Mob 07980 906 982 •  Email info@absolution.uk.com •  Website www.absolution.uk.com

After my hectic 2007 Natural Bodybuilding season culminating in my 3 rd place finish at the UIBBN World Championships in Madrid, I decided that 2008 would be a year of growth. This meant for the first time since 2004 I could have a good 12 months eating and training without the strain of contest dieting.

As usual, without any urgent competition agenda, I ate more than usual over Christmas and New Year and put over 1 stone on of water and fat.

I then received an interesting email from an extra's agency asking for 'Big Muscular Men' to appear at the 2008 BAFTA awards at the Royal Opera House in London.

I returned the mail and after a week of waiting, I was told that I was in.

This gave me 2 weeks in which to try and get into Spartan shape. I immediately called my supplement sponsors, AST and Udo's and asked for help. I had devised my diet and training plan and just needed their support to add the finishing touches.

They supplied me with the following, Beta X, VP2, Muscle XGF, CLA, Metabolic Prescription RX and of course Udo's Oil blend. I incorporated these superb supplements in my diet plan and the results surprised even me.

For two weeks I followed my contest prep plan which was as follows,

Meal 1 Oats, VP2, Udo's Oil.

Meal 2 Nytro Pro 40 (AST's MRP)

Meal 3 Tuna, Cottage Cheese, Sweet Potato, Udo's Oil and Salad.

Meal 4 Nytro Pro 40

Meal 5 Chicken breast, steamed veg, Udo's Oil.

Meal 6 Muscle XGF

On top of my meals I had VP2 (Whey Isolate) pre and post workout and also my multi vitamins, Beta X, CLA and Metabolic Prescription RX.

On top of my dietary regime, I trained 6 days per week instead of my off season 3 sessions per week.

I started Max OT Cardio 2 x per week. My routine was simple. Recumbent cycle, 16 minutes, level 12, random programme. My first attempt ended with me getting just over 8km. By the end of the 2 nd week I was getting 9km easily. I am continuing this little regime 2 x per week now trying to build to 10km in 16 mins.

On top of this I did 3 x Max OT weights sessions. (See www.astss.co.uk for Max OT principles)

Session 1 - Back and Biceps *

Session 2 - Chest, delts and triceps *

Session 3 - Legs *

(I added ab work to the Max OT Cardio sessions)

On the 6 th session of the week, I did the Spartan 300 plan *. This proved to be the most gruelling session of the week. Lactic acid built up and I couldn't manage to complete all the exercises in 1 set each. Again, I am continuing the plan and will conquer it soon.

This little project really helped me regain my focus and I feel like my off season has good balance now. I work hard and eat well 6 days per week and still enjoy my cheat meal and ½ bottle of wine on Saturday night.

Thanks to AST and Udo's for their support. Thanks for Total Fitness for providing me with the best environment to train.

This year BAFTA's, who knows what will be next.

*
Session 1 - Back and Biceps

Pulldowns to front 3 x 6 reps

Bent over row 2 x 6 reps

Seated narrow row 2 x 6 reps

Partial Deadlifts 2 x 6 reps

Dumbbell Curls 3 x 6 reps

Cable Curls 2 x 6 reps

Session 2 Chest, Delts and Triceps

Dumbbell Flat press 3 x 6 reps

Incline Barbell press 2 x 6 reps

Plyometric dips 3 x 10 reps

Push press 3 x 6 reps

Lateral raises 2 x 6 reps

Single tricep extensions 2 x 6 reps

Rope pushdowns 2 x 6 reps

Session 3 Legs

Squats 3 x 6 reps

Leg press 2 x 6 reps

Lying leg curls 1 x drop set

Reverse smith machine lunge 2 x 8 reps

Calf raises 1 x drop set

Spartan 300 plan (performed as circuit with minimal rest)

Wide pull ups - 25 reps

Deadlifts - 60kg x 50 reps

Push ups - 50 reps

Single dumbbell snatch - 15kg x 25 reps each arm

Floor wipers - 60kg x 50 reps

Box jumps - 50 reps

Wide pull ups - 25 reps