Tim Valencia

Competition New Comer/Featured Athlete - August 2011





Interviewed by: Mike Hall
Photos by: BBPics


In 2008, Tim Valencia sustained and recovered from a knee injury in which he tore his Anterior Cruciate Ligament. This injury became a blessing in disguise, because with it, he learned true mechanics, muscle conditioning and strength. After a long hard recovery, he came back stronger than ever. Since then, fitness has taken on a whole new meaning to him and sharing the importance of what he has learned has become his mission.

Tim has been involved in a number of fitness videos in the last few years such as Billy Blanks Jr. Boot Camp and the basics of weight training DVD’s. Now, he's ready to hit the competition stage. Let's get to know the new comer!

"...Well, I have my sights on my first men's physique competition in November. I'll also be finishing up my personal trainer certification shortly and I'll start training people after that. I just finished shooting a Billy Blanks, Jr. workout dance video that should be out soon. I'll also be doing some how-to and workout videos over the next few months. I'm also looking at doing a couple new shoots in the coming months."

WP: Tim, let’s start with you telling our readers a little about yourself.

If I could tell you one thing about me that has been consistent my whole life, it would have to be my love for physical activity. Being involved in sports, gymnastics and dance at a young age sparked a fire and love for fitness that was fueled throughout my adolescent years.

I grew up in Southern California where I currently live with my beautiful wife and baby boy. I was never a huge bulky guy and weighed in at a whopping 135 lbs. just out of high school. Weight lifting didn’t become a part of my life until 2002 when I worked on a cruise ship. On that ship I met a couple of huge dudes that encouraged me to work out with them in the ships old rusty gym. It was there that I learned the basics of weight lifting and developed a determination to bulk up. Whenever our ship would port, we would book it to the nearest gym. I stepped off the ship at the end of my six month contract weighing 160 lbs.

Needing a new challenge to take on, I traveled to Japan on a year contract to perform in a show with acrobatic elements. My new size and physical shape gave me the strength and stamina I needed to be one of the top performers in the company. After returning home I entered the fire academy enduring weekly strength and agility tests that encourage my fitness routine to become more disciplined.

Over the next couple of years I became an avid member of the gym, attending five or more days a week. I also became more aware of the importance of nutrition and how much of a role it plays in my fitness. I try to eat five to six small meals a day, concentrating on a balance of lean protein, complex carbohydrates and a variety of fruits and veggies. Fitness and nutrition are a lifestyle.

WP: What was it that made you know without a doubt that you wanted to keep fit and stay healthy?

I’ve been active my whole life. Being fit and healthy is just how I live life and I’ve never had any doubts about that. I need functional muscle; I’m not fit just for looks. I need to be strong and flexible for me to work and provide for my family. My health and physique is more than just looks or a hobby, it’s a requirement of my job.

WP: Could you tell me a story of how you have gotten where you are today?

I’m not afraid of going up to people and straight up asking them for help or advice. If I see a big guy at the gym, please believe I will walk over to him and be like, “Bro, how do I get big like you?” I ask for tips, tricks, new workouts, everything. I have no fear and honestly, no shame. I am by no means the biggest beast in the gym, but I wouldn’t mind becoming one!

WP: How do you maintain your physique? What is the hardest thing for you to face when it comes to keeping your physique?

I hit the gym every day before work. Then, I go to work and do intense physical activity all day. I’m either dancing around, flipping around, or running around all day. When I get a break, I eat. Then, I go right back at it. That helps a lot and I’m lucky to have a job that allows me to be so active all the time. I also love working out. Some people like working out because of the results, but I just like being in the gym and the act of throwing heavy crap around. I know; I’m weird.

And honestly, the hardest thing about keeping my physique is growing up on my Mom’s food. I crave food made with more fat and lard than you can imagine. It’s SO good!

WP: Do you have any advice to people that wish to build more mass and/or more cut?

If you want to build mass or get lean, the first thing you have to do is read. My biggest recommendation would be to get as educated as you can on eating right and the biology of food. If you just jump, even with the best weight routine, you’ll fail to live up to your body’s full potential. You need to learn how and what to eat. Then the rest falls into place.

WP: Give me a break down of your diet.

Oh no...I said cheating is good, right? Well, here’s what I ate today:

6am: Pre-workout drink (a mix of whey isolate protein)
9am: 1-1/2 cups of oatmeal with a fresh apple
12pm: Whole-wheat pasta with grilled chicken
3pm: Another protein shake after dancing in my 4th acrobat show of the day
6pm: Pizza (don’t judge me!)
8:30p: Protein shake #3

WP: Do you allow yourself a cheat day?

Totally! I love me some buffalo wings with some GOOD buffalo sauce. I think you have to have some sense of reality with food and allow yourself to indulge sometimes.

WP: Give me a sample of your workout.

Here’s a sample of one of my many workout plans.

