BIOGRAPHY

Training Methods In the past I have tried a few different methods of training, upper body one day lower body the next was one of them. Since joining Team GOTS everything has changed. To be honest, I pretty much just do what my trainer tells me to do. It is always changing but the one thing that made the biggest impact on my training is dedicating one workout day to just one muscle group. This allows for maximum fatigue on the desired muscle and also allows for maximum rest throughout the rest of the week while working on others. There are a few exceptions to this one a day rule. I find myself adding biceps and triceps together on a regular basses. In this case the muscle is such a small group it takes less work to reach maximum stress and fatigue. Abs are also added into other training days so are calves. By adding a few little exercises into some of the bigger groups makes the most out of every trip to the gym. Cardio is one of those things that is very welcome in my everyday life style as I find it an awesome outlet for stress. Even during what is called the offseason I find myself staying very active and always on the go. Pre-contest, well now that’s something different all together. Anyone who has competed in any show knows what it takes to get your body to its best shape ever.

ACKNOWLEDGMENT Andy Tighe - the love of my life, I thank him for his continuous support, patience and love!!! My family for their continuous love and support Ryan Malo My friends for always believing in me Darren Mehling “Coach” for making me believe in myself Team GOTS MABBA Tom Heffner, Mike McKee, Tony Ayre, Janie Keith CBBF Mark Smishek Gary Bartlett, Fitness Author & Photographer Anne Boyko – Photographer Duane Riz – Photographer Leannne Lowden – Sponsor – Arbonne Will Litz – Sponsor - Addrenaline-Supplements Neil Dalrymple Terry Frendo - Publisher Ty Williams Simon Lacouline, Webmaster

Riding a bike with your friends, soccer, and long walks on the beach wont cut it here. 30-45 mins of cardio is what I wake up to six days a week as I prepare for the work day and then the gym.

Just when would think the day is done I find myself parking my butt on a stationary bike, or lacing up some NIKE SHOX and hitting the streets for another 40-50min run.

As for a meal plan that will depend on the desired look you are trying to achieve; bulking, maintaining, or leaning out. With your foods try to find a plan that is realistic to you and your situation (money, time allowance for eating, likes and dislikes) there is no point making the perfect diet that you yourself will not be able to afford or even eat for that matter. It’s fine and dandy if you are told to eat chicken all day but if you can’t afford it then why even try to follow that advice. Instead be honest as to what you can do and you won’t end up having to choke down tuna if you can’t stand eating fish.

Curent Goals

My goals for 2008 are to take my physique and level of conditioning to another level… it will be challenging but as long as I keep focused on the big picture, it will be the most rewarding opportunity imaginable!