INTERVIEW: 18-year-old Nathan Heimonen Shares his Secrets for a Perfect Body

PRO PHOTOS BY JOHN HOUGH

Teen bodybuilder. Teen fitness expert. Male model. Based in Sault Ste Marie, Ontario, 18-year-old Nathan Heimonen appears to have a world of opportunities and success awaiting him. His impressive work as a teen bodybuilder and the quality of his modeling portfolio — by the talented photographer John Hough, who is based in West Hollywood, California — emphasize Nathan's cut physique and natural ease in front of the camera. 

In this exclusive INTERVIEW, Nathan shares a very detailed description of how he stays in shape. Based on the results we see in his portfolio, this workout and diet plan obviously works. 

Nathan's Stats

AGE: 18

HEIGHT: 5'8"

WEIGHT: 165 lbs. (5 % body fat)

SHOE SIZE: 10

WAIST: 27"

CHEST: 42"

ARMS: 16"

LEGS: 22"
WHERE ARE YOU FROM? Sault Ste Marie, Ontario, Canada

When did you start working out, and why?
I started training at the the age of 15 because I was 110-pound kid who got bullied throughout elementary schoo,l so instead of out letting into something bad (drug alcohol etc.), I started to train. I didn't just enjoy it, I built a passion for it; it didn't matter how bad my life was outside of the gym, in there I was untouchable.
 

What are your best physical attributes? Any parts you focus on especially for improvement?
My best physical attributes would have to be my abs and chest. I keep a really balanced training program, but my arms have always lacked a bit so that is something Im working on.
 

What is your workout routine?

My routine is a six-day split, very intense, and probably over-training for most, but it works well for me. It looks like this:

Day 1: power chest endurance back

flat benchpress 5 X 4 to 8

deadlift           3 X 15 to 25

closegrip bench  5 X 4 to 8

lat pull down    3 X 15 to 20

incline DB         5 X 4 to 8

DB row            3 X 15 to 20 an arm

flat fly             5 X 12

wide grip pullups 50 total

20 min ab circuit

40 min cardio

Day 2: arm day

DB curls          5 X 6 to 15 an arm

skull crushers  5 X 6 to 15

ez curl            5 X 6 to 15

rope pull down  5 X 6 to 15

undergrip pullups  50 total

drips                 100 total

cable curls        5 X 6 to 15

kick backs         5 X 6 to 15

 20 min ab circuit

40 min cardio

Day 3: power legs endurance shoulders

squats                                      5 X 4 to 8

push press                                3 X 15 to 25

leg press                                  5 X 4 to 8

seated DB shoulder press            3 X 15 to 25

quad extension                           5 X 4 to 8

lat raise                                    3 X 15 to 25

ham curl                                    5 X 4 to 8

reverse fly                                  3 X 15 to 25

20 min ab circuit

40 min cardio

Day 4: power back endurance chest

deadlift               5 X 4 to 8


flat benchpress     3 X 15 to 25


lat pull down        5 X 4 to 8


closegrip bench     3 X 15 to 25

DB row                 5 X 4 to 8

incline DB              3 X 15 to 25

pullups                  50 total


DB fly                   5 X 10

20 min ab circuit

40 min cardio
 

Day 5: arm day

DB curls          5 X 6 to 15 an arm

skull crushers  5 X 6 to 15

ez curl            5 X 6 to 15

rope pull down  5 X 6 to 15

undergrip pullups  50 total

drips                 100 total

cable curls        5 X 6 to 15

kick backs         5 X 6 to 15

 20 min ab circuit

40 min cardio

Day 6: power shoulders endurance legs

push press                          5 X 4 to 8

squats                               3 X 15 to 25

seated DB shoulder press 5 X 4 to 8

leg press                             3 X 15 to 25

lat raise                              5 X 10

quad extension                     3 X 15 to 25

reverse fly                            5 X 10

ham curl                               3 X 15 to 25

20 min ab circuit

40 min cardio

Day 7: full rest
 

What about your diet? What do you eat, and what do you avoid?
My diet is kept very strict and has no cheating whatsoever. It;s very high protein and moderate carbs taken mostly pre-workout, and a good quantity of healthy fats. Here's a sample day:


Meal 1 7:00

2 chicken breasts

1 cup of veggies

10 almonds

f=10g c=30g p=60g cal= 450


Meal 2 10:00

 2 scoops protien

f=4g c=8g p=50g cal=300



Meal 3 12:00

1 cup oats

1 scoop protien

f=8g c=60g p=30g cal=400




Meal 4 2:00

2 scoops protien

1 banana

f=5g c=40g p=50g



Meal 5 4:00

1 chicken breast

1 whole wheat wrap

f=8g c=20g p=40g cal= 350




Meal 6

2 chicken breast

1 cup veggies

10 almonds

f=10g c=30g p=60g cal=450



Meal 7 10:00

1/2 cup cottage cheese

10 almonds

1 scoop protien

f= 8g c=20g p=40g cal=300

Totals: f= 55g c=210 p=330 cal= 2660

 

 

When did you first start modeling?
I started modeling by starting a page on bodybuilding.com. I got noticed on there after I posted a few pics and it's just skyrocketed from there. Here's the link to my page:

http://bodyspace.bodybuilding.com/nathan312/

Do you play any other sports besides working out?
As for sports, I've played pretty much everything: hockey, soccer, football, I run track and cross country, and my newest addition is MMA training.



What are your long-term professional goals? 
Besides modeling I am a student working toward becoming a firefighter and I also do some work with my father who owns a drywall and painting company called Platinum Interiors. He is very supportive of my career and I couldn't ask for a better dad. I'd just like to take this moment to say I love both my parents and really appreciate their support.

What's the best way for us to follow your work?
You can follow my at my bodybuilding.com space facebook and twitter all 3 links are below

http://bodyspace.bodybuilding.com/nathan312/

https://www.facebook.com/Norway2

https://twitter.com/#!/nathanheimonen

Thanks for the great interview.

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