Lifestyle Prior To Change
What was your lifestyle like prior to your transformation?
I enjoyed lifting weights, going to the gym. But my diet seriously lacked. I had no commitment, or consistency.
What was your low point or turning point?
At first I struggled with keeping a social life. When invited out for a meal, or for a few drinks I often had to turn them down. But I soon realized that there were ways around this. When eating out I could customize my meal and also the way it’s cooked. You may get the odd joke made but usually you’ll gain some respect from the people around you and great support.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
I am a sufferer of Crohn’s disease. Crohn’s disease is an incurable disease which I was unfortunately diagnosed with at the age of 12.
Please provide a timeline including when you started the transformation, and include major milestones:
- Transformation Start: I heard about a cover model competition ran by the leading UK supplement brand, PhD nutrition. The prize was a 1 year contract with PhD nutrition and £1,000 worth of supplements. An opportunity I wasn’t going to miss. I needed this goal to really push myself out of my comfort zone and get serious.
- Milestone: My first week I lost 6lbs, I was pleased. I knew I was on the right track and my strength was still increasing.
- Milestone: I was becoming fitter, my endurance was better and my body just seemed to work more efficiently. I was sweating less, and felt strong through my workouts. As I used to get constant dizzy spells.
- Milestone: Towards the end of the 12 week transformation, my abs became very visible for the first time ever.
- Milestone: On the final couple of weeks I realized that I didn’t crave the foods I once craved, greasy fast food didn’t appeal to me. I had strong will power, and I was driven and focused on the end goal.
- Transformation End: I was fortunate to win the competition. I set my self a goal, and I achieved it. It was probably one of the proudest moments of my life finding out that I had won. I couldn’t believe it. All the hard work had paid off!
Bobby's Training Approach
What was your weight training approach and split during your transformation?
I opted for the HIT (High intensity training) approach. A lot like Dorian Yates style training. 1 – 2 warm-up sets and then one working set to complete failure.
Please add a workout that worked best for you:
- Monday - Chest and Triceps
- Tuesday - Back and Biceps
- Wednesday - OFF
- Thursday - Shoulders and Traps
- Friday - OFF
- Saturday - Legs and Abs
- Sunday - OFF
|Chest and Triceps|
|Decline Bench Press||3||12-15, 9-12, 6-10|
|Incline Bench Press||2||9-12, 6-10|
|Dumbbell Flye||2||9-12, 6-10|
|Cable Tricep Extension||3*||12-15, 9-12, 6-10|
|Cable Tricep Extension w/Rope||3**||6-10, 12-15, 25-30|
* With this, I would really focus on using my triceps and hold at the bottom.
** This is a drop set. The last set is a really light weight, and focus on the squeeze at the bottom.
|Back and Biceps|
|Pullover Machine||3*||12-15, 9-12, 6-10|
|Wide Grip Pull Up||2**||8-10, 5-8|
|Wide Grip Lat Pull Down||3||12-15, 9-12, 6-10|
|Barbell Row||3||12-15, 9-12, 6-10|
|Narrow Grip Machine Row||2***||9-12, 6-10|
|Preacher Curl||3****||12-15, 9-12, 6-10|
|Seated Dumbbell Curl||2*****||9-12, 6-10|
|Seated Hammer Curl||1*****||9-12|
* At the end of my working set, I would drop the weight down and do half reps, and hold for a few seconds on the bottom part of the rep.
** I would do the first two sets unweighted, and then a weighted set as my working set.
*** I would sometimes do a light set, with a few second hold at the end of each rep.
**** I would ensure I am fully stretching my bicep when doing this, and not falling short.
***** I would alternate between seated and incline.
|Shoulders and Traps|
|Seated Overhead Press||3||12-15, 9-12, 6-10|
|Seated Overhead Dumbbell Press||2||9-12, 6-10|
|Seated Lateral Raise||3*||12-15, 9-12, 6-10|
|Single Arm Cable Lateral Raise||1**||6-10|
|Dumbbell Front Raise||2||9-12|
|Seated Cable Upright Row||3***||12-15, 9-12, 6-10|
|Barbell Shrug||3****||12-15, 9-12, 6-10|
* I would alternate between bring the dumbbells from the side, and from the front.
** With a few negatives at the end.
*** Not many people do this exercise; it’s my favorite for traps!
**** I make sure not to bounce the weight, but to hold and squeeze at the end of each rep.
|Legs and Abs|
|Leg Extension||3*||12-15, 9-12, 6-10|
|Leg Press||2||9-12, 6-10|
|Dumbbell Walking Lunge||1***||15-20 (One lap)|
|Still Leg Deadlift||3||12-15, 9-12, 6-10|
|Seated Hamstring Curl||2||9-12, 6-10|
|Incline Sit Up||3||9-12|
* I will do a drop set at the end...it’s a killer!
