Ben Wortley

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  • Age:

    27
  • Height:

    171cm
  • Chosen Sport:

    Bodybuilding
  • Years Training:

    10
  • Off-Season Weight:

    90kg
  • Competition Weight:

    76kg
  • Competition Records:

    2007
    • INBA Mr Teenage South Australia 1st Place
    • INBA Most Muscular South Australia
    2008
    • INBA Mr Teenage South Australia 1st Place
    • INBA Mr Teenage Australia 1st Place
    • WNBF Mr Teenage South Australia 1st Place
    • WNBF Mens Best Poser South Australia
    • WNBF Mr Teenage Australia 1st Place
    2009
    • INBA Mr Teenage South Australia 1st Place
    • INBA Mr Teenage Australia 1st Place
    • WNBF Mr Teenage South Australia 1st Place
    • WNBF Mens Best Poser South Australia
    • WNBF Mr Teenage Asia Pacific 1st Place
    2010
    • INBA Mr Junior South Australia 1st Place
    • INBA Mr South Australia Overall Champion
    • INBA Mr Junior Australia 1st Place
    • ANB Mr Junior Australia 3rd Place
    • ANB Mens Best Poser Australia
    • WNBF Mr Junior South Australia 1st Place
    • WNBF Mr Middleweight South Australia 2nd place
    • WNBF Mens Best Poser South Australia
    • WNBF Mr Junior Asia Pacific 1st Place
    • WNBF Mr Lightweight Asia Pacific 1st Place
    • WNBF Mr Asia Pacific Overall Champion (Amateur)
    • INBF Mr World Lightweight Champion (Amateur)
    • INBF Mr World Overall Champion (Amateur)
    2012
    • INBA Mr South Australia Short 1st Place
    • INBA Mr South Australia Overall Champion
    • INBA Mr Australia Class 2 2nd Place
    • WNBF Mr Middleweight South Australia 1st Place
    • WNBF Mens Best Poser South Australia
    • WNBF Mr Middleweight Asia Pacific 1st Place
    • WNBF Mr Asia Pacific Overall Champion (Amateur)
    • WNBF Mens Best Poser Asia Pacific
    • INBF Mr World Middleweight Champion (Amateur)
    • INBF Mr World Overall Champion (Amateur)
  • Training Information:

     Typical workout plan

    Off-Season

    Training 5 days a week.

    Monday Chest
    Tuesday Legs (Quad Focus)
    Wednesday Biceps/Triceps
    Thursday Rest/Core
    Friday Back/Hamstrings
    Saturday Shoulders/Calves
    Sunday Rest/Core
    Pre-Contest/In-Competition

    Training 6 days a week.

    Monday Chest
    Tuesday Legs (Quad Focus)
    Wednesday Biceps
    Thursday Triceps
    Friday Back/Hamstrings
    Saturday Shoulders/Calves
    Sunday Rest/Core

    Plenty of drop-sets and super-sets are utilized during this time to try and achieve a good muscle pump during training when the body is in a depleted state. I also introduce cardiovascular exercise during my pre-contest training. This varies from LISS (low intensity steady state) cardio to HIIT (high intensity interval training) cardio 5 days per week.

    How long spent training per day?

    Off-Season 70-90 minutes
    Pre-Contest/In-Competition

    60-90 minutes + 30-45 minutes cardio

    Biggest physical weakness and how to overcome it?

    Chest and outer quad (quad sweep).

    Patience (some body parts seem to take time) and training intensity! If they don’t wanna grow ya gotta force 'em to!

    Typical bench press, squat and deadlift weights

    Bench 150kg 1RM (1 Rep Max)
    Deadlift

    230kg 1RM (1 Rep Max)

    Squat

    170kg below parallel for 4 (yet to try 1RM)

    Favourite sport outside of chosen sport and why?

    Motocross. I used to race before I started competitive bodybuilding and still enjoy riding. It is awesome to watch and is a great adrenaline buzz. It is very hard to beat the feeling of flying through the air over a jump.

  • Dieting/Supplementation Information:

    Typical meal plan

    Off-Season

    Morning smoothie (egg whites, egg yolks, oats, berries) followed by 5 solid meals comprising:

    • 200g Basmati Rice (cooked)
    • 150g Salad / Veg
    • 200g Lean Meat (normally chicken, tuna or salmon)

    I find my body digests white meats a lot easier than red, so I normally only consume red meat a few times per week as meal number 6 (pre-bed). I also enjoy hard boiled eggs pre-bed.

    Pre-Contest/In-Competition

    Egg white omelet (10 egg whites with 2 egg yolks) and cooked oats (around 100 grams), followed by 3 meals comprising:

    • 150g Basmati Rice
    • 200g Salad / Veg
    • 200g Lean Meat

    My last 3 meals consist of:

    • 240g Lean Meat
    • 250g Salad / Veg

    Typical supplementation plan

    Off-Season

    I also use the occasional concentrated pre-workout and natural test booster.

    Up until recently, I loved supplementing with whey powders and casein before bed, but have since been told I am dairy intolerant, so I have had to remove these from my diet. But for those who are fine with dairy , I would highly recommend a good quality Hydrolyzed WPI powder post-workout and a 100% micellar casein product before bed for a slower, controlled release of protein while you sleep.

    Pre-Contest/In-Competition

    As above plus the following products:

    Most important supplement/supplement stack for chosen sport and why?

    If I could only choose one, it would probably be Gen-Tec P2P (power to perform) because it has all the things in it I love - BCAAs, creatine, glutamine and CARBS!

    Favourite supplement/supplement stack and why?

    I stack basically every product of the Gen-Tec range and have for years. I like the purity and quality of the products, in particular my pre-contest fat burning stack; Gen-Tec Thermo Fuel with 4g Alca Fuel and CLA capsules.

    What do you believe will be the “Next Big Thing” in supplementation?

    I think there will be a big focus on intra/post workout recovery and muscle replenishment. At the moment, pre-workouts seem to be all the rage, but I think this trend may change in the near future with laws getting tougher on what ingredients are allowed in pre-workouts (Such as 1-3 dim (DMAA) etc). I also think companies will be pushing to develop stronger NATURAL test boosters to encourage people to stay natural whilst still benefiting from hormonal supplementation to get the most from their training.

  • Personal Information:

    What are your future aspirations in your chosen sport?

    To have no weaknesses, and also to win a natural pro event.

    Who are your role models and why?

    Nick Jones (Owner of Gen-Tec) because of what he has achieved so far - not only with his bodybuilding but also with his own supplement company. He is a great ambassador for the sport and is an all-round nice guy.

    My dad because of what he achieved by taking the risk to start his own business when my mum was pregnant with me, which he managed to grow and develop into a successful company after many years of hard work and persistance.

    What is your favourite cheat meal?

    East Taste Café on Gouger Street, Adelaide. Awesome asian cuisine and the usual hangout for Team MassiveJoes following a bodybuilding competition!

    What are your Top 3 workout songs?

    Song Title Artist
    The Calling Sebestian Ingrosso and Alesso
    Kyoto

    Skrillex

    Essentials Mix

    Avicii

    What keeps you motivated?

    • The drive to become number one
    • To be able to reach my maximum potential
    • To make sure I'm better year in year out
    • To make my family and friends proud
    • To be able to one day sit back and be content knowing that every workout I gave 100% commitment

    Other bodybuilders also motivate me, my competition, as obviously I want to be one step better. I am motivated by the physique and work ethics of some professional bodybuilders too, such as Kai Greene.

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