Muscle-Munch talks with: Bodybuilder Shane Copley

Muscle-Munch talks with: Bodybuilder Shane Copley

How did you get started?

I have always loved the look of muscle. Ever since I can remember as a kid I wanted to have big huge muscles, so I guess I was always going to take up bodybuilding to some degree. I was 15 years old before I got serious about it though, and at the time I was really into playing rugby league and used weight training to help add size and strength to assist my rugby game.

What your diet consists of & why?

My offseason diet these days is pretty mundane. I eat every 2 to 3 hours and shoot for anywhere between 50 to 100g protein and 50 to 100g carbs per meal with little added fat. My foods of choice are potatoes, wholewheat pasta and oats as my carbohydrate source. My protein comes from either turkey, beef, eggs, fish or protein powder. As you can see, its not really revolutionary stuff but it works! I do add in more fruits these days though, which is something I used to neglect. I eat grapes andstrawberries every day as a snack to help provide me with vitamins and antioxidants and also to give me something sweet tasting so I don’t get bored with my diet and stray.

What supplements do you use?

I am very fortunate to be sponsored by Extreme Nutrition and use their Pro-6, KR-Evolution, Branched Chain Amino Acids and Whey daily. I love the shakes as these add flavour and taste to mydiet as well as being easy to consume post workout. After a heavy leg or back workout I struggle to face food for an hour or so and shakes are ideal for this purpose.

Example of diet

  • Meal 1: 2 x Scoops Extreme Pro-6 + 125g Oats + Strawberries
  • Meal 2: 250g Beef + 350g Potato + 60g Whole-wheat pasta
  • Meal 3: 250g Turkey + 350g Potato + 60g Whole-wheat pasta
  • Meal 4: 250g Beef + 350g Potato + 60g Whole-wheat pasta
  • Meal 5 : 2 x Scoops Extreme Whey
  • Meal 6: 250g Turkey + 350g Potato + 60g Wholewheat pasta
  • Meal 7: 250g Beef + 350g Potato + 60g Wholewheat pasta
  • Meal 8: 300g Basa fillet + Roasted vegetables + Grapes

What does your current work-out routine look like?

Mon: Quads & Hams.
Tues: Chest & Calves.
Wed: Back & Abs.
Thurs: Shoulders & Traps.
Fri: Bi’s & Tri’s.
Sat: Rest.
Sun: Rest.

What are your max lifts?

I genuinely have no idea. I can’t even tell you how much weight I used in todays workout! If it’s light – add weight! If your form is poor – take weight off and do it right. When I started out I always tried to trainheavier than the last workout, these days i’m unconcerned with that. Plus training around injuries is common place now so I can’t have any preconceived ideas about what weights i’ll use or what exercises i’ll do.

What’s your opinion on the run of the mill “Bulk & cut” way of training

I think it’s important to have a clearly defined goal at any one time, be that add size, cut fat, get stronger or whatever else. Focus all your efforts on achieving this goal then once you’ve done that, shoot for a new goal! Bulk and cut works well if bulk doesn’t mean be lazy and have a lacklustre diet.

Who is your favorite bodybuilder, strongman or powerlifter.?

I’m in awe of pretty much anyone with lots of muscle. My favourite strongman was always jon-pallsigmarsson.

If you could give someone one piece of advice, what would it be?

Put your weights away ha ha (as a gym owner I would say that !)


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