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FEBRUARY 2018

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BAC K T O BRITISH

By Carl Walker

BACK. TO. BRITISH. Those three words will remain at the forefront of our minds when producing every future edition of Muscle & Fitness UK. For too long British athletes, trainers and industry pioneers have been under-represented – and that is all about to change.

Starting in this edition, Muscle & Fitness UK will become packed with British talent. From North to South, and East to West, we will be covering every aspect of the British fitness scene – including a guaranteed revival of a monthly “Hers” section. There is, of course, a wide world of fitness knowledge and where relevant we will be covering those international personalities as well.

With all that said, we want your feedback – what content would you like to see more of/less of, who would you like to see featured or would you like to be involved with this title? Whatever your thoughts, we want to hear from you – please email editor@bodypower.com

This is a magazine for new gym goers, fitness fanatics, experts, coaches, trainers, personal trainers, men and women, and anyone who wants to further their fitness goals.

With the exciting new content planned, we simply do not have enough space to print everything – meaning we will be launching www.muscleandfitness.co.uk a brand new, content filled website (and mobile app). Covering as many fitness federations in the UK as possible (PCA, WABBA, Miami Pro and UKUP are all now partners with more in the pipeline) this new digital portal will become an invaluable part of your fitness toolkit.

You may have noticed recently that Muscle & Fitness (and its sister title Flex Magazine) was licensed in the UK to BodyPower – a company with a vision to “Inspire people to get fitter” – and these iconic titles are now part of this vision. With a magazine that, from cover to cover, is filled with relevant content to you, our aim is to help you achieve your goals by fulfilling our vision.

Now, onto the content…. and this month’s landmark cover athlete is men’s physique star Ryan Terry. The Mr. Olympia competitor is a true ambassador for fitness and bodybuilding and kicks starts our journey into British fitness greatness….


CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

UK EDITION CHIEF EXECUTIVE OFFICER Nick Orton

www.muscleandfitness.co.uk

CHIEF EXECUTIVE OFFICER Nick Orton

UK MANAGING DIRECTOR Carl Walker

EDITORIAL

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EDITORIAL Zack Zeigler; Shawn Donnelly; Andrew Gutman; Paul “Triple H” Levesque; Yeun Littlefield; Jeff Tomko; David Wright; Adam Bible

CONTRIBUTORS

Edgar Artiga; Per Bernal; Kevin Horton; Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Sam Kaplan; Tim Mantoani; Greg Merritt; Myatt Murphy; Dennis Nishi; Rob Orlando; Travis Rathbone; Tim Scheett, Ph.D.; Dustin Snipes; Matthew Solan; Ian Spanier; Marie Spano, R.D.; Steve Stiefel; Gregg Wangard; Joe Wuebben

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MUSCLEANDFITNESS.COM

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Founder and Chairman Emeritus JOE WEIDER (1920–2013) We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of MUSCLE & FITNESS or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves. Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law,Weider Publications, LLC, a subsidiary of American Media, Inc and its affiliates: BodyPower Publishing Ltd, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody. Copyright © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc. and may not be used or reproduced without the permission of Weider Publications, LLC. The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


Inside 

FEBRUARY 2018

MALE MUSCLE

NUTRITION

18 360 Perfection

92 Is Beef Black and White?

British physique champ Tom Coleman reveals his secrets to staying in shape all-year-round

26 Becoming a Hybrid Athlete

VOLUME 78 | NO. 2

World record holder Sean Hercules Parker talks strength of the body and the mind

IN EVERY ISSUE

30 X Factor’s Matt Linnen Exclusive

10 From the CEO 140 In the News 142 Ask the Athlete

Interview The Essex lad who made it to the X Factor live tour reveals how he juggles stardom with staying in shape

32 Incredible Feats How difficult would it be to run backwards for 24 hours? Meet Jamie Alderton and find out!

36 The Ultimate Transformation Programme Want to get shredded in just 8 weeks? Follow fitness model Kirk Miller’s Ultimate Transformation Programme- only in Muscle & Fitness

46 Danni Chats to…The Korean Hulk He’s reportedly dating Hollywood film star Lindsay Lohan….and he’s huge! But what does the man who calls himself the ‘Korean Hulk’ really do to get that big?

48 Your Guide to Travel Fitness Fitness star Rob Riches shows you how to keep fit on the go

54 The Classic Physique Formula Fitness star Rob Riches guides you to a perfectly proportioned physique

62 A Guide to Contest Prep An invaluable guide to precision contest prep, with Ryan Jean-Baptiste

66 How to become a Social Media Superstar With almost a million followers on Instagram, physique star Andrei Deiu shares his tips and tricks to social media stardom

70 A Guide to Supplementation Want to know what supplements you should be taking to build muscle? Randeep Lotay talks you through it

HERS

COVER STORY 12 Arnold Champ Ryan Terry Exclusive interview with IFBB physique superstar Ryan Terry

ON THE COVER RYAN TERRY

We investigate the importance of buying good-quality protein

/// Photograph by Chris Bailey

76 A Welcome to HERS Muscle & Fitness editor Danni Levy says HELLO TO HERS as we welcome this girly section to the magazine

100 Nutrition: Back to Basics Dean Connor delivers the latest cutting-edge research to help you create your best physique ever

106 Quick and Easy Recipes by HECK By HECK are these recipes tasty! Throw one of these ideas together for a highprotein, low-fat, speedy snack

SPORTS AND PERFORMANCE 108 Zack GeorgeAn Intro to Crossfit Thinking of trying Crossfit? Our Sports Editor Mark Laws tested the ropes

112 Superbowl Special It is coined as the ‘Greatest show on Earth’, but what is it that makes the players so incredible and how do you compare to their athleticism?

118 Six Nations: Alun Wyn Jones A lot has changed in the 15 years that Wales captain Alun Wyn Jones has been at the top of his sport, and Mark Laws finds out what has had the biggest impact on his career...

122 Six Nations: Ali Price Ali Price has been as surprised as anyone with his rapid rise to international rugby and the cheeky chap from Norfolk shares his journey exclusively with M&F...

126 Six Nations: James Haskel

Bikini champ and qualified pharmacist Ruth Dales gives a girly guide to supplementation

The Archbishop of Banterbury, James Haskell, talks to Mark Laws about his journey to the top, his infamous videos and that time he died...

82 PCA Pro Kerry Sexton Reveals all to HERS

132 An Introduction

78 The Aesthetic Pharmacist

Kerry is one pint-sized machine not to be messed with!

86 Couples who train, REMAIN

to Calisthenics Discover Calisthenics and explore 10 ways in which it could help you

Danni chats to Tom Coleman and Meisha Pijotone of the hottest couples ever to grace the British fitness scene

134 The Human Flag-

88 Fitness Fashion

Jase Barvolution talks you through the method behind performing a human flag

Your guide to what’s hot in the world of girly gym gear

A ‘How to’ Guide


food chainTo train like the best... preparation is key, especially when

it comes to your nutrition. That’s why we’ve created Food Chain.Working perfectly alongside the Food Chain App , this proportional container is designed to help athletes take their nutrition to the next level.


F RO M T H E CEO

By Nick Orton

long overdue here, but at least now we can celebrate successes from the past, present and highlight future talents from Britain. The talent coming through is some of the most eagerly anticipated ever, so you can look forward to seeing future superstars right here.

BACK TO BRITISH t’s a historic cover, a historic edition, and I love it…at last, this great, iconic magazine is featuring the best from our own country (along with select athletes from other parts of the world). We have such an incredible back catalogue of home grown talent that is world class, it’s about time we celebrated it. It was around ten years ago when I was sat in a coffee shop with the great Dorian Yates, when he said something that really struck me and set me on a course to this day. He said

I

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he found it hard to accept that his own countrymen treated him like a freakish outcast, rather than a world-class athlete, who dominated his era by winning everything in sight. He said that the media were only interested in headlines which portrayed him in a negative light. It has been a completely different approach to sporting greats here compared to other parts of the world. For example, in India, the Bodybuilder is hailed as the ‘ultimate’ and used by the media to inspire others. It’s

Britain hosts THE WORLD’S best fitness event You are into fitness, but you haven’t been to BodyPower…are you crazy?! Ok, so I may be a little biased, as BodyPower runs through me like ‘Blackpool’ does in a stick of rock, but we have the world’s best fitness event right here in Britain. If you’ve not been to a BodyPower Expo, you are seriously missing out. It’s where the fitness community comes together - there’s competitions, celebrations, we get motivated and we get inspired! It’s the ideal forum to pick up tips on how to do things better and just generally mingle with like-minded people. There’s a massive expo, with special show-only offers, samples galore, athletes demonstrating and educating. Nowhere else in the world is there such an impressive, well attended and vibrant event….and it’s on your doorstep at the NEC! (May 11th – 13th). When I started BodyPower over a decade ago, there was nothing really in terms of expo’s, and the bodybuilding and fitness events were pretty shabby. It’s plain to see how far we have come in 10 years… worldclass events, awesome stage sets, sophisticated exhibitors, huge prizes, incredible quality athletes…we really do lead the way when it comes to fitness events. Other countries are looking to us to see where we are going, what we are planning and what the future holds. Britain holds THE best fitness event, it’s FACT, HA! For more information: www.bodypower.com Connect with me @nickorton22


IN MEMORIAM

TRIBUTE

SHAWN PERINE (1966-2017)

Muscle & Fitness VP and Editorial Director Shawn Perine has passed away at the age of 51. Perine was diagnosed with stage IV lung cancer on September 22, 2017, and had remained upbeat and positive throughout his battle. Perine never drank, smoked, or used drugs, which made the diagnosis so unexpected. In fact, he spent the last 38 years of his life eating clean, pushing himself in the gym, and inspiring others through his commitment to health and fitness. For decades—as a fitness enthusiast, writer, editor, and later Editor-in-Chief and Chief Content Director for Muscle & F it ness, Mu scle & F it ness Hers a nd FLEX — Perine became one of the most authoritative voices in our industry. As a child growing up in Long Island, NY, Perine’s passion for the sport of bodybuilding was fuelled by the 1977 documentary Pumping Iron. By the age of 13 he was tearing through every exercise book he could find, and also hitting the gym five days per week in hopes of carving a physique like Arnold Schwarzenegger, who would later become one of Perine’s trusted friends. “Shawn Perine was not only a fantastic ambassador for the fitness crusade and a wonderful editor of Muscle & Fitness, he was a dear friend and a great man,” Schwarzenegger tweeted. “I’m heartbroken, and the world just lost an amazing force. My thoughts are with his family and friends.” Although Perine concluded that his body wasn’t suited for the stage, he began to write fervently about bodybuilding, which led to freelance work at FLEX magazine in the ‘90s. Later, his contributions earned him a full-time position as FLEX’s senior writer in California. In 2011, Perine moved from California

P H O Y O B Y: P E R B E R N A L

S

ADLY, THE WORLD OF bodybuilding has been dealt a devastating blow.

back to New York to start his dream job as Editor-in-Chief of Muscle & Fitness. His mission was to “carry the torch lit by Joe Weider” and work hand-in-hand with AMI CEO David Pecker to spread the gospel of health and fitness to the world. “Shawn was unquestionably the finest fitness journalist I have worked with in the 15 years since AMI acquired all the Weider Publications,” said Mr. Pecker. “His knowledge of health, training, nutrition, and the sport of bodybuilding was without equal. He was my colleague, my friend, and an inspiration to anyone who knew him. The industry will miss him. I will miss him.” Outside of the gym, Perine will be remembered for his love of animals, the environment, paleontology, architecture, and, most importantly, his huge heart. “One thought regarding your heart: follow it. Unlike some of your other muscles, it will never lead you astray.” —Shawn Perine

Shawn’s passing has elicited a huge response from the fitness community. “Today I was shocked and saddened to hear the news that our good friend, Shawn Perine, had succumbed to his battle with cancer. I first met Shawn years ago when he was a writer covering bodybuilding contests for FLEX magazine. I was impressed with his knowledge and passion for every facet of the sport. He knew all the athletes dating back to the very beginning and could tell you the results of every Mr. Olympia. That passion grew even more through the years as he rose up to become editor-in-chief, and then chief content director of Muscle & Fitness, FLEX, and Muscle & Fitness Hers. Shawn loved bodybuilding and was dedicated to the fit lifestyle. He will be sorely missed but never forgotten. Our thoughts and prayers are with his family and friends.” —Jim Manion, IFBB Pro League and NPC President FEBRUARY 2018 / MUSCLE & FITNESS

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WANT TO LOOK LIKE ARNOLD CHAMP

RYAN TERRY? > Read our

WORLD EXCLUSIVE interview with the Physique Superstar himself to find out how!

A

S HE TRAINS TO BRING THE OLYMPIA TROPHY

BACK TO BRITAIN, Ryan Terry is quite possibly the greatest men’s physique athlete ever to come from the UK stage. It’s highly likely that if you’re reading this you’d give your right bicep to see his reflection in your bathroom mirror! Well, you could just be in luck, because the man himself took some time out to set you on your way to making gains you never thought possible. 2017 was nothing short of a great success story for Ryan Terry. The British physique champ, 29, took first place at the Arnold Classic, then went on to take sixth in the Olympia

Physique division. For someone with Ryan’s vision, drive and determination, it’s not surprising he now has his sights firmly fixed on Olympia first place glory.

/// BY DANNI LEVY /// PHOTOGRAPHS BY STEVE SMITH

“Nothing is impossible,” begins Ryan. “I don’t want people to read this and feel as if what I’ve achieved is out of their reach. I started somewhere and I embarked on my journey as an out of shape young boy who knew nothing about lifting weights. I found my passion and made it my path- and you can too.” Ryan first set foot in the weights room aged just 14 after an injury caused him to gain weight. “I competed in gymnastics, swimming and football at National level,” says Ryan. “I was always a sporty kid and never stopped running around.” But when Ryan snapped his achilles FEBRUARY 2018 / MUSCLE & FITNESS

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tendon, he was left wheelchair bound for six weeks and started to gain weight- unable to carry on his sporting activities. “For the first time in my life I noticed I started to gain weight,” recalls Ryan. “I really didn’t like the way I was beginning to look. Even as a kid I was body aware and being out of action

WA N T TO L O OK L I K E A R NOL D C H A M P RYA N T E R RY? made me feel really trapped. After all the sports I’d done at such a high level, my achilles just wore down and eventually snapped during a football match. There was nothing I could do other than sit and wait for it to repair.” Determined to fight back, Ryan approached his stepdad, a bodybuilder and former ‘Mr Britain’.

“My stepdad introduced me to weights and I haven’t looked back since,” he says. “When I set foot in the gym I was in my element, and the changes I could start to see happening to my body were such a confidence boost.” There’s no denying that in the years that ensued, Ryan carved out what many would describe as a perfect physique. But how does the star do it? “There’s been a lot of speculation surrounding my training regime,” he says. “In reality though, my techniques are nothing revolutionary, it’s just that I stay determined and remain consistent.”

MY TRAINING PROGRAMME GOES LIKE THIS Off-Season SESSIONS: 5 X A WEEK SPLIT: I do an old school bodybuilding split DAY 1: BACK DAY 2: SHOULDERS DAY 3: CHEST DAY 4: ARMS DAY 5: LEGS I train abs during two of those sessions Contest prep SESSIONS: 6 X A WEEK SPLIT: Remains the same but I add in fasted cardio every morning. On Sundays I take what I call ‘active rest’, which could be a nice long walk or cycle for example. If you think you can manage that, what do you need to be eating to sculpt the body of a champ? “I really enjoy my food,” says Ryan. “My go-to cheat is normally a Sunday roast- I’ve eaten a few of those in my time! That’s the trick. If you fancy something a bit naughty, eating a roast dinner actually gives you all the macros you need and if you limit things like Yorkshire puddings and gravy it’s not that bad. I enjoy clean food the vast majority of the time, and this has given me a fast metabolism which always stays fired up. When I do fancy something off-plan, it’s not the end 14

MUSCLE & FITNESS / FEBRUARY 2018


VITAL STATS Age: 29 Height: 178CM / 5’10” Weight off-season: 93-94KG Stage weight: 90KG Body fat off-season: 12-13% Body fat on stage: 5-6 Follow and support Ryan www.ryanterry.co.uk instagram: @ryanterry facebook: ryan terry


C OV E R S T O RY

WA N T TO L O OK L I K E A R NOL D C H A M P RYA N T E R RY?

8) Make small changes to make a big difference: If you find a chicken recipe and you’re not a chicken fan, just swap it out for something nutritionally similar like turkey. You don’t have to copy things exactly Once you’ve started working your in order to get results- just ensure way towards your dream body, take 5) Don’t ever think someone else’s diet the macros are right. on-board Ryan’s top ten tips to get will work for you: It’s a matter of trial ahead of the game- and stay there! 9) Always train your weak point: and error. Don’t copy that guy with a huge chest 1) To stay relevant- always be consisand neglect your legs. It’s all about tent: That means competing regularly 6) If you’re just starting out, don’t worry about hiring a PT or diet coach: body balance and symmetry. and not slacking off with your diet There is so much information freely available on the internet- it’s all about 10) Bodybuilding can’t be done over2) Don’t compete just once a year: night: I can’t stress this enough! I’ve trial and error. You’ll end up on a dietary yo-yo and been competing for eight years and I won’t be able to control your body fat still reflect on the package I brought to 7) Don’t be scared to experiment: the stage each time and make adjustWhen I first started out, I had 3) Stay stage ready: It might sound ments in order to improve. There is to start from scratch. I tested impossible but so long as you keep no quick fix and there is no such thing a lot of techniques and I dug into consistent, you should be able to as perfect. Our bodies continue to jump in front of the camera whenever a lot of diets. Some worked for me, change, improve and adapt so enjoy others didn’t. Find what works required for those last minute photothe journey with your body! for you. shoots of the world. Find foods you actually like the taste of that you can stick to consistently and form the basis of your diet around that.”

4) If you can’t stick to a plan for 12 weeks then it’s not for you: I always say 12 weeks forms the benchmark for sustainability. Find something you can really adhere to, then there are no excuses!

MY ULTIMATE DREAM IS TO WIN THAT OLYMPIA TITLE.

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FEBRUARY 2018 / MUSCLE & FITNESS

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STATISTICS Tom’s weight as a Fitness Model at his first Miami Pro show

72kg Tom’s weight now as a Muscle Model

89kg Body fat off-season

8% Body fat onstage

4% Tom’s height

5’10”


By Danni Levy

TOM COLEMAN 360˚ PERFECTION T

om Coleman

is well-proportioned, wellgroomed and inarguably has one of the best male physiques on the planet. But how does the Essex lad manage to stay in such good shape all-year-round? And how does he get it so ‘right’?

/// PHOTOGRAPHS BY GILLES CROFTA

He’s lean 360 days of the year. He’s well-proportioned from all angles. But just how does fitness superstar Tom Coleman do it? Here, Tom shares his highs, lows and best kept fitness secrets…

I caught up with the current PCA British champ and International fitness model to find out… “I’ve been training since I was 16 years old,” says Tom, now 31. “When I first started going to the gym I never dreamed I’d become a famous fitness model or a national champion, it’s just how things have unfolded with perseverance.” And whilst it may appear he spends all day in the gym or tanning on the sun bed, that couldn’t be further from the truth. “I make my money running a roofing company,” Tom reveals. “Fitness and bodybuilding was just a hobby that accidentally turned into a career, but it doesn’t mean I’m going to shut up shop and close down my business. I’m just a normal Essex lad at heart and when people approach me asking for pictures it still doesn’t quite sink in FEBRUARY 2018 / MUSCLE & FITNESS

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that I’ve made such a big name for myself.” Despite having a fan base of over 900,000 followers on Instagram, Tom insists he will never stop wanting to improve his physique. “I look back at stage pictures and there’s always one or two things I feel I should have changed,” he says. “When people tell me I brought the perfect package I’m always grateful but I don’t think there’s any such thing as perfection. One of the things you have to be able to embrace if you’re going to compete is constructive criticismyou’re putting yourself up there to be judged, so listen to what those judges

CAREER HIGHLIGHTS 2014 WBFF VegasTom was crowned World Amateur Champ and awarded his Pro card against 74 others 2017 became PCA British champ

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have to say, take it on board and return with the improvements in place.” Tom does admit he’s pretty well proportioned though, and that he’s in shape all year round. “I think what stands me out from the crowd is the fact I’m well proportioned,” Tom confesses. “Whilst I may have pretty good genetics, there’s a reason for it and there’s strict

advice I’d give to anyone wanting to compete or just wanting to improve their physique in general. “I see so many guys in the gym working on chest, chest, chest and neglecting other areas of their body that so desperately need work. “My advice is always focus on your weak points, not on your strong points.


360 PE R F E C T ION “Training is not about posing in the mirror and pumping up your pecs, it’s about the end result ultimately. “It’s all very well going to the gym and walking around pushing your chest out, but that’s not going to improve your body at the end of the day. “If my shoulders need work and I’m scheduled to train chest- guess whatI skip chest to train shoulders instead. “YES, it’s okay to step outside of your programme because ultimately the mirror doesn’t lie!” Tom’s assistance for aspiring athletes and fitness models doesn’t end there either… “I always tell people not to weigh themselves,” he continues. “Instead, look at your proportions. Look at yourself from every possible angle. Focus on those weak parts and work, work, work to improve them. It may be frustrating at first but it’ll always be worth it. “So many people do the same thing over and over and expect progress or results, but if you train the same you’ll remain the same- simple!” There’s no denying Tom has worked incredibly hard for his body, but he does confess to being able to have the odd treat. “I must admit I’ve always had abs since I was a kid,” says the Essex lad. “I’m also quite lucky with my diet, I mean, don’t get me wrong, I prep my meals every day and I count my macros, but sometimes a cheeky chocolate has to be had.” It’s not all been plain sailing for Tom though. “I really struggled getting width to my frame,” he explains. “I had to work on my lats and shoulders a lot to really add size on my upper body. I used to compete as a Fitness Model, but now I’m a bit bigger I’m able to compete in the Muscle Model category. I don’t want to get any bigger now though, I’m really happy at this weight for now.” “What people need to realise is that every single physique is completely different,” says Tom. “A lot of young

lads look at me and think if they throw a load of heavy weights around they’ll get to where I am in a few months, but that’s just not the case. I’m older than a lot of the lads and my muscle is more mature. There’s nothing more important than patience and perseverance. If a physique has been built up too fast, you can always tell,” he warns. Sound advice, but how do you remain modest in such a competitive industry? Well, perhaps one of the most modest things Tom has done to date was his decision to leave the WBFF for whom he competed as a Pro, and rejoin Pure Elite as an amateur. It may sound barmy to most, but not to Tom… “I know it sounds crazy, but there are so many good amateur lads coming up the ranks that I wanted to prove to myself I really was as good as people say I am and that I really am worthy of first place,” says Tom. “I left the WBFF and stood on a Pure Elite stage next to FEBRUARY 2018 / MUSCLE & FITNESS

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360 PE R F E C T ION

a highly commendable bunch of amateur competitors and I honestly had no idea whether or not I’d place. To do that when I was already so established in the industry was terrifying and it could’ve been career suicide I guess, but fortunately I won and it’s one of the best things I ever did to keep myself grounded.” The event had more than just a winning effect on Tom’s confidence though. “The best thing about going to Pure Elite for me was that I was advised to compete as a Muscle Model as opposed to a Fitness Model because of my increased size since I first started. “That was invaluable advice, and I’ve since gone on to compete with the PCA and become British champion! It was definitely one of the highlights of my career to date.” Many of us would sit back on our laurels and revel in the glory, but Tom is far from finished. “I plan to defend my PCA title next year,” he says. “Success is never final- you can always improve.” He has solid diet and training advice for anyone looking to follow in his footsteps too… “I never bulk to shred,” explains

Tom. “I grow to step onstage and I grow in my own time.” And post-comp Tom always treads carefully too. “A lot of athletes rebound after a show because they stuff their faces as soon as the comp is over,” he says. If you want to make a career of competing, you have to prevent rebound weight gain and I do that by slowly increasing my calorie intake by just 100-200 calories each day post-show and returning to the diet I was following at the start of my prep. I consume 7 meals per day, but I always make sure I keep it clean. “Post-show it’s also okay to reintroduce flavours and sauces into your diet, but just don’t go all-out day one or you’ll get fat and struggle to keep it on a level.” For anyone thinking this all sounds like way too much hard work, Tom has some encouragement. “The best piece of advice I can give anyone is to trust the process and don’t rush,” he says. Everything is like a stepping stone and everything happens for a reason. So many times in this game I’ve been gutted because I feel I’ve missed out on something and then something better comes along.

You win some and you lose somethat’s life.” Finally, Tom has a word of warning for anyone struggling to drop body fat. “I can’t emphasise enough how important it is to cut sugar out,” he says. “Get rid of sugar and you will shred if you stick to it and train hard. And always make sure you drink plenty of water. I drink 4-6 litres every day.” Check out the ‘Hers’ section to find out about Tom’s fiancee and prepcoach Meisha Pijot.

FEBRUARY 2018 / MUSCLE & FITNESS

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TOM’S TRAININGEXAMPLE DAY

/// PHOTOGRAPHS BY PHOTOARTS JAY

LEGS “Never neglect legs and split them up,” says Tom. “Here’s an example of my leg day.”

3 warm-up sets (I always do 3 warm-up sets for everything)

4 working sets up to max, then triple drop set off the last “I used to go really heavy but now I focus on form and tempo and never neglect the negative. I do a lot of volume work and only train once body-part per session.”

LEG PRESS 4 heavy sets of 8-10 reps FRONT SQUATS 4 sets focusing on depth of 10-12 reps HACK SQUAT 4 sets focusing on the negative of 8-10 reps

LUNGES Superset pigeon with walking lunges, performing 20 of each. Go to max weight for 2 sets.

LEG PRESS

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MUSCLE & FITNESS / FEBRUARY 2018

Sometimes calves too or sometimes I train calves with another body-part.


LUNGES

FRONT SQUAT

HACK SQUATS

FEBRUARY 2018 / MUSCLE & FITNESS

25


MALE MUSCLE

BECOMING A HYBRID ATHLETE

/// BY DANNI LE V Y WITH SE AN HERCULES PARKER /// PHOTOGR APHS BY GR ANT BE AN

S

EAN HERCULES PARKER is internationally recognised, not only for his incredible strength and abilities, but for his unique training methodologies and principles. He is known for his astonishing feats of strength, and famously achieved a World Record at Body Power UK 2017, where he became the first person in the world to bench press 105kg dumbbells unassisted. “This was a truly phenomenal achievement, and one that I will remember for the rest of my life,” says Sean. “This was made possible with help and support from the amazing event held by Body Power UK.” Sean is a celebrity trainer and coach who travels worldwide with his clients. No matter where Sean is in the world, one thing remains the same, his consistency to the way he chooses to live his life. “I never miss a training session, even if that means at times I’m in the gym at 2am,” he says. The name Hercules came about because of Sean’s overwhelming strength and physical performance. Standing at over 6’4” and weighing in at a mighty 135kg, his impressive size and weight doesn’t at all affect his performance. “I can still slam dunk a basketball,” Sean says. “My size and weight doesn’t hold me back at all.”

26

MUSCLE & FITNESS / FEBRUARY 2018

SEAN’S VITAL STATS AGE: 32 LOCATION: London & LA HEIGHT: 6’4” WEIGHT: 135kg (21.2 stones)


By Danni Levy

This ability at his size and weight is extremely rare, which is why Sean has become notorious for his extraordinary videos on social media.

positive mental state, even when life gets difficult. Life was never meant to be easy – it’s a constant struggle, with extreme lows and extreme highs. Remember that the times when it’s The Herculean Mindset most important to persevere, are Sean believes the most powerful usually the most testing times.” quality he possesses is his mindset. “No matter how hard life gets, never “Your mindset is but a true reflection give up ....stay focused, stay positive, of who you are as a person, and to be stay strong. able to tap into that mental edge is a Focus on where you want to be in power tool,” he says. “A strong mindset life, and do not stop pushing until you is to know you’re prepared to face any get there.” obstacle without fear and with complete confidence in yourself and The Training Philosophy your ability.” “My training philosophy is that no “Self-doubt is crippling and will matter how great the challenge may cause you to live beneath your seem in the eyes of others, I never privileges,” Sean says. “True fulfilment limit myself to what others think I can in life, requires faith and belief in do,” says Sean. “I believe you should yourself, vision, hard work, never allow someone to tell you that determination, and dedication.” you cannot do something. They do not Sean insists a strong mindset has control the outcome, you do. positive implications not only for our “Work hard every day to turn your physical performance, but our mental weaknesses into your strengths,” he wellbeing too… continues. “There are no limits in life “With a strong mindset we are if you apply yourself and truly believe capable of incredible things, both in yourself. Everyday I challenge mentally and physically,” he insists. “A myself to become stronger, not only strong mind helps one to remain in a physically, but mentally, emotionally

We all have setbacks in life, it’s how we choose to react to them that defines our character. - Sean Hercules Parker

and spiritually. I push my body to the limit everyday to better myself and I hope to inspire others to do the same too.” Training Programming “My motto is ‘performance over everything’. I never wanted to be the beautiful Supercar with no engine,” explains Sean. “It’s no use to me having a visually great physique that’s not functional. Instead, I believe that when you train for performance, that ‘great’ physique will come as a by-product of your hard work in any case.” FEBRUARY 2018 / MUSCLE & FITNESS

27


MALE MUSCLE

“I’ve trained dozens of world class athletes and all too often I see a great physical package with no performance ability,” says Sean. “I’m not saying it’s easy- becoming a hybrid athlete is extremely difficult and requires

constant effort and consistency in every discipline. But once you break through that barrier and consistently push hard to achieve, you’ll experience training satisfaction like never before.”

SEAN’S LOWER BODY AND CORE TRAINING SESSION Lower Body and Core Training Mobility Drill and Activation Protocol A.

Hip Circle - 5 Minute Protocol Hip Circle Activation Drill 1 Monster Walks 2 Lateral Steps 3 Backward Motions 4 Static Lateral Holds

B.

Goblet Squats

3 Sets of 12 Reps

C.

Adductor Lunge Stretch

2 Minutes

D.

Overhead Lunge Side Bend

2 Minutes

E.

Banded Distractions - Hips

2 Minutes

F.

Banded Ankle Mobility

2 Minutes

GLUTE ACTIVATION SEQUENCE A1. Band Resisted Kettlebell Swings

3 Sets of 12 Reps

A2. Bulgarian Split Squat (Rear Foot Elevated) Bodyweight

3 Sets of 12 Reps

B1. Single Leg RDL

2 Sets of 12 Reps

B2. Banded Good Mornings

2 Sets of 12 Reps

LOWER BODY TRAINING A.

Barbell Jump Squats

6 Sets of 2 Reps

B.

Single Leg Dumbbell Hip Hinge @ 4102 Tempo

5 Sets of 5 Reps

C.

Bulgarian Split Squat (Rear Foot Elevated)

4 sets of 6 Reps

D.

Romanian Deadlifts

6 Sets of 2 Reps

E.

GHR - Barbell Lockouts

5 Sets of 5 Reps

Concentrating on the lockout and Isometric phase.

LUMBAR STABILISATION AND CORE TRAINING A.

Weighted Plank Isometric Holds

4 Sets of 30 Seconds

B.

Barbell Rollouts (W) Banded Overload

4 Sets of 12 - 15 Reps

C.

Lunge Position Banded Rotations:

4 Sets of 12 Reps at 4202 Tempo

D.

Hanging Leg Raises (Ankles To The Bar)

4 Sets of 12 Reps

28

MUSCLE & FITNESS / FEBRUARY 2018

“My regular training involves HIIT cardio and conditioning drills, plyometrics and functional training, and also gymnastics and martial arts,” Sean reveals. “For me, it’s not all about the heavy weight training, I am constantly trying to improve as a hybrid athlete. I also spend at least an hour a day on mobility drills and self-massage. This is a very important part of my self-care protocol that allows me to recover from my intense training sessions and remain injuryfree, whilst being able to push my body to its limit every single day.” Fuel “Pushing my body to its maximum capacity requires fuel, so for that reason I don’t eat like a bodybuilder. I don’t restrict calories, I eat like an athlete, I eat to fuel my body and the


B E COM E A H Y B R I D AT H L E T E

Upon Rising:

SEAN’S DIET

Lemon Water with two lemons and 1 Teaspoon of Himalayan Sea Salt, one scoop of Raw Greens Powder, two table spoons of apple Cider Vinegar Breakfast: Meal One - 6.30 a.m

10 oz Grass Fed Ribeye Steak 4 Whole Eggs (Cooked in Coconut Oil) 2 Multigrain Bagels 100g of Strawberries 100g of Blueberries Meal Two

8oz Pork Loin Chops 2 Baked Potatoes Mixed Green Salad

TRAINNG SESSION TWO 3 Scoops Of NRGFuel Anabolic Mass 4 Rice-Krispies Bars Meal Five

TRAINING SESSION ONE

10 oz Grass Fed Ribeye Steak Onions and Peppers Cooked in Coconut Oil 6 oz Baked Sweet Potato Fries

Post Workout Recovery

Meal Six

3 Scoops Of NRGFuel TTP Anabolic 4 Rice-Krispies Bars Post Work Meal Three

daily demands I put it through,” says Sean. “I create such dramatic caloric deficit through the multiple training sessions I do everyday, that my body requires sufficient food to repair and recover from this. A consistent high calorie diet, combined with quality sports supplementation allows just this.”

Meal Four - 4pm 10oz of 85% Ground Beef 6oz of Spaghetti

10 oz Grass Fed Ribeye Steak 100g Basmati Rice Onions and Peppers Cooked in Coconut Oil

5 Lamb Loin Chops 8 oz Crushed Potatoes Creamed Spinach 4 Chocolate Eclairs 1 Tub of Ben & Jerry’s Ice Cream

Calories Protein Carbohydrates Fats

9350 450g 1100g 350g

So how can we make with your training, you may be amazed improvements to this? at how you progress on your journey to “Whether your goal is to improve your a new and improved version of performance as an athlete, increase yourself. By changing the way you look your squat and deadlift, your vertical at a situation, you will eventually jump, your sprinting speed, or to change the outcome of that situation.” simply to look better naked, training Always remember…if it does Power and Performance the posterior chain should be your not challenge you, it won’t change “If you’re looking to build strength and primary focus when training your you! power whilst preventing injury, then legs,” Sean advises. Instagram: make sure you start to put some focus “Start by taking a different approach SeanFrederickParkerFitness on training your posterior chain and legs from a performance aspect, and “I train my lower body a minimum of three times a week, utilising not just for aesthetics and visual the following training principles: Specificity, overload, rest, purposes. Generally in the world of adaptation and reversibility (SORAR), plyometrics, sprint and bodybuilding and aesthetics, I find speed training. that most people are quad dominant, “For me the most important part of the body is the posterior chain meaning they lack the balance in the and the core. These two areas are severely underdeveloped in legs from quads to hamstrings,” the majority of people,” says Sean. says Sean. FEBRUARY 2018 / MUSCLE & FITNESS

29


MALE MUSCLE

“I BROKE OUT OF THE X FACTOR HOUSE TO TRAIN”

Exclusive interview with X Factor star Matt Linnen

H

E’S THE ESSEX LAD WHO came from nowhere to reach the X Factor final. And there’s no denying Matt Linnen looks as if he’s in great shape. But with long rehearsal days and an upcoming tour, how does the star manage to keep his diet and fitness regime on track?

In an exclusive interview with Muscle & Fitness, I got the low-down from the 29-year-old former plasterer. Matt, you look as if you’re in decent shape. How do you manage to stay trim when you’re working such long hours and travelling so much?

P H O T O C R E D I T : M AT T L I N N E N

PHOTO CREDIT: STEVEN CRAMMOND

It doesn’t matter what time I have to get up, I ALWAYS make sure I go for a run before breakfast in the morning.

30

MUSCLE & FITNESS / FEBRUARY 2018


By Danni Levy

Running is like my meditation. I try to run around 5 miles every day. Do you do anything else to clear your mind?

My mum introduced me to ‘Sun Salutation’. It’s a yoga sequence that I find works perfectly after my morning run and sets me up for the day ahead. I was suffering from sciatica and after a few weeks of getting into the yoga routine it completely cleared up. It only takes five minutes so I’ve no excuse! How many times a week do you go to the gym?

I try to get to the gym five times a week, but only do resistance training on two of those days. I tend to stick to an upper body and lower body workout, performing high reps with a reasonably low weight as I’ve never really wanted to be very muscular. On the other three days I top up my cardio. I visit a boxing gym frequently too and find this type of training really helps me to let off steam.

P H O T O C R E D I T S : M AT T L I N N E N

What are your strongest and weakest body parts?

My strongest body parts and favourite muscle groups to train are my back and my shoulders. My weakest body part is my abs- I have this annoying little bit of tummy fat that never shifts unless I really diet down. Are you happy with your body overall?

My body could be better but as it

stands, I’d say I’m pretty happy with it. I’m committed enough that I don’t let myself get out of shape, but if I ever took an extended holiday I’d love to go to one of those hardcore training camps in Thailand and see what I can really achieve if I’m pushed to my limits.

to have it with everything. What’s a typical day’s food intake for you if you’re not travelling? Meal 1: Salmon, poached eggs and

spinach on wholemeal toast Meal 2: Jacket potato with chicken

and salad What sort of music do you like to listen to when you train?

Meal 3: Chicken, brown rice and

I actually love a bit of garage when I’m running or lifting weights. I sometimes listen to drum and bass too. Gym music has to be upbeat!

Meal 4: Sirloin steak, salad or

broccoli or salad broccoli and sweet potato

If I’m in the gym I’ll get more protein in post-workout. I don’t measure anything and never finish How did you manage to food if I’m not hungry. My sticking keep your diet on track in the point is when I’m on the road, because X Factor house? I’m normally not staying somewhere Being in the X Factor house was the hardest thing my body has ever had to I can prep meals. Usually we stop off at a petrol garage to grab food, and encounter! We had a chef who constantly cooked up carbs and we all that means choosing from a range of unhealthy sandwiches. When that noticed we were gaining weight so we happens I’m super strict when I return had to ask him to cut down on the home for a few days. You can’t win starch. I managed to stay reasonably in shape because of my fasted cardio in them all! the mornings, but when you’re in a position like that and have to eat what What can we expect next from you’re given it’s really challenging. you musically? I’ve written a lot of new music and will be releasing a single very soon. It’s What’s your favourite been nice to get in the studio and get cheat food? creative, rather than reeling off covers This is going to sound really bad, all the time. Before X Factor I used to but I’m a sucker for a McDonald’s! sing in a lot of pubs and that’s pretty much what people wanted. So the What sort of foods form the show has given me a chance to express foundation of your daily diet? my own style and personality through I absolutely love fish and eat it my music, which is a lifelong dream everyday. I also think salad is come true for me. massively underrated and tend FEBRUARY 2018 / MUSCLE & FITNESS

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MALE MUSCLE

FEATS OF

By Danni Levy

Every month we meet an athlete who’s achieved something incredible… /// PHOTOGRAPHS BY FIVOS AVERKIOU, SHOWSHOOTS

GREATNESS J

AMIE ALDERTON, 32, IS THE FOUNDER OF GrenadeFIT gym in West Sussex and has built up an impressive following. He’s been training for 20 years, but nothing could prepare him for the challenge he set himself recently.

32

MUSCLE & FITNESS / FEBRUARY 2018

“I’m proud of my business and I love helping clients achieve their goals,” says Jamie, who’s also gained a reputation as a popular fitness model. “The thing is, I wanted to do something more for others.” Determined to help his local children’s charity, Jamie set about pinpointing himself a challenge people would take really notice of. “I’d already pushed a 140kg sled for 24 hours,” he says modestly. “I raised £12,000 doing that and I broke a Guinness World Record, but this time I wanted to do something even harder. The most difficult thing I could possibly think of was running backwards, I mean, who does that?!” Decision made, Jamie bought a pair of spy glasses from Amazon and ventured out to his local park. “I was afraid of bumping into things, so I found a pair of spy glasses on Amazon that had mirrors on the sides. When I put them on I was able to see behind me as I ran backwards. I’ll never forget the first day I tried it in my local park. I could see people looking at me wondering what I was doing as I edged nervously towards them- backwards! It was funny, but it did take some time to overcome the embarrassment. Once I got used to it


FEBRUARY 2018 / MUSCLE & FITNESS

33


MALE MUSCLE

I didn’t even notice people around me though.” Jamie started by running backwards for an hour, then built this up to 2,3,4 and finally 6 hour stints. “For the first three months I had terribly swollen achilles,” he recalls. “The calf pain and inflammation was almost unbearable at times too. But after the third month of running backwards, my body started to adapt to the movement. It’s really amazing what your body can do.” Jamie combined his backwards training with lengthy endurance sessions both in and out of the gym. “If I tried to run backwards every day I’d just burn out,” he explains. “I found the most effective way to train for the event was to run backwards for 5-6 hours once every two weeks, then do 6 hours of forwards running or other endurance exercise on a daily basis. This was also really important to keep my muscles balanced.” On the food front, Jamie had to make big changes too. “Some sessions I was burning around 8,000 calories,” he says. “For this reason, I just needed to get a lot of food down me and to eat that much chicken and rice would have been really difficult. Some days I’d have to grab anything I could just to give my body the energy it needed. I didn’t lose weight during training, but I dropped 6kgs in 24 hours during the actual event!” Dozens of gym members as well as Jamie’s wife Anna and daughter

F E AT S OF G R E AT N E S S

Elyza, 4, attended Mountbatten sports track in Portsmouth to watch him on the day. “The turnout was just incredible,” smiles Jamie. “I couldn’t believe how many people came along to support me, and not only that when we streamed the event live on Facebook, over 250,000 people watched it! The best part was being able to raise so much money though. I collected approximately £22,000 for my local children’s hospice and they were over the moon.”

Jamie ran Backwards for 24 hours raising £22,000 for children’s charity!

34

MUSCLE & FITNESS / FEBRUARY 2018

Jamie’s 24 hour stats were somewhat impressive too! “My fitness tracker actually gave up before I did,” he jokes. “But the last reading was around 109km and 183,000 steps- and every one of those steps was taken backwards. The only time I took so much as a step forwards was to go to the loo.” Not surprisingly perhaps, Jamie is planning a third incredible feat this year. “I’d like to break another Guinness World Record and try to raise even more money for charity,” he says. “There is a challenge that springs to mind, and that’s box jumping for 24 hours (no pun intended).” In true Jamie style, it’s not quite as simple as that though… “In order to succeed I will need to perform 10 box jumps every minute for 24 hours,” Jamie calculates. “If I manage it, I will have jumped the height of Mount Everest!” Jamie, we are mostly certainly going to get behind you for that one! Find and support Jamie on socials @grenadejay


MALE MUSCLE

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MUSCLE & FITNESS / FEBRUARY 2018


Get ready to work. Get ready to hurt. Get ready to achieve the best shape of your life. Get ready for... The Ultimate Transformation. /// BY KIRK MILLER

FEBRUARY 2018 / MUSCLE & FITNESS

P H O T O B Y: C H R I S D AV I S

PART 1

37


MALE MUSCLE

T

his will be the most intense programme you have ever done. But if you want to get shredded quickly, that’s the way it has to be. If getting shredded was easy, everyone would be doing it.

P H O T O S B Y: R E B E C C A A N D R E W S

I’m Kirk Miller. I’ve made a career from getting ripped rapidly and I’m convinced it’s because of the way I train. Using my guide, you have no excuse not to do the same. I’ve spent years researching the best way to shred fast. When you combine correct execution with real intensity you don’t give your body a choice but to change. Don’t leave this plan knowing you could have given more. Take this opportunity and perform it to your full potential.


T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E

TRAINING OVERVIEW MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

REST

KEY POINTS

WEEK 1

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

TIME UNDER TENSION FOCUS HYPERTROPHY STRAIGHT SETS 6 TO 8 REPS ON COMPOUNDS 8 TO 12 REPS ON ASSISTANCE EXERCISES

WEEK 2

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

TIME UNDER TENSION FOCUS HYPERTROPHY STRAIGHT SETS 5 TO 7 REPS ON COMPOUNDS 8 TO 10 REPS ON ASSISTANCE EXERCISES

WEEK 3

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

POWER HYPERTROPHY STRAIGHT SETS & SUPER SETS 6 REPS ON COMPOUNDS

WEEK 4

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

POWER HYPERTROPHY STRAIGHT SETS & SUPER SETS 5 REPS ON COMPOUNDS

WEEK 5

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

EXTENDED SET VARIATIONS CELL SWELLING FOCUS SHORTER REST PERIODS

WEEK 6

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

EXTENDED SET VARIATIONS CELL SWELLING FOCUS SHORTER REST PERIODS

WEEK 7

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

KM HERO SETS HEAVY COMPOUNDS GIANT SETS

WEEK 8

CHEST

QUADS

SHOULDERS

HAMSTRINGS

TRICEPS & BICEPS

BACK

REST

KM HERO SETS HEAVY COMPOUNDS GIANT SETS

These workouts have been very carefully designed. You will not just get shredded - you’ll maintain your power and strength as you get leaner! A GUIDE TO LIFTING TERMINOLOGY Reps The number of times you lift the weight Sets The number of times you repeat the prescribed number of reps TEMPO of reps Tempo of reps - the speed (in seconds) at which you should aim to perform the various aspects of each rep, which will be broken down into 4 parts unless stated otherwise: 1st number - the eccentric (negative) part of the movement, the lowering part or in the direction towards the resistance 2nd number - the pause taken following the negative 3rd number - the concentric part of the movement, contracting the muscle against the force of the resistance 4th number - isometric follows the concentric and is when you squeeze the muscle for as hard as you can once you have fully contracted Here’s an example: A tempo written as 4:2:1:1 for each rep of a squat would look like this:

4 seconds when lowering down on the squat a 2 second pause without losing tension at the lowest point of your squat 1 second when driving back up to the top 1 second spent squeezing your quads at the top of the rep so your legs are still under tension

How often should you train your calves on this plan? This depends on how well your calves are already developed. If you have small calves, I would recommend training them 2 to 3 times per week. If you are fortunate enough to have a big set of calves, once per week will be fine. Either train calves on their own, or before/after your main weight sessions during each week. But never train them one day after another (give them enough time to recover).


MALE MUSCLE

T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E

CALVES

Calves

Order

Exercise

Sets

Reps

Tempo

Rest Time

A1

Standing Calf Raises Off Machine

4

8,8,8,8

4111

60

B1

Donkey Calf Raise

4

10,10,10,10

4011

60

C1

Seated Calf Raises

4

12,12,12,12

3010

60

Order

Exercise

Sets

Reps

Tempo

Rest Time

A1

Seated Calf Raises

5

20,20,20,20,20

3010

60

B1

Seated Calf Extensions

5

20,20,20,20,20

2010

60

Order

Exercise

Sets

Reps

Tempo

Rest Time

4

12,10,8,8 (plus partials from bottom to mid range on all sets matching reps of full reps)

4011

Straight into

3011

60

Set/Weight/Reps

Set/Weight/Reps

Calves

A1

A2

Seated Calf Extensions

4

12,12,10,10 (plus partials from bottom to mid range on all sets matching reps of full reps)

B1

Donkey Calf Raises (toes in)

4

12,10,10,8

4011

Straight into

4

15,15,15,15 (plus partials to failure from the bottom to mid range when you hit 15 full reps every set)

2010

60

Calves

B2

Order

Leg Press Calf Press (toes out)

E

Exercise

Sets

I

Reps

E Tempo

A1

Standing Calf Raises Off Machine

4

10,10,10,10 (double drop sets last 2 sets..take weight down 2 plates each drop, 10 reps each drop, plus partials to failure last set – bottom to mid range)

B1

Standing Calf Raises Off Smith Machine

4

12,12,12,12

3011

Straight into

B2

Donkey Calf Raises

4

12,12,12,12

3010

Straight into

B3

Seated Calf Raises

4

12,12,12,12

2010

60

C1) Standing Calf Raises Off Machine

As many as you need to get the maximum reps in 5 mins

As many reps as possible in 5 mins on half your body weight on the stack in kg

2010

As much or as you little as you need to get the maximum reps in 5 mins

3011

60

Calves

C1

INDICATES: SUPERSET

40

Rest Time

MUSCLE & FITNESS / FEBRUARY 2018

INDICATES: TRISET

Set/Weight/Reps

Set/Weight/Reps


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MALE MUSCLE

T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E

ABS Exercise

Sets

Reps

Tempo

Rest Time

A1

Front Plank

3

60 secs

Isometric squeeze throughout

45

B1

Side Plank e/s

3

30 secs e/s

Isometric squeeze throughout

30

C1

Abs Roll outs

4

12,12,12,12

Controlled – keep tension on abs not arms/lats

45

How often you train abs throughout the plan will be dictated by how visible they are to start with. If you have a lot of bodyfat to lose and can’t see your abs at the moment, do not train them for the first two weeks of this programme. I want you to focus your time on doing more cardio (on top of your weights sessions) to begin with, until you can start to see your abs. If you can see abs at the start of the plan, you will train them once per week for the first four weeks. As you get even leaner, you will have the option to increase this to twice per week from weeks five to eight. Either train abs on their own or after your main weight sessions (never before). Never train them one day after another - they need recovery time, just like any muscle group.

Sets

Exercise

A1

Swiss Ball Abs Crunch (add weight if easy)

3

12,12,10

4021

60

B1

Hanging Knee Raises or Knee Raises With Back Support Machine

3

12,12,10

3011

60

3

10 e/s (so 20 reps total each set)

Controlled, breathe out as you contract each side

45

12,12,10,8

4011

45

C1

(feet elevated)

D1

Seated Abs Crunch Machine

4

Order

Exercise

Sets

A1

Hanging Knee Raises or Knee Raises With Back Support Machine

Rest Time

12,10,10

3011

Straight into

3

45

A2

Front Plank

3

12,12,10

B1

Side Plank (opposite arm/foot raised In air) e/s

3

40 secs e/s

Isometric squeeze throughout

Straight into

B2

Decline Oblique Twists With Medicine Ball

3

10 e/s (so 20 reos total each set)

Controlled, breathe out as you contract each side

Straight into

C1

Abs Rollouts

3

15

Controlled – keep tension on abs not arms/lats

Straight into

C1

Seated Abs Crunch Machine

3

10,10,8

4011

45

Order

Exercise

Sets

Reps

Tempo

Rest Time

A1

Reverse Cable Crunches

3

12,10,8

3011

Straight into

A2

Front Plank

3

60 secs

Isometric squeeze throughout

45

B1

Russian Medicine Ball Twist/Crunch

3

12,12,12

Slow controlled throughout

60

C1

Reverse Decline Crunches (add medicine ball between legs if easy)

3

12,12,12

Slow controlled throughout, breathe out as you contract

60

D1

Decline Oblique Twists Off A Bench (feet elevated)

3

60 secs continuous

Controlled, breathe out as you contract each side

Straight into

D2

Seated Abs Crunch Machine

3

10,10,8

4011

45

12,12,12

Slow/Controlled – keep tension on abs not arms/ lats

30

E1

Order

Abs Rollouts

3

Exercise

Sets

Reps

Tempo

Rest Time Straight into

60

A1

Windscreen Wipers Off Chin Up Bar

3

Failure

Controlled – keep tension on abs throughout

A2

Abs Rollouts

3

12,12,12

Controlled – keep tension on abs not arms/lats

B1

Floor crunches

1 continuous set (change exercises every 20 reps)

200

INDICATES: SUPERSET

MUSCLE & FITNESS / FEBRUARY 2018

Tempo

Isometric squeeze throughout

Abs

42

Tempo

Reps

Abs

Abs

Rest Time

Order

Abs

Reps

Set/Weight/Reps

INDICATES: TRISET

Set/Weight/Reps

Set/Weight/Reps

Set/Weight/Reps

Set/Weight/Reps

P H O T O B Y: C H R I S D AV I S

Abs

Order


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Important notes for add-on work When doing add-on work do 6 to 8 working sets maximum on the given muscle. For each work set, do 10-12 reps at a tempo of 2:0:1:0 Keep rest periods to 45 seconds maximum. Here’s an example of doing addon work in this plan. If you had just trained arms, but want to do some add-on chest work you could do the following after completing arms:

If you have a weaker muscle group, I want you to do some ‘add-on’ exercises for that body part either once or twice each week. Either do the extra exercises after completing a different muscle group workout, or train them when you train calves or abs. Never train the same weak muscle one day after another- always give it enough recovery time.

