With two back-to-back Men's Physique wins already under his belt this year, Tim Chase gives you his insight into what it takes to become a champion fitness model.
- PCA Men's Physique - 1st Place
- Pure Elite Overall Winner, Fitness Model - 1st Place
- WBFF Pro Show - 8th Place
- WBFF Fitness Model - 2nd Place
- WBFF Fitness Model - 3rd Place
- Miami Pro Fitness Model - 1st Place
- Miami Pro Fitness Model - 3rd Place
- BodyPower FitFactor - Finalist
- Miami Pro Fitness Model - 3rd Place
Which of your competition achievements has been your most favourite and why?
Every competition has been special and meant a lot to me for different reasons, but it is my two recent wins this year at the PCA Men's Physique and Pure Elite Fitness Model competitions that mean the most to me. I took over a year and a half out from competing to add some muscle and work on weaknesses and the hard work paid off.
What got you inspired and into the fitness-health industry?
I originally took up training in the gym to improve my performance at rugby, but not long after starting I realised I wanted that "cover model" physique! I wanted to look like the guys on the front of fitness magazines. So I started training and researching everything health & fitness related.
What is the most rewarding aspect of competing for you?
It's the reward of setting yourself the challenge of getting in competition shape and achieving it! The feeling you get when you reach that goal of transforming your physique makes you feel like you could do anything you set your mind to in life.
Can you tell us about your experience with your physique competitions and any tips for a first-time competitor?
I find I perform my best and enjoy the experience much more if I focus on my own journey and goal rather than looking at the competition. If I am only concerned with my preparation for the stage then I find the whole process far less stressful and actually easier. So if you're a first-time competitor stop worrying about whose competing again you and focus on your journey and constantly improving yourself!
What has been the biggest challenge you have had to overcome to get to where you are today?
It has been trying to juggle competing with full-time work, family and social commitments and setting up an online business all at the same time!
What is the number one lesson you have learned about health and fitness through your training?
That CONSISTENCY is key! It's not about fad diets or crazy exercise regimes, it's about being consistent with whatever plan you have, day in, day out.
Do you remember your first training session? How different is your training today?
It isn't actually massively different, to be honest! I now have a lot more variety to my training in the gym and don't feel the need to write down every weight and set as I used to. I do a lot more now by how I feel on the day, rather than having a strict training session!
Who inspires you? Why?
I take my inspiration from people who have been successful in other fields outside of fitness. People such as Richard Branson, Gordon Ramsey & Dwaine Johnson all inspire me that anything really is possible if you're willing to work for it.
What advice would you give to our PROMiXX followers who want to get into the best shape of their life?
Set a goal or target that is specific to you and what you really want to achieve, not what other people want you to do. You will only succeed if you are driven and motivated to achieve your goals if they actually mean something to you.
What is the most important thing guys need to remember when training?
Remember what and why you are training. It sounds stupid but so many guys will attempt 1 rep maxes and focus on strength and power when they are actually training for aesthetics! Or they will get annoyed they are losing their definition when they are trying to pack on muscle or increase strength.
What is your career highlight and why?
Two main highlights:
First was being the face of Optimum Nutrition Gold Standard Pre-Workout and being featured in nearly every fitness magazine across the U.K. & Europe!
The second was winning Pure Elite & PCA back to back.
How do you conquer nerves on the stage either when you are competing?
Sometimes I don't, but nerves can work in your favour as they will keep you focused on the job in hand. If I've put the work in and know if given my preparation my all then I'm usually less nervous.
What is your favourite body part to train and what are you favourite moves to train it?
For the past year, I've really enjoyed training legs as they were always a weakness of mine. So putting in the sessions has really brought them up to match the rest of my body and made me actually enjoy the sessions! I'm a big fan of a 45-degree leg press and a walking lunge.
Can you give us a sample of your weekly workout regime?
Here is a common regime I use. It is over 8 days, so I train a different body part each Monday for example:
Day 1: Quads/Hamstrings
Day 2: Shoulders/Calves
Day 3: Chest/Back
Day 4: Rest
Day 5: Hamstrings/Quads
Day 6: Shoulders
Day 7: Arms/Calves
Day 8: Rest
What kind of music do you listen to when you are working out?
I don't really have a set genre I like to listen to as it depends on my mood. Although anything that has a bit of aggression is my favourite, so rock/drum & base both work well for me.
What does your diet look like when you are trying to get lean?
I always stick to 6 meals a day whether I'm bulking up or trying to get lean. This is because I love food and find this works really well with my lifestyle. However, the portion sizes and macronutrients of each meal changes depending on what my goal is. With getting lean, I will gradually reduce my calories as and when needed, only making changes to the nutrition of it's really required.
What kind of cardio do you like best and why?
I'm a big fan of high-intensity interval training (HIIT) - Big calorie burn in minimal time.
Do you take any supplements?
I currently take supplements from Optimum Nutrition including:
- Platinum HydroWhey
- Amino Energy
What do you have in store for the future?
I'm looking to push my new website www.chaseperfection.com as best I can. There are so many people I know I can hugely benefit by making small adjustments to their training, nutrition and lifestyle.
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