bodybuilder. I have seen people train for a
couple months, get discouraged by their slow progress, and quit
before really ever seeing what they’re truly capable of achieving. If
you want to be a bodybuilder, you start down a thousand mile road,
and you have begun a marathon, not a foot race. But if you consist-
ently train/eat correctly you’ll maximize your potential and drasti-
cally speed up your journey.
Remember: A dream physique isn’t built over night. It takes years of

dedication. Training 5-6 days a week, proper diet, implementing
correct technique, etc. will all contribute in building your ideal
perfect physique. All of this is possible but do not expect immediate
results.
Nutrition
It’s essential that your body have an anabolic diet to build and grow
muscle. That’s why it’s so important to have proper nutrition. This is
the foundation of any great bodybuilder. It doesn’t matter if you
track your macros, follow a meal plan, guesstimate or whatever
method you choose to follow - all that matters is that you get the
food you need into your body. Period.
The average gym goer does not realize how important nutrition is in
when trying to build muscle. You need to train very intensely, of
course, but training hard will not be enough. When you tear down
your muscle fibers, your body rebuilds to be stronger and to do so,
it must be well nourished.”
Mind-Muscle Connection
Maybe you’ve been training for a couple years now but you
aren’t seeing much growth in a certain body part. You hit it just as
frequently as every other muscle group, but it just doesn’t seem
to grow. Typically the biggest problem is you aren’t consciously
contracting the working muscle.
Next time you enter the gym, take a minute and look around at
other people. Do you see guys doing set after set, simply "going
through the motions," so to speak? If momentum gets the weight
from point A to point B, the lift will be much easier.
The true key to building muscle is to focus throughout the entire

set on the muscle group you are working. This type of training
will result in the most muscle hypertrophy and that is exactly
what a bodybuilder wants. This is the goal.
To initiate maximum mind-muscle connection:
Slow everything down. Practice doing a slow 4-second negative

(eccentric contraction) with a quick 1 second concentric contrac-
tion for 4 sets of 8 reps, each set should be exactly 40 seconds.
Throughout the entire set you should be totally concentrated on

the working muscle. Close your eyes if you need to, and get even
more focus. Leave your ego at the door and pick the correct
weight for the sets.
When at home, practice flexing certain muscle groups. Maybe

when you are watching TV or listening to music. Over time, this
behavior will help you learn how to correctly contract the muscle,
making for a stronger mind-muscle connection when you are in
the gym. You can also try pumping/pulsating reps throughout
your working sets. This is a style of training which focuses on con-
stant tension, which I’ll discuss later.

Form > Weight
More and more often I am asked about the difference between

bodybuilding and powerlifting. Having a strong mind-muscle
connection is the basis of a perfect contraction, resulting in the
most muscular hypertrophy: this is the foundation of bodybuild-
ing. Powerlifting is completely different. Put very simply, lifting
weights of increasing amounts builds up your central nervous
system and it learns to handle more and more weight.
This is achieved through progressive overload. The difference

comes in how you move the weight, how controlled, how con-
scious – basically your awareness of the mind-muscle connection.
Powerlifting has only one objective: get the weight up. That is it -
plain and simple. It doesn’t matter if you use momentum, if you
recruit as many secondary muscles as possible or what. All that
matters is if you get that rep up. Bodybuilding is very different.
The primary goal is not the lifting of weights! Bodybuilders are
primarily concerned with the contraction of the muscles. As a
bodybuilder, you contract your muscles against a greater and
greater amount of resistance.
gr
When you tear muscle fibers, your body rebuilds the fibers to be
stronger/bigger. This process is called hypertrophy – a fancy
word for how we grow bigger. By contracting the muscles
efficiently you stimulate hypertrophy and make the muscles
grow.
A weightlifter is just concerned about moving weight.

Your workout frequency and volume will determine how quickly
you are able to achieve your goal of building an aesthetic body.
Obviously, it takes years to build a top physique, but the frequen-
cy (how many days a week you train) and volume (amount of
exercise) of those training sessions will effect how quickly you
are able to achieve your goal.
Frequency and volume are just as important as consistency.
My experience has been that the more I hit a muscle group, the
more opportunity my body has to rebuild. Training every muscle
group twice each week has been, for me, the best foundation to
building muscle.
In the past, I would hit chest three times a week. It would work
out something like this: I’d hit chest on Monday; then
Chest/Shoulders on Thursday; and again chest on Saturday. This
resulted in huge muscle growth in my pecs and my chest grew
very noticeably in the 12 months on this schedule. But rest is
crucial in growth and recovery. I recommend at least 48-72 hours
of rest before training the same muscle group. It’s key to listen to
your body. If your chest is still very sore, it’s pretty much saying
you need more time to recover. There’s a big difference between
soreness and pain. Know the difference, and always listen to your
body.
Progressive Overload
In weight lifting, there is basically only one way of gaining

strength during your weekly training - progressive overload. It is
a system where you gradually increase the amounts of your
weights, thereby creating intentional stress on the musculoskele-
tal system.
Here is the basic concept – Muscles and CNS get torn down in
order to be built back up. You can improve muscle size, strength,
and endurance by increasing the demands on your musculoskel-
etal system. I want to be clear, though, I‘m not saying progressive
overload is essential in building muscle, but it is essential in
building strength.”
For instance, lets say you can currently bench 185lbs for 10 reps.
The next week start implementing Progressive Overload into
your training regime by adding 5lbs to the bench, so you will be
pressing 190lbs for the same 10 reps. As you progressively add
weight each week, your strength will increase.
Building a 500lbs bench press won’t happen over night, but by

practicing weekly the progressive overload principles, you will
drastically improve your strength in all areas.

