Age: 26
Height: 6ft 2
Weight: 16 stone / 102kg
Work: Director of TeamRoarFitness, Made in Chelsea, Fitness Model, Sponsored Athlete at Kaged Muscle Supplements and RugbyWarfare
How did you get started with bodybuilding/Fitness?
I think I was aged 17 when I first started training and playing around with the dumbbells. From an even earlier age, I was inspired by the Rocky movies, Rocky 4 in particular. In my later teens, i started flicking through magazines likes MH and others alike, and I was desperate to be like them, to be the guy on the front cover. So I started training, started to supplement with extra protein and monitor what I was eating. Before I knew it, I became hooked on this feeling and watching my body develop was hugely gratifying.
Where does your motivation come from?
I have a strong intrinsic motivation to be the best possible version of myself, I always have! My dedication to training is both a blessing and a curse. Whilst I’m very happy with myself and have learned to enjoy the physique I have built, there’s always a feeling that I can do more to improve. I guess it’s that feeling of being unsatisfied that pulls me back to the gym 5 times a week. I draw a lot of my confidence and well-being from the results I get from training. ‘Look good, feel good’, is an expression that really rings true for me. If I’m feeling that training is going well, I’m injury free, strength is high and body composition is tight, I feel invincible and I love the feeling. For a guy in his younger years who suffered from confidence issues, to learn the effectiveness of training on self-esteem was key in my development as a person, a trainer, and an athlete.
What workout routine has worked best for you?
Big compound movements have always been the staple in my training regimes. Squats, fronts squats, deadlifts, clean and press, and variations of, have all contributed to the physique I now hold. I feel that these are largely responsible for the level of muscle mass I carry, and I think they are essential exercises for anyone looking to build size.
I’ve used the Rugby Warfare Rugby Training system over summer to add strength along with adding mass. It’s a great program if you have the dedication and consistency to do it.
It depends on my phase of training, strength, hypertrophy or cut too.
I’m currently doing 10-12 4 sets, hypertrophy with the view of improving body composition and increasing muscle size.
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What is your diet like?
HeyFood UK now provides my gym meals for me which are fantastic.
I need to consume so much protein (in excess of 200g) on a daily basis so my meals are quite varied to avoid monotony.
- Breakfast (7am)
Coffee with a splash of whole milk, 3 poached eggs with either ham or smoked salmon. Porridge oats with almond milk and a heap of peanut butter and fresh fruit. Water + supplements. - Meal 2 (10:00am)
Protein Pancakes -HeyFood - Meal 3 (1pm)
I Usually 2 prepped meals from HF, turkey mince chili with rice, steak fajitas with sweet potato. - Meal 4 (5pm)
Chicken breast fillet with green veg, and maybe a serving of rice depending on my training phase and current condition - Meal 5 (7pm)
Salmon fillet with broccoli and new potato - Night Time
Casein from Kaged muscle mixed with total 0% yogurt
Guide: How To Live A Healthy Lifestyle
When trying to cut down do you prefer to use HIIT or just normal cardio?
Through my own training experiences, when it comes to cutting down, it’s largely down to the diet, more specifically the carbohydrate content. A limited amount of carb in the diet, timed well, in conjunction with a deliberate high volume weights program and LISS (less intense steady state) after each session works very well.
What is your supplementation like?
Daily supplements include:
Health Supplements
- Fish oil
- Probiotic
- Multivitamin
- Vitamin D
- Vitamin C
Sport Supplements
- Bcaas
- Whey protein post workout
- Creatine monohydrate
- I use casein as my night-time protein source
Favourite Workout Song?
What’s your max lifts?
Squats: 190kg
Deadlift: 320kg
Military Press: 120kg
Bench Press: 160kg
If you weren’t a PT or in the fitness industry, what do you think you’d be doing?
Probably journalism or photography.
Tell us something we don’t know about you?
Aspiring gym owner.
Come from a military background, but wasn’t suited to that way of life so chose something different
Loves a simple life, easy to please, laid back.
Favourite books/blogs?
Dale Carnegie is a fantastic author who really gives some insightful knowledge that can change the way we live our lives.
Vincent Norman Peele – “Power of positive thinking”
Favorite quote
“Better to be a lion for a day than a lamb for a lifetime”Click To Tweet
Team Roar Fitness Apparel
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Check the range of t-shirts below and let us know what you think!
Follow Ryan on social media:
Instagram: @ryan.libbey
Facebook: Team Roar Fitness
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