Guide-to-Aesthetics-Jeff-Seid

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COMPLETE LIFE-CHANGING BODYBUILDING AND LIFESTYLE GUIDE
JEFF SEID
160+ 
PAGES
GUIDE TO GUIDE TO 
AESTHETICSAESTHETICS
 If you are new to the world of Jeff Seid 
 Welcome!
GUIDE TO
AESTHETICS
1
2
TO MY SOCIAL 
MEDIA FOLLOWERS
You are incredible. My numbers are trending, way past a 
million, heading to two and it feels great to be closing in 
on my personal goals. But know this: none of this would 
have been possible without your support. So, thank you.
TThe intention of this book is to share everything I’ve 
learned on my journey to aesthetics. I’ll be covering my 
top training tips to my recommendations of supplements 
and vitamins, as well as all the basics necessary to 
maintain a healthy lifestyle.
ItIt may come as a surprise the further in this book that 
food/nutrition is equally important as physical exertion in 
creating an aesthetic physique. All that work in the gym is 
only 50% of the battle. Diet/nutrition info is discussed 
rather extensively later in this book; so do not worry if 
nutrition isn’t a key component in your fitness knowledge. 
I’ll be covering everything.
II have also included personal and insider tips from other 
trainers, athletes, basically anybody who has something 
that works, but mostly what has worked best for me, in 
achieving my physique. 
3
4
BRANCH OF
PHILOSOPHY
At the heart of all this information is my personal 
practice concerned with the nature and appreciation 
of beauty and artistic taste, especially in the human 
body. For me, this is the most basic statement about 
aesthetics. 
My commitment to develop my body also extends to developing myself as a 
person. The real reason behind why I wrote this book for you to have your own, 
personal guide to help you in creating your own aesthetic life. 
Why else would you be reading a 
book about me unless you are 
curious about where I came from 
and the choices I’ve made to get 
where I am today? How is it possible 
to go from an average teenager, to 
my life today? Well, this is it, my 
storstory, in words and pictures, which I 
have personally written for you. 
Kent, Washington is a suburb of 
Seattle and, let’s just say, although it 
may not be the nicest city in Ameri-
ca, I wouldn’t change my upbringing 
by an instant. I have no complaints 
about Kent and as hometowns go, I 
have only good memories. My family 
maymay be far from normal, but I 
couldn’t love them anymore. My 
parents are still together and I have 
two sisters.
Our family life revolved around sports, camping/hiking and spending some of 
the best moments of our lives together. Kent also offered plenty of opportunities 
to develop my athletic abilities, which helped mold me into the individual I am 
today. It started when I was 3 years old. 
MyMy parents enrolled me in every sport they could sign me up for at this young 
age - teams for baseball, swimming, soccer. I was on my way from a very, very 
early age and born with amazing genetics and a gift for sports. The biggest and 
most important influence in my life has been my parents. No doubt. Much of my 
success in life is credited to my parents; they’re the ones who pushed me to 
become who I am today.
5
BEFORE 
GROWING UP
My mom and dad made sure the basics 
of good sportsmanship came first. But 
my father, particularly and especially, 
taught me how to play competitively as 
well. His favorite saying that he instilled 
in me was “no regrets”. For a young 
boy, to understand good sportsman-
shipship and also develop the drive to com-
pete was a crucial lesson, and one I was 
lucky to get early on. Thanks, Dad.
The examples of good sportsmanship 
weren’t just for me – for my dad was 
always the baseball team coach teach-
ing my friends and I the same life morals 
we carry on to this day. He coached 
every season, and damn was it fun! He 
was also a great leader who believed in 
winningwinning, as our stats proved. 
everyone would hang around the field 
watching the team practice. All the 
neighborhood kids were there, outside, 
running around, being active. Just 
having fun, goofing off. Some of my 
strongest friendships were formed 
during those baseball seasons and they 
arare especially sweet because our teams 
were undefeated for multiple seasons. 
Whatever team I was on, I had fun but I 
always played very competitively. I’ve 
often wondered why some people 
participate in sports but don’t have a 
desire to win or even do their best. So 
thethere are two things you now know 
about me for sure – I play to win (and 
did even back then) and I try my best. 
No matter what, I try my very best. 
To me, if you don’t play to win, you 
have the wrong mentality. 
In my mind, if I ever sense any 
doubt, I tell that voice in my head:
6
If you grow up with this mind set 
for sports, you can use it very 
successfully in your day-to-day 
life, too. It works especially well 
with career challenges and 
reflects on your life in general. 
So always try your best and go 
for the winfor the win.
NO REGRETS
DURING SUMMER
SPORTSMANSHIP PLAY TO WIN
“HISTORY IS ALWAYS
 WRITTEN BY WINNERS.”
“2ND PLACE IS THE FIRST
 LOSER”
7
THE 
BEGINNING
As I said, I was athletic, very early on, so when I started running track 
at age 9, I had already played on teams in various sports for six years. 
When I was 11, however, two events changed my life forever.
I was only 11 when I got 
my first weight set and 
began my wrestling 
career. Little did I know 
but that year would be 
a huge turning point, 
one that continues to 
mamake my life possible 
today. 
Like most boys my age, I found the other hours easily spent on video 
games, RuneScape (my personal fav) in particular. I no lifed this game 
for about 6 years. Logging in 360 days within those 6 years. This skill 
set is definitely different compared to sports, but in a way it requires 
the same mentality and is fun and can be a real challenge, unless you 
bot lol.
8
WRESTLING
 WEIGHTS&
LOOKING BACK
IT WAS AMAZING!
I WAS ALWAYS A VERY ACTIVE KID, 
PLAYING FOOTBALL WITH MY FRIENDS AND 
SPENDING EVERY POSSIBLE HOUR OUTDOORS.
SUPPORT
MOTIVATION
COMMITMENT
I was a big kid even then and my parents could see I 
needed a sport where my physical prowess could 
develop in a healthy way. So they decided to get me 
involved in wrestling.
After researching local wrestling clubs, my mom found the perfect team - Kent 
Cougars. Their first practice was scheduled in just a couple of weeks. 
At first I thought wrestling was fighting, sort of like WWE. I had no idea this was 
the oldest sport in the world. It is also, in my opinion, one of the greatest sports 
of all time. When I first started wrestling it was like a foreign game to me. 
Growing up, I was always trying to brawl, be a tough kid, and use my strength to 
win. 
9
became integrated into 
every part of our family 
life; old friends, neigh-
bors, strangers, pretty 
much everybody in 
town had something to 
say about how I was a 
nnatural at the sport and 
keep up with it. 
to an up and coming young man because those are the 
people who know where you come from and the real 
you.
I was just approaching that age where I only wanted to hangout with 
friends/girls, get in trouble, waste more of my life leveling up my 
RuneScape account and play my X-Box. But my parents pushed me. 
They made me go to every practice. 
10
AS MY WRESTLING
COMMITMENTS
 
HONESTLY, AT FIRST I HATED WRESTLING.
But ultimately technique 
wins out. It can be as 
tough mentally as physi-
cally. For certain, there is 
an art to it.
WRESTLING
TAUGHT ME HOW
A SPORT CAN USE
STRENGTH AND 
SPEED
HAVING THE SUPPORT 
OF YOUR HOMETOWN 
MEANS EVERYTHING
This is probably the time my obsession really started. After wrestling 
for a couple months, I decided I needed to take everything to the next 
level. It was around the holidays when I made my bold announcement.
 I got a basic weight set: couple dumb bells;25 lbs. bar, and about 60 
lbs. worth of weights. My parents were also nice enough to even get 
me my first workout book, ‘working out for dummies’. 
 
11
OBSESSION
I WANTED A SET OF WEIGHTS FOR
CHRISTMAS.
II spent all my free time in my room, 
doing endless curls with my dumbbells; 
shoulder pressing my barbell; body 
weight exercises and basic movements. 
The workout book was great and I 
quickly went on to use whatever I could 
learn from other books or from online 
resresearch. 
I would add them to my training regime 
but I continued to consistently do basic 
exercises with my weight set, pushups, 
pull-ups, crunches, etc., always strength-
ening my core and trying to improve my 
athletic ability. 
Every weekend, another tournament 
somewhere in the states, traveling 
across the country just to compete.
YYou might think I’d be rebellious at this 
predictable age. But the truth is, I knew I 
had “it”. Whatever it takes to win – and 
win big – I knew even then I could 
compete and not just hold my own, but 
dominate. 
from all this support was that my 
dad would record every single 
wrestling match, throughout my 
entire life. Our tradition was to go 
back home (or back in the 
bleachers), and figure out how to 
improve my technique. Hundreds 
andand hundreds of matches recorded, 
each match studied to figure out 
how to perfect my technique.
We watched the tapes together, 
critiqued myself, and practiced 
what I needed to do to become the 
best. It wasn’t long before I was 
winning every match, becoming the 
dark horse in every tournament and 
stunning the crowds with dramatic 
upsetsupsets.
My father and I went to so many 
tournaments, 
every weekend another tourna-
ment, and with all that traveling and 
competing,
They were by my side at every 
practice, every tournament: my 
family was always there with me, 
supporting me.
WHEN I 
FIRST GOT 
THE WEIGHT SET
AS I DISCOVERED 
NEW THINGS 
I FELT IT WAS IN MY 
BLOOD TO WIN.
ONE GREAT BENEFIT
I’LL ALWAYS BE 
THANKFUL FOR THE 
OPPORTUNITIES 
MY PARENTS HELPED
CREATE FOR ME 12
Mostly, though, it was my need to improve, to be the best version of 
myself that enabled me to transform into a true champion. For that to 
happen, I had to dedicate myself to this goal and train and train and 
train to become the best. 
 
13
IMPROVE&
TRANSFORM
before I was one of the best wrestlers in 
the country. My sheer dedication: the 
blood, the sweat and, yes, even some 
tears were all worth it. 
II was a champion. It feels great to say I 
transformed myself. If you are reading 
this, it is also within your power. You just 
have to want it and work for it. Every 
day.
ByBy the time I was ready to enter high 
school, I could look back at all my 
accomplishments. They were reflected 
in the team records and school champi-
onships from my middle school, Meeker, 
where I had broken multiple individual 
school records. Football, wrestling, and 
ttrack.
As I was getting attention for my sports 
abilities, it was also tough to stay out of 
trouble. The usual stuff – always getting 
suspended for fighting, vandalizing 
schools, spray-painting building, drug 
dealing, shoplifting, etc. Probably just 
like most high school boys across Ameri-
caca, you name it, my friends and I did it. 
I’m not proud of myself but I knew I was 
a good kid at heart and we were just 
messing around, more bored than bad. 
is because I was very lucky to have 
parents who pushed me back onto 
the path to success whenever I stag-
gered off or in another direction. 
You might be saying – enough 
already about the parents – yet 
many young adults who also have a 
talent or a potential for greatness, 
don’t have adults to guide them. 
ShouldShould that be your situation I 
would advise you open your eyes, 
look around and see if you can find 
a substitute role model until you are 
grown up enough to figure out how 
to guide yourself. 
14
IT TOOK ONLY A COUPLE 
YEARS OF WRESTLING
HOWEVER, THE ONLY 
REASON YOU ARE
READING THIS 
ONE THING I WANT 
YOU TO TAKE FROM 
THIS CHAPTER IS 
LISTEN TO YOUR 
PARENTS AND
GAURDIANS. YOU 
MMAY NOT THINK IT 
AT THE TIME, BUT 
THEY TRULY WANT 
WHAT’S BEST
FOR YOU.
I ATE, BREATHED AND LIVED
SPORTS.
