Vitals
Height: 5’6″
Weight: Off-season – 235 lbs., Contest weight – 210 lbs.
Age: 40
What inspired you to get into bodybuilding?
My uncle who was a Bodybuilder at the time took me to the gym with him. The rest is history as they say.
What inspired you to start your own supplement line?
To me, it was just the next step in my progression of the sport / industry .I own a gym, i turned professional as a bodybuilder. Supplement line was the next challenge. Over the past few years, there has been a lot of inferior, misleading under dosed products hitting the market.
I wanted my line to be of the highest quality and restore peoples faith that there are good products out there. I wouldn’t put my name or reputation to sub par products.
No way!
What’s your biggest struggle when it comes to Bodybuilding and diabetes?
Diabetes is very frustrating as a Bodybuilder. I suppose the biggest hurdle,is keeping Blood Glucose stable during Pre Contest. If blood glucose levels run too high, you will lose muscle as nutrients will not get absorbed.
Too low,and hypoglycemic episodes will occur, and the body will release cortisol, which we know is a catabolic hormone.
Not good for a bodybuilder.
Fat burning will also be blunted if Blood Glucose isn’t stable.
What’s your biggest source of motivation?
Over the years it changes. Right now, it is my 20 month old Daughter.
I cannot fail for her.
She drives me!
What is your training philosophy?
I’m an advocate of HIT! High Intensity training, Heavy weights and short infrequent workouts.
What is your philosophy on nutrition?
I eat pretty clean year round,especially due to my Diabetes. Right now i follow a high protein / moderate carb / pretty low fat diet. I’m not looking to push my body weight much higher these days due to me competing in the 212lbs class.
A Typical days eating for me would be…
Meal #1
- 100g Oats
- 10 Egg Whites
- 2 scoops Tactical Whey
Meal #2
- 300g Chicken Breast
- 50g Brown Basmati Rice
- Green Vegetables
Meal #3
- 300g Chicken Breast
- 200g sweet potato
- Green Vegetables
Meal #4
- 100g Oats
- 10 Egg Whites
- 2 scoops Tactical Whey
Meal #5
- 250g Lean Ground Beef or Steak
- 300g Beetroot
- 250g Greek Yogurt
- 100g Blueberries
I will have a cheat meal on Saturdays. As you can see, nothing fancy.
What workout routine has worked best for you?
Monday – CHEST / BICEPS
- Shallow Incline Barbell press: 3 warm up sets – 1 heavy set to failure 6 – 8 reps
- Hammer Strength Decline Press Machine: 1 Warm up set – 1 heavy set to failure 8 – 10 reps
- Dumbbell Flyes: 1 warm up set – 1 heavy set to failure – 12 – 15 reps
- Dips: 1 warm up set with Bodyweight – 1 set to failure with added weight – 10 – 12 reps
- EZ Barbell Curl: 3 warm up sets – 1 heavy set to failure – 6 – 8 reps
- Dumbbell Hammer Curl: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
- Preacher Curl: 1 warm up set – 1 heavy set to failure – 8 – 10 reps
Wednesday – LEGS
- Leg extension: 3 warm up sets – 1 heavy set to failure 12 – 15 reps
- Squats: 2 – 3 Warm up sets- 1 heavy set to failure 8 – 10 reps
- Leg Press or Hack Squat: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
- Kneeling leg curl: 2 warm up – 1 heavy set to failure – 8 – 10 reps
- Stiff legged Dead lift: 1 warm up set – 1 heavy set to failure – 8 – 10 reps
- Seated Leg Curl: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
- Calf Raises on Leg Press: 3 warm up sets – 1 heavy set to failure – 8 – 10 reps
- Seated Calf Raise: 2 warm up sets – 1 heavy set to failure – 8 – 10 reps
Friday – SHOULDERS / TRICEPS / TRAPS
- Seated side laterals: 3 warm up sets – 1 heavy set to failure 8 – 10 reps
- Rear Delt machine: 2 Warm up sets – 1 heavy set to failure 8 – 10 reps
- Smith machine press or Dumbbell press: 2 warm up sets – 1 heavy set to failure – 8 – 10 reps
- V Bar Pushdowns 2 warm up sets: 1 set to failure – 8 – 10 reps
- Dumbbell Extensions: 1 warm up set – 1 heavy set to failure – 6 – 8 reps
- Reverse pushdown: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
- Dumbbell or Barbell Shrugs: 3 warm up sets – 1 heavy set to failure – 8 – 10 reps
Back
- Machine Pullovers: 3 warm up sets – 1 heavy set to failure 8 – 10 reps
- Hammer Strength Reverse grip pulldown: 1 Warm up set – 1 heavy set to failure 8 – 10 reps
- Underhand grip barbell row: 1 warm up set – 1 heavy set to failure – 6 – 8 reps
- Cable row: 1 warm up set – 1 heavy set to failure – 10 – 12 reps
- Rack Deadlifts: 3 warm up sets – 1 heavy set to failure – 6 – 10 reps
The first exercise of a body part i will do 3 warm up sets reps from 10 – 15. Once i am into the workout, I will only perform 1 warm up set for the following exercises then straight into the heavy work set for 6 – 15 rep range.
If you had to pick only 3 exercises what would they be and why?
- Squats
- Deadlifts
- Shallow incline presses
Squats and deadlifts are great compound movements that hit many muscle groups! Incline press over bench press as i never did get anything from flat bench press other than sore elbows and shoulders!
When trying to cut down do you prefer to use HIIT or just normal cardio?
I’m old school and prefer low intensity normal cardio. It worked for many greats in years past.
What is your supplementation like? Any particular favorites?
Being fortunate enough to have my own line, I obviously use my own products. Tactical whey Protein Blend 2 x per day. Therno9mm fat burner capsule, 1 serving 30 mins before cardio.
Atomic Bomb Pre Workout – 1 sachet 30 mins before i train mixed with some EAA. We are currently formulating our Amino product EAAmmo.
I also use Glutamine , Fish Oil and ZMA along with various health supplements…CoQ10, Tudca, NAC.
I also used to use Curcumin, but i now get my Curcumin from Tactical whey as it contains Cavacurmin (Highly bio available form of Curcumin)
Favorite Quote?
“100 % Or Nothing”
Who has been your biggest inspiration?
Bodybuilding wise…Dorian yates. Not only for his physique, but also his mental approach to the sport!
What’s the best training advice you’ve ever received?
More is not always better!
What advice would you give to someone trying to break into competitive bodybuilding?
Be patient.
Unless you are a genetic freak, building a championship physique takes many years.
Connect With Anth On Social Media:
Twitter: https://twitter.com/anthbailes
Instagram: https://www.instagram.com/maxxmuscle100/
