Doug Lawrenson

Doug Lawrenson
Quick Stats
  • Gym Owner
  • Ex-Bodybuilder
  • 2nd, British Championships
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

Doug started out as a physical trainer in the army. He was a competitive gymnast, diver and trampolinist. After leaving the army Doug worked as a personal trainer at his local gym. It was then Doug first started bodybuilding.

After only 12 months on the bodybuilding scene Doug competed in the British championships where he placed a respectable 5th! In the following year Doug competed again to win 2nd place.

Unfortunately Doug tore his rotator cuff and could no longer compete. He then became a national bodybuilding judge with the Natural Bodybuilders Association.

Doug now runs a successful fitness centre where he trains males for bodybuilding and powerlifter competitions and females for physique and figure competitions. All of Doug's trainees have reached British championship level.

Doug also provides sports specific training services and diet serivces for people from the UK, Europe and the US. Doug has 2 websites, Gemini Fitness Center & Pro Diets


  • Nutrition
  • Weight management
  • Advanced sports nutrition
  • Personal training
  • GP referrals (for medical conditions etc)
  • Managing obesity
  • Gynamstics, trampoline and diving coach
  • Cardiac rehabilitation (currently studying)

Doug's Popular Workout Routines

  1. Doug's 4 Day Split Workout (extemely popular workout on M&S)
  2. The Super Toning Training Routine
  3. 12 Week Beginners Routine
  4. Maximum Strength Workout
  5. Doug's Mega Cutting Routine

Doug Lawrenson's Content

Difference Between Omega 3 and Omega 6
Most of us know that Omega 3 and Omega 6 fatty acids are good for us, but do you know the difference? Doug Lawrenson explains in detail in this article.
120.3K Reads 18 Comments
In-Depth Look at Carbohydrates
Everything you need to know about carbohydrates including carb types, GI, digestion, fiber, glucose and relationship with fat storage and physical activity.
20.9K Reads 1 Comment
Tuna, Avocado and Tomato Recipe
This tuna, avocado and tomato recipe is very high in protein and low in carbs, ideal for weight loss.
44.8K Reads 7 Comments
Lemon-Thyme Roast Chicken
Who doesn't like roast chicken? How about giving this Lemon-Thyme Roast Chicken a try.
42.4K Reads 3 Comments
Nutrition For Beginners - Part II
Part 2 looks at the amounts of food you need to build muscle and what are the best sources for protein, carbs and fat.
59.9K Reads 17 Comments
Nutrition For Beginners - Part I
First of a 2 part series designed to help beginners who are learning how to build muscle. Learn how to work out and how many calories you need.
113.3K Reads 102 Comments
What's All The Fuss About Protein?
Everyone talks about it. In gyms, magazines, bodybuilding forums and health food shops they're all talking about it. So what's all the fuss about protein?
16.7K Reads 0 Comments
How to Lose Fat Without Losing Muscle
The art of cutting, losing body fat without losing muscle mass. Learn how you should eat and train if you want to keep your lean muscle mass and lose that excess fat!
2.6M Reads 253 Comments


Prajal Shakya
Posted on: Wed, 09/17/2014 - 22:56

I have just started to work out and have never done it befor3 and I don't want a trainer. What would be the best exercise to build muscle and cuts. What should i follow

salina helmus
Posted on: Thu, 01/09/2014 - 17:02

hello, im salina im 16 im in a fitness class and having troubles with the workouts that the teacher has given the class , but im asking for your help on how i should start my summative i have to do a 12 week progam an im not understand how , if you have time would you be able to help me please ? im reachable at my email if you can help me it would be great

bill wahl
Posted on: Thu, 01/02/2014 - 21:19

Doug I am 60 years old and been lifting on and off for years. I am staring your Giant sets on 1/6/2014 and cant wait .Never did them before and hear good things about Giant sets .I am looking to gain muscle mass Plus burn some body fat is Giants set the right program for me .Or if you have something better please let me know .Thanks for your time Doug.......

Posted on: Thu, 09/12/2013 - 06:52

Today i went out of my way to meet Doug in person. I could empathise with his story about a torn rotator cuff because I'm currently suffering with a bad shoulder impingement at the moment which is seriously limiting my ability to train.

However my experience with Doug was completely contrary to what he would have you believe. He is cynical rude, abrasive, threatening argumentative, accusatory... You name it.
(If this is not an accurate portrayal of him by your account I don't dispute it. But this is my personal experience of the guy in my 20 minute meeting with him before he told me to f--k off.)

I came to see his gym, meet a legend and get some advice and left without any of the above. Despite having never claimed to be any authority on training and diet Doug made sure I knew the extent of my ignorance and went out of his way to withhold information just to make me feel and look stupid.

Perhaps i had been unreasonable asking his opinion on kettle bell workouts despite having been advised by other professionals to try them in order to help with my shoulder rehabilitation.*

In any event i didn't take any thing away from asking aside from and I'm paraphrasing "it is no different from doing dumbbells."

I was deeply disappointed and wouldn't wish the deeply unpleasant experience I had with him upon anybody.

( *for those interested: i only have my own point of reference but they have worked for me! Just ask somebody to show you some of the movements. I am still no where near I was but at least the pain I have had for over a year is nowhere near as extreme when i lift or work above head height.)

