‘Josh first started training for the girls but it became an obsession to grow as big as he can naturally through bodybuilding.’




 
Josh before & after. Right 3 months ago prior to competing.

Josh before & after. Right picture is from September 2014  prior to competing.

Name: Joshua Groenewald, better known as Shreddedsaint on the Instagram fitness community.
Start age: I started lifting weights at home at age 15 but I only step foot in the gym in 2011 at the age of 16. During this time I was experimenting with what works well with my body and I only figured this out in November of 2013. Basically majority of my size came from this period onwards.
Current age: I am currently 19 years old
Start weight: 2010 – 56 kg
End of transformation weight: 2014 -82 kg
Height: 5’10 -178 cm
Total weight lost or weight gain: From 2011 – 2014 i gained 26 kg , 18 kg of of that is pure lean muscle mass

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Why did you decided to transform?

At first it was for the girls but slowly it became an obsession and now I just want to grow as big as I can as natural as possible.

What keeps you motivated?

The thing that keeps me motivated is the constant desire to achieve the best version of myself. Pushing myself hard when I train and rest hard on my rest days.

How often do you workout?

I workout 3-4 days a week

What type of workout routine do you find the most effective?

I workout every alternative day full body routine. Spending no more that 2 hours in the gym during training days.

Please share your workout routine:

Workouts are done on every alternative day. In between my workout days I have a full day of rest.

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fitness photo shoot

What’s your most favorite exercise?

I absolutely love cable cross overs and bent over rows !

What does your diet consist of?

Meal 1 – 5 eggs (with the yoke) prefer to scramble it with a bowl of oats

Meal 2 – 2 bananas and an Apple and a handful of almonds

Meal 3 – 300 g of steak with 100 grams of spaghetti ( Cajun spice added)

Meal 4 – one scoop of whey protein and 5g of creatine and another handful of almonds

Meal 5 – two Fish fillets with a cup of broccoli and two small potatoes.

Meal 6 – one scoop of whey protein and a handful ofalmonds (if I’m still hungry I’ll eat some fruits)

This is not what I eat every single day but it’s my usual diet routine. I also have a cheat day on Sunday.

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What supplements are your taking?

I am taking only two supplements whey protein and creatine.

What is your favorite cardio exercise?

I love doing my 30 min walks in the morning, gets my mind fresh and ready for the day

Your favorite Gym Tracks, if any?

Till I collapse and survival both by eminem

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Josh on stage at Singapore National Bodybuilding Competition 2014.

Do you have a favorite quote?

” Love what you do and do what you love. Don’t listen to anyone else who tells you not to do it. You do what you want, what you love. Imagination should be the center of your life.” Ray Bradbury

Your future fitness goals?

I am aiming towards a Frank Zane or Steve Cook kind of physique.

Any advice or tips for aspiring transformers?

Keep pushing forward brahs, even when you feel like quitting. Trust me the end goal is so much worth your time and effort.

How to Reach You:

Email: You can contact me on my fitness email shreddednetwork@gmail.com
Instagram: @Shreddedsaint
Youtube Channel: Joshua Bender
Facebook: shreddedGod