Flex Blog


October 20, 2009

My trip to the Carribean island Grenada

I had the honor to fly out to the beautiful island of Grenada for an Weider appearance. The promoters and officials flew me in first class and treated me nothing less than first class for the whole 5 days I was there.
It was the Central Carribean Bodybuilding Championship where the overall recieves his procard. Other pros recieveing their procard from there where Darrem Charles, Desmond Milller just to name a couple.
I had a blast and made alot of friends and connections to other Carribean islands. My plan for next year is to do a Carribean tour and visit as many island as possible.
The show was great and I had no idea they had so many athletes males and females. The place was packed with people from all over the island even that most of them never even been in a gym before but they all came out to support the show and went nuts.
This was one of the guestposing for me to remember forever!



September 22, 2009

Las Vegas here I come !

Finished my 2 day shoot and all went great. I had alot of fun shooting with Kevin Horton who is an outstanding photographer. I usually don't do photo shoots when I'm in my carb depleting phase since this is when I look the worst but this time it's all a little different working with George really showed me that it is possible for me to look like I usually do a few weeks out from a show. Even being depleted with less than 70g of carbs a day for 5 days I'm still somewhat big and full and from now on it's just a matter of putting a bit of carbs back in starting tomorrow and dropping some water which I will totallly leave up to George. He proved to me a few times this year that he knows how to get me in shape and dial me in the final days before the show.
I feel ready and I really can't wait to display my physique come Friday and Saturday. I will post a sneak peak for you the fans to see what DJ is bringing to Vegas

See you at the O



September 20, 2009

5 more days!!!!

today I finished the first of my 2 day photo shoot for flex magazine. Kevin Horton arrived here in Phoenix last night and after a great dinner that my wife prepared for him and his wife we all sat together an watched the UFC fights on my 145"screen.
Then this morning it was off to the gym where I trained Chest and Biceps and Kevin took pictues as it happend. Kevin knows me since 2000 and he told me that this is the best, biggest and hardest he has ever seen me this close to a show kind of like my 2 weeks out pics in the past. I'm depleting since Friday and I will probably stay on low carbs til Wednesday before I put higher carbs back in my system.
I feel and look like I'm at my best and I'm sure it can only get better come Friday night prejudging. We will shoot again tomorrow and then I will get everything ready to drive to Vegas early Wednesday morning
Stay tuned for more updates from now all the way up to Saturday night.

Peace DJ

September 13, 2009

Less than 2 weeks out!

less than 2 weeks to go and I can already see that I'm better than I was the previous 4 shows I already did this year.
It seems that George knows my body better than I know myself, where I would've dropped some more carbs already he tells me to keep them in for now and and after sending him pictures from 2 days ago he tells me to drop the cardio to only one 20 minute session a day.
I feel so good that it's almost scaring me a bit cause I usually never feel this energetic so close to a show but I guess thats just the way it is if you do everything right.
I will do my Flex photo shoots this coming next Sunday and Monday right here in Phoenix, Arizona at Fitness1 gym on Union Hills and 35th Ave. I'm glad the flex staff is sending Kevin Horton out here to shoot me so I don't have to travel this close to the Olympia.
I decided to drive into Vegas very early Wednesday morning so I have enough time to check in and do some groccerie shopping before all the interviews and athletes meetings.
I am really looking forward to the show and believe me when I say this but you will be in for a treat!!!!!

Congrats to Gustavo Badell and James Lewis for winning the Atlantic City pro show last night!!!


September 04, 2009

3 weeks out today!

Yes it's exactly 3 weeks out from Friday evening prejudging where I think it will all come down to.
I am super focused and 100% certain that I will bring my best ever package to Vegas. I am real close to the contest shape I want to present this time and even with the lower carbs now I'm still thick and full as a house lol.
I am really looking forward to this years Mr.Olympia cause just to be on that stage with all these guys is an honor and from what I see and read, everybody is going to bring their A-game. I thought last year almost everybody was bringing it but with some of the additions this year I'm sure that if you come in less than 100% you will not get the call outs you looking for.
I wish all my fellow competitors a injury free final 3 weeks and all the best to each one of you.
I think it's great that some of you guys take some time out of your busy schedules and post some info for the fans to see here on flexonline.com what's going on and in the end that is what counts the fans!!
We will make history this year with the most exciting Olympia ever and I'm glad I can be a part of it.

