SimplyshreddedTV: Persevere – Featuring Shepol Lopehs

 

SimplyshreddedTV: Persevere – Shepol Lopehs

 

 

Quick Stats:

 

Age: 23

 

 

Height: 5’6” – 171 cm

 

 

Weight: 165 lbs – 75 kg

 

 

Off Season: 198 lbs – 90 kg

 

 

 

How did you get started with bodybuilding?

 

I’ve always been active in sports. From a young age, I played soccer, I climbed and participated in combat sports. When I was about 12, I started focusing on my physique and I would do 200 push ups and 200 sit ups every night before I went to bed. At that time, I was the only one in my school who had a six pack. At the age of 17 I joined a gym with my friends. During training all of them would focus on building a wide chest and bigger arms, but I was the only one working on my symmetry.

 

When I turned 20, I started to diet and in 3 months my body responded; the rest is pretty much history!

 

 

Where does your motivation come from?

 

For myself, it’s all about making the right choices. I love competing with myself, and I become more and more motivated everyday as I see my body change. It’s an awesome feeling to be in control of my own physique, health and happiness.

 

My family, friends and followers also motivate and inspire me.

 

 

What workout routine has worked best for you?

 

I change my routine every 12 weeks and pyramid my sets.

 

Full Routine:

 

Monday: Legs/Shoulders/Abs

 

 

• Squats 6 x (Pyramid)

 

• Deadlifts 4 x 10-14

 

• Lying Leg Curls 3 x 12-14

 

• Leg Press 4 x 10-14

 

• Leg Extension 3 x 12-14

 

• Standing Calf 4 x 20-30

 

• Seated Calf 3 x 10-20

 

• Dumbbell Shoulders Press 5 x (Pyramid)

 

• Alternating Front Raises 3 x 12-14

 

• Standing Side Laterals 4 x 10-14

 

• Cable Bent-Over Lateral Raises 3 x 12-14

 

• Abs Circuit (10 minutes Non Stop)

 

 

Tuesday: Chest/Biceps

 

 

• Incline Dumbbell Press 5 x (Pyramid)

 

• Dumbbell Fly’s 4 x 10-14

 

• Cable Fly’s 3 x 12-14

 

• Machine Dumbbell Press 4 x 10-14

 

• Dumbbell Pullovers 3 x Failure

 

• Barbell Curls 5 x (Pyramid)

 

• Preacher Curls 4 x 10-14

 

• Reverse Curl 3 x Failure

 

• Abs Circuit (10 minutes Non Stop)

 

 

Wednesday: Back/Triceps

 

 

• Pull Ups 6 x (Pyramid)

 

• Lat Pulldown 4 x 10-14

 

• Close Grip Pulldown 3 x 12-14

 

• Seated Row 4 x 10-14

 

• Upright Row 3 x 12-14

 

• One-Arm Dumbbell Row 4 x 10-14

 

• Dips 6 x (Pyramid)

 

• Pushdowns 4 x 10-14

 

• Overhead Barbell Extensions 3 x 12-14

 

• Abs Circuit (10 minutes Non Stop)

 

 

Thursday: Legs/Shoulders/Abs

 

Repeat Monday

 

 

• Squats 6 x (Pyramid)

 

• Deadlifts 4 x 10-14

 

• Lying Leg Curls 3 x 12-14

 

• Leg Press 4 x 10-14

 

• Leg Extension 3 x 12-14

 

• Standing Calf 4 x 20-30

 

• Seated Calf 3 x 10-20

 

• Dumbbell Shoulders Press 5 x (Pyramid)

 

• Alternating Front Raises 3 x 12-14

 

• Standing Side Laterals 4 x 10-14

 

• Cable Bent-Over Lateral Raises 3 x 12-14

 

• Abs Circuit (10 minutes Non Stop)

 

 

Friday: Chest/Biceps

 

Repeat Tuesday

 

 

• Incline Dumbbell Press 5 x (Pyramid)

 