ADD ON EXERCISES FOR WEAKER MUSCLE GROUPS Exercise

Sets

Reps

Tempo

Rest Time

A1

Seated chest press machine

3-4

10-12

2:0:1:0

45 sec

B1

Standing cable flyes

3-4

10-12

2:0:1:0

45 sec

EXAMPLE Order

Chest

Set/Weight/Reps

Cardio principles How much cardio should you do? LISS vs HIIT? What’s best for fat loss?

It’s the intensity and volume of these workouts that will get you lean. In fact, if you do them properly, you’ll shed fat without any cardio at all. If you don’t want to do cardio, or don’t have the time, you will probably have to eat less food to get shredded. If you are very lean to start with, I recommend only 2 x 40 mins cardio per week. But if you have a lot of fat to lose, I recommend you start with 3 to 4 cardio 40 mins power walk LISS sessions per week. If your job and lifestyle mean you have limited time for cardio once you’ve done your weights sessions, I suggest doing HIIT cardio. If you’re very lean to start with do 1 x HIIT session per week. If you’re carrying a lot of body fat, do 2 to 3 sessions per week. Do a maximum of 4 x 40 mins LISS cardio sessions per week until the start of week 5. After week 5, you can increase your cardio sessions to 5 or 6 sessions a week, only if you have stopped getting leaner from your weight sessions and diet. If you choose to do HIIT throughout this plan, you will do a maximum of 4 sessions per week. Of course you also have the option of mixing your cardio up. If that’s your preference, do a maximum of 3 LISS and a maximum of 3 HIIT sessions. When should you do your cardio? The best time to do your cardio is in the morning before meal one (in which case have 10g BCAAs and 10g l-glutamine with 500ml water), or after your upper body weights sessions. Never do any cardio sessions before a weights session. And, if you can do any cardio after training quads, you simply haven’t trained them hard enough! Intensity should be 6/7 out of 10 perceived work effort for 40 mins each session.

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MUSCLE & FITNESS / FEBRUARY 2018


LISS CARDIO OPTIONS

Start the plan off with power walks (either on the treadmill or outside). If you don’t feel much leaner after 2-3 weeks, start doing at least 60% of your cardio on the stairclimber or rower (whatever you find you work harder on). When you do interval cardio, the goal is to achieve as much lactic acid accumulation as possible. You need to push your body and mind as hard as possible during the work interval of HIIT cardio. During the ‘rest’ period, slow the pace to allow your heart rate to come down to around normal again, just in time for your next work interval. HIIT OPTIONS Rower - warm up 1-2 minutes 30 seconds fast (hardest level), 30 secs rest x 12 total Cross Trainer - warm up 1-2 minutes 20 seconds sprint (at the hardest level you can), 40 seconds slow (drop level by at least 4) x 12 total Stairclimber - warm up 1-2 minutes 20 seconds sprint (at the hardest level you can), 40 seconds slow (drop level by at least 4) x 12 total

P H O T O B Y: R E B E C C A A N D R E W S

Treadmill Power Walk Power Walk Outside Rower Stairclimber Bike Cross Trainer

To maximise the results you see from this plan, it’s imperative you do the following: Day one: when you wake up take three clear pictures (front, back and side) in good light. Record your current body shape and condition. Either wear short shorts or underwear so you can see your legs Day one: when you wake up, take your start weight on an empty stomach ideally on scales and floor space you can use each week. Use hard flooring, not carpet. Each week: take pictures and record your weight every Saturday when you first wake up

Your results at the end of this eight week plan will be dictated by your starting point, how hard 30 seconds sprint (fast as possible), you’re prepared to work during the 30 seconds rest x 12 total workouts, and how clean you keep Note: if you can’t work hard enough your diet. There’s a good chance that you may to maximise the intensity of HIIT drop more than 2lbs in the first 1-2 sessions, do LISS cardio. weeks from cutting out sugar alone. But a good yardstick with this plan is TRACKING YOUR an average weight loss of 1-2lbs each PROGRESS week. This is an 8-16lbs drop in fat at There is no better way to monitor the end of the eight weeks. progress and stay motivated than If you are pretty lean to start with it, visually seeing your body change in the you might not even need to lose that mirror, taking pictures and monitormuch to hit your desired condition. ing your weight as you get leaner. Treadmill or Outdoor Sprints warm up 1-2 minutes

If you are carrying a lot of body fat and you have no sign of abs, you could lose up to 24lbs which would average around 3lbs per week. Note: If you consistently lose more than 3lbs per week after week four, you will be losing too much muscle! The aim is to be just as strong at the end of this plan as when you started. So it’s crucial you monitor your strength and record the weights you’re lifting. These stats, plus pictures and how you are feeling in general will dictate whether you make any changes with food, cardio or both on a weekly basis. With this in mind, after you have done your weigh in and pictures every Saturday morning, I want you go through the following weekly adjustment check. Continue to do this until the end of the plan. To work out your macros and work out exactly what you should be eating to maximise results on this plan, visit www.kirkmiller.co.uk This is part one of a 4-part series run by Muscle & Fitness magazinecourtesy of Kirk Miller. Just grab your copy each month to get your hands on the next part of this unmissable transformation programme. Next month- find out how to smash chest and quads with the Ultimate Transformation programme. Instagram: @kirkmiller_ FEBRUARY 2018 / MUSCLE & FITNESS

45


MALE MUSCLE

Danni Levy chats to...

“THE KOREAN HULK” World Exclusive Interview E’S REPORTEDLY dating Hollywood film star Lindsay Lohan….and he’s huge! But what does the man who calls himself the ‘Korean Hulk’ really do to get that big? In an exclusive interview, I got up-close and personal to find out.

H

Q What’s your height and weight? A 162cm and 120kg

Q Where are you from originally? Q How old are you, and when did

A My name is the ‘Korean Hulk’,

you first start training? A I’m 29 years old and I’ve been training for ten years.

so I’m from Korea of course. But now I live between Moscow and Dubai.

Q We’ve seen you arm wrestling lots in the press. Apart from arm wrestling, do you spend a lot of time in the gym doing resistance training? A Yes. I train everyday, especially for arm wrestling. For arm wrestling, wrist and forearm strength is the most important thing. So, I train wrists and forearms everyday. Most fitness people do not train the wrists and forearms- but they are very important. If you have strong wrists, you can lift a lot heavier. And if you have big forearms, your arms look bigger and stronger.

Q Is your body the result of good genetics, or have you built it up purposely over time? 46

MUSCLE & FITNESS / FEBRUARY 2018

A I’m very lucky because I inherited good genetics from my parents. My father also has big arms and he’s very strong- I feel so lucky. My muscles do seem to grow faster than other people’s, but I do work for it too.

Q What’s your favourite body part to train? A Chest and biceps. I hold the national benchpress record in Asia. I am also a multiple powerlifting champion. I can benchpress 270kg, deadlift 340kg and squat 320kg. Soon, I plan to challenge the benchpress world record. Q Which body part are you most proud of? A I love my biceps too because they’re so big and strong. In actual fact, my triceps aren’t that big, but my upper-arm circumference is 56cm all thanks to my biceps being so huge! I can barbell curl 120kg for 10 reps. Q Can you give some advice for anyone who wants to pack


By Danni Levy

on muscle mass but struggles to gain size? A Eat clean, train dirty. Eat as much as you can! Then you will be huge soon!

Q What are your future goals?

A I heard Marvel are looking for a Korean actor to play a superhero. Please contact me! I am the Korean Hulk! I know everyone will love me and I really would love to land a movie role.

Q So… spill the beans. What do you eat on a typical day? We’re all dying to know! A I don’t measure anything- I eat as much in one portion as I can! But typically I have… 8am: 1 apple, 1 orange, 3 scoops

gainer + 3 scoops whey protein isolate (mixed together). Plus, two large chicken breasts with garlic and onion mixed accompanied by a large portion of rice. 9.30am: Large bowl of walnuts, macadamias and pistachio nuts with 3 large bananas and 1 large tomato 10am: 1st workout Midday: 3 bananas with 3 scoops whey protein isolate. I then take a shower and have another

5 scoops of whey protein isolate afterwards. 1pm: Large ribeye steak with large baked potato, served with 3 packs of asparagus with garlic and onion mix. 3pm: 8 eggs scrambled with 1 whole broccoli 6pm: Large salmon steak with avocado and a large portion of rice with vegetables 7pm: Two pieces of wholemeal

toast with peanut butter and 3 bananas. Plus, 1 large tomato and a bowl of walnuts, almonds and macadamias 8pm: 2nd workout 10pm: 3 large bananas before my shower, then 3 scoops of whey protein isolate with 3 scoops of casein after my shower 11pm: Large portion of pasta with seafood, plus 1 carrot, 8 boiled eggs, garlic and onion mix. WOW! I’m off to digest all of that! Instagram @koreanhulk

FEBRUARY 2018 / MUSCLE & FITNESS

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MALE MUSCLE

48

MUSCLE & FITNESS / FEBRUARY 2018


By Rob Riches

Going on holiday doesn’t mean breaking up with your diet. /// PHOTOGRAPHS BY ROB RICHES

W

e all look forward to going on holiday and taking a break from our daily lives. Yet, there seems to be a conflict between relaxing and having a good time, and maintaining body shape and condition.

How many times have you found yourself training and dieting to look great for your holiday, only to return feeling like all your hard work has been lost whilst you were away? Whilst a week away from your daily routine and enjoying some rest & recuperation can do wonders for your spirit and mindset, it doesn’t have to mean letting all your hard work from training and dieting just slip away. You can have both- an enjoyable and relaxing holiday, and maintain your current physical condition without losing track of your diet. These simple steps will help ensure consistency in your diet when travelling. Step One: Prior Preparation Planning ahead will be one of your best weapons against post-holiday setbacks. Accommodation Whenever I travel, I first check if where I’m staying has a kitchen so I can shop and prepare my own meals, like when I’m at home. If you can’t find a suite with a kitchenette, try searching on Airbnb on which I’ve found some great deals. This can often be cheaper than staying in a hotel too. Not only that, you’ll have everything

you need in the kitchen to remain nutritionally on track. If it’s a hotel you really want, then check to see if it has a fridge that you can keep food in. I’m not talking about a mini fridge, as many times, simply moving the soft drinks, alcohol, and sweets, can often mean you get charged the same as if you consumed them. I’ve always asked for a fridge when checking in (hint, if you ‘have’ any medication that requires to be kept chilled, they are more willing to take a fridge up to your room). Whilst it may seem a hassle, taking with you (or even buying there) a small blender and a George Foreman grill or sandwich grill, can actually open up a world of in-room cooking possibilities. (You’ll just need to be aware of proper ventilation, by keeping a window open or ensuring the smoke detectors don’t go off ). Food I always take food with me when I’m travelling. Quinoa, steel-cut oats, rye bread, a bag of raw nuts, several different seasonings, and even powdered greens and a fibre (such as psyllium husk). Getting enough fibre whilst on holiday is usually something we don’t think about, yet FEBRUARY 2018 / MUSCLE & FITNESS

49


MALE MUSCLE

just a spoonful a day can make a big difference. It can help keep you regular, as well as bind a lot of the extra fats and calories that may be ingested when eating out. Protein powder and even a few bars are often a staple in my suitcase. You don’t need to pack every single bottle and tub of supplements you have at home. Just take enough servings for the time you’ll be away, keeping them each in a sealable bag, and storing them all in a single tub or container. (You can even store them inside your packed shoes for protection, but just be sure to label everything clearly so if customs check your bags, they can identify everything). On a side note, I’ve found it to be unnecessary to take all my usual pre and post-training aids. They often end up not being used, and taking up too much room. After all, you’re on holiday for a break. Protein powder, a daily multivitamin, and maybe BCAA’s are about all that I find I need now when I travel. (Unless you’re actually travelling for a competition or sports-focused holiday). Vitals If you’re travelling to a foreign country, having the appropriate power outlets is a must. I always keep a multiinternational outlet in my suitcase, so I never forget it. I’ll also take a small blender with me for easy-to-go smoothies. Even a large ice cooler can come in handy, especially if there isn’t a fridge available in your room. Besides that I don’t worry about much else. Gone are the days when I would try to take my full gym bag and every accessory with me. If a gym is there then I’ll make it work with what’s there. The only other thing I would recommend is to exchange some money before you travel. Not only will you often get a better rate, but you’ll understand the conversion and have cash on you for when you land/arrive at your destination. (It’s always worth checking and informing your bank and 50

MUSCLE & FITNESS / FEBRUARY 2018

mobile phone carrier when you’re going to be out of the country, so that both continue to work, and you understand the necessary charges). Step Two: Travelling That first step as you board the plane can often mean the first step backwards when it comes to remaining on track with your fitness goals. These steps below will help prevent this as well as ensure you land feeling energized and ready to make the most of your time away from home. Pre-boarding I’ve always tried to arrive at the airport well ahead of time before checking in. Rushing to catch your flight is drama you just don’t need when setting off on holiday, so plan for any possible delays. I make sure to take several preprepared meals with me, ensuring I’ll have enough meals from the time I leave my house, to when I land at my destination. Contrary to much belief, you can take food with you on the plane, just not liquids (including sauces). Be considerate towards other passengers travelling as well. Don’t take any foods that give a strong odour, such as fish, cooked broccoli, eggs, or tuna. I’ll typically take baked chicken with some brown rice and a small fresh salad. I’ll also have the odd protein bar along with a bag of protein powder (and a shaker cup), and raw nuts in my carry-on. Be sure to use clear plastic containers, and not use any sauces or liquids that may count against the minimum 100ml liquid rule at most airports. Staying hydrated is another big issue I’ve found when travelling. Be sure to drink plenty of water before entering the airport, and even after you’ve passed security, stock up on several water bottles from one of the shops. It may be a little expensive, but at least you’ll have plenty of fluids when flying.


YOU R F I T N E S S T R AV E L GU I DE In-Flight Depending on what time your flight is, I’d recommend you plan your meal times accordingly so that you eat before boarding, and then again when they’re serving meals on board so as not to arouse everyone around you with the smell from your food. I’ve been asked more than I care to remember why I don’t eat the food served on planes, and my answer is always the same: I like knowing where my food came from and how it was cooked. The truth is that it’s not that I won’t eat the meals served on planes (I have, and some really do taste great), but at least by bringing my own food, I know I have the right portions and macro ratios. As much as you may want to start enjoying your holiday before even landing, I would advise against drinking alcohol whilst flying. This is due to the exaggerated effects it will have on you given the pressure in the cabin and altitude. Trust me – you’ll feel much better when you land if you don’t drink whilst flying. That also goes for any fizzy drinks and sodas. I’ll often add some BCAA’s into my water bottle and sip on those. Given the usual 10+ hour flight from London to LA, I’ll set my watch to the correct time of where I’m heading to, and try to get at least a few hours sleep on the plane so that my body clock is not totally out of sync when I land. (Taking some St John’s Wart along with Melatonin can help lull you into a sleep instead of relying on sleeping tablets). Take this time to shut off from life, away from your mobile phones and social media, and either get stuck into an in-flight movie, or take out the latest issue of M&F and plan out your next training goals. Finally, make sure you move around the cabin every few hours to retain circulation in your legs. Performing both seated calf raises in your seat, and standing ones (when ‘waiting’ for the toilet) is a great combination. There is one more thing: any food you bring with you on the plane may not be allowed in the country you’re travelling to. I mean your set meals that you packed into tupawear before leaving. Hence why it’s important to only bring with you what you need during the flight. Step Three: Arrival Whatever the reason is for your holiday, whether it’s going away with friends or family, work-related, or just some much-needed time to yourself, you can still enjoy many of the usual holiday-type activities without blowing out your diet completely and setting yourself back weeks or months of hard work. The same goes for those expecting to continue with their exact same training routines and diet as back home. The simple truth is, you’re going to have to find some sort of compromise, and I find that in giving myself a break from training, and set meal times. I’ll still find time for a run along with some bodyweighted exercises, or even find a local gym and switch up

my normal routine by focusing on full-body workouts with plenty of supersets and dropsets involved. I’ll still do what I can to shop for and prepare as many of my meals as I can, but I won’t be as rigid with when I should be eating. Below are several tips I’ve found useful when first arriving on holiday. Exercise I don’t mean as soon as you leave the plane you need to get a full workout in, but try to find some time that day to get some exercise in, as this will help offset any jet-lag, as well as improve your digestion. A light run, or quick circuit in the hotel gym is all that’s needed. If there is a gym close to where I’m staying, I’ll try to get my workouts in as early as possible, so as not to limit my time spent enjoying the holiday. It’s fine if there isn’t a gym close by. Sometimes a week long rest away from the gym can actually be a good thing, and give your muscles and joints some time without the stresses and wear-and-tear from training. Daily Necessities Now that you’ve arrived at your destination, it’s worthwhile spending just a little time getting all your food prep set up. Find a local grocery store or market place where you can go and buy some essentials to keep in the fridge (or if there FEBRUARY 2018 / MUSCLE & FITNESS

51


MALE MUSCLE

are none available, get some ice and use your cooler as a make-shift fridge). Look for non-cook items, such as Greek yogurt, low-fat cottage cheese, and tinned tuna (in water), that will provide you with extra protein when not eating out. Add to that some non-perishables like rice-cakes, rye bread, and steel cut oats for carbs. Your fats can come from raw nuts (almonds and walnuts especially), plus some peanut butter is always a welcome addition. (Just be sure to get the natural variety, without any high fructose corn syrup. Something you’ll see a lot of in U.S. foods). Several grocery stores will now prepare and cook meats for you, (such as Whole Foods), or at least offer a range of pre-cooked meats that can easily fit into your holiday diet. (I’m not talking about processed cold cuts of meat, but full rotisserie style chickens. Just remove the skin and cut off meat). Whilst salads may not survive the makeshift ice cooler fridge too well, you can always pick up some berries, apples, and pre-packaged salads to top off your holiday nutrition necessities. Eating Out Eating out whilst on holiday is usually the biggest factor going against your diet, but it doesn’t need to be. You’ll find that in practically any restaurant you can ask for something not on the menu (such as chicken breast, plain rice and a side of steamed vegetables), and cooked the way you want (not using butter or oil, and all sauces on the side), and the staff are usually more than happy to oblige. Portion sizes are typically larger than what you’re use to back at home, with many well over 1,000 calories, so be aware of the extra calories being consumed. Most restaurants will also allow any left overs to be ‘doggy-bagged’, which means they’ll box it up for you to go. (You’ve just added another meal to you hotel fridge). Although be aware that tipping is somewhat customary throughout the United States, so expect to add 15-20% extra on top of your bill if it’s the States you’re heading to. Personally, I’d recommend sampling more of the local, family-owned restaurants, where they cook everything from scratch, and you’ll get more of a sense of real local culture, rather than eating in one of the corporate-owned restaurants. Speak to locals (at the hotels, gyms, and everywhere you travel), and ask for recommendations for different cuisines. Especially if you’re visiting places like Los Angeles, and New York, you’ll find an abundance of different cultures, often tucked away in places you’d never think to look. Use review-based sites, such as Yelp, to see how well others who have eaten there have rated them. Eating different foods is often a big part of the whole holiday experience, and one that shouldn’t be shunned for fear of breaking your diet. It’s often the size of the portions 52

MUSCLE & FITNESS / FEBRUARY 2018

YOU R F I T N E S S T R AV E L GU I DE eaten that is really the issue, not necessarily the types of foods eaten. Either way, I’ve always found a big session in the gym, or some explosive interval work earlier that day helps create more of a calorie deficit and speeds up your metabolism, which will at least allow for a little more food than usual to be eaten. It also acts as a big motivation when training if you know you’re going to be eating a bigger meal later, and feel the need to earn it by pushing yourself harder during your workout. In summary, there’s really no reason why you should fear coming back heavier than before you left, if you just remain aware of the portion sizes, and the types of different foods eaten. Think of it as sampling the local cuisine instead of feasting on them. Finally, if you’re stepping up your training and tightening up your diet in the weeks, if not months before you holiday, so as to look and feel your best when you’re there, wouldn’t you want to still continue with that feeling when you’re back home? Find the balance in your training and diet whilst on holiday, and you’ll find yourself being able to quickly get back on track when returning back home, as opposed to feeling the guilt from splurging throughout the entire holiday.


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MALE MUSCLE

> Many things spring to mind when it comes to the term

‘classic’. Cars, watches and music can all be ‘classic’- but what does this really mean? The word classic is used to define a timeless look that is judged to be of the highest quality and most outstanding of its kind. BY ROB RICHES /// PHOTOGRAPHS BY ROB RICHES

W

ith many bodybuilding shows now receiving more competitor entries for the physique division than the bodybuilding division, it’s clear to see the growing trend amongst fitness enthusiasts who desire building a classic physique, focusing on a small waist, symmetry, balance and proportion. Achieving such a classic look may not be as hard as you think, especially given that there is a numeric formula to help guide you towards near perfect proportions. I’ll get to that shortly, but first would like to pay homage to the man claimed by many as having one of the best physiques of all time; Steve Reeves. Famous in the mid-1950’s as both a bodybuilder and the highest paid actor in Europe at the height of his career. Reeves was an idol, and big inspiration for an up and coming bodybuilder by the name of Arnold Schwarzenegger. Reeves, along with several other 54

iconic bodybuilders in the years that followed (Vince Gironda, Reg Park, and Frank Zane), helped define what it meant to have a classic physique: 1. Perfect proportions, where no one muscle group detracts from the whole physique. 2. Small muscle groups highlighted through detail, giving a greater overall flow and impact to the physique. 3. Deep separation between major muscle groups and their tie-ins to other muscles.

MUSCLE & FITNESS / FEBRUARY 2018

4. A strong silhouette from both the front and the back, meaning wide shoulders, a small waist, and flaring quads. At a height of 6'1'' and a competition weight of around 125lbs (15 stone), Reeves had an impressive build and lean muscle mass. He strived for perfection when training, aiming for balance and proportion as opposed to just trying to get huge. The fact that his neck, arms and calves all measured the same circumference gave way too much of the criteria for ideal body proportions, and led to a formula that helped establish the mathematical symmetry underlying a classic physique. By measuring certain muscle groups and comparing them to particular bone ratios, one can determine how close or far off they are from such a value and adjust their training accordingly towards attaining the so called ideals of the class physique.


FEBRUARY 2018 / MUSCLE & FITNESS

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MALE MUSCLE

Wider Shoulders

Lateral Dumbbell Raises / single / cable

The Golden 5 Based on key measurements and ratios by the likes of Steve Reeves, the golden ratio for the ideal classic physique is 1 to 1.618. This will become more apparent as you continue to read through the next few paragraphs. Here’s how to establish your measurements using a tape measure and calculator, by measuring 5 main muscle groups, and 3 ‘skeleton’ points. #1 The Ideal Shoulder Size Measure your shoulder circumference with a tape measure around the outer-most parts of your deltoids (arms at the side), and then measure the circumfrerence of your waist. An ideal shoulder size would be 1.618 times larger than your waist. What do you need to work on: Wide shoulders or a tighter waist? I’ll provide a list of exercises at the end

Fuller, Thicker Chest

Shapely Biceps & Triceps

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MUSCLE & FITNESS / FEBRUARY 2018


T H E C L A S SIC PH Y SIQ U E FOR M U L A

of the article that will help you focus on both areas.

Tight Waist

#2 The Ideal Chest Size Wrap the tape measure under your armpits, around the fullest part of your chest, and take the measurement. Then compare this against the circumference of your non-dominant wrist. An ideal chest size would be 6.5 times larger than your wrist size (or 150% of your waist size, based on the early calculations of Reeve’s physique) #3 The Ideal Arm Size Measure your bicep (flexed, in a double bicep type pose) and compare that to the measurement of your non-dominant wrist circumference. An ideal arm size would be an arm that’s 2.5 times that of your wrist measurement. #4 The Ideal Leg Size Measure around the fullest part of your upper leg, and then measure the circumference at your knee. The ideal leg size would be 75% bigger than your knee. #5 The Ideal Calf Size Measure your calf size around the fullest part (when flexed). The ideal calves size is the same as your arms when flexed. Whilst these numbers provide us with a goal for the ideal physical proportions, it’s worth noting that we each have genetically different body types and limb lengths, so use them as general guidelines towards planning out your training goals to bring up any weaknesses and develop a more balanced physique. These ideals are also largely based on physiques with low levels of body fat (below 10%). Building a Classic Physique A classic physique isn’t just one that graces the competitive stage. Even the typical fitness enthusiast can work towards a well-proportioned and muscular physique, simply by changing their approach to training.

Whilst overall mass and size may not be the goal, there are several key attributions of a classic physique that should be focused on, which are as follows: • Wide shoulders with welldeveloped deltoid caps • Shapely biceps, with equally balanced triceps • A flat, armour-plated chest, with full upper chest development and tie-ins with the shoulders and arms • A v-tapered look, with broad shoulders tapering down towards a small waist

• Deep definition within the abdominal region, with a tight waistline • Well developed legs showing separation within the quad muscles, and a sweeping line between the front and back of the legs, with bicep-like calves Finally, to tie everything in to one classic package, there would need to be low levels of body fat with minimal water retention, that can only be achieved through diet and cardio, giving a dry and hard look. FEBRUARY 2018 / MUSCLE & FITNESS

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Upper Leg Development

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MUSCLE & FITNESS / FEBRUARY 2018


T H E C L A S SIC PH Y SIQ U E FOR M U L A

Rob’s Top 5 Classic Physique Tips

Full Calf Development

#1 Focus on Balance Each muscle group needs to be well developed, which helps to enhance the whole physique. Any overpowering body parts will only make the surrounding ones look even weaker, so focus your attention on which muscle groups need the most work, and devote time each week to one of these areas. #2 It’s In the Detail Both your training and diet efforts need to be on point to enhance the level of detail needed for a classic physique. The hard, muscle graininess, enhances the muscular shape and shows all of the hard work that you’ve been willing to put in. This often comes down to using higher volume and more reps at the end of your training, but not by always making the sets lighter. This is what can separate those who put in the most work in their physique. #3 A Tight Waist The midsection is the centerpiece of the entire physique, and the hallmark of a classic physique. Having a small waist will make your shoulders and back look wider, along with a full chest and sweeping legs that give that outer flare. The abs should be trained with the same dedication as any other muscle group. Focus on fully exhaling all the air out of your abdominal cavity and squeeze at the top of each rep, holding it for a couple of seconds to etch in every last fibre of detail. #4 Variety Is The Key I’m a big believer in the big, basic movements using free weights, but you also need to use a variety of exercises that hit specific parts of the muscle or make them work in different ways than they’re used to. Using more cablebased exercises will help carve in greater detail due to the constant tension they provide on the muscle. Also, allow for more single-arm movements to isolate the muscle and maintain balance from side to side.

#5 Invest Your Time A great classic physique is built in the gym through a heavy investment of time in the gym, focusing on all-out sets and reps with maximum intensity. You really have to put in the work, which means minimising

any missed workouts or cheating on your diet often. Create your workout plan and timeline, and make every rep of every set count by developing a powerful mind-to-muscle connection when training. FEBRUARY 2018 / MUSCLE & FITNESS

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BREAKDOWN

EVERYTHING YOU DON’T KNOW ABOUT BCAAs ADVERTORIAL

EVERYONE KNOWS BRANCHED-CHAIN AMINO ACIDS SUPPORT MUSCLE GROWTH, BUT THE BENEFITS DON’T STOP THERE. When you talk about the “must-haves” of supplements, branched-chain amino acids (BCAAs) are at the top of the list. Leucine, isoleucine and valine are best known for their support of muscle growth, but the benefits go

much further. With continued use, BCAAs can improve performance, accelerate recovery and even support your weight loss efforts.* Keep reading to learn the four main benefits of BCAAs.

RECOVERY As the building blocks of muscle, BCAAs are critical for the maintenance and repair of muscle tissue. They help you maintain the muscle you already have by acting as an energy source for your muscles. Unlike most aminos that are metabolized in the liver, BCAAs are metabolized in skeletal muscle. As you deplete glucose during rigorous exercise, your body is quickly able to break down the amino acids for energy, effectively preventing muscle catabolism. Studies suggest that this may help decrease delayed-onset muscle soreness (DOMS).*

PERFORMANCE Aside from their recovery benefits, research shows BCAAs can also improve performance. Taking them before your workout allows your body to utilize the supplement for fuel (energy) and repair during the exercise, which helps promote strength and endurance. Mix them in with your pre-workout or sip on them up to 30 minutes into your workout for the best results.*


MUSCLE BUILDING Muscle tissue is made of protein, and protein is made up of amino acids. Therefore, it should come as no surprise that muscle growth is essentially just the process of combining amino acids. However, BCAAs take their role in muscle building one step further. Research has shown that BCAAs, and particularly leucine, increase muscle growth by directly stimulating muscle protein synthesis. Leucine acts almost like a key that signals the body to begin stringing amino acids together to create muscle protein. Therefore, supplementing with BCAAs can help boost your efforts in the gym and help you see results. If your goal is to build muscle, take BCAAs during and/or after your workout.* †

CA As ent with B dule : m le p p u s , benefits ing sche all of theseend the following tim f o e g ta n va m To take adt the day. We recom u o h g u thro

/POST WORK A R OU INT A Y D / D P RE T MI W AM

OU T K OR

Take Best BCAA™ w/ Energy to provide energy for your muscles and support performance.*

Take Best BCAA Shredded™ before your fasted cardio to prevent muscle loss.*

Take Best BCAA™ during or after your workout to support lean muscle growth and optimize recovery.*


MALE MUSCLE


/// BY RYAN JE AN-BAPTISTE

/// PHOTOS BY CHRISTOPHER BAILEY

The difference between my off-season and my cutting phase on contest prep

R

YAN IS AN OLYMPIA MEN’S PHYSIQUE athlete and has been competing since 2009. As an IFBB Pro, he has learned to embrace the ups and downs of contest prep, and shares his well-earned secrets with Muscle & Fitness readers here… What is contest prep? The whole process of contest prep comprises two different phases; an off-season and a cutting phase. Both phases are equally important as one another. Remember guys, you are still in contest prep during your off-season, as this is actually the most important part of your prep- the building muscle phase. So let’s start with the good old off-season phase. A lot of people call this bulking, but I’m not sure about this word. If anything, I call it lean bulking. I’m not a fan of putting on too much body fat during this phase, as I believe it is unnecessary. If you bulk up too much, then when you have to get lean for the stage it takes a lot longer to do so, making it a little more draining than it should be. FEBRUARY 2018 / MUSCLE & FITNESS

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My training during the off-season This has changed quite a bit over the years for me. Through trial and error I have found that volume training works for me. What I mean by this, is that I tend to do more sets, reps and exercises per session that I did previously. This is me focusing a session solely on one area of the body- so it could be back on it’s own, chest or legs for example. I have found that my body responds a lot better to this type of training, especially with the extra calories I’m taking on board too, which I’ll talk about later on in this article. So, below is an example of a back workout during my off-season. 1. Wide grip pull ups - 4 sets of 15 reps 2. Bent over rows - 4 sets of 15, 12, 12, 10 3. Lat pull down superset Straight arm pull downs 3 sets of 15 of each exercise 4. Seated row (V-grip) 5 sets of 20, 15, 12, 12, 20 5. Single arm rows - 4 sets of 15 on each arm 6. Seated row machine superset Barbell hyper extensions 4 sets of 15 reps of each exercise

So, as you can see there are a lot of various movements happening during this session. I try to cover the whole of the back in order to keep it symmetrical, as this is an important factor for competing. The repetitions may appear to be on the high side for

muscle building, but I believe in still going heavy and mixing up the volume- then you’re onto a winner. So, if you’re aiming for 15 reps, you should be nearly failing by the count of 12 reps. Being in the off-season, you should have enough energy to complete a session like this if you’ve been training for a long time. If not,

HERE ARE MY TYPICAL FOOD SOURCES I TEND TO EAT DURING THE DAY IN MY OFF-SEASON PHASE. QUANTITIES WILL DIFFER DEPENDING ON MY CARB CYCLE. Meal 1 -

Oats and 2 Scoops of whey/whole eggs, 1 bagel, banana

Meal 2 -

Chicken breast, jacket potato/white rice

Meal 3 -

Chicken/turkey breast, oats

Meal 4 -

2 Scoops whey, banana

Meal 5 -

Turkey/chicken breast , white rice/jacket potato

Meal 6 -

Steak/chicken breast, jacket potato, oats/white rice

Meal 7 -

1 scoop whey, egg whites

I don’t tend to have too much veg to be honest, but I do supplement with multi-vitamins. I have 1 - 2 cheat meals per week.

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then this is something that I would encourage you to build up to if you want to improve your physique. Also, I’ve found that throwing in some post-workout cardio helps me to stay lean during the off-season. I don’t do so much cardio to the extent it may affect muscle gain, but what it does do is fuel my appetite to actually eat more during the off-season when I’m on my high calorie days.

My diet during the off-season Some of you might be surprised by my off-season diet, but I like to play little tricks during this phase. So what I typically do, is enjoy a few days on high calories- the majority of them coming from protein and carbs. Then, I like to drop my calorie intake for 2-3 days. During this phase I drop the calories down to anything between 500-1500 calories, depending on how I am looking and feeling. If I feel I’m putting on too much body fat, then I will drop the carbs and maybe fats down, before returning back up to a higher calorie day. So, I actually do carb cycling during my off-season, which enables me to lean bulk.


A GU I DE TO CON T E ST PR E P A lot of people watch the scales too often, and are pretty pleased with themselves going up in weight, but ideally it’s muscle tissue that we all want to progress and increase. So, the less body fat that we carry, the more accurate we can be if our weight is increasing over time. Also, in the past I have enjoyed extended off-season periods, during which I had a little more time to experiment. I find that if I give myself between 4-5 weeks of a mini cut during my off-season, then ramp it back up to my normal food consumption, then my body seems to really utilise the nutrients bettertherefore packing on more lean muscle. I’d advise this particular method could help you if you’re going through a little plateau.

My training during the cutting phase

HERE ARE MY TYPICAL FOOD SOURCES I TEND TO EAT DURING THE DAY IN MY CUTTING PHASE (QUANTITIES WILL DIFFER) Meal 1 -

Oats and 2 scoops whey/egg whites

Meal 2 -

Chicken breast, jacket potato

Meal 3 -

Chicken/turkey breast, sweet potato

Meal 4 -

2 scoops whey

Meal 5 -

Turkey/chicken breast, white rice/jacket potato

Meal 6 -

Steak/chicken breast/cod

Meal 7 -

1 scoop whey, egg whites

I tend to include green veg on my lower carb days

(uphill walking). I am a big fan of this, as it’s easy on the joints and doesn’t use up too much energy you’ll need for Okay, so it’s time to dial everything in your weights session later in the day. I now and get read for the stage. The have found that when I experimented only thing that really changes for me with HITT training it actually zapped during this period is my cardio. I am me, and my energy for my weights what you call a Cardio King! I have session wasn’t good. a love hate relationship with it. I like to do my initial cardio fasted So, usually, my cutting phase will before my first meal. The earlier I do start 8-12 weeks out. This can vary it, the better I find my weights session depending on how I am looking. is later on in the day. Having 8 hours I recently did a 6 week prep because to recover from cardio in the morning I looked pretty decent, but typically works really well for me. As I get my prep would be longer, as I like to closer to the day of the competition be ahead of the game. I prefer to be I will tend to add 20-30 mins cardio close to stage ready approximately 2 weeks out from the show. The reason post-weights. This is to really bring in for this is because I don’t want to have my condition, which is very important. My weight sessions are typically the to do anything too drastic for the last same as off-season, I don’t like to few weeks as this can really mess change too much. Naturally my energy things up. levels are lower though, so the sessions For Olympia 2016, I started cutting are not as intense, especially as I get 12 weeks out, and was doing 4 -5 closer to the day of the competition. hours cardio a week, then increased this over the weeks. I was taking it nice and steady on the treadmill My diet during the cutting phase Most of the time I tend to eat only a few sources of food during this phase. I like to keep it simple so that everything is consistent and not overly complicated. I am lucky that I have a high metabolism, so I tend to burn through food quite easily. My calorie intake is pretty high at the start of prep, especially as I’m doing lots of cardio. So, I’ll have around 3500 4000 calories a day for a few weeks and find this works for me. I will then lower my intake gradually during this

phase. Approximately 4 weeks out, I will incorporate carb cycling, traditionally doing 2-3 low carb days, followed by 1- 2 high carb days. This helps with the fat-burning process. I still incorporate re-feed days or even cheat meals during this phase, especially as I get closer to the day of the comp. I find as I get closer and more depleted, my metabolism tends to slow down a bit, so sometimes a re-feed day where I double my calories but stick to clean food really helps to fire things up again. I also tend to incorporate cheat meals, whether it’s a pizza, burger or white chocolate etc., this for me is more for my mind which starts to crave these types of food. The leaner you are the more you can get away with it. So there you have it guys! That is basically what my life is abouttraining and eating, then spending time with my family. I hope you have taken something away from this and maybe can incorporate some of my methods during your off-season or your cutting phase. If you have any questions you can find me on my socials below or send me an email. Until next time…. Instagram - @RyanJohnBaptiste Twitter - @RJBaptiste Email - coaching@ RyanJohnBaptiste.com FEBRUARY 2018 / MUSCLE & FITNESS

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HOW TO BECOME A SOCIAL MEDIA SUPERSTAR

WITH MEN’S PHYSIQUE CHAMP ANDREI DEUI

H

AVING ALREADY accumulated almost a million followers on Instagram, the youngster has been training since he was just 15 years old when he first moved to the UK from Romania.

“I did my first show at the age of 16,” he says. “It was a Miami Pro show and I didn’t place, but I didn’t let that put me off- especially as I was so young. I took some time to grow and develop and at the age of 19 I did another show and won!” Andrei went on to compete in men’s physique on four occasions throughout 2017, placing first at UKBFF Portsmouth and then second at the Arnold classic in Spain (his first International show). The icing on the cake was taking first place at the amateur Olympia in San Marino. It was here Andrei was awarded is IFBB Pro card. “I can’t believe I’m only 21 and I’m already an IFBB Pro,” Andrei says. “I started training because I love it, not because I had high expectations of myself- it just kind of happened for me.” Despite his enormous success and loyal following, Andrei exudes modesty and maturity well beyond his years. “I joined about three years ago, I remember I had about 2000 followers 66

MUSCLE & FITNESS / FEBRUARY 2018

> He’s only 21 years of age, but ANDREI DEUI

is set to rock the world of men’s physique. BY DANNI LEVY /// PHOTOGRAPHS BY ANDREI DEUI


VITAL STATS Height: 178cm Weight off-season: 90kg Body fat off-season: 10-11% Stage weight: 80kg Body fat on stage: 5-6% Age: 21


MALE MUSCLE

for a while, then they just shot up and up. I never knew I would get to where I am today and inspire so many people. I can only guess it’s because I’m very young and a lot of people find themselves motivated by my work ethic and also by my physique. I stay pretty lean and ripped all year round and I always ensure I keep posting pictures. Also, I try to post training videos and tips on social media for fans to follow- that definitely helped me grow my pages. My content is always high quality and I never post silly things or share information at pointless times.” Andrei appreciates his fan base and enjoys being a high profile fitness star.

ANDREI’S TIPS FOR BUILDING A SUPERSTAR SOCIAL MEDIA PROFILE 1) Try to be as friendly and sociable with everyone as possible- interaction is key. 2) Don’t treat others like you are better than them- always remain humble. 3) Post as much quality content as you can. 4) Post at the right times. 5) Don’t post anything silly. 6) Give as much advice and tips as you can to help your fans. 7) Get yourself in shape, do some photoshoots, maybe even get on stage where a lot of people will see you and you never know when your time is. 8) Be YOU- don’t ever try to copy or mimic anyone else.

“It feels amazing,” he says. “The reaction and the feedback I get from people around the world is priceless to me. It feels as if I’m not just doing all of this for myself, but for them too because they also inspire me to get going and to keep growing. I look forward to much to meeting my fans at expos and seminars. I also love the amount of comments and messages I get from them- it makes me push that little bit harder in the gym. I was overweight as a kid and I wanted to get in shape- that’s the reason I started training. I didn’t do any of this on purpose.” Andrei is one of few fitness models So, what does a guy like Andrei eat in a day to keep his top physique in check?

ANDREI’S DIET Meal 1 9 egg whites plus one whole egg, handful of fresh spinach, 70g oats with almond milk, cinnamon and berries Meal 2 180g chicken breast grilled, big bowl of salad, 1 tsp of coconut oil Meal 3 (pre-workout 1 hour before training) 180g white fish grilled with one medium sweet potato, baked Meal 4 (post-workout) Protein shake with glutamine and creatine, 2-3 rices cakes or a banana Meal 5 200g salmon with green salad

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MUSCLE & FITNESS / FEBRUARY 2018

to remain in awesome shape all year round. “I’m very active, but I must admit I am blessed with good genetics and a fast metabolism,” he admits. I train twice a day and do fasted cardio in the morning followed by weight training in the evening. I work as a personal trainer too, so that also helps me to burn calories as I often train alongside my clients to help motivate them.”


A GU I DE TO B E COM I NG A S O C I A L M E DI A S U PE R STA R

Andrei looks forward to competing with the Pros soon. “I am taking a few months off to pack on some size, but I think my pro debut will be around May or June time,” he says. This is how he hits the gym!

to shop or go out for food- I’m not a clubbing type of guy.” If I feel hungry- I add another meal containing both protein and carbs. My portion sizes may also change- it depends how I feel- I always listen to my body.

ANDREI’S TRAINING Monday: Chest and triceps Chest- 5 different exercises, 4 sets and 10-15 reps of each Triceps- 3 different exercises, 4 sets and 10-15 reps of each Tuesday: Back and biceps Back- 5 exercises, 4 sets and 10-15 reps on each Biceps- 3 exercises, 4 sets and 10-15 reps on each It’s not only his hardcore training that Andrei attributes his shape to… “Diet and clean eating in my opinion is the key to having a balanced and ripped physique all year round,” he says. “I try to eat completely clean 80-90% of the time, and enjoy a few cheats here and there. When I combine this with my training programme which is very intense with very little rest between sets, I ensure my body stays a lean fat-burning machine.” In addition to his success on stage, Andrei is enjoying success in front of the camera too. “I do a lot of photoshoots and have started an online website with diet and training plans on,” he says. “I don’t get much spare time but when I do, I like

Wednesday: Quads and calves Quads- 5 exercises, 5-6 sets and 10-120 reps on each (depending on exercise) Calves- 2 exercises, 7 sets and high reps (depending on exercise) Thursday: Rest day or cardio Friday: Shoulders and traps Shoulders- 5 exercises, 5 sets and 10-15 reps on each Traps- only one exercise, 6 sets and 8-10 heavy reps Saturday: Hamstrings and calves Hamstrings- 5 exercises, 6 sets and 10-20 reps on each (depending on exercise) Calves- 2 exercises, 7 sets and high reps (depending on exercise) Sunday: I either rest or train my weak points

FEBRUARY 2018 / MUSCLE & FITNESS

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P H O T O B Y: M Y T H I C F R A M E S P H O T O G R A P H Y

MALE MUSCLE


By Danni Levy

GROW LIKE A PRO WITH PCA CHAMP

RANDEEP LOTAY H

E TOOK FIRST PLACE

at the PCA British finals last June, and was awarded his PCA Pro card. But how does an athlete like Randeep Lotay fuel his body to keep growing year after year?

Hey Randeep, well done on winning the British finals and being awarded your PCA Pro card- is this something you’d worked towards for a long time? I’ve been competing for over ten years now and whilst I was always happy so long as I was making improvements, my results in 2017 really were a dream come true for me. Do you compete every year? No. I normally do one year on then one year off. When you’re competing in a bodybuilding class you need to take some down time to grow and make improvements in size, symmetry and performance. I find that by the time I’ve allowed 18 weeks for my cutting phase, there’s not much time to grow if I compete every season. So one year on then one year off suits me

P H O T O B Y: P H O T O A R T S B Y J AY

I chatted to the man himself to give you the ultimate guide to turning your body into a monster truck.

well and also allows me to enjoy my time out. When was your first ever show and how did you get into competing? I have always been into training and fitness, having done martial arts from a young age. However, I wanted to pack on some size so it was that or bodybuilding. I was 21 when I entered my first show and it was the NABBA First Timers show. I entered this show with no real expectations other than to

say I’d accomplished it. I walked away with a first place trophy and some great feedback. This really inspired me to keep going Would you say the sport has stayed pretty much the same these past ten years? As a sport, bodybuilding has changed a lot over the last ten years. I’m a bit of a dinosaur and have a huge passion for bodybuilding, however there is no denying, it seems to now have taken FEBRUARY 2018 / MUSCLE & FITNESS

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a bit of a back seat with so many physique and bikini competitors on the scene! With that said, there is still a whole lot of new talent coming through, both in the UK and worldwide.

What do you do during your time off? I work as a self employed IT business consultant so I focus a lot of my time on that, and I also really enjoy helping my dad with his building construction company. Variety is the spice of life! I have a busy family life too, so I don’t get much ‘time off ’, but I do try and get a few holidays in each year.

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What supplements do you take to get a winning bodybuilding physique? CNP PRO PEPTIDE This is a staple product for me and I have been taking this for years! I take this as one of my meals whilst I’m at my desk at work, then one before bed. It’s a great product because it offers

different levels of protein digestion all in one product, so it negates the need for buying separate tubs such as casein. CNP PRO RECOVER This is also fundamental to my regime. I take this immediately after training as it’s a fast digesting protein containing specific amounts of high glycemic carbohydrates and easily absorbed peptide amino acids for rapid absorption All three of these components are essential for posttraining recovery.

P H O T O B Y: J O D Y W R I G H T P H O T O G R A P H Y

PHOTO BY MYTHIC FRAMES PHOTOGRAPHY

Okay, so spill the beans.

P H O T O S B Y: P H O T O A R T S B Y J AY

Would you say the posing requirements have remained the same? The bodybuilding poses haven’t changed, but my physique has, so I have to adapt the way I pose in order to always show off my physique to the best of its potential.

MUSCLE & FITNESS / FEBRUARY 2018


P H O T O B Y: M Y T H I C F R A M E S P H O T O G R A P H Y

GROW L I K E A PRO

AMINO ACIDS- CNP PRO GENESIS I take this during my workout. It contains carbohydrates and protein for energy and ensures growth and repair of my muscles from the moment I pick up a weight.

CNP PRE-WORKOUT I mix Pro Pump and Pro Pane in one drink (selecting the same flavours from each), in order to reap the benefits of Citrulline, Beta Alanine, Arginine and Pycnogenol® with creatine monohydrate to increase physical performance and get a great pump.

P H O T O B Y: F I V O S AV E R K I O U

CNP PRO GLUTAMINE I add this to every shake. Our bodies produce it naturally, but it’s great for the immune system, maintenance of progress and recovery of the muscles. In addition to your supplements, what do you eat to keep growing and ensure you don’t just get fat? My typical off-season/ growing diet currently consists of: Meal 1: 125g oats, 8 egg whites with 3 yolks, 1 banana, 2 Weetabix Meal 2: CNP Pro Peptide shake on its own Meal 3: 300g (cooked weight) white rice, 250g chicken breast, broccoli/veg Meal 4: For this meal I repeat meal 3 Meal 5: I workout during this time, so I have my pre-workout, Pro

Genesis, Pro Recover and then add a banana. Meal 6: 250 steak, 300g (cooked weight) white rice, broccoli/veg Meal 7: Pro Peptide before bed This is the bare minimum I’ll eat in a day. If I’m hungry or fancy a treat then I will just have it. I like to be relatively strict during my off-season however if I fancy eating something... I will. Whilst we’re digesting all of that- tell us about your future goals? I’m currently off-season so aiming to add on some size ahead of my first PCA Pro show which will be in September or October (to be decided). Watch this space! Facebook: Randeep Lotay Instagram: @randeep911 All supplements that Randeep takes can be found on TheSupplementStore

FEBRUARY 2018 / MUSCLE & FITNESS

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P H O T O C R E D I T S : WA B B A , T R E V O R C H U N G . M I A M I P R O, M AT T M A R S H . P C A , RYA N A L E X A N D E R


THE RISE OF THE

BIKINI Muscle & Fitness Editor Danni Levy says hello to ‘HERS’

I

t’s an absolute honour to be editing Muscle & Fitness, and nothing gives me greater pleasure than to welcome ‘HERS’ back to the magazine. Since its introduction to the British scene in recent years, the bikini class has grown at an exponential rate.

So, what better time than the present to discuss...the rise of the BIKINI?! I remember standing on stage at BodyPower 2011 like it was yesterday. There were just a handful of us on stage, and nobody really knew what to expect, what the judges were looking for, or indeed what the bikini category actually was! One thing’s for sure, the introduction of something so ‘girly’ to the extent it potentially fell outside the realms of the term ‘bodybuilding’, paved the way for extensive critique. But thankfully, the new class slotted nicely into place- not only finding its niche, but completely dominating the British female fitness scene. Women who’d previously only attended spin classes started venturing into the weights room, fit mums started pumping iron and those who loved to train found a place to show off their hard work. The BIKINI class was born! “The first time we experimented with the bikini category was back in 2007. We tried out a class at one of our shows as a kind of pilot,” recalls Trevor Chung, President of WABBA GB. “This particular event produced twenty girls, all displaying various

styles of physique and different degrees of muscular development. Today, our criteria for bikini classes is far more structured with a clear outline of what we’re looking for,” Trevor continues. “We offer four different bikini classes, all of which are very competitive and attract over 3,000 athletes worldwide. The growth of our fitness classes has definitely exceeded our expectations and these classes continue to grow at an incredible rate.” Ryan Alexander, Director of the PCA looks after the largest fitness organisation in the United Kingdom. The PCA was formed in July 2015 and operates in 23 countries. It boasts over 3,000 active members and offers 20 UKbased qualifying events each year, with a British finals in October. In the UK alone, the PCA gives away $100,000 in cash prize funds annually. “The bikini category is by far the most popular class,” says Ryan. “Over 1,000 of our athletes are bikini competitors- that’s over a third of our total roster. It’s a really fast growing class because it’s accessible, marketable and desirable to the masses.” Angie Weston, owner and founder of Miami Pro, has seen a huge increase in bikini entries since she first launched in 2012. “The first ever show we did I think there were twenty bikini girls on stage,” says Angie. “We now have about 120 bikini athletes in each show! The growth rate of this class has been unbelievable.” UK Ultimate Physiques co-founders

Wes Casey and Glen Raisbeck launched in 2015 and have seen bikini entries triple since their first event. “We had about 120 bikini girls compete in 2015,” says Wes. “In 2016 that number increased to around 200 and in 2017 over 320 were on stage. Sometimes the standard is so high it’s hard to judge. In these cases, we split the difference by analysing the competitor’s posing skills, which are fundamental to their overall package.” Fancy yourself as a Bikini Queen? Get involved at: www.wabbagb.com Insta: @wabbagb www.pcaofficial.com Insta: @pca_official www.miamiproevents.co.uk Insta: @miami.pro www.ukultimatephysiques.co.uk Insta: @UKUP_OFFICIAL Every month in ‘HERS’ you’ll be able to catch up with all the latest bikini gossip, get to know the girls who are ahead in the game, and of course get some top tips. If you’d like your stage photos to be considered for publication in our magazine or digital issues, please email them in high resolution, and always ensure you include a photo credit to the photographer. d.levy@bodypower.com Catch up with you next month girls! Danni xxx

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By Ruth Dales

BIKINI BODY

She’s a bikini champ with more than just a head on her shoulders. Ruth Dales is one pocket rocket fuelled for mega success. Photos by Tim Glasby

R

UTH RECEIVED HER MASTER of Pharmacy Degree with Honours in 2004 from The University of Bradford. Following graduation, she registered as a Pharmacist and worked as a Prescribing Advisor in the NHS, a job that involved Critical Appraisal of Evidence to form Guidelines for GPs when Prescribing Vitamin D and Bone Health. Ruth qualified as an Independent Prescriber in 2011, Studied Masters level Sports Nutrition Modules in 2014 and now runs an Aesthetic, Health and Wellness Clinic in Cheshire.

With a background in track and field athletics, Ruth has trained with and competed against some of the best International athletes in the UK, and understands first hand the world of performance sport. Putting her nutritional and coaching knowledge to the test in 2015, she became the third ever IFBB Pro Bikini athlete from the UK to compete in the IFBB Pro League. Here, she gives M&F HERS readers an invaluable guide to the ever confusing world of supplementation.

