Competition history
- 2010 Scottish – Placed 4th in Novice and gained invite to British in Sept 2010.
What is your background and how did you get started in bodybuilding?
I have always been into sport, did weight training from age of 14, then played rugby throughout adult.
Why do you love bodybuilding?
Have always had a passion for bodybuilding and recently got back into it. I love it because it makes me feel good in myself.
What is your training philosophy?
To never say no, always trying harder. I train as heavy as possible on and off season.
What's a good workout routine that has given you results?
- Monday - OFF.
- Tuesday - Triceps and Biceps.
- Wednesday - OFF.
- Thursday - Back, Hamstrings and Calves.
- Friday - OFF.
- Saturday - Quads.
- Sunday - Chest and Shoulders.
| Tuesday | ||
|---|---|---|
| Triceps and Biceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 6 | 8 to 10 |
| French Press | 4 | 8 to 10 |
| Tricep Dip | 4 | 12 to 15 |
| Barbell Curl | 6 | 8 to 10 |
| Concentration Curl | 4 | 8 to 10 |
| Machine Curl | 5 | 8 to 10 |
| Thursday | ||
|---|---|---|
| Back, Hamstrings and Calves | ||
| Exercise | Sets | Reps |
| Pull Up | 8 | 8 to 10 |
| Lat Pull Down | 4 | 8 to 10 |
| T Bar Row | 4 | 8 to 10 |
| Stiff Leg Deadlift | 5 | 8 to 10 |
| Hamstring Machine | 6 | 10 to 12 |
| Standing Calf Raise | 6 | |
| Seated Calf Raise | 6 | |
| Saturday | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squat | 6 | 10 |
| Leg Extension (Including negatives) | 6 | 10 |
| Leg Press (Including drop sets) | 4 | 10 |
| Sunday | ||
|---|---|---|
| Chest and Shoulders | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 10 |
| Decline Bench Press | 4 | 10 |
| Dumbbell Flyes | 4 | 8 to 10 |
| Shoulder Press | 4 | 8 to 10 |
| Arnold Dumbbell Press | 4 | 8 to 10 |
| Seated Side Laterals | 4 | |
| Lying Dumbbell Lateral Raise | 4 | |
If you have to pick only 3 exercises, what would they be and why?
- Military Press – Great exercise.
- Squat - For all over.
- Bench Press - Same.
What’s the best training tip you could give to others?
Keep at it and never give in. (STRICT).
What is your philosophy on nutrition?
Always eat reasonably clean.
Give us a typical day in your off season diet:
- Breakfast - Porridge, scrambled eggs (whites), 1 whole egg, wholemeal toast and whey protein.
- 10:00 am - Fruit, apple and banana.
- Lunch – Baked potato and chicken breast.
- Prior to training 4:30 pm – Porridge and whey protein.
- Dinner – Baked potato/pasta, chicken or tuna.
Give us a typical day in your diet (contest prep):
As above but no carbs after 4.30 and only water in porridge and no yolk of eggs.
What are your favorite meals and foods?
Tuna baked potato.
Favorite cheat food?
Chinese.
What’s be the best nutrition tip you could give to others?
Eat as much protein as possible and keep carbs on prep for comp to minimum.
What supplements do you use that give you great results? How do you use them?
- Whey protein – Helps muscle growth, use about 3 or 4 times per day with water.
- Creatine – For strength gains.
- Glucosamine – Joint aid.
What brands do you think are offering the best products at the moment?
BSN.
What do you think is a good off season muscle building stack?
Whey and creatine.
What do you think is a good pre-contest/fat loss stack?
Just diet - caffeine.
Advice for others
What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?
- Stay lean all year to keep diet as easy as possible.
- Train as heavy as possible even when dieting.
- Get a great training partner.
What is your best advice for looking your best on competition day?
Cut carbs, no fluids after 4:30 on the day before comp.
How do you stay motivated? What advice would you give to someone who's having trouble staying on track?
Always track progress through pictures, never mind the scales, and if you have a good training partner this will help.
What shows have you got coming up, where can we see you compete?
Glasgow SECC 19th Sept 2010 British Championships (BNBF).
What would you like to achieve in your natural bodybuilding career?
To win British Championship.
Who are your favorite bodybuilders and idols?
Bill Pearl.
How can people contact you?
derek@fmsconstruction.plus.com
6 Comments
you dont mention a workout for abs or cardio,what do u do for these??
i competed in British Finals yesterday (19th Sept 2010) didnt place as well as hoped. I was outwith the top 5, await my final placing, which should be released this week.
Anyway may consider competing again next May or might leave it a year.
Thanks for the update Derek. How many competitors were in the finals?
There were over 95 competitors in all classes, in the novice class there were 10 of us.
Looking good but in order to win British Championships you may have to try and beat me.
Ha HA