Quick Stats:

Age: 24 years old
Height: 5’9”
Stage Weight: 175lbs
Off Season: 185-190lbs


How did you get started with bodybuilding/Living the Fitness lifestyle?

My high school gym teacher and now very good friend Jean Brutus suggested I try bodybuilding when I was 17. I entered the Mr Tech high school competition and I’ve been hooked ever since.


Where does your motivation come from?


My motivation comes purely from my competitive drive to win and to be better than I was the day before. If I’m not striving to be a better me everyday then I’m wasting my time on this earth.

What workout routine has worked best for you?


Although its quite intense, I like to hit every body part twice a week. By doing this I’ve made the best gains and have really noticed a change in my physique.

Full Routine:

Monday: Chest/Biceps/Front Delts

• Incline Bench Press
• Variable grip Dumbbell chest press
• Bent over cable chest fly SS cable crossover
• Plate “bus driver” front raise SS push ups
• Alternating dumbbell curls
• hammer curl
• machine preacher curl

Tuesday: Back |Triceps | Delts

• Pull ups
• Seated cable row
• Bent over barbell rows
• Neutral grip Lat pull down
• bent over dumbbell lateral raise SS bent over cable lateral raise
• Rope tricep pressdown
• Skull crushers
• overhead tricep extension (DB or cable)

Wednesday: Legs

• walking lunges
• leg extensions
• front squat
• Leg press (feet low & close together)
• Hack squat ( varying foot placement)
• Seated leg curls
• Lying leg curls

Thursday: Chest | Biceps | Delts

• Incline dumbell chest press
• Bench press
• Incline dumbbell curls
• one arm high cable curls
• barbell preacher curls
• incline dumbell lateral raises
• standing cable lateral raises

Friday: Back | Triceps

• Pull ups
• Reverse grip lat pull down
• Deadlift or Rack pull
• Machine Row
• Tricep Dips
• V-bar tricep pressdown
• Seated overhead cable tricep extension

Saturday: Hamstrings

• Lying leg curls
• Seated Leg curls
• Back squat
• DB Sumo squat
• Stiff Leg deadlifts

Sunday: Rest



If you had to pick only 3 exercises, what would they be and why?

Front squat – This is my favorite exercise for developing my quads. I squat below parallel and really focus on doing this with good form. i also mess around with foot spacing to hit different parts of the quad muscle.

Variable grip Dumbbell Chest Press – This exercise is great for building chest thickness and developing the inner section of your chest. The pump you get from doing this exercise with good form is insane!
Pull ups – This exercise is great for building width in the lats. I have a pull up bar in my house and I tend to do a few sets at home in my free time too.

What is your diet like?

I use IIFYM year round and make adjustments to my macronutrient requirements based on goal. My typical maintenance macros are currently:

Calories: 2900
Protein: 215g
Carbohydrates: 277g
Fat: 69g
I tend to eat mostly lean proteins and complex carbohydrates in order to hit my daily nutrient goals. I also try to keep my water intake high, consuming about 16oz per meal and 16oz throughout the day between meals.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I definitely prefer HIIT cardio. I like to keep my cardio routine short and intense. However, I tend to use a mix of steady and HIIT when trying to get stage or photoshoot ready. I feel that combination allows me to retain most of my muscle as my body fat decreases.

What is your supplementation like?

• Creatine glycerol phosphate
• BCAA’s & glutamine
• Caffiene Anhydrous
• Yohombine HCL
• Chromium Picolinate
• ZMA & melatonin
• Protein Blend
• Men’s multivitamin
Favorite Quote?
The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent – Arnold Schwarzenegger
Facebook: Ken Silcott
Instagram: @kenn_carr
Photo Credit: Jimmy Murtaugh
Alpha Design Photography
Alpha Designs Photography

Share this Post

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.