Split
Every bodybuilder follows a split, which is his or her training

schedule. A split is designed so you target specific muscle groups
on certain days, so you hit each muscle group when you’re 100%
fresh and ready.
This result is building a fully balanced and proportionate phy-

sique. Here’s my current split:
- Chest - Back - Legs

- Triceps - Biceps - Cardio
- Calves - Traps
- Abs
- Chest - Arms - Chest

- Shoulders - Abs or legs
- Traps - Cardio - Cardio
- Calves -Abs
Rest

Train to Failure
Ok… so imagine you’re at the gym, with earphones in; you’re in the
zone… ready to hit your next set… and in your mind you have deter-
mined a goal of 8 reps. After the set of 8 reps though, you actually
aren’t that fatigued and if you were to be completely honest with
yourself, you probably had 3-4 more reps in you. So why did you
stop at 8? The last three or four reps are what makes the muscle
grow. It can be hard and it can be painful but this level of pain and
pain tolerance is what divides the champion from someone else
who is not and will not be a champion. That’s why I train to failure
every set.
First thing I do as I enter the gym is I attack the weights. Every prob-
lem is pushed to the back of my head and my sole focus is on each
rep. Most of the time, when I workout, I don’t go into a set with a
number in mind. Absolute failure is my goal.
Training Partner
Now this isn’t necessarily a necessity.
Many people see great progress training alone at a home gym.

Personally, I trained at my home gym, alone, for the first 4 years of
my journey. Even as I continued to make progress training alone,
however, having a training partner has really helped.
Because every set in my workout is to failure, a training partner is

essential for safety. It can help you stay motivated as well.

As you train, your level of intensity increases and this is what
makes for overall growth.
Adding supersets and similar methods is by far my favorite style

of training. It allows me to drastically increase my volume of
training but in a decreased amount of time.
Here are the different styles of sets I incorporate into my training

regime:
Stacking two exercises together with no rest between them. The

reasoning goes like this: you want increased volume in your
workout, in a shorter amount of time. I’ve found the best way to
super set is by working two opposing muscle groups – like with
bench press and barbell rows. This strategy targets muscles that
work in opposition. (Chest and Back) [PUSH/PULL]. You get the
idea.

Same Muscle Super Set
Stack two exercises together that work the same muscle group,
e.g. Alt. DB Curls w/ Hanging Curls.
This is a pre-exhaustion super set. First: a set with a compound

exercise. Then, immediately follow with a set of an isolation
exercise, e.g. Bench press w/ Dumbbell flyes.

Antagonistic Super Setting
e.g. Dumbbell Curls w/ triceps pushdown

Pyramid sets are when you perform a set, then raise the weight,
and then lower the weight back down. There is always the same
amount of reps for every set (no rest breaks). My favorite way to
incorporate this into my training is on squats. I‘ll start at 135lbs
and do 6 reps, then 185lbs for 6 reps, then 225lbs for 6, and at
the top of the pyramid I’ll do 275lbs for 6 reps. Then I work my
way back down the pyramid to 225lbs for 6, 185 for 6 and at the
bottom of the pyramid do the final 6 reps. Usually I will do 10
bo
pulsating reps to finish off.
275 lbs
6 reps
225 lbs
6 reps
185 lbs
6 reps
135 lbs
6 reps

Cleaning the Rack
This pretty much is performing multiple drop sets until you can’t
do another rep with any weight. This is a great way to finish off
your workout with a huge pump.
I’ll do this from time to time with dumbbell shrugs for traps. I start
with 100lbs and do 5 reps, drop 10lbs to 90s and do another 5
reps, then 80s for 5, etc. until I get to 40lbs. Then I’ll hold each
rep at the top and squeeze for 5 seconds. You’ll feel a massive
pump.
Reminder
Don’t superset secondary muscles before primary muscle groups,

e.g. do not do pushdowns then bench press. Tricep fatigue will
limit your bench press work. I recommend bench press first then
pushdowns.

Pulsating Reps
One of most popular training styles in bodybuilding is pulsat-

ing reps. This little trick is one the top athletes don’t talk about.
By keeping constant tension on the muscle throughout the set,
it will result in a larger amount of hypertrophy. Pulsating reps
allow you to keep this constant tension by not locking out on
reps. Some like to call these half reps, but if done correctly it
will open up a whole new level of training.

Push / Pull
One of the most basic weight lifting splits is called the push/pull
split. Push is for all pushing movements, while pull for all pulling
movements.
Push targets chest and triceps, while pull is back and biceps.
Shoulders/Arms are utilized in both push and pull.
Day One - PUSH day;
Day Two –PULL day;
Day Three -LEG day;
Day Four –REST.
Repeat

Retract Shoulder Blades
One major obstacle I had during my first years of training was a

very poor mind-muscle connection. Like most guys at the gym I
would simply go through the motions during each workout. Mo-
mentum and secondary muscles would be worked to get the
weight up. I did gain muscle but not in the correct, efficient way
– that is, with proper form. Had a proper training foundation
been developed from the start, I would have had a much easier
and faster time building muscle. So here is a tip that made a real
difference in my training.
One of the crucial elements of proper form is the focus on retract-

ing your shoulder blades. This is the basis of most exercises. But
what is the best way to do this? Right now, wherever you are, pre-
tend you have a tennis ball in the top middle of your back. Now,
try to squeeze the tennis ball by retracting your shoulder blades
and keeping your arms straight. It may take some time to get the
hang of it, but with practice you’ll master this movement,
especially if you practice.
Retracting your shoulder blades will really pay off in curling/pull-

ing/pressing motions.
For barbell curls: shoulders rolled back and elbows in tight.
For chest flies: retract shoulder blades and create a “big

chest” posture. This is how you can fully target your pecs.
For barbell rows: big chest and retract shoulder blades at

the top of the rep.

Bicep Growth 101
Whenever I’m at the gym, the one body part I always see people
training incorrectly is biceps. They’re either rocking back and
forth using momentum to get the weight up; using horrible range
of motion; gripping the bar with a vice grip; or just not efficiently
targeting the biceps.
Here are my top tips for training biceps:
Keep shoulders rolled back (retracted) and elbows in tight.
Pick a lighter weight to insure perfect form
At the end of each rep, lock out and fully flex your triceps. This will
help you engage the full bicep muscle belly by squeezing the
muscle at the longest point of flexion. Do a 4 second negative,
flex triceps, then 1-second concentric rep, and repeat for the full
set.
One thing that has worked well for me is not squeezing the bar as
I curl. By not squeezing, it takes away any emphasis on the fore-
arms, which then places greater stress on the biceps. Try holding
the weight in your fingertips: you’ll be able to activate your
biceps to a much greater extent by using a more relaxed grip.
For dumbbell curls, at the top of the curl, rotate the pinky side of
your hand so it is higher then your fleshy thumb part. This will
allow you to get full flexion of your biceps, hitting it at all angles.
At the top of the curl, hold the weight in your pinky/ring/middle
finger, bring in your elbow, and at the top of the rep your pinky
should now be above thumb level.

