Name: Ryan Hughes
Residence: West Chester, PA
Weight: Current: 225, Contest: 210
Occupation: Fitness Model/Athlete, Fitness Consultant/Enthusiast
– NPC Lehigh Valley Championships:
2nd Place Mens Novice Heavyweight
3rd Place Mens Open Heavyweight
– Top 5 Finalist in the Bodyspace Spokesmodel Contest
– Exercise for Men: November 2010 Issue
– Cover Philly Fit Jan/Feb 2011 Issue
– Mens Fitness: February 2011 Issue
– Mens Fitness: March 2011 Issue
– Mens Fitness: May 2011 Issue
– Muscle Mag
– Iron Man
– Featured on bodybuilding.com
– Nike Pro Combat (Virginia Tech)
– President hughesFIT (www.hughesFIT.com)
– Gaspari Nutrition Sponsored Athlete
– TEAM Gaspari
Just gettin’ started…
When did you get started with fitness?
Constant hate for being the skinniest kid in high school got old. At 6’0″ 130lbs my freshmen year of high school, most females outweighed me. It took a while to really learn and understand how to workout and how to eat and how to grow, but once I did, I never looked back. I entered my first competition and from then on I was hooked and really developed a passion for health and fitness.
What drives you to be so fit?
The constant need to get better. The fact is, is there is always someone out there bigger, stronger and leaner then you. Keeping that in mind, I will never stop trying to improve. I also want to motivate and inspire as many others as possible along the way!
What has been the hardest obstacle for you to overcome?
For me, it has been genetics. Which I am sure a lot of people can relate to. I am genetically an ectomorph and have a tall skinny build. With that said, putting on weight and trying to maintain proportions has been a tough task and one I continue to battle with everyday.
However, there is no obstacle that cannot be overcome with hard work.
Could you tell us about your current training program?
Currently, I am in the gym 7 days a week. I do 20 minutes of cardio after every workout Monday-Saturday and an extended session on Sundays, which is my off day from weights. I train abdominals three times per week. My currently weekly schedule changes frequently but currently looks like this:
Monday – Shoulders/Traps
Tuesday – Quads/Calves
Wednesday – Chest
Thursday – Back
Friday – Hams/Calves
Saturday – Arms
Sunday – Off from weights
What does your diet look like?
My Current caloric intake is roughly 4,000 calories, as I am in a period in which I am trying to add a little size to my legs to bring up proportions. I will begin contest dieting again in 10 weeks. I never change the sources from which I get my calories, I only change the quantity. This allows me to stay clean and lean year round. A lot of guys will add cheat foods or sloppy meal choices when trying to add size. I do not. I stick to 99% lean turkey, 96% lean ground beef and fish as my protein sources. I use yams, oats, brown rice and greens as my carbs and almonds, natural pb and oils as my fats. I grocery shop every week and buy the same foods each time. Consistency is key regardless of your goals.
Do you take any supplements?
What I use:
Protein: Gaspari Nutrition MyoFusion
Multi-Vitamin: Gaspari Nutrition Anavite
BCAA: Gaspari Nutrition BCAA 6000
Intra-Workout: Gaspari Nutrition Size-ON Pre Contest
Nitric Oxide: Gaspari Nutrition PlasmaJet
Pre-Workout: Gaspari Nutrition SuperPump MAX
Fish Oils: Controlled Labs Oxi-Mega Fish Oils
Post-Workout: Genr8 Vitargo
Fat Burner: Gaspari Nutrition Phenorex (during contest prep)
How I use them:
Protein: I take MyoFusion with breakfast and post-workout
Multi-Vitamin: I take 3 Anavite with breakfast and another 3 Anavite post-workout
BCAA: I take 6 BCAA 6000 post-workout
Intra-Workout: I sip on a serving of Size-ON Pre Contest during my workout
Nitric Oxide: I take a serving of PlamaJet 3 times a week, one hour prior to my workout
Pre-Workout: I take a ½ serving of SuperPump MAX 30 minutes prior to my workout
Fish Oils: I take one Oxi-Mega Fish Oil with breakfast and one post-workout
Post-Workout: I take a scoop of Vitargo with my MyoFusion post-workout
Fat Burner: 2 capsules Phenorex prior to A.M. cardio and 2 capsules pre-workout
What is your favorite body part?
If you could start back from the first day you started training would you do anything differently?
I would have hit my legs hard from day one. I would advise everyone who is just starting out to train your physique evenly. I made the mistake of just trying to “get big” when I was young, which meant arms, chest and back. Now, I am killing my legs twice a week to try and bring them up to speed. They are coming along but it’s a process.
Final advice for readers?
Set your goal, plan out your path to reach it and do it. Don’t make excuses, don’t listen to any surrounding negativity and do not quit. Anyone can reach their fitness goals when in the right mindset. The mind is a powerful tool, use it to your advantage and your goals will be accomplished. – Ryan Hughes
Ryan Hughes Websites:
Joe TickNow Photography
Jason Jaskot Photography
Iron Man Studios
Mitchel Gray Photography