THE BLOOD
SWEAT&TEARS
As I started high school I had already built one of the most aesthetic 
physiques in the state and was a force to be reckoned with on any playing 
field. It may sound arrogant but I figured high school would be a 
cakewalk. I was excited, ecstatic even.
 
15
LIFE 
UNEXPECTED
16
I also started to understand the 
burning hunger in me, the desire 
for more. 
SPORTS
MIND & BODY DEVELOPMENT
I WAS MAKING FRIENDS 
WITH A NEW CROWD OF PEOPLE 
MY
BURNING 
HUNGER
were pretty much year-round for me at this 
point and football practice had already 
started that summer. At the same time I was 
doing my summer wrestling and, of course, 
weight lifting. 
By now, I was following a solid 5-day split and was developing a basic 
understanding of mind muscle connection and realizing what was needed for 
muscle hypertrophy. Weight lifting wise, my knowledge was a hundred times 
what it had been. My nutrition was also good and my training was the best it 
had ever been at that point. Everything was on track; all that hard work was 
paying off. 
from various nearby schools and different 
teams. There were a lot of new girls and a 
whole new level of sports competition. High 
school was going to be fun.
and I believe this is the basic motivation behind 
my success, what pushed me forward, I am 
always hungry. 
ONE THING I KNOW IS
THAT I’VE NEVER TRULY
FELT SATISFIED. I STRIVE
FOR MORE, ALWAYS. 
WRESTLING 2010 
Like all high school athletes, my eye was 
always on the prize – athletic scholar-
ships to cover college tuition and play-
ing at the next level. It was the next step 
and everything during those following 
four years had been planned out in my 
head, I had a game plan of what I 
needed to do to present myself to the 
best colleges and earn myself a scholar-
ship to a top D-1 school.
Freshman year started off great. I was 
captain of the football team, playing 
running back and outside linebacker 
and we had a winning season. Football 
has always been one of my favorite 
sports and it was especially fun (not to 
mention challenging) to match up 
againstagainst a whole new division of kids and 
compete against a whole new level of 
talent. 
After football season, it was wrestling 
season. Although I was only a freshman, 
I had four years of experience behind 
me. My experience and skill set put me 
way above my age group – all the way 
up to the level of Wrestler of the Year.
As a 14 year old freshman!
17
 NEXT
STEP
GAME PLAN
18
THEN, TRACK.
AS I STARTED SENIOR YEAR
Breaking multiple school records and making it to state every year. 
Wrestling, football and track kept me busy freshman, sophomore, and junior 
year. Each sport, every season, it seemed to go by in a blur, right up until 
beginning of senior year. I can sit down and list all of the many awards from 
those years, show all of my trophies and medals but to sum it all up I was a fierce 
competitor as well as a team player and leader.
I was already talking to a couple D-1 
schools about potential scholarships 
for a position on the teams as outside 
linebacker. It felt like I couldn’t lose. 
As I said, my entire future was based 
on getting college paid for by a 
sports scholarship. Clearly I was on 
thethe right path to accomplishing this 
far-reaching goal. 
I WAS TEAM CAPTAIN AND THE ONLY PLAYER 
TO MAKE IT TO STATE THAT YEAR.
Everything took a turn for the worst as I started my senior year and my last 
football season began. 
It was the first game of the season and we were dominating. I was leading 
the game in tackles/tackles for loss and was feeling confident going into 
that season.
It was just a couple minutes into the 4th quarter and my life, essentially as I 
knew it, ended. 
 
19
LIFE 
HAPPENSAsAs I dove for a tackle, wrapping my arms 
around the ball carrier. I took him down 
for the tackle but in that same split 
second, one of my teammates dove for 
the tackle as well. With his head down, 
he was flying blind with no idea where he 
might land. 
HeHe landed a shoulder tackle into my 
extended left knee. His weight bent my 
knee in an unnatural position as I heard a 
“pop”. At first I had no idea what had just 
happened. My leg felt a little unstable, 
but I was able to limp off the field. The 
team doctors took a look at me and said I 
waswas going to have to sit out for the rest of 
the game.
I was yelling, telling anyone who 
would listen I was fine and ready to 
hop back in. “My team needs me” I 
said over and over, and they said 
“no” over and over. 
I was still optimistic everything 
would be okay but after about a 
week, my knee still wasn’t any better. 
It was pretty swollen and just didn’t 
feel right. So my parents and I did 
some research and found the best 
doctor for this type of injury. 
I had to sit out the remainder of the 
game. I was still optimistic everything 
would be okay but after about a 
week, my knee still wasn’t any better. 
It was pretty swollen and just didn’t 
feel right. So my parents and I did 
some research and found the best 
doctor for this type odoctor for this type of injury.
After some tests and some poking 
around the knee, it took the top 
doctor only a couple of minutes to 
break the horrible news. 
IT HAPPENED
ON THE NEXT 
PLAY
UNFORTUNATELY
FOR ME
I HAD TO SIT OUT 
THE REMAINDER OF
THE GAME
I HAD TORN MY ACL
MY LEFT KNEE WOULD
NEED SURGERY
AS YOU MIGHT EXPECT
“MY TEAM NEEDS ME!”
20
ANGER
REGRET
&SORROW
The doctor went on to say this was the only choice if I ever wanted my knee 
back to normal. And, if surgery wasn’t bad enough, I was told my senior 
football season was over. My last, and most important year.
I was still listening to the horrid news as I felt my whole sports career flash 
before my eyes – wasted - just like that. I turned to my father and we locked 
eyes. Anger, regret, sorrow – it was a tough moment.
21
I had no idea what do to. The emotions I 
felt were beyond anything I had experi-
enced up until that point. I’ll be honest - 
what came next was ugly - I fell into a 
real dark depression.
Each day I fell deeper and deeper into a 
hole inside of me that seemed bottom-
less. I am very grateful it was not more 
than a few weeks until the surgery was 
actually performed. Everything went 
well. Perfectly.
It was four times a week, with rigorous 
exercises that my physical therapist 
created. I also did my own workout 
every night and whatever other therapy 
was recommended or that I thought 
could speed up the recovery process. 
Secretly I told myself that if I pushed 
hahard enough, I could recover in time to 
return for whatever remained of my 
senior wrestling season. 
I was truly at an all time low during these 
weeks but I continued to go to the gym. 
It didn’t matter that I was on crutches or 
that I couldn’t place any weight on my 
left leg, I still went to the gym every day. 
After surgery for everything to be 
back on track and wrestling the end 
of my senior year was an actual 
possibility. 
AtAt this point the results from rehab 
were working - I had full rotation in 
my knee; it looked like I was going 
to be able to compete in my senior 
year of wrestling after all. 
II began to feel good about myself 
again. A glimmer of hope appeared 
when it still seemed possible that I 
could be awarded enough scholar-
ship money for schooling to be paid 
for and, as important to me, com-
peting and playing sports at the 
next level. Everything was slowly 
getting back to normal. By now it 
was late basketball season, we were 
in class playing a game, and I went 
up for a rebound. 
I leapt up and came down on – yupp 
you guessed it - my left leg. All my 
weight jammed down on my bad 
knee. It didn’t take much for me to 
know I had re-torn my ACL. 
22
MY HEART FELT RIPPED
FROM MY CHEST
IT TOOK A SOLID 
COUPLE MONTHS 
FOR ME, THE GYM 
WAS THE ONE AND 
ONLY PLACE I COULD 
FORGET ABOUT ALL
MY PROBLEMS AND
JUST FEEL LIKE MY
OLD SELFOLD SELF AGAIN
REHAB
THE DEPRESSION 
WAS LIFTING
About a month after my second ACL tear, a woman at the gym, who had 
noticed my physique, and had seen me working out, approached me. 
She introduced herself, her name was Tanji Johnson, and she ran her own 
bodybuilding competition – The Tanji Johnson Vancouver Natural. She 
asked if I was interested in competing.
PPeople often would come up to me at the gym commenting on my phy-
sique, so I had enough poise to tell her I would consider what she said 
even though I had no real idea of what she was talking about. 
He confirmed I had fully torn my 
ACL again. The doctor scheduled 
a repeat surgery for the following 
week. 
II decided to hold off on surgery 
until after my high school gradua-
tion. I wouldn’t have been able to 
play sports anyway, so it didn’t 
make sense to go through the 
surgery and spend what remained 
of senior year on crutches and 
livingliving life as a cripple. I just kept to 
my workout schedule, hitting the 
gym.
23
MEN’S
PHYSIQUE
People often would come up to me at 
the gym commenting on my physique, 
so I had enough poise to tell her I would 
consider what she said even though I 
had no real idea of what she was talking 
about. 
II went right home after my workout and 
started doing research - exactly what 
was this “Men’s Physique”? I didn’t 
know, nor could I have predicted, this 
was the beginning of a whole new chap-
ter in my life.
During this decision making process, I 
thought about the six years I had already 
put into working out and developing my 
physique.
Lots of people are lucky and find them selves at the right place at the right time 
but I have found that this is only the case when they have done the right 
preparation. Take advantage of every opportunity. 
Doing more research online, I soon 
discovered the ‘fitness realm’. I 
began posting on the bodybuild-
ing.com forums and entered myself 
into the transformation of the 
month contest. I won and thus 
brought some attention from the 
bodybuilding community to myselfbodybuilding community to myself.
I started learning more of the indus-
try and was watching YouTube 
videos and learning of legends in 
the industry – I already had my idol 
Arnold Schwarzenegger but I 
learned of other legends in the 
industry as well. This was a whole 
new world to menew world to me, and I loved it. 
Pretty soon people online were 
commenting on my body, questions 
about my training, my journey and 
from there, things just took off. Sud-
denly there was momentum and a 
sense of excitement. I was ready for 
this competition. 
24
MEN’S PHYSIQUE
RECOGNITION
FITNESS REALM
& BODYBUILDING
I DECIDED 
TO COMPETE.
WE ONLY GET ONE LIFE TO LIVE, BUT 
IF YOU LIVE IT RIGHT, ONE IS ENOUGH
NEW CHAPTER
IN MY LIFE
It had never dawned on me before, 
but maybe I could do something with 
the body I had created.
Once the decision was made to compete, I started prepping for the show. 
As much as sports had been an all-consuming part of my life, bodybuild-
ing now took over. Even with the information available on the Internet, I 
still had a lot to learn. 
 
25
 
END OF
BEGINNING
HeHe gave word to my spirit – the aesthetic 
lifestyle. I had always been into staying 
lean year-round, tanning and partying, 
living life to the fullest, not caring about 
what others thought of me. This was how 
I had always lived, but Zyzz was the one 
who gave me a word to describe the 
wayway I lived my life. The Aesthetic 
Lifestyle. 
practicing my posing, eating super 
clean, and training the hardest I had ever 
in my life. All too soon it was the night 
before the competition. I shaved my 
entire body (at the time, I thought it was 
the weirdest thing ever), applied my 
competition tan and was ready to go.
VVancouverwas a 3-hour drive from my 
home; my dad drove us there the morn-
ing of the competition. 
I had read and was told that dehydration 
gives the desired dry, vascular look for 
the stage. Still, to this day, I remember 
my breakfast from that morning. 
Pancakes and steak, loads of syrup, and 
no water. I was hoping for my veins to 
pop and give me that dry, vascular look I 
had seen in pictuhad seen in pictures.
It was time to register for the event. 
The first thing I noticed at check-in 
was the number of tan, attractive 
people. I was surrounded by 
beauty and health and fitness and it 
felt pretty wild. It was the first time I 
was ever in the same room with so 
manymany people with the same-shared 
interests and goals.
I started talking with some bikini 
competitors and my dad and I 
ended up going back to their hotel 
room to hang out with until time for 
the competition. 
