How did you get started?
I come from a mining community in South Yorkshire where men were men and the alpha male ruled. I alas was no alpha male, I was the strange kid in class that never seemed to fit in. My father, he was an alpha male, and I believe was some what disappointed in me.
At the age of 14 he bought me a set of weights to build my confidence and physique so i would fit in with the athletes at school. They were a Blue plastic covered set weighing 96lb and within 3 months i was able to clean and jerk this weight with the supervision of my father. My gains were fast and good, and as hoped i did gain confidence and gained new friends. I was now one of the boys accepted for the changes in my strength and physique.
This was the early 80’s and my bedroom was practically wallpapered with pictures of Tom Platz, Samir Bannout and Lee Haney to name but a few. Little did i know at 14 that i would pursue what became the obsession of Bodybuilding.
What your diet consists of & why?
I didn’t really get into dieting until my return to competitive bodybuilding in 2005, I had previously just eaten anything knowing only that I required high protein to create muscle. However at the age of 38 I decided to educate myself in nutrition and give it another go.
My diet is very bland and boring, I’m afraid I eat the same thing pretty much every day since 2005. I keep to around 450 grams of protein, 500 grams carb and 80 grams of fat. This gives me around 4300 to 4500 cals per day. I don’t allow myself to be more than 28lb out of competition shape and when preparing for a show I drop my carbs slowly down over a 10 week period to a minimum 200 grams a day. I have tried carb depleting in the past and its hit and miss, I am now of the belief if its not broken why fix it. I also struggle on low carbs with my moods and its always family and friends that get the brunt of it!
What supplements do you use?
I don’t use a lot of supplements in my diet, I believe in a good whey protein, glutamine and vit c. The supplements are only as they say to supplement your diet.
Example of diet
- 6:30 AM: Oats raisins and pro powder
- 9:30 AM: Chicken breast , rice, broccoli
- 12:00 PM: Whey and carb mix with glutamine
- 12:30 PM: Train
- 13:30 PM: Whey and glutamine
- 13:45-14:15 PM: Chicken, rice, broccoli
- 16:30 PM: Chicken, rice, broccoli
- 19:30 PM: Chicken, rice, broccoli
- 22:00 PM: 8 egg omelette and tin of mackerel 2x wholemeal toast
Depending on my condition i may have a casein pro at night when i use the toilet.
What does your current work-out routine look like?
I train on a five day split in the off season keeping my reps to around 15 for the larger muscles and 12 for the smaller muscles. I like to be in and out of the gym within an hour. I like to train on my own then if I fail I only have myself to blame. As I prepare for a show i train pretty much the same I just shorten my rest to 45 secs between sets.
What are your max lifts?
Gone have my days of heavy lifting but go back 10 yrs and I would Bench 200k for 6, upright row 100k, skull crush 100k and squat 260k for 8. Now however my joints are no longer up to it and injury comes by a lot easier. I no longer train to show off, instead I train with common sense and do sets of 15. I still train heavy enough to reach failure.
What’s your opinion on the run of the mill “Bulk & cut” way of training
The heaviest I ever weighed was 19st 4lb back when I was 28, I thought I was great. Looking back now at photos I realize how fat I was and I remember how uncomfortable it was, sweating into my every meal.
I have tried to stay within 21lb of contest shape since 2005, I like to look smooth and rounded in the off season so when I drop my weight over 10 weeks I see the difference and keep focused. I don’t allow myself to go over 17st 4lb.
I know when I’m to fat just by brushing my teath in a mirror, if parts of my body shake then I cut the
Who is your favorite bodybuilder?
I like the smaller more symmetrical physiques like Mohammed Makaway, Francis Benefatto and Lee Lebrada. These physiques weren’t freaky and and you felt you could reach this size and look, where as the Lee Haney, Dorian Yates and Ronnie Coleman were an impossible dream.
What’s your favourite cheat meal?
My favorite cheat is a bowl of porridge with chocolate protein and a chopped snickers bar.
If you could give someone one piece of advice, what would it be?
Have fun with your bodybuilding don’t take it to serious all the time as it can and probably will end up taking over your life. I have trained for 30 yrs and its only now that I’m older I can laugh at myself and enjoy the life of a bodybuilder.