Amateur Bodybuilder Of The Week: Anthony Empowered His Body

QHow did your bodybuilding journey begin?

I have been involved in sports from the age of eight. I played ice hockey at a good level for 16 years before I needed a new challenge. I joined a boxing club and fell in love with the sport. I started watching what I was eating, because I had to make weight on a regular basis. I used to box in the 75 kg weight class. I struggled to make weight, but with the right nutrition I managed to do it.

After making a lot of progress as a boxer, I started to get a little back pain here and there. After a few months the pain got worse and I had an MRI to determine the result of the injury. The scan revealed I had two slipped discs in my lower spine. This meant I couldn’t box anytime soon.

I work as a personal trainer and I have to be in good shape year-round. The injury forced me to find a way to stay in shape without putting more strain on my lower back. I started weightlifting to help improve core strength to alleviate my back pain. After only a few months of weight training and eating well, I noticed my body changing and gradually getting leaner.

“My goal was to get in the best shape I could and learn from the experience. I achieved everything I wanted from my first competition. I cannot wait for the next one!”

I go to Body Power Expo in Birmingham every year, but because I started to weight train I was more interested than usual. Seeing some of the physiques the men and women had amazed and inspired me to improve my own physique. Talking to some of the fitness models inspired me to learn more about training and nutrition. I have educated myself about nutrition and love learning more about it every day. After seeing people post pictures on Instagram about competitions they had entered, I decided to look into different competitions myself.

My original plan was to compete in September 2014 but in January 2014 I saw a new organization post something on Twitter that made me ask, “What have I got to lose?” I entered and then competed in May 2014. My goal was to get in the best shape I could and learn from the experience. I achieved everything I wanted from my first competition. I cannot wait for the next one!

What workout regimen delivered the best results?

I have followed several workout routines over the past year. I plan what I’m doing before going to the gym. That way I cannot cheat myself. The workout I enjoy the most and get the best results from is a 4-day split: push, pull, legs, rest, and repeat. You hit certain body parts on two separate days rather than just hitting chest once each week.

Flat Barbell Bench Press
3 sets of 5 reps
Barbell Shoulder Press
3 sets of 5 reps
Incline Barbell Bench Press
3 sets of 5 reps
Dumbbell Side Lateral Raise
3 sets of 10-12 reps
Rope Push-Down
3 sets of 10-12 reps
Overhead Dumbbell Extension
3 sets of 10-12 reps

Barbell Row
3 sets of 5 reps
Lat Pull-Down
3 sets of 8-10 reps
Seated Row
3 sets of 8-10 reps
Face Pull
3 sets of 10-12 reps
Barbell Biceps Curl
4 sets of 10-12 reps
Hammer Curl
3 sets of 10-12 reps

Barbell Squat
4 sets of 5-6 reps
Leg Press
3 sets of 8-10 reps
Leg Extension
3 sets of 10-12 reps
Hamstring Curl
3 sets of 10-12 reps
Standing Calf Raise
5 sets of 10-12 reps

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I don’t eat the same food each day. I like to mix it up. My diet will also differ depending on my stage of training. Twelve weeks before a show I will step it up and follow the ‘if it fits your macros’ approach. This way I never over-eat and can track everything I eat. I could never do this year-round. It is mind-boggling tracking and weighing all of my food all the time, but before a show it’s worth it. Then I know I have done everything within my power to be in the greatest shape possible.

When I am not prepping for a show, I still eat as healthy as I can six days per week and then have a day were I let myself go and eat practically what I want. This keeps me motivated until the day comes to eat what I want and enjoy the foods everyone loves: pizza, ice cream, and chocolate!

I eat every few hours. I get hungry after about 2-3 hours. I’m trying to average about 3,100 calories per day at the minute. I try to drink about 4-5 liters of water daily to maintain hydration. Also I have about 2-3 cups of green tea per day. The last meal of the day I will always have a chamomile tea. I read some research suggesting that it can help sleep. My sleep has improved a lot and I recover a lot faster from training sessions.

Oats
1 cup
Banana
1 banana
Cashews
1 handful
Black Coffee
1 cup

Oats
Almond Milk
Rice Cakes
5 cakes
Cashew Butter

Tuna
1 can
Sweet Potato
1 potato
Mushrooms
1/4 cup
Broccoli
1 cup

Tuna
1 can
Sweet Potato
1 potato
Mushrooms
1/4 cup
Broccoli
1 cup

Green Tea
Almonds
1 handful

Medjool Dates
3 dates

Chicken Breast
8 ounces
Sweet Potato
1 potato
Vegetables
1 cup

Celery
1 cup
Carrots
1 cup
Almond Butter
1 tablespoon

Oats
1 cup
Water
Chamomile Tea

“Sometimes I think am I going over the top, but when I talk about it with someone else who shares the same passion it makes sense why I love it.”

What supplements gave you the greatest gains?

I try not to take supplements. I prefer to get all my nutritional needs from food. However, if I do take any, which is very rare, I stick to supplements that contain no gluten, wheat or dairy. I also opt for plant-based and organic supplements.

How did your passion for bodybuilding emerge?

I have never felt so passionate about anything in my life. I constantly think about training and nutrition. My whole life revolves around it. Sometimes I think am I going over the top, but when I talk about it with someone else who shares the same passion it makes sense why I love it. I have just started but love it and I know it will be with me for the rest of my life.

What or who motivated you to be a bodybuilder?

The first person to motivate me was Rob Riches. I remember going to Body Power in 2013. One of my friends—who also has a huge interest in fitness—showed me who Rob was and said he has an amazing physique. As soon as I got home from Body Power I typed in Rob Riches into the Internet and checked out his diet and training. Another person who motivates me is Joe Donnelley. He gives great tips on diet and training. He is controversial, but if you look at his physique there is no doubt he knows what he is talking about.

Where did you go for inspiration?

I get myself into a zone before getting to the gym. I have a plan of what I am doing on that day so I can mentally prepare myself for what lies ahead. When I feel a little unmotivated I always think of my mum. My mum has had a tough life and always comes out fighting. I just think about her when I am either unmotivated or tired. This always manages to push me through and even gets me past the point I thought my body could not handle. If something bad has happened to you or a person you love, rather than being negative about it, turn it into a positive, and use it in the gym. My training partner is a massive help when I am tired. He helps get me into the zone to train hard. If you haven’t got a training partner, get one. They help a lot.

“Train as hard as you want, but if your diet isn’t right you will never get the results you want.”

What are your future bodybuilding plans?

I am going to compete in Pure Elite Comp again in November 2014 and then compete at Body Power Expo 2015. After that I will see what my body looks like before deciding whether to have some time out to build more muscle and size, or carry on competing.

What is the most important bodybuilding tip?

Train as hard as you want, but if your diet isn’t right you will never get the results you want. Diet is 70%, and training is the other 30%.

Who is your favorite bodybuilder?

Rob Riches. He isn’t a bodybuilder, but his body is just amazing. He’s a great inspiration. If he can do it then so can I. I also love Steve Cook. He has an amazing physique and is an inspiration for me. Both have the perfect body. They don’t look stupidly big but are still shredded.

How did bodybuilding.com help you reach your goals?

I recently started a BodySpace and it’s great to chat to others who have the same passion I do. When you meet or speak to people who have the same passion as you do, you instantly click and get on. I love just relaxing and browsing on bodybuilding.com. There is so much to look for. I love looking at different workouts so my training doesn’t become boring. The nutrition articles are always interesting to read. You can always learn something new and improve your knowledge.