PHYSIQUE ATHLETE GUIDE 1.2
REAL RESULTS BY: VINCE ANDRICH
TOMMY IS PROOF THAT THROUGH HARD WORK, DISCIPLINE AND SOME SMALL SACRIFICES YOU CAN DEVELOP A BODY THAT STANDS OUT IN THE MADDENING CROWD.
Hi, I’m writing to you again in hopes that you’re making progress on your physique, and want to make sure you stay informed, motivated and inspired. And for a heaping dose of all three, I’ve got some inside information for you. It’s from a good friend and physique athlete from San Diego, Tommy Reynolds, who’s been making quite a name for himself. Tommy is proof that through hard work, discipline and some small sacrifices you can develop a body that stands out in the maddening crowd. So, in appreciation of your decision to re-create yourself, I’m sending you the real world program used by Tommy Reynolds, as well as some of his inspirational photos. I hope this Bonus helps keep you motivated in your quest to create your best body. Train hard, eat smart,
Vince PS Feel free to drop me a line with any questions or to report your progress at: vince@phyique-athlete.com Warnings disclaimer page: Information provided in this guide is solely for informational purposes only. It is not a substitute for professional medical advice. Do not use this information for diagnosing or treating a health problem or disease, or prescribing of any medications or supplements. Please consult your healthcare provider before starting any supplement, diet or exercise program, before taking any medications or receiving treatment, particularly if you are currently under medical care. Make sure you carefully read all product labeling and packaging prior to use. If you have or suspect you may have a health problem, do not embark on any new exercise program, nutrition plan or take any supplements without first consulting and obtaining the approval of your healthcare provider. © 2012 Vince Andrich, Physique-Athlete.com, Physiquenutrition.com, Real BodyBuilding, Vince Andrich Uncensored and vandrich.com. All Rights Reserved.
Physique Athlete Profile: Tommy Reynolds VITAL STATS: Name: Tommy Reynolds Age: 30 Location: San Diego Height: 5”10 Weight: 185 off season 170 contest Years Competing: 3 Favorite Body Part: Abs and Legs Favorite Exercise: Squats Favorite Supplements: Glutamine, BCAA, Whey Isolate and Arginine
How Did You Get Started? I started working out in high school with my best friends and we were lucky enough to start in a “real gym” not a fitness club. Real metal weights, chains, and real bodybuilders who say some tiny high school kids and always helped us with form and guidance. It was motivating to see monsters in the gym and they were always nice enough to help out. At the time we were in there just to look good for the ladies. What Workout Plan Worked Best For You? When I started out it was all about heavy weights and high volume. Now days I like to change it up every few weeks. I like to do
higher reps, FST-7, heavy weight but no matter what I decide to do for that workout it is all about feeling the muscle. Mind muscle connection is the most important thing to me, way more important than how much I can “bench press”. What Nutrition Plan Has Worked Best For You? I have always eaten pretty healthy but it was once I was introduced to my coach and mentor Pete Ciccone that he showed me the right way to eat. Off season I eat high carbs, high protein, low fat and pre contest I adjust the carbs and fats but keep protein high. I eat lots of chicken, beef, and fish for protein. My carbs consist of kinds of potatoes, oatmeal, and rice. My fats come from peanut butter, egg yolks, olive oil, and avocado.
Here is my workout routine: Monday: Back Exercise Sets Pull-ups 4 Wide grip lat pull downs 3 Bent over barbell rows 4 Low pulley back rows 4 Deadlifts 3 Close grip pull downs 4 Tuesday: Chest Exercise Incline dumbbell press 45 degree angle Machine Presses Incline dumbbell fly Cable Crossover Dips (bodyweight)
Reps 18, 12, 10, 8 10, 10, 8 12, 10, 10, 8 12, 10, 10, 8 8, 6, 6 15, 12, 10, 8
Sets 4
Reps 12, 10, 8, 8
4 4 3 3
12, 10, 10, 8 15, 12, 12, 10 10, 8, 6 20
Friday: Legs Exercise Leg extensions Squats Hack Squat Lunges Romanian deadlift Lying leg curl Leg extension Calf raises Saturday: Off
Sets 5 4 4 4 5 4
Reps 20,15,12,10,10
15, 12, 12, 10 15, 12, 12, 10 15, 12, 12, 10 20,15,12,10,10
15, 12, 12, 10
Here is a typical eating plan I follow daily: Wake up Coffee, vanilla protein and BCAA’s
Meal 1 3/4th of a cup of oatmeal 6 egg whites and 2 whole eggs 4oz of beef
Meal 2 6 oz of red potatoes 6oz of chicken 1/4th of avocado
Wednesday: Off Thursday: Shoulders Exercise Lateral raises Arnold presses Upright Rows Front Raises Rear raises Dumbbell shrugs
Sunday: Arms Exercise Dumbbell hammer curls Standing barbell curls Some kind of preacher curl Skull crushers Rope pushdowns Overhead dumbbell extension
Sets Reps 4 15, 12, 10, 8 4 15, 12, 10, 8 3 10, 10, 10 3 10, 10, 10 3 12, 10, 8 4 12, 12, 12, 12
Sets Reps 4 15, 12, 10, 8 5 15, 12, 10, 10, 8 3 15, 12, 10 3 30 steps 4 12, 12, 10, 10 3 12, 10, 8 4 15, 12, 10, 8 4 20, 15, 12, 10