Upper Chest
The current trend in working out is that everyone wants to have

that nice “plate body” looking chest. Best way to build the perfect
chest? Emphasis your upper chest on most chest workouts.
This, in the long run, builds a perfectly proportioned chest. What

you do not want to happen is the total opposite – that dreaded,
droopy boob-like chest. I’ve found great success by consistently
starting my chest workouts with upper chest.
Incline exercises to begin.
Typically I start with incline barbell bench press. To really help

target the upper chest, try pressing the weight from your collar-
bone. The ideal hand placement should be wide enough to make
a 90-degree angle at the bottom of the rep. Although I recom-
mend starting your chest workout with an incline exercise, I don’t
recommend doing this every single time.
A cool training style for upper chest that I’ve incorporated into my
training works by positioning the bench at a slight incline, hit two
sets, raise the notch and hit another 2 sets. Then raise the notch
again and hit another two sets, and so fully targeting the pecs.
This works best on a Smith machine or dumbbells.
Proportion and balance are always the main target when striving
for aesthetics, so at least once or twice a month (depending on
how often you train chest), start with a flat bench. Usually I’ll do
this once or twice a month.

Treat Calves like Biceps
Within the bodybuilding community, the most stubborn

muscle group to grow is calves – without a doubt. Some
are genetically blessed with great shaped calves while
most are left with sticks. If you fall into the bird leg cate-
gory, don’t worry! Even if you genetically have skinny
calves, that doesn’t mean you can’t build them to colos-
sal proportion. But, before we dive into more training
tips, I gotta give a quick anatomy lesson.
The two main muscles in the calf are the gastrocnemius

and the soleus. These two muscles create the heart
shaped symmetry you’re striving for. There are ma-
chines that target one of these muscles more than the
other. Additionally, the calves can be built through spe-
cific use of foot placement
These are three different movements

you can do at your feet and it works
like this:
You can rise up on your toes: This is

called plantar-flexion (extension of the
ankle- pushing of the foot/toes
involves the gastrocnemius, soleus,
plantaris, and tibialis posterior).
You can pull your toes toward the

knees. Pulling your toes toward your
knees is called dorsi-flexion (involves
the tibialis anterior).
You can rotate the bottom of your foot

inward. Rotating the bottom of your
foot inward is called inversion (gas-
trocnemius, soleus, tibialis anterior, tib-
ialis posterior, and plantaris).
The biggest concept in building big calves is to literally pump blood into them. Try
flexing your calves throughout the day. Also daily, using your body weight, perform
single leg calf raises for multiple sets until failure. If you also stretch frequently you’ll
be amazed to see your calves growing literally in the first couple days of training like
this.

During bicep training, some people can take an hour to work out
this one small muscle group. So, when you hit calves, training
should roughly be 30-45 minutes a session. Always perform full
range of motion with a big stretch at the bottom and a good
squeeze on top. One method I’ve found useful is the double flex.
Stretch all the way down at the bottom, come up then come up
even higher with a huge squeeze at the top.
This can be a great way to get blood flow into your calves and
pump them up. The method I’ve found most useful in training
calves has been Priority Training.

Priority Training
Be 100% honest with yourself. Is your physique balanced? Do

you have any weak links? Underdeveloped muscles? We all have
them, nothing to be ashamed about. It just means you need to do
something about them.
When striving for aesthetics, the top focus is always balance and
symmetry. It’s your obligation as the artist to correct these flaws
in your masterpiece. This is where priority training comes into
play because you make your weak link your priority. If calves are
your struggling muscle group, start doing them at the beginning
of your workout so you hit them fresh and 100%. If triceps are a
weak point, always do them after chest.
The key here is increasing your frequency. You should be hitting

your underdeveloped muscle groups at least twice a week.
When my chest was the weak link in my physique, I started
hitting it three times a week (Monday - chest/tri; Thursday -
chest/shoulders; Saturday - Chest) and I saw crazy development.
Eating correctly helped tremendously but the increased frequen-
cy was the key to building my weak link into one of my strongest
muscle groups.
g

Dumbbell Flyes
One of the first things my dad taught me when I started lifting

was how to do proper dumbbell flyes. He told me to imagine I
had a barrel over my chest and to try and hug the barrel. I still use
this tip to this day.
Other key points: get a good stretch at the bottom; always

squeeze the chest throughout the entire set. Stop 8-12” apart (at
the top) to keep constant tension on the muscle. This is where the
pumping/pulsating movement comes into play. You want to
keep the shoulders retracted with a big chest but without losing
the natural arch in the lower back.
Another method that works - at the top half of the movement

begin to straighten your arms, then, as you lower bend the
elbows to get a full stretch in the chest and rotate your hands a
little away from you for an even deeper stretch.

HIIT - High Intensity Interval Training
My personal favorite cardio method and the number one way to

burn fat is HIIT.
The reason this method is so popular is because each session is

short and effective. The time needed is only 10-15 minutes yet
this is plenty of enough time to get results when doing a HIIT
session.
Basically HIIT is a form of cardio to keep your heart rate jumping.

You burn more fat this way compared to traditional, steady
cardio. There are a variety of HIIT workouts but my personal
favorite is on a treadmill (or on an open track). On a treadmill, for
example, start off on 3mph, the pace for a brisk walk. After 30
seconds, bump it up to 10mph. Run for 30 seconds. Drop down
to 3 mph and walk swiftly again, repeat. Your session only needs
to last for about 10-15 minutes.
minutes
Cardio can be performed in so many different ways you aren’t

required to do it in one particular style. Get creative!

Abs
Before I go any further on this topic, I must stress the most impor-
tant thing regarding abs. If a layer of fat covers an 8 pack, that 8
pack will never show. It’s hidden beneath a layer of fat! No
matter how many crunches you do, the layer of fat will be there
unless you lower your body fat. Just remember: the true key to
abs is your level of body fat. There is even an old saying “abs are
made in the kitchen”.
When it comes to bodybuilding, constant tension is always the

sole focus of your workout. No wasted movement. The same
principle must be applied to your abs workouts as well. Using
momentum is one of the biggest problems when people train
abs.
You can hit abs every day if you want, but I recommend 3 times a
week. A typical ab routine for me uses all body weight move-
ments in a circuit based training style. My personal ab routine is
in the workout section of this book.

