"You spend the other 23 hours eating, resting and recovering." Denney believes nutrition accounts for 50 per cent of a muscular physique, rest 40 per cent and training 10 per cent.
Use his tips to fuel your own muscular gains.
THE DIET
1. Wake up 5am; pre workout: Pre-workout drink''' - Tri-Matrix Evolution and The Edge*
2. Cardio session
3. Post workout Growth Matrix drink, Nextgen Evolution and Anti Oxidant capsules
4. Meal 1: 1 hour later "Ezekiel" bread (available at BI-LO) with avocado, Instant Whey drink
5. Meal 2: 1.5 hours later Serve of steamed vegetables and lentils with rice, with either 100 grams of chicken or fish
6. Meal 3: 2-2.5 hr later Instant Whey drink and 1tbsp of ABC spread (almond, brazil & cashew; available in supermarkets and health food stores0
7. Meal 4: 2-2.5 hours later Serve of steamed vegetables and lentils with rice, with either 100g of chicken or fish
8. Pre workout: Pre-workout drink- Tri-Matrix Evolution, The Edge and NOS Fusion. Weights session
9. Post workout: Growth Matrix drink, Nextgen Evolution and Anti Oxidant capsules
10. Meal 5 Light dinner:focus on vegetables and lean meats
11. Before bed: Instant Whey drink and 1tbsp of ABC spread
- All drinks and capsules are Reflex Nutrition products
(reflex-nutrition.com.au)
Time your tucker. Denney stokes his metabolic fire in the hours that follow his morning cardio session. "That's when your metabolism is highest and your body just wants to suck up energy," he says. "Start with your heaviest, most complex foods in the morning, as you have all day for your body to use it. Switch to more fibrous carbs, such as vegetables and protein, towards the evening."
Stock up on supplements. Denney takes multivitamins to increase his antioxidant levels, creatine to aid muscle growth and magnesium to help recovery. "With heavy training you can clamp up if you don't keep enough magnesium in your body," he says.
The Workout. Denney does a cardio session in the morning and a weights session after work six days a week. For his cardio sessions he alternates between running, cycling and swimming, while in his weights sessions, he works a different body part each day. "That keeps it interesting and gives each body part a week to rest," he says.
Aim low. Denney starts every exercise with 12 reps. From there, he drops reps and increases weight with every set. "I hit the wall when I can't do more than 4-6 reps," he says. This generally takes him 10 sets. Make your last set heavier than the previous week, he advises.
Breathe. You can't lift heavy weights without breathing properly, reckons Denney. "A lot of people hold their breath and the oxygen drains from their head, and then they wonder why they struggle at the end of the set," he says. Focus on a spot on the wall and breathe in and out slowly with each rep, he says.
For more of Stephen's tips, pick up the November issue - on sale 19th October.
Check out more tips from the 2009 MH Man finalists
10 Comments
Im sure you have used Nivea in the past mate ... just keep exfoliating LOL
LOL I love the way they got him to say that "he uses and has always used nivea" Pull the other one mate !
I feel sorry for this guy having to do all that work to look so great! Maybe I'm just lucky but I drink lots of beer, eat only junk food, smoke heaps and do no excercise yet I look as good if not better than him! Although, I am having some eye trouble lately. Am off to the optometrist this w ...
I'm a phat phukker with a life. Eat trim, train hard, die anyway!
Methinks this bloke is on a little bit more than creatine........wake up Australia!
Good luck to this bloke after all the effort he has put in and with plenty of time on hand. Give it a few more years when he has kids, there will be less time at the gym-guaranteed!
WOW!!!!!..what a regime he has....what a life..day in day out to get like that.id rather have time for friends Eat healthy, work rest and play, balnce your life, dont try to be someone who your are not, next they will be showing really skinny girls on magazines and saying you to can be like this! .. ...
I was a personal trainer for 14 years. In the beginning I was a big believer in supplementation. I learned over the years that they mostly end up in your urine. Good food, regular exercise and rest are the key. I like the routine above but would ditch the added supplements. Placebo value o ...
You are lucky, Kieran, you are blessed with good genes. Most of us need help like supplements, protein drinks etc because we lose so much vitamins and minerals in food preparation. Choosing and preparing the right food needs certain knowledge and is time consuming.
Why does every workout guide men's health publishes always includes buying large amounts of products from their sponsors... Seems a bit suss to me. As an avid gym-goer with an amazing body I can advise anyone here that you do not need supplements to look good. You just need to exercise regua ...