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Joe Rubino - Body Builder

Vital Statistics Current
Height 5’10
Competition weight: 93kg
Off season weight: 100kg
Body fat: 6-10%
Arran Arogundade has always been a fan of fitness. His younger days were filled with sport, sport and more sport and when he reached the age to hit to gym, his passion for working out flared exponentially.

He says that the gym “felt like [his] natural environment,” and while he enjoyed training and seeing results, he was very keen to see what his potential could be.

So, he upped his regime, cleaned up his diet and gave it everything he could in preparation for the fitness stage.

His hard work clearly paid off and in May this year [2014] he walked away with a win at the World Fitness Championships!

For now, though, he is determined to keep training and pushing himself past his limits in order to become a well known and respected figure in the world of fitness as well as motivate others to follow a healthy lifestyle.

He’d also like to launch a sports wear line within the next three years!

Luckily, we managed to catch Arran Arogundade fresh off the World Fitness Championships stage at BodyPower for a quick chat – here’s what he had to say…

Interview with Arran Arogundade

Hi Arran, thank you for taking the time to chat to us! First off, tell more about your athletic background and how you got into training for fitness?

I have always been into fitness, at one point I used to play football on a Sunday morning then straight off to play Rugby in the afternoon. I have always had a passion for fitness and when I started to go to the gym it just felt like my natural environment.

What motivated you to compete and what do you enjoy most about it?

I always trained hard and regularly however I was very keen to see what my potential would be if I entered a competition and gave it my everything. I think goals are so important in training and in life, the ability to push past your limit to reach your goal.

What has been your greatest achievement to date?

Winning World Fitness Championships at BodyPower in May this year [2014], it has been a massive platform for me as it has given me great exposure into the fitness world and the competition between my fellow competitors was incredible so the fact I won meant a huge deal to me.

Who has been your biggest inspiration throughout your career?

My inspiration comes from many, but who stands out for me would be Frank Zane a great all time athlete and bodybuilder. Today there is so much inspiration out there I could name names forever.

What’s the number 1 thing you enjoy most about working out?

It’s that feeling of “yea that was a great pump” knowing your going to grow or increase definition.

In your opinion, how much of bodybuilding success is down to genetics?

Genetics can only take you so far, as hard work and great nutrition can beat genetics when push comes to shove. Don’t allow yourself to think I can’t because of genetics, that’s an excuse and that’s not how we do - right?

What part of your body are you most proud of and why?

My chest is my favourite part of my body, but to be honest I always see imperfection as I strive to be perfect.

What three whole foods could you not live without and why?

  • Chicken is my favourite meat because it’s a great source of lean protein and I love the taste.
  • Eggs as they are not just an amazing source of protein but a key ingredient for pancakes!
  • Peanuts as without peanut butter what is life? [Laughs]

Favourite cheat meal?

Can’t beat a good burger and chips ;)

What’s your secret to staying consistent with your diet?

Focus, knowing that a small price to pay for not having that unhealthy piece of food will set me back in my goals.

Do you use supplements? If so what do you use and why?

Yes, I use Sci-Mx ultra whey for my protein shake and also use CLA, Shred-X (fat burner) and BCAA’s to help me burn fat and maintain my muscle mass at the same time.

What music do you enjoy working out to?

50 Cent’s first album Get Rich or Die Tryin has to be one of the best albums to pump iron too.

If you could go back in time to when you just started training and do things differently – what would change and why?

The only thing I would change would be my diet, my training has always been good and I love the learning aspect too. However your diet is key to seeing results eating the correct food and getting the right nutrition will help you gain muscle and get lean.

Do you have a target weight you like to try and maintain or do you go by what’s in the mirror?

You can’t beat the mirror, the mirror doesn’t lie and at the end of the day the mirror is the end result weight is just a number.

What top three tips would you give to someone looking to compete?

  • Focus on your nutrition would be the first.
  • Second would be work on your weaker areas more than your stronger areas you want the end results to be the best shape you have ever been.
  • Last tip would be anyone can achieve their goal, don’t give up and don’t push it to the side, believe in yourself and keep going no matter how hard.

Where would you like to see yourself in 5 years?

I want to be a respectable role model in the fitness industry, I want to motivate people into leading healthier lifestyles and would also love to launch a sports wear clothing line in the next 3 years.

How can MuscleFood fans keep up to date with you and your achievements?

Follow me on Twitter and Instagram: @ArranAro and Facebook: Arran Aro

Is there anything else you’d like to add?

A quote for you guys to remember, “we are what we repeatedly do. Excellence, then, is not an act, but a habit” - Aristotle.

1st Phase 4 Week Nutrition Plan

  Meal Protein (g) Fats (g) Carbs (g) Calories
Daily Allowance (7 Meals) 315 g
1,260 Cals
56 g
504 Cals
189 g
756 Cals
6.30am 6 egg whites and 2 whole scrambled 33 10 0 158
9.00am 50g Oats with Ultra Whey Protein and Coffee 50 6 37 353
11.30am 100% Whey Isolate Protein Shake with four rice cakes and 6 egg whites 47 0 24 300
13.00pm Chicken, broccoli and  125g of Rice 50 6 38.3 400
15.30pm 6 egg whites and 2 whole scrambled 33 10 0 158
18.00pm Chicken, broccoli and  125g of Rice 50 6 38.3 400
20.00pm 220g of Salmon and salad 52 25 8 470
Total:   315 63 145.6 2239

Training Plan:

This shows my 4 day split but I will change up and train legs 2x a week come Autumn.

I rest 30 seconds between sets and 45 seconds between supersets.

Each set lasts from 40 seconds to 4 minutes.


  • Chest and Triceps= Heavy 8-12 reps every set


  • Back and Biceps= Heavy 8-12 reps every set


  • Legs and Shoulders= Heavy 8-12 reps every set


  • Chest and Triceps= light 15-25 reps every set


  • Back and Biceps= light 15-25 reps every set


  • Legs and Shoulders= light 15-25 reps every set


  • Rest