Stay focused and hang in there


August 29, 2009

4 weeks out of the Big O !!

the countdown to the final 4 weeks has begun. I'm back home for a week now and my training is going really,really good. I'm back to my old style heavy training like back in the days for atleast 2 more weeks before I drop it down a bit. I'm injury free and super motivated which of course came from winning 2 shows back to back.
My weight is right where I want it to be at this point since our goal was to add a few pounds after the shows and fill out with still great condition. So far everything George and I planned happend just like we thought it should.
After I returned from Vancouver we adjusted my diet a bit with higher carbs.
My calorie intake was like follows

calories 3387
protein 435.5g
carbs 302.5g
fat 47.9g
sodium 1565mg

then 2 days ago we adjusted again to

calories 3044
protein 423.8g
carbs 234.7g
fat 45.3g
sodium 1547mg

we will probaly adjust on a weekly basis from here on out but the scale is not whats important for me, this time it's all about condition since I know that I have enough size and don't have to worry about anybody making me look small.

I feel real good about my prep this year and like I mentioned before it's possible to get better with each show and I'm about to prove that to everybody who thinks it's not possible.

Stay tuned for more updates

All the best


August 24, 2009

Canadian Nationals Vancouver Aug.22nd 09

I just returned from Vancouver Canada what was my final trip before this years Mr.Olympia.
I had a ball and the show was absolutley great, very well organized and smoothly run by the Promoter Kosta Kromidas and his crew, they did and outstanding job!
I was very welcome and treated with with alot of respect, you could tell that the Canadian really appreciated a pro coming out there this close to the Olympia which alot of my fellow pros wouldn't do 5 weeks out.
They made sure I had what I needed to make sure I don't have to come of my diet at all. I enjoyed every minute of and so did the crowd. I of course gave them exactly what they deserved and that was alot of size with good condition and of course I went all up in the crowd for them all to get a close look at DJ, real real close lol.

Now I'm back in Phoenix with only one thing on my mind and that is the 09 Mr.Olympia. George and I have everything mapped out and our plan is to come into the Olympia and surprise a few more people with the best DJ thus far.
In Tampa I weighted 249lb, Dallas I was 247,5lb and our goal for the O is somewhere between 242lb-245lb which will be just about the same weight I was in 2003 where I placed 4th. Now with a few more years of matured muscle which I believe will be a leathal combination.
With this years absolutely great lineup at the O, I personally believe that the fans will be in for a treat of a lifetime when it come to bodybuilding at it's best.
This year will be without a doubt the best Olympia in the history of the IFBB!!

I will keep you guys updated on regular bases from here on out all the way to the Olympia to let you the fans and true bodybuilding supporters see what's going on in the DJ camp.
So keep checking back here on FLEXONLINE.COM and my website to get the breaking news as soon as they break!

All the best


Vancouver 03.jpg

August 19, 2009

Vancouver here I come !

Yes I am on my way to Vancouver this weekend to guestpose at the Canadian Nationals.
I can promise all the Canadian fans you are in for a treat, not only do you guys get to see the best Canada has to offer but you also get to see me 1 week after my third pro victory and since I'm still dieting for the Olympia you will get to see me in close to contest shape with a few added pounds which will look freaky by Saturday.
I'm very excited to come and guestpose for the Canadian fans and another good thing is that I have family in Vancouver and they will finally get a chance to see me pose too.

Looking forward to meeting all the fans in Canada


August 18, 2009


Wow.. it's been 8 years since I last felt like that being the last man standing and now I got to feel it 2 weeks in a row and I must admitt it feels great!
This is exactly what I had planned in order to put my name back on the map and words can not express what went thru my mind when they anounced me the winner in Dallas. I felt pretty confident after prejudging that I was the front runner but then agin I had that feeling so many times before and didn't make it so it's always in the back of your head until the MC anounces the top 5 and starts counting down the placings.
I was overwelmed and super happy at the same time, and in a situation like that sometimes you just don't know how to act lol.
I want to thank all the other competitors for a great competition and I welcome some of the new additions to this years Mr.Olympia. Trust me going to the O will be a lifetime experience you will never forget and I personally think being a part of this years Mr.Olympia is something special since I believe that this year will be the most competitive Olympia in the history of the IFBB.
And that is exactly why I told myself I need to win both shows in order to get the callouts I need at the Olympia to be able to show that DJ is still allive and kicking!
I again started training early Sunday morning by doing a cardio session at the Hyatt fitness club at 5.30 am, I know it's a little crazy but that is just who I am. I know I need to be even harder at the Olympia and this is what Gearge and I will be focusing on the next 6 weeks.
It will be all about conditioning at the Olympia and I will leave no stones unturned in order to come in as conditioned as I can possibly get.
Alot of people ask me what my goal is for the Olympia and all I can say is my number one priority for the O is to come in and have everybody say that I was spot on, where I will place is in the hand of the judges and I think there will be a few surprises this year since the lineup is so stacked it will be very hard for the judges to decide where to place who so it will come down to who is spot on on game day and who will be slightly off or even off since that happends all the time and believe me it can happen to everybody.

