Chest size: 43″
Waist size: 31″
Bicep size: 16″
Calves size: 16″
Thighs size: 24″
My routine is a 5 day bodybuilding style split, with a couple of cardio sessions thrown in for general well being flexibility and health. I usually do 8 reps each set, expect for deadlifts which are usually between 1-3 reps for power and strength and squats which are usually 5 reps aside from a final ‘widowmaker’ set of 12 reps
Squats- 5 sets
Leg Press- 4 sets
Leg Extensions- 3 Drop Sets
Hamstring Curls- 4 Sets
Hamstring Curls (Pause/Hold)- 4 Sets
Straight Leg Deadlift – 4 sets
Calf Raise (Leg Press)- 4 sets
Calf Raise (Standing Machine Stack)- 4 sets
Tuesday-Chest and Muay Thai
DB Bench Press- 5 sets
Incline Bench – 5 sets
DB Incline Flys – 4 sets
Cable Crossover- 5 sets
Chest Press – 3 Drop Sets
Deadlifts- 6 sets
Wide Grip Pullups- 5 sets
Lat Pulldown- 5 sets
Close Grip Pulldown -4 sets
DB Pullovers – 4 sets
Single Arm Row- 4 sets
Seated Row (Cable Stack)- 4 sets
Thursday-Shoulders and Abs
DB Shoulder Press- 5 sets
DB Lateral Raises (Standing and Seated Supersetted)-3 sets each
DB Front Raises (Standing and Seated Supersetted)-3 sets each
Rear Deltoid Fly- 4 sets
Cable Lateral Raises-4 sets
Weighted Crunches 3 sets
Hanging Knee Raises 3 sets
Jacknives 3 sets
Barbell Curl- 4 sets
Preacher Curl- 4 sets
Hammer Curls- 3 sets
Close Grip Bench- 4 sets
Tricep Cable Pushdowns (V-Bar)- 5 sets
Tricep Cable Pushdowns (Straight Bar Underhand Grip) 4 sets
Standing Barbell Wrist Curls- 4 sets
Sunday-Cardio and Abs
Weighted Crunches 3 sets
Hanging Knee Raises 3 sets
Jacknives 3 sets
However this is somewhat flexible due to work and social commitments but as long as I train 5 days a week and have at least 1 rest day I’m good.
Diet obviously changes depending on my goals, but currently I am in the process of gaining size so this is what a typical diet looks like at the moment
Meal 1- 50g Oats, 200ml Milk, 30g Flaxseed Powder, 50g Whey, Squeeze of Honey
Meal 2- 75g Rice, 200g Chicken
Meal 3- 50g Fine Oats, 50g Whey, 30g Peanut Butter, 500ml Water (Bulk Shake)PWO- 50g Whey, 30g Maltodextrin
Meal 4- 75g Rice, 250g Beef Mince
Meal 5- 75g Rice, 200g Chicken
Of course this changes day in day out, salmon, turkey, tuna, mackerel are the other main sources of protein I utilise, also wholewheat pasta and seasoning on all my meat as well as vegetables
Currently aiming for roughly 3100 calories per day, a macro split of 275g Carbs, 300g Protein and 80g of Fat…of course this fluctuates on a daily basis but that is the aim, as long as I hit the protein requirements then I’m happy
I also have regular cheats while bulking, usually in the form of takeaway pizza, cheesecake and doughnuts, while I’m cutting I cut out all treats except for a refeed day every 7 days in which I have a binge as I find that the best way to keep cravings to a minimum.
When and why did you get started?
I started training about 2 weeks after I turned 17, I’d been meaning to join the gym for about a year before then after my friend Mark had started training and was making good progress but I never got round to it. Finally decided to bite the bullet and join and caught the bug instantly, in the past 4.5 years I think I’ve had a total of 6 weeks off training and most of those weeks were forced due to injury.
