Chris Heskett: fitness model interview, diet and training program

Chris Heskett is a fitness model and the author of the 3 Day Lifting Plan For Beginners, 3 Day Full Body Workout For Beginners and the 4 Day Lifting Plan For Beginners. He works as a personal trainer and strength coach for the Bloomsburg University Women’s Basketball team. In this interview, he shares his diet, meal plans and fitness model workout program to help you with your own physique transformation.

Chris Heskett, fitness model interview, diet, training program
Chris Heskett: fitness model interview for Skinny Muscles

Would you introduce yourself, please?

My name is Chris Heskett and I’m a 21 year old aspiring fitness model. I am 5’11” [180cm] and currently around 190lbs [86kg]. I am studying exercise science at Bloomsburg University in Bloomsburg, Pennsylvania [USA]. I work as a personal trainer and strength coach for the Bloomsburg University Women’s Basketball team. I’ve competed in two Men’s Physique competitions with the Organisation of Competitive Bodybuilders (OCB). I took 4th at my first one and 2nd in my most recent competition.

My hobbies, other than weight lifting, include Mixed Martial Arts (MMA), kayaking, and hiking.

Tell us about your body transformation

I started with sports my freshman year of high school. I was a distance runner in cross country and track and I was fairly good at it. My best 5k time being around 17:45 and my 3200 meter at 10:48. By the end of my sophomore year I was burned out from running and tired of people calling me skinny so I decided to do something about it. I quit distance running and started with P90X. After the 90 days with P90X, I read Jason Ferruggia’s Muscle Building Secrets. That’s where I really got into weight lifting and started seeing major results.

What keeps you motivated at the gym?

I have an inner desire to be the best when it comes to my body. I also keep a picture of Juilen Greaux on my iPod and my computer because he has my ideal physique.

When things get tough and I’m not motivated, my girlfriend will make me go to the gym.

What’s your fitness model gym workout program?

I typically workout 4-6 days per week. Usually I do 4 days of weight lifting and 2 days of conditioning. Sometimes I’ll move to 5 days of weight lifting but my nutrition and recovery need to be spot on for that.

Here is a breakdown of my training week right now, though this changes monthly as I critique my program to what I need to bring up. I will usually hit chest and shoulders twice a week, but I need to add size to my arms so I increased the frequency that I train arms.

Monday: Shoulders and Arms

  1. Band Constant Tension Lateral Raises
  2. Barbell Overhead Press Cluster
  3. Rear Delt Flies
  4. Lateral Swings
  5. Lateral Raises
  6. Cable Rear Delt Flies
  7. Cross Body Hammer Curls
  8. Dips
  9. Preacher Curl
  10. Rope Overhead Extension
  11. Incline Curls
  12. Rope Pressdowns

Tuesday: Legs

  1. Leg Curl Partials
  2. Back Squat Cluster
  3. Back Squat max reps
  4. Leg Extension Partials
  5. Leg Press
  6. Lunges
  7. Glute-Ham Raise
  8. Romanian Deadlift

Wednesday: MMA Workout

Jump rope followed by heavy bag workout for 2 minute rounds with 15 second rest

Thursday: Chest and Triceps

  1. Machine Fly Partials
  2. Bench Press Cluster
  3. Incline Dumbbell Bench Press
  4. Incline Dumbbell Fly
  5. Decline Hammer Press
  6. Band Triceps Extension
  7. Close Grip Push Ups

Friday: Back and Biceps

  1. Kayak Rows
  2. Deadlift Clusters
  3. Pull ups
  4. T-Bar Rows
  5. Dumbbell Rows
  6. Lat Pull Down
  7. Spider Curls
  8. Incline Curls

Saturday: MMA workout

  1. Jump Rope
  2. MMA “Torture Hour”- usually 10 rounds that are 2-3 minutes with 15-30 seconds rest
  3. Heavy Bag or Thai Pad work
  4. Rolling

Sunday: Off

Your favourite muscle group and exercise

My favourite muscle is the chest and my favourite exercise for it is bench press. My best feature is probably my back and my favourite exercises for my back are deadlift and pull ups.

Do you have a fitness model diet?

When I’m “bulking” I will do about 18 cal/lbs. If I’m trying to cut I will start at 14 cal/lbs. The breakdown will be 1-1.5 g protein/ lbs, 30% of calories from fat, and the remaining calories from carbs.

I do not believe that you need to follow the 6 meals a day diet; I personally cannot do that right now with my schedule, and I typically do around 3 meals plus 1 or 2 snacks.


  • 5 whole eggs
  • Handful of berries
  • Veggies if I have time in the morning


  • 8-12 oz chicken (usually closer to 12)
  • 2 cups veggies


  • Pre-Workout shake or Coffee
  • 1 scoop protein powder
  • 2 g leucine
  • 5 g creatine
  • 200 mg DMAE


  • 1 scoop protein powder
  • 2 cups grape juice


  • 8oz grass-fed beef
  • 200-300 grams of carbs (from rice, sweet potatoes, or regular potatoes)
  • 2 cups veggies

Pre-Bed Snack

  • Oatmeal
  • Peanut butter
  • Sometimes I add in protein powder
  • 400 mg magnesium
  • 2 g fish oil
  • 30-50 mg zinc
  • 5,000 IU Vitamin D3

Your fitness model advice to anyone who wants to transform their physique

Read, read, and read some more. There is so much information at everyone’s disposal on the internet. There is no excuse for not doing your own research from well known strength coaches, sports dieticians, personal trainers, and/or athletes. Just don’t get caught up in all the reading though and forget to workout.

Tell us about your ambitions

I’m not planning on competing in any shows in the near future. However, I am planning on doing a photo shoot in the spring with my girlfriend (she’s competing in a figure competition in April). My future plan is to gain enough size to compete in the National Physique Committee (NPC) or World Bodybuilding and Fitness Federation (WBFF) and gain my pro card naturally. I am also looking for possibly being sponsored by a supplement company. My goals are to eventually get on the covers of magazines like Fitness RX, Men’s Fitness, and Men’s Health.

I will be going to Westside Barbell over my college’s winter break to train with Louie Simmons with my college’s Iron Club.

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