THEN I 
STUMBLED UPON 
THE LEGEND ZYZZ
YOU LIVE AND LEARN 
FROM MISTAKES, 
DEFINITELY WOULDN’T
RECOMMENT THIS STYLE
OF PREPPING NOW
I LOVED THE PREP 
AS SOON 
AS WE ARRIVED
26
As he drove us back to the competition, I realized I had no idea of what to expect, 
this was all a completely new game to me, and I kind of just went with the flow of 
things. 
I got my pump on, joked around with some bikini competitors backstage and 
when it was my time to enter the stage, I did. I felt pretty confident going in front 
of the audience and ended up winning my height class.
I WAS ECSTATIC! 
27
FLOW
OF THINGS
28
After judging was done, the five 
of us were told to stand to the 
side. The final winner was going 
to be announced. The next few 
seconds felt like a lifetime. The 
crowd was silent. Then they said it. 
ALL THAT HARD WORK HAD PAID OFF
Then, I heard the intercom announce time for the Overall round. There were 
four other Class winners and we all walked onto the stage. Head to Head - We 
battled it out for the Overall. 
There were more than 60+ competitors total in the Men’s physique category of 
the Vancouver show. I was the youngest by far, 17 years old, and many of the 
competitors were men twice my age. I won’t lie – the competition was fierce; 
these were some of the best physiques in the Pacific Northwest.
The crowd roared. I congratulated my fellow competitors and moved to the 
middle of the stage. It felt like a dream, it seemed to good to be true. 
Two pretty hot chicks walked out with my trophy and sword and awarded them 
to me. I held the sword up, high up,in celebration. Finally, after so many months 
of falling into depression, I felt like myself again. You’ve heard it a million times 
- everything happens for a reason. In this instance, truer words couldn’t be 
spoken. 
“THE OVERALL 
WINNER OF THE 2012
VANCOUVER NATURAL
JEFF SEID!”
After the Vancouver victory, I still needed surgery, had high school to finish, 
prom and many hours to log into the gym to get myself back to my former glory. 
In early May 2012 I posted my first video to YouTube. The footage was shot 
right before my 2nd ACL surgery and I used the downtime to edit the video. I 
got noticed right away and my name became known in the fitness industry. 
Things went quickly from there.
 29
GOING
FORWARD
My birthday is in June so within a few 
days I graduated from high school, 
turned 18, and flew to Miami the day 
after my graduation. Why Miami? I had 
no real idea. But there was sun and sand 
and parties every night. It was time for a 
change from the typical Washington 
weweather I had grown up with. Plus some 
of the best photographers in the industry 
were located in Miami and some more 
competitions to compete in. 
I started posting vids regularly. Then, I was able to elevate my image by working with 
photographer Luis Rafael. This was the time I did my infamous Spartan shoot. Once 
these pictures flooded the Internet, my name grew and immediately I was the talk of 
the fitness industry. 
TThe timing was ideal because the Southern States Championships was happening at 
the same time. I was the youngest entrant among 100 competitors. And although by 
far the youngest, I ended up winning the overall and beating out men who had dedi-
cated their lives for that very competition.
30
MIAMI
USING FLORIDA AS MY BASE 
during this Florida stay was I found a great mentor, John Daly. He showed me the ins 
and outs of the fitness business and by the time I left Florida, I was ready to conquer 
the fitness industry. 
THE OTHER THING THAT HAPPENED 
31
First thing on my career agenda was getting my IFBB pro card. The biggest qualifying 
show of the year was going on in exactly one month in Las Vegas, winning this show 
would secure my goal as being the youngest IFBB pro of all time. It seemed like the 
right time to leave Miami anyway and competing in this show was perfect timing. 
When I calmed down, I talked to the judges, objecting to what I believed was a bad 
call, politically motivated.
The judges didn’t disagree. They told me I had to pay my dues before getting my pro 
card. There is a whole system in place, I found out, but the bottom line - I would need 
to spend a chunk of money flying and competing in shows across the country in order 
to climb the ladder and attain pro status.
After the bad experience in Vegas, I just 
kept going. I got a job as a personal 
trainer at David Barton Gym in Bellevue 
and continued to post YouTube videos 
while my following kept growing 
exponentially. Everything was right on 
track.
TThe following year I was traveling to 
England to attend my first fitness Expo 
– Body Power. I was working with 
GymShark at that time and this was a 
great chance to learn more about the 
fitness business, especially how things 
work internationally.
All too soon I was back in Washington, 
with one week to prepare for Nationals. 
My dad and I flew to Chicago on my 
19th birthday – June 12, 2013. It had 
been just over a year since I had 
finished high school and gone to 
Miami.
NNationals have 6 different height 
classes and this year there were 
approximately 120 competitors. 
Although this was the biggest show in 
men’s physique history and it was 
going to be my toughest competition 
yet, I was ready. 
32
GETTING DOWN 
TO BUSINESS
IFBB PRO CARD
BODY POWER NATIONALS
I WAS ON MY WAY TO VICTORY.
OR, SO I THOUGHT.
YOUNGEST
IFBB PRO EVER
GRIND FOR GLORY
I nailed my prep, my posing was on point and because I ended up winning my 
height class, I became the youngest IFBB professional. Ever. Then it was like the 
previous shows all over again – on stage, the six champions battling it out for 
the Overall. Stepping on stage, I checked out my fellow competitors, then 
moved to my mark, looking out into the huge crowd. 
I’veI’ve always found it funny how, in bodybuilding competitions, you literally 
dedicate your entire life, hundreds of hours sacrificed in the gym, daily food 
prep for 6 meals a day and dieting 24/7 for the three months before the contest 
just for a minute or two on stage.
It’s a lot of grind for short time glory. But, oh, the glory! Like before, once com-
parisons were complete, the judges whispering quietly, we all waited for the 
final decision. My heart was racing and seconds felt like minutes. 
The master of ceremonies took the mic and began reading the names of each 
competitor on stage, telling everyone (and us) we were the best in the nation 
and should be proud for how far we had come. 
33
34
THE CROWD
WENT CRAZY
I threw my arms up in celebration, a smile on my 
face from ear to ear. 
I shook hands with each competitor, and then went 
to the middle of the stage to accept the award. 
Then it was time, the moment of truth...
PLEASE TAKE THE TROPHY AND THIS YEARS
2013 NATIONALS OVERALL WINNER AND
YOUNGEST IFBB PRO OF ALL TIME, JEFF SEID 
THIS WAS THE BEST 
MOMENT OF MY LIFE 
The first thing that popped into my head as soon as 
I won Junior Nationals was the Mr. Olympia. 
The Olympia was a couple of months away and itwas always in the back of my mind when I first 
started training for Men’s Physique. 
ButBut right now there were press interviews, my dad 
to thank – again – and a lot of congratulations and 
celebration to be had. But as soon as we got back to 
the hotel room it was all business. We devised a 
game plan for how I’d make it to the Olympia stage.
TThere are two ways to qualify for the Mr. Olympia: 
place often enough in the top 5 in the IFBB Pro 
shows of the year to earn the sufficient amount of 
points and be top 5 in the point standIings or; win a 
pro show. 
WWe decided the latter was my best option. The 
Olympia deadline was in a few months and there 
were only a few shows left to qualify. I ended up 
flying all across the country, hitting three shows 
during the month of July. It wasn’t until the final 
show of the season – the Valenti Gold Cup in Florida 
– that I finally made the cut.
ItIt was do-or-die and I was totally burnt out from so 
much competing and too much traveling. 
But I also knew this was my last opportunity to make 
history. Everything went according to plan and I 
ended up winning the show and thereby securing 
my position at the first ever Men’s Physique 
showdown on the Mr. Olympia stage. 
 35
MR
OLYMPIA
The year after the Mr. Olympia contest, 
my career really took off – literally. I was 
now flying around the world for various 
expos and appearances monthly. 
II haven’t really had a chance to stop, 
take it all in and breathe out. But staying 
hungry right now is the key to my 
success.
As quickly as my life has taken off, it is in 
my character to always want more, to 
never be satisfied. 
II think that may be why this has been an 
easy transition for me. It is a whole new 
life to be sure and now I am able to live 
one of my childhood dreams, see the 
world. 
I’mI’m quite fortunate to be able to travel 
and see all the wonders this world has to 
offer. It kills me to see people born and 
die in the same city, never getting the 
opportunity to travel. So for this I am 
truly grateful.
I see my new “job” as an inspiration for 
othersothers. To me, this is the most rewarding
job you could have.
 
I competed in the Mr. Olympia a 
second time and started my own 
clothing company, SeidWear along-
side a supplement company. Run-
ning my own businesses has been a 
blast – the competitions, the 
YouTube videos, online training, 
and now clothing/supplements, 
too.
I’ve always said it’s one thing to be 
sponsored, then a whole other ball 
game to own a company. After 
much thought and consideration, it 
was time to take my career to the 
next level. Make the move to Los 
Angeles. It was tough at first; I 
missedmissed my family, and all the friends 
I had grown up with. In some ways 
it was a rude awakening but I know 
it was a must if I wanted to further 
my career.
But still my hunger for more thrives. 
I’m just getting started. What I’ve 
learned from my journey this far is 
that strength does not come from 
winning. 
YYour struggles develop your strength. 
When you go through hardships and 
decide not to give up, that is strength. 
MOVING
FORWARD
NEVER SATISFIED LOS ANGELES
EVERYTHING IS 
GOING ACCORDING
TO PLAN
STAYING HUNGRY SEIDWEAR
IT DID NOT TAKE LONG
FOR ME TO REALIZE THAT
GIVING BACK IS THE TRUE
KEY TO HAPPINESS.
36
As promised, I want to pass on my 
top tips that continue to work for me, 
and make a difference in my training. 
This is information I’ve accumulated 
through training with some of the top 
bodybuilders in the world. 
AAfter ten years of my own research 
and refinement by trial and error, 
here are my top training tips.
I really can’t stress enough how 
important understanding TIME can 
be when striving to be a bodybuilder. 
I have seen people train for a couple 
months, get discouraged by their 
slow progress, and quit before really 
ever seeing what they’re truly capa-
bleble of achieving. If you want to be a 
bodybuilder, you start down a thou-
sand mile road, and you have begun 
a marathon, not a foot race. But if 
you consistently train/eat correctly 
you’ll maximize your potential and 
drastically speed up your journey.
It is essential that your body have an 
anabolic diet to build and grow 
muscle. That’s why it’s so important 
to have proper nutrition. This is the 
foundation of any great bodybuilder. 
It doesn’t matter if you track your 
macros, follow a meal plan, guessti-
mmate or whatever method you 
choose to follow - all that matters is 
that you get the food you need into 
your body. Period.
The average gym goer does not 
realize how important nutrition is in 
when trying to build muscle. You 
need to train very intensely, of 
course, but training hard will not be 
enough. When you tear down your 
muscle fibers, your body rebuilds to 
bebe stronger and to do so, it must be 
well nourished.
37
WORKOUT
TIPS
CONSISTENCY
NUTRITION
Maybe you’ve been training for a couple 
years now but you aren’t seeing much 
growth in a certain body part. You hit it 
just as frequently as every other muscle 
group, but it just doesn’t seem to grow. 
Typically the biggest problem is you 
aren’t consciously contracting the work-
ing muscleing muscle. 
take a minute and look around at other 
people. Do you see guys doing set after 
set, simply 
 
 
"going through the motions," 
so to speak? 
If momentum gets the weight from point 
A to point B, the lift will be much easier. 
 
you should be totally concentrated 
on the working muscle. 
Close your eyes if you need to, and 
get even more focus. 
Leave your ego at the door and pick 
the correct weight for the sets.
WhenWhen at home, practice flexing 
certain muscle groups. Maybe when 
you are watching TV or listening to 
music. Over time, this behavior will 
help you learn how to correctly 
contract the muscle, making for a 
stronger mind-muscle connection 
whenwhen you are in the gym. You can 
also try pumping/pulsating reps 
throughout your working sets. This 
is a style of training which focuses 
on constant tension, which I’ll 
discuss later.
38
CONSCIOUSLY
CONTRACTING 
THROUGHOUT THE 
ENTIRE SET
SLOW EVERYTHING DOWN.
PRACTICE DOING A SLOW
4-SECOND NEGATIVE 
(ECCENTRIC CONTRACTION)
WITH A QUICK 1 SECOND 
CONCENTRIC CONTRACTION
FOR FOR 4 SETS OF 8 REPS, EACH
SET SHOULD BE EXACTLY
40 SECONDS.
NEXT TIME YOU ENTER
THE GYM PRACTICE FLEXING
TO INITIATE 
MAXIMUM MIND-MUSCLE 
CONNECTION:
MIND-MUSCLE
CONNECTION
More and more often I am asked 
about the difference between body-
building and powerlifting. Having a 
strong mind-muscle connection is 
the basis of a perfect contraction, 
resulting in the most muscular 
hypertrophy: 
Powerlifting is completely different. 
Put very simply, lifting weights of 
increasing amounts builds up your 
central nervous system and it learns 
to handle more and more weight.
TThis is achieved through progres-
sive overload. The difference comes 
in how you move the weight, how 
controlled, how conscious – basical-
ly your awareness of the mind-mus-
cle connection. 
Powerlifting has only one objective: 
get the weight up. That is it - plain 
and simple. 
It doesn’t matter if you use momentum, if you recruit as many secondary mus-
cles as possible or what. All that matters is if you get that rep up. Bodybuilding 
is very different. The primary goal is not the lifting of weights! Bodybuilders are 
primarily concerned with the contraction of the muscles. As a bodybuilder, you 
contract your muscles against a greater and greater amount of resistance. 
When you tear muscle fibers, your body rebuilds the fibers to be stronger/big-
ger. This process is called hypertrophy – a fancy word for how we grow bigger. 
By contracting the muscles efficiently you stimulate hypertrophy and make the 
muscles grow.
A weightlifter is just concerned about moving weights. 
39
FORM>WEIGHT
THIS IS THE 
FOUNDATION 
OF BODYBUILDING
40
MY EXPERIENCE
Your workout frequency and volume will determine how quickly you are able to 
achieveyour goal of building an aesthetic body. Obviously, it takes years to build a 
top physique, but the frequency (how many days a week you train) and volume 
(amount of exercise) of those training sessions will effect how quickly you are able to 
achieve your goal.
has been that the more I hit a muscle group, the more opportunity my body has to 
rebuild. Training every muscle group twice each week has been, for me, the best foun-
dation to building muscle. 
In the past, I would hit chest three times a week. It would work out something like this: 
I’d hit chest on Monday; then Chest/Shoulders on Thursday; and again chest on Satur-
day. This resulted in huge muscle growth in my pecs and my chest grew very noticea-
bly in the 12 months on this schedule. But rest is crucial in growth and recovery. 
I recommend at least 48-72 hours of rest before training the same muscle group. It’s 
key to listen to your body. If your chest is still very sore, it’s pretty much saying you 
need more time to recover. There’s a big difference between soreness and pain. Know 
the difference, and always listen to your body. 
FREQUENCY AND VOLUME ARE JUST AS
IMPORTANT AS THE CONSISTENCY
FREQUENCY
&VOLUME
PROGRESSIVE
OVERLOAD
In weight lifting, there is basically only one way of gaining strength during your 
weekly training - progressive overload. It is a system where you gradually 
increase the amounts of your weights, thereby creating intentional stress on the 
musculoskeletal system. 
HeHere is the basic concept – Muscles and CNS get torn down in order to be built 
back up. You can improve muscle size, strength, and endurance by increasing 
the demands on your musculoskeletal system. I want to be clear, though, I‘m not 
saying progressive overload is essential in building muscle, but it is essential in 
building strength.
LLet’s say you can currently bench 185lbs for 10 reps. The next week start imple-
menting Progressive Overload into your training regime by adding 5lbs to the 
bench, so you will be pressing 190lbs for the same 10 reps. As you progressive-
ly add weight each week, your strength will increase. 
Building a 500lbs bench press won’t happen over night, but by practicing 
weekly the progressive overload principles, you will drastically improve your 
strength in all areas.
FOR INSTANCE
41
Every bodybuilder follows a split, which is 
his or her training schedule. 
A split is designed so you target specific 
muscle groups on certain days, so you hit 
each muscle group when you’re 100% fresh 
and ready. This result is building a fully 
balanced and proportionate physique.
Ok… so imagine you’re at the gym, with earphones in; you’re in the zone… ready to 
hit your next set… and in your mind you have determined a goal of 8 reps. After the 
set of 8 reps though, you actually aren’t that fatigued and if you were to be completely 
honest with yourself, you probably had 3-4 more reps in you. So why did you stop at 
8? The last three or four reps are what makes the muscle grow. It can be hard and it 
can be painful but this level of pain and pain tolerance is what divides the champion 
from someone else who is not and will not be a champion. That’s why I train to failure 
every setevery set. 
First thing I do as I enter the gym is I attack the weights. Every problem is pushed to 
the back of my head and my sole focus is on each rep. Most of the time, when I work-
out, I don’t go into a set with a number in mind. Absolute failure is my goal.
Now this isn’t necessarily a necessity. Many people see great progress training alone 
at a home gym. Personally, I trained at my home gym, alone, for the first 4 years of my 
journey. Even as I continued to make progress training alone, however, having a train-
ing partner has really helped. Because every set in my workout is to failure, a training 
partner is essential for safety. It can help you stay motivated as well. 42
SPLIT 
TRAIN TO FAILURE 
HERE IS MY CURRENT SPLIT
MONDAY CHEST, TRICEPS, CALVES 
TUESDAY BACK, BICEPS, TRAPS, ABS 
WEDNESDAY LEGS, CARDIO 
THURSDAY CHEST, SHOULDERS, TRAPS, CALVES 
FRIDAY ARMS, ABS, CARDIO
SATURDAY CHEST OR LEGS, CARDIO, ABS 
SUNSUNDAY REST
TRAINING SCHEDULE
ATTACK THE WEIGHTS
TRAINING PARTNER
As you train, your level of intensity increases and this is what makes for overall 
growth. 
Adding supersets and similar methods is by far my favorite style of training. It 
allows me to drastically increase my volume of training but in a decreased 
amount of time.
43
INTENSITY
SUPER SETS, DROP SETS, PYRAMID SETS, ETC 
Stacking two exercises together with no rest between them. The reasoning 
goes like this: you want increased volume in your workout, in a shorter amount 
of time. I’ve found the best way to super set is by working two opposing muscle 
groups – like with bench press and barbell rows. This strategy targets muscles 
that work in opposition. 
 You get the idea.
SUPER
SETTING
CHEST & BACK (PUSH & PULL)
44
ANTAGONISTIC
SUPER SET
DUMBBELL CURLS 
WITH TRICEP PUSHDOWNS
45
46
STACK TWO EXERCISES 
TOGETHER THAT WORK THE SAME MUSCLE GROUP
SAME MUSCLE
SUPER SET
ALT. DUMBBELL CURLS SEATED DUMBBELL CURLS
BENCH PRESS
WITH DUMBBELL FLYES
COMPOUND
ISOLATION
SUPER SET
47
This is a pre-exhaustion super set. First: a set with a compound exercise. Then, 
immediately follow with a set of an isolation exercise.
Pyramid sets are when you perform a set, 
then raise the weight, and then lower the 
weight back down. There is always the 
same amount of reps for every set (no rest 
breaks). My favorite way to incorporate this 
into my training is on squats. I‘ll start at 
135lbs and do 6 reps, then 185lbs for 6 
repsreps, then 225lbs for 6, and at the top of the 
pyramid I’ll do 275lbs for 6 reps. Then I 
work my way back down the pyramid to 
225lbs for 6, 185 for 6 and at the bottom of 
the pyramid do the final 6 reps of 135lbs. 
This pretty much is performing multiple drop sets until you can’t do another rep with 
any weight. This is a great way to finish off your workout with a huge pump. 
I’ll do this from time to time with dumbbell shrugs for traps. I start with 100lbs and do 
5 reps, drop 10lbs to 90s and do another 5 reps, then 80s for 5, etc. until I get to 40lbs. 
Then I’ll hold each rep at the top and squeeze for 5 seconds. You’ll feel a massive 
pump.
One of most popular training styles in bodybuilding is pulsating reps. This little trick is 
one the top athletes don’t talk about. By keeping constant tension on the muscle 
throughout the set, it will result in a larger amount of hypertrophy. Pulsating reps allow 
you to keep this constant tension by not locking out on reps. Some like to call these 
half reps, but if done correctly it will open up a whole new level of training.
48
PYRAMID SET
CLEANING THE RACK
MULTIPLE DROP SETS
PULSATING REPS
CONSTANT TENSION
REMINDER:
DON’T SUPERSET SECONDARY MUSCLES BEFORE
PRIMARY MUSCLE GROUPS. DO NOT DO PUSHDOWNS 
THEN BENCH PRESS. TRICEP FATIGUE WILL LIMIT YOUR 
BENCH PRESS WORK. I RECOMMEND BENCH PRESS 
FIRST THEN PUSHDOWNS
SET 1 135 LBS 6 REPS
SET 2 185 LBS 6 REPS
SET 3 225 LBS 6 REPS
SET 4 275 LBS 6 REPS
SET 5 225 LBS 6 REPS
SET 6 185 LBS 6 REPS
SESET 7 135 LBS 6 REPS
RAISE AND LOWER WEIGHT 
One of the most basic weight lifting splits is called the push/pull split. Push is for 
all pushing movements, while pull for all pulling movements. 
Push targets chest and triceps, while pull is back and biceps. 
Shoulders/Arms are utilized in both push and pull. 
49
PUSH
&PULL
DAY ONE PUSH DAY
DAY TWO PULL DAY
DAY THREE LEG DAY
DAY FOUR REST
REPEAT
One major obstacle I had during my first 
years of training was a very poor 
mind-muscle connection. 
Like most guys at the gym I would 
simply go through the motions during 
each workout. 
MomentumMomentum and secondary muscles 
would be worked to get the weight up. I 
did gain muscle but not in the correct, 
efficient way – that is, with proper form. 
Had a proper trainingfoundation been 
developed from the start, I would have 
had a much easier and faster time build-
inging muscle. So here is a tip that made a 
real difference in my training.
One of the crucial elements of 
proper form is the focus on retract-
ing your shoulder blades. 
This is the basis of most exercises. 
But what is the best way to do this? 
Right now, wherever you are, 
pretend you have a tennis ball in the 
top middle of your back. 
NoNow, try to squeeze the tennis ball 
by retracting your shoulder blades 
and keeping your arms straight. It 
may take some time to get the hang 
of it, but with practice you’ll master 
this movement, 
especially if you practice. 
RETRACTING
SHOULDER BLADES
PROPER FORM
* RETRACTING YOUR SHOULDER BLADES WILL
 REALLY PAY OFF IN CURLING, PULLING AND 
 PRESSING MOTIONS.
MIND-MUSCLE
CONNECTION
50
BARBELL CURLS CHEST FLIES BARBELL ROWS
Shoulders rolled back 
and elbows tight
Retract shoulder blades and 
create a “big chest” posture
Big chest and retract shoulder
blades at the top of the rep
Whenever I’m at the gym, the one body part I always see people training incor-
rectly is biceps. They’re either rocking back and forth using momentum to get 
the weight up; using horrible range of motion; gripping the bar with a vice grip; 
or just not efficiently targeting the biceps. 
