At the young age of 20, Justin Degutis is already a British Natural Bodybuilding Federation (BNBF) double champion. He is also a fitness model with a promising career and a full-time BSc Physiotherapy student. Read about his achievements, training routine, diet and tips for a successful body transformation.
Would you introduce yourself, please?
My name is Justin Degutis. I’m 20 years old and a full-time BSc Physiotherapy student. I also work as a product consultant at a health shop. In addition, I provide online consultations in relation to fitness and nutrition.
I am 6.1 ft tall and my weight during the competitive season is around 186lbs [85kg].
When did you start your body transformation?
I have been doing Olympic style wrestling since the age of 11. Weight training became a big part of my wrestling regime when I turned 15 years old. It helped me become stronger, bigger and faster. I also wanted to improve my physical appearance and it has helped me with that along the way.
However, couple of years ago I decided to quit wrestling due to extensive injuries, and needed to find a new challenge in life. When you’re used to competing and always having that excitement and adrenaline rush, you keep searching for ways to experience it again and again.
A work colleague of mine suggested I try competing in natural bodybuilding competitions. I saw this as a new challenge in my life and I have no regrets about taking up this challenge.
What keeps you motivated?
Results keep me motivated. For example, when I start to lift more weight on the bench press than the previous week, or when I see visible muscle growth and improvement in my physique – those are the things that make me want to progress more and more, make me want to push myself harder and harder everyday!
I also follow my fitness and natural bodybuilding idols that show me what can be achieved without the involvement of any illegal substances. They inspire me with their own achievements in natural bodybuilding and fitness.
How many days per week you workout and your normal weekly workout schedule?
I usually do weights 4 days per week and cardio once or twice a week. This is an example of my weekly workout schedule:
Monday: Chest, Biceps, and Triceps
Tuesday: Back, Shoulders and Legs
Thursday: Cardio – 1 hr. of Swimming
Friday: Chest, Biceps, and Triceps
Saturday: REST or Cardio
Sunday: Back, Shoulders and Legs
I also do abdominal training at the end of each workout plus 10-15 min of stretching exercises.
What is your favourite muscle group and your favourite exercise for it?
My favourite muscle group is my leg muscles. I love to do “Bulgarian Split Squads” which are basically lunges except that your rear leg is placed on a bench and therefore is elevated. I also love that it challenges my balance and that I can really target my gluteal muscles and my quads. Every time I do this exercise I’m sore the next day.
What’s your diet like?
My normal diet consists of 3 main meals where protein is the key macronutrient together with carbohydrates. I keep fat to a minimal when I’m not cutting for a competition. I also have a whey protein shake in between my main meals. Other supplements I take are:
- BCAA – During and post workout
- Creatine Kre-Alkalyn – Pre workout
Sample daily diet plan:
- 4 egg whites & 3 whole eggs for an omelette
- Rye bread (1 slice)
- Shake of Greens and Fruit
- Whey protein shake
- Bananas x2
- Chicken breast
- Sweet potato
Mid – Afternoon Snack
- Whey protein shake/ bar
- Handful of almonds
- Wholegrain brown rice
What is your advice to anyone who wants to gain weight and build muscles?
My advice would be to take small steps. Stay concentrated on improving your strength, appearance or whatever your goal is, rather than comparing yourself with someone who is more advanced, because that can be discouraging. It’s also pointless if not done for the purposes of motivation.
Make realistic short-term goals, they will provide motivation. Your progress will also motivate you along the way as well.
Use whatever equipment you have, or just do bodyweight exercises if you do not have any equipment available.
There are tons of ways to overload your muscles and provoke their growth. For example, increase the number of repetitions or sets, increase the time of the muscle contraction, and find exercises that are more challenging to do.
What are your ambitions?
My ambitions for the future would be to win my upcoming natural bodybuilding shows, get sponsors, and get on a magazine cover. I’d like to be known not only as a bodybuilder or a fitness model but as a physiotherapist who follows an exemplary lifestyle and to whom people can come, consult and receive professional advice – whether it’s related to fitness or various pathologies. I am very enthusiastic about helping people out and sharing my knowledge.
Anything else you like to add?
In the summer, I plan to compete in the British Natural Bodybuilding Federation (BNBF) Central Champs Juniors category. It’s also a qualifier to the British Nationals. I have recently started to diet and adjusted my training regime.
[quote_box_center]If anyone is interested in following my progress, recipes, tips, videos etc. or just want to ask me a question please, do not hesitate and like my Facebook page: