Nov 17

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Dan How – Talks To Us

Age: 26
Weight: 235lbs
Height: 6’2”
Chest size: 48
Waist size: 34
Bicep size: 18.5
Calves size: 17
Thighs size: 28.5


Monday – Shoulders and Triceps
Tuesday – Back and Abs
Thursday – Legs
Friday – Chest and Biceps



Meal 1 – 1 scoop of protein and banana
Meal 2 –oats and 200g Greek yogurt
Meal 3 –  oatcakes with natural peanut butter
Meal 4 – 225g chicken breast, brown rice, 150g green veg (raw)
Meal 5 – 180g tuna and oatcakes with 150g green veg (raw)
Meal 6 – pre workout shake of 1 scoop of whey in water and an apple
Meal 7 – post workout shake –whey and dextrose
Meal 8 – 6 eggs omelette
Meal 9 – 300g cottage and 2-4 rice cakes

The portion sizes, number of egg yolks etc will change depending on if I’m bulking or cutting.

When and why did you get started?

I started taking an interest in my Dad working out in our garage when I was 11 years old and he put together a workout routine for me using dumbbells which I followed all summer in my bedroom. For my 12th birthday he got me my first set of weights and that Christmas I got an additional 50kg and more equipment. At the age of 14 I was too strong to be lifting in my room anymore and began powerlifting in our garage with my dads Olympic set. It wasn’t too many more years before I then out grew the garage!

Will you always strive to get stronger or at some point just try to maintain?

I always keep a strength exercise in the beginning of my workout routine as I think it is key to gaining size. Never see a small guy at worlds strongest man do you!

Have you done any competitions or plan to?

So far I have
placed 3rd at the Mister UK 2010 competition
placed 3rd at the Mister Supernational 2011 competition.

I will be representing Great Britain at the world finals of the Mister International  competition in December.

Competing at the Miami Pro UK championships in April and the European championships in June. I will be entering the muscle model category.

What would be your biggest dream to be able to achieve?

To be a familiar face in the fitness industry and a successful muscle model and well known personal trainer. I also want to apply for a job as a Gladiator when/if it comes back for a 3rd time. That’s right up my street!

Do you ever struggle to stick to your diet and eat lots of junk food?

My motto is “treat yourself – don’t cheat yourself” so I indulge at weekends and keep a clean diet during the week. I find I can literally turn my appetite on and off so can eat enormous meals or virtually nothing and I’m happy either way. My local café will be able to confirm this. I also have the record at the local pie and mash shop.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I only drink at weekends and have had fantastic results lately from switching to lower calorie drinks such as rum and diet coke or vodka, soda and lime. It’s important to be strict but at the same time you only live once. The tricky part is getting a balance between the two.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

Caffeine. Nothing like a caffeine boost to get you through a workout during a low carb diet!

Your favourite food?


If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

Traps – Brock Lesnar. The guy has the biggest traps I have ever seen. After seeing him debut in WWF when I was 17 I set out to get mine as big as his. I got 90% of the way there – and a scar on my chin in the process!

Abs – Roger Snipes. You could literally grate cheese on Rog’s  abs. I may try this out one day.

Chest – Bertil Fox. In my opinion ‘Brutal’ Bertil Fox had the best chest in bodybuilding. Ever.


Who do you look up to these days and why?

My old man. Everything he has he got with no help from anybody. He’s in his 50s and still pumping the iron out in the garage several nights per week. And without him I never would have picked up a dumbbell.

Your favourite quote?

Click the image to see more

It’s better to regret doing something than regret not doing something.

Your top 3 tips to someone that might be just starting out bodybuilding?

Stick to the basic heavy compound exercises

Don’t over complicate things

Be consistant

What is your favourite motivation picture online and why?

Because he beat me at this years Mister Supernational competition! Top bloke though!

Dan modelled underwear on ITV’s This morning show.


Link to the competition I am doing next year which I feature on.


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