I'm constantly changing my lifting routine, the concept stays the same. But I don't usually do the exact same exercises every week. I go with how I feel and let my instinct guide me. If one day I feel I have a body part that could use a little more work I will hit it harder that day and ad in another exercise, or increase the weight with lower rep. I'm constantly watching my body and proportions, bringing up the less dominant parts and playing down the bigger as well as browsing the net for new techniques.

I do low intensity steady state cardio 6 days a week for 45m in the morning, and depending on if I am maintaining weight or trying to cut more I will add in a post workout cardio session. I do my cardio traditionally when I wake and my lifting in the late evening.

Last month would have looked something like the below workout most days. Hitting my legs 2 times a week and my shoulders 2 times a week since I wanted to bring them up more. I have stopped isolating my arms in training completely this season as I feel they are big enough.

Day 1: Legs - Quad Focus

• * Squats: 4 Sets
• * Leg Press: 10 Sets
• * Standing Calf Raises: 4 Sets To Failure
• * Leg Extension: Reverse Pyramid, 4 Sets
• * Sitting Calf Raises: 3 Sets To Failure Each Leg

• * Warm Up With 10lb Plates, Rotating, Stretching Etc.
• Triset:
• Straight Arm Lateral Side Raises
• Dumbbell Front Raises
• Dumbbell Upright Rows
• * Arnold Press: 3 Sets
• * Laying Side Rotations: 2 Sets
• * Lying Leg Raises
• * Side Planks
• * Cable Crunches

Cardio in the AM, and fun light cardio session of choice in the PM i.e. Swimming, Biking, Hiking, Etc.

• * Laying Leg Curl 21s: 3 Sets
• * Seated Calf Raises: 4 Sets
• * Standing Leg Curl: 2-3 Sets
• * Straight Leg Deadlifts: 4 Sets
• * Outer Thigh Machine: 4 Sets
• * Glute Kickback: 2-3 Sets
• * Walking Lunges: 4 Sets
• * Calf Raises: 4 Sets

• Superset:
• Assisted Pull Ups: 3-4 Sets
• Dips: 3-4 Sets
• Superset:
• Bench Press: 3 Sets
• Seated Row: 3 Sets
• Superset:
• Pec Dec: 3 Sets
• Rear Delt Flyes: 3 Sets
• Superset:
• Dumbbell Row: 3 Sets
• Dumbbell Press: 3 Sets
• Superset:
• Close Grip Lat Pull Downs: 3 Sets
• Straight Arm Lat Pull Downs: 3-4 Sets

• * Stretching & Warm-Up With 10lb Plates
• * Standing Bent Arm Lateral Raises: 4 Sets
• * Single Cable Lateral Raises: 3 Sets
• * Smith Machine Military Press: 2-3 Sets
• * Behind The Back Shrugs: 2 Sets

• Rest or light cardio.

For cutting I like to use a Keto-based diet. I found this better for me as I don't have to diet as long, and the re-feed days are satisfying and keeps me going. Also with the fats incorporated in each meal I feel hungry less of the time and also have fewer cravings. The diet I use is adapted from Dave Palumbo's plan, but instead of having the one big dirty cheat meal once a week I incorporate a re-feed day.

• * 2 Eggs
• * 4 Whites

• * Whey
• * 1.5 Tbs Organic Peanut Butter

• * 3 Oz Chicken Or 20 Shrimp Or 4oz Fresh Tuna
• * 1 Tbs Almond Butter Or 1 Oz Cashews

• * 3.5 Oz Salmon Or 3 Oz Elk Steak
• * 1/2tbs Udo's Oil
• * 3/4 Cup Asparagus Or 3 Cups Green Salad

• * 2 Eggs
• * 4 Whites

• * Propeptide
• * 1/2 Tbs Udo's Oil

Depending on progress I may leave this meal out.

All meals are interchangeable and don't need to be in any specific order.

Also during contest prep I drink nothing but water, a gallon a day, and Yerba Mate or Green Tea. Artificial sweeteners seem to trigger hunger pains and cravings with me.

What motivates me to follow a healthy lifestyle is knowing how I feel when I am implementing it; I feel my best, spiritually and physically. When I am not eating healthy or exercising regularly and going out partying I feel like crap. It is like a dark cloud hanging over head, and once I am following a healthy lifestyle it is like a breath of fresh air. That is the great motivator for me. Also, to encourage others to do the same and watch them grow fitness wise and be happier with some of my input is also very motivating and keeps me going.