What do you look for when buying a supplement or sports food? Price is usually up there, but if price is the main factor you consider I’m here to tell you why that’s just not enough, especially if you are serious about achieving your goals. But before you spend your hard earned cash, I want to give you my top tips on what to consider in a supplement in order to maximise your progress to reach your goals. These tips will also make sure you are minimising the risk to both your bank balance and to your health. Before we kick off let’s make it clear; to get the best out of supplements you have to remember they are just that, a supplement to your overall nutrition. It’s important to have a good solid foundation. Aim to use the ‘food first’ approach; wherever possible- eat real food! Once you have a solid nutrition foundation, whether or not you will benefit from supplementation comes down to two things: 1) You as an individual 2) The product itself.

1) Expected Results Individual factors that can affect your results with a supplement include things like your specific goals, the sport you play and your training methods, other supplements or medicines you take and even how good you are at following the instructions on the packet. These are things that we have a degree of control over. But some factors that are unique to you are more difficult to change; things like age, pre-existing medical conditions, exercise history, genetic factors, allergies and intolerances. FEBRUARY 2018 / MUSCLE & FITNESS

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2) The Product You’ve got your goals set, training and nutrition foundations in place and you’re ready to buy your supplements to help you on your way. It’s important to remember not all supplements are created equally. There are 5 building blocks that make up great supplementation and I consider these when recommending a supplement or using them myself.

1. Safety 2. Efficacy 3. Quality 4. Dosing 5. Purity

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COU RT E SY OF ST EV E W HOL EY

HERS

SAFETY = how it affects your health both short and longer term

EFFICACY = how effective it is at getting the results it promises The first two considerations when deciding to take a supplement are; is the product safe for humans and has it been shown to work? These are also two main considerations when medicines are being developed. You might think medicines are a far cry from supplements but the reality is, just like medicines, supplements can have side effects, risk overdose and interact with other medicines etc. In fact often the only difference between a medicine and a supplement is whether it has been granted a ‘product licence’ which allows it to be legally marketed with manufacturer’s claims of how it can help you. Take Vitamin D for example; you can buy vitamin D supplements from health food retailers and supermarkets. But there are also some Vitamin D products that are actually classed as medicines. In order to get that classification the manufacturer had to demonstrate good quality evidence of the safety and how well it works. Once they had demonstrated this, the Medicines Health Regulatory Authority (MHRA) granted them a ‘product licence’. Only a handful of nutritional supplements have been granted product licenses, and Vitamin D (colecalciferol) is an example of exactly that, where manufacturers have demonstrated

good safety data and proven it has an effect. Yay, go Vitamin D! That’s great news for Vitamin D, but for most supplements we will have to do a bit of gathering of the evidence ourselves because we don’t have the convenience of the product license data to fall back on. This can be a challenge, even for health and nutrition professionals, because the data doesn’t always exist and when it does it can be biased towards making you believe the product is safe and that it actually works. Most people who are shopping for supplements didn’t sign up for hours of evidence gathering; lets be honest not everyone has the time or desire to study critical appraisal of evidencethey just want to click, read an explanation and checkout with their products and get on with the rest of their busy lives. Not only that, the science behind it can be difficult to interpret and apply to our own goals or needs. That’s where a good sports nutrition or health professional comes in handy. If you are unsure or have any questions, ASK before you buy! It could save you a lot of time, money and even protect you from risking your safety. The company themselves should be able to answer your questions if you ask.


DOSING, QUALITY, PURITY Thankfully, the process of making supplements has rules and regulations. But because supplements are classed as foods its important to know that one manufacturer’s version of whey protein, for example, is not always the same as another; they use their own recipes to make the products that you eventually take home. Some companies get away with using lower quality ingredients than you might have hoped. For example, using milk powder or other bulking agents to bulk out their whey powders, instead of using high quality whey isolate. You might find some products also contain doses that might not give you the best effects; some containing higher doses (meaning you’ll risk adverse effects), and others less (meaning a likely reduced benefit will result). On top of that there’s no guarantee that the dose in the capsule/per scoop even matches the dose on the packet. All of this can affect both how safe the product is and of course how well it works- if at all! Of course there are plenty of companies that do take extra steps to make sure their products contain only the best ingredients, and some even perform what’s called an ‘assay’ to make sure each tablet/capsule/scoop contains the correct dose. But the cost of adding in these quality assurance processes all mounts up, often resulting in a higher priced product. A cheap product can often mean cheap results, but not necessarily. There are some nutrition company giants who are able to manufacture on a such a large scale that this can reduce their costs, making them competitively priced even with the added quality assurances. I recommend you stay quality aware, but stay open-minded as price really isn’t the whole picture. The gold standard for me are the companies that not only go that extra mile to use quality ingredients and proven doses, but that literally go all the way for the users of their products. I’m talking about those companies that believe the people who use their products, athletes and gym goers alike, deserve to know that the products they are buying don’t contain any hidden nasties. We are talking PURITY: the risk that there could be things in the

supplement you are taking that aren’t listed on the label. An investigation funded by the IOC back in 2001 showed that a worryingly high amount of supplements tested from various countries were contaminated with pro-hormones in high enough quantities to cause an IOC doping violation. This is shocking news for the consumer and raises huge red flags for an industry that is supposed to enhance our health, not endanger it. To reduce the risks of these, and other unwelcome nasties sneaking into your supplements, simply check the website and packaging for the Informed-Sport Logo.

Informed-Sport is a global quality assurance program for sports nutrition products, suppliers and manufacturing facilities. The program certifies that every batch of a supplement product and/or raw material that bears the Informed-Sport logo has been tested for banned substances

by the world-class sports anti-doping laboratory. The website has a search function where you can find the products that have been through this rigorous certification process. In my professional opinion it’s the best place to start when considering taking a supplement. Taking something that might not work is a risk to your bank balance, but taking something that might not be safe or might contain contaminants is taking a risk with your health and/or performance. If you’re a drug-tested athlete you could be risking a positive test. Ironically your supplement could risk the very goals they are designed to help you achieve! Even if you’re not drug tested, ensuring you are taking the right dose of a quality, safe, pure supplement that is proven to have an effect is the best way to reach your health and fitness goals. Ruth takes During prep: Green tea and caffeine Off-season: Whey isolate and Vitamin D Instagram: @ruthmariedales FEBRUARY 2018 / MUSCLE & FITNESS

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HERS

VITAL STATS

Off-season weight: 111 lbs Stage weight: 101 lbs

PHOTO GLENN RICHARDSON- GR PHOTOGRAPHY

Age: 24 Height: 5’2” Location: Worthing, Sussex


By Danni Levy

BRITISH PCA CHAMP

KERRY SEXTON

REVEALS ALL TO HERS

Kerry Sexton has proven she’s a pint-sized machine not to be messed with. She was awarded her PCA Pro-Card just one year after her very first show and never walks away without being placed.

I

CHATTED WITH KERRY, 24, to find out how she’s managed to so gracefully conquer the British stage- and beyond!

P H O T O B Y S H A N E WAT K I N S M Y T H I C F R A M E S P H O T O G R A P H Y

“I wasn’t one of those girls who grew up lifting weights,” admits Kerry. “I played football at college five times a week and my cardio output was so high I’d find myself just eating anything I fancied. At one stage I was having pizza every few days and it got to a point I started to notice I was gaining weight and my shape was changing in a negative way.” Conscious of the changes her body was undergoing, Kerry began struggling with an eating disorder. “I became bulimic at the age of 18,” she reveals. “I then started doing tons of cardio and would attend high impact classes whilst living on just salmon and veg in a bid to lose weight. I’d end up making myself so hungry that I’d follow these starvation periods with binge sessions. I was stuck in a horrible yo-yo cycle of intense exercise versus extreme eating habits that was no good for my body or for my mind.” Although this continued for a matter of years, Kerry was fortunate enough to be inspired by her dad when she reached her early 20s. “My dad was overweight and decided to started tracking his macros,” explains Kerry. “I was interested in how this could change my own body and mindset and I too embarked on a food plan. This was not based on FEBRUARY 2018 / MUSCLE & FITNESS

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P H O T O S B Y S H A N E WAT K I N S MYTHIC FRAMES PHOTOGRAPHY

trying to create a calorie deficit as I had been, but on the macronutrients needed to fuel my body correctly.” Kerry’s dad began attending the local gym with his friend, and determined to follow suit she begged him to let her join in. “I begged and pleaded with my dad until he agreed to let me join in a training session,” Kerry recalls. “I don’t think he took me seriously at first, but after a few sessions I remember he and his friend saying they were overwhelmed at the potential I was demonstrating. It wasn’t long before I was keeping up with them rep for rep and loving the changes I was making to my physique. I was well and truly hooked.” Shortly after she first picked up a weight, Kerry’s dad was watching a bodybuilding competition when he decided to encourage her to give it a go. “My dad had been out watching a show and came home telling me I should give it a go myself,” Kerry says. “I told him there was no way I’d ever do anything like that- I couldn’t for one minute envisage myself up on a stage

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KERRY’S TRAINING DURING PREP Total sessions: Legs/hams/glutes Shoulders/back Chest, triceps and biceps Cardio:

5-6 a week 3 x a week 2 x a week once a week 1 hour per day

“My off-season training is pretty much the same with cardio time reduced and increased calorie intake,” says Kerry. in a bikini in front of hundreds of people being judged. Not only that, I didn’t think my physique was good enough.” But in the days that ensued, Kerry gave some private thought to the idea and decided it’d give her a goal and a focus- something she really needed. “When I told my dad I was going to give it a go he was over the moon,” says Kerry. “There were only five weeks until the show but I threw my heart and soul into it and signed up with a personal trainer, Roberta Saidurov at the South Coast gym in Lancing, West Sussex. A lot of people openly said

they didn’t believe in me, but she did and she really pushed me to my limits.” Kerry’s first show was the UKDFBA USN Classic in June 2016, where she placed second in her bikini class having trained for just five weeks! “I have to admit I didn’t enjoy my first competition experience at all,” admits Kerry. “But in spite of this I decided to prep for another show eight weeks later because I told myself that if I could come second at my first ever competition then I must have potential.” Kerry and her coach got to work on making improvements based on the judges feedback. “I was told I needed to come in a little fuller,” Kerry says. “I knew I was a little too thin, so I worked really hard to pack on more muscle and stepped on stage in July 2016 at the UKDFA Southern Qualifiers and won! From that moment on, I never looked back.” In October 2016, Kerry began competing with the PCA and once again took first place- this time being awarded an invitation to the BodyPower PCA Pro-Am show in May 2017. “I did a few more shows in-between to perfect my stage presence, then took second place at BodyPower, which I was over the moon with,” says Kerry. But it was the following month in June 2017, almost exactly one year after she first set foot on stage, that Kerry’s life changed forever- when she was awarded her PCA Pro card.


B R I T I S H P C A C H A M P K E R RY S E X T O N

PHOTO GLENN RICHARDSON- GR PHOTOGRAPHY

P H O T O B Y S H A N E WAT K I N S M Y T H I C FRAMES PHOTOGRAPHY

“I was competing at the PCA British Finals and got first place!” Kerry says. “I was the first ever British girl to be awarded PCA Pro status and went on to compete in South Korea three months later, taking home second place for the UK. It was probably the proudest moment of my life getting on that plane.” Despite her fast success and seemingly untouchable placings, Kerry has continued to work hard ever since, and even went on to compete in China. “I’m not going to lie and say it’s all been plain sailing,” she says. “At times I was on just 600 calories a day and lost a lot of muscle. I’ve made mistakes and it’s been a real learning curve, and only recently do I feel as if I’ve really hit the nail on the head when it comes to

striking a balance between prep and off-season.” Kerry has embraced her new found passion for body building and hopes to inspire others whilst continuing to improve and grow in her own skin. “Bodybuilding has opened my mind up massively, it’s given me strength I never knew I had, I’ve met some of the most inspiring people, made friends and seen more of the world,” says Kerry. “It’s given me something to enjoy and work towards in life, and I now want to progress through the industry and inspire as many people as I can. I want to show people they can do the things they thought they couldn’t if they just put their minds to it.” “My favourite quote is ‘be you and believe in you’, I love those words,” says Kerry. “I spent too much of my life living in a pool of self-inflicted fear. A fear of ‘what if’, a fear of what others thought of me. Then I realised, we only get one life, and so at the end of the day, what have we got to lose. If you want something, anything, then let nothing and no-one hold you back. Just do it, work for it, the time will pass anyway, so let it pass with some passion. Be limitless in the pursuit of happiness, but make sure you celebrate your little wins often no matter how small they may be.” FEBRUARY 2018 / MUSCLE & FITNESS

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MEISHA’S STATS Age: 30 Height: 5’5” / 165cm Weight offseason: 65kg Stage weight: 58kg


By Danni Levy Photos by Gilles Crofta

COUPLES WHO TRAIN,

REMAIN! There’s nothing more inspirational than seeing a couple who motivate one another to become the best possible version of themselves. And there’s no better example of this than Tom Coleman and Meisha Pijot.

M

EISHA IS NOT ONLY TOM’S

prep-coach, but his fiancee and biggest fan. The duo have been together for over two years and dream of opening a gym together. I chatted diet, training and romance with Meisha to grab HERS readers some solid tips! “I first saw Tom at BodyPower over two years ago, but I was too shy to approach him,” recalls Meisha. “A few weeks later we became friends on Facebook, and the rest is history!” Meisha, 30, works as a nutritionist and personal trainer and holds a WBFF Pro card. “I love the challenge of changing my physique- I find it fascinating,” she says. “I also love helping and coaching others and have a lot of online clients too. Competing for me is a personal challenge- I love the thrill of stepping on stage and showing off my hard work.” Meisha did her own extensive research in order to self-educate and help others. “I love to learn,” she says. “I never stop reading and I never stop experimenting.” The ultimate challenge for the coach was assisting Tom with his prep… “When I met Tom he wasn’t eating enough,” says Meisha. “I started encouraging him to improve his meal prep and giving him little tips here and there and I ended up doing his entire prep for the PCA British Finals- where

he earned his Pro card! The funny thing was, prior to Tom stepping out on stage, we hadn’t really discussed the fact I was prepping him, it kind of went unsaid. But when he was handed his trophy I made sure I joked it was me who’d turned him Pro!” Meisha admits prepping together isn’t easy “We actually got engaged whilst prepping together in Dubai,” she smiles. “We keep each other motivated. If one of us was into fitness and the other wasn’t I think it’d be a million times harder because temptation would be there all the time. I’m now competing with the UKBFF in the wellness category and really enjoying working on my body at the moment. I work long hours to fit my own training in around my clients, but even though Tom and I are sometimes like ships passing in the night, we still find time for ‘date night’ once a week- even if that is a tupperware chicken breast in front of the TV!” Surprisingly, Meisha hasn’t been competing for that long. “I did my first show in 2015,” she reveals. It was a Miami Pro show and I

PUSH SESSIONS

TWICE PER WEEK Chest, shoulders and triceps

PULL SESSIONS

TWICE PER WEEK Back, biceps and rear deltoids

won 7 trophies! I think I’m still the biggest Miami Pro winner in history. Performance does come naturally to me because I’m from a dance background and I’m classically trained.” Meisha hopes her rise to fitness stardom can help to inspire others who perhaps feel as if they’ve hit a brick wall. “I actually stumbled upon fitness after I was turned away from a dance school,” she says. “I felt like giving up and then found a new passion. I believe in life that everything happens for a reason.” Meisha competed in her first Pro show in August 2017 at the WBFF worlds. “It was a dream come true to stand on stage among a professional line-up,” she says. “Two weeks after that I stepped on stage with the UKBFF in the wellness category and came top ten in the world. It was a truly amazing time in my life.” “My dream now is to open a gym with Tom,” says Meisha. “We are working towards it and I can’t wait!” Want Meisha’s body? Follow her curve-enhancing system to build lean muscle whilst retaining femininity!

LEGS

TWICE PER WEEK One quad dominant session and one glute dominant session

ABS

TWICE PER WEEK

FEBRUARY 2018 / MUSCLE & FITNESS

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HERS

The Muscle & Fitness HERS review of what’s hot in the world of fitness fashion

Strong is the new sexy, and leggings are the new little black dress. We test drove a whole bunch of awesome outfits to help you kick start your 2018 workout wardrobe.

By Danni Levy

Regalia tights €69 Regalia bra €37 Insignia tank €32 Available at: eu.workoutempire.com @workoutempire HERS readers use code ‘hers15’ to get 15% off

Flex seamless leggings £28 Long sleeved sports top £39 Flex sports bra £22 Available at: www.stluciabay.com @st.luciabayactive HERS readers use code ‘SLB20’ to get 20% off This outfit has that laid back and effortlessly sexy appeal. It’s fab for everyday fitness and would look totally on trend in a yoga class, but equally fitting on the leg press. The top really fits nicely and provides that extra warmth for the winter months. 88

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Photos by Shane Watkins, Mythic Frames Photography / @mythic_frames_photo Leggings £66.99 Top £37.99 Available at: www.squaterella.co.uk @squaterella HERS readers use code ‘HERS’ to get 10% off These leggings look absolutely awesome and definitely turn heads! The top is super stunning and the outfit has a real quality feel to it. Pick this outfit for the WOW factor if you really want to stand out from the crowd.

This casual but cool combo has a real biker chick vibe to it. The quality is on-point and the tank allows for those moments you forget to check your abs!

High waist leggings $86 USD Red ‘Famous Sports Top- Red Alert’ $54 USD Available at: www. bombshellsportswear.com @bombshellsportswear HERS readers use code ‘BFIT10’ to get 10% off

These leggings sustained the squat test without slipping or feeling uncomfortable, and the top gave good support whilst still looking really pretty. Opt for this outfit for that all-American vibe. FEBRUARY 2018 / MUSCLE & FITNESS

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NUTRITION

IS BEEF BLACK AND WHITE? AND SHOULD WE GIVE LAMB THE CHOP?

The importance of high-quality British proteina meaty guide that could save your bacon

/// By Danni Levy /// Photos by Dreamstime.com

Is beef black and white? In short, no. We as humans may be at the top of the food chain, but we are still a link. Consequently we are also party to the diet of the cow (or whichever animal we happen to consume), and not all beef minces up the same way in our bodies. This first came to my attention when reading an article about top body-builder John Meadows, founder of the Mountain Dog diet. After experimenting on his own body, John reported: ‘The first thing I did was swap regular beef for grass-fed beef, and my waist got smaller. I had some other people try it, and I measured their waists- they all got smaller.’ Although the reasons for this are not entirely clear, John suspected it may have been because grass-fed beef has 3 to 5 times higher levels of CLA (conjugated linoleum acid), a fat-burning chemical that may also reduce the risk of developing certain cancers. Not only that, grass-fed beef is richer in omega-3 and lower in omega-6 than grain-fed beef, a benefit for most Westerners, who tend to lack the former and ingest too much of the latter. Free-range and organic meat is also leaner, not only because the animals are fed a healthy diet, but because they get much more exercise than caged animals. Just to be clear, when I use the term ‘leaner’, there is more significance than merely saving you cutting off the odd piece of fat. A 6oz steak from a grass-fed cow can have 100 fewer calories than a 6oz steak from a grain92

MUSCLE & FITNESS / FEBRUARY 2018

fed cow. It is typical for meat-lovers to consume around 66 ½ lbs of beef per year, or just over 177 of those steaks. This means that switching to lean grass-fed beef will save you about 17,700 calories a year without the need for any dietary willpower or deprivation. Taking this into account, even if everything else in your diet stayed exactly the same, you’d shed approximately 6lbs per year by making the switch. If that’s not fat-loss handed to you on a plate, then I don’t know what is! Yes, grass-fed meat does come with a higher price tag than standard meat, but in my view it is well worth it. It is very difficult to source 100 per cent grass-fed beef in mainstream supermarkets, but my research into what is available is reassuring and means that even if you’re on a fairly tight budget or have a large family to feed, eating free-range or organic meat can still be done. Whilst these cattle have not been reared entirely on grass, their diets come a lot closer to the ideal than standard meat. For example, Tesco’s ‘Finest’ beef comes from cows which are reared on grass for a minimum of six months alongside their mothers, and I personally believe this is ‘good enough’ on the quest for grass-fed proteins. However, if you wish to buy meat from animals fed solely on grass, there are a number of high-quality online stores which deliver to your door. Minced meat is an economic option which is also very versatile. At the time of going to press, 500g of organic

minced beef from Tesco costs £4.50, and would typically make four delicious quarter-pounder beef-burgers, or a wholewheat spaghetti bolognese large enough for an entire family. Beef mince is also great for making meatballs or chilli con carne. When you add the cost of any accompanying ingredients, these dishes come in at less than £2.50 a head. So where beef is concerned: never buy cheap meat or burgers from fastfood chains, buy grass-fed wherever possible, and always opt for lean cuts. The chicken and the egg Selecting the right chicken can also be a complex task if you don’t know what to look out for. But does our choice of chicken really affect our waistlines? Just like any other animal, when chickens are housed indoors and deprived of greens, their meat becomes


P H O T O B Y: M A R G O U I L L A T P H O T O / S H U T T E R S T O C K . C O M

low in precious omega-3s, as do their eggs. This is the first good reason to buy free-range or organic produce and steer clear of caged hens. The second (and this applies to all meat) is the fact that there is far more CLA in free-range pasture-fed meat than caged meat. Flavoured ‘ready to cook’ chickens are very rarely free-range. They may look tempting and seem cheap, but the price always reflects the quality of a good product. The same can often be said for imported meat. Don’t give in to chicken from fast-food chains, or cheap imported meats, even if they do claim to be made from 100 per cent chicken breast. These products are often pumped full of water to increase the weight and have chemicals added for preservation and taste purposes. Whilst this meat appears fresh and plump, it is rubbery and tasteless, known in the trade as ‘plastic chick-

continue to stock imported meat from countries operating far lower standards, which in turn have cheaper production costs. These meats are produced in a way that would be illegal in Britain. That’s more than enough information to encourage me to buy British, and I hope it sways you too. Aside from the welfare of the pigs we eat, there are also many health benefits in keeping cheap pork away Save your bacon from our plates. Pork often receives Whether it’s bacon and eggs, sausage sandwiches or a traditional pork roast, more flak than it deserves. Most of us it all begins with a pig. There has been favour chicken from a health point of view, but in fact, good-quality, lean a lot of speculation in recent years cuts of pork come very close and the surrounding the welfare of these B vitamins they contain play a vital animals, and rightly so. role in the functioning of our metaboBut whilst numerous successful lisms, helping to keep excess fat at bay. campaigns have been run, and Pork tenderloin, pork fillet and lean British farmers operate some of the pork chops are the most healthy highest animal-welfare standards in the world, this is sadly not the case in choices; minced or diced pork tends to be quite fatty and of poor quality. many other countries. Supermarkets en’. The majority of this meat comes from Holland and Belgium and can be enhanced with water, chemicals and even pig’s skin. Much of it is distributed to takeaway restaurants, so before ordering always be sure to ask the waiter if they serve British meat. Lesson learned? When it comes to chicken, eat fresh, eat free-range and eat British!

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As with beef and chicken, free-range or organic pork will provide you with greater nutritional benefits than ‘value’ or imported products. When it comes to meat, you definitely do get what you pay for! Cheap sausages and fatty rashers of bacon may seem tempting at times, but consider this. In the UK, the minimum meat content required for a product to be labelled ‘pork sausages’ is 42 per cent, although that ‘pork’ can itself contain 30 per cent fat and 25 per cent connective tissue. Always check for the meat content before diving into anything that might look irresistible. Lamb: Should we give it the chop? Lamb has a reputation for being fatty, and many critics advise us to axe it in favour of leaner sources of protein, claiming it has no place on the healthy British menu. However, lambs are generally not subjected to overcrowded, inhumane conditions, nor are they pumped full of chemicals. In this respect, it may be the safest bet of all meats we’ve touched on so far. All red meat, including lamb, is an excellent source of alpha lipoid dic (ALA), a nutrient also found in foods such as broccoli and spinach, and a powerful antioxidant. It is essential for good health, helping us to burn glucose by converting it to energy. If your body were lacking in ALA supplies, you’d be unable to muster any energy at all. Sufficient stores of ALA, on the other hand, cause a decrease in glucose and insulin levels, reducing insulin resistance and in turn lowering your risk of developing diabetes. Think about it; the more glucose we burn, the less insulin we secrete and therefore the less fat our bodies will be inclined to store. There are many other nutritional benefits to eating lamb. A 3oz portion provides 30 per cent of the RDA of zinc, essential for growth, healing and a healthy immune system. It is also a good source of iron, which is vital for the formation of red blood cells. Both iron and zinc are more easily absorbed from red meat than other sources. Lamb is also a great source of B vitamins, essential for metabolic reactions. Despite the benefits associated with 94

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lamb, there are many other meats which can offer a more favourable protein-fat ratio. A walk on the wild side I’ve covered the most popular meats in the British kitchen, but it’s well worth thinking outside the box. Meats such as venison and rabbit have an awful lot to offer, not only in terms of flavour, but crucially in fighting unwanted fat. If you normally play safe in the meat department, I urge you to try wild game, which presents an array of health benefits.

Wild game such as venison and pheasant packs a pretty impressive profile, topping the chart for both the highest protein content and lowest fat content per serving. Whilst unfortunately it is not widely available in the supermarket, there are plenty of specialist stores that stock game. If game is not something you’ve tried before, be brave and give it a go! Here are some protein-packed recipes to get your taste buds tingling and maximise those muscle gains.

T BA L L S PE R 6 M E A 8 Calories - 19 g 18 in te Pro Carbs - 6g Fats - 12g

Spicy lamb meatballs in tomato sauce Servings: 24 meatballs Prep time: 20 minutes Cook time: 45 minutes

coat a baking tray with spray light olive oil spray Combine the lamb, breadcrumbs, egg, ½ cup of the onion, half the garlic, half the mint, coriander and cumin in a large bowl. Gently mix to combine and shape into 24 meatballs. Place on the prepared baking tray. Bake the meatballs for 10 minutes and set aside

Ingredients 12 ounces lean minced lamb ½ cup wholewheat breadcrumbs 1 large egg 1 cup very finely chopped white onion 3 cloves garlic, very finely chopped 2 tablespoons fresh chopped mint 1 teaspoon ground coriander ½ teaspoon ground cumin 1 tablespoon extra-virgin olive oil ½ teaspoon cayenne pepper 1 can crushed tomatoes ¼ cup red wine Spray light extra-virgin olive oil cooking spray

Next, heat the olive oil in a large saucepan on the hob, then cook the remaining onion for 3-5 minutes until golden brown Stir in the cayenne, plus the wine and the remaining garlic Simmer over a medium heat for 3-5 minutes until the wine has significantly reduced Add the tomatoes and continue to simmer for a further 20 minutes

Instructions Preheat oven to 350 degrees F and

Garnish with the remaining mint, serve and enjoy!