Post workout 2 scoops of protein 2 scoops of fast carbs
Meal 3 6 oz of chicken (May be a Physique 2.0 shake instead) 1 apple Meal 4 6oz of beef 3/4th of a cup of rice
Meal 5 Green beans 6-8oz of chicken 2 tbs of olive oil Chili paste
Meal 6 ½ cup of cottage cheese 2 scoops of protein 4oz of beef
What Supplements Have You Tried? This is funny as I think I’ve tried everything imaginable. My staples now are some kind of pre-workout drink because I’m addicted to the jittery feeling. Then I stick with the basics of whey protein, arginine, beta alanine, BCCA, and glutamine. My new favorite supplement is Karbolyn, it is a fast carb that I use before and after workouts and it gives me the best pump. Now being a Myotropics athlete I use Physique 2.0 on a daily basis as an additional meal or a in place of one of my whole food meals. Why Do You Love Fitness/Bodybuilding? I love the dedication it takes. Everyone wants to look good and have a 6 pack but barley anyone is willing to put in the effort to get what they want. I love that it takes time to mold and shape your body to how you want it to look. As the bodybuilding aspect I love the competition. Working hard in your gym and eating your food in your house knowing that someone else out there is doing the same thing as you and when that day comes you step on stage and compete to show all the hard work you have put in. What Motivates You? I motivate myself because of what I want to accomplish with my body and my career in the fitness industry. But secondly it’s all the people I don’t ever want to let down, my coach, my fiancé, and my clients. I’m too prideful to just fail so I work extra hard to make sure I don’t let anyone down. What Made You Get Started? A few years ago after I decided that the field of fitness is what I wanted to do as a career everything else has kind of fell into place. I figured that not to worry about how much money I’m going to make like I did after college and not now do what I love and the money will follow. So I started a personal training business, started to compete, continued my education and now working hard to become a pro in the new division of Men’s Physique.
What One Tip Would You Give Other Fitness Competitors? Don’t give up. It is so hard to follow your diet, do your cardio, hit your workouts and if it was easy everyone would do it. But if you want to win or do well or just look good at your competition don’t give up because someone out there is doing everything they need to do to win. Who Are Your Favorite Fitness Competitors/ Bodybuilders? Phil Health, Rolley Winklar, Pete Ciccone, and Dexter Jackson. But I also have to give a big shout out to my boy Jeremy Patterson, we started working out together almost 10 years ago now and he is going to be the next big thing. He helped me through my whole 1st prep and is very motivating to me. How did you get a endorsement deal with Myotropics without being IFFB Professional? I would have to say it seems that all anyone wants is a sponsorship out of this sport. Every athlete talks about it at the shows, on their social media, or at the gym. It is every gym rat’s dream to be sponsored, right? I would have to say most of the guys that are competing in the Men’s Physique Division are doing it because they think they will get a sponsor handed to them once they get that pro card. I’m sure the ones that are pro’s already are realizing that it is harder than just turning pro. There are few pro’s that I look up to because of the way they carry themselves such as Bobby Ashurst, Alex Carneiro, Steve Cook, and Matt Christianer. I’ve heard all of them say that getting a sponsorship takes a lot more than just wining a show or having a great physique. I truly believe that the real you will shine through to a company and all the butt kissing and sucking up on social media is not a necessity to achieving one’s goals. I myself love the sport, love the lifestyle, love helping others reach their goals. I’ve made this my life, being in shape year around, and living the lifestyle every day.
What do you think of Myotropics Physique 2.0? I personally wouldn’t work for a company if I didn’t use the product or believe in it. I feel very lucky to have been one of the only people using the Physique 2.0 as part of my nutrition program. The one thing that stands out to me the most with Physique What Are Your Future Plans? 2.0 is how it fills me up. There are lots of times I I won my 1st show and realized that it will take can’t get a whole food meal down or I’m in a rush some time to add enough size to become a and Physique 2.0 actually satisfies me for a couple top national level competitor so I have decidhours to where as a whey isolate gives me the nued to take a new challenge and enter the new trients but doesn’t help me feel full at all. I’m also division of Men’s Physique. I feel my body fits very stoked on the modified carbs in it because I that better anyways since I’m more lean and have been using it while I have been dieting and symmetrical rather than a mass monster. the carbs are holding back my results.