His name is Benjamin Cardel. He is 18 and he is from Denmark. He works out 5-6 times a week and keeps pushing his muscles to grow and develop. Find out how this “skinny kid who couldn’t gain any weight” became a fitness model.
Would you introduce yourself, please?
My name is Benjamin Cardel and I am an International Pro Fitness Model. I am 18 years old and I am 6’0 feet [183cm] tall and weigh 190 lbs [86kg].
When I was younger, I trained as a gymnast for 11 years. I’ve always been the skinny kid who couldn’t gain any weight regardless of how much (and what) I ate. I’ve been working out seriously for the past four years to build my body.
When did you start your body transformation?
I’ve always been interested in the human anatomy. Since the age of 12 I’ve been reading articles and different fitness magazines about health, diets and workouts. When I was around 15 years old I started lifting [weights] and following a strict workout program and diet plan (which I made myself).
Seeing my own progress through the years has been the best motivation for me. I believe that it’s important to be motivated but it’s even more important to motivate you and remind yourself to never back down.
What keeps you motivated?
I wake up every morning and feel motivated. Lifting weights in the gym and feeling my muscles burning is motivating. A sore body tells me that I’ve been working hard and pushing it to the limit. Seeing my own results is also a huge motivation for me.
Pro Fitness Model Andre Davids has been one of the biggest inspirations and motivations in my own career. He was involved in a fatal car accident and was in hospital for several weeks. Even though Andre was close to death, he had the most insane comeback ever. Now he’s even bigger and stronger. That’s real motivation and it makes me remember never to back down.
How many days per week you workout and your normal weekly workout schedule?
I work out 5-6 days a week. I don’t have a normal weekly workout schedule because I keep changing it for maximum gains. It’s important to change your workout schedule often. Otherwise your muscles get used to the exercises and that reduces your gains.
My workout schedule at the moment looks like this:
- Monday: Back & Shoulders
- Tuesday: Quads, Hamstrings & Abs
- Wednesday: Chest & Biceps
- Thursday: Calves & Abs
- Friday: Biceps & Triceps
- Saturday: Rest
- Sunday: (optional) 30mins of cardio
What is your favourite muscle group and your favourite exercise for it?
It’s hard to choose a favourite muscle group but if I have to – it has to be my chest. My favorite chest exercise is cable flyes. It delivers a concentrated burn in the chest muscles. I like that feeling.
What’s your diet like?
I eat three wholesome meals a day. My typical diet looks like this:
- 2 half boiled eggs
- 90 grams of oats with milk
- 1 scoop of protein powder, omega 3, vitamins and a cup of coffee
My lunch is often made up from last night’s dinner leftovers.
- Roast chicken, peppers, green beans and rice. I also drink ½ liter water.
I like to consume good quality protein, micronutrients and carbs for dinner.
- Protein from low fat cuts of meat and fish – chicken, turkey, beef, salmon.
- Vegetables – broccoli, beans, salads, tomatoes, carrots.
- Carbs – rice or mashed potatoes.
What is your advice to anyone who wants to gain weight and build muscles?
Eat clean and lift heavy. Replace the bulk phase with a clean healthy diet. It takes longer but it prevents fat gain and promotes clean muscle mass gains.
If you workout at a gym, I suggest you try a heavy lifting phase. Aim for 4 sets of 6 reps with the maximum weight you can lift without injuring yourself. If you can’t complete 6 reps then lower the weight until you can complete all reps and sets.
What are your ambitions?
Working as a fitness model is a fantastic job. I’d like to encourage more people to lead a healthier lifestyle and experience its benefits. My biggest ambition is to motivate others and help them reach their goals.
Anything else you like to add?
I will be shooting in Miami, FL [USA] this summer. I am also taking part in the Danish Bodybuilding & Fitness Federation (DBFF).
[quote_box_center]Check out my facebook page for daily inspiration and motivation and advice on how to achieve your goals:
Facebook: facebook.com/pages/Benjamin-Cardel-Modelling-Fitness/165482753540461 [/quote_box_center]