• Dumbbell Fly’s 4 x 10-14

 

• Cable Fly’s 3 x 12-14

 

• Machine Dumbbell Press 4 x 10-14

 

• Dumbbell Pullovers 3 x Failure

 

• Barbell Curls 5 x (Pyramid)

 

• Preacher Curls 4 x 10-14

 

• Reverse Curl 3 x Failure

 

• Abs Circuit (10 minutes Non Stop)

 

 

Saturday: Back/Triceps

 

Repeat Wednesday

 

 

• Pull Ups 6 x (Pyramid)

 

• Lat Pulldown 4 x 10-14

 

• Close Grip Pulldown 3 x 12-14

 

• Seated Row 4 x 10-14

 

• Upright Row 3 x 12-14

 

• One-Arm Dumbbell Row 4 x 10-14

 

• Dips 6 x (Pyramid)

 

• Pushdowns 4 x 10-14

 

• Overhead Barbell Extensions 3 x 12-14

 

• Abs Circuit (10 minutes Non Stop)

 

 

Sunday: Recovery

 

 

• Rest day

 

 

 

If you had to pick only 3 exercises what would they be and why?

 

 

1. Squats: I love doing squats because they raise my testosterone levels and help keep my back and core tight and strong.

 

1. Pull Ups: They are my favorite upper body exercise because they allow me to work my back, shoulders and biceps all at the same time.

 

1. Dips: Like pull ups, this exercise is another one of my favorites for my upper body. I like to customize this exercise so I can really target my muscles.

 

 

 

What is your diet like?

 

I adjust my diet according to my workout routine. I eat clean all year round because it’s something that I like to do and it’s my lifestyle. I tend to eat a lot of white meat and vegetables, and I stay away from sugar, wheat and unhealthy fats.

 

Daily Diet:

 

 

• Meal 1: 3 ½ ounces Oatmeal, 1 ounce Whey, 7 ounces Water or Milk, ¼ cup Almonds, 3 ½ ounces Berries and 1 cup Black Coffee

 

• Meal 2: 7 ounces Chicken Breast, ¼ cup White Rice, 7 ounces Green Vegetables and 1/5 teaspoon Canola Oil

 

• Meal 3: 7 ounces Beef, 7 ounces Potatoes and ½ Avocado

 

• Meal 4: 7 ounces Chicken Breast, ¼ cup White Rice, 7 ounces Green Vegetables and 1/5 teaspoon Canola Oil

 

• Meal 5: Pre Workout ¼ cup Oatmeal and 6 Egg Whites

 

• Meal 6: Post Workout 1 ounce Whey, 7 ounces Water or Milk and 3 ½ ounces Rice Cakes

 

• Meal 7: 7 ounces Salmon and 7 ounces Green Vegetables

 

• Meal 8: 1 ounce Casein, 7 ounces Water or Milk and ZMA

 

 

 

Do you deplete your water prior to a show? Tell us about the process and what’s worked best for you.

 

My water intake greatly depends on how dry I want to look. But before every show, I deplete my water; this really helps bring out the details in my physique. Usually, I start depleting my water 7 days prior to the contest. From day 2-5, I make sure I get 5000 mg of natrium daily by putting extra salt on my food. Once I cut out the salt, my body really dries out, and my vascularity begins to ‘pop’.

 

 

• Day 1: 8 L

 

• Day 2: 6 L

 

• Day 3: 6 L

 

• Day 4: 6 L

 

• Day 5: 4 L

 

• Day 6: 2 L

 

• Day 7: 0 L

 

 

 

When trying to cut down do you prefer to use HIIT or just normal cardio?

 

I prefer doing normal cardio 2-3 times a week; it gives me a lot of energy. When I’m cutting down, I’ll do cardio 2 times a day; once before breakfast and once before I go to sleep.

 

What is your supplementation like?

