Congrats on a great showing! What made you decide to compete in the Men’s Physique Division?
First let me start from saying that I’m very competitive person since I can remember plus I like to face new challenges in my life. Men’s Physique division is such a great opportunity for the guys like me who love to train, live the fitness life style and maintain a healthy physique.
The great thing about this division is also that you are really competing against yourself. You learn so much about yourself and what you can accomplish!!!
Can you tell us a little about the Competition you just competed in?
The competition that I was just competed in was NPC Ruby Championships. This competition was a national qualifier for Fitness, Figure, Bikini and Men’s Physique. The top five contestants qualify to go to the Nationals. The Ruby was an unforgettable experience.
How did you feel after pre-judging?
I felt pretty confident about my placing after pre-judging; but, still I remained humble and focused because you never know how it will end up when the finals come!
How did you feel about the final results of the show?
I felt a little bit disappointed to be honest with you Ian but I’m not going to complain just because this is a still learning process for me and I feel like I will get better and better as I prepare for the next show.
What are your thoughts on the Men's Physique Division and what it may be able to do for your career?
The division is amazing for a lot of guys out there that maintain a healthy physique all year around. I am very grateful for NPC to creating this division because finally we have an outlet display our hard work. Men's Physique is constantly evolving from competition to competition creating great opportunities in the fitness market and people trying to obtain the ideal body type.
Age:
30
Hometown:
Bialystok/Poland
Current city:
Boca Raton, Fl
Years training:
About five
Education:
University of Physical Education in Warsaw/Poland
Occupation:
Personal Trainer/NPC Physique competitor/Fitness model
Favorite type of training:
Weight training/Circuit training/Obstacle training/HIIT training
Favorite body part to train:
Back
Favorite exercise:
Bent over barbell rows
Rep range:
Depending on the type of training that I am doing. My training is all about super-setting between two to three different body-parts. I super-set about 4 to 5 times a week while weight-training and perform three to four cardio days a week. I like to keep high rep range 10-12 reps.
Number of sets:
3-4 sets per exercise but it still depends on my goal on the type of training and how do I feel that day. I always try to practice great form and make sure I am breathing normally. I try to never cheat for the sake of lifting heavy weights.
Typical workout duration:
60min. weight training and 30-45min. cardio
Training split:
I like to do one push day one pull day and legs separate and this is how it looks;
Monday: Chest-shouders-triceps (3excercise 3 sets for chest,3excercise 3 sets for shoulders,3excercise 2 sets for triceps)
Tuesday: Back-biceps (4excercise 4 sets for back,3excercise 3 sets for biceps)
Wednsday: Legs
Thursday: OFF
Friday: Chest-shouders-triceps
Saturday: Back-biceps
Sunday: OFF
Monday: Chest-shouders-triceps......
Typical daily eating plan:
I eat 6 small meals spaced between 2.5-3.0 hours throughout the day. Each meal contains a protein, carbohydrate and fat source. The ratios of each are determined by body weight and goals at that time. I keep protein between 1-1.5 grams per pound of body weight. Carbohydrates are typically between 0.8-1.5 grams per pound of body weight. Fats are roughly between 0.2-0.30 grams per pound of body weight. I like to also incorporate carbohydrate cycling in my nutrition plan. If I’m in a muscle building phase I keep my protein at 1.5 grams, fat amounts 0.10 grams and carbohydrates 1.5 grams. I then do five high carbohydrate days and two reduced carbohydrate days. Ideally keeping reduced carbohydrate days on non-training days. When I am in a dieting or cutting phase, my protein stays the same (1.5 gram) my fat sources are increased to 0.30 grams and my carbohydrates 0.6-0.7 grams. I then do five low carbohydrate days and two high carbohydrate days.
Favorite supplement:
Protein powders by Optimum Nutrition, Animal Pak by Universal Nutrition, Jack3d by USP Labs and Kre-Alkalyn 1500 by Sci-Fit.
What peaked your interest in training?
I wanted to transform my body, get in shape, look healthy and live healthy. But also I strive to inspire people with what I have accomplished. I would like to help as many people as I possibly can to get them motivated enough to reach their goals.
Who influences/influenced your training?
I was always a huge fan of bodybuilding since I can remember and I hoped to achieve the physique of my favorite BB- Frank Zane, but still I think of fitness and helping others as gifts that I was given and I feel blessed every day to use them!
Sports:
Scuba diving, Basketball, Volleyball, Soccer, Track and Field
Special interests:
Nutrition, Human Physiology and anatomy, Sport medicine, Fitness, Fine dining, Wine-Spirits and food classes. I love to watch U.F.C and MMA.
Physique, fitness, bodybuilding competition history:
NPC Ruby Championship Oct.15.2011
Men’s Physique B class (tall) - 3rd place
Awards and/or accomplishments:
2011 NPC Ruby Championship- Men’s Physique B class (tall) - 3rd place.
Next planned competition:
NPC Nationals 2011 -South Beach, Miami Florida.
What keeps you on track towards reaching your goals?
It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. Rewarding yourself is one of the easiest and at the same time most powerful ways to stay motivated and that is usually what I do.
Interesting fact or something you would like our readers to know about you:
That I was overweight and very unhappy with the way my body looked. I decided to change that and get the physique that I always wanted to have and to inspire others and show that this is possible!!!
Contact Information:
[email protected]
Facebook:
http://www.facebook.com/?ref=home#!/profile.php?id=100000305056986
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