He is a Competitive Junior Bodybuilder in the CBBF organization and Team Advanced Genetics Athlete, also Runs a Bodybuilding Youtube channel and provides motivating and inspiring footage for everyone! looks to improve his package for Next year as he plans to really take his journey to a new level! look for him on facebook, twitter, and of course Youtube and follow this inspiration and Phnom as he grows and becomes more successful with time!!

Find Dana on:
Facebook | Twitter | YouTube

When did you start training and what motivated you to start?

I started training in high school at 16, my big motivation was that despite being athletic, I needed size to compete against other athletes. I started out all on my own with my own ambitions, using the internet, magazines, and trial and error I worked on developing a great foundation and basic knowledge I would need to start building some muscle!

Because I was very self motivated I’ve also learned a lot more then most do, taking the time to figure things out through trail and error, and researching also helps you develop a great knowledge and mindset when it comes to this sport so i started out the best way i think i really could have!

What does your typical diet look like?

Meal 1-
-2 whole eggs
-1 cup whites
-1/2 cup fiber 1 (crunchy original)
-1/2 cup quick oats

Meal 2-
-6 ounces of lean protein (white fish, extra lean beef,chicken,turkey)
- 1/2 cup cooked carbohydrate (rice,quinoa,etc)
-1-2 cup of veggies (mostly spinach)
-5-10grams of fat (almonds , walnuts, Peanut butter)

Meal 3
-same as meal 2

Post training
-50 grams of whey isolate

Meal 4
-same as meal 2 +3

Meal 5
-1 cup egg whites
- 25grams whey isolate
-1 cup fiber 1 (crunchy original)

Do you have cheat days / meals?

I’m not a huge believer in them, but when you’re dieting usually a “re-feed” day where you have 300-400 calories extra, usually from carbohydrates is a beneficial option for firing up the metabolism! When you’re eating calories to grow I usually find my daily macronutirent intake is hard enough to eat. I think its more of a craving you have when you are in a caloric deficit, your body craves those extra nutrients all week. That being said, its fine to go and enjoy a meal once or twice a week within reason all year round to stay sane, and enjoy life a little!

Do you drink alcohol?

I have never been an advocate of alcohol. I’ve definitely had my few experiences with it, and in my country it is an extremely popular social thing with young adults my age. But when it comes to getting the results you need and staying on track with Bodybuilding and your health, it’s really something you need to avoid as much as possible. One or two casual drinks a week defiantly wont hinder your health, but I usually find its one of those things where you just don’t end up having one! Next thing you know you drank 6 or 10 beverages etc, an easy thing to do when you’re socializing. I know many individuals who went from binge drinking every weekend to cutting it out completely and just from that minor change made tremendous changes in there physique and results they were getting from the gym!

Do you use many supplements?

I usually stick to the basic supplements that work. I will supplement my daily protein and sometimes carbohydrate requirements with an isolate protein or a waxy maize. I recommend Isophase and Glycophase from Advanced Genetics, both are great tasting and mix extremely well. Other than that i like to use an Nitric oxide supplement and a creatine supplement. I’ve been using GP3 and Nitric Impact by Advanced Genetics great combination of all the nutrients I need around my workouts! Throughout the year i may add in different vitamins and minerals etc, but i mainly stay to a dietary food replacement, nitric oxide/stimulant based, and creatine products.

What does your typical training routine look like?

Reps are usually 12-15 on warm up sets and 6-10 on working, usually lower as the weight increases. I always do a 5min cardio warmup then dynamic stretch the target muscle group. Then I proceed with 6 sets warming up my rotator cuff’s before each gym session.

Day 1 – Quads/Hamstrings

-Squats 2 warm up sets – 3 working set

-Leg Press 2 warm up sets- 3 working sets

- hamstring curls 1 warm up -4 working sets

- SIssy squats or leg extensions -5 working sets

Day 2 – Biceps/ Triceps

-Rope pushdowns – 3 warm up sets (elbows)

- Barbell CloseGrip Bench Press – 1 warm up set – 3 working sets

- Dumbbell Curls – 1 warm up- 3 working sets

- Seated Over head Dumbbell Extensions 1 warm up – 2 working

- Seated EZ-bar preacher curls – 3 working sets

- 1 arm overhead Dumbbell extensions- 3 working sets

- Standing ez-bar 21 curls- 2 working sets

- v-bar tricep pushdowns- 2 working sets – 1 triple dropset

Day 3 – Delts/Traps

-Dumbbell or Barbell Press – 2 warm up sets- 3 working sets

- Dumbbell seated Rear later raises – 2 warm up sets -4 working sets

-Dumbbell lateral raises – 1 warm up – 4 working sets

- Dumbbell Front raises – 3 working sets

- Dumbbell Shrugs – 3 working sets

- cable rear extensions – 3 working sets- 1 drop set (4 differnet weights)

-1 arm cable lateral raises – 2 working sets- 1 set to failure

Day 4 – Rest Day

Day 5 – Chest/tri’s

- Flat/incline Barbell Bench Press -1 warmup set -3 working sets

-flat/incline Dumbbell Benchpress – 3 working sets

-flat/incline Dumbbell fly’s – 4 working sets

- Standing cabel crossovers – 4 working sets

-Chest dips – 3 working sets

- Tricep pushdowns – 3 working sets

-1 hand over head dumbbell extensions – 3 working sets

Day 6 – Back/ Biceps

- Deadlifts – 2 warm up sets – 3 working sets

-Barbell rows – 3 working sets

-Dumbbell 1 arm rows – 4 working sets

- wide grip Lat pulldowns – 1 warm up – 3 working

- seated close grip cable row- 4 working sets

- Hammar strength pulldowns – 4 working sets

- Pull ups – 2 working sets – 1 set to failure

Day 7 – Rest Day

Do you have any inspirational figures you look up to?

The first few years into lifting I never had an inspirational figures that I looked up to, but this past winter I had the privilege of a new IFBB pro taking me under his wings. Mike Johnson (2011 Mr.Canada). He helped coach me for my first few shows this year. In the process he had become not only a great coach, but a great mentor, friend, and inspiration. I defiantly look up to him like a brother now, and will be looking forward to working more with him in the future!!

You say you have competed, tell us a bit about it?

Yes this year i competed in 2 Bodybuilding shows the 2012 NSABBA and the 2012 NBPFA. in the NSABBA I placed 4th in both juniors and heavyweights, and in NBPFA I came 2nd in the juniors and 3rd in light heavyweights! It was a great experience and I learned a lot about myself! looking forward in coming back next year with a better package!

Where do you see yourself in the future?

I see myself hopefully being on the National Bodybuilding stage within the next few years as a junior, and becoming more involved with the sport! Time will tell where I will be, but I have a great support of mentors and friends and an awesome sponsor behind me. I honestly couldn’t ask for more support in my goals which makes me very ambitious for new opportunities that i know will come knocking on my door!

Where did you hear about Physique Of The Week?

I heard about it on Facebook, I saw fellow YouTuber’s and fitness enthusiasts competing in it!

What do you think about Physique Of The Week?

I think Physique Of The Week is a great way for Bodybuilders and Fitness Enthusiasts to get themselves “out there” and get the exposure that they deserve!

If you could give our readers one piece of advice what would it be?

Don’t let the rough times, the down times, and the hard times bring failure to your ambitions. Use those experiences to get stronger, to show others what you are capable of, and to come out on top. The times when we are our weakest allow us to pick ourselves up and make the changes we need to be stronger tomorrow.