Name: Gerd Heiken


Nickname:  H , Budda

Age: 39

Height: 177.5 cm

Off Season Weight: 105-110kg


Contest weight: 95 – 100kg

Current measurements: Chest: 49 Neck:19  Arms: 17 Waist: 36 Thighs: 27 Calves: 17

What do you do for a living?:  My wife and I own a Supermarket and are partners in a Gym in the country.

Marital status: Married with 3 kids , 5 horses , 2 dogs , there’s a bull somewhere on loan , the ducks got the axe , the guinea pigs well ask the dogs ! , the cats don’t last long enough to get named ..

You just won your first bodybuilding contest, tell us about that.: Australasian 2008 Men’s Novice. I’ve always wanted to compete deep down. Not so much for the competition but to me it just seemed the natural progression of things in the journey of bodybuilding. For me to get from where I was to where I want to go I had to go through the process of competing. And it was the most awesome experience! I’ve had the best advice and support from family and close friends.

What was the hardest part of your contest prep?: The last 2 weeks was brutal, the carb deplete and then the carb load. But is only 2 weeks – just do what needs to be done, the reward is more than worth it. You find another part of yourself in there .....

Are you going to compete again?: Absolutely! Going to do a few in a row next time round.

How long have you’re been lifting weights?:  4-5 years, and properly maybe only 2-3 years.

What got you started in bodybuilding in the first place and did you have any aspirations of competing when you first started training?: Since I started lifting weights for aesthetic and muscular development late in life I never thought I would make the grade fast enough to be able to take it to a stage and compete. I never really saw it in myself. People around me saw it; they are the ones who challenged me to step up.

What's your current workout routine?:  It changes often but the fundamentals are the same. Nutrition, recovery and incremental overload. Stimulate not annihilate.

Every morning before work: cardio (just a steady walk for 30-45mins) and abdominal training & conditioning.

Day 1: chest / back /arms

Day 2: quads / hams /calves

Day 3: delts /traps / arms

Day 4: rest

Repeat

This is a good steady routine, 45 mins in the gym max and lets me target each muscle group with different exercises twice in a week.

To increase intensity I swap to a standard 5 day split and increase exercises and sets.

Do you have a trainer?: When I first got serious I engaged Charlie Duca as my coach, he taught me how to train & eat like a bodybuilder. The man is a total legend and I am in dept to him for giving me the grounding I needed. My dear friend Coral Moody filled in so many blanks for me just by being my mate, the years of experience she has in the sport just rubbed off on me, monkey see monkey do, there really is an easy way to live the lifestyle, it’s not rocket science but you don’t see it so clearly sometimes unless its shown to you. Glen Purtel showed me what to do to dial in for competition. His knowledge and experience is second to none and we planned everything down to the finest detail.  A month out from comp we did a trail run, deplete and load, so on the day we knew exactly what to expect. He’s a genius with this stuff and I’m really looking forward to taking it to the next level with his advice.

Body part most liked to train:  That’s a hard one, I just love to train!  Hmmm if I had to pick one would be delts.

Favourite exercise: chins & dips

Favourite off season food: ice cream & chocolate!

Favourite pre contest food: hahaha gourmet cheesecake!

Do you follow a strict eating plan all year round?: Monday to Friday pretty tight , weekends cut a little slack but just a little.

Do you think supplements play an important role in achieving your goals?:  Yes


What are your main supplements off-season and pre-contest?:

Off season:

Multi V s and oils

BCAA's or EAA

Glutamine

Creatine

Pre-contest:

BCAA's or EAA

Glutamine

Creatine

Arginine

NOX Stimulant loads on the market

Lots of different vitamins and minerals and oils, multi v, zinc, calcium, vit e, fish oil, Flax, etc ... since you’re so full of water you need to have a ready stream of nutrients to maintain your immune system.

I’m very sparing on the use of protein shakes, unless I’m looking for calories to bulk up on. I find that a whole food diet is FAR more effective at building and maintaining muscle and easy to prepare in advance. Also if you have a spouse or kids they can also enjoy a wholesome diet since your already cooking for yourself anyway, just make a bit more.

Favourite bodybuilder:  I haven’t thought about this for a while, I tend to take my cues and feed off the energy from friends that are competing and excelling in the the sport. So they are my true favourites, be it a mate off a forum who’s had a good comp or someone I know personally that’s competing.  As for favourite super stars of the sport I’d have to say Flex Wheeler and Kevin Levrone.

Favourite bodybuilding magazine: “Hardcore Aussie Muscle” is the only one worth reading.

What's your motivation to keep training?: Love training regardless so there’s no problem getting into the gym no matter now stuffed I am after a day at work , ALWAYS feel better afterwards. The challenge is taking it to the next level, figuring how to make it from that point A to point B and beyond. The science and healthy living aspect of the sport FAR outweighs the alternative (being a fat lazy couch potato) I just can’t live that way .. So I train hard and live as clean and healthy (mind, body and soul) as I possibly can.

What other sports have you participated in or interest you?:  When I was younger ... alot younger .. It was soccer and volleyball. When I was in the navy I was really fit and involved in the ships diving (scuba) teams and always into the team sports there. Now it’s mainly the bodybuilding, but my wife and I are involved with the kids and the rodeo scene out here in the bush. Rodeo and riding is an awesome family activity.

Do you have any interests outside of the gym?: Work, work, work and then the rodeo and then more work.  Helping family and friends achieve their goals!!!

Would you like to thank anyone?:

First and foremost my beautiful Wife Trisha. She’s had to put up with alot of crap. Sometimes it’s not easy having a bodybuilder in the house and sometimes it’s not easy understanding what we go through or being a relative outsider to the industry & sport and playing the third wheel when you’re with your bodybuilding mates talking bodybuilding. Spending even more time alone when I’m at the gym late, having to do things alone with the kids when I’m busy with work or training.  But she still gives me unconditional support and help all the way, sees when I need a boost or motivation, gets me off my ass when I’m thinking about skipping gym cause I’m tired, and I couldn’t ask for more.( she gets to enjoy the fruits of the hard work at the end of the day too haha ;) )

Coral –doody head- Moody, what can I say? Evil twin removed at birth. Besides being a great friend and best mate, she’s also the one that challenged me to take it to the next level. And always had my back when the going gets tough. Planted a seed as she says .... The journeys only started buddy.

My great friend and coach Glen purtel, hope I’ve done him proud in my first comp. Now I have to step up and with his help and improve again. And his lovely other half Di Shipway a more beautiful person one could ever meet. You pair are one in a million.

Thank you all from the bottom of my Heart, couldn’t wish for a better team.