Here are my top tips for training biceps:
At the end of each rep, lock out and fully flex your triceps. This will help you 
engage the full bicep muscle belly by squeezing the muscle at the longest point 
of flexion. Do a 4 second negative, flex triceps, then 1-second concentric rep, 
and repeat for the full set.
OneOne thing that has worked well for me is not squeezing the bar as I curl. By not 
squeezing, it takes away any emphasis on the forearms, which then places 
greater stress on the biceps. Try holding the weight in your fingertips: you’ll be 
able to activate your biceps to a much greater extent by using a more relaxed 
grip.
FFor dumbbell curls, at the top of the curl, rotate the pinky side of your hand so 
it is higher then your fleshy thumb part. This will allow you to get full flexion of 
your biceps, hitting it at all angles. At the top of the curl, hold the weight in your 
pinky/ring/middle finger, bring in your elbow, and at the top of the rep your 
pinky should now be above thumb level.
51
BICEP
GROWTH
101
KEEP SHOULDERS ROLLED BACK (RETRACTED) 
AND ELBOWS IN TIGHT.
PICK A LIGHTER WEIGHT TO INSURE PERFECT FORM
The current trend in working out is that 
everyone wants to have that nice “plate 
body” looking chest. Best way to build 
the perfect chest? Emphasis your upper 
chest on most chest workouts. 
TThis, in the long run, builds a perfectly 
proportioned chest. What you do not 
want to happen is the total opposite – 
that dreaded, droopy boob-like chest. 
I’ve found great success by consistently 
starting my chest workouts with upper 
chest.
Incline Incline exercises to begin. 
TTypically I start with incline barbell 
bench press. To really help target the 
upper chest, try pressing the weight 
from your collarbone. The ideal hand 
placement should be wide enough to 
make a 90-degree angle at the bottom 
of the rep. Although I recommend start-
inging your chest workout with an incline 
exercise, I don’t recommend doing this 
every single time. 
52
A cool training style for upper chest that I’ve incorporated into my training 
works by positioning the bench at a slight incline, hit two sets, raise the notch 
and hit another 2 sets. Then raise the notch again and hit another two sets, and 
so fully targeting the pecs. This works best on a Smith machine or dumbbells. 
Proportion and balance are always the main target when striving for aesthetics, 
so at least once or twice a month (depending on how often you train chest), 
start with a flat bench or decline. Usually I’ll do this once or twice a month.
UPPER
CHEST
This is called plantar-flexion (extension of the ankle- pushing of the foot/toes involves 
the gastrocnemius, soleus, plantaris, and tibialis posterior). 
Pulling your toes toward your knees is called dorsi-flexion (involves the tibialis anteri-
or).
Rotating the bottom of your foot inward is called inversion (gastrocnemius, soleus, 
tibialis anterior, tibialis posterior, and plantaris).
TThe biggest concept in building big calves is to literally pump blood into them. Try 
flexing your calves throughout the day. Also daily, using your body weight, perform 
single leg calf raises for multiple sets until failure. If you also stretch frequently you’ll 
be amazed to see your calves growing literally in the first couple days of training like 
this. During bicep training, some people can take an hour to work out this one small 
muscle group. So, when you hit calves, training should roughly be 30-45 minutes a 
session. Always perform full range of motion with a big stretch at the bottom and a 
good squeeze on togood squeeze on top.
Within the bodybuilding community, the most stubborn 
muscle group to grow is calves – without a doubt. Some 
are genetically blessed with great shaped calves while 
most are left with sticks. If you fall into the bird leg 
category, don’t worry! 
EEven if you genetically have skinny calves, that doesn’t 
mean you can’t build them to colossal proportion. But, 
before we dive into more training tips, I gotta give a 
quick anatomy lesson. 
TThe two main muscles in the calf are the gastrocnemius 
and the soleus. These two muscles create the heart 
shaped symmetry you’re striving for. There are 
machines that target one of these muscles more than 
the other. Additionally, the calves can be built through 
specific use of foot placement.
TThere are three different movements you can do at your 
feet and it works like this:
53
CALVES
YOU CAN RISE UP ON YOUR TOES
TREAT THEM LIKE BICEPS
YOU CAN ROTATE THE BOTTOM OF YOUR FOOT INWARD
YOU CAN PULL YOUR TOES TOWARD THE KNEES
54
Be 100% honest with yourself. Is your physique balanced? Do you have any 
weak links? Underdeveloped muscles? We all have them, nothing to be 
ashamed about. It just means you need to do something about them.
WhenWhen striving for aesthetics, the top focus is always balance and symmetry. It’s 
your obligation as the artist to correct these flaws in your masterpiece. This is 
where priority training comes into play because you make your weak link your 
priority. If calves are your struggling muscle group, start doing them at the 
beginning of your workout so you hit them fresh and 100%. If triceps are a weak 
point, always do them after chest. 
TThe key here is increasing your frequency. You should be hitting your underde-
veloped muscle groups at least twice a week. When my chest was the weak link 
in my physique, I started hitting it three times a week (Monday - chest/tri; Thurs-
day - chest/shoulders; Saturday - Chest) and I saw crazy development. Eating 
correctly helped tremendously but the increased frequency was the key to 
building my weak link into one of my strongest muscle groups.
PRIORITY
TRAINING
One of the first things my dad taught me when I started lifting was how to do 
proper dumbbell flyes. He told me to imagine I had a barrel over my chest and 
to try and hug the barrel. I still use this tip to this day. 
Other key points: 
alwaysalways squeeze the chest throughout the entire set. Stop 8-12” apart (at the top) 
to keep constant tension on the muscle. This is where the pumping/pulsating 
movement comes into play. You want to keep the shoulders retracted with a 
big chest but without losing the natural arch in the lower back. 
Another method that works - at the top half of the movement begin to straight-
en your arms, then, as you lower bend the elbows to get a full stretch in the 
chest and rotate your hands a little away from you for an even deeper stretch.
55
DUMBBELL
FLYES
GET A GOOD STRETCH AT THE BOTTOM
56
My personal favorite cardio method and the number one way to burn fat is HIIT. 
The reasonthis method is so popular is because each session is short and effec-
tive. The time needed is only 10-15 minutes yet this is plenty of enough time to 
get results when doing a HIIT session. 
Basically HIIT is a form of cardio to keep your heart rate jumping. You burn more 
fat this way compared to traditional, steady cardio. There are a variety of HIIT 
workouts but my personal favorite is on a treadmill (or on an open track). On a 
treadmill, for example, start off on 3.5 mph, the pace for a brisk walk. After 30 
seconds, bump it up to 10mph. Run for 30 seconds. Drop down to 3.5 mph and 
walk swiftly again, repeat. Your session only needs to last for about 10-15 
minutes. 
CCardio can be performed in so many different ways you aren’t required to do it 
in one particular style. Get creative!
HIGH
INTENSITY
INTERVAL 
TRAINING
HIIT
Before I go any further on this topic, I must stress the most important thing 
regarding abs. If a layer of fat covers an 8 pack, that 8 pack will never show. It’s 
hidden beneath a layer of fat! No matter how many crunches you do, the layer 
of fat will be there unless you lower your body fat. Just remember: the true key 
to abs is your level of body fat. There is even an old saying:
WhenWhen it comes to bodybuilding, constant tension is always the sole focus of 
your workout. No wasted movement. The same principle must be applied to 
your ab workouts as well. Using momentum is one of the biggest problems 
when people train abs.
You can hit abs every day if you want, but I recommend 3 times a week. A typical 
ab routine for me uses all body weight movements in a circuit based training 
style. My personal ab routine is in the workout section of this book.
57
ABS
“ABS ARE MADE IN THE KITCHEN.”
Prior my competitive bodybuilding days, 
my life was devoted to sports. Football 
practice started during the summer, well 
before the season started. I always 
looked forward to when we would run 
our forty-yard dashes at the end of 
summer. 
II did a lot of speed training in my 
backyard and at local tracks so it was 
finally time to see how much that 
training had paid off. I was 17 the 
summer before the start of my senior 
year, and ran a 4.52 forty yard dash at a 
combine in Washington, my best time. 
WhWhat helped the most to shave down 
my time to that of an NFL running back? 
Plyometrics (with some help from 
genetics). These exercises were a huge 
game changer.
Let me explain. 
58
Plyometrics improve reactive strength. Utilizing the strength shortening cycle 
(SSC) plyometrics create maximum power output. They are based on the 
principle that the SSC can create much more power than a normal muscle 
contraction because, for a short period of time, the muscles are able to store 
tension from the stretch. This causes the muscle to react like a rubber band. 
TTo achieve the greatest force, the stretch is performed as fast as possible. With 
practice, plyometrics increase the number of fast-twitch muscle fibers within a 
certain muscle group (but note - the effects are not immediate). Here are some 
effective plyometric exercises that will improve your sports performance. 
PLYO
METRICS
59
SQUAT JUMPS: STAND WITH YOUR FEET SHOULDER 
WIDTH APART. SQUAT DOWN AND JUMP AS HIGH AS 
POSSIBLE. UPON LANDING, SQUAT AND IMMEDIATELY 
JUMP UP AGAIN.
LATERAL JUMPS: STAND NEXT TO AN OBJECT THAT YOU
CAN JUMP OVER (LIKE A CONE). JUMP SIDEWAYS TO THE 
OPPOSITE SIDE OFOPPOSITE SIDE OF THE CONE. UPON LANDING, 
IMMEDIATELY JUMP TO THE OTHER SIDE. 
REMEMBER TO MAKE THE JUMPS AS QUICKLY AS POSSIBLE
POWER SKIPPING: PERFORM A REGULAR SKIP, BUT JUMP
AND LIFT YOUR KNEE AS HIGH AS YOU CAN. EXPLODE UP.
SPRINTS: NO MORE THAN 100M (PREFERABLY 10-20M).
TUCK JUMPS: STAND WITH YOUR FEET SHOULDER WIDTH
AAPART. EXPLODE AND JUMP AS HIGH AS YOU CAN. AS YOU
RISE, PULL YOUR KNEES INTO YOUR CHEST. AS SOON AS
YOUR FEET TOUCH THE GROUND, JUMP AGAIN TO 
PERFORM ANOTHER TUCK JUMP.
BOX JUMPS: STAND IN FRONT OF A BOX. JUMP ONTO THE 
BOX AND IMMEDIATELY BACK DOWN TO THE SAME 
STARTING POSITION. KEEP LEGS STRAIGHT. IMMEDIATELY
REPEREPEAT. PERFORM THE JUMPS AS QUICKLY AS POSSIBLE
AND INCREASE THE HEIGHT OF THE BOX AS STRENGTH 
INCREASES.
(TRY TO FIND A BOX THAT’S AT LEAST 18” OFF THE 
GROUND TO START)
60
As you build your aesthetic physique it is equally important to develop your 
athletic ability. One thing that has always made zero sense to me is when some-
one builds a monstrously muscular body but can’t even run 60 meters without 
gassing out. Or do anything athletic for that matter. Sure they look aesthetic and 
impressive, but what’s the point of having an aesthetic physique if you can’t do 
anything with it? It’s like being trapped in a shell. Some bodybuilders can’t even 
tie their shoes properly. 
 
WithWith plyometrics, sports, calisthenics, stretching, cardio, etc. etc. etc – Each will 
improve your functional strength. No mater what the circumstance is, you never 
want to be one-dimensional. Look at the bigger picture in life and don’t be 
afraid to try new things. If you ever get challenged to a physical feat, or you’re 
just playing football with your friends, you want to be in shape and ready to 
perform. This won’t only improve your athletic ability, but it will also make you a 
healthier individual and improve your longevity.