 

 

• Whey Protein

 

• Casein

 

• L-Glutamine

 

• BCAA’s

 

• ZMA

 

• Multivitamin

 

• Fish Oil

 

 

 

Favorite Quote:

 

“Believe in the impossible”

 

Instagram: https://instagram.com/fitnesslopehs/

 

 

Video Credit: Adam McGhee

 

Arnold 2.0: Calum Von Moger Talks With Simplyshredded.com

Quick Stats:

 

Age: 25

 

 

Height: 6’2″ – 188 cm

 

 

Weight: 250 lbs – 113 kg

 

 

 

What was your lifestyle like prior to your transformation?

 

I grew up in a very small town on a little farm with my family. I played soccer for 8 years and was always very athletic. I remember growing up in an organized household where the entire family followed a daily routine. The environment where I grew up undoubtedly helped shape my mindset on discipline.

 

I learned to place a high value on food and nutrition at a young age too.

 

 

What was your low point or turning point?

 

When I was 14 my brother and I started training at an old warehouse; it had rusty iron barbells and dumbbells. At that time, I was skinny and not very strong; my fitness goal was to catch up to my older brother who was bigger and stronger than me. I spent my days training and watching Pumping Iron. I ate cans of tuna and whole chickens, and I hit the beach all while attending high school. In 2011, I was recruited to enter the WFF Junior Mr. Universe competition. I competed in the NABBA Junior International Championships and won that competition.

 

I went on to take first place in the Jr. Mr. Universe in the same year. That competition had a big impact on me because I knew I could now excel in bodybuilding.

 

 

Were there any unique challenges or circumstances that made your transformation particularly difficult?

 

Yes, women. My mum really didn’t like me bodybuilding as a teenager, and many times she tried to stop me from going to the gym. Now I 100% have her support because she sees how successful I have become.

 

I also had girlfriends in the past which made it hard at times, but I think anyone can relate to that.

 

 

What is your life like now that you’ve made a transformation?

 

I’m extremely busy now. After becoming Mr. Universe for 3rd time and being an ambassador for the health and fitness industry, I find that I am traveling every month to a new city or country.

 

I meet so many people, fans and friends along the way; it’s a beautiful feeling. I really am very blessed.

 

 

What motivates you to keep going and push harder?

 

As a kid, I remember watching Steve Reeves in Hercules. I looked up to him as a role model for my ‘dream’ physique. Now that I have built a nice shape from bodybuilding, kids on social media are looking up to me and reaching out to me on a daily basis.

 

I feel I have switched from being the kid with ‘big’ dreams, to a man who can be a role model; that’s what motivates me.

 

 

What is your next goal? Where do you see yourself this time next year?

 

My next goal is to expand my name not just in the fitness industry, but in entertainment and wildlife conservation in Africa. I have a big heart for animals, and I would love to use my platform to create awareness for purposes that are greater than my own. Next year, I plan on hosting the Mr. Universe show in Miami.

 

I also plan on doing guest appearances around the world; I’m already booked up each month until May of next year.

 

 

What is your current training philosophy?

 

Rome wasn’t built in a day; it takes time, patience and consistency.

 

Full Routine:

 

Monday: Back

 

 

• Hammer Lat Pulldowns 4 x 10-15 (Superset)

 

• Rope Pullovers 4 x 10-15

 

• Low Back Machine Rows 3 x 10-12 (Superset)

 

• Middle Back Machine Rows 3 x 10-12

 

• Close Grip Lat Pulldowns 3 x 10-12 (Superset)

 

• Single Arm Machine Lat Pulldowns 3 x 10-12

 

• Hyperextensions 2 x 15

 

 

Tuesday: Chest

 

 

• Pec Deck 3 x 10-15

 

• Incline Machine Press 3 x 10-12

 

• Flat Machine Press 3 x 10-12

 

• Machine Fly’s 3 x 10-12

 

• Incline Dumbbell Press 3 x 10-12

 

• Decline Machine Press 3 x 10-12

 

 

Wednesday: Quads

 

 

• Leg Extensions 4 x 10-15

 