Plyometrics
Prior my competitive bodybuilding days, my life was devoted to

sports. Football practice started during the summer, well before
the season started. I always looked forward to when we would
run our forty-yard dashes at the end of summer.
I did a lot of speed training in my backyard and at local tracks so

it was finally time to see how much that training had paid off. I
was 17 the summer before the start of my senior year, and ran a
4.52 forty yard dash at a combine in Washington, my best time.
What helped the most to shave down my time to that of an NFL

running back? Plyometrics (with some help from genetics).
These exercises were a huge game changer.
Let me explain.
Plyometrics improve reactive strength. Utilizing the strength

shortening cycle (SSC) plyometrics create maximum power
output. They are based on the principle that the SSC can create
much more power than a normal muscle contraction because, for
a short period of time, the muscles are able to store tension from
the stretch. This causes the muscle to react like a rubber band.
To achieve the greatest force, the stretch is performed as fast as

possible. With practice, plyometrics increase the number of
fast-twitch muscle fibers within a certain muscle group (but note
- the effects are not immediate). Here are some effective
plyometric exercises that will improve your sports performance.

Squat Jumps: Stand with your feet shoulder width apart. Squat
down and jump as high as possible. Upon landing, squat and
immediately jump up again.
Lateral Jumps: Stand next to an object that you can jump over
(like a cone). Jump sideways to the opposite side of the cone.
Upon landing, immediately jump to the other side. Remember to
make the jumps as quickly as possible.
Power Skipping: Perform a regular skip, but jump and lift your
knee as high as you can. EXPLODE UP.
SPRINTS: No more than 100m (Preferably 10-20m).
Tuck Jumps: Stand with your feet shoulder width apart. Explode
and jump as high as you can. As you rise, pull your knees into your
chest. As soon as your feet touch the ground, jump again to per-
form another tuck jump.
Box Jumps: Stand in front of a box. Jump onto the box and
immediately back down to the same starting position. Keep legs
straight. Immediately repeat. Perform the jumps as quickly as
possible and increase the height of the box as strength increases
(Try to find a box that’s at least 18w off the ground to start.)

Functional Strength
As you build your aesthetic physique it is equally important to
develop your athletic ability. One thing that has always made
zero sense to me is when someone builds a monstrously muscu-
lar body but can’t even run 60 meters without gassing out. Or do
anything athletic for that matter. Sure they look aesthetic and
impressive, but what’s the point of having an aesthetic physique
if you can’t do anything with it? It’s like being trapped in a shell.
Some bodybuilders can’t even tie their shoes properly.
p
For me, it always comes down to being functionally fit as well as

aesthetic.
With plyometrics, sports, calisthenics, stretching, cardio, etc. etc.

etc – Each will improve your functional strength. No mater what
the circumstance is, you never want to be one-dimensional. Look
at the bigger picture in life and don’t be afraid to try new things.
If you ever get challenged to a physical feat, or you’re just play-
ing football with your friends, you want to be in shape and ready
to perform. This won’t only improve your athletic ability, but it
will also make you a healthier individual and improve your
longevity.
“The little things make the biggest difference.”

Super Set:
• Incline Bench: 3 sets of 10, 8, drop set 6, failure
• Incline Fly’s: 3 sets of 12

Single Set:
• Dumbbell Flat Bench: 3 sets of 10 , 8 , 6
Single Set:
• Dips: 3 sets to failure

Single Set:
• Pushups: 3 sets , failure
Single Set:
• Standing Calf Raises: 3 sets of 15
• HIIT

Tuesday: Back / Abs
Single Sets:
• Deadlifts: 4 sets of 15 , 10 , 8 , 8
Single Set:
• Bent Over Rows: 3 sets of 12 , 10 , 8

Single Sets:
• Wide Grip Pull Ups to front: 3 sets , failure
Single Set:
• Machine Rows: 3 sets of 12 , 10 , 8
* Perform Six Pack Attack

Wednesday: Legs
Single Sets:
• Squats: 3 sets of 15 , 12 , 10
Single Set:
• Leg press: 3 sets of 12 , 10 , 8

Single Sets:
• Weighted Lunges: 3 sets of 20 steps
• Stiff legged Dumbbell Deadlifts: 3 sets of 12-15

Super Set:
• Quad Ext: 3 sets of 12 - 15
• Hamstring Curls: 3 sets of 12 - 15

Thursday: Shoulders / Abs
Single Set:
• Dumbbell Shoulder Press: 4 sets of 15 , 12 , 10 , 8

Super Set:
• Side Lateral Raises: 3 sets of 12 , 10 , 8
• Alt. Front Raises: 3 sets of 12 , 10 , 8

Single Set:
• Bent Over Lateral Raise: 3 sets of 8 - 10
• Dumbbell Shrugs: 3 sets of 15

Friday: Arms , Calves, HIIT
Super Sets:
• Barbell Curls: 3 sets of 10 , 8 , 8
• Skull Crushers: 3 sets of 10 , 8 , 8

Super Set:
• Incline Curls: 3 sets of 8 - 10
• Kickbacks: 3 sets of 10 - 12

Super Set:
• Concentration Curls: 3 sets of 8 - 10
• One Arm Extensions: 3 sets of 10 - 12

Single Set:
• HIIT

Saturday and Sunday
REST DAY (OFF)

Single Sets:
• Barbell Flat Bench: 3 sets of 10 , 8 , drop set 6, Failure
• Incline Bench: 3 sets of 10 , 8 , 6

Single Sets:
• Machine Flys: 3 sets , failure
• Pushups: 3 sets , failure

Single Sets:
• Seated Calf Raises: 3 sets , failure
• HIIT

Tuesday: Back / Abs
Single Sets:
• Deadlifts: 4 sets of 15 , 10 , 8 , 6
Single Set:
• Lat Pull-Downs: 3 sets of 12 , 10 , 8

Single Sets:
• Chain Saws: 3 sets of 12 , 10 , 8
• Straight Arm Lat Pulldowns: 3 sets of 12 - 15

Wednesday: Legs
Single Set:
• Dumbbell or Barbell Squats: 3 sets of 15 , 10 , 8
Single Set:

Super Sets:
• Weighted Lunges: 3 sets of 20 steps
• Stiff legged Dumbbell Deadlifts: 3 sets of 12-15

Super Set:

Thursday: Shoulders / Abs
Single Set:
• Arnold Press: 3 sets of 12 , 10 , 8

Super Set:
• DB Upright Rows or (Barbell): 3 sets of 10 - 12

Super Set:
• Side Lateral Raises: 3 sets of 8 - 10
• Alt. Front Raises: 3 sets of 8 - 10

Single Sets:
• Barbell Shrugs: 3 sets of 15

Friday: Arms , Calves, HIIT
Super Sets:
• 21’s: 3 sets
• Pushdowns: 3 sets of 15 , 12 , 10

Super Set:
• Standing Alt. Curls: 3 sets of 8 - 10

Super Set:

Single Set:
• HIIT

Saturday and Sunday
REST DAY (OFF)

Advanced Workout Routine
Single Set:
• Deadlifts: 4 x 15 , 10 , 8 , 6

Super Sets:
• Incline DB Bench: 4 sets of 10 , 8 , 8 , drop set 6 then failure
• Wide Grip Pullups: 4 sets of 12 - 15

Super Sets:
• Flat BB Bench: 4 sets of 12 , 10 , 10 , drop set 8 , failure
• Bent Over rows: 4 sets of 12 , 10 , 8 , 8

Super Sets:
• Dumbbell Flat Bench Flyes : 4 sets of 10 , 8 , 8 , 8
• Close Grip Lat Pull Downs: 4 sets of 15 , 12 , 10 , 8 (Drop Set)

Super Sets:
• Weighted Dips: 4 sets of 12 , 10 , 8 , 8
• Pushups: 4 sets, failure

Single Sets:
• Standing Calf Raises or (Donkey Calf Raises): 4 sets of 15
• Seated Calf Raises: 4 sets of 15

Single Sets:
• Squats: 5 sets of 15 , 10 , 8 , 6 , 4
• Leg Press: 4 sets of 12 , 10 , 8 , 8

Single Sets:
• Dead Leg Lunges: 4 sets of 40 yards

Super Sets:

Single Set:
• Standing / Military Press: 4 sets of 12 , 10 , 8 , 6

Super Sets:
• Arnold Press: 4 sets of 8 - 12
• Upright Rows: 4 sets of 8 - 10

Super Sets:
• Laterial Raises: 4 sets of 8 - 12

Super Sets:
• Barbell Curls: 4 sets of 12 , 10 , 8 , drop set 8 , 8
• Incline or (Regular) Bench Skull Crushers: 4 sets of 12 , 10 , 8

, 8 , failure

Super Sets:
• Incline Curls: 4 sets of 8 - 10
• Rope Pushdowns: 4 sets of 10 - 12

Super Sets:
• Preacher Curls: 4 sets of 8 - 10

Super Sets:

Single Sets:

Super Set:
• Incline DB Bench: 4 sets of 10 , 8 , 8 , 6
• Incline Bench Flyes: 4 sets of 10 - 12

Super Sets:
• Flat DB Bench: 4 sets of 10 , 8 , 8 , 6
• Flat Bench Flyes: 4 sets of 10 - 12

Single Sets:
• Cable Flyes: 4 sets of 8 - 12
• Pullovers: 4 sets of failure
HIIT or run a mile

Single Set:
• Squats: 5 sets of 10 , 8 , 8 , 6 , 4

Super Set:
• Leg Press: 4 sets of 12 , 10 , 8 , 8

Single Set:
• Dead Leg Lunges: 4 sets of 40 yards

Super Set:
• Stiff Legged Deadlifts: 4 sets of 12 - 15

Super Set:
• DB Shoulder Press: 4 sets of 12 , 10 , 8 , 6
• Lateral Raises: 4 sets of 12 , 10 , 8 , 8

Super Set:
• Upright Rows: 4 sets of 8 - 10
• Bent over laterals: 4 sets of 12

Super Set:
• Barbell Curls: 4 sets of 12 , 10 , 8 , drop set 8 , 8
• Flat Bench Skull Crushers: 4 sets of 12 , 10 , 8 , drops set 8 , 8

Super Set:
• Preacher Curls: 4 sets of 8 - 10
• Rope Pushdowns: 4 sets of 12 - 15

Super Set:
• Alt. Curls: 4 sets of 8 - 10
• Decline Alt. DB Extensions: 4 sets of 8 - 10 Drop Set each set

w/ alt ext twists to failure

Super Set:

Single Sets:
• Standing or (Donkey) Calf Raises: 4 sets of 15

Sunday
REST DAY (OFF)

Weeks 2 , 4 , 6 , etc. Workout
Single Set:
• Deadlifts: 4 x 15 , 10 , 8 , 6

Super Sets:
• Incline DB Press: 4 sets of 15 , 10 , 8 , drop set 6 then failure
• Bent Over Rows: 4 sets of 12 , 10 , 8 , 8 drop set each set to

failure

Super Sets:
• Flat Bench Press: 4 sets of 12 , 10 , 8 drop set 6 , failure
• Wide Grip Lat Pull-Down: 4 sets of 12 , 10 , 8 , 8 drop set each

set to failure

Super Sets:
• Cable Flyes: 4 sets of 8 - 12
• Machine Rows: 4 set of 10 , 8 , 6 , 4 both arms, then super set

single arm 8 - 12

Super Sets:
• Pull-Overs: 5 sets of 15
• Barbell Shrugs: 5 sets of 15 , 12 , 10 , 8 , 6 drop set each set

to failure

Single Sets:
• Leg Press Calf Raise: 5 sets of 15 , 12 , 10 , 8 , 6
• Seated Calf Raises: 4 sets of 12 - 15

Single Sets:
• Squats: 5 sets of 15 , 10 , 8 , 6 , 4
• Front Squats: 4 sets of 12 , 10 , 8 , 8

Single Set:

Super Set:

Super Sets:
• Dumbbell Shoulder Press: 4 sets of 12 , 10 , 8 , 6
• Lateral Raises: 4 sets of 8 - 12

Super Sets:
• Front Delt Raises: 4 sets of 8 - 12
• Rear Delt Lateral Raises: 4 sets of 8 - 10