“THE LITTLE THINGS MAKE THE BIGGEST 
DIFFERENCE.”
FOR ME, IT ALWAYS COMES DOWN TO BEING
FUNCTIONALLY FIT AS WELL AS AESTHETIC
FUNCTIONAL
STRENGTH
61
MONDAY CHEST CALVES HIIT
3 SETS
10 REPS
8 REPS
DROP SET 6
FAILURE
INCLINE
BENCH
3 SETS
12 REPS
12 REPS
10 REPS
INCLINE
FLY’S
BEGINNER
WORKOUT ROUTINE
WEEKS 1 , 3 , 5 , ETC
62
DUMBBELL FLAT BENCH 3 SETS OF 10 , 8 , 6
DIPS 3 SETS TO FAILURE
* SINGLE SET EXERCISE
63
PUSHUPS 3 SETS TO FAILURE
STANDING CALF RAISES 3 SETS OF 15
* SINGLE SET EXERCISE
* HIIT
64
DEADLIFTS 4 SETS OF 15 , 10 , 8 , 6 
BENT OVER ROWS 3 SETS OF 12 , 10 , 8
TUESDAY
BACK & ABS
65
WIDE GRIP PULL UPS TO FRONT 3 SETS TO FAILURE
MACHINE ROWS 3 SETS OF 12 , 10 , 8
* SINGLE SET EXERCISE
* PERFORM SIX PACK ATTACK
66
SQUATS 3 SETS OF 15 , 12 , 10
LEG PRESS 3 SETS OF 12 , 10 , 8
WEDNESDAY
LEGS
67
WEIGHTED LUNGES 3 SETS OF 20 STEPS
STIFF LEGGED DEADLIFTS 3 SETS OF 12 - 15
* SINGLE SET EXERCISE
68
QUAD EXTENSIONS 3 SETS OF 12 - 15
HAMSTRING CURLS 3 SETS OF 12 - 15
* SUPER SET EXERCISES
69
DUMBBELL SHOULDER PRESS 4 SETS OF 15 , 12 , 10 , 8 
THURSDAY
SHOULDERS & ABS
* SINGLE SET EXERCISE
70
SIDE LATERAL RAISES 3 SETS OF 12 , 10 , 8
ALT. FRONT RAISES 3 SETS OF 12 , 10 , 8
* SUPER SET EXERCISES
71
BENT OVER LATERAL RAISES 3 SETS OF 8 - 10
DUMBBELL SHRUGS 3 SETS OF 15
* SINGLE SET EXERCISE
* PERFORM SIX PACK ATTACK
72
BARBELL CURLS 3 SETS OF 10 , 8 , 8
SKULL CRUSHERS 3 SETS OF 10 , 8 , 8
FRIDAY
ARMS, CALVES, HIIT
* SUPER SET EXERCISES
73
INCLINE CURLS 3 SETS OF 8 - 10
KICKBACKS 3 SETS OF 10 - 12
* SUPER SET EXERCISES
74
CONCENTRATION CURLS 3 SETS OF 8 - 10
ONE ARM EXTENSIONS 3 SETS OF 10 - 12
* SUPER SET EXERCISES
75
STANDING CALF RAISES 3 SETS OF 15
* SINGLE SET EXERCISE
* HIIT
SATURDAY & SUNDAY
REST DAY
76
MONDAY CHEST CALVES HIIT
3 SETS
10 REPS
8 REPS
DROP SET 6
FAILURE
BARBELL
FLAT BENCH
* SINGLE SET EXERCISE
3 SETS
10 REPS
8 REPS
6 REPS
INCLINE
BENCH
BEGINNER
WORKOUT ROUTINE
WEEKS 2 , 4 , 6 , ETC
77
MACHINE FLY’S 3 SETS TO FAILURE
PUSHUPS 3 SETS TO FAILURE
* SINGLE SET EXERCISE
78
SEATED CALF RAISES 3 SETS TO FAILURE
* SINGLE SET EXERCISE
* HIIT
* SINGLE SET EXERCISE
79
DEADLIFTS 4 SETS OF 15 , 10 , 8 , 6 
LAT PULL-DOWNS 3 SETS OF 12 , 10 , 8 
TUESDAY
BACK & ABS
80
CHAIN SAWS 3 SETS OF 12 , 10 , 8
STRAIGHT ARM LAT PULLDOWNS 3 SETS OF 12 - 15
* SINGLE SET EXERCISE
81
DUMBBELL OR BARBELL SQUATS 3 SETS OF 15 , 10 , 8
WEDNESDAY
LEGS
* SINGLE SET EXERCISE
82
WEIGHTED LUNGES 3 SETS OF 20 STEPS
STIFF LEGGED DEADLIFTS 3 SETS OF 12 - 15
* SINGLE SET EXERCISE
83
QUAD EXTENSIONS 3 SETS OF 12 -15
HAMSTRING CURLS 3 SETS OF 12 - 15
* SUPER SET EXERCISES
84
ARNOLD PRESS 4 SETS OF 15 , 12 , 10 , 8 
THURSDAY
SHOULDERS & ABS
85
UPRIGHT ROWS 3 SETS OF 10 - 12 
BENT OVER LATERAL RAISE 3 SETS OF 8 - 10
* SINGLE SET EXERCISE
86
SIDE LATERAL RAISES 3 SETS OF 8 - 12
ALT. FRONT RAISES 3 SETS OF 8 - 12
* SUPER SET EXERCISES
87
BARBELL SHRUGS 3 SETS TO FAILURE
* SINGLE SET EXERCISE
* PERFORM SIX PACK ATTACK
88
21’S 3 SETS OF 21
PUSHDOWNS 3 SETS OF 15 , 12 , 10
FRIDAY
ARMS , CALVES, HIIT
* SUPER SET EXERCISES
89
STANDING ALT. CURLS 3 SETS OF 8 - 10
KICKBACKS 3 SETS OF 10 - 12
* SUPER SET EXERCISES
90
CONCENTRATION CURLS 3 SETS OF 8 - 10
ONE ARM EXTENSIONS 3 SETS OF 10 - 12
* SUPER SET EXERCISES
91
STANDING CALF RAISES 3 SETS OF 15
* HIIT
SATURDAY & SUNDAY
REST DAY
92
MONDAY CHEST , BACK , CALVES
DEADLIFTS 4 SETS OF 15 , 10 , 8 , 6
INCLINE
BENCH
INCLINE
FLY’S
ADVANCED
WORKOUT ROUTINE
WEEKS 1 , 3 , 5 , ETC
93
INCLINE DB BENCH 4 SETS OF 10 , 8 , 8 , DROP SET 6
THEN FAILURE
WIDE GRIP PULLUPS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
94
FLAT BB BENCH 4 SETS OF 12 , 10 , 10 , DROP SET 8
THEN FAILURE
BENT OVER ROWS 4 SETS OF 12 , 10 , 8 , 8
* SUPER SET EXERCISES
95
DUMBBELL FLAT BENCH FLYES 4 SETS OF 10 , 8 , 8 , 8
CLOSE GRIP LAT PULL DOWNS 4 SETS OF 15 , 12 , 10 , 8
(DROP SET)
* SUPER SET EXERCISES
96
WEIGHTED DIPS 4 SETS OF 12 , 10 , 8 , 8
PUSHUPS 4 SETS TO FAILURE
* SINGLE SET EXERCISE
97
STANDING CALF RAISES 4 SETS OF 15
SEATED CALF RAISES 4 SETS OF 15
* SINGLE SET EXERCISE
98
SQUATS 5 SETS OF 15 , 10, 8 , 6 , 4 
LEG PRESS 4 SETS OF 12 , 10 , 8 , 8 
TUESDAY
LEGS & ABS
* SINGLE SET EXERCISE
99
DEAD LEG LUNGES 4 SETS OF 40 YARDS
* SINGLE SET EXERCISE
100
QUAD EXTENSIONS 4 SETS OF 12 - 15
HAMSTRING CURLS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
* PERFORM SIX PACK ATTACK
101
STANDING / MILITARY PRESS 4 SETS OF 12 , 10 , 8 , 6
WEDNESDAY
SHOULDERS & ARMS
* SINGLE SET EXERCISE
102
ARNOLD PRESS 4 SETS OF 8 - 12
UPRIGHT ROWS 4 SETS OF 8 - 10
* SUPER SET EXERCISES
103
LATERAL RAISES 4 SETS OF 8 - 12
BENT OVER LATERAL RAISES 4 SETS OF 8 - 10
* SUPER SET EXERCISES
104
BARBELL CURLS 4 SETS OF 12 , 10 , 8 , DROP SET 8 , 8
INCLINE OR REGULAR BENCH SKULL CRUSHERS
4 SETS OF 12 , 10 , 8 , 8 , DROP SET TO FAILURE
* SUPER SET EXERCISES
105
INCLINE CURLS 4 SETS OF 8 - 10
ROPE PUSHDOWNS 4 SETS OF 10 - 12
* SUPER SET EXERCISES
106
PREACHER CURLS 4 SETS OF 8 - 10
KICKBACKS 4 SETS OF 8 - 12
* SUPER SET EXERCISES
107
CONCENTRATION CURLS 4 SETS OF 8 - 10
ONE ARM EXTENSION 4 SETS OF 10 - 12
* SUPER SET EXERCISES
108
STANDING CALF RAISES 4 SETS OF 15
SEATED CALF RAISES 4 SETS OF 15
* SINGLE SET EXERCISE
109
INCLINE DB BENCH 4 SETS OF 10 , 8 , 8 , 6
INCLINE BENCH FLYES 4 SETS OF 10 - 12
THURSDAY
CHEST, ABS, CARDIO
* SUPER SET EXERCISES
110
FLAT DB BENCH 4 SETS OF 10 , 8 , 8 , 6
FLAT BENCH FLY’S 4 SETS OF 10 - 12
* SUPER SET EXERCISES
111
CABLE FLY’S 4 SETS OF 8 - 10
PULLOVERS 4 SETS OF FAILURE
* SINGLE SET EXERCISE
112
SQUATS 5 SETS OF 10 , 8 , 8 , 6 , 4
FRIDAY
LEGS
113
LEG PRESS 4 SETS OF 12 , 10 , 8 , 8
QUAD EXTENSIONS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
114
DEAD LEG LUNGES 4 SETS OF 40 YARDS
* SINGLE SET EXERCISE
115
STIFF LEGGED DEADLIFTS 4 SETS OF 12 - 15
HAMSTRING CURLS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
116
DB SHOULDER PRESS 4 SETS OF 12 , 10 , 8 , 6 
LATERAL RAISES 4 SETS OF 12 , 10 , 8 , 8
SATURDAY
SHOULDERS, ARMS, CALVES
* SUPER SET EXERCISES
117
UPRIGHT ROWS 4 SETS OF 8 - 12
BENT OVER LATERALS 4 SETS OF 12
* SUPER SET EXERCISES
118
BARBELL CURLS 4 SETS OF 12 , 10 , 8 , DROP SET 8 , 8
FLAT BENCH SKULL CRUSHERS 4 SETS OF 12 , 10 , 8
DROP SET 8 , 8
* SUPER SET EXERCISES
119
PREACHER CURLS 4 SETS OF 8 - 10
ROPE PUSHDOWNS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
120
ALT. CURLS 4 SETS OF 8 - 10
DECLINE ALT. DB EXTENSIONS 4 SETS OF 8 - 10 DROP 
SET EACH SET WITH ALT. EXT. TWISTS TO FAILURE
* SUPER SET EXERCISES
121
CONCENTRATION CURLS 4 SETS OF 8 - 10
ONE ARM EXTENSIONS 4 SETS OF 10 - 12
* SUPER SET EXERCISES
122
STANDING CALF RAISES 4 SETS OF 15
SEATED CALF RAISES 4 SETS OF 15
* SINGLE SET EXERCISE
123
SUNDAY
REST DAY
124
MONDAY CHEST , BACK , CALVES
DEADLIFTS 4 SETS OF 15 , 10 , 8 , 6
INCLINE
BENCH
* SINGLE SET EXERCISE
INCLINE
FLY’S
ADVANCED
WORKOUT ROUTINE
WEEKS 2 , 4 , 6 , ETC
125
INCLINE DB BENCH 4 SETS OF 10 , 8 , 8 , DROP SET 6
THEN FAILURE
BENT OVER ROWS 4 SETS OF 12 , 10 , 8 , 8 DROP SET
EACH SET TO FAILURE
* SUPER SET EXERCISE
126
FLAT BB BENCH 4 SETS OF 12 , 10 , 8 , DROP SET 6
THEN FAILURE
WIDE GRIP LAT PULL-DOWNS 4 SETS OF 12 , 10 , 8 , 8
DROP SET EACH SET TO FAILURE
* SUPER SET EXERCISE
127
CABLE FLY’S 4 SETS OF 8 - 12
MACHINE ROWS 4 SETS OF 10 , 8 , 6 , 4 BOTH ARMS
THEN SUPER SET SINGLE ARM 8 - 12
* SUPER SET EXERCISE
128
PULLOVERS 5 SETS OF 15
BARBELL SHRUGS 5 SETS OF 15 , 12 , 10 , 8 , 6 
DROP SET EACH SET TO FAILURE
* SINGLE SET EXERCISE
129
LEG PRESS CALF RAISES 5 SETS OF 15 , 12 , 10 , 8 , 6
SEATED CALF RAISES 4 SETS OF 12 - 15
* SINGLE SET EXERCISES
130