** If I do squats mid-session, My quads are already fried. So I can’t always go as heavy as I’d like so I go for volume here.
*** Just find a good walking space which is going to allow about 15 – 20 steps per leg.
Please detail your cardio approach during your transformation?
1 – 2 HIIT sessions per week. And 5 – 6 SSCV sessions per week.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- It’s not about lifting heavy weight. I want to sculpt my body, my body doesn’t know if the weight is 2kg or 200kg. It’s how you work your muscle. It’s all about mind to muscle connection
- I find cardio not only helps to reduce body fat, but especially morning cardio it helps set you up for the day.
- It doesn’t matter about that one hour in the gym if you’re not eating correctly and resting during the other 23 hours in the day.
How are you currently training, and has your training changed since the completion of your transformation?
As I was on low calories for a long period of time last year (I also had to stay on low calories after the competition due to a photo shoot) I am using this time to be above maintenance calories and give my body the chance to grow.
Bobby's Diet And Supplement Plan
What was your diet/nutrition approach during your transformation?
I didn’t want to go on a crazy diet. I wanted to have a healthy balanced approach which wasn’t too demanding on me and affected other areas of my life.
Can you give an example of what your daily meal plan looks like?
- 6:15 AM Oats + PhD Pharma whey HT+.
- 9:30 AM Chicken breast plus whole meal pasta plus broccoli.
- 12:45 PM Turkey steak plus sweet potato plus broccoli.
- 4:00 PM Half a cup of oats plus PhD SynergyIso-7 (Pre-workout meal).
- 5:00 PM PhD V-Max Pump plus 5 PhD BCAAs caps.
- 7:00 PM PhD recovery 2:1.
- 8:30 PM Lean mince plus Asparagus and maybe some sugar free jelly.
- 11:00 PM PhD Pharma Blend 6 hour.
Were there any diet/nutrition mistakes you made that you learned from?
At first I cut out carbohydrates in the morning. This was a mistake as I wasn’t able to function right throughout the day. I realized that cutting carbohydrates in the morning was a stupid idea, and would have a negative impact on my training and also my body.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Prepare your meals in advance. Not only is it easier and more convenient but it prevents cheating.
- When you eat well, you’re able to train to the best of your ability.
- With solid nutrition I found I was over all more healthier, and happy and I had far more energy during everyday tasks.
Did you allow yourself cheat meals?
One cheat meal a week, anything which I fancied. I usually used this opportunity to eat out with my girlfriend.
What supplements did you use during your transformation?
Pharma Whey HT, PhD Synergy ISO-7, PhD V-Max Pump, PhD BCAAs, PhD Recovery 2:1, PhD Pharma Blend 6 hour and a multivitamin.
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Think about where you want to be. What your goal is and what is preventing you.
- Be consistent. Set out a routine, prepare your meals in advance and don’t let yourself slip off of track.
- Enjoy the journey! Yes there are hard times, but I was happy more than I wasn’t during the transformation. I felt great; I was making improvements each day.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
Your friends order a pizza…you’re tempted. Just think. What is more important, that pizza or you achieving your end goal?
Your Life Now
What is your life like now that you’ve made a transformation?
My life is good. My training is going well and I’m growing, I also have PhD behind me who are able to support me and I’ve made some great friends through their forum.
What motivates you currently to keep improving yourself?
Not being content, I guess I’m a perfectionist. I always want to improve, get better, bigger and stronger.
Anything else you would like to share?
Do not make up excuses for yourself. Excuses as to why you can't train or why you may miss a meal. Nobody else cares; you're doing it for you. You are just lying to yourself! If you find yourself in a situation, such as you're tempted to order a pizza from the takeaway, just think, is that pizza worth my goal? If you order that pizza maybe you don't want that dream body as much as you thought you did.
Keep structure to your training. Keep a log book. Progress! When I go to the gym I can look at my log book, know exactly what exercise I'm doing, what weight I lifted last week and what I'm aiming for this week! It's great for motivation too, every time I go to the gym I'm aiming to beat myself last week!
I enjoy lifting weights, but that's just one hour a few times a week. It's the other 23 hours in the day which count just as much, which most people fail on. You're wasting your time in the gym if you're not eating right outside of the gym.
For those with medical conditions such as Crohn's, I was fed up of been told what I can do and what I can't. What's possible, and what's not. Crohn's is an incurable disease, but with my new active life style with correct nutrition I am symptom free, and I feel great! Don't let it control you, but the other way around. This is your life, so you live your life, how you want to! You are doing this for you. Nobody else.
How Can People Contact You?
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