Single Set:
• Face Pulls: 4 sets of 12 - 15 Drop set each set

Super Set:
• Alt. DB Curls: 4 sets of 12 , 10 , 8 , 8
• Rope Pushdowns: 4 sets of 12 , 10 , 8 , 8 Drop set each set

Super Set:
• Hammer Curls: 4 sets of 10 , 8 , 8 , 6 Drop set each set Seid

Curls to failure
• Over-Head Rope Extensions: 4 sets of 12 - 15

Super Set:
• One Arm Extenstions: 4 sets of 10 - 12

Thursday
REST DAY (OFF)

Super Sets:
• Flat Barbell Bench: 5 x 5
• Pull-Ups: 5 sets to failure

Super Set:
• Incline Barbell Bench: 4 sets of 12 , 10 , 10 , drop set 8 , failure
• Bent Over Rows: 4 sets of 12 , 10 , 8 , 8

Super Set:
• Dumbbell Flat Bench Flyes: 4 sets of 10 , 8 , 8 , 8
• Cable Rows: 4 sets of 12 , 10 , 8 , 8

Single Sets:
• Barbell Shrugs: 4 sets of 8 - 12
• DB Shrugs: 4 sets of 12 , 10 , 8 , 8

Single Set:
• Squats: 5 sets of 15 , 12 , 10 , 8 , 6 *Bonus Set* Pyramid Set

Super Set:
• Leg Press: 4 sets of 12 , 10 , 8 , 8
• Quad EXT: 4 sets of 12 - 15

Super Set:

Sunday
REST DAY (OFF)

Six Pack Attack
I’m about to show my personal ab workout that I perform

every other day. No rest between exercises, finish strong!

Set one:
Super Set:
• Hanging straight leg raises with twist x 15 reps

- Hanging Knee Tucks x 25
• Weighted Russian Twists on Decline Bench x 10

- In the upright twisting position, perform 4 twists
( left , right , left , right , down , up , repeat )

Ab Roller on knee’s x 15
V Ups x 15
Exercise Ball Roller x 15
Seated Leg Tucks x 10
Seated Barbell Twists x 25 twists each side
Criss Cross Crunch x 30
Hanging Straight / bent leg raises x 10
* 30 second REST. Then perform set 2

Set two:
Super Set:
• Hanging straight leg raises with twist x 15 reps

- Hanging Knee Tucks x 25
• Weighted Russian Twists on Decline Bench x 10

- In the upright twisting position, perform 4 twists
( left , right , left , right , down , up , repeat )

Ab Roller on knee’s x 15
V Ups x 15
Exercise Ball Roller x 15
Seated Leg Tucks x 10
Seated Barbell Twists x 25 twists each side
Criss Cross Crunch x 30
Hanging Straight / bent leg raises x 10

Supplementation / Nutrition
Ok - I know what you’re thinking - Jeff is about to sell out. Or at

least try and sell something.
You knew the moment was coming.
No worries, I’m not going to try and push supplements down

your throats. Personally, I do think supplements help but should
never be relied on. I’m going to be talking about the basics here:
protein, fat burners, vitamins, creatine, BCCA’s (branch chain
amino acids), pre-workout products, etc.

Protein Powder
Do not rely on protein powder. I always hear people say they

drink multiple shakes a day. Back in high school my friend Mike
would literally drink 5 mass gainer shakes a day, and he wasn’t
even working out regularly.
Protein powder is not a substitute for food. Never has been,

never will be. If you want to make real progress you need to rely
on whole foods. Protein powder is beneficial if used with a
proper diet. I recommend no more then 2 scoops (1 shake) a day.

Creatine
Creatine has been a huge topic in the bodybuilding world the

past 10 years and because it has become so controversial, it’s
definitely made a name for itself. Primarily creatine is, and always
has been, a natural component of muscle. Meat and fish are the
richest natural sources of creatine, which we consume directly via
dietary consumption.
The main beneficial effects of creatine supplementation are:
Your muscles will absorb extra water, which makes them bigger
and harder, and you can experience as a result an increase in
bodyweight up to 3%.
The level of creatine phosphate in your muscles increases, result-

ing in more energy during your workouts. You can do more reps
with the same weight. You will be stronger and thus being able to
lift heavier weights for the same number of reps. You will feel a
more solid pump in your muscles during your workout.
You will experience increased joint stability during training, low-

ering the risk of injuries.
Although these 5 beneficial effects may be factually true, in my

experience with taking creatine I haven’t really seen any
evidence or noticeable effect that it has actually helped speed up
muscle growth. Or increased my strength.
BCAA’s
Branch chain amino acids (BCAAs) are useful for gaining muscle
and I believe especially helpful for maintaining muscle mass
while on a calorie-deficit diet. They're particularly useful for
bodybuilding competitors who take their physiques to extremely
low body fat levels via low carb diets
This supplement can be taken before, during, after your workout

or throughout the day. Depending on the BCAA product you buy,
its recommended to consume intra-workout.
Pre-Workout
If good old fashion coffee isn’t enough to kick-start your workout,

you can always take a step up and use pre-workout supplements.
Definitely an upgrade from coffee, it will give you one of the best
energy filled workouts/pumps of your life.
Personally I usually just stick with black coffee or some type of

tea with caffeine in it to get my workout going. If you want an
extra boost, by all means, take pre workout. The choice is yours.

Multi-Vitamin
One of my favorite supplements and one I take every morning is

a multi vitamin. If you aren’t getting all of your vitamins in
through food, this is a suitable option.
Take your vitamin of choice first thing in the morning with meal 1.
The purpose of multi vitamins is improving your health, longevity
and overall body wellness so it’s best to go with an organic prod-
uct. Vitamins improve your skin, hair, energy levels, full body
function and much, much more. This is one supplement I com-
pletely stand by.
Fish Oil Pills
Fish oil is a form of fatty acid that is derived from the tissues of
oily fish. It contains omega-3 fatty acids (EPA & DHA).
There are countless benefits in taking fish oil pills: good for your
skin/hair; bone health; lowers your blood pressure and choles-
terol; and reduces your risk of heart disease. Omega-3 fatty acids
fundamentally support your overall health and well-being. If
you’re a bodybuilder or a grandmother, this is one supplement
you should always take.

