Arran Aro Interview

Today we’re bringing you an interview with Arran Aro. Arran is a WFC winner and Sci-Mx sponsored athlete, and rocks a great physique to boot!

Lets take a look at what he had to say in this interview!

How old were you when you started lifting?

Around the age of 18. I got my first gym membership and started to attend the gym on a regular basis.

What got you to step into the weight room? Was it to pursue modelling, bodybuilding, general fitness?

If I am totally honest I wanted a physique like LL Cool J so that was my goal (ha ha!) some people find it hard to get into gym mode it just felt like my natural environment.

As your physique has developed, and matured over the years, do you find it has prohibited you from modelling, or given you more opportunity within the modelling world?

I have always had a muscular physique but over the years I have increased my definition and packed on more muscle. I would say it has increased my marketability as a fitness model.

What, in your opinion, has been your defining ‘fitness’ moment?

My weekend at BodyPower This Year May 2014 when I came 2^nd Place at FitFactor and won World Fitness Championships and also managed to capture the attention of my amazing sponsors SCI-MX.

When not training or cooking food, how do you spend your ‘working week’?

Training clients, so mainly still in the gym.

How do you fit your training & finding time to eat around general life?

I plan it into my daily schedule so there is a specific time I dedicate to my training. Diet wise I prep my food and keep it close by at all times so when its time to eat and I am limited on time or having to eat while travelling, Its still manageable.

What is a typical day of dieting like for you when you’re looking to add muscle mass?

I like to make sure every meal is packed full of protein, at least 30g of protein per meal. Also now in offseason I don’t limit myself to a specific meal plan.

Arran Aro Diet Example

Breakfast: Beans, Biltong and Ezekiel Bread or oats and ULTRA WHEY™ PROTEIN and natural peanut butter

Meal 2: Turkey breast, broccoli and brown basmati rice

Meal 3: Turkey breast, broccoli and brown basmati rice

Meal 4: Steak or Venison Burger In A Ezekiel Bap

Meal 5: Samoan and stir fry veg

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How does this change when you’re dieting for fat loss?

The carbohydrates are severely cut and I mainly consume a diet of just lean protein and green veg.

What tips do you have to stay fuller for longer when dieting?

Consume a larger portion of protein as protein keeps you fuller for longer. Also, I like to opt for complex carbs that are lower GI, as they have a slower release of energy.

What is your take on cheat meals? Do you have them, and if so, do you factor them into your macro’s, or see them as a ‘free meal’?

Yes cheat meals are good and help you keep your diet clean 90% of the time as you look forward to a cheat meal and no I’m not a IFFYM kinda guy (lol!).

How often would you incorporate a cheat meal or cheat food into your diet?

Now that im in my off-season, I will give myself more flexibility in my meals. However I will try keep my ‘cheat meals’ to a maximum of 3 per week.

Some people struggle to draw a line between cheat meal and cheat day. How detrimental, in your opinion, is a full-blown cheat day when trying to lose weight?

To loose bodyfat you really want to steer clear of having a ‘cheat day’ as you can really blow your full week’s training and hard work in one day.

Not everyone who goes to the gym wants to compete or be a fitness model. What tips would you give these people who want to get in shape and follow a healthy diet?

I personally would focus on being healthy and achieving your desired look. So have a nice, balanced diet and do a mixture of weight training and cardio.

Don’t monitor your food but keep to 5-6 small meals a day to help increase your metabolism and keep you full.

Lets shift gears to training, can you give us an overview on your training style. Do you prefer high volume, heavy weight low reps, a combination of both?

Each Workout A Maximum Of 32 Sets.

Each Exercise 4 sets (Not Including Warm Up).

I Keep Rest In Between Sets At 1 Minute.

Each Workout Will Be Different Mixing Up Exercises Keeping My Body Guessing Keeping It Fun!

Can you talk us through a typical week’s training split?

Arran Aro Workout Plan

Day 1: Back And Triceps

Day 2:  Quads And Abs

Day 3: Chest And Biceps

Day 4: Shoulders

Day 5: Hamstrings, Calves And Abs

Day 6: Rest

Does this differ when you’re preparing to compete?

Yes and no. I tend to drop weights as I am lower on energy levels due to a low carb diet, but I try still keep the rep range around 10 reps.

How long does a typical weight session last for you?

Anywhere from 45 -70 Mins

Are there any exercises that would be considered unusual that you feel have been crucial in developing your physique?

I wouldn’t say a particular exercise, but how you perform the exercise form needs to be your number one priority.

Tell us about your cardio routine. Is it a daily, 2-3 times a week?

Now In offseason cardio takes a step back and I just fit it in when appropriate. When cutting cardio is 7 days a week.

Do you prefer low intensity, long duration cardio, or a HIIT style?

HIIT Cardio is more fun, however my body responds to steady state cardio to get rid of fat.

You’re sponsored by SCI-MX. Tell us about how you landed that gig.

I managed to catch SCI-MX’s attention at their stand at BodyPower when they were holding a competition looking to sponsor athletes. I stepped up and took a picture on their stand and it went from there really.

Which of their supplements are your favourite?

That’s hard, it generally changes every month depending on training but this month I will go with TESTODRIVE HARDCORE™

What does your current supplement stack look like?

Arran Aro Supplement Plan

Before Breakfast: 100% Glutamine And TESTODRIVE HARDCORE™

3x a Day: CLA 1000 LEANCORE™

With Meals: BCAA AMINO FUSION™

Pre Workout: CREATINE CT-MX™  and 100% Glutamine

Intra Workout BCAA INTRA HARDCORE™

Postworkout: ULTRA WHEY™ PROTEIN, CREATINE CT-MX™ ) and 100% Glutamine

Before Bed: TESTODRIVE HARDCORE™, 100% Glutamine and ZMA PLUS HARDCORE™

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How important do you feel supplements are to those looking to either add muscle mass or drop body fat?

Supplements are not the key, however they do aid with lean muscle growth & recovery, allowing you to perform your best in every training session.

Supplements or food? If appetite wasn’t a concern, which would you prefer?

Food

Is there any ‘essential’ supplements you’d recommend to someone wanting to bulk up or cut up?

TESTODRIVE HARDCORE™ for adding muscle mass! Its an amazing natural testosterone booster and really increases your strength and work ethic in the gym.

I’ve covered quite a few protein snacks in supplement reviews on the site. What are some of your favourite protein snacks to satisfy your sweet tooth, without breaking your diet?

SCI-MX PRO2GO® DUO Bars however they are so yummy, they’re slightly addictive!

Do you have any final words for our readers?

Patience; as it takes time to build that desired physique but be determined and stay dedicated and by doing this will only result in success.

Where can our readers follow you and learn more about you?

@ArranAro Instagram,

@ArranAro Twitter

Arran Aro Facebook