Quick Bio:
Height: 5’7″ - 170 cm
Contest Weight: 197 lbs - 89 kg
Off-Season Weight: 230 lbs - 104 kg
Location: Southern Maryland, United States
How did you get started with bodybuilding?
Back in 2011 I was approached by a local bodybuilder who asked if I competed. At that time I had no interest in competing and trained just because it was something I had always done. After being approached I gave the sport some consideration as I’ve been an athlete my entire life. I played football since the age of 6 and wrestled in college. Anyway, after giving it some thought I figured I’d attend a local show in MD, after watching the show I couldn’t stop thinking about how impressive one bodybuilder was! That bodybuilder is now IFBB PRO Aaron Clark and a personal friend of mine who won the overall at that show! After that I said I’m all in and started training for a show which unfortunately I pulled out from 4 weeks before the show because I really had no idea what I was doing when it came to nutrition and diet.
I had listened to about 5 people to many and it mentally had me all over the place haha!! About a year later I said I’m doing this and hired a coach which led me to my first show in 2013!
What keeps you motivated?
I get most of my motivation from my girlfriend Amanda Gable and my family! I have always been a very driven person and I love to inspire other people. So with that said motivating others as well as inspiring others is what really keeps me motivated.
What is your current workout routine?
My training splits aren’t always set in stone but I always try to keep leg and back days separate by like 2-3 days. Typically I’ll do legs or back on a Monday and a Thursday to keep them separated. Chest arms and shoulders are filled in during the other days in no particular order.
With chest and shoulders I also keep a day or two apart from each other so I can get the best results out of those muscles.
If you had to choose only 3 exercises, what would they be and why?
1. Squats all around best exercise for leg size and strength. Exercise 2 would be overhead dumbbell shoulder press because I have always loved training shoulders. And 3 would be pull ups because you can never go wrong with a pull up as it is a staple in back training!
Competition history:
- 2013 Baltimore Jay Cutler Classic
- 2014 Virgina State Max Muscle
- 2014 Mid Atlantic Championship
- 2014 New Jersey East Coast Championship
- 2015 Jr. USAs (May 30)
1st place Open Light Heavyweight
1st place Novice Heavyweight
Overall Novice winner
1st place Light Heavyweight
1st place Light Heavyweight
3rd place Light Heavyweight
What is your favourite form of cardio?
A bodybuilder doesn’t enjoy cardio at all haha but the cardio form I use is the Stair Master!
What is your diet like?
Off season dieting. My off season diet consist of 5/6 meals a day roughly sometimes 1 more meal sometimes 1 less meal. All my meals are high in protein portions as well as carbs but they fluctuate like fats depending on the day. I try to have 1 cheat meal a day to keep my sanity. My cheat meals aren’t always something that bad but they are just not typically on my actual meal plan.
Pre contest diet. My pre contest diet changes or has changed for each show I’ve done. It really depends on how I look and how far out we start prepping for a contest. But mostly it’s a carb cycling style diet and my proteins are always high, fats are extremely low and carbs go up and down depending on the training day.
What supplements do you use?
USPlabs products
- Compound 20
- EpiBurn
- OxyElite Protein
- Modern BCAAs
- Amino Lift
- Jack3db
Facebook: Anthony Thomas
Instagram: anthony_traps
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