Next, add the meatballs to the sauce and cook for about 5 minutes until nicely heated through


I S B E E F B L AC K A N D W H I T E ?

Asian beef salad Servings: 1 person Prep time: 2 minutes Cook time: 4 minutes Ingredients 150g fillet steak, finely sliced 2 cups washed spinach leaves 1 cup washed and grated carrot ½ red onion, peeled & finely sliced 1 tablespoon tamari sauce Sesame seeds to garnish Handful of watercress (optional) Handful of beansprouts (optional) Coconut oil or almond oil for cooking

PE R SERV I NG Calo ries 2 60 Prote in C a rb - 3 8 g s Fats - 4 g - 15 g

Instructions Place the washed salad in a bowl In a pan, heat the oil, then pan fry the beef over a medium heat for 2 minutes on each side, adding the tamari sauce towards the end of cooking Top the salad with the beef, then garnish with sesame seeds

Seared venison ING PER SERV 90 Calories - 2 g 54 in te Pro Carbs - 4g Fats - 9 g

Servings: 4 people Prep time: 5 minutes Cook time: 15 minutes Ingredients 800-1kg quality venison loin, trimmed to remove any gristle or fat 4 shallots, peeled and very finely diced Freshly ground black pepper Whole or ground red peppercorns Sea salt, pinch 2 cloves garlic, peeled and finely chopped ½ glass red wine 1 handful fresh thyme, crushed and finely chopped 1 tablespoon coconut oil 1 tablespoon extra-virgin olive oil Instructions Pat your venison dry and rub with olive oil, salt and pepper on all sides In a hot pan, sear the venison on all sides for 7-8 minutes, or slightly longer depending on how well you want it done Remove from the heat once done to your liking and leave aside to rest Reduce the heat of the pan, melt the coconut oil and fry the shallots and garlic over a medium heat for 3-4 minutes being careful not to burn them Turn up the heat again, add the wine and allow it to reduce slightly Simmer for 3-4 minutes, then season to taste Slice the venison into fine slices and serve on a bed of green salad, then add the sauce and the juices from the meat FEBRUARY 2018 / MUSCLE & FITNESS

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Mexican pulled pork Servings: 6 people Prep time: 10 minutes plus overnight passive time Cook time: 6-8 hours

I S B E E F B L AC K A N D W H I T E ?

PE R S ERVI NG Calor Prote ies - 62 5 in Carb - 67.5g sFats - 32g 2 6g

Ingredients 1.5kg of lean pork 2 teaspoons ground cumin 1 tablespoon garlic powder 2 tablespoons chilli powder 1 tablespoon paprika 2 tablespoons dried oregano 1 tablespoon dried parsley 1 yellow onion, finely chopped 4 cloves of garlic, very finely chopped Instructions Combine all the ingredients (except pork, fresh onion and fresh garlic) in a large bowl. Rub the pork into the spices, cover with clingfilm and leave to marinate in the fridge overnight. Add the chopped onion and garlic and cook in a slow cooker or in a low heat in the oven for 6-8 hours, basting the juices periodically. The meat will release a lot of juice and should fall apart nicely. Serve with salad and Mexican beans

Quick cook steak wok G VIN SER 310 R PE sorie 42g Cal tein - g Pro rbs - 5 g Ca s - 15 Fat

Servings: 2 people Prep time: 2 minutes Cook time: 5-6 minutes Ingredients 2 medium steaks of your choice, sliced into quick-cook pieces 1 red pepper, finely sliced 1 yellow pepper, finely sliced 1 cup button mushrooms, sliced 1 pack thin asparagus, sliced 1 spring onion, finely sliced Celery, sliced (optional) Coconut oil for frying Tamari sauce to taste Chilli flakes to taste (optional) Instructions Heat half the coconut oil in a pan over a medium-high heat Add the steak, spring onion, tamari sauce and mushrooms and stir-fry for 5-6 minutes, tossing periodically Whilst the steak is cooking, in a separate pan heat the remaining coconut oil and stir-fry the other ingredients with a little tamari sauce until the steak is cooked to your liking Serve together and enjoy!

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P H O T O B Y: S E A N P A R K E R

I S B E E F B L AC K A N D W H I T E ?

The hercules burgers Servings: 2 people Prep time: 10 minutes Cook time: 10 minutes

Mix ingredients with hands and then form mixture into burgers, place your burgers on a griddle pan over medium heat.

To serve, add burgers to wholewheat rolls, spinach leaves, sliced tomato, and coat inside of roll with mayonnaise.

Ingredients 1 Pound of 85% Ground Grass Fed Beef 2 Egg Whites ⅛ Cup / 16 Grams of Organic Oats ¼ Cup / 32 Grams of Minced Onions 1 Crush Garlic Clove 2 Large Portobello Mushrooms 1 Tbsp of Worcester Sauce 1 Tbsp of Oregano Spinach Leaves Sliced Tomatoes 4 Wholewheat Rolls Low Sugar Tomato Ketchup Mayonnaise Mustard

Keep an eye on the sides of the burgers... when you see just a bit of pinkish-red in the very middle, medium -rare burgers are ready; the second that pinkish line disappears, your burgers are medium.

Add cooked mushrooms, tomato ketchup and mustard.

Instructions In a bowl combine beef, oats, egg whites, minced onions, garlic, oregano, Worcester sauce 98

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Ready To Serve. Bon Appétit Chef Hercules x

Even if you prefer your burger well-done, burgers will be ready in 10 minutes total cooking time. Once cooked to your desired temperature, allow the burgers to sit for 2 minutes, Season with good Sea Salt. Whilst the burgers rest, slice the portobello mushrooms, and lightly cover in olive oil, cook on the Griddle Pan on medium heat, turning once until both sides are brown.

CALORIES PER SERVING ( Recipe Makes 4 ) Calories - 461 Protein - 44g Carbs - 24g Fats - 21g


LET THE GAMES BEGIN!

REGISTRATION NOW OPEN! WWW.BODYPOWER.COM/CONTESTS | #VIVABP


NUTRITION

BACK TO BASICS hristmas came and maybe it wasn’t just the goose that got fat. Only the coffee chocolates are left sulking in the tin and the fridge is no longer filled with tempting delights. Little remains of the booze filled memories as recent weeks slowly dwindle, being replaced with a sense of ‘new year-new you’ as you contemplate the forthcoming 12 months. The festive season is well and truly over, the New Year celebrations have long passed, champagne has been popped and now your focus is on creating the most impressive physique you can imagine. This is your year, you have made the commitment to yourself to put 100% into making 2018 your time, to be the very best version of you. Never before has a new year’s resolution taken such a stronghold inside your mind. Every year you admire those people in the gym who just seem to have it so easy, or the ones on the beach or around the pool every summer, it seems as though they

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The latest cutting-edge research delivered to create your best physique ever have always looked like that. You often ask yourself, why can’t I look like that. This year, that person, will be you Chances are, you have tried “starting on Monday” more times than you’d care to admit, maybe even some instances succeeding at first, but then within a few days, or weeks for some reason progress halts, or you just blow all your progress and give in. This will be the end of that cycle once and for all. But where do you start? Thankfully, you have picked up the only tool you are going to need over the next several months to create that winning body that’s always eluded you. Now we can’t do all the work for you, if only, but with your training and our expert nutrition guidance you are all set for mind-blowing progress, just don’t send us the bill for all the new

MUSCLE & FITNESS / FEBRUARY 2018

clothes you’ll have to buy. This is not going to be “10 secrets the fitness models don’t want you to know” or “the five foods to avoid to get you ripped by next Tuesday”. NO!!! Definitely not. This is going to be your pure, honest, easy to follow, step-bystep guide to achieving a body this year even you didn’t think was possible. Buckle up, get your note pad ready because you’re in for a treat, oh and you’re in safe hands because everything you’re about to read is from the most cutting edge scientific research in sports nutrition.

Where to start – getting the basics right first All diets work, honestly, they do, just most don’t work long enough for you to see the results you want. Whether that be you get too hungry so you end


Written by Dean Connor BSc

DEAN CONNOR BSC BIO Since graduating with a degree in Sport and Exercise Science from Liverpool John Moores University, Dean has spent the last 12 years as a personal trainer coaching over 25,000 hours of 1-2-1 sessions. Alongside his work with his private clients, delivering seminars has become a huge passion, helping the public better understand nutrition on platforms such as Bodypower 2017. Post graduate study has included the Shredded By Science Program and as a Nutritionist under Mac Nutrition Uni. Passionate to help as many people worldwide, Dean also became the Co Director of Empowered By Eating, a membership site encompassing a video series that guides the user through a progressive program to develop their understanding of nutrition at their own pace. Dean has been successful in the past as a fitness model and has been featured on the cover and within the pages of various publications but now prefers to be found as an information provider in those magazines. Evidence based nutrition practice is what Dean prides himself on delivering albeit written in a manner that is simple to understand and implement.

up overeating, or the food is too bland so you end up pigging out on all the mouth-watering goodies at your local restaurant the first chance you get, most of the time you have unknowingly set yourself up to fail. Thankfully, we are setting you up to win that battle once and for all, so let’s take a look at the overall picture firstly. What you see below is a hierarchy of “what matters most” when it comes to nutrition and its impact on your physique goals. Over the course of this series we are going to delve into each and every one of the sections to give you a clear understanding of how to personalise your diet to best suit your goals, your lifestyle and your situation. We are about to take you back to school, only this time the only reason you will be itching for the final bell is to get to the gym to put your knowledge and new physique to the test. Oftentimes, people put all of their focus into the minor details, having not taken care of the bigger picture. The purpose of this hierarchy is to show you what you need to concentrate on first and build from, before moving onto anything else. Over the course of the series we will then be

building on what you have learned and implemented previously and navigating through the hierarchy to ensure you have a complete nutritional program designed specifically for you. Introducing the world’s first diet cake. Represented in each slice are the factors which affect your results as a whole. The larger the slice, the greater the impact on your result according to the latest body of research. By implementing a strategy that deals with the most important factors first, you will ensure you are setting yourself up for success. You see here’s the deal, every single bit of research still points to one fact-

calorie balance matters most when it comes to physique goals. How you get there however is an individual approach. But what does this mean for you? Let’s take a look… in order to lose fat, you must be in a CALORIE DEFICIT (you must eat/ drink less than you burn, overall) If you eat/drink the same amount as you burn, a CALORIE MAINTENANCE, you will stay the same. If you eat/drink more than you burn, a CALORIE SURPLUS you will gain weight (this may be necessary if you’re looking to build muscle however). So calories in vs calories out (CICO) still matters.

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Calories in (food + drink) z PSYCHOLOGY z ENVIRONMENT z APPETITE Calories out z BMR (basal metabolic rate) z NEAT (job, posture, general movement z EXCERCISE There is a lot going on inside that body of yours, maybe more than you previously thought. The number of calories you consume on a daily basis, will impact what you look like, how you perform and how you feel. More importantly however is not just your consumption on a daily basis, but over a period of weeks and months. Most people you will talk to will have found that they have been able to “go on a diet” for a short period of time, probably cutting out all of the foods they enjoy, and within a matter of days, or weeks if they are lucky, will have found one or more of the boxes on the left of the above diagram taking control. The reason for this is largely appetite, driven by many factors; hormones, emotions (both good and bad), stress, anxiety, often feeling beyond the persons control. Environmental factors can also play a role too, friends birthday parties, seasonal celebrations to list but a few. The result, in many cases, the all-out binge (we have all been there). The cycle then repeats, with no real progress as a result. On the right-hand side of the diagram, you will see factors which affect how many calories your body burns on a daily basis. The main component of this is what’s known as 102

your Basal Metabolic Rate (BMR). This refers to how many calories your body burns at rest, just to function, picture it as what your body is doing whilst you’re sat on the couch reading Muscle & Fitness. The more muscle you have, the larger your BMR, great news for readers of this magazine, we know you love the “gainz.” Next, we come to ‘NEAT’ which stands for Non-Exercise Activity Thermogenesis. Think of this as everything else other than your specific exercise routine. Your job, whether that be sedentary in an office, or active such as a tradesperson, postural control, even fidgeting and blinking. There are some elements of NEAT which you can control, and therefore increase the number of calories you burn, such as moving more in general during the day i.e. setting yourself a step target. However, we are not about to start advising you to try and blink more to burn more calories, but it would be a funny experiment, please send video as evidence to info@... Only kidding. The final piece of the puzzle in the calories out calculation is exercise. As an avid reader of this magazine, I’m sure I don’t need to tell you how awesome exercise is. The type, duration, intensity and occurrence will all play into how many calories you burn over the course of the week.

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Now there are other factors such as calories burned from digesting food but for now we are going to keep our focus on the above. It should be obvious then that in order for you to reach your goal, you will need to be in control of your calories in and your calories out. Let’s take a look at how we can begin to formulate how much you should be consuming for your goal.

How many calories do you burn each day? The approach we are going to have you follow is an initial set up, followed by an observation of your results, that way, we can ensure that the process is as individualised as possible. The goal here is to find out what your maintenance calories are and then adjust from there to suit your goal whether that be fat loss or muscle gain. Firstly, we must use a formula to get an idea of how many calories you burn on a daily basis. Now whilst this cannot be completely accurate, it does give us a great starting point from which to work from. Adjustments can then be made along the way based on how you are responding. Take a look at the following and work out your total daily energy expenditure estimate. Your bodyweight (lbs) x activity


BAC K TO BA SIC S

on a protein target to aim for. Next month I will be talking in greater detail about the importance of protein and its impact on your Activity factors results, but for now take a look at the 13 - Sedentary job plus exercise 1-2 guidelines below to set up a baseline times / week value. 14 – sedentary job plus exercise 3-4 Now each gram of protein will times/ week or active job plus equate to 4kcals, the result, a value exercise 1-2 times/week that will make up some element of 15 – sedentary job plus exercise 5 or your total calories. The remainder of more times/ week or active job plus your daily calories will be made up exercise 3 or more times/ week Using the above figure, you can now from carbohydrates and fat, but for begin to monitor your food intake on now we don’t need to worry about a daily basis to ensure you are taking the amounts of each, as long as the total calories each day are close to in the right amount. your daily target (within 5% is a great There are many calorie trackers, most of which are mobile compatible start). As a reader of Muscle & Fitness, we so it means you’re never too far away assume that exercise plays an from inputting what you have important role in your life, so as part consumed. of your recovery, it almost goes without saying that protein is hugely Here are our quick tips to important. get you started with calorie Protein intake recommendation trackers 1.8-3g / kg ¾  Weigh and measure all your food (uncooked) ¾  Input the food into your log as Monitoring your progress you’re cooking it We are interested in several markers ¾  Don’t leave it until the end of to check that you are progressing in the day (you will forget the right way and are on track to your something) best year ever. You are going to do is ¾  Be mindful of oils too (measure take follow our quick star guide them, don’t free pour like the below which you will look back on in chefs do) several months’ time and will be ¾  It will take some time at first, but you will get quicker fast. ¾  If you’re eating out, estimate and then add 20% for what you don’t see in the prep ¾  Use the barcode scanner on any packaged food (make sure it matches what you ate) factor = estimated maintenance calories

blown away by how far you have come. 1. Initial photographs (front, side, rear) 2. Initial statistics (bodyweight) 3. Initial measurements (waist, chest, arms, thighs, hips)

The 2-week check-in period You have your measurements logged, photos taken, daily calories set and are tracking your food intake each and every day. Next up you are going to be monitoring your bodyweight each morning. Whilst this may seem strange or even obsessive to some, there are many reasons for this practice. Many factors will influence your bodyweight on a daily basis, take a look at some of these below Food volume Hydration levels Activity levels Sleep Stress Hormones Clothing Temperature Illness Electrolyte levels

Toilet trips If we were to try to monitor progress by just a random check in once per

From here, you will then be spending the next 2 weeks consuming that many calories and monitoring how your body is responding. Over the course of the series we will delve into detail of how to personalise the make-up of your calories from the MACRONUTRIENTS protein, carbs and fats, depending upon your goal and situation, for now we will just start by giving some guidelines FEBRUARY 2018 / MUSCLE & FITNESS

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week, any one of these factors or more could be masking your great work. To give us the most accurate overall observation, we take all of your bodyweight measurements first thing in the morning, after using the toilet, with as little clothing as possible to attain a clear representation of what you weigh each day. Following that, we can then get an average bodyweight for that week by taking all of the individual bodyweights and dividing by the number of days. Using the two average weekly bodyweights, we can now compare them against one another to measure if by following the guidelines we set, you are in a calorie deficit, calorie maintenance (our goal at this stage) or a calorie surplus. The difference between the two figures will tell us just this; Week 1 average bodyweight – week 2 average bodyweight = X

maintenance figure. If the figure (X) is over 0.5% (weighing more than week 1) then you are in a calorie surplus. If the figure (X) is over 0.5% (weighing less than week 1) then you are in a calorie deficit.

the right place. Research has shown that there can be as much as a 2000 calorie difference burned per day from two individuals of the same build. The next phase all comes down to your goals. Are you concerned with FAT LOSS or MUSCLE GAIN at this moment in time? The Adjustment Week Let’s set some realistic expectations Hopefully you were at maintenance so that you can picture how your and can move onto the next phase starting in week 3, however, if not and results should look over the next you need to make some adjustments several months. to the set calories, do that and follow the process again for another week to Source: Alan Aragon’s research Review, November 2008 make sure that you are beginning in

If this figure (X) is within 0.5% (bodyweight x0.005) of your week 1 bodyweight value (up or down) then you have hit your calorie 104

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STATUS

WEEKLY DECREASE (KG)

Obese Moderately Overweight Average Lean Very Lean FAT LOSS MUSCLE GAIN

0.9-1.4 kg 0.7-0.9 kg 0.5-0.7 kg 0.2-0.5 kg 0.1-0.2 kg 0.5-1.0 kg/ WEEK (average) 0.5-1.0 kg/ MONTH (average)


BAC K TO BA SIC S

We know that bodyweight is only one factor and we are not pinning all of our goals on this. Our ultimate goal for you is to look incredible and feel fantastic but what we are showing is that rapid weight loss which you may have tried previously may not be the best practice for you. We want you to have enough energy to perform during your chosen sport or exercise and to reach your physique goal.

Fat Loss or Muscle Gain? FAT LOSS It should be clear now that in order to lose body fat, you must consume less calories than you burn to create the calorie deficit. We now have an idea of how much you burn (maintenance calories) so to initiate your fat loss phase we are going to take that figure and reduce it by 10-20% depending upon how aggressive you wish to be with your fat loss.

MUSCLE GAIN In a similar manner, a calorie surplus is for the most part required to build muscle (provided you are following a well-rounded, progressive training plan). Once again taking the maintenance figure you have found, follow the guidelines below:

9 B egin to log your food/drink using a calorie tracker 9 D aily morning weight, weekly average, compare week 1 and week 2 9 H it maintenance? Choose next goal – fat loss or muscle gain

9 N ot found maintenance? Make adjustment for 1 week, Beginner = maintenance (kcal) + (500then choose goal. 1000 kcal) / day 9 F at loss or Muscle gain? Intermediate to Advanced = mainteSet your target calories nance (kcal) + (250 – 500 kcal) / day. In month 2 We will be taking you through Summary of month 1 the next phase of your journey 9 E stimation of maintenance giving you even more tools to calories – bodyweight x ensure your resolutions for 2018 activity factor are met and your goals are blown 9 I nitial photographs, out of the water. measurements and stats

9 S et protein intake within range (1.8 – 3g/kg of bodyweight)

If you have any questions please send them in to editor@bodypower.com

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BY HECK ARE THESE FAST RECIPES TASTY!

Fancy something quick and tasty that’s high in protein? Our friends at HECK sent over these delicious mouth-watering recipes to get your taste buds tingling and your biceps bulging. /// Photos by Heck Food Ltd

Summery Bangers and Cauliflower-Cannellini mash Serves 2 Per serving Calories: 360 Protein: 39g Carbs: 6g Fats: 2g (Macros will vary depending on serving size and brand of ingredients used) Ingredients Spray oil 6 HECK Chicken Italia Sausages 1 red or brown onion, sliced 2 large tomatoes, diced 125ml hot chicken or vegetable stock 1tbsp fresh thyme, rosemary or tarragon, chopped 400g cauliflower florets 400g can cannellini beans Zest ½ lemon 1tsp Dijon mustard

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1. Spray a large frying pan with oil and set over a medium-high heat. Add sausages and cook for 5 mins until golden. Transfer to a plate. Add onions to pan, and cook for 3-4 mins before adding the tomatoes. Cook for 3 mins until tomatoes have cooked down, add herbs and stock, season and bring to the boil. Add sausages to the pan, reduce to a simmer and cook for 5 mins until the gravy has reduced. 2. Meanwhile, bring a pan of water to the boil, add cauliflower and boil gently for 5 mins until just tender. Add beans and cook for 2 mins. Drain well and return to the pan, add lemon zest, mustard and season. Mash until smooth. 3. Serve mash topped with sausages and tomato gravy. TIP: swap cauliflower for broccoli reducing the cooking time by 2 mins.

MUSCLE & FITNESS / FEBRUARY 2018

Heck Super Greens Balls with Endive, Pear, Walnuts & Herb Mustard Dressing GLUTEN-FREE Serves 2 Per serving Calories: 346 Protein: 5.5g (increase portion of Greens Balls for more protein) Carbs: 50.8g Fats: 10.1g (Macros will vary depending on serving size and brand of ingredients used) Ingredients 6 HECK Super Greens Balls ½ endive 2 ripe pears 90ml olive oil 30ml white wine vinegar 1 tsp Dijon mustard 1 tsp wholegrain mustard 1 tsp finely chopped chives Sea salt Black pepper Olive oil 2 small handfuls of walnuts, left whole

Method 1. Pre-heat oven to 200°c, 180°c fan, gas mark 6. 2. Place the balls into the oven for 10-12 minutes. 3. While the balls are cooking, heat a frying pan and quarter the endive and cut the pears into 8s making sure to remove the core. 4. Drizzle a touch of olive oil onto the pears and place them into the hot frying pan, cook for one minute each side, remove and place to one side. 5. For the dressing, place the olive oil, mustard, chives, vinegar and pinch of salt & pepper into a jar with a lid. Shake until well mixed and thickened. 6. Add the endive and pear pieces to a mixing bowl and add the dressing (add as much or as little as you like - the rest will keep in the fridge for 5 to 7 days). 7. Divide the salad onto two plates and top with the goats’ cheese balls and walnuts.


/// By Danni Levy

Heck Chicken Meatball Kebab Dkewers with Tabbouleh & yoghurt Harissa dressing Serves 4-6

Or use 175g each of white and red quinoa.

Per serving Calories: 364 Protein: 46g Carbs: 26g Fats: 8g

Thai Turkey Pad Thai Pad Thai is a magical mix of rich Asian flavours that suit the Thai Turkey sweet chilli flavours perfectly. Optional extra garnishes to serve with would be some chopped peanuts, and wedges of lime.

instructions whilst preparing the other ingredients. Cover the noodles with boiling water and leave to one side for 10 minutes to soften. Mix the soy sauce with the tamarind paste and leave to one side.

Serves 4 Per serving Calories: 425 Protein: 39g Carbs: 27g Fats: 8g (Macros will vary depending on serving size and brand of ingredients used) 1 pack Thai Turkey sausages 450g flat rice noodles 2 tbsp tamari sauce 2 tbsp tamarind paste 2 tbsp groundnut oil 2 cloves garlic finely chopped ½ tsp crushed dry red chillies 3 eggs 200g bean sprouts 6 spring onions Handful chopped coriander To serve: lime wedges / 50gm chopped peanuts Cook the Thai Turkey sausages according to the packet

In a wok (or large deep frying pan) heat the oil over a high heat. Add the garlic and chilli and cook for a couple of minutes. Add 3 of the spring onions sliced along with the drained noodles. Stir fry for a further 2 minutes then pour over the beaten eggs. Continue to move the contents around the pan as the eggs cook in ribbons. Now add the tamarind and tamari mixture to the pan ensuring you coat everything well. Finally, add the chopped Thai Turkey sausages and bean sprouts, cooking for a further couple of minutes. Transfer to a big serving dish and top with the chopped peanuts (if using), the remaining spring onions finely chopped, and coriander. Serve with chunks of lime on the side.

(Macros will vary depending on serving size and brand of ingredients used) Ingredients 2 x packs HECK Chicken Italia Meatballs 1 red pepper, thinly sliced or diced 1 yellow pepper, thinly sliced or diced 210g cherry tomatoes cut into halves 175g white quinoa 175g bulgur wheat 2 handfuls basil, finely chopped 2 handfuls parsley, finely chopped 55ml olive oil Sea salt Black pepper Juice of 1 large Lemon 2 cloves garlic, finely chopped 750ml water Zest of ½ lemon 100g pomegranate seeds For the Dressing 220g natural sugar-free yoghurt 30g Harissa paste Juice 1 small lemon Sea Salt Go G-F! Cut out the bulgar wheat and double up on the quantity of white quinoa to make this recipe gluten-free.

Method 1. Pre-heat the oven to 180°c / 160°c fan / gas mark 5. 2.To make the tabbouleh, place the quinoa, bulgur wheat, half of the olive oil, garlic and water into a deep baking tray and bake for 25-30min. 3. Toss the chopped peppers together in a little olive oil, put onto a shallow baking tray and roast in the oven alongside the quinoa for 15 min. 4. When the quinoa and peppers are cooked place them to one side and allow them to cool. 5. Now mix the yoghurt with the lemon juice and harissa and season to taste. 6. Carefully skewer the meatballs ready for the BBQ. Allow 3-4 meatballs per skewer/person. Cook over hot coals for 10-12 mins, turning frequently (cooking times will vary depending on your BBQ heat – always make sure the meat is cooked through and juices run clear before serving). 7. As the meatballs are cooking, carry on preparing your tabbouleh. Mix the peppers with the cooked quinoa and bulgar wheat, then add the chopped herbs, tomatoes, lemon juice, zest and olive oil. Season to taste. 8. Pile the tabbouleh on a big plate and place the kebabs on top. Drizzle with dressing and finally sprinkle over the pomegranate seeds and little more chopped parsley or basil.