If you have any questions about this encounter i welcome you comment below or to send them the

Posted on: Wed, 07/24/2013 - 20:09

Doug, great tips I am really impressed by the routine. Thanks for all your help.

Posted on: Tue, 05/14/2013 - 23:49

Hey how ya doing I'm a 6-3 basketball player currently in college on summer break and I'm looking for a good summer weight lifting program to start on and I really need some help so I seen this and gave it a shot maybe you can help ?

Posted on: Sat, 04/13/2013 - 00:47

Hey Doug, I just got done reading reading over your routine designed specifically for ectos. Liked it, so i'll try it and let you know what I think. Really hoping to add about 15 pounds of lean muscle ASAP. Is the sleep thing pretty important...the whole 8 hrs. a day part?

Richie Robertson
Posted on: Tue, 08/21/2012 - 23:06

Hello Doug and Steve,
I'm in Australia, had surgery on both knees. Need a quick short term solution to help jump over my body's resistance (something to do with atrophy?) to building my formative muscle in my legs. I'm looking to build 2 cm on left and about 4.5 on right.

Currently difficulty returning from full squat without relying on my left leg to do all the work. This makes it hard to go back to 'old job' labouring and stuff like that. Plus it's a worry for me that I rely on my back to do all the work. Definitely a bad situation for me, indeed.

Anyone in Australia who would approve the aas type recovery? I am respectful and mindful of your web page and your generous information on the harmful effects of AAS.

This is a genuine request for a genuine recovery to "normal" I am roughly 74killos, 174cm tall. I am obviously inside of BMI, cycling and so forth have not been working. I can't find. ANYONE in my social/medical profession, including Proffessor Kahn- my surgeon who would recommend this very risky type of body fittness recovery.

I just want to go back to work, get back into living life to the max and not being stopped by the simplest of muscle bulk problems. If only I could just get that 2 or 4 cm back, I'm sure I'd get no more pain and would be strong and fit as I need to be. talking about it even gets me excited! Think about it, kite boarding, scuba diving, the kokoda trail... I'm getting a little money soon and I am honestly willing to travel outside of Australian law boundaries to get the recovery I need.

I am not a drug taker, I am willing to not drink alcohol during the program. I am hoping we can get this done in a three month window.

Could this be my opportunity I'm very much looking for?
Please email me back on the supplied address. I anticipate your response this week thanks Steve for passing the message on for me.

Posted on: Fri, 08/10/2012 - 10:26

i am in the process of starting a work out routine to loose fat and get definition on my body. I am 49 years old male and weigh about 230 lbs. What diet plan should i go on and also what work out will help me. The only issue is that i have lower back pain. help!!

M&S Team Badge
Posted on: Wed, 08/22/2012 - 14:09

Hi Rob,

Doug can be best reached via the forum:

USP labs Jack3d
Posted on: Tue, 08/07/2012 - 08:10

You are quite young so you will need a lot of water to drink through out the day. My Dad uses the same stuff and he measures using the scoop and drinks a lot of water. I’m not sure how you are measuring as the other guy mentioned. My dad mixes it with yogurt in a blender in the morning . Don’t ask, but supposively it works that way too. He wouldn’t do it if it was not good for you. It should tell you on the package how much water you are to intake.

Trevor Williams
Posted on: Sat, 03/24/2012 - 21:18

Hi Doug.

My name is Trevor and I'm excited to start your fat cutting workout next week. My question is about rep timing. By 2-1-2 timing, do you mean a count? For instance on a concentration curl, would that be 2 counts up 1 count down and so on?

M&S Team Badge
Posted on: Mon, 03/26/2012 - 10:21

Hi Trevor,

Doug can be best reached via the forum:

Posted on: Wed, 03/21/2012 - 09:40

Hey Doug, my name is Josh. Im just starting goin back to the gym. I used to go everyday when i was over in Afghanistan. Since i have been back, my schedule has been pretty tight with going to school full time and working full time and on top of that i have 3 baby girls and my wife and im only 23 lol. Well thats a lil bout me. I have finally decided that if i want to go to the gym im goin to have to wake up early. I have roughly an hour on monday and friday. Ill workout wednesday and either saturday or sunday. I need to lose body fat. I have while man boobs i guess. Not proud of it as you can tell. I was wondering if you have any workouts where i could do full upper body one day than lower body the next time. I have a basic idea of what my schedule will go. I would do cardio and abs strictly monday and friday since i have school early that day and wednesday and weekend would be my lifting days. I was hoping you could give me some advice and hopefully help me generate a routine that will help me lose fat and not too concerned whether i lose mass or not. Just want to get toned basically. Well, thats about it. Whatever input you have will greatly be appreciated. Thanks for your time.

M&S Team Badge
Posted on: Wed, 03/21/2012 - 09:42

Hi Josh,

Doug can be best reached via the forum:

Posted on: Thu, 03/22/2012 - 01:41

Thanks Steve

Posted on: Wed, 03/14/2012 - 11:11

I am a 50 year old woman, I have thyroid disease and am on medication for this. I have been working out at the gym for just over a year now. My muscles have toned, however, my weight has not changed. I am at the gym 4-5 days a week, consisting of strength training and cardio. I do not understand why my body is not totally transformed by now. I am wondering if you could give me some information that would help me loose weight as well as transform my body at a faster rate.