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asn customer . . .
athlete profile : David Rylah
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Name | Mr David Rylah |
| Gender |
Male |
| Marital Status |
Single |
| Nationality |
Australian |
| Age |
36 |
| Height |
5'11 |
| Weight |
Off- season: 100kg/ On-season: 95-97kg |
| Business |
Diggsfit Personal Training |
| Profession |
Personal Trainer/ Fitness Model/ Teacher |
| Qualifications |
Cert III and IV in fitness,
Cert IV in training and assessment |
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Overview (A Little About Me)
I grew up playing lots of sports, competitive swimming, competitive athletics, triathlons, running, road bike racing, competitive surf life saving, boxing, kickboxing, cricket, rugby union, rugby league and of course bodybuilding. Great family upbringing.
Work wise I run a personal training business called DIGGSFIT Personal Training www.diggsfit.com.
Live on the Gold Coast and love it!!!
Interests
Healthy lifestyle, astronomy, business, all sports, movies, reading, relaxing, sleeping, animals, bike riding, dining out, the beach.
Favourites (Food, Bodyparts, People)
Love every food out there both healthy and bad (obviously avoid the bad and only indulge occasionally) except tuna, peas and brussel sprouts.
Motivations (What Motivates Me)
Having the best life I can possibly have in all aspects.
Training History (Years, Location, Trainer)
Weight training for 20 years. Currently training at Empire Fitness Centre and Beach House Fitness Centre Broadbeach.
Training Schedule (Training Style and Tips)
Monday – Chest and biceps
Tuesday morning – Hamstrings and calves
Tuesday evening – Quads and abs
Thursday – Shoulders and triceps
Friday – Back and abs
My training style is molded off Dorians Yates blood and guts training. Warm up then one very brutal hard set on each exercise.
Cardio: Power walk 5 mornings a week for 45 minutes and bike ride for about 45 minutes one morning a week, 2-3 evening cardio sessions in the offseason and 7 evening cardio sessions pre-comp or pre-photo shoot.
Tips: Always train hard, no excuses, train smart with good form.
Nutrition (Examples of My Diet)
Breakfast: 8 eggwhites, 2 yolks with either cereal or grain toast.
2nd meal: Protein drink with water.
3rd meal: Steak, rice and vegies.
4th meal: Chicken, rice and vegies.
5th meal: Pre-workout shake (45g protein, 40g multidextrin).
During training: 10g creatine, 5g arginine alpha keto-gluterate, 10g glutamine, 3g acetyl L-carnitine mixed in 600ml of water.
6th meal: Post-workout shake (50g protein, 40-100g multidextrin, 5g glutamine).
7th meal: Fish and lettuce.
8th meal: Maybe a protein drink before bed or middle of the night if I’m hungry or just 5g of glutamine and 5g arginine in it’s place.
Competition History
2007: IFBB Australian heavyweights 2nd
2007: IFBB QLD heavyweights 1st
2006: IFBB Australian heavyweights 3rd
2004: NABBA QLD class 2 1st
2003: IFBB QLD heavyweights 2nd
2002: IFBB QLD light heavyweights 1st
2000: IFBB Gold Coast light heavyweights 1st
Goals (Future Plans and Career Expectations)
> To produce my training dvd’s and books for the beginner and intermediate trainers. I want to provide them with all the information they need to achieve their individual goals.
> Motivational and educational seminars.
> To build a life and business around the health and fitness industry and live that for the rest of my life.
Best Advice (Fitness, Health and Training)
Make health and fitness an everyday part of your life and see how it makes your life a vibrant and happy place.
Consistency is a must.
A healthy body is a strong body that will respond to the training you put it through much better than an unhealthy body.
Live life to the fullest and never ever give up on your dreams.
Supplements Used
Upon waking/pre-cardio: 5-10g GEN-TEC NUTRITION glutamine (to help preserve muscle tissue during my cardio, immune system, brain function, gut function).
3g GEN-TEC NUTRITION Acetyl L-Carnitine ((fat burning, energy production, brain function, nerve function).
10ml of GEN-TEC NUTRITION Thermo Fuel (to promote fat loss, to promote a feeling of well being and to boost energy levels).
Q10 (to increase the efficiency of energy production within the muscle cells)
Vit C (boost immune system, fight free radicals, can also help in the fat burning process)
Immediately after cardio: 5g GEN-TEC NUTRITION Glutamine (to help promote recovery and prevent muscle loss while I’m preparing my breakfast, immune system, brain function, gut function)
4-5g GEN-TEC NUTRITION Arginine Alpha-Ketogluterate (to help promote recovery and prevent muscle loss while I’m preparing breakfast)
With breakfast: Mutli-vitamin (to provide my body with any vitamins or minerals my diet might be lacking)
Fish oil (to provide my body with essential fatty acids)
Inner health (to provide my body with healthy bacteria to keep my stomach in healthy working order)
45-60 minutes before training: Protein drink;
GEN-TEC NUTRITION protein powder (45g protein) (muscle building food)
40g GEN-TEC NUTRITION Pure Carbs (multidextrin) (energy for training)
Q10 (to increase the efficiency of energy production within the muscle cells)
During training: 600ml of water with;
10g GEN-TEC NUTRITION Creatine (energy for training, strength, muscle building)
10g GEN-TEC NUTRITION Glutamine (muscle building, immune system, brain function, gut function)
4-5g GEN-TEC NUTRITION Arginine Alpha-Ketogluterate (muscle building, muscle pumps)
3-4g 4-5g GEN-TEC NUTRITION Acetyl L-carnitine (fat burning, energy production, brain function, nerve function)
Immediately after training: Protein drink;
GEN-TEC NUTRITION protein powder (50g protein) (muscle building food)
40-100g GEN-TEC NUTRITION Pure Carbs (multidextrin) (recovery, muscle glycogen replenishment)
5g GEN-TEC NUTRITION Glutamine (muscle building, immune system, brain function, gut function)
Before bed or middle of the night:
Maybe a protein drink before bed or middle of the night if I’m hungry;
GEN-TEC NUTRITION protein powder (45g protein) (muscle building food)
or
5g GEN-TEC NUTRITION Glutamine (muscle building, immune system, brain function, gut function)
4-5g GEN-TEC NUTRITION Arginine Alpha-Ketogluterate (promote growth hormone production, muscle building)
In it’s place if not overly hungry
My Preferred Supplements (buy online)
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Gen Tec : L-Glutamine
5-10g Upon waking/pre-cardio to help preserve muscle tissue during my cardio, immune system, brain function, gut function.
5g Immediately after cardio to help promote recovery and prevent muscle loss while I’m preparing my breakfast, immune system, brain function, gut function.
10g During training for muscle building, immune system, brain function, gut function.
5g Immediately after training for muscle building, immune system, brain function, gut function. . . . buy online
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Gen Tec : Ultimate Thermo Fuel
10ml to promote fat loss, to promote a feeling of well being and to boost energy levels. . . . buy online
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Musashi : Co-Enzyme Q10 Capsules
To increase the efficiency of energy production within the muscle cells . . . buy online
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Gen Tec : Pure Carbs
40g 45-60 minutes before training for energy for training.
40-100g Immediately after training for recovery, muscle glycogen replenishment. . . . buy online
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Gen Tec : Micronised Creatine Monohydrate
10g During training for energy for training, strength, muscle building.
. . . buy online
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athlete gallery : David Rylah
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