Vitamin D-3
Better known as the sunshine vitamin, vitamin D-3 is produced

by the skin via sunlight. If you are out in the sun for hours a day,
this supplement isn’t for you. But if you’re situated up in the
Netherlands with minimum sun exposure, you might want to
look into vitamin D-3 supplementation.
Good for bone health by reducing osteoporosis (fragile bones)

and reducing your risk of cardiovascular disease, Vitamin D-3
also helps boost your immune support.
One of the major benefits is DNA repair. Vitamin D-3 has an

important role in many aspects of human health, from bone frac-
tures to prostate cancer, cardiovascular disease, neuromuscular
problems, and diabetes. This is one drug that will help keep you
young, as well as reduce your risk of cancer. This vitamin is a no
brainer.
Water Retention Pills
Water retention pills are very common in the bodybuilding and

‘fitness’ scene. They help reduce excess water retention under-
neath the skin to give you a leaner look. Cool thing about this
product is most ingredients (depending on the supplement) are
all natural, organic ingredients.
This supplement works quickly and safely to help flush excess

water from under your skin. Be sure to replenish electrolytes to
prevent cramping and keep your muscles strong and full.
Remember this supplement shouldn’t be depended on. There

are loads of foods and teas that are natural diuretics as well. In
any case, never use a supplement before a competition/shoot if
you don’t know how it will affect you. What is the worst thing that
can happen when prepping? You look great a week before your
show, then you do some last minute changes and you actually
sabotage yourself. You end up looking your worst instead of
your best on the day when it matters most. Diuretics should be
used as icing on the cake.

Fat Burners
These supplements are probably the most common in the indus-

try. I do admit - if you use the right product it will help give you a
slight edge over your competition. There are currently three
different types of fat burners: thermogenic; meal suppressant;
and dopamine.
Thermogenic fat burners are hands down number one. The ther-
mogenic pills raise your internal core temperature, which makes
your body burn fat. This is the only fat burner that will actually
make you burn fat.
Meal suppressants are exactly what they say. Subsides your

hunger.
Some products have dopamine enhancers, which make you feel

good even though you’re in a calorie deficit. These products are
usually meal suppressants. Like water retention pills, however,
you should never depend on a supplement. Rely on your diet to
get you where you want and take a supplement to fine tune
everything.

Flexible dieting follows the belief that there are no miracle
weight loss foods. No good or bad foods, just macros. This
may be tough to comprehend at first, so let me first explain
the whole foundation of flexible dieting.
Mac
Macros stand for macronutrients – the protein, carbohy-
drates, fats and calories you need for the day. So, instead of
following a meal plan every single day for multiple months,
you can instead ‘track’ your macros throughout the day and
eat flexibly instead of having to eat clean every single day.
The concept that this form of dieting follows is calories in vs.
calories out. Your BMR (basal metabolic rate) is an estimate
of how many calories you'd burn if you were to do nothing
but rest for 24 hours. It represents the minimum amount of
energy needed to keep your body functioning, including
breathing and keeping your heart beating.
The Harris Benedict Equation is a formula that uses your

BMR and then applies an activity factor to determine your
total daily energy expenditure (calories). The only factor
excluded by the Harris Benedict Equation is lean body mass.
It is possible to go online and find a BMR w/ activity level cal-
culator. Just put in basic information, as in, age, height, sex,
weight, activity amount and it will automatically calculate
what you need to eat (macros) everyday to maintain your
wh
current muscle mass.
If you’re a bodybuilder, typically you aren’t going to want to

just maintain. Everyone has a goal: lose fat or gain muscle.
For either goal, you need to be in a catabolic state or an ana-
bolic state.

You enter an anabolic state when you consume a surplus of
calories to your maintenance and you enter a catabolic state
when you eat less calories then your maintenance.
So let’s use me as an example:
Sex: Male
Age: 20
Height: 6’0 ( 183 cm )
Weight: 205 lbs (93 kg)
Status: Very Active
My daily calorie maintenance is around 3600 calories. So if I

want to lose weight, I’ll eat 600-1000 calories less than my
maintenance. Right now, I’m dieting at 2800 calories (800
less from maintenance / catabolic). You never want to create
a huge deficit because you want to preserve as much muscle
as possible during this period.
Now if I want to ‘bulk’ I will add to my maintenance of 3600

calories, and bring my daily consumption up to 4500 calories
(900 above maintenance / anabolic). That is the first step.

Then it is time to calculate your macros. You need to track
every calorie; every gram of Protein/Fat/Carbohydrate and
calories consumed for the day and put it into your daily ‘log’.
There are plenty of apps on the market for just this purpose.
As you follow this way of eating, you will need to weigh all
your foods and track everything if you want to be precise.
Me, personally, I’ve reached a point where I can just eyeball
a piece of chicken and know exactly how many ounces it is.
Experience has taught me to know when my body needs to
eat and what to eat. When I’m dieting for a competition obvi-
ously I weigh foods and track everything to be more precise.
(I’m currently in lifestyle mode so not very concerned with
being exact on my macros.)
That makes, sense, right? So now let me rock your world.

Below we have two meals - McGrilled Chicken sandwich and
some brown rice with tuna. If I were to ask you which is the
healthier meal, the answer is obvious. Rice and tuna any day
over processed fast food.
• 25g Protein
McGrilled Chicken Sandwich • 33g Carbohydrate
• 15g Fat
OR ...

• 25g Protein
Brown Rice and Tuna • 33g Carbohydrate
• 15g Fat
The premise of flexible dieting is that both these meals have

the same macros and both will achieve the same results in
your body composition. When food enters your stomach
your body isn’t thinking “healthy or unhealthy?” It is simply
breaking down the food and processing the macronutrients.
Does this mean you should eat fast food every day in order to
get shredded? Absolutely not.
I recommend eating a healthy, well balanced diet of whole

foods (for obvious health reasons). But you don’t have to de-
stroy yourself mentally for 3 months with 6 meals a day of
healthy clean food. You can have a more flexible plan without
having to worry about cheating here and there.

Flexible dieting - for me - is a leisurely, lifestyle-based pro-
gram of dieting. If prepping for a high level competing like
the Mr. Olympia, I wouldn’t recommend this style of dieting.
I’ve found processed foods have a large impact on my phy-
sique with the amount of water it makes me retain. At the
end of the day it is your body and ultimately your decision.