• 45° Leg Press 4 x 10-15

 

• Smith Machine Squats 3 x 10-15

 

• Single Leg Press 3 x 10-15

 

• Vertical Leg Press 3 x 10-15

 

 

Thursday: Hamstrings/Calves

 

 

• Lying Leg Curls 4 x 10-15

 

• Stiff Legged Dumbbell Deadlifts 3 x 10-15

 

• Hatch Machine Deadlifts 3 x 10-15

 

• High Leg Press 3 x 10-15

 

• Calf Press 5 x 10-15

 

• Adductor Machine 4 x 10-15

 

 

Thursday: Arms/Abs

 

 

• Standing EZ-Bar Curls 4 x 10-15

 

• Preacher Curls 3 x 10-15

 

• Machine Curls 3 x 10-15

 

• Cable Pushdowns 4 x 10-15

 

• Skull Crushers 3 x 10-15

 

• Machine Extensions 3 x 10-15 (Giant Superset)

 

• Leg Raises 3 x 20

 

• Knee Raises 3 x 20

 

• Machine Sit Ups 3 x 20

 

 

Friday: Shoulders/Calves

 

 

• Machine Shoulder Press 3 x10-15

 

• Side Lateral Raises 3 x10-15

 

• Dumbbell Overhead Press 3 x 10-15

 

• Rear Delt Fly’s 3 x 10-15

 

• Seated Shoulder Press 3 X Failure

 

• Seated Calf Press 5 x 10-20

 

 

Saturday: Rest

 

 

• Recovery

 

 

Sunday: Rest

 

 

• Recovery

 

 

 

Favorite form of cardio?

 

How do you do cardio? (Laughs) But in all seriousness, I don’t do any cardio. At the present moment, I do a lot of walking daily. I only incorporate cardio when I have to shred down for a show.

 

Describe/List your cardio routine:

 

When I’m prepping for a show, I will do cardio five times a week.

 

I’ll do two times fasted and three times a week normal cardio, using a combo of the treadmill and incline walking intervals.

 

 

What is your approach to nutrition?

 

Everything in moderation; I generally eat very well for most of the day, but it is not uncommon for me to take on a lot of burgers and pizza.

 

(Laughs) I have a fast metabolism, and I know my body can burn through the calories easily.

 

 

Do you bulk and cut or stay lean year round?

 

Bulking is hard, staying lean is easy. I am forever trying to add/maintain lean muscle mass.

 

 

Daily Diet:

 

 

 

• Meal 1: 1 ½ cup Oats, 1 Scoop Protein, Berries and Yogurt

 

• Meal 2: 6 Egg Whites, 1 Egg and 6 ounces Buffalo Meat

 

• Meal 3: 9 ounces Chicken, 7 ounces Rice and 1 cup Vegetables

 

• Meal 4: 9 ounces Red Meat and 7 ounces Potato

 

• Meal 5: 9 ounces Chicken, 7 ounces Rice, Salad and 1 cup Vegetables

 

• Meal 6: 12 Egg Whites and ½ cup Cream of Rice

 

• Between meals, I’ll usually have up to 3 protein shakes a day.

 

 

 

What has been your biggest accomplishment in the fitness field?

 

Most definitely, winning the Mr. Universe title three times and becoming the first WFF Pro bodybuilder in this federation.

 

 

What are your best 3 tips for someone looking to reach their goal physique?

 

 

1. In three words, never give up!

 

1. Set a goal and do whatever it takes to reach it.

 

1. Don’t let day to day difficulties stop you from having an enthusiastic approach to life!

 

 

 

Favorite Quote:

 

Just like the oak sleeps in the acorn and the eagle waits in the egg, every great achievement started with a dream or a thought. – Dad

 

 

Social Media:

 

Instagram: @calumvonmoger

 

 

Facebook: https://www.facebook.com/calumvonmogerbodybuilder/

 

 

Youtube: https://www.youtube.com/user/calumvonmoger

 

 

Snapchat: calvonlive