Muscle-Munch Talks With Bodybuilder: Jack Stokle
How did you get started?
I started weight training at 14 to help with my football training, so from an early age I had a good understanding of weights and gym programmes etc. When I was 16 I found football wasn’t enough, it didn’t give me the dedication and sacrifice I needed. I required something that demanded everything from me, 200 percent commitment 24 hours a day, 7 days a week, 52 weeks of the year – Along came bodybuilding! I also loved putting myself through brutal workouts and seeing improvements and changes, I knew that bodybuilding was for me.
What your diet consists of and why?
Off season my diet becomes extremely varied with a mixture of proteins building up a great amino acid profile. Complex Slow releasing carbs make up my carbohydrates. I believe that eating clean doesn’t have to be boring, and with a bit of imagination eating clean all year round can easily be achieved. In addition to this, I find that i grow better when my body fat is relatively low, i feel my body is more efficient. If your dieting right you should grow during the first 6 weeks, this is because you are supplying your body with the right amount of nutrition at the correct times, so if we apply this principle to off season with just a bit more of everything then growth should be even more apparent.
What supplements do you use?
I use a big range of supplements; I feel they help put your body in the right state to grow.
- Vitamin C
- Vitamin B, B12, B6
- Whey protein
- Casein Protein
Example of Diet
- Meal 1: 75g (uncooked) oats, Whey protein shake, 2 bananas.
- Meal 2: 2 slices of eggy bread/French toast (no butter/oil, use 1 cal spray) or peanut butter on toast.
- Meal 3: Chicken Brest with tomatoes and jacket potato and cheese.
- Meal 4: Turkey Brest stirfried with peppers, tomatoes and onions with rice – added fajita spice.
- Meal 5 (POST Workout): 60g whey, Creatine, 100g Maltrodextrin, L-glutamine, BCAA’s.
- Meal 6: Extra lean spicy mince with wholemeal pita.
- Meal 7: Chicken pasta with arbiata sauce.
- Meal 8: Casein protein shake.
What does your current work-out routine look like?
At the moment I am recovering from knee surgery so my routine is based around this, however I normally train 2 days on, one day off. I find that if you are training hard enough rest is essential for growth. We don’t grow in the gym, we grow in the kitchen!
So normally it would look like this;
- Day 1: Heavy Quads, Pump Hams
- Day 2: Arms + Calves
- Day 3: rest
- Day 4: Shoulders and traps
- Day 5: Heavy Hams, Pump Quads
- Day 6: Rest
- Day 7: Chest + calves
- Day 8: Back
- Day 9: Rest
However at the moment my training split looks like this;
- Monday: Back + Tris
- Tuesday: Heavy Quads, Pump Hams
- Wednesday: Shoulders + traps + calves
- Thursday: Rest
- Friday: Chest + Biceps
- Saturday: Heavy Hams, Pump Quads + calves
- Sunday: Rest
What are your max lifts?
- Squat – 240kg for 7
- Incline Bench – 140kg for 7
- Barbell Row – 100kg for 8
What’s your opinion on the run of the mill “Bulk & cut” way of training?
Everybody is different and we all react differently to different styles of training, eating, supplements etc. Me personally, I grow in a rep range of 8-12 reps, and for my legs 12-16 reps. I have experimented with different styles of training and this has been what worked best for me. I feel that when ‘bulking’ failure must nearly always be met, keeping the weight on the muscles, and stretching and squeezing the muscle. Do not be a glory lifter and try to lift huge weights, reach failure at eight to ten reps and use negatives, forced reps, super sets, drop sets etc to force growth. Do not let momentum move the weight, let the muscle move it. I feel when bulking, your sessions should also be really intense – Dorian Yates style.
When dieting our bodies lose water, strength and we become susceptible to injury. So I feel training smart is essential here. We don’t want to be lifting too heavy weights and risk getting injured. Still train hard, punishing your muscle, but just train smart. Really when dieting you should already have your muscle, you are just using nutrition to remove the fat and water. Training should just be for maintenance, although we do still grow during dieting as mentioned earlier. When dieting I like to up my rep range a touch, so for upper body 12-15 reps, and for legs 12-20 reps. I really make an emphasis on squeezing and stretching the muscle, I imagining I am on stage trying to bring out every single muscle fibre in my body.
Who is your favourite bodybuilder, strongman or powerlifter?
I really admire Kevin Levrone’s physique, I think he brings size, condition, aesthetics basically the whole package. In my opinion his physique is what bodybuilding is all about, unlike some of the mass monsters such as Branch Warren. No disrespect meant towards him, from what I’ve watched and read he is a top pro, but I do not admire his physique.
I admire a lot of Dorian Yates’s philosophy towards diet, training and sacrifice etc. g
If you could give someone any advice, what would it be?
There are lots of things i would like to say here as i feel I’ve been given lots of great advice, but i guess if i had to pick one piece of advice it would be…
If you want something bad enough, make those sacrifices and battle like you have never battled before. Don’t give up; because once you reach your goals, the feeling will be irreplaceable.