Main reason I started training was that I wasn’t very active so I figured just to get fit and do something with myself other then playing video games which was all that I did, then the other usual reasons such as thinking it would lead to greater success with women. But now I just train for myself, after a few years you realise that if you’re only going to train for superficial reasons such as to impress the opposite sex then you are not going to make the best progress possible, you have to live the lifestyle as it where otherwise your progress will merely be average, I want to be better then average.
Will you always strive to get stronger or at some point just try to maintain?
I will always strive to get bigger and stronger and better conditioned then in years previous, until the point in my life that it no longer becomes possible to do so which I imagine will be around age 40, at that point I’d like to maintain as much size and strength as possible. Although that age is a long way off for me I’d love to reach it and look better then the usual out of shape middle age men that you see, I always find is motivated when I see older guys in the gym still in good shape and still training, if they can do it then why can’t I?
What would be your biggest dream to be able to achieve?
An IFBB Pro Card is my dream and I would have thought should be the dream of anyone who trains seriously. Perhaps an unrealistic dream due to the fact we only give out one pro card a year in the UK.
I’d also love to try and get into fitness modelling, and just to compete on a bodybuilding stage, I’m targeting a show late next year, either in the classics class or the under 80kg so to place in the top 3 or even win my first show would also be incredible.
Do you ever struggle to stick to your diet and eat lots of junk food?
As mentioned in the diet section I cheat with my diet at least 2/3 times a week while bulking, takeaway pizza being the favourite but also doughnuts and cheesecake, I have a massive sweet tooth so I do find it hard to resist.
However when cutting, as I did for 12 weeks in summer I find it much easier to resist and only had junk food every 7 days as part of a carb refeed. I guess I find it easier to stick to a diet while cutting as you know that every time you cheat you are setting yourself back whereas this is not so obvious while bulking, having the end goal in mind certainly helps defeat cravings
A lot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
When I was at University I used to drink one night a week minimum, in my fresher year I probably averaged 3 nights a week. When I was at home in the holidays this dropped down to maybe once a month. Now that I have graduated and moved back to my University town it is probably about once every two weeks. I believe it’s important to still keep an active social life while training as very few of my friends are into fitness so most of our social activities involve drinking. Plus its good to relax with a beer after a week at work
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
Probably caffeine and green tea extract, my staple pre-workout supplement, cheap to buy and gives a great boost in both energy and concentration before a workout, the thermogenic properties of both are also helpful when cutting as well as making unfuelled cardio when cutting slightly more bareable
Your favourite food?
Junk Food-cheesecake (any kind)
If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?
This question is far to difficult to answer as I could compare the merits of different great physiques for days.
How about if you just transplant Phil Heaths physique onto mine instead?
Who do you look up to these days and why?
In terms of bodybuilding, Phil Heath, Steve Cook, and Flex Lewis inspire me immensely,
Steve Cook has my goal physique and if I could come anywhere close to his shape then I would be extremely happy with myself. I also love how Phil Heath takes so much time responding to his fans questions, especially given how busy his schedule must be, also one of the nicest guys I’ve ever met in this industry in person and I can’t wait to see him again at the Bodypower Expo next year. Flex because he is the first bodybuilder from the UK to go pro and make a massive impact in America since the legendary Dorian Yates, that in itself is inspiring, perhaps one day I can follow in his footsteps.
Outside of bodybuilding, My mum and my grandad
Your favourite quote?
‘Obsession is a word the lazy use to describe the dedicated’
‘Satisfaction is the death of desire’
Your top 3 tips to someone that might be just starting out bodybuilding?
Consistency- Missing gym sessions will only set you back, if you say you’re going to train X times a week then train X times a week, don’t make excuses.
Diet-A good diet is key, you can have the best training routine in the world but if your diet is rubbish then you will not achieve half of what you could.
Training Partner-A good training partner will help your workouts no end, a bad one will hinder them. If you’re going to train with a partner make sure you have similar goals and are equally motivated to push each other to the limit. I’ve been lucky to have two excellent training partners and I feel for people who partners are not on their level.
What is your favourite motivation picture online and why?
Shows that I and other people should have no excuse not to train or undertake some kind of physical activity, inspiring