Learn How To Look Shredded & Get Competition-Ready!

Dan Wynes is a 21-year old UK Personal Trainer, fitness model and competitor sponsored by True Performance Nutrition.

Dan’s clients range from hopeful bikini and fitness model competitors to 70 year olds looking to get fitter and in better shape.

Dan credits his incredible physique to hard work and reveals that his secret to getting motivated every day is to wake up at 4:30am and listen to a motivational speech!

HOW DID YOU DECIDE TO COMPETE?

I’ve always been really inspired by physiques. As a child, I looked up to superheroes and cartoons and, as I got older, I bought my first issue of Men’s Fitness and on the cover was a Fitness Model. These images inspired me to get into training when I was 18 and weighed only 8 stone with no self-confidence.  

Training is now part of my life and, as I have transformed my physique, my confidence has grown.

After a couple of years of training, I wanted to do take the next step and I decided to step on stage and compete. It really was a natural progression from exercising, to taking it more seriously, to learning more and to teaching.   

WHAT IS YOUR TRAINING PROGRAM LIKE? DO YOU CHANGE YOUR WORKOUTS DURING COMPETITION SEASON?

I don’t really change my workouts, they stay very similar year round. I might add in a few intensity boosters like dropsets or supersets to mix things up a little. My main objective is to up the weights progressively whilst maintaining good form and constant tension on the muscle.

DAN’S TRAINING PROGRAM

HOW DO YOU FEEL ABOUT “DIRTY BULKING?”

I don’t practice dirty bulking, I feel it is unnecessary excuse to get fat and out of shape. And more than that, your body can create new fat cells but it never gets rid of them. So this means that over time you are going to find it easier to put fat on and harder to loose fat with every “dirty bulking” and then cutting cycle. I do however, allow myself 2 free meals a week to go and socialize with friends and family. I think this is really important as you don’t want to miss out on anything you may regret. To me, family will always be first.

AS FAR AS THE MEALPLAN GOES, HOW DO YOU ADJUST IT ON COMPETITION SEASON? HOW DO YOU EAT TO GET SHREDDED?

My starting calories will be determined by how active I am at that point in time. I like to keep my calories high to keep my metabolism as fast as possible so I decrease my food by a very small amount each week. My biggest weight loss normally happens during the first two weeks. If I start to lose too much weight I implement a refeed day, meaning I increase my carbs to around twice my maintenance level so it tops up my glycogen stores. This helps me maintain muscle whilst dieting down. Also, whilst dieting, production of certain key hormones is reduced so, by incorporating refeed days, I keep my hormones at an optimum level. Another item worth mentioning is that I never count any calories from my veggies as I believe there is such a massive benefit to my body. I do, however, limit vegetables like peas and sweetcorn.

DAN’S TYPICAL MEAL PLAN

WHAT IS YOUR CARDIO ROUTINE LIKE?

My cardio routine changes throughout my prep: In the beginning, I don’t do any cardio at all. At the start of a cut, I just reduce my food intake from my set calories. Once my weight loss plateaus, I add in cardio. I do 3 weekly sessions of fasted cardio first thing in the morning for 30 minutes. Again, as I like to keep my food intake high, I would rather do more cardio throughout my prep. I build up slowly until I get to 5 sessions of 45 minutes per week, but this will only be in the last month before a competition.

WHAT IS YOUR PREPARATION LIKE THE FINAL COUPLE OF WEEKS BEFORE A COMPETITION?

In the final few weeks of my competition prep, I start to add in cardio but I see it as one tool to use and I always like to introduce it very slowly. My goal is to be losing 1- 2 lbs a week and I will only add in cardio if my weight stalls. Two weeks before the competition, I up my water gradually to around about 8 Liters a day and add in Sea salt to my meals throughout the day. I only eliminate salt completely from my diet in the final 6 days.  

As far as my workout routine goes, it doesn’t really change. I try to keep the weight high to keep as much muscle mass as possible. I only change my routine in the last 3 workouts of my final “Peak Weak” and this is mainly due to lack of energy. I never do any cardio in my last week because I want to limit the release of aldosterone, a hormone in the body that can cause water retention.

I start off my last week with a high protein/ low carb/ high fat diet to induce a state within the body called ketosis. In a ketogenic state, your body begins to use ketones for energy instead of carbohydrates. I only do this in my last week as it sets my body up perfectly for my 2 day carb load before the show day. A carbohydrate load helps fill your muscles with much needed glycogen and this creates the appearance of a harder, drier physique. But keep in mind that this will only work if you are lean enough to begin with!

HOW DO YOU MANAGE YOUR DIET AND TRAINING WITH YOUR SCHEDULE?

As a Personal Trainer, preparation is key for me to staying on track. I always prep my food in advance and I normally cook about 2-3 days’ worth of meals so I can save time. During my contest preparation, I need to get my fasted cardio done before breakfast. I start work at 6am so I need to be up at 4:30 so I can do my cardio at home before work. I never miss a workout session because I only need an hour to train, so I always block out an hour of my day and treat it like a business appointment or meeting that can’t be missed.

DAN’S SUPPLEMENT STACK

WHAT IS YOUR ADVICE FOR SOMEONE THAT WOULD LIKE TO BE AS SHREDDED AS YOU ARE?

My advice to anyone looking to get lean is, it is something that won’t happen overnight but with consistent, hard and smart training as well as a good nutrition plan you will get the results you require. There are no shortcuts, no secrets and no quick fixes.

WHAT WOULD SAY TO SOMEONE WHO IS THINKING ABOUT COMPETING OR IS NEW AT IT?

The best advice I can give you is get as much help as possible and make sure your family and friends understand what you need to do and they fully support you. Contrary to popular belief this sport is far from an individual effort I have been very lucky to have the support of my friends, family and clients. Part of the appeal of competing for me is also meeting so many like-minded individuals and the friendships you can form.

DO YOU HAVE A BODYPART THAT YOU HAVE TO WORK HARDER OR FOCUS ON MORE? HOW DO YOU OVERCOME THE CHALLENGE?

I don’t think anyone in the fitness industry is 100% happy with their body and, being a perfectionist, I have areas that I want to improve. At the moment, I’m trying to build more size overall and work on my shoulders. For me shoulders/ delts make the man! If you look at any superhero or Greek god statue, they always have a massive V taper with a small waist and perfectly proportioned body. This is something that I aspire to have.

In order to get some growth in my shoulders, I have focused a lot more on intensity and controlling the weight during lateral raises and focused a lot more on my lateral and posterior head. Most people neglect the posterior head of the deltoid as they can’t see it. Having a fully developed even deltoid creates the illusion of a much rounder cannon ball.

WHAT IS YOUR GYM PET PEEVE?

My gym Pet peeve has to be people who train in big groups that take up a piece of equipment for well too long or are just standing around talking or on their phone… Definitely people who go to the gym to socialize!

WHERE SHOULD OUR MEMBERS GO IF THEY WOULD LIKE TO LEARN MORE OR GET MORE TIPS FROM YOU?

instagram: @DanWynes

website: Danwynes.com

twitter: https://twitter.com/danwynes

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