Biography

Trevor Ryan

TREVOR RYAN

HEIGHT           WEIGHT           COMPETITION WEIGHT
5′ 8″                170 LBS           160 LBS

OCCUPATION
Studio Owner (Boss Fitness Studios)

Trevor Ryan TwitterTrevor Ryan FacebookTrevor Ryan Website

Hailing from Cape Breton, Nova Scotia, Canada, Fitness Model Trevor Ryan is a Certified Personal Trainer and owner of BOSS Fitness Studios. For over a decade Trevor Ryan has been an avid and versatile Canadian athlete. Now a successful fitness entrepreneur and professional trainer, he has achieved success in just about every team and individual sport you could imagine.

Building on championships in hockey and baseball, Trevor channeled his energy into natural bodybuilding. As a fitness model in Canada, Trevor has been featured on the cover of five international fitness and health magazines, and was the youngest FAME Professional Fitness Model/Natural Bodybuilder at the age of 22. After winning 15 fitness titles and numerous athletic championships in several other sports, he opened his first studio, BOSS Fitness Studio in Ottawa. He is proud to be part of Team ALLMAX.

On Being an ALLMAX Athlete

I have been using ALLMAX products for years and have seen great results thus far. It also helps that ALLMAX is a great Canadian company. The future is yours to discover when you have an excellent diet, are training often, and have a supplement company like ALLMAX you can trust.

Question & Answer with Trevor

Favorite Type of Training
Supersets, drop sets, circuit style of training

Favorite Exercise in the Gym

Preacher curls, French Press

Favorite Cheat Food
Moms Jiggs Dinner or cheesecake

Favorite Diet Food
Salmon and arugula

What Do you Like to Do Outside the Gym?
Hockey, baseball, read, travel, listen to music

How Did you get into Fitness
Had my first weight bench at 6, started Trevor’s World Gym in my basement where I’d turn up the tunes and train after my school sports. Weight training became a habit at an early age, and to this day I’ve been able to stick by it, it’s served me well.

What Do you Love to Listen to when you Work Out
Kings of Leon, Hey Rosetta, Spoon, Led Zeppelin, Pearl Jam, Rage against Machine… Wintersleep. Depends on the day and mood.

Image Gallery

Trevor Ryan Image Gallery

Competitive Record

Competitive Record

2014

IFBB World Championships
Laval, Canada
2nd Place Men’s Physique A

IFBB Events Qualifier Winnipeg, Manitoba
Men’s Physique Overall
Earned IFBB PRO CARD

GNC Natural Provincials
Hamilton, Ontario
Overall Winner Men’s Physique

National Men’s Physique Championships
Edmonton, Alberta
2nd Men’s Physique Class A

GNC Ontario Provincial Championships
Toronto, Ontario
1st Place Men’s Physique

Ottawa Classic
1st Place Men’s Physique & Overall Winner

2013

OPA London Championship
1st Place Men’s Physique

2007

3rd – Fame World Championships (Pro Fitness Model)

2006

1st – OPA Men’s Eastern Ontario (Middleweight)

1st Overall/Best Poser – OPA Ottawa Classic (Men’s Lightweight)

3rd – Fame North Americas (Pro Fitness Model)

3rd – Fame North Americas (Pro Bodybuilding)

2005

1st Overall – OPA Capital Classic (Men’s Lightweight)

1st Overall – Fame Pro Card (Men’s Fitness Model)

1st Overall – Fame Pro Card (Men’s Lightweight)

2004

2nd – Musclemania Worlds California (Junior)

3rd – Musclemania Canada (Men’s Lightweight)

1st – Musclemania Canada (Junior)

3rd Musclemania Superbody, Florida (Junior)

3rd – NS Provincial (Junior)

Training Plan

Trevor’s Training Plan

This is a 5 day plan, 4 days on, 1 day off.

DAY 1

• Deadlifts – 5 x 10 reps
• One Arm Rows – 5 x 10 reps
• Wide Grip Pulldowns – 5 x 10 reps

DAY 2

• Stability Ball Squats, holding 30 lbs weights with stability ball behind your back – 20 reps
• Medicine Jumping Squats – 15 reps
• Bent Over Rows, using dumbbells instead of bar – 12 reps
• Triceps Bench Press – 15 reps
• Bicep Curls – 12 reps
• Stability Ball Passes – from arms to feet passing the stability ball working your core – 10 reps
• Plank, forearms on the floor elbows at 90 degrees – 30 seconds

DAY 3

• Squats – 5 x 10 reps
• Leg Press – 5 x 10 reps
• Straight Leg Deadlifts – 5 x 10 reps

DAY 4

• Burpees/Squats – 8 reps
• Lateral Lunges – 10 reps
• Lateral Raises on stability ball (Video) – 12 reps
• Stability ball chest flys (Video) – 12 reps
• Arnold Press, sitting on stability ball – 10 reps
• One Arm Rows (Heavy) – 15 reps
• Medicine Ball Twists – 30 secon

Day 5

• Rest

Supplement Stack

Trevor’s Stack

Nutrition Plan

Sample Diet

Monday

Breakfast: 45g oats with 1tsp organic honey; 1 liter distilled water; Smoothie – blend 45g IsoNatural protein mixed with water/ice.
Snack: 120g low-fat yoghurt with blueberries and honey.
Lunch: Grilled chicken (1-2 chicken breast) with a kale/spinach/arugula salad
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice.

Tuesday

Breakfast: Smoothie – blend 45g IsoNatural protein mixed with water/ice.100g strawberries and a banana.
Snack: 120g low-fat yoghurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread; 1liter of water
Snack: Mixed nuts, raisins and cranberries.
Dinner: 1-2 chicken breasts and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter. Smoothie – blend 45g IsoNatural protein mixed with water/ice

Wednesday

Breakfast: Smoothie – blend 45g IsoNatural protein mixed with water/ice.00g strawberries and a banana.
Snack: 200g mackerel on 1 slice of whole wheat toast.
Lunch: 1 apple; chicken salad sandwich on whole wheat bread.
Snack: 1 banana.
Dinner: 300g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple ;Smoothie – blend 45g IsoNatural protein mixed with water/ice.

Thursday

Breakfast: 4 scrambled egg whites on 2 slices of whole wheat toast.
Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey.
Lunch:, Smoothie – blend 45g IsoNatural protein mixed with water/ice.g 80g blueberries, 50g blackberries and water; 30g brazil nuts.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice.

Friday

Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.Smoothie – blend 45g IsoNatural protein mixed with water/ice.
Snack: 10 radishes with balsamic vinaigrette.
Lunch: 1-2 cans of tuna with beetroot; 1 low-fat yoghurt.
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice.
Dinner: 250g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese; grapes.

Saturday

Breakfast: 2-egg omelette with cheese.
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice 50g blackberries and a banana with water.
Lunch: 200g of sea scallops with a kale salad.
Snack: 150g raw carrots and hummus.
Dinner: 200g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice.

Sunday

Breakfast: 4 scrambled egg whites on 2 slices of whole wheat toast; 1 grapefruit.
Snack: Smoothie – blend 45g IsoNatural protein mixed with water/ice. 50g blackberries and a banana.
Lunch: Tuna sandwich on whole wheat bread; 1 pear.
Snack: Mixed nuts Smoothie – blend 45g IsoNatural protein mixed with water/ice.
Dinner: 200g fillet steak with 1 small hierloom tomato, spinach and arugula salad.
Snack: 1 apple with 2tbsp natural peanut butter. Smoothie – blend 45g IsoNatural protein mixed with water/ice.

 

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