Monday: Chest

  • Bosu ball push-ups 3 sets 12-15

  • Olympic bar flat bench press 4 sets at max for 10-12 reps

  • Incline dumbbell fly’s 40 lbs. 15x


  • Cable cross overs 4 sets at max for 10-12 reps

  • Flat bench dumbbell pull-overs 4 sets at 100lbs

  • Burn out with 3 to 4 sets of chest dip extensions (till failure)

  • Abs for 15 minutes after workout


    • Tuesday: Biceps

  • Standing dumbbell curls 4 sets 10-12 (50, 60, 65, 70 lbs.)

  • EZ bar inside grip 3 sets at 115Lbs for 10-12

  • EZ bar revises grip 3 set at 95lbs for 10-12

  • Bicep cable extension 4 set burnouts of max weight


    • Wednesday: Off

    Thursday: Legs

  • Leg extensions 4 set warm-ups 30 x’s with moderate weight

  • Box squats 4 set 10-12x (225x’s 2 315,405 Lbs.)

  • Deep lunges across gym floor with 100lbs (app. 20 steps)

  • Smith machine burn-outs 4 sets max weight

  • Abs for 15 minutes after workout


    • Friday: Shoulders

  • Dumbbell press warm-ups 10-12 x’s (60, 70, 80, 90 lbs.)

  • Lateral dumbbell raises 4 sets 10-12 (25, 30, 40, 45 lbs.)

  • Side dumbbell raise 3 sets 15 x’s at 40lbs.

  • Dumbbell shoulder shrugs 3 sets for 15 reps at 120 lbs.

  • Hand-stand pushups 3 set of 12-15


    • Saturday: Back

  • Wide grip pull downs 4 sets 12-15 x’s (190, 230, 270, 300 lbs.)

  • Close grip pull downs (wish bone handle) 3 sets at 10-12 x’s at max weight

  • Smith machine pull downs 4 sets 10-12 x’s max weight

  • Dead lift 315lbs 10-12 x’s

  • Abs for 15 minutes after workout


    • Routine changes monthly to avoid plateau

    WP: What supplements do you take?

    Glutamine, Creatine, Branch Chain Amino Acids, and my Whey Protein

    WP: Tell me about your modeling.

    I’ve done a lot of commercial print work, but within the last two years I’ve really gotten into fitness modeling. I really want to do more of that. I mean, I work hard enough on my body, so I might as well take advantage of it, right? I think so. Plus, it’s a lot of fun. You’d be surprised at how awesome the locations are; photographers like to take pictures of people with nice bodies in front of nice places! And all of the people I’ve met have been so chill. I’ve even picked up some nice workout tips and tricks from other models.

    WP: I understand you worked with John at bbpics.com. What was it like working with him?

    John is awesome. He’s super nice and a total pro. He has a great eye, but I really loved the way he uses light. He’s big on natural lighting, and that’s not easy. Most shoots I go to require huge reflectors or lighting gear. John didn’t need either. You really have to understand your environment and how to use it to your advantage to do that, and he does. It was really cool to watch him work and I learned a lot from working with him.

    WP: How did he go over and beyond for you?

    I think the two things that really stand out to me is the friendship and advice he’s given me. He took the time to really give me solid advice about how to audition, how to network, and how to promote myself. I’ve been able to build a great relationship and friendship with John.

    WP: Tell me about your future projects. Have any in sight?

    Well, I have my sights on my first men’s physique competition in November. I’ll also be finishing up my personal trainer certification shortly and I’ll start training people after that. I just finished shooting a Billy Blanks Jr. workout dance video that should be out soon. I’ll also be doing some how-to and workout videos over the next few months. I’m also looking at doing a couple new shoots in the coming months.

    WP: Are you married, dating, or do you have kids?

    I’m married to the greatest woman in the world. She also cares about staying fit and active. She might be a bigger beast in the gym than me! She loves to workout and is super supportive of me and what I want to do. We also had our first child. I’m a dad!

    WP: Do you have anyone you can thank for helping you get where you are?

    My pops. When we were kids we’d always see him active and working out. He always had to stay fit to take care of his two sets of twins… I think that would have been enough of a workout, but he was always stressing the importance of taking care of your body. My acrobat coaches were also a huge influence. They helped me recognize and appreciate the value and importance of strength and functional muscle. With their help I was able to build mass while maintaining my flexibility. So many people get caught up in the, ‘get bigger hype’ and don’t realize the importance of balance and flexibility to keeping your body in optimal shape. They helped teach me that.

    WP: What are your interests outside of working out?

    I’m an easy guy. When I’m not working out or working, I hang with the family and friends I care about the most. They are my interest.

    WP: If you could change one thing about yourself, what would it be?

    Eww. I would go back in time and have started getting serious about the fitness industry a lot earlier. I feel like I’m late to the game!

    WP: Is there anything else you would like to add? Now is the time!

    Hook em’ Longhorns!

    WP: You have been a pleasure to interview! Thank you for your time and good luck in your future bodybuilding endeavors!

    Thanks!