Lifestyle
As this book comes to an end, I find

it fitting to finish by talking about
the aesthetic lifestyle. I’ve found
that ‘aesthetics’ has more than one
definition and exists in different
forms in many cultures around the
world.
To some, it is the philosophy that

deals with the principles of beauty
and artistic taste; others see aes-
thetics as the pinnacle of beauty
itself; and some recognize it by
building an aesthetic physique.
I view aesthetics as a way of life.

Enjoy the moment
I can’t imagine living life any other

way, so I wanted to pass along some
of my general opinions and advice
about how to become the person you
want to be and find contentment,
happiness, respect – whatever you
value - along the way. The heading
says it all – enjoy the moment.
moment
Now, this doesn’t mean going out

partying every night but it does mean
to enjoy life and not care what others
think of you. You can still go to festi-
vals with your friends while staying
committed to training. It’s all about
moderation.
Don’t hide. What’s the point of put-

ting in years of hard work and achiev-
ing an aesthetic physique if you just
hide it your entire life? Be proud of
what you’ve achieved! When some-
one would say to Arnold ‘we never
want to look like you’ he would reply
‘don’t worry, you never will’.
This is the perfect example of not

caring what others think of you and
just being you. Fear of social judg-
ment comes in many different forms.
Whatever form it comes in, its impact
is to limit, to constrain, to constrict.
People who fear social judgment miss
out on a lot in life. By caring what
strangers think, they allow people
that they will never see again to con-
trol their everyday life.

Fear of social judgment also makes Rather than not caring at all what
people think small. In order to accom- others think of you, start by just caring
plish anything big in life, be ready for less. Care what the important people
any kind of risk, you’re going to have in your life think, but only those
to step on a few toes. So never let whose opinions you truly value.
others control your life. If you want Strangers should never get a say in
something, go get it. To really have an how you live your life.
impact, you can’t let anyone get in
impact
your way. Practice persistence. Don’t
look to others for guidance on how to
behave. And don’t wait for permis- Stay Functionally Fit
sion from others. It’s easier to ask for
forgiveness than for permission.
The majority of bodybuilders nowa-
When you stop trying to impress days are one-dimensional. They look
others, you can express your true self like a Greek God, but are stiff as a
more fully and connect with people, board. What’s the point of looking
more genuinely, openly. The less time badass if you’re not able to PER-
and energy you spend on making FORM like a bad ass? This is one con-
your life presentable to others, the cept that has never made sense to
more time you can spend on things me.
that really matter.
th
I’ve always believed that a
This is the strength that gets us well-rounded, proportionate phy-
through life and daily situations. No sique, able to move and perform is
mater what the circumstance is, you the highest, most elite level of aes-
never want to be one-dimensional. thetics. So don’t be afraid to play
Look at the bigger picture in life and sports, perform cardio, try out calis-
don’t be afraid to try new things. thenics, practice yoga, etc. This will
Many in life deem success and wealth all result in a much more balanced
as measures of happiness. When in well-rounded functional physique.
truth, some of the richest individuals
are the loneliest unhappiest people
on earth. If you live your day’s content
with your life, and die content with
your life, this is when you achieve true
happiness.
Have the courage to allow people to

see the real you. Be willing to be
judged, and even encourage it. It’s
good for constructive criticism and
for developing thick skin.

Aesthetic Physique
Of course if you wish to live the aesthetic lifestyle, it’s a no
brainer you need to acquire an aesthetic physique.
This is much more then just turning into a muscle-bound

monster. It’s essential to stay ‘clean’ and I don’t mean just the
way you eat. It also includes being tanned, well groomed
and dressed, white teeth, good hygiene, low body fat, good
amount of muscle mass, proportions, etc.
But aesthetics is more then just being buff. It literally is art.

When I think of aesthetics, the first image that comes to mind
is the epitome of human perfection. If your end goal is
acquiring aesthetics, get ready to dedicate your life to that
dream.
This lifestyle can at times consume people, change who they

were before they got involved, so be sure to practice
everything in moderation. This means get your priorities
straight. Don’t lose focus on the bigger picture in life, which
is your career, family, and friends.
Stay humble, and stay hungry.

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éH<89GB

‘Bodybuilding is an art, your body is the canvas,

Workout Advice / Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Beginner Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

Beginner Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68

Advanced Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85

Advanced Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117

Six Pack Attack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142

Flexible Dieting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154

To my social media followers – you are

The intention of this book is to share

It may come as a surprise the further in this

I have also included personal and insider

The real reason behind

Kent, Washington is a suburb of Seattle and, let’s just say,

Growing up, our family life revolved around sports, camp-

It started when I was 3 years old. My parents enrolled me in

The biggest and most important inﬂuence in my life has been my

The examples of good sportsmanship weren’t just for me – for my dad

“History is always written by winners.”

“2nd place is the ﬁrst loser.”

I found wrestling, and, I got my ﬁrst

Looking back, it was amazing that I

I was always a very active kid,

I was a big kid even then and my

At ﬁrst I thought wrestling was

When I ﬁrst started wrestling it was

Honestly, at ﬁrst I hated wrestling. I

I got a basic weight set: couple dumb

When I ﬁrst got the weight set, I

As I discovered new things, I would

Should that be your situation I would

One thing I want you to take from

Sports were pretty much year-round

I was making friends with a new

I also started to understand the

After football season, it was wres-

It was the ﬁrst game of the season

It was just a couple minutes into the

It happened on the next play as I

As you might expect, I was yelling,

I decided to hold off on surgery until I decided to compete.

Once the decision was made to

Then I stumbled upon the legend

I loved the prep for the show: prac-

As soon as we arrived it was time to

You’ve heard it a million times - everything happens for a reason.

After the Vancouver victory, I still needed surgery, had high

In early May 2012 I posted my ﬁrst video to YouTube. The foot-

My birthday is in June so within a few days I graduated from high

The timing was ideal because the Southern States Champion-

First thing on my career agenda was getting my IFBB pro card.

I was on my way to victory. Or, so I thought. I ended up taking

When I calmed down, I talked to the judges, objecting to what I

The judges didn’t disagree. They told me I had to pay my dues

The following year I was traveling to England to attend my ﬁrst

I’ve always found it funny how, in bodybuilding competitions,

This was one of the best moments of my life.

The crowd went crazy; I threw my arms up in celebration, a smile

éH<89GB

A weightlifter is just concerned about moving weight.