Training Split
Monday: Back
Tuesday: Chest & Calves
Wednesday: Shoulders
Thursday: Arms
Friday: Quads & Calves
Saturday: REST
Sunday: Hamstrings
Training Style
Most of my sessions are done and dusted in 1.5 hours. I usually hit between 5 and 6 exercises per body part and 4 sets per exercise. My sessions are always fast hard and intense. I take short rest periods and include many drop sets in the workout. I'm a massive fan of pre exhaust, triple drop sets and high reps, whilst maintaining as heavy a weight as possible.
Leg Training
Training legs is my absolute favourite session of the week. It’s the only session you can look forward to all week, the come 1 hour before the session feel sick with nerves. My training partners and I really like to test our limits on leg day as we know a decent set of wheels are the foundations to a great physique.
Food
On season and off season my diet looks very similar in structure. It is always based around 6 whole meals of real food, with a healthy balance of carbs, proteins, fats and vegetables. When I’m bulking, my calories are generally around 1000 per meal, sometimes more if I can fit it in. When dieting I tend to stick around 650/700 calories per meal and watch my carbs more towards the evening. My diet is really simple and no real science behind it. I find it easier to stick to a diet eating the foods I like rather than trying to force down foods I don't like or find hard to prepare and store.
Sample Off season diet
06.00am - 200g oats. 10xegg whites 2 scoops 100%whey
09.00am - 6 whole eggs. 3 slices wholemeal bread.
12.00pm - 300g chicken, 2xlarge potato, green veg (usually broccoli)
15.00pm - 250g minced beef, tomato sauce, 1x potato
17.30pm - Turkey, jam and cheese sandwich. (on the way home from the gym)
19.00pm - Half roast chicken, rice, med veg.
21.00pm - Peanut butter on rice cakes. or 300g cottage cheese
Sample competition diet
06.00am - 120g oats. 10xegg whites 2 scoops 100%whey
09.00am - 5 whole eggs. 1 slices wholemeal bread.
12.00pm - 300g chicken, 1xlarge potato, green veg (usually broccoli)
15.00pm - 300g chicken, 1x potato
18.00pm - 300g chicken, 1xsweet potato, green veg.
21.00pm - 300g cottage cheese
Photos © Fivosphotography
Being natural, I like to mix up my supps all the time. I like trying new combinations out, to keep the body changing. It’s just like training, some months you like to go heavy, sometimes it’s all reps. I obviously have my staple supplements which never change. These would be my 100% whey on my oats in the morning. Muscle fuel anabolic for post workout and anabolic Nitro I use as a pre workout. Then I mix thing up with Pure Protein and Casein pre bed time and throw in a little extra creatine when I feel like adding some size and strength. I've just started taking ZMA, HMB and 19 Anabol Testo to aid my recovery, increase growth and maximise my efforts in the gym.
Photos © Fivosphotography
Competition history
Swimming
1997/8
British Junior Champion 200m breastroke
Bodybuilding
2008 NPA North West, Novice/Overall winner
NPA British Final, Novice runner up
2009
Raised £600 for diabetes. (1 metric tonne leg press in 1 hour)
Raised £750 for Cancer research (strong man event)
2010
NPA Yorkshire Men’s H/W & Overall Champion (Best Presentation)
NPA British Men’s H/W & Overall Champion (Best presentation)
UIBBN World/European Runner up
2011
NPA Pro/Am: Winner
UKDFBA Men’s H/W & Overall Champion (Best Presentation) WNBF Pro Card
WNBF Worlds New York (Pro Debut)
WNBF Men’s H/W & Overall Pro Champion.
2012
WNBF European Champion
WNBF World Heavyweight Champion
Rowing 2000m
2012 Men’s Open H/W British and European Bronze medallist
Photos © Fivosphotography