I still haven't decided if I should do Atlantic City or not but I guess I will do that as soon as I get back from Vancouver this weekend. I know many would say that I do to many shows and my body will be tired but believe me I get better from show to show and I feel so refreshed after doing all these shows this year that I think staying at home 6 weeks til the Olympia is such a big gap that I just might be better off doing the AC Iin order to stay in the game. But we will see by next week.

Again thanks to all the fans out there for your support and all the inspiring emails, it's you guys who keep me motivated and focused and I thank you all for that from the bottom of my heart!


August 15, 2009

Day of Europa Supershow finals!

Predjudging is over and I feel great. I did what I said I was going to do and came in tighter and improved from last weeks Tampa show.
I was maybe 1-2 lbs lighter but it showed and from the call outs I think the judges saw that I did my homework.
George Farah was also verry happy and he as he is a big part of me finally finding the formula to dial me in and peak the day of the show instead of a couple of weeks early or late.
We went and had some food right after prejudging since I needed to make sure that I don't flatten out to much between prejudging and the finals which are on 2 seperate days.
Yes I had again a nice cheeseburger with a big green salad, and from there I went to the Italian restaurant and had some pasta with tomatoe sauce and some grilled chicken on top. 1 glas of diet pepsi and that was it .
Straight to bed and I was out like a baby, lol.

Just woke up it's 6am in the morning Carla from Pro Tan came by to apply another coat of Pro Tan and now I'm slowly getting ready for my first breakfast of today. I need to calculate a bit because the finals will start at 2.30pm so there won't be alot of eating going on from now til then, probably one moderate and 2 more small meals .
Trying to make up my mind what I will eat for my first breakfast.
I think my meals will look like this

Meal 1 7am pancake and eggs
meal 2 9.30am ground beef pattie and white rice
meal 3 12.00pm chicken and rice

That's it until after the show, water NO more water until I'm done with my posing routine today. I do not want to come back anything less than last night eve a bit fuller and tighter is our plan.

Check back for thoughts after the show.

All the best


August 13, 2009

I day out of Europa Supershow Dallas!

Again I had the leave the house real early to catch a 6.40am flight from Phoenix to Dallas.
So I got up at 3am to do a short cardio session and prepare some of my meals for the trip. Since Dallas is 2 hours ahead I had to plan the food a little diffently.
First meal was 5am =7am Dalllas time . from then I would eat every 2 1/2 hours to make sure I get enough carbs in my system ( about 40g per meal) throughout the day. My meals will be simply chicken and rice with no sodium at all.
I left the house at 5.15am weighting 255lbs, I safely arrived Dallas around 11.10 local time, went straight to hotel and started to relax and marinate for tomorrows prejudging. I cut my water intake today from 2 gallons to only 32oz water throughout the day which means like just about a big sip with each meal. George will arrive tonight and take over the drying out progress. As of 10.30pm my weight is 253lbs.
What I will present tomorrow is a big and ripped DJ with big improvements from last week in the condition department especially ham and glutes!
I will probably have another late meal since prejudging is tomorrow night instead of the usual morning prejudgings.
Overall I feel very good and confident and I'm ready to do battle and fight for another victory!!!


August 08, 2009


I just want to take this time to thank each and everyone who stood behind me and who kept believing in me. My wife Rattikan and my daughter Anna Victoria who were sitting at home waiting for my call to tell them the outcome.
To the whole Weider staff who always believed in me and supported me for the past 10 years.
I also like to thank my new sponsors Probiotica for their support and great products, and Pro tan for giving me the look I was looking for on stage with the new products they came out with. A big thanks to Carla from Protan who was putting on coats like no other in a record breaking time.
It still hasn't sunken in yet it's only a few hours past the show and I'm sitting here in my hotel room, it's 2.45am as I write this since I promised to keep the flexonline readers up to date on what's happening and what the next step will be.
So I booked the first flight back to Phoenix cause I really want to get back home early enough to make it in time to train at 12 noon and start getting ready for the Europa Super show in Dallas next weekend. I will arrive Phoenix at 9.45am which gives me enough time to go home eat and off it goes to the gym. I know it sounds crazy but this it who I am and how I handle things. Now if you really want to read something crazy then check this out. As soon as I'm done writing this I will put on my clothes and go downstairs to do my cardio here in the hotel before heading to the airport to get rid of the 2 cheeseburgers, salad and a little bit of ice cream I had lol.
Yeah I will stay on schedule to make it 2 for 2 come next week. My goal for the Europa is to come in a bit tighter and seal the deal if possible.
So starting as I arrive in Phoenix back on 0 carbs for a few days and work on what I need to work and believe me I know what I have to do to look even better next week.