SQUATS 5 SETS OF 15 , 10 , 8 , 6 , 4 
FRONT SQUATS 4 SETS OF 12 , 10 , 8 , 8 
TUESDAY
LEGS & ABS
* SINGLE SET EXERCISE
131
STIFF LEGGED DEADLIFTS 4 SETS OF 8 - 12
* SINGLE SET EXERCISE
132
QUAD EXTENSIONS 4 SETS OF 12 - 15
HAMSTRING CURLS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
* PERFORM SIX PACK ATTACK
133
DB SHOULDER PRESS 4 SETS OF 12 , 10 , 8 , 6 
LATERAL RAISES 4 SETS OF 8 - 12
WEDNESDAY
SHOULDERS, ARMS
* SUPER SET EXERCISES
134
FRONT DELT RAISES 4 SETS OF 8 - 12
REAR DELT LATERAL RAISES 4 SETS OF 8 - 10
* SUPER SET EXERCISES
135
FACE PULLS 4 SETS OF 12 - 15 DROP SET EACH SET
* SINGLE SET EXERCISE
136
ALT. DB CURLS 4 SETS OF 12 , 10 , 8 , 8
ROPE PUSHDOWNS 4 SETS OF 12 , 10 , 8 , 8 
DROP SET EACH SET
* SUPER SET EXERCISES
137
HAMMER CURLS 4 SETS OF 10 , 8 , 8 , 6 DROP SET
EACH SET TO FAILURE
OVER-HEAD ROPE EXTENSIONS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
138
CONCENTRATION CURLS 4 SETS OF 8 - 12
ONE ARM EXTENSIONS 4 SETS OF 10 - 12
* SUPER SET EXERCISES
139
THURSDAY
REST DAY
140
FLAT BARBELL BENCH 5 SETS OF 5
PULL-UPS 5 SETS TO FAILURE
FRIDAY
CHEST, BACK, CALVES
* SUPER SET EXERCISE
141
INCLINE BARBELL BENCH 4 SETS OF 12 , 10 , 10 
DROP SET 8 THEN FAILURE
BENT OVER ROWS 4 SETS OF 12 , 10 , 8 , 8
* SUPER SET EXERCISES
142
DUMBELL FLAT BENCH FLY’S 4 SETS OF 10 , 8 , 8 , 8
CABLE ROWS 4 SETS OF 12 , 10 , 8 , 8
* SUPER SET EXERCISES
143
BARBELL SHRUGS 4 SETS OF 8 - 12
DUMBBELL SHRUGS 4 SETS OF 12 , 10 , 8 , 8
* SINGLE SET EXERCISE
144
SQUATS 5 SETS OF 15 , 12 , 10 , 8 , 6
*BONUS SET* PYRAMID SET
SATURDAY
LEGS
145
LEG PRESS 4 SETS OF 12 , 10 , 8 , 8
QUAD EXTENSIONS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
146
HAMSTRING CURLS 4 SETS OF 12 - 15
* SUPER SET EXERCISES
STIFF LEGGED DEADLIFTS 4 SETS OF 12 - 15
147
SUNDAY
REST DAY
148
SIX PACK
ATTACK
I’M ABOUT TO SHOW MY PERSONAL AB WORKOUT
ROUTINE THAT I PERFORM EVERY OTHER DAY
NO REST BETWEEN EXERCISES, FINISH STRONG!
149
HANGING STRAIGHT LEG RAISES WITH TWIST 15 REPS
HANGING KNEE TUCKS 25 REPS 
WEIGHTED RUSSIAN TWISTS DECLINE BENCH 10 REPS
 * IN THE UPRIGHT TWISTING POSITION, PERFORM 4 TWISTS
 ( LEFT , RIGHT , LEFT , RIGHT , DOWN , UP , REPEAT )
SET ONE
150
AB ROLLER ON KNEE’S 15 REPS
V UPS 15 REPS
EXERCISE BALL ROLLER 15 REPS 
SEATED LEG TUCKS 15 REPS 
SEATED BARBELL TWISTS 25 TWISTS EACH SIDE
CRISS CROSS CRUNCH 30 REPS
HANGING HANGING STRAIGHT / BENT LEG RAISES 10 REPS
30 SECOND REST
THEN PERFORM SET 2
151
HANGING STRAIGHT LEG RAISES WITH TWIST 15 REPS
HANGING KNEE TUCKS 25 REPS 
WEIGHTED RUSSIAN TWISTS DECLINE BENCH 10 REPS
 * IN THE UPRIGHT TWISTING POSITION, PERFORM 4 TWISTS
 ( LEFT , RIGHT , LEFT , RIGHT , DOWN , UP , REPEAT)
SET TWO
152
AB ROLLER ON KNEE’S 15 REPS
V UPS 15 REPS
EXERCISE BALL ROLLER 15 REPS 
SEATED LEG TUCKS 15 REPS 
SEATED BARBELL TWISTS 25 TWISTS EACH SIDE
CRISS CROSS CRUNCH 30 REPS
HANGING HANGING STRAIGHT / BENT LEG RAISES 10 REPS
Ok - I know what you’re thinking - Jeff is about to sell out. Or at least try and sell 
something.
You knew the moment was coming. 
No worries, I’m not going to try and push supplements down your throats. 
Personally, I do think supplements help but should never be relied on. I’m going 
to be talking about the basics here: 
153
SUPPLEMENTS
PROTEIN, FAT BURNERS, VITAMINS, CREATINE
BCAA’S (BRANCH CHAIN AMINO ACIDS), PRE WORKOUT
PRODUCTS, ETC.
154
Do not rely on protein powder. I always hear people say they drink multiple 
shakes a day. Back in high school my friend Mike would literally drink 5 mass 
gainer shakes a day, and he wasn’t even working out regularly. 
Protein powder is not a substitute for food. Never has been, never will be. If you 
want to make real progress you need to rely on whole foods. Protein powder is 
beneficial if used with a proper diet. I recommend no more then 2 scoops (1 
shake) a day.
PROTEIN
POWDER
Creatine has been a huge topic in the 
bodybuilding world the past 10 years 
and because it has become so 
controversial, it’s definitely made a 
name for itself. Primarily creatine is, 
and always has been, a natural com-
ponent of muscle. Meat and fish are 
thethe richest natural sources of 
creatine, which we consume directly 
via dietary consumption.
Your muscles will absorb extra water, 
which makes them bigger and 
harder, and you can experience as a 
result an increase in bodyweight up 
to 3%.
The level of creatine phosphate in 
your muscles increases, resulting in 
more energy during your workouts. 
You can do more reps with the same 
weight. You will be stronger and thus 
being able to lift heavier weights for 
the same number of reps. You will 
feelfeel a more solid pump in your mus-
cles during your workout.
You will experience increased joint 
stability during training, lowering the 
risk of injuries.
Although these 5 beneficial effects 
may be factually true, in my experi-
ence with taking creatine I haven’t 
really seen any evidence or noticea-
ble effect that it has actually helped 
speed up muscle growth. Or 
increased my strength.
155
CREATINE
THE MAIN BENEFICIAL 
EFFECTS OF CREATINE 
SUPPLEMENTS ARE
BBranch chain amino acids (BCAAs) are 
useful for gaining muscle and I believe 
especially helpful for maintaining 
muscle mass while on a calorie-deficit 
diet. They're particularly useful for body-
building competitors who take their 
physiques to extremely low body fat 
levels via low carb dietslevels via low carb diets
This supplement can be taken before, 
during, after your workout or through-
out the day. Depending on the BCAA 
product you buy, its recommended to 
consume intra-workout.
If good old fashion coffee isn’t enough 
to kick-start your workout, you can 
always take a step up and use pre-work-
out supplements. Definitely an upgrade 
from coffee, it will give you one of the 
best energy filled workouts/pumps of 
your life. 
Personally I usually just stick with black 
coffee or some type of tea with caffeine 
in it to get my workout going.
One of my favorite supplements 
and one I take every morning is a 
multi vitamin. If you aren’t getting 
all of your vitamins in through food, 
this is a suitable option. 
TTake your vitamin of choice first 
thing in the morning with meal 1. 
The purpose of multi vitamins is 
improving your health, longevity 
and overall body wellness so it’s 
best to go with an organic product. 
Vitamins improve your skin, hair, 
eneenergy levels, full body function 
and much, much more. This is one 
supplement I completely stand by.
Fish oil is a form of fatty acid that is 
derived from the tissues of oily fish. 
It contains omega-3 fatty acids (EPA 
& DHA).
TThere are countless benefits in 
taking fish oil pills: good for your 
skin/hair; bone health; lowers your 
blood pressure and cholesterol; 
and reduces your risk of heart 
disease. Omega-3 fatty acids funda-
mentally support your overall 
hhealth and well-being. If you’re a 
bodybuilder or a grandmother, this 
is one supplement you should 
always take.
PRE WORKOUT
FISH OIL PILLS
BCAA’S MULTI VITAMINS
IF YOU WANT AN EXTRA 
BOOST OF ENERGY BY 
ALL MEANS, TAKE PRE 
WORKOUT. THE CHOICE
IS YOURS
156
Better known as the sunshine vitamin, vitamin D-3 is produced by the skin via 
sunlight. If you are out in the sun for hours a day, this supplement isn’t for you. 
But if you’re situated up in the Netherlands with minimum sun exposure, you 
might want to look into vitamin D-3 supplementation. 
Good for bone health by reducing osteoporosis (fragile bones) and reducing 
your risk of cardiovascular disease, Vitamin D-3 also helps boost your immune 
support. 
