Ben1

THE BIG PICTURE

COMPILED BY GARY PHILLIPS // PHOTOS BY GARY PHILLIPS

NAME: BEN TOWNSON
DATE OF BIRTH 30 May 1989
BIRTH PLACE Brisbane
CURRENT RESIDENCE Queensland
MARITAL STATUS Attached
FAMILY Older brother and sister
HAIR COLOUR Brown
COLOUR OF EYES Green
HEIGHT 179 cm
CONTEST WEIGHT 97 kg
OFF-SEASON WEIGHT 117 kg

OCCUPATION Owner of Flex Nutrition supplement store in Brisbane.

PETS I have a dog and a cat.

FAVOURITE CAR BMW X6

FAVOURITE COLOUR White

HOBBIES/INTERESTS Travelling, watching football

WHAT DO YOU DO TO RELAX? I usually watch a football game or a movie.

WHEN DID YOU START WEIGHT TRAINING? When I was 18.

REASON FOR STARTING TRAINING I was told to start lifting weights for rugby and responded to weight training quite fast.

WHERE DO YOU TRAIN? CBJ’S, Mt Gravatt, Brisbane

DO YOU HAVE A TRAINING PARTNER? I have a few, whoever shows up, but mostly Sam Madwick and Adam Dowling.

TYPICAL TRAINING WEEK

Monday: Quads;

Tuesday: Chest and calves;

Wednesday: Rest;

Thursday: Back;

Friday: Hams and quads;

Saturday: Delts, arms and calves

TECHNIQUES USED I’ve always trained with quite high volume and have always tried to keep getting stronger on my main compound lifts, like bench and squats.

FAVOURITE EXERCISE Incline dumbbell press

HATE-TO-DO EXERCISE I don’t really have any.

THE ONE EXERCISE EVERYONE MUST DO Some form of squat

BEST LIFTS Incline dumbbell press:  75 kg for 7; 220 kg bench press for 4

BEST BODY PART Arms

ANYTHING YOU WOULD LIKE TO IMPROVE? Legs, and just get thicker all over

COMPETITION HISTORY
2010 Nabba Junior, 2nd;
2010 IFBB Junior Queensland, 1st
IFBB Junior Australia, 1st
2012 Mr. Australasia Under 100 kg, 1st

MOST MEMORABLE COMPETITION MOMENT Winning the 2012 Australasia title. It was my first time in the opens and I had no idea what to expect.

MOST EMBARRASSING COMPETITION MOMENT Coming into my first junior show unconditioned

COMPETITION DIET

I have to go quite low carb getting close to show time but it’s usually something like this at 6-8 weeks out:
Meal 1: 1 cup of oats, 10 egg whites, 1 yolk
Meal 2: 250 g chicken breast, 200 g rice
Meal 3: 200 g tuna
Meal 4: 200 g tuna, 150 g rice
Meal 5: Protein shake (post-training)
Meal 6: 250 g steak, 250 g sweet potatoes
Meal 7: Protein shake

SUPPLEMENTS USED I am lucky enough to be sponsored by International Protein and during prep I use a lot of their amino acids, glutamine, WPI and Synergy 5.

FAVOURITE DIET FOOD None, I hate it all!

WHEN DIETING IS FINISHED WHAT IS YOUR ALL-TIME FAVOURITE MEAL? Home-made chocolate mousse

WHO DO YOU ADMIRE MOST IN YOUR SPORT? Kevin Levrone and Jay Cutler. Both battled against the best the sport will ever see and were unlucky to not win more Olympias.

WHO DO YOU ADMIRE MOST OUTSIDE YOUR SPORT? Darren Lockyer

WHO HAS HAD THE MOST IMPACT ON YOUR LIFE? My mum

HOW HAS WEIGHT TRAINING AFFECTED YOUR LIFE AND SPORT? It’s helped me start my own business and make a living from what I love.

GOALS AND ASPIRATIONS FOR THE FUTURE IN YOUR SPORTMy short-term goal is to place in the top 3 in the Classic class at the Arnold Amateur in 2013 and then hopefully get my pro card in the near future.

HOPES AND AMBITIONS FOR YOUR PERSONAL LIFE To keep building my business and expand interstate.

THE BEST TIP YOU COULD PASS ON TO SOMEONE STARTING OFF IN YOUR SPORT Start off with the basic compound lifts like squats, heavy bench press, heavy rows etc.

BRIEF BACKGROUND I’ve always been very active in sports, playing high-level cricket, rugby and track and field. I was told to start lifting weights for rugby and track and realised I was growing quite fast so the addiction to weights kicked in.

ANYONE YOU WANT TO THANK? I would like to thank my sponsors International Protein, my coach Andy Cunningham, my girlfriend, and my training partners Sam and Adam. FLEX