I train to a five day split and often have to play catch up on the sixth day as due to work i can not always finish training in my allotted time.
Sunday starts my week with legs, basic movements and aiming for sets of 15. I don’t count sets I allow my body to tell me when I am done.
Monday Chest, due to shoulder injury over the years most of chest work is now done on an incline, again sets of 15
Tuesday Back, alternating week to week between pull downs first or rows. Again sets of 15
Wed Shoulders, lots of pressing usually 10-12 reps machine and dumbbell followed with side laterals. I try to put traps with shoulders.
Thursday arms, I train bicep then triceps with reps of 10 on bicep and 12 on triceps.
I’m never in the gym for longer than an hour and I train calves and abs alternately each day.
I eat pretty much the same foods for bulking and dieting I just alter the amounts .
I consume around 5000cals a day made up of carbs 600g, protein 450g and fats 50g. This is spread out over 6-7 meals from 0600 through to 2230. This is largely from chicken and rice. I tend to have two good cheat meals a week as I have two young boys who want to eat pizza.
I also use a good whey protein and a good weight gainer by Dinosaur nutrition supplied by “The Body Shack”.
As I stated earlier I eat the same foods in different amounts and just clean it up. I may still have one cheat meal up to four weeks out depending on condition. Cheat meals do serve a purpose when taken occasionally.
I consume around 4200 cals a day made up of 450g carbs, 450g protein and I up my healthy fats to 60 grams.
I will of course drop the weight gainer and just use a low carb whey.
When and why did you get started?
I started weight training at the age of 14 in my parents house. I was a young boy with asthma, not an athlete by a long way. Within 6mths I was lifting the 96lb set above my head and starting to develop a little muscle an athlete in the making. Suddenly I went from shadow to macho there was no looking back.
Will you always strive to get stronger or at some point just try to maintain?
I could never be happy just maintaining, I like to have a goal, something to aim for even at my age. I did try to retire from body building after the Mr Britain in May 2011. I opened “The Body Shack”, a nutrition centre in Milton Keynes .My intention was to help others to build there physiques and compete. I lasted 7 whole months and lost 35lb, before I decided to return to the gym and hopefully the stage in 2012.
Have you done any competitions or plan to?
I have done many competitions over 16 years, however I did have a 10 year break. I have been quite successful over the past 5 years with many top 3 places.
I aim to compete in May/June 2012 and qualify for the Ukbff Mr Britain.
What would be your biggest dream to be able to achieve?
I don’t have dreams any more as to what I could achieve. I stay real. I would love to qualify for the Mr Universe, not that I would compete, instead I would put the invite up in The Body Shack for all to see.
Do you ever struggle to stick to your diet and eat lots of junk food?
I have dieted for over 7 years pretty much on chicken and rice. If I want to go for a meal with the family I will go for one. If my body starts to crave sugars (pre contest diet) I will have them as I find if I don’t feed my body a few sugars when it needs them; I end up crashing a day or so later and eating shit loads of junk.
Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?
I don’t like the taste of alcohol and haven’t for many a year. I have a few friends who are regular drinkers and I will go and get drunk with them about 3-4 times a year.
If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)
I like to use 15grams of glutamine a day split 3 times.
Your favourite food?
My favourite food is a good mixed grill with fried eggs onions and chips. When dieting my favourite food is a teaspoon of peanut butter.
If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?
I would choose the arms of Albert Beckles, the lats of Tony Pearson and the legs of Flex wheeler.
Who do you look up to these days and why?
Sorry but I don’t look up to bodybuilders, I appreciate them. I look up to my wife, for all she puts up with and my family for putting up with my moods on low carbs.
Your favourite quote?
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
Your top 3 tips to someone that might be just starting out bodybuilding?
Dont let it take over your life, life is for living, unless your a genetic freak.
Dont get caught up in lifting heavy weights just to show off as you will pay for it in later life.
Accept constructed criticism don’t just listen to friends.
What is your favourite motivation picture online and why?
That is just perfection……