Training
Monday - Shoulders & Abs
Tuesday - Back
Wednesday - Triceps & Biceps
Thursday - Chest & Abs
Friday - Quads, Hamstrings & Calves
Saturday - Triceps & Biceps
Sunday - REST!
During the off season I would use;
Anabolic Muscle Fuel - All in one shakes help make it easier to get in all my required calories, creatine and amino acids on busy days.
Creatine x4 - Increases my strength on big compound movements in the off season e.g. squats and deadlifts these are my main mass builders so the more weight I can shift the muscle I build
BCAA tabs - Speeds up recovery times and also keeps my muscles looking full.
Omega 3,6,9's - Keeps my joint feeling supple and also has a natural anti inflammorty effect to prevent me getting andy pains and niggles on heavy lifts
Pre-contest
100% Pure whey - Low carb and low fat also very fast absorbtion rate so its perfect to have with my breakfast and straight after training to boost glycogen stores in my muscles till I can get my next meal in
Pure Glutamine - One of the most important amino acids I use whilst on a diet it stops me going catabolic whilst my calories are restricted and also helps to boost natural GH levels so my recovery rate increases
BCAA Power punch - Perfect drink before i go out and do my Am cardio session. Prevents any muscle breakdown.
Casein Protein - Drink it 30 minutes before going to sleep, this slow release protein stays in my system for upto 8 hours so my muscles are being fueled even whilst I sleep
Multiplex Sport Multivit - I use this all year round but double up on the dose whilst in pre contest mode as I cant get as many vitamins and minerals from food sources
Xedra-cut Hardcore - One of the best fat burners Ive ever used, speeds up my metabolism but keeps my appetite and cravings to a minimum
2008 - Ukbff Leeds 1st place 'first timers'
- Ukbff British finals 4th place 'first timers'
2008 - Ukbff Mr Hercules 1st place 'intermidiates u90kg'
2010 - Mr Coventry 1st place 'heavyweights and overall winner'
2010 - Ukbff Kent Classic 1st place 'heavyweights and overall winner'
2010 - Ukbff British finals 6th place 'heavyweights'
2010 - Ukbff Mr Hercules 3rd place 'heavyweights'
2011 - Nabba Midlands 1st place 'class2, overall and Pro-am winner'
2011 - Nabba Mr Britain 3rd place 'class2'
2012 - Nabba Mr United Kingdom
2012 - 2nd In Class 2 in the Universe
2012 - Mr England
Im very fortunate to have such a supportive family that understand the ins and outs of this demanding sport, they are their when I'm at my lowest and need somebody to whinge too and have been to everyone of my shows to support me and cheer me on. The friends I have in the gym give me the motivation and guidence I need and I know how lucky I am to be able to train with such positive and inspirational people! The friends I have outside of the gym mostly come from my days as a rugby lad and I could not ask for a better group of mates to spend my days away from the gym with!
What made you get into bodybuilding?
I got in to bodybuilding after my rugby career ended through injury. I wanted to carry on with my strength training and have a goal to work towards, I had always been interested in bodybuilding and now that I could commit 100% to it it seemed like an obvious choice.
Who were your inspirations or who helped you get started?
My biggest help when I was getting started was my friend Vit Bohac, who's now a 'super heavyweight' bodybuilder in the UKBFF. It was him who convinced me to enter a competition and get on stage back in 2008. I owe a lot to him for getting me started in this sport. The town where we're both from didn't have any bodybuilders or 'real' gyms so between us and the internet I'd say we did a pretty good job in prepping ourselves.
Where did you gain your knowledge of bodybuilding?
Without doubt the internet. The best tool for researching anything. When I was getting ready for my first show it taught me the basics of nutrition, training and even my posing which back in those days was very basic!!
Like most young bodybuilders getting started I remember massaging a few of the pro's I had been following on Facebook to ask for advice but with no luck.
Obviously you had a great year in 2012 – did you know it would be so successful?
I didnt know that I would bring home the placings that I did but I knew stepping on stage at the Mr Universe that I was the best I had ever been in terms of size and condition. I worked along side Foodtechs Ken Roscoe for my prep and obviously had the support of USN behind me. Having such a huge wealth of knowledge and experience to fall back on is very reassuring and I felt confident from the very first day of my prep that everything was going to go to plan.
You are well known for your legs, what is your favourite leg exercise?
My favourite is the 45 degree leg press, I love to hit it at the end of my session and go with high volume on it with deep reps. Sometimes finishing with triple dropsets. Although the leg press is my favourite exercise I would say that the muscle density in my legs is from the hack squat. Heavy, deep reps and really focusing on the negitive part of the movement 'HIT' style to failure.
What strategies do you suggest for gaining Muscle mass?
Training sessions should be specific, well planned and intense. You will need a surplus of calories to prevent your body from going in to a catabolic state at any time, try to eat 6 whole food meals a day, avoid processed foods. Rest well and keep relaxed.
What one supplement could you not live without?
BCAA's my favourite supplement by far. I dont go anywhere with out my pot of USN Amino pro BCAA's. Off season or pre contest, I take a dose as soon as I wake up pre training, during training and before bed, its like insurance for my muscles so that I know that Im making the most of my training sessions.
What is your favourite cheat meal?
I have the same cheat meal every Saturday night. I always have it the night before I go to hit a weaker bodypart. I eat a 25oz rump steak, home made potatoe wedges, breaded mushrooms, onion rings, mushy peas, gravey and garlic bread followed normally by a selection of puddings normally a fruit strudle, chocolate pie and a cheese cake. Cheat meals get cut at 4 weeks out from show date.
What are your targets for 2013?
Well obviously I want to improve and keep adding overall mass to my frame, working on bringing up weaker areas like my arms, chest and hamstrings. I will compete at the 2013 Mr Universe with the aim of beating 2012's placing.