Ex On The Beach star Rogan O’Connor reveals how to get his ripped Dreamboy body

REALITY TV star Rogan O’Connor shares diet and fitness secrets behind his stacked physique.

HENCH: Rogan O'Connor pumps iron three times a day to look like this

You probably recognise his rippling physique from MTV’s hit show Ex On The Beach, but you might not know that Rogan recently snagged a top bodybuilding award.

After 16 weeks spent honing his physique to perfection, the buff star won the fitness model world title at the Miami Pro bodybuilding competition.

Now he’s flaunting the results on stage touring the UK with the Dreamboys, but Rogan let us in on the work that goes into sculpting his muscular body.

He revealed the extent of his gruelling fitness regime ahead of the big bodybuilding competition in an exclusive interview with Daily Star Online.

*** Ex On The Beach star Joss Mooney reveals how to get his ripped body ***

After some strong advice I've decided that in my next competition I will be stepping up to 'Muscle Model' rather than Fitness.. Time to grow ���� Photo: @matt__marsh ��

A photo posted by Rogan O'Connor (@roguesnaps) on Apr 24, 2016 at 9:03am PDT

What's everyone training today?! I'm going to have a massive heavy session on my weak point, my back.. #GrowSomeWings

A photo posted by Rogan O'Connor (@roguesnaps) on Apr 27, 2016 at 12:54am PDT

He said: “I hit the gym three times a day so 21 times a week, shocking I know but when competing it's all I want to do.

“I do cardio first thing in the morning and late at night then weights in the afternoon.

“My diet changed dramatically and I cut out my favourite things in the world which are cake and beer. I was eating pretty much just white fish, it was horrible but the results were awesome.

“But I also had posing classes with the legendary Audrey Kaipio which made me stand out on stage dramatically.

“It feels amazing to win after 16 weeks of dieting and training my a** off and it all paid off. Roll on the next one.”

Hello Beautiful People.. So I gave myself 50 days to get from a big bulky beer belly'd Bear to a slim, confident, competition ready fitness model!! No Filters, No Edits.. Just a quick look at now & then! I've had a lot of help and support along the way & hope this Sunday at @miami.pro I can make you all proud �������� #ImReady

A photo posted by Rogan O'Connor (@roguesnaps) on Apr 15, 2016 at 10:29am PDT

On top of his stringent eating plan and eye-watering training schedule, Rogan supplemented his gains with “a big protein shake and some BCAAs”.

But how long has it taken him to achieve his award-winning physique?

 “I've always loved sports and keeping in shape but when I was 21 I was working in an office and I was bored out of my mind," he said. 

“One day I just walked out and decided I was going to dedicate my life to getting in the best shape I could and making the most of it.”

“There have been so many times I got shredded then after a shoot or a competition I would just binge and lose all my gains.

“I turned up to Ex On The Beach looking a Greek God and by the end I felt completely out of shape. Fortunately I was straight back into diet and training when I got home.”

TRAIN TOGETHER: Rogan and his girlfriend Chloe keep each other motivated

Rogan’s bodybuilding girlfriend Chloe Francis helps keep him motivated during his insane training routine.

The brunette beauty snagged the top spot in the Miami Pro bikini division last year.

Rogan admitted: “She's the reason I've started competing and we're both on the same journey.

“Chloe and I are joined at the hip so I can't get away with anything. It's like having a beautiful little angel constantly sat on my shoulder, keeping me in check.”

Rogan O’Connor is an ambassador for leading budget gym chain Xercise4Less.