Sacrifice the Good for the Great...

Through acting, modelling and sport, I have to maintain my physique consistently all year round. People ask how I stay focused when I have a photo shoot or filming coming up.

To be honest playing professional rugby league for a good part of 14 years at the top made me disciplined, hardworking, dedicated to stay at the top and be the best athlete I can be.

Remember success doesn't come easy. I’ve had to fight tooth and nail for everything I’ve got. I weighed 225lbs (16st) but I needed to get down to 210 (15st) to be a lot leaner and for my career as an actor and sometimes modelling.

I aim to eat around 2000 calories a day. I eat at least 4 hours before I sleep and I don't eat until 10am the next day. I train 6 days a week; cardio in the morning and body weight exercises in the afternoon. I don't do weight training often, and I never do the same session twice.

Here’s a run through of what I like to do in the week:

Exercise:

Cardio exercises consist of a daily morning walk on an empty stomach for an hour. I also like to swim 20 length sprints in a 25m pool, with a walk home afterwards as recovery. I walk for 35 minutes with a heavy bag, and I run 5 miles 3 times a week. In between all of this, I also do yoga body balance, which is great for your core flexibility and your mind. I tend to stay away from weights, so I can maintain my weight at around 215lbs. Instead I do body weight exercises for example, press ups, kick sits, cobras, battle ropes and bear crawls.

Diet:

My diet mostly consists of high protein, high fat and low carbs Monday to Friday. Saturday is my high carb day and on Sunday I'm quite flexible. Whey protein is my favourite supplement and I also take multivitamins, making sure Vitamin C is in there too. I currently go between Optimum Health Ultimate Whey Protein and Efectiv Whey Protein.

During the day I will have 4 protein shakes and 1 big meal at tea time. Usually I throw in spinach, kale, ginger, peanut butter into my protein shakes throughout the day. I love to snack on almonds, walnuts, macadamia sunflower seeds. They’re great for fighting my cravings and are full of good fats.

For my tea, I tend to have chicken fillet or fish, with sweet potato and broccoli.

I'm in the best shape I've ever been right now through diet, hard work and rest. I love to read books on successful people, and how to be the best person I can be. The quest for success never ends. As soon as you think you've reached the top, it becomes second place.

Always work hard and reach your goals, and then repeat. Remain humble, and sacrifice something now. For something greater down the line, I've always been self-motivated, I've always trained myself and I try to keep everything fresh in my training. I never do the same session twice.

Anyone can be successful if you just set yourself goals, have discipline, and work hard each every single day not just through fitness but in life in general. I try to be the best version of myself daily, so start today and be best version of you.

Keith

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