Interview with Aesthetics Crew Member Supaturk

Aesthetics Crew Member Supaturk

Could you tell us a bit about yourself and how you got started with bodybuilding?

When i was younger I was pretty fat. I was never the type of person that got teased, but I knew I was overweight.

I used to watch wrestling when I was a kid and I loved my Arnie movies, like Predator and The Terminator. And I dreamed to have a physique like Arnie. When I turned sixteen, I decided I needed to lose some weight first, so I dropped about 60 pounds in under a year. And then I first started training when I was seventeen years old. I started off not knowing much about gym and was on and off until I turned eighteen. Then I got serious. I did all my research, and constantly went through trial and error, with fixing up my diet, and then my training regime. And I’ve been hooked ever since.

 

How do you stay motivated?

My motivation is constantly growing, every year, envisioning what I want to look like, and the time period in which I want to achieve it. Then when I get there, I make a new goal. That’s the curse of bodybuilding though, you will never be happy with what you have, there’s always room for improvement.

Aesthetics Crew Member Supaturk

What is your current workout routine?

My workout routine is seven days a week, but on Sunday I only do small muscle groups that won’t counteract with larger muscle groups.

Monday — Chest + Abs
Incline Dumbbells, 6-8 Reps
Flat Bench press – 6-8 Reps
Decline Bench Press – 6-8 Reps
cables (PEC TECK) – Decline, Flat, Incline, 3 sets each

Tuesday — Biceps and Triceps + Cardio

– Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

– Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Wednesday — Back + Abs

Wide Grip pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip Pulldowns – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
Inner Grip middle seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps
T Bar seated – 3 sets 8-10 Reps – Dropset to lower if cannot reach 10 reps

Thursday — Legs + Cardio

Squats – 6-8 Reps – 3 sets – Heavy
Leg Press – 8-10 Reps Slow and heavy
Leg raises – 6-10 Reps slow and heavy
Calve Raises – 8-10 Reps – Go Heavier if needed

Friday — Shoulders + Abs

Shoulder presses 8-10 Reps – Go heavier if needed
Dumbbell side Raises – 8-10 Reps – 3 sets
Arnie Presses Dumbells- 3 sets 8-10 reps
Military reverse presses 8-10 reps – 3 sets
Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 weights 20kg shrugs

Saturday — Biceps and Triceps + Cardio

– Triceps
Skullcrushers – 3 Sets – 6 to 8 reps. then drop set with inner grip to chest
Rope Pulldowns 3 sets – 6 to 8 reps. then drop down to lower weight until fail.
Seated Dips with 60-80 kg of weight on lap. 3 sets, 10 reps

– Biceps
W Bar with seat inclining 3 sets 6-8 reps, then drop set with inner curls with lower weight
3 sets seated dumbbell curls – 6 to 8 reps
Concentration Curls – 3 Sets – 6 to 8 reps
Hammer Curls – 3 sets – 6 to 8 reps

Sunday — Traps + Calves + forearms + Abs

Shrugs on machine 8-10 reps – 3 sets – go heavier if needed, dropset to 2 handheld weights 20kg shrugs.
Calf Raises – 8-10 Reps – Go Heavier if needed

– Forearms
Side Hammer Curls – 8-10 Reps – 3 Sets
finger palm raises reverse – 8-10 Reps – 3 sets
pull downs with straight bar- 8-20 Reps – 3 Sets

– Calves
Donkey calve raises – 10 reps – 3 sets
Standing calve raises – 10 reps – 3 sets
Leg Press extensions – 10 reps – 3 sets

Aesthetics Crew Member Supaturk

What is your diet like?

Currently I’m bulking, so I’m eating roughly about 4200+ Calories.

On a normal daily basis, my bulking diet consists of:

Meal 1: Pro/Carb 8:00am
10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal + blueberries
56g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat/Carb 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies 200 grams brown rice
55g protein / 47g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 200 grams brown rice + vegies
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
200g Chicken + 200 Gram brown rice, Veggies
60g protein / 84g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, 1 Cup Vegies + 100 gram brown rice
50g protein / 32g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Carb 8-8:15pm
Lean Protein of your choice, 100 Gram brown rice + 2 natty peanut butter scoops
50g protein / 27.5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 459 grams – Carbs: 399.5 grams – Fat: 80 grams

 

What gives you the best results when cutting?

When cutting i follow the Charles Poloquin Cutting diet principles, i still have carbs, but only in the morning and after a workout. and i keep my sodium levels minimal, as I’m prone to water retention from excess amounts of sodium.

I do cardio 4 x a week. Which consists of Uphill walking for one hour.

Aesthetics Crew Member Supaturk

What 3 exercises have contributed the most to building your physique?

I know it sounds Cliche, but the 3 most contributing exercises are Bench Press, Squats and Deadlifts. Best core exercises, that work the whole body, if you are not incorporating Deads+Squats into your routine, you are missing out on so much more potential growth.

 

What supplements do you use?

The only supplements i use are Fish Oil, Protein, Preworkout shakes and a multivitamin.

 

What is the most common training question that people ask you?

People always ask me how to get a fuller, rounder chest.Aesthetics Crew Member Supaturk

And not many people have incorporated decline into their workout.

Decline is one of the best workouts for chest, I make sure I add it into every chest workout, followed by flies + cables etc.

I’ve noticed it is a very subjective workout.
A lot of people don’t use them.
Some people swear by them.
And most fall in the middle.

People make excuses all the time such as, it gives me headaches, it hurts my shoulders etc, etc.

I found dips or decline bench presses on the Smith Machine or with dumbbells to be the most effective for decline variations. This exercise hits the pecs 100% and the pump is great. Doing it on the Smith Machine you don’t have to think about balance if you’re starting out and have crappy control or form, you can just press on till the pecs gives up on you.

My outer, lower and middle pecs have definitely been a major noticeable part of my body and the size of my chest is mainly due to decline. I highly recommend dips or declines on the Smith machine.

Some tips for decline bench:

When looking at the different bench press angles, the things that matter the most are:

1) The load vector – Gravity is creating the force straight up and down, but the angle of the torso varies.

2) Elbow position – Elbows out will in general involve more chest, elbows in will involve more shoulder, and this primarily has to do with torques and joint accelerations at the different joints.

3) Bar position in relation to elbow – If the bar is behind the elbow, increased tricep activity will be involved (think tricep extensions).

An entire muscle doesn’t hypertrophy evenly from one exercise. Entire muscle fibers contract (all or nothing principle), but the stimulus amongst muscle fibers within the muscle depend on the angle of penetration (angle of fibers) and direction of the force being exerted. ( it’s like doing biceps and only doing curls in other words).

 

Who is your favorite bodybuilder?

My all time goal is Frank McGrath. I love his thickness+vascularity. It’s what i aspire to.

 

Supaturk Gallery

What are your favorite quotes?

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'”

“Don’t do your best. Do whatever it takes.”

 

What are your plans for the future?

Plans for the future is to reach my all-time goal of 240 pounds. I still have a long way to go. But I will get there, even if it takes me 10-15 years.

Bodybuilding isn’t the only thing in my life though, even though it requires 24/7 commitment. I’m a working class man, with my own house, and I’m looking to get into property development, hopefully by the time I’m 25, I’ll have another 2-3 houses.

7 Responses

  1. Miscerrr

    biggest inspiration supaturk. ill definately be trying out your diet and training regime when im bulking. Looking good as always brosef <3

    Reply
  2. fredownsu

    most down to earth member of the aesthetics crew, huge props.

    Reply
  3. Oguzhan

    Because of you I started working out. You’re my inspiration ‘Supaturk’. I’m already 180lbs 6’1 (16 year). I’m looking forward to your bodybuilding experience!

    Reply
  4. freaksandgeeks

    because of supah tahkzzz i pawn little noobs at the gym and throw weight on ground like tuff kidzz tankkkkzzz supahh takkzzz

    Reply
  5. Dave

    whats his cutting diet like
    he only said the bulking up diet

    Reply

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