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Zack George


By Mark Laws

What it’s all about?

T

HE WORD ‘CROSSFIT’ sends shivers down the spine of millions of people the world over. Merely mentioning the C word is enough to make even the manliest of grown men cry.

MARK LAWS: Zack, awesome to see you, I notice there appears to be a large collection of torture equipment behind you...but before you break me, could you please explain what CrossFit actually is? I’m asking for a friend... ZACK GEORGE: Haha don’t worry, there will be plenty of time to ‘play’ with all of the toys. Anyway, CrossFit is a fitness But should we really be so scared regimen, best described in 4-words of it? as ‘the sport of fitness’. It was After all, what if it is possible to participate without crying, bleeding originally formed in 1996 by Greg Glassman, with the definition or vomiting? I decided that there was only one commonly known as; “constantly varied functional movements way to find out...by seeing it for performed at high intensity”. myself. And then M&F decided CrossFit workouts are based on there was a better way to find out... ‘functional movements’ taken from by participating myself. Uh oh... many aspects of other sports such So I went to see one of the as Olympic Weightlifting, PowerUK’s leading CrossFit athletes lifting, Gymnastics, High Intenand Director of Be-Fitter Gym, sity Interval Training, Calisthenics, Zack George...

/// PHOTOGRAPHS BY ACTIVE STILL MEDIA

Strongman, Endurance sports and many more. ML: OK, so now we know what it is...but what will it actually do for me? ZG: There are many benefits to be had from participating in CrossFit. As I mentioned earlier it is based around what is referred to as ‘functional movements’ which are things like squatting, lifting, pushing, pulling, rotating, moving and carrying...anything that will make your day to day life much easier to perform. This makes it one of the best training methodologies that will crossover into your everyday life, for example; being taught how to correctly deadlift will transfer over to being able to safely lift heavy objects. Also, increased mobility is a huge benefit. We are not just doing simple bicep curls in one plane of motion, we are moving multiple limbs in multiple directions...as our bodies were designed to do! ML: So I’m going to be more mobile and will find everyday life a bit easier...but are there any more athletic benefits? ZG: Absolutely. CrossFit was created to focus on the following 10 major domains; stamina, strength, coordination, f lexibility, power, speed, agility, balance, accuracy and endurance. This is achieved by promoting neurological and hormonal adaptaFEBRUARY 2018 / MUSCLE & FITNESS

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tions across all of the metabolic pathways in the body. In lamens terms, it will help you to become a much more well-rounded athlete. ML: Everything you’ve mentioned so far has been a physical benefit, what else does CrossFit have to offer? ZG: Joining a CrossFit Box is very different from joining a commercial gym. CrossFit builds a very strong community and the members of your box will become very good friends. All boxes pride themselves on their ethos of helping everyone and encouraging each other to better themselves. That’s partly why the brand has grown so big, the community is key. ML: On that note, let’s talk about the rapid growth of CrossFit, how and why do you think it has had such an epic rise in popularity? ZG: I would say the rise of CrossFit’s popularity comes down to the variety of the training and the community it builds. People are seeing so many different elements to CrossFit such as Weightlifting, Gymnastics and HIIT etc etc, and there is always something that really appeals to everyone - fortunately a lot of those people come along and give it a try. Once they experience the camaraderie, the laughter and the addictive nature of the workouts many of them never leave...and just keep bringing more friends back with them. People want their lives to be easier to cope with, they want to be better at stuff and they want to look good naked CrossFit ticks every single box. Rather than pursuing just one element of fitness CrossFit gives you so much more. It tests every single aspect of fitness and can have a huge transfer into your everyday life too. The thought of being strong and robust, whilst also being function110

ally fit is very appealing to a lot of people. When you experience the motivation and excitement of the community within a Crossfit Box you will understand why it is so appealing and addictive. A lot of people within commercial gyms sometimes struggle to find the motivation to go the gym and train, but the strong community of your CrossFit Box will make you excited to train everyday, to learn new skills and to see your friends progressing too.

would be backed 100% by the entire community.

ML: I am actually very competitive - how often do the competitions happen? ZG: CrossFit has a fantastic process called The Open which enables anyone, anywhere in the world to compare their scores with everyone else, including the elite athletes. During The Open, CrossFit release one workout per week for 5 weeks which you perform at your local Box or at any gym, and then you ML: If I was tempted to try a simply submit your score. The top session how would I go about it? performing athletes will progress ZG: This is the easiest question of onto Regional competitions. The the day. Literally just search for top performers from the Regional your local CrossFit Box and let them know you are interested. They competitions will qualify to compete at the CrossFit Games which is will gladly arrange for a time to the highest level in the sport - and show you around, introduce you to is also screened live on ESPN, the coaches and members or help which goes back to earlier when you through your first session. we were talking about how big the Every Box that I know of has brand is! special sessions for beginners The open is far from just an elite so you can learn the required level athlete competition, it allows techniques and practise before going in to a more advanced group. you to test yourself no matter Most importantly nobody will judge what fitness level you are, and then aim to beat your score the you based on your ability because following year to show that you we were all beginners once. have increased in overall fitness. ML: So I wouldn’t be under There are also many, many other pressure to enter a competition competitions you could enter with straight away? all sorts of categories; scaled, ZG: No. Not at all. Nobody is ever advanced, masters, teens and so pressured into competing...but if on. Local CrossFit boxes will often you did want to test yourself you

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A N I N T RODUC T ION TO C ROS SF I T

hold their own in-house competitions which is also a good place to start. You can also find local or European competitions advertised on Facebook groups such as UK CrossFit Comps where Boxes holding competitions will post on the page for anyone interested in competitions. These are always suitable for all fitness levels. ML: Impressive, sounds like it can be as competitive or as laid-back as I want it to be? ZG: Absolutely. ML: Considering how much success so many people achieve with CrossFit, I’m assuming the level of coaching must be quite good? ZG: This is probably one of the most important and most inf luential aspects of CrossFit. You will never find yourself walking into a CrossFit Box and be left to your own devices or left to work out how to do each movement. Each class will be coached to ensure you get the maximum results and the correct technique. The coaches undergo rigorous certifications to ensure that standards remain high and participants stay safe. You’re always going to see stupid people doing stupid things on the internet, I’m sure you’ve seen the kind of things I am referring too haha, but that is certainly not

prescribed as a part of our sport. CrossFit coaches have some pretty strict criteria to meet in order to ensure that all of their athletes are continuously improving and training in a safe yet tough environment. ML: That’s great to hear. Finally mate, can you give us an idea of what a typical workout looks like? ZG: I’m not sure there is such a thing as a ‘typical’ workout because pretty much every day is different. Some workouts can be more complex but my favourite is simple and straightforward - it is called Grace! Simply perform 30 Barbell Clean and Jerks for time - which is CrossFit speak for ‘as quickly as possible’. 60kg bar for the men and 43kg bar for the women. This a very popular workout in CrossFit that everyone will have tried at some point in their CrossFit journey. I challenge you to beat my time of 1-17.

that would be a lie. I was closer to 3 minutes and certainly felt like I had had my backside proverbially handed to me in a not so gentle manner. After speaking with Zack and watching him train up close I can only admire his athleticism, his humility and his desire to want everyone else to improve. If you have never heard of CrossFit then please enlighten me as to which rock you have been living under for the last 10 years. If you have heard of it but never participated then I would strongly recommend that you forget any preconceived expectations and go along to your local Box for a try...and if you happen to bump into Grace, give her a slap from me. Pictures taken from “The Battle for Middle Ground” Competition. Find Zack on Instagram @zackgeorge

ML: That’s fighting talk my friend. You better load up a 60kg bar...and don’t worry about sitting comfortably because this won’t take long... ZG: Hahaha we will see. I’ll fetch the bucket too. I would love to tell you that I finished Grace off in 1min 16s...but FEBRUARY 2018 / MUSCLE & FITNESS

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Sports Editor Mark Laws goes behind the scenes. /// PHOTOGR APHS BY CORK Y TRE WIN/SE AT TLE SE AHAWKS

Y

OU MAY HAVE HEARD people talking about ‘the greatest show on earth’ and wondered what the hell they were talking about. You might have even tuned in late at night to see what all the fuss was about only to be greeted by Justin Timberlake crying himself some rivers with a load of senoritas...well that wasn’t it. The greatest show on earth is in fact one of the largest sporting events in the global calendar, it is watched by over 150 million people, it is the culmination of the American Football season and it will see $1.2 Billion being spent on beer in one country on one day - it is, the Super Bowl. This year 70,000 people crammed into the US Bank Stadium in Minneapolis to watch the 52nd chapter in this unpredictable, action-packed and beer-drenched story. To try and understand a little bit more about the sport and what this event means to the

players, coaches and fans alike I spoke to someone who knows what it is like to win the damn thing. Dean Riddle is a native Kiwi who worked as a Strength & Conditioning Coach in the UK for many years, looking after Castleford Tigers RLFC, Yorkshire CCC, Sheffield United FC and the England Cricket team during his time on our shores. He currently works as an ‘Applied Sport Scientist’ for the Seattle Seahawks and was a crucial part of their 2013 team that lifted the coveted Vince Lombardi Trophy in Super Bowl XLVIII. I was fortunate enough to have him as a mentor during the first few years of my career and at the first mention of the words ‘Super Bowl’ I knew there was only one man to call...

DEAN RIDDLE: Mark it’s a pleasure, thank you for thinking of me. Well it’s been a fairly crazy few years. I came over to the US and spent 2 years working for Nike on their athlete development programme called SPARQ, and now I am coming to the end of my 4th season with the Seahawks.

MARK LAWS: Deano, thanks for taking the time to talk me, what’s been happening in the last 5-6 years since you left the UK?

ML: Over the years you have worked with thousands of elite athletes in so many different sports, how have you found

ML: How did the Seahawks gig come about? DR: Well they have a guy called Sam Ramsden who is Director of Player Health and Performance, not only is he an amazing guy but he is a visionary. Five years ago they had no sport science department at all but Sam was one step ahead of the field as usual and wanted someone who could help build a sport science team. Fortunately I had the experience they were looking for.

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the transition into American Football? DR: There is such a vast difference between this sport and every other sport I have ever worked with. Of course there are common things such as looking to build good processes and to enhance the ability of elite level athletes, but this is just such a different sport and has such a different scope to any of my previous roles. After nearly 4 years I’m confident that I now really understand the sport and the specific demands it requires from each and every player. I can look at a player now, look at the way he moves, understand the demands of his position and recognise how I can make him move better specifically for his job - but it’s not been easy haha.

American Football most closely resembles Rugby, particularly Rugby League. How are the NFL players physically different to the Rugby League players that we have both worked so closely with? DR: In American Football you have very specific guys, doing very specific things at very specific times...so they need a very specific type of training. For that reason each player is an absolute specialist at their job. In Rugby League you have 13 players on the pitch - let’s look at a winger for example - he has to attack and defend,

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he needs to be able to pass, to run, to change direction and to tackle. But he also needs to do all those things for 80 minutes ideally. In contrast, if we look at a Wide Receiver as the closest positional equivalent - he runs a play that lasts 5 seconds, then he has 25 seconds on the play-clock to get back to position, to recover and to re-set. Assuming that he isn’t replaced and doesn’t leave the field he then runs the next 5 second play. Every half a dozen plays there is a time-out which gives him an extra 30-60 second rest. If at any time the offensive team lose the ball then they all leave the field and can rest while the defensive team come on. They play on immaculate surfaces and even the boots they wear are specifically designed to help each individual perform a specific role on the field... everything is designed to make the sport as explosive as possible. These guys are incredible Mark, just incredible. A Rugby League player will become depleted quite quickly so the intensity of the sport is sub-maximal. They do amazingly well to keep up a certain high level of skill as they become more and more depleted, but in American Football the explosiveness is just something else. ML: So everything is performed at a maximal level throughout the entire game? DR: That’s exactly right. 100% maximum effort from every single player during every second of the game. We only actually see about 10 minutes of action during a 3.5 hour game, for the rest of that

There is such a vast difference between this sport and every other sport I have ever worked with.


T H E G R E AT E S T S H OW O N E A RT H

time the players are recovering which allows it to be the most explosive sport in the world.

to cope with the demands of an intermittent, multi-directional, multi-skilled and sub-maximal sport).

ML: How much work might a typical player do during a game then? DR: A player may be involved in up to 60 plays in a single game. In fact let me find some stats from our last game...(rummages through some papers)...here you go - so we have a Defensive Lineman, he was involved in 62 plays, let’s say they lasted 6 seconds each...that’s 372 seconds of work in that game. Or 6.2 minutes during the 3.5 hours. But all of that work is able to be at 100% maximum intensity, that’s why these are the most explosive athletes on the planet. A Rugby League player couldn’t do what these guys do, and vice versa - we have seen that with Dwain Chambers... (Editors note, in 2008 sprinter Dwain Chambers attempted to play Rugby League and attended training with Castleford Tigers RLFC for a few weeks. Dean and I both worked there at the time and saw how difficult it was for an Olympic 100m sprinter

ML: Following the 2014 season, you were part of the Seahawks team that reached the Super Bowl for the seond consecutive season - can you even begin to explain what that was like? DR: The NFL is so big over here that they say it ‘owns a day of the week’. Every Sunday American Football just completely dominates the airwaves and the Super Bowl is one of the greatest American traditions there is. To be a part of that was just incredible. Once we qualified for the Super Bowl the NFL machine took over. We de-camped and went down to Arizona for a week beforehand, we took over an entire hotel complex and had two rings of security. You couldn’t enter or leave the hotel without dogs sniffing your bags and nobody could move from one part of the complex to another without having their credentials checked. Even the players, no matter how famous they were, had

to have the credentials on them at all times. This was all in place because of the absolute frenzy that comes with being part of the Super Bowl everybody wants a piece of you. I struggled to get my head around just how big this event is, in the US and globally. It is a remarkable event. ML: American Football is becoming increasingly popular in the UK with lots of amateur teams popping up, what advice would you have for any budding NFL wannabes to help them stand out? DR: As I mentioned earlier these are the most explosive athletes on the planet. It doesn’t matter how big they are either - we have some guys who weigh 350lbs (25 stone) but their explosive power is just incredible. Let’s not forget that each position requires a very unique and specific set of skills to master, but the one common physical trait that every elite American Football player has is a phenomenal ability to express themselves off the mark, from a standing position, with hellish FEBRUARY 2018 / MUSCLE & FITNESS

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T H E G R E AT E S T S H OW O N E A RT H

explosiveness. The one common characteristic across the entire NFL is power. You need to ask yourself, can I be explosive? If you haven’t got the ability to be explosive off the mark then you’re wasting your time. You cannot be slow. It doesn’t matter what position you play. ML: Can you give us any clues as to how you might develop such power? DR: Well you can’t just build power on its own. You have to have a good strength base first, so being strong is the first step. I can’t reveal too much specific detail regarding our training methods for obvious reasons, but things to work on would be perfecting your hang clean, repeated hurdle jumps and any type of plyometric or bounding exercises anything to improve your explosive capacity. There is heaps of information that is publicly available online surrounding the NFL Combine. The Combine is a set battery of tests that all players work towards during their High School and College years in the hope of being drafted

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into the NFL. There is a standing vertical jump, a linear broad jump, a 40 yard sprint and a 5-10-5 agility drill that you can easily measure at home, you can regularly track your progress and even compare your scores to friends, team-mates or the pro’s.

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ML: Deano that’s fantastic, thank you so much and good luck for the rest of your season. I’m heading off to the garden to humiliate myself by trying those tests. DR: Mate it was a pleasure, look after yourself and I’ll keep an eye out for your results...


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“FOOTBALL’S LOSS IS RUGBY’S GAIN” 6 NATIONS INTERVIEW WITH ALUN WYN JONES

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E IS THE CAPTAIN of his country, a leader of men, he has earned over 100 International caps in one of the most brutal positions in one of the most brutal sports and he is one of only 7 players to ever beat Australia, New Zealand and South Africa as a British & Irish Lion. With his overwhelming frame and ‘belligerent’ reputation many a journalist has felt his wrath over the years. Could M&F’s Mark Laws refrain from asking ‘stupid questions’ and live to tell the tale after interviewing the one, and only, Alun Wyn Jones? After only one ring the phone is answered...

MARK LAWS: Hi Alun...that was quick! ALUN WYN JONES: I had the phone in my hand waiting for your call. I’ve been looking forward to it. ML: I’ll take that as a compliment, from what I had heard you have a reputation for making life difficult for journalists from time to time... AWJ: Hahaha, yeah but you’re a 118

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/// By Mark Laws /// Photos by: SMS Group

real journalist talking about all the interesting things so don’t worry... We are off to a good start! ML: I read that you never counted on playing rugby and even described yourself as ‘another fat kid chasing an egg’...at what point did you realise that rugby was a viable career? AWJ: The story actually starts with me playing football before I ever played rugby. But I quickly decided that I didn’t have the skill to be a striker, didn’t have the speed to be a midfielder and I couldn’t stop the ball from going in as a goalkeeper. Marry that with the fact that when I was trying to tackle I couldn’t slow down enough not to give away fouls, so I actually thought maybe rugby was the perfect fit. So I started playing rugby from 8 or 9 and went through all the age

groups. As I went along I started thinking ‘I’m quite decent at this’ but it wasn’t until later on when I was playing for Wales U19 that I thought ‘there might actually be an opportunity here’. Lo and behold, a few more years down the line and I’ve done ok I suppose...

defending. Ultimately it can increase the intensity of the session. It was never a conscious decision to be ‘relentless’, I just love what I do and you can maintain your intensity by doing that...plus you get to beat other people, which is part of the game isn’t it.

ML: Dan Lydiate recently described you as ‘relentless’ and described how you have to be the first person to every lineout - even in training. Is this true? And if so, where does that mentality come from? AWJ: I’m not sure if I’ve always been that way, but when I was at Swansea before I turned full pro it was just a) an opportunity to get some more fitness work in, and b) from a tactical point of view, the earlier you get there the more time you have to recover and to prepare for your call, or their call depending whether you’re attacking or

ML: At 32 years young, it’s fair to say that you have more of your career behind you than in front of you, but you appear to be in the form of your life...what are the secrets to your longevity? AWJ: I’m not sure about the ‘form of my life’ haha, there have been times when I’ve played a bit better, but it’s funny because early on in my career I was very focussed and now I have a good balance with my life and my family life. I could even potentially use the phrase ‘mellowing out’ a little bit haha. I’m pretty confident that my mindset hasn’t FEBRUARY 2018 / MUSCLE & FITNESS

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changed in terms of ambition or output and I am more aware than ever of what I need or don’t need, and that only comes with time and experience. ML: Have you noticed that your mid-week preparations have changed over the years? AWJ: They probably have yes. At my current training age I don’t need to do as much work as I probably used to think I had to do back in the day. From a rugby point of view I still do as much skill work as I feel I need to do - whether that’s contact or kick off catching - I try to maintain those because if you’re good at something you’ve got something to hang your hat on - then you can develop other areas. From a rugby preparation perspective the ‘needs’ far outweigh the ‘wants’ these days. 120

ML: How much has your nutritional approach changed during your career? AWJ: Don’t get me wrong, I’m not shredded like some of the boys...I’m more of a ‘functional athlete’ rather than an aesthetic one haha, but the nutritional guidelines we have are pretty good. Gone are the days when three days out we used to carb load, now I’d rather just feel better. Whether that’s lighter, or heavier, but with less foods and less f luids. Invariably by the time you come to game day, if you’re taking on extra f luids and extra food you could be up by 2-3kgs which could actually have a negative effect and slow you down a bit. Plus you don’t want to feel bloated and feel like you’re going to throw up as soon as the game gets a bit fast. Nowadays I find myself training more and eating less as we go

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through a team run before a game, whereas before I would have been training less and eating more. I’ve f lipped it on its head but that’s par for the course with the way the game is going with more ball in play and everything being a little bit quicker so you have to adapt to that. Not only have I adapted to the game but also to how I feel. That is probably more important than trying to slot yourself in to a certain level of strength, or eating a certain food at a certain time. You might have a good game one week and want to replicate the preparation, but it’s not always possible if you’re travelling or in a different country with different foods available. It’s a case of just doing what you feel is right based on your staples. Going slightly off topic one of my biggest staples throughout my entire career has been my f lexibility actually - looking after the soft tissue and increasing my range of motion and all that kind of stuff, because obviously we do a lot of weights you can potentially get a little tighter as you get bigger, but I’ve tried to maintain my f lexibility through all of that. ML: That’s not off topic, it leads me into my next question perfectly. Strength & Conditioning will have changed drastically over the last 10-15 years, do you enjoy the gym based training elements of the job? If so, which aspects...? AWJ: Yes I do enjoy it, and it has changed, but there is no substitute for hard work. The area where I’ve seen the biggest change with the gym work is the prehab, rehab and recovery from gym based exercises. Everyone talks about the lead up to a game, well actually your lead up to the next game is your recovery from the last game if that makes sense? My biggest thing was always a lower body focus. Playing in the second row there is a lot of pushing


SI X NAT IONS RUGBY in scrums and malls so that would always have been my focus. We used to do lots of farmers walks and I remember guys walking through the gym with 140kg loads to get some weight through the single legs and posterior chain, that kind of stuff. It’s funny because the primary lifts haven’t changed. But due to the speed of the game you’re trying to build an endurance athlete who can Clean X amount, Bench X amount, Squat X amount and run sub-maximal efforts every other minute for eighty minutes. So it’s a tough job, but the difference now is that the prehab/rehab and recovery stuff is intertwined. ML: As a proud Englishman it pains me to admit this, but Wales

currently have an embarrassment of riches in most positions - how excited are you to get stuck in to the 6 Nations? AWJ: People are always saying that year on year the 6 Nations is getting more competitive. If you look at the success England have had recently, Scotland and the way they are playing at the minute especially against New Zealand, an Italian side that are going to be a surprise package because of the way Troviso have taken a few scalps in the Pro 14, plus Ireland and the big wins they had in the Autumn it is going to be an exciting one. We had a pleasing win at the end of our Autumn campaign against South Africa, it wasn’t just the fact that we won, but the fact that we had so many changes especially up

front and still managed to win and finish the season strongly. Hopefully we can have a 6 Nations with as many fit guys as possible. Post-Lions tour there are a few injuries that have already started to creep in, but touch wood we will have a healthy happy squad ready to compete.

Wales are certainly coming in to the 6 Nations with high hopes. They have a great squad, their confidence is sky high and with this man at their helm they have just as much chance as anyone. I’m relieved that I didn’t ask any questions stupid enough to bring out his feisty side and I pity the fool that goes toe-to-toe with him...on the pitch or in the press room.

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“TALENTED TEEN TO TEST MATCH MENACE” 6 NATIONS INTERVIEW WITH ALI PRICE

A

T 5FT 10” AND 85KGS he is relatively small in stature but large in character and he is not afraid to mix it up with the big boys. When I first met Ali he was an overwhelmingly cheeky 7 year old.

For the next 5 years he continuously proved that not only was he head and shoulders above his peer group but that the cheekiness and infectious laughter weren’t going anywhere. Ten years after captaining my Wisbech Grammar School U13 Rugby team I caught up with the established Scotland International to discover that nothing much had changed! He is still winding up the bigger boys...and he is still running rings around them. MARK LAWS: You were born in Norfolk and have an English accent, how did you end up living in Glasgow and playing rugby for Scotland? ALI PRICE: It’s a bit of a weird story to be honest. I’ve always known about my Scottish roots on my Mum’s side and we have always spent holidays up in Scotland visiting my grandparents. I had played regional rugby for Eastern Counties at U18 level but didn’t get 122

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/// By Mark Laws /// Photos by: Scottish Rugby

any further than that. At the end of my last school rugby season Webby (Phil Webb, Head of PE at Wisbech Grammar School) got in touch with Bedford Blues Academy which was an U19 team. I spent the rest of the school year training twice a week and playing with them on weekends just to have a crack at it and see how I would get on. I did that for a couple of years and ended up making a handful of appearances for the full Bedford Blues 1st XV in the Championship. Strangely I was playing for Bedford Academy against Cambridge University as they prepared for the Varsity Match, and got an email shortly after asking if I wanted to attend a Scottish Exiles training camp in Leeds. I went along, played well and ended up being offered a place in the Scotland U20 squad even though I was a year younger than everyone else. The year after I did the same again and actually got a place in the U20 team. During that U20 6 Nations Gregor spoke to me (Gregor Townsend, then Glasgow Warriors Head Coach and now Scotland Head Coach) about going to Glasgow to play in their Academy. In June that year after the U20 World Cup that was me up in Glasgow with a 12 month contract with the Glasgow Warriors Academy team. ML: You have over 50 matches under your belt for Glasgow Warriors and 11 caps for Scotland before the 6 Nations starts, what’s been the highlight for you so far? AP: There’s been a few, especially in the early days. My first cap was obviously massive, when we played Georgia. That was a special moment and all my family were there. Then my first start was against Wales at Murrayfield in the 6 Nations last year, that was pretty good as well and we got a good win. Even as late as the Australia and New Zealand games from last

November were pretty good too. As far as the Warriors are concerned, when we played Racing 92 last season in the Champions Cup - we played them back to back and managed to get the win over in Paris, then the following week they came to us and we got another good win, that was a pretty good atmosphere to play in. ML: You’ve probably been asked this 1000 times, but what goes through your mind when you are facing the haka? AP: It’s quite surreal to be honest. I was stood there watching and was thinking “shit - I’ve got to play against them in a minute haha”. As a rugby player, or even a rugby fan, as you grow up the All Blacks are the ultimate team and to face them is quite surreal. They do the haka and it psyches them up for the match, but on that day we had Doddie Weir coming out to present the match ball...in a way that hit us just as much emotionally as the

haka would to them, it got the crowd behind us and made it a pretty incredible night. A lot of people have asked what that atmosphere was like...it’s hard to explain, but it’s something I’ll never forget. ML: Have there been any low points along the way? AP: The first year I came up here, I played a pre-season game and then the following week I tore my ACL and cartilage in my knee, which was not ideal to be honest. I was out for 9 months in the end...of a 12 month contract. After just a week. That’s hard! You come up to a new club and you want to impress. The best way to do that is by playing and getting out on the field so that was hard. I was only on a one year contract, and you have no security - you can’t assure yourself of anything if you can’t go out and play. That was pretty stressful but you just have to focus on the rehab. It was a bit monotonous but you

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have to do simple stuff like learning to walk and run again, things you always take for granted when you’re fit and healthy. There are other low points that are just part of professional sport. You might not get played one week, not getting picked - how do you react to that? Obviously everyone responds in different ways but it can be tough if you feel that you’re playing well and you’re still getting left out.

making about 6 appearances that season. I got on alright which gave me a bit of confidence and then I got thrown into my first European game due to injuries. I was 20/21 and started a match, away at Racing 92 again actually. We lost but we put in a decent performance, I came off the pitch and Gregor spoke to me, he was happy with how I had played and that was the boost I needed! I thought “I’ve just played in the Champions Cup and I’ve gone alright there, I haven’t looked out of place”. After that I played 5 or 6 games on the bounce and then signed my first contract on the back of that spell.

