How Did You Get Started?

When I was very young I used to watch my older brother Bernard train at home. I was amazed how strong he was on the bull worker and at the amount of press-ups and sit-ups he could do. When I was a bit older I started doing press-ups and sit-ups myself. I was also a big fan of the Hulk series on TV - I was amazed by the size of Lou Ferrigno. Then when I was 18 I started going to the gym and I have been going ever since.

I entered my first natural bodybuilding show in Dublin, 1995. I did not do to well but really enjoyed it. My condition was not very good - my weight was 13.4 stone on the day of the contest. Before I started my diet that year my weight was 16 stone. I have entered 16 more natural bodybuilding contests since then. This year has been my most successful year in natural bodybuilding so far - I competed in 6 shows coming 4th at the BNBF Scottish and 2nd at the NPA north west which qualified me for both the BNBF and NPA British finals. I have been trying to qualify for the BNBF finals since 2002, so I was delighted when I placed and qualified. To place and qualify for the NPA finals as well was brilliant.

What Workout Plan Worked Best For You?

I have tried many different workout routines and splits over the years but this is the one I feel works the best for me.

Sample Workout Week:

Monday: Shoulders/Arms

Seated Dumbbell Shoulder Press
Lateral Raises
Rear Lateral Raises
Dumbbell Shrugs
Standing Dumbbell Curls
Seated Incline Dumbbell Curls
Tricep Pushdowns
Tricep Kickbacks

Click Here For A Printable Log Of Monday: Shoulders/Arms.

Wednesday: Legs

Leg Press/Squats
Leg Curls
Leg Extensions
Seated Calf Raises
Standing Calf Raises

Click Here For A Printable Log Of Wednesday: Legs.

Friday: Chest/Back

Barbell Bench Press
Incline Dumbbell Press
Weighted Dips/Cable Crossovers
Close-Grip Pulldowns
One Arm Dumbbell Row
Low Pulley Rows

Click Here For A Printable Log Of Friday: Chest/Back.

I train heavy each workout working my way up in weight doing 10, 8 and then 6 reps with my heaviest weight. Sometimes I do some high rep sets as well just to hit the muscle a different way.

Click Image To Enlarge.

I train abdominals every workout doing 3 sets of 40 reps of crunches.

What Nutrition Plan Has Worked Best For You?

My current diet - I eat 6 meals a day.

Sample Meal Plan:

Meal 1
100 Grams Oats
30 Grams Whey Protein Mixed With Semi-Skimmed Milk

Meal 2
3 Slices Wholemeal Multi-Grain Bread With Tuna And 1/2 Pint Semi-Skimmed Milk

Meal 3
3 Slices Wholemeal Multi-Grain Bread With Tuna And 1/2 Pint Semi-Skimmed Milk

Meal 4
30 Grams Whey Protein Mixed With 1/2 Pint Semi-Skimmed Milk

Meal 5
3 Scrambled Eggs
2 Slices Wholemeal Multi-Grain Bread
1/2 Pint Semi-Skimmed Milk

Meal 6
100 Grams Oats
30 Grams Whey Mixed With Semi-Skimmed Milk

I also take 30 ml Udo's Choice Oil every day on the days I train. Post workout I take 30 grams of whey and 50 grams of dextrose mixed with water. I also drink 4 pints of water a day pre-contest.

On the weekends I have a few cheat meals - I feel it does no harm.

Click Image To Enlarge.

What Supplements Have Given You The Greatest Gains?

I feel my condition has improved a lot ever since I started taking Udo's Choice Oil, whey protein, vitamin C, and a strong multivitamin and mineral.

Why do you love Bodybuilding?

I love bodybuilding because it keeps me healthy and strong. I love lifting weights. It is great going to shows making friends and standing on stage. Competing is a great feeling.

What Are Your Future Bodybuilding Plans?

Next year I plan to compete again and hopefully qualify again for the BNBF and NPA finals and hopefully to place high in both. I have recently qualified as a fitness instructor so I hope to get a job as a personal trainer.

What One Tip Would You Give Other Bodybuilders?

Be consistent, train hard, and never give up. You will get there in the end. Make sure to enjoy your training.

Who Are Your Favorite Bodybuilders?

Shawn Ray, Lou Ferrigno and Top Naturals: Rob Hope, Nigel Davis, Jon Harris, Cheryl Myers and Dean Garret.

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