My names Tristan I've been with ASN for 7 years. It all started back in 2008 when I was working part time in our ASN Richmond store. After 6 months I moved up to the Gold Coast to manage the ASN Mermaid Beach store. 2 years later I opened up my first ASN store in Robina with my Twin Brother Jarrod. Since then I have opened up 4 more stores (ASN Mooloolaba, ASN Toowoomba, ASN Gladstone, ASN Rockhampton) with my business partners Ben and Joel. Health and Fitness is my passion, especially bodybuilding and I have competed 13 times over the space of 7 years. I find it gives me discipline, drive and a purpose to my training and nutrition. I recently got engaged to my amazing fiance Carmelle, and am building a new house in the Gold Coast and life couldn't be much better. I am currently aiming to compete in September 2016 in the INBA Qld titles, and aim to go for my pro card and really push my body to the limits. I love ASN, and helping individuals on a daily basis, educating them on food, training and of course correct supplementation.
CURRENT FITNESS/HEALTH GOALS
As mentioned above my goal this year is to compete in September in the INBA QLD titles, and then over in Bali for the pro qualifier 4 weeks later. I aim to compete at 77kg at 4% body fat, and am confidant I can get there.
NUTRITION (EXAMPLE OF MY CURRENT DIET)
Breakfast - 100g uncooked oats, 1 scoop Evolve Natural WPI, 1 x banana,1 x scoop green machine, 4 x nutralife fish oils, 2 x vitabolic multivitamin tabs Mid morning - 8 rice cakes with 50g avocado and 100g cooked chicken Lunch - 100g cooked chicken, 100g zucchini, 30g almonds Mid afternoon - 100g chobani yogurt, 1 scoop evolve 3 Whey Pre training (hour and a half before) - 100g cooked chicken, 300g cooked brown rice During training - 1 scoop Evolve damage control, 1 scoop Evolve maltodextrin Post workout - 2 scoops Evolve Anabolic Injection, 5g Evolve L Glutamine, 2g Vit C, 1 scoop GenTec EAA Dinner - 150g cooked scotch fillet steak, 300g cooked sweet potato, 100g green veggies Before bed - 3 scoops gen tec Casein Custard 10 mins before bed - 3 x ZMA capsules and 5g Evolve L glutamine
TRAINING (CURRENT TRAINING)
My training varies all the time, as I work in 4 week blocks and mixture of strength, hypertrophy and high rep. At the moment i'm following a 4 day a week program that looks like this:
Day 1 - Incline bench press, Incline DB press, Bench Press, Dumbell fly, Tricep pushdown, rope pushdown, overhead cable tricep extension, DB kickback
Day 2 - Deadlift, bent over barbell row, one arm dumbell row, leg extension, leg curl, Barbell lunge
Day 3 - Dumbell shoulder press, lateral raise, dumbell front raise, rear lateral raise, barbell shrug, dumbell curl, dumbell hammer curl, dumbell concentration curl
Day 4 - Squat, leg press, squat lock out, glute ham raise, calf raise, seated calf raise
CURRENT SUPPLEMENT STACK (INCLUDING"WHEN" YOU TAKE THEM)
Morning - 4 x fish oils, 2 x vitabolic multi, 1 x scoop green machine
Pre training - Recon Ambush, 1 teaspoon Evolve creatine, 1/2 teaspoon Gentec Beta alanine
During training - 1 scoop evolve maltodextrin, 1 scoop evolve damage control
After training - 2 scoops Evolve anabolic injection, 1 teaspoon evolve l glutamine
With my breakfast - 1 x scoop Evolve natural WPI
Before bed - 3 x ZMA capsules
2008 - INBA Mr Junior Victoria, ANB Mr Junior Victoria, INBA Mr Junior Australia
2009 - INBA Mr Intermediate QLD, INBA Mr intermediate Australia, ANB under 80's 1st place
2011 - ANB Mr Newcastle, INBA Class 1 1st place, ANB under 80's 1st place, 4th place INBA Class 1 Mr Australia titles
2013 - INBA class 1 and under 77kg 1st place, INBA Mr Brisbane overall male winner, ANB Asia pacific titles 3rd place
FAVOURITE INSPRING QUOTE
"Pain is temporary, quitting lasts forever"