ML: How do you cope with that? AP: You have to keep positive, train well and show that you’re still engaged even if you’re not playing. At the end of the day it’s a results driven game and these are things that every player has to deal with at ML: You moved to Scrum Half relatively late, what are the key some point. physical traits for an International Scrum Half to possess? ML: It was clear to me that you AP: I would say power, strong legs, were very good within your age a strong base, f lexibility, all round group at school, but when did you strength...you don’t have to be a realise that turning professional mutant to play 9 obviously, but was a possibility? being f lexible and having an AP: I would say it was as late as being about 20/21 years old. By the explosive powerful drive from the back of a break down is crucial. A time I left school at 18 my repregood pass too. sentative rugby had actually come to an end. I had had some small ML: What does a typical gym contracts with the Bedford Blues session look like during the season? Academy as I explained earlier, AP: At the minute we will do three then the Warriors Academy, but nothing substantial. After my knee sessions a week, one upper body, one lower body and a power session injury, the following season I got a or more explosive session at the first team call up during the International window and ended up back of the week. We do a lot of

supersets with things like Back Squats and Leg Presses, for upper body we might do Bench Press and Pull Ups, then for the power session we will do Cleans and some banded partner acceleration drills. ML: Modern day rugby players are bigger and more powerful than ever, who is the toughest player you’ve played against so far? AP: Actually that’s quite easy to answer because we played against them twice just before Christmas. Nemani Nandolo who plays for Montpellier and Fiji. He is a winger and he weighs about 140kgs or something ridiculous. ML: Is that the guy who you bundled into touch a few months back? AP: Well I kind of just dived at his knee and got him out, but yeah, him. ML: The Scotland and Glasgow teams both have their fair share of mutants, but who are you most glad to have on your own side so you don’t have to play against them? AP: That’s a tough question actually. Cornell du Preez is pretty strong - he’s quite a big boy and he hits hard, Fraser Brown the Hooker also hits hard...but I would have to say Tim Swinson! He is one of

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SI X NAT IONS RUGBY those guys that doesn’t have very good body control, so he’s a bit of a donkey. He could be on your team but he doesn’t have very good spacial awareness so he could easily injure you. ML: You do realise I’ll publish that word for word? AP: Hahaha good, I want him to read it. He needs to learn haha. ML: It’s fair to say you caused quite a scene when you burst into the 6 Nations in 2017, causing a huge punch up within 3 minutes of coming on as a substitute in Paris against France. Did Camille Lopez go down a bit easy or are you just that hench these days? AP: Haha I just wanted the ball. I gave him a nice gentle push and he seemed to just trip and fall over.... haha! That was a weird one actually, going in to that game I was aware of my role in the team, I was there to bring a bit of pace to the game late on if it was needed, but with Greig (Laidlaw) coming off so early I had to go on and I just really wanted the ball. It was a bit of a rush of blood to the head on my behalf and I was a bit overexcited but after that I was happy that I managed to settle into the game the way I did and put it behind me. ML: What was going through your head when it became clear Greig Laidlaw wasn’t going to be able to continue and you were going to have to go on? AP: It all happened so quick but I just kind of wanted to go on there and do my job. I didn’t want to go on there and try to set the world alight in my first 6 Nations match, I just wanted to be solid and put in a decent performance for myself and for the team. The whole game went so quickly to be honest, we didn’t win, but we could have...and it was another one of those situations where I didn’t know how I

was going to go until I was thrown in to it. To be thrown in to the 6 Nations, against France in Paris, was a completely different kettle of fish. I spoke to my Mum and Dad after and asked if I looked out of place. It was another of those moments when I realised I could do this, I was competing with the best and I was holding my own.

AP: I think he has crossed the fence onto the Scottish side haha. Whether he would admit that or not, I’m not sure, but whatever I am doing he is backing. He supports me and he is proud of me, whoever I am playing for and all the rest of it, he is just enjoying watching me run out.

ML: You played out of position on the wing for 70 minutes as Scotland were heavily beaten by England at Twickenham in March 2017, then in the Autumn you hammered Australia and very narrowly lost to New Zealand at Murrayfield, how much confidence does that give you going in to this years 6 Nations? AP: Since that England game things have gone well for us. We had a pretty good summer tour, beating Australia away, so our confidence has been building ever since that match to be honest. The Autumn was good and generally speaking the confidence in the squad is high. We are playing a brand of rugby that suits us all as players and when England come up to Murrayfield it will be some game. ML: So on that match day what side of the fence does your Dad sit on?

ML: Well again I’ll have to publish that so he knows you think he is now on the Scottish side of the fence haha! Also, I’m interviewing Alun Wyn Jones tomorrow (Wales captain) so I might stitch you up with him too! AP: Haha go for it. You can also remind him of that tackle he missed on me when we played Wales last year...

11 caps and counting for Scotland but I guarantee this isn’t the last you will hear from Ali Price. He has overcome adversity and ignored everyone who said it was ‘too late’ to turn professional on his way to staking his claim to the number 9 shirt. You will struggle to find a more down to earth or nicer professional sportsman...unless you’re a donkey - then he is a complete nuisance.

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“NOT TO BE WRITTEN OFF” 6 NATIONS INTERVIEW WITH JAMES HASKELL

H

IS NAME MIGHT not be the first one on the England Rugby Union team sheet but with an illustrious career history that has seen him play club rugby on three continents in the quest to always keep improving, he cannot be written off just yet.

You have seen him on the red carpets with his celebrity girlfriend, you have probably also seen his hysterical social media videos that have earned him the title of the ‘Archbishop of Banterbury’, but if you want to know what makes him “scream like a little girl”, what he has in common with Tom Brady and why he wishes he was Henry Tuilagi then all shall be revealed as our ‘Sports & Performance Editor’, Mark Laws, caught up with all 6ft 4” and 19 stone of James Haskell... MARK LAWS: From just a quick glance at your website it is clear that you are a man of many talents, how much of your achievements do you owe to talent and how much is down to hard work? 126

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By Mark Laws /// Photos by: Richard Lane Photography

JH: I would say that’s about 70/30 in favour of hard work. At the age of 15 I didn’t get selected for the England U16 squad and was bitterly disappointed. I went away and started training hard to the point where I was almost addicted to training. We had a family friend who was a personal trainer, he used to come in and work with me while I was still at school, so while other boys were out chasing birds I was running up hills in the rain and lifting weights...and I’ve always kept that going. Same thing at Wasps. When I was there first time around I was always doing extra training. I’ve always paid the best trainers, nutritionists, physios...and I’ve

always done some weird and whacky stuff to develop myself. Whether that’s wrestling, Jiu-Jitsu or whatever it may be, I always look to do extra work that will make me a better player. ML: Life in the back-row is full of never ending collisions, how does your body cope with the punishment? JH: It hurts haha. And it doesn’t get any easier. During the season, the day after playing I will be sore. The next day after that is even worse. It usually feels like you’ve been hit by a car...twenty times over. Hopefully by the Wednesday I will feel normal again, well normal-ish, ready to do it all over again.

ML: How about after the off-season? JH: Obviously when you haven’t done any contact work for a while you get very stiff when you’re back in the grind, you’ll be very sore - my neck and shoulders will be in pieces, and other bits of me will be very sore to touch. That’s just the life of a modern day rugby player. In the back row we end up doing a bit of everything, so we get battered more than most. ML: On that note, who is the hardest person you have ever hit, or been hit by? JH: I think someone like Henry Tuilagi. He is the biggest person I’ve ever hit. He felt like a 135kg mountain of rage and aggression

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JH: There was a period of time when I was doing it to Owen Farrell (Saracens and England Fly Half) quite a lot. They’re the videos that most people have watched - those were quite enjoyable because he hates social media, he is a very professional guy so doesn’t want to be featured on any of that stuff, so that was quite good. But Elliot Daly is the ultimate ML: Do you not ever wish you were wind up merchant at Wasps, a 5ft 9” scrum half that could avoid pranking people and jumping out on people...oh and Nathan Hughes! some of these collisions? JH: No - I wish I was Henry Tuilagi He’s a bit behind the curve is our Nathan and he has only just haha!! discovered jumping out on people and screaming at them - he does it ML: You often feature your teamall the time. He’s always jumping mates in social media videos...who out on me! I am legitimately trying is the most fun to tease when the to work out if I can pre-empt it so I camera is recording? that just didn’t move. The biggest hit on me was by Sam Tuitupou when he was at Worcester. Someone tipped me the ball, I thought I was through to the goal line to score. I didn’t see him coming and he just came along and folded me up like a deckchair. That one hurt but to be fair it was a great hit.

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can kick him right in the head and claim it was just a reaction...but unfortunately I always scream like a little girl. ML: Speaking of wind ups, how did it feel to wake up one day to headlines that you were dead? What was that all about? JH: That’s a long story haha. Basically some people set up a fake news page branded up to look like ESPN. They featured a fake story about Tom Brady, the NFL player (New England Patriots Quarterback and 5 time Super Bowl winner), failing a drugs test, then the following week there was another fake story about me failing a drugs test, then the following week was another fake story about me killing


SI X NAT IONS RUGBY myself in shame because of the (fake) failed drugs test. I kind of made a bigger deal out of it than it was really, people were contacting me to see if I was alive and I used it as a chance to make a funny video to let people know that I wasn’t dead. I was just proud that I’d been put in the same bracket as Tom Brady, he is an absolute legend and a global icon. ML: Speaking of icons...what colour are the toe nails today? JH: I haven’t got any colour on them. Well actually one of them is kind of orange, or ‘coral’ to give it the correct technical term. I need to get them done but I’ve been too busy recently - I will get them jazzed up a bit soon though. ML: For any of our readers who are aspiring rugby players, what advice would you have for their off-field work to help with their athletic performance? JH: Firstly I would tell them to buy my book “The Introduction to Becoming and Remaining RugbyFit”, and I have another book which is available to pre-order through Amazon called “Perfect Fit”. That will tell them everything they need to know. But importantly, just being in ridiculously good shape won’t make you a better rugby player - you need to work on your core skills. I always say to people, if being a good rugby player is your priority then spend 10 minutes after every training session working on one of your core skills, whether that’s tackling, footwork, carrying, passing or handling it should become an everyday part of your training. From a conditioning perspective, you should find one goal and stick to it. Don’t try to be bigger, stronger, leaner and more powerful all in one go. You need to find an area and work on it and look for those improvements. Also, look at your diet, if you can get that right it’s a

huge benefit. If someone can get all of those things right they will become a better player. ML: Finally, this years 6 Nations is going to be quite tasty, how has the mood been in the England camp and how confident are you that they will build on last years success? JH: It has been very positive and we are confident of being able to retain the title. We are coming in to this competition following a 3-0 win in the Autumn Internationals, but the 6 Nations is hugely competitive. More so this year than any other year, it will be interesting to

see how we go. Eddie (Jones, England Head Coach) is always raising the standards so what was good enough for the Autumn Internationals won’t be good enough for the 6 Nations. But I think England are in a good place and have shown a great depth in the squad - it’s going to be tough but we are all excited.

You can pre-order James’ book on Amazon here https://t.co/itzCOfqFp8. For more information on any of his health and fitness products visit www.jameshaskell.com.

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S P O RT S PERFORMANCE

BENEFITS OF CALISTHENICS I

’M JASE. I OPENED

the first calisthenics gym in the UK.

I’m also a part of the Street Sports Association, which is recruiting affiliates and members up and down the country in an attempt to help raise the profile of the calisthenics movement and to hopefully one day see it as a recognised sport. My entire life revolves around calisthenics but not only have I chosen this lifestyle for myself, I have also created a pathway that allows others who may be interested to become a part of our movement, and to ensure that there are career opportunities for athletes and coaches within this niche area. We aim to create a positive area of the industry that is appealing to both beginners and hardened fitness enthusiasts alike who are wanting to take their bodies beyond what they thought was ever possible...including sometimes even defying gravity! Who wouldn’t want to be able to perform a human flag? 1. Anyone can do it That’s right- whether you’re a professional athlete or a total novice, you can get involved, calisthenics is where it is at.

2. You can do it anywhere Calisthenics is bodyweight training, so you don’t need any equipment. 132

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/// PHOTOGRAPHS BY STEVE SANDER

So, not many people know what calisthenics is. I’m going to explain it here in detail.


By Jase Barvolution

3. It increases your relative strength When you use your body to strengthen, it increases your relative strength. Increasing your relative strength will enable you to move your body more efficiently. 4. An aesthetically lean, muscular, athletic physique In a nutshell- calisthenics can help you to look good naked. 5. Increased muscular endurance and explosive power Calisthenics enables you to work both your fast and slow-twitch muscle fibres 6. Adaptable to any sport The conditioning and strengthening of the body offered by practising calisthenics can enhance your performance in any sport. 7. Helps to develop a strong and stable core A lot of strength generated by calisthenics is thanks to the high levels of core activity during compound movements.

8. Burns fat So many people incorporate calisthenics into their training without even knowing the meaning of the word. Ultimately it doesn’t mattercalisthenics burns fat! 9. Encourages Constant progress There is always a next level with calisthenics. There’s always something new and something to develop, and

though progress in strength is relatively slow, the steps in-between are so much fun and so worth it. 10. Looks Awesome Practising calisthenics means you can look awesome, whilst being able to do something that looks incredible? Instagram/Facebook: @jase_barvolution www.jasebarvolution.com

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THE BIGGEST KEPT SECRET IN FITNESS! /// PHOTOGRAPHS BY STEVE SANDER

A

re you bored? Probably seen that guy on the other pages doing a bench press before I imagine? How about we mix your training up a bit, make it fun and make it progressive in multiple ways? This is your training we are talking about here, this is supposed to be your time to express yourself, not to limit yourself by your imagination and that of everyone else’s. I want to tell you that there is a way 134

of training that you may not be familiar with yet, a way that has laid dormant for 1000’s of years, a way that sculpted ancient Egyptian warriors and Spartans, a way that not only improves you aesthetically, but functionally and mentally. I am talking about calisthenics and I am going to give you a few reasons why it should be implemented into your training ASAP! My entire life revolves around calisthenics but not only have I chosen this lifestyle for myself, I have also created a pathway that allows others who may be interested

MUSCLE & FITNESS / FEBRUARY 2018

to become a part of our movement, and to ensure that there are career opportunities for athletes and coaches within this niche area. We aim to create a positive area of the industry that is appealing to both beginners and hardened fitness enthusiasts alike who are wanting to take their bodies beyond what they thought was ever possible...including sometimes even defying gravity! Who wouldn’t want to be able to perform a human flag? Human Flag: Beginner to Advanced in 8 stages Now this is not an easy process,


By Jase Barvolution

certainly not as easy as I have made it sound in the title. There is limited space for me to explain the entire process but I want to get across the key 8 stages that will help you to understand the levels of progressions and regressions from a complete beginner status to the full isometric Human Flag. For some more thorough face-toface instruction I would suggest seeking out your nearest Street Sports Association coach. This will ensure you can attain this static pose in the quickest possible time based on your ability! In all of these static positions it is not just about how long you hold it for; it is about making the exercise as hard for yourself as possible by focusing on the contractions in the key areas of each position!

Key Points:

Invert (Shoulders)

Oblique Plank (Core) –

• Both hands grip the pole as previously, but your feet will now point towards the sky • Once you realise you can take your weight on your shoulders you can focus more on straightening up and work towards lowering • Look to where you are going, head and chest facing the sky

• Feet compounded or astride • Leaning on one arm ensure your shoulder is aligned with your elbow • Full body alignment from shoulder to toe • Forceful contraction of muscles to make the exercise as hard as possible

Gladiator Plank (Stabilisation) – • Base points are the same hand and foot • Straddle the legs • Point the top arm to the sky • This helps to fire up assisting muscles that will be needed to stabilise you in the human flag

Lowered Invert (Play time) – • As you lower yourself down see how low you can stay in control • Use single legs to test your conditioning against the lever length

Floor support isometric (Upper Back) –

Straddle Human Flag (Nearly there) –

• Floor hand to be pointing behind you or towards your feet (to correctly position straight arm for pole or ladder grip) • Top hand to grip the pole (over-hand) • Concentrate on the pull (top hand) and push (bottom hand) utilising pressure in your upper back area - and do NOT bend your arms

• This helps distribute the lever length by keeping more weight closer to the anchor point. Once you can stabilise with your torso at a horizontal angle you are nearly there.

High bar flag (Positioning) • Helps condition you into keeping the ‘pull side’ in a straight arm position as you’re more likely to want to bend this arm to keep yourself up.

Full Human Flag (Nailed it) – • Arms fully locked • Aligned body • Full compound isometric using all areas of the body • This may be your goal but there is so much more you can learn once you achieve this!

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IN THE NEWS

A light-hearted guide to what’s trending in the world of fitness, food and anything we just think is fun…

First ever social media bodybuilding and fitness contest to be held online- and the winner gets a Bentley GT!

T

here’s no escaping social media nowadays is there? From our meals to our muscles, we share it all for the world to see. But what if you could actually compete online? Well now you can- in America anyway. The WFF (World Fitness Federation) are running the world’s first ever social media bodybuilding and fitness contest- and competitors are in with a chance of winning a Bentley Continental GT. The contest is being organised by the WFF in partnership with supplement marketing group Rippedience and WFF Team USA coach Lauren Powers. Contestants may enter

once a month as many times as they like, by submitting photos and videos via Instagram. Monthly winners will be announced until the final in November. 40% of votes will come from Instagram voters and followers, whilst the remaining 60% of the vote will come from the judging criteria. “In this contest there will be no politics,” says organiser Lauren Powers. “Every contestant is a winner, as they’ll gain added exposure on Instagram and build up their follower base. “The overall goal is success and motivation for all involved.” www.rippedience.com

Lauren Powers, organiser of the online BB show. @officiallaurenpower

Track your sexual performance and calories burned during intercourse- with the world’s first sex tracker!

F

orget fitness trackers- there’s a new sex tracker on the market that will ‘rate your performance’ and ‘inform you of your girth’. I.con, the world’s first ‘smart condom’ is exactly like a fitness tracker, except that you wear it on your penis, and it tells you if you’re good at sex! The new innovation is the

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brainchild of British Condoms, and it’s sure to get pulses racing! ‘Have you ever wondered how many calories you’re burning during intercourse? How many thrusts? Speed of your thrusts? the duration of your sessions? Frequency? How many different positions you use in the period of a week, month or year,’ asks the British Condom website. Just incase you were wondering, you can now find out, as main features include: i.Con will record: • Calories burnt during sexual intercourse • Speed of thrusts • Total number of thrusts • Frequency of sessions • Total duration of sessions • Average velocity of thrusts • Girth measurement

MUSCLE & FITNESS / FEBRUARY 2018

• Different positions used (currently BETA testing – will have more info in a release coming soon) • Average skin temperature And, wait for it, the tracker even has a light that turns purple if it detects an STI! Clever stuff! It sounds as if the i.Con puts most fitness trackers to shame, doesn’t it? But the thing is, it’s not actually a condom; more like a ring you wear around your penis. It can however be adjusted to suit your girth. The i.Con costs £59.99 at www.britishcondoms.uk


By Danni Levy

New Uber-style app allows you to book and track a PT

A

new app on the market enables Londoners to book a personal trainer within a few hours. Vyta, an on-demand service that allows users to track their trainer’s location to see if they’re en-route, is designed to help busy Londoners schedule a workout by offering vetted trainers at a fixed price of £55 per session. Clients can request a trainer to attend their home, local park or place of work and users are assisted by a support team to whom they can detail their goals and requirements. The Founder of the app, Joshua Ashley said: “I’m delighted to

launch the Vyta app, which I believe will revolutionise the way that personal training is organised and delivered, initially in London. “We are transforming the trainer-client relationship and putting the customer in charge so that training becomes more convenient.

“As a result fewer sessions are cancelled and more people achieve their health and fitness goals. “We aim to allow customers to book their favourite trainer to the place and time that best suits them, in as little time as an hour, all within a few taps of their phone.”

Inflatable Ninja-Warrior style course to land at Aberdeenshire castle

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here are plans in place to erect a 5k Ninja-Warrior style course at castle Fraser, Aberdeenshire this September. The inflatable course, which has been inspired by the hit TV show Ninja Warrior, will be open to both fun-runners and serious competiinemaker Slimline Wines have tors. launched a sugar-free alcoholIt will feature 10 hurdles, all of ic tipple containing zero carbs! which will be inflatable. Those The new range, costing £8.99 for brave enough to give it a go will a bottle of red or white and £10.99 face huge potholes, gigantic ball for a bottle with sparkle comes in at pits and a 5,000 square foot just 50 calories per glass. inflatable ‘Moon Walk’. An average bottle of Prosecco Each event will be open to up to contains around 500 calories, but 5,000 runners and the runs will a bottle of Slimline sparkling wine not be timed. contains only 370. And whilst sugar is found naturally in grapes, the makers have found a way to extract all sugar from the wines, using a ‘secret’ process where live yeast eats the remaining sugars. The wines come in slightly lower in alcohol than the average bottle too, at 10.5 per cent ABV.

Sugar-free wine hits the UK market

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The course was invented by Alex Winters, a former CBeebies TV presenter, who came up with the idea whilst watching Ninja Warrior with his three children in 2014. Over 100,000 people have taken part in the events, known as Gung-Ho, across the UK so far and Castle Fraser is set to be one of the most popular courses yet. The Gung-Ho events have raised thousands of pounds for charity, with many runners challenging themselves for this purpose. The amount of air used to inflate the course is roughly the equivalent of 76 million footballs! FEBRUARY 2018 / MUSCLE & FITNESS

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ASK THE AT H L E T E

COVER MODEL AND ARNOLD CHAMP RYAN TERRY ANSWERS YOUR QUESTIONS Is any form of cardio okay? Matt, Essex Personally I think you have to know your body and your metabolism before you decide what cardio you do. For example, I have a very fast metabolism so when I’m training for a show I have to maintain as much muscle mass as I can whilst losing body-fat. So for me, I do very low intensity cardio over a long period of time. I do this fasted first thing in the morning to be able to monitor my fat-loss. If I do high intensity then from my experience I speed my metabolism up too much, and end up losing both fat AND MUSCLEwhich I don’t want to do. It all depends on the person and their goal. If you’re overweight then high intensity cardio with short sprints etc is better as you’ll lose fat faster.

and also how your body reacts to temperatures and to drying out. When I was in Vegas at the Olympia the heat was quite intense, so I cut my water at around 6pm for a 10am show the next day. I water load about 7 days out to flush salt from my system and to give that grainy, hard look on stage.

Can I drink alcohol at the weekends if I want to compete? Shaun, Manchester I think alcohol is bad even in the off-season for in all honesty. The reason for that is that it’s dead calories. You do need a social life though, so if alcohol is a part of that for you then of course factor it in in your off-season, but there’s definitely no place for alcohol when training for a competition. Use these calories for food instead.

Where’s your favourite place in the world? Tom, Poole With my job I’ve been fortunate enough to travel the world, see some amazing places and meet some amazing people. For me though, there’s no place like home. I live in the north of England where I’m surrounded by National parks and have so many good friends. Home is where the heart is.

How long before a show do you stop drinking water? Jason, Windsor I tend to cut water out about 24 hours prior to stepping on stage. As a general rule for others, this can vary depending on the climate in the country in which you’re competing 142

Who was your idol growing up? Marc, Edinburgh It has to be Arnold Schwarzenegger. I know that’s a bit of a cliche, but he’s done so much for bodybuilding- the sport that I live and breathe and love so much. He’s a great ambassador all-round. He has a clean social live too which is admirable. Physique wise, I’d also have to say Flex Wheeler- I can’t think of anyone who matches up to him aesthetically.

Would you ever open your own gym? Sophie, Blackpool I would never say never, but for me it’s not really viable at the moment because of my work schedule. If I opened a gym I’d want to be there in person all of the time and that’s just not possible right now. That said,

MUSCLE & FITNESS / FEBRUARY 2018

I’ve put some money aside so when the day comes I can open a gym if I choose to.

Should I train abs everyday? Ben, Oxford Personally I wouldn’t train abs everyday. For me I train them twice a week and give them a four day rest in-between. The reason for that is you treat your abs like any other muscle group. For that 3D growthyou have to rip the muscle fibres down and then give them enough time to repair before hitting them again. I tend to take 3-4 days to repair and then go again. I alternate between heavy load workouts and then more repetition in my core workouts to keep everything tight in my midsection. Do you think you’ll ever stop competing? Becky, Cambridge Yes- I can’t compete forever. I love the stage, I love dieting and I love the discipline. People get bored at the end of the day and there are always fresh faces on the scene. I’ve been in this industry for eight years now. I’ll keep doing it for a good few years yet though and will definitely keep my foot in the door post-competing. Plus, I have that Olympia win to bring home yet! When you’re not in the gym, where do you like to shop and what are you favourite brands? Rob, Birmingham This is quite a difficult one for me as I do live in gym gear to be honest. There’s a company called Father & Sons who do some great fitted stuff


By Danni Levy y

made for people who train, like fitted jeans and shirts and I’m fortunate they send me stuff too, which is great. I’m a bit partial to River Island as well- if I go out shopping I get a fair few clothes in there.

STEVE SMITH

If you won the Olympia, what would be your ultimate goal after that? Tony, Cardiff For me to win the Olympia would mean the absolute world to me. That’s my ultimate goal. I want to be the best in the world and you can’t do any better than that. Post-Olympia I’d love to try to retain that title and set the bar high for people to try and come to take that from me. Jeremy Buendia is 4 x Mr Olympia so I’d love to try to match that, but who knows, I’ve got to try to win it first and then go from there.

Got a question for our March cover model? Email: d.levy@bodypower.com for the chance for your question to be answered and appear in next months magazine.


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Muscle fitness uk february 2018  
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