VVitamin D-3 has an important role in many aspects of human health, from bone 
fractures to prostate cancer, cardiovascular disease, neuromuscular problems, 
and diabetes. This is one drug that will help keep you young, as well as reduce 
your risk of cancer. This vitamin is a no brainer.
ONE OF THE MAJOR BENEFITS IS DNA REPAIR
REMEMBER THIS SUPPLEMENT SHOULDN’T BE 
DEPENDED ON
Water retention pills are very common in the bodybuilding and ‘fitness’ scene. 
They help reduce excess water retention underneath the skin to give you a 
leaner look. Cool thing about this product is most ingredients (depending on 
the supplement) are all natural, organic ingredients. 
This supplement works quickly and safely to help flush excess water from under 
your skin. Be sure to replenish electrolytes to prevent cramping and keep your 
muscles strong and full. 
TThere are loads of foods and teas that are natural diuretics as well. In any case, 
never use a supplement before a competition/shoot if you don’t know how it 
will affect you. What is the worst thing that can happen when prepping? You 
look great a week before your show, then you do some last minute changes and 
you actually sabotage yourself. You end up looking your worst instead of your 
best on the day when it matters most. Diuretics should be used as icing on the 
cake.
157
VITAMIN D-3
WATER RETENTION PILLS
These supplements are probably 
the most common in the industry. I 
do admit - if you use the right prod-
uct it will help give you a slight 
edge over your competition. There 
are currently three different types of 
fat burners: 
Thermogenic fat burners are hands 
down number one. The thermo-
genic pills raise your internal core 
temperature, which makes your 
body burn fat. This is the only fat 
burner that will actually make you 
burn fat. 
Some products have dopamine 
enhancers, which make you feel 
good even though you’re in a calo-
rie deficit. These products are usual-
ly meal suppressants. Like water 
retention pills, however, you should 
never depend on a supplement. 
RRely on your diet to get you where 
you want and take a supplement to 
fine tune everything. 
158
THERMOGENIC
MEAL SUPPRESSANT
DOPAMINE
MEAL SUPPRESSANTS ARE 
EXACTLY WHAT THEY SAY
SUBSIDES YOUR HUNGER
FAT BURNERS
Flexible dieting follows the belief that there are no miracle weight loss foods. 
No good or bad foods, just macros. This may be tough to comprehend at first, 
so let me first explain the whole foundation of flexible dieting. 
SSo, instead of following a meal plan every single day for multiple months, you 
can instead ‘track’ your macros throughout the day and eat flexibly instead of 
having to eat clean every single day. The concept that this form of dieting 
follows is calories in vs. calories out. Your BMR (basal metabolic rate) is an 
estimate of how many calories you'd burn if you were to do nothing but rest for 
24 hours. It represents the minimum amount of energy needed to keep your 
body functioning, including breathing and keeping your heart beating.
 
The only factor excluded bythe Harris Benedict Equation is lean body mass. It 
is possible to go online and find a BMR w/ activity level calculator. Just put in 
basic information, as in, age, height, sex, weight, activity amount and it will auto-
matically calculate what you need to eat (macros) everyday to maintain your 
current muscle mass. 
If you’re a bodybuilder, typically you aren’t going to want to just maintain. 
Everyone has a goal: lose fat or gain muscle. For either goal, you need to be in 
a catabolic state or an anabolic state. 
159
FLEXIBLE
DIETING
MACROS STAND FOR MACRONUTRIENTS - THE PROTEIN
CARBOHYDRATES, FATS AND CALORIES YOU NEED 
FOR THE DAY
THE HARRIS BENEDICT EQUATION IS A FORMULA THAT
USES YOUR BMR AND THEN APPLIES AN ACTIVITY 
FACTOR TO DETERMINE YOUR TOTAL DAILY ENERGY
EXPENDITURE (CALORIES).
SEX MALE
AGE 20 
HEIGHT 6’0 ( 183 CM )
WEIGHT 205 LBS ( 93 KG )
STATUS VERY ACTIVE
You enter an anabolic state when 
you consume a surplus of calories 
to your maintenance and you enter 
a catabolic state when you eat less 
calories then your maintenance.
My daily calorie maintenance is around 3600 calories. So if I want to lose 
weight, I’ll eat 600-1000 calories less than my maintenance. Right now, I’m 
dieting at 2800 calories (800 less from maintenance / catabolic). You never 
want to create a huge deficit because you want to preserve as much muscle as 
possible during this period. 
NowNow if I want to ‘bulk’ I will add to my maintenance of 3600 calories, and bring 
my daily consumption up to 4500 calories (900 above maintenance / anabolic). 
That is the first step.
**Flexible dieting - for me - is a leisurely, lifestyle-based program of dieting. If 
prepping for a high level competition like the Mr. Olympia, I wouldn’t recom-
mend this style of dieting. I’ve found processed foods have a large impact on 
my physique with the amount of water it makes me retain. At the end of the day 
it is your body and ultimately your decision.
160
ANABOLIC 
& CATABOLIC STATE
SO LET’S USE
ME AS AN 
EXAMPLE
Then it is time to calculate your macros. You need to track every calorie; every 
gram of Protein/Fat/Carbohydrate and calories consumed for the day and put it 
into your daily ‘log’. There are plenty of apps on the market for just this purpose.
AsAs you follow this way of eating, you will need to weigh all your foods and track 
everything if you want to be precise. Me, personally, I’ve reached a point where 
I can just eyeball a piece of chicken and know exactly how many ounces it is. 
Experience has taught me to know when my body needs to eat and what to eat. 
When I’m dieting for a competition obviously I weigh foods and track 
everything to be more precise. (I’m currently in lifestyle mode so not very 
concerned with being exact on my macros.)
TThat makes, sense, right? So now let me rock your world.
161
CALCULATE
YOUR MACROS
162
25G PROTEIN
33G CARBOHYDRATE
15G FAT
MCGRILLED CHICKEN
SANDWICH
25G PROTEIN
33G CARBOHYDRATE
15G FAT
BROWN RICE
AND TUNA
McGrilled Chicken sandwich and some brown rice with tuna. 
If I were to ask you which is the healthier meal, the answer is obvious. 
Rice and tuna any day over processed fast food.
TThe premise of flexible dieting is that both these meals have the same macros 
and both will achieve the same results in your body composition. When food 
enters your stomach your body isn’t thinking “healthy or unhealthy?” It is simply 
breaking down the food and processing the macronutrients. Does this mean 
you should eat fast food every day in order to get shredded? Absolutely not. 
II recommend eating a healthy, well balanced diet of whole foods (for obvious 
health reasons). But you don’t have to destroy yourself mentally for 3 months 
with 6 meals a day of healthy clean food. You can have a more flexible plan 
without having to worry about cheating here and there. 
BELOW WE HAVE TWO MEALS
163
As this book comes to an end, I find it fitting to finish by talking about the 
aesthetic lifestyle. I’ve found that ‘aesthetics’ has more than one definition and 
exists in different forms in many cultures around the world. 
To some, it is the philosophy that deals with the principles of beauty and artistic 
taste; others see aesthetics as the pinnacle of beauty itself; and some recognize 
it by building an aesthetic physique. 
I view aesthetics as a way of life.
LIFESTYLE
I can’t imagine living life any other way, so I wanted to pass along some of my 
general opinions and advice about how to become the person you want to be 
and find contentment, happiness, respect – whatever you value - along the way. 
The heading says it all – enjoy the moment.
Now, this doesn’t mean going out partying every night but it does mean to 
enjoy life and not care what others think of you. You can still go to festivals with 
your friends while staying committed to training. It’s all about moderation. 
What’s the point of putting in years of hard work and achieving an aesthetic 
physique if you just hide it your entire life? Be proud of what you’ve achieved!
TThis is the perfect example of not caring what others think of you and just being 
you. Fear of social judgment comes in many different forms. Whatever form it 
comes in, its impact is to limit, to constrain, to constrict. People who fear social 
judgment miss out on a lot in life. By caring what strangers think, they allow 
people that they will never see again to control their everyday life. 
FFear of social judgment also makes people think small. In order to accomplish 
anything big in life, be ready for any kind of risk, you’re going to have to step on 
a few toes. So never let others control your life. If you want something, go get it. 
To really have an impact, you can’t let anyone get in your way. Practice persis-
tence. Don’t look to others for guidance on how to behave. And don’t wait for 
permission from others. It’s easier to ask for forgiveness than for permission. 
When you stop trying to impress others, you can express your true self more 
fully and connect with people, more genuinely, openly. The less time and energy 
you spend on making your life presentable to others, the more time you can 
spend on things that really matter. 
164
ENJOY 
THE MOMENT
DON’T HIDE
WHEN SOMEONE WOULD SAY TO ARNOLD
‘WE NEVER WANT TO LOOK LIKE YOU’ HE WOULD REPLY
‘DON’T WORRY, YOU NEVER WILL’
TThis is the strength that gets us through life and daily situations. No mater what 
the circumstance is, you never want to be one-dimensional. Look at the bigger 
picture in life and don’t be afraid to try new things. Many in life deem success 
and wealth as measures of happiness. When in truth, some of the richest 
individuals are the loneliest unhappiest people on earth. If you live your day’s 
content with your life, and die content with your life, this is when you achieve 
true happiness.
HaveHave the courage to allow people to see the real you. Be willing to be judged, 
and even encourage it. It’s good for constructive criticism and for developing 
thick skin.
The majority of bodybuilders nowadays are one-dimensional. They look like a 
Greek God, but are stiff as a board. What’s the point of looking badass if you’re 
not able to PERFORM like a bad ass? This is one concept that has never made 
sense to me. 
SoSo don’t be afraid to play sports, perform cardio, try out calisthenics, practice 
yoga, etc. This will all result in a much more balanced well-rounded functional 
physique.
STAY FUNCTIONALLY FIT
I’VE ALWAYS BELIEVED THAT A WELL ROUNDED, 
PROPORTIONATE PHYSIQUE, ABLE TO MOVE AND 
PERFORM IS THE HIGHEST, MOST ELITE LEVEL 
OF AESTHETICS.
165
Of course if you wish to live the aesthetic lifestyle, it’s a no brainer you need to 
acquire an aesthetic physique. 
This is much more then just turning into a muscle-bound monster. It’s essential 
to stay ‘clean’ and I don’t mean just the way you eat. It also includes being 
tanned, well groomed and dressed, white teeth, good hygiene, low body fat, 
goodamount of muscle mass, proportions, etc. 
ButBut aesthetics is more then just being buff. It literally is art. When I think of 
aesthetics, the first image that comes to mind is the epitome of human perfec-
tion. If your end goal is acquiring aesthetics, get ready to dedicate your life to 
that dream.
TThis lifestyle can at times consume people, change who they were before they 
got involved, so be sure to practice everything in moderation. This means get 
your priorities straight. Don’t lose focus on the bigger picture in life, which is 
your career, family, and friends. 
STAY HUMBLE, AND STAY HUNGRY
166
AESTHETIC
PHYSIQUE
 
 AESTHETICS
is much more than just being 
physically appealing. It is a lifestyle, a 
way of life. One does not attain 
aesthetic perfection over night. It 
takes years of consistency to shape 
your physique into a masterpiece, but 
more, it takes you to change your 
entientire outlook on life. With this book, I 
don't just talk about how to diet, or 
the best exercises to do in the gym.
I walk you through my whole transformation from start to finish. How I did it, 
the struggles I faced, and how I built the lifestyle that I live today. This book 
is about the complete lifestyle transformation that you need to go through to 
truly achieve the aesthetic lifestyle. 
Ever since the era of aesthetics first began, the focus on the well rounded life-
style that made it so appealing has slowly become neglected in favour of 
boring muscle-building guides that fail to cover what it truly means to live 
the aesthetic life.
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