Herculean Hunk Hamish Coulter, Pics Profile and Video. Feb 12

But as you can see Hamish's mass and cuts fills the hunky herculean image well.

From the huge legs, big round delts and the thick back Hamish is definitely on target to slay a few people - and hopefully the judges at the NABBA WFF Grand Prix in Christchurch on 19 May.

To achieve that goal he started dieting at around 16 weeks out - eventhough he looks like he could jump on stage at a week's notice!   Already he is at the weight he competed at the Nationals and his waist is smaller than at the show.   So his preparation augurs well for some monster changes to his physique.

Watch Hamish's Training Video and find out how Hamish plans to reveal his best physique as he talks about his diet and training plans....
 

I have had big legs since then and it helped me as a prop when I started playing rugby later on.

I trained on and off with weights thru my early 20s and got back into it fulltime 5 years ago.

My quads are 30" and have peaked at 31.5" in the offseason. I haven't been able to fit a pair of jeans since 2007 and I have to get my pants custom made now.

I have always based my leg trains around squatting. I think my size and cuts in my quads come from the mixed rep ranges I use and also the Nutrition on legs day.

I will generally warm up with 4 or 5 sets of squats building up to 2 or 3 working sets with as heavy as I can go for 3-8 reps then I will do a widowmaker set of 20+ reps straight after. I like to leg press high rep.

I go 2pps for 20 reps, 3pps for 30reps etc all the way up to 7pps for 70reps. Lots of leg extensions to finish off with too. I don't change my training regime just cos I'm cutting for a show.

Obviously as I get leaner strength goes down but not by too much. I also shovel in as many good carbs (Oats, kumara, Brown rice) as I can pre and post training. My legs soak them up.

What are your best lifts?
After the nationals last year I did an 8 week powerlifting programme before our club Powerlifting comp and my best lifts are -
Squat - 302.5kg
Bench - 197.5kg
Deadlift - 265kg

Do you feel you have to 'redeem' yourself after last year's Nationals as you perhaps didn't come in the best condition you could have?

I have had constructive critism that I havent come in as lean or as dry as I could have in the past. And also that my physique is a bit too blocky and waistline too large. So I have addressed all these concerns this year.

12 weeks out from my first show I'm already close to the condition I was on stage at the nationals last year so It gives me plenty of time to dial right in and get completely shredded. I have worked on getting my symettry better so i dont appear so blocky by focusing on bringing up areas that needed work and leaving alone areas that are dominant.

For example my leg trains now are 80% focused on my hammies and only 20% on quads. And already my waistline is smaller than on stage last year (its currently 31" and dropping). So yeah I want to prove to myself and others that i can bring conditioning as well as size this year.

How have you changed your diet this year to come in the condition you want?
I usually do my own diet but this year I have left it in the hands of my Nutritionist Jake Campus at Flex Fitness Gym. My diet this year consists of much lower calorie intake than last year because we decided to try get as lean as possible without doing any cardio. We will save that for our secret weapon closer to the shows. It is also very low in fat which is a new approach for me.

Currently Im only on 2900 calories per day (I cut on 3500 last year). It is mainly made up of Oats, Brown rice and Kumara for my carbs and chicken breast, steak, cottage cheese, Fish and Protein powder for my protein intake. All fat intake is from trace fats, no nuts or fish oils this time. This was difficult to get my head around to start with but now its okay. I also only have a refeed (cheat meal) every 2 weeks instead of weekly. We do fortnightly bodyfat tests and so far it has resulted in steady fat loss with no drop in lean mass so it is definately working.

So far the diet has been all good, not as moody and run down as in the past. I guess not doing cardio helps.

Do you think having your brother compete with you has motivated you to be more focused on your goal?
I am very stoked to have my little brother competing with me this year. It is awesome seeing him progress and he will do very well. It pushes me to work harder because I want to set the best example I can for him.

I'd like to say thanks to my Beautiful Fiance Jenny who helps keep me focused on my training and diet. She makes it all so much easier :)