My Training, Nutrition, and Supplement Strategies

Justin Swinney

My bodybuilding interest began at a very young age. My first memories of childhood are of me in a gym watching my Dad and others working out. From then on I was hooked.

I remember doing push-ups and situps everyday before I went to elementary school. I started lifting weights in seventh grade for football. In high school I entered a couple of power lifting meets and won first place victories. There’s no doubt weight lifting helped my football skills dramatically. I led my team in rushing, receiving, tackles, and return yards, but unfortunately my team wasn’t that great and we didn’t win many games. After I graduated high school I decided to go to a junior college for a year, try to put on some additional size, and take my football career to the next level.

During that year I competed at the 2003 teenage Mr. Alabama and placed second after only one month of a contest meal plan and cardio three times a week. That show really sparked my interest in bodybuilding but I was still preparing for football. In the spring of 2004 I moved to the University of North Alabama and made the football team. Once we started practicing my workouts had to change drastically for football. After a few weeks I didn’t enjoy practice anymore. All I began to care about were the 6 a.m. weight training sessions. After a few weeks I realized that my love had changed from football to bodybuilding. I quit the team and started bodybuilding in September of 2004.

Justin Swinney I do not work abs intense training do thework
I don’t work abs; instead I let diet, cardio, and intense training do the work here.
I competed at the 2003 teenage Mr. Alabama and placed second after only one month on a contest meal plan and cardio three times a week.

That fall I started getting ready to compete for the 2005 Mr. Alabama. I met a great workout partner, Frankie, who was very anxious to learn about the sport of bodybuilding. I took him under my wing and we trained heavy all winter to get ready for the show. At twelve weeks out, my weight was up around 190 and I went to my dad, Todd Swinney (the best trainer and nutritionist in the world), and he designed my contest diet. Three weeks before the Mr. Alabama, Dad called and asked me to think about doing a warm up contest. The NPC Greater Knoxville show was one week before the Alabama. I did the show and placed 1st in the middleweight novice and beat the heavyweight for the overall. The next week I did the Mr. Alabama placing 3rd out of 12 competitors in the open middleweights. After the show I was pretty down and out, but tons of the people at the show, including some of the judges, told me that they thought I should have won and to not give up. Instead of letting 3rd place get me down, I was more motivated than ever.

My bodybuilding plans are to qualify for nationals in the next two years as a light heavyweight. Then compete in Jr. Nationals or Jr. USA’s the year after. Finally, I would like to compete at the NPC Nationals or USA’s in pursuit of a pro card. Hopeful someday of being a successful pro bodybuilder, and living my dream. Once I graduate I plan on opening either a gym with a pro shop, or a chain of nutrition stores. I would like to thank a few people: my girlfriend, Leah for putting up with me, my workout partner Frankie, my mom, step-dad, sister, Aunt Kim, Uncle Shane, and Grand Bob (my grandfather) for all their support. Most of all I’d like to thank my dad for his love, never-ending support, and his knowledge. It’s pretty cool when your dad is an NPC National judge, an internationally known trainer and nutritionist and your best friend. (Contact Todd Swinney at

Nutrition Strategy:
Meal 1: 2 cans tuna, 2 packs grits, 1 TBS CapTri (MCT oil)
Meal 2: 8 oz chicken, 8 oz sweet potato, 1/2 cup broccoli, 1 TBS MCT oil
Meal 3: 8 oz chicken, 8 oz sweet potato, 1/2 cup broccoli, 1 TBS MCT oil
Meal 4: 2 scoops Mass Maker, 4 scoops Muscle Provider, 14 ounces water, 1 TBS MCT oil
Meal 5: 10-12 oz chicken or 3 cans tuna, 2 cups broccoli, 1 TBS MCT oil
Meal 6: 5 scoops Muscle Provider, 8-10 ounces of water, and lots of ice. 1 TBS MCT oil (best smoothie ever)
Every Meal:
7 Mass Amino,
7 Ultra 40,
3 Muscularity,
1 Lean out,
1 TBS Parrillo CapTri (MCT oil)
Pre Cardio:
2 7-KetoMuscLean,
2 Energy Reserve,
6 GH Factor
Post Cardio:
1 scoop Glutamine Select
1 scoop Creatine Select
Super Pak
Pre Workout:
16 Muscle Synergy
6 GH Factor
During Workout:
3 scoops Glutamine Select,
2 scoops Creatine Select,
5 Muscle Mass BCAAs
Before Bed:
3 Bev ZMA, 6 GH Factor
Sample Workout:
60 min in morning on empty stomach
Abs: I don’t work abs; I let diet, cardio, and intense training do the work here.
Day 1:
Legs and Calves
Leg extension 2 x 25
Squat 5 x 6-12
Leg press 4 x 6-12
Hack squat 4 x 6-12
Leg curl 5 x 6-12
Stiff-leg deadlifts 3 x 6-12
Seated calf raises 6 x 25+
  Day 2:
Back and Traps
Pullups 10 x 8-12
Barbell row 4 x 6-12
Close grip pulldown 4 x 6-12
Dumbbell row 4 6-12
Straight-arm pulldown
Cable Row 4 x 6-12
Behind back shrugs 3 x 8-12
Day 3:
Chest, Biceps, and Calves
Incline Bench 4 x 6-12
Flat Bench 4 x 6-12
Incline Dumbbell 4 x 6-12
Cable Crossover 2 x 25
Barbell curl 4 x 6-12
Hammer curl 4 x 6-12
Preacher curl 3 x 6-12
Standing calf raises 10 x 10
Day 4:
Shoulders and Triceps
Seated side laterals 3 x 12-15
Dumbbell press 4 x 6-12
Military press 3 x 6-12
Front Side Rear raise 3 x 10
Rev. Pec deck 3 x 6-12
Skull Crusher 4 x 6-12
Pressdowns 4 x 6-12
Kickbacks 3 x 15-25

Two Supplements for Super Intense Workouts:
Muscle Synergy is great stuff. I like it because it keeps me growing year around. I like taking 16 at a time to get the full pump and rush of synergy through my system. The pump it gives me is unlike anything I have ever experienced. I walk around with bulging veins all day long and anything I do pumps me up.

Muscle Synergy is great stuff. The pump it gives me is unlike anything I have ever experienced.

Glutamine Select: Another product I rate an A+. I take it two or three times a day. With my super intense workouts I need to recover quick, especially when dieting for a show and doing cardio. I drink 3 or 4 scoops during my workout to recover extra fast since that is the most important part of growing. I like the taste, but I like it better when I have 4 scoops Glutamine Select and 2 scoops Creatine Select in 20 ounces of water during my workout.

Justin Swinney side bicep

Training Strategy:
My dad has taught me everything I know about training. I train with hardcore, balls to the wall, put up or shut up, go hard or go home, super intense, beyond failure, Swinney style workouts. My first set is usually a warm-up and if I need another I will. I don't want to risk injury. The rest of my sets are all taken to at least failure, sometimes five reps past failure, but usually one or two past failure. I try to get my workout done in 45 minutes to one hour, but sometimes they last 2 hours.... Whatever it takes.