Here I want to take this time to thank the person who made it a whole lot easier for me since I work with him Mr. George Farah, he made me believe every single day what I'm doing this for and he was the one who maped out my whole diet from day one and I followed it to the T. G, thanks brother it's a pleasure working with you and you are a big part of my first pro victory on US soil. George had a great day today as both of us Betty Pariso and me won the show.

Again thanks to everyone for the continued support and I promise that I will give it my all to make it my 3rd victory next weekend in Dallas.


August 02, 2009

1 Week to go !!

This is the final week to Tampa. I feel great even with the very low carbs but I'm so excited to get back on stage and show eveybody that even for a big man it's possible to do more than 1 show a year (it will be most likely 6 shows this year) and still improve from show to show.
I'm still in the gym every day and I will do so until I leave Phoenix for Tampa Thursday Aug. 4th.
It's only a matter of dialing it in right and then hold on for another week to Dallas.

DJ 04.jpgDJ 08.jpg

July 29, 2009

"DJ" 10 days out of Tampa!!

here is a sneak peak of what I am cooking! George Farah and I had a good 11 weeks preparing for this show compared to only 5 weeks for New York. We are both pretty happy at this time on how my body is responding and now we have 10 more days to attack the water slowly but surely!
I will probably drop another 10lbs or so and hopefully this will be a winning combination.


10 days out 05.jpg

July 28, 2009

11 days out! "DJ" ready for Tampa!

I'm 11 days out today and I again adjusted my diet a little bit. My goal is conditioning and combine that with my fullness and roundness and I hope I can present the winning package this time.

6am I got to have my cup of black coffee, 20 min later cardio. I dropped my cardio to only 30min in the morning.

8am meal#1 8oz chicken, 4 eggwhites, 1 cup of oatmeal.

11am meal#2 9oz cod fish, 1/2 cup brown rice

2pm meal#3 9oz chicken, 1/2 cup brown rice

5pm meal#4 9oz cod fish, 1/2 cup brown rice

8pm meal#5 9oz cod fish, 1/2 cup brown rice

11pm meal#6 10oz cod fish, 1 cup asparagus

I will probably do this all the way up to next week Tuesday, then I will most likely add some more carbs back and stop the sodium.
I feel great and I really like my look for 11 days out.
George and I only had 5 weeks getting ready for New York but we knew we were on the right track, this time we had 11 weeks and it's all coming together just as planned.
Stay tunned for more updates going into Tampa, Dallas and of course the Superbowl the Mr.Olympia, only here on FLEXONLINE.COM.

Mr. Alex Ardenti arrived last night here in Phoenix since today we will be shooting photos and videos for my new sponsor "PROBIOTICA" I'm excited to be a part of team Probiotica, they have a large variety of great products and I'm sure they will establish themself here in the US. www.probiotica.com.br



July 24, 2009

"DJ" 15 days out of Tampa!!!

Ok, here an quick update on what happend the past week.
Last week I adjusted my diet again and that means that I dropped some carbs.
My diet at the moment looks like:

6am I cup of black coffee 45min of cardio (stair climber)

meal#1 9oz chicken, 6 eggwhites, 1 1/4 cup of oatmeal
meal#2 9oz Haddock fish, 1 cup brown rice
meal#3 9oz chicken, 6oz potatoe
meal#4 10oz orange roughy
meal#5 10oz orange roughy
meal#6 10oz orange roughy

my weight this morning was 261,5lb which is exactly where I want to be at this time. I will probably add another carb meal back in starting today which will still be a very low carb diet for me.
My training is going great I 'm still injury free and I'm looking forward to 3 great showings in the upcoming shows.

DJ getting ready for Tampa ,Dallas and the Mr.Olympia 2009

July 19th, 2009
Ok I’m close to 3 weeks out of Tampa now. This morning my weight was 267lbs.

I adjusted my diet a bit to:

6am 1 cup of black coffee 45min cardio

#1 8am 9oz Chicken, 5 eggwhites, 1 1/2 cups of oatmeal

#2 11am 8oz Fish, 2 cups of brown rice

#3 2pm 8oz Chicken, 10oz potatoe

#4 5pm 9oz Fish, 1 1/2 cups of brown rice, 1 cup asparagus

#5 8pm 9oz Chicken, 8oz potatoe, salad with fatfree dressing

#6 11pm 12 eggwhites, 1 cup of spinach

I still use sodium on all my meals.

Training Quads, Hamstrings and Calves

9.30 am

1 Leg extension 4x 20-25

2 Front squats 4x 10-15

3 Leg press 4x 12-15
4 single leg leg extension 3x 20-25
5 walking lunges

1 lying leg curls 4x 12
2 standing one leg curls 3x 12
3 revers hack good mornings 3x 12-15
4 stiff legged deads 3x 12-15

1 seated calf raises 3x 2-15-20
2 standing calve raises 3x 15