Get the latest offers and discounts from MuscleFood sent direct to your inbox.
Taking on the Universe
I’ve been involved in the bodybuilding scene for 28 years now and have competed at various levels throughout that time. I also run Lister’s Gym where I pass on my knowledge of nutrition, training and conditioning to those just starting out in the sport or who’re wanting to take their work outs to the next level.
I realised very early on that bodybuilding was the sport for me. It requires determination and dedication to reach your goals, and in just one year, I managed to put on 2 stone of muscle for the Mr Doncaster competition, my first contest, and won it.
Since then I’ve dedicated my life to be the best in this industry and gain as much knowledge of nutrition and its effects on bodybuilding and the body, after all, this sport is my passion!
I left my job as a miner so I could concentrate on making muscle gains. In 1997 I entered my first Britain qualifier, the NABBA UK, won the overall show and qualified for the Britain. Later that year, I competed in the European Championships, placing 1st and entered my first Universe, in which I took top honours.
I went onto to win 4 1st place Universe titles and got my pro card on my first attempt. But, throughout my many years of competing, I’ve always said that a healthy, nutritious diet is the key to success in this industry. Without proper nutrition your muscles won’t recover or repair properly, you will find it harder to gain size and you won’t get the most out of your workouts, making it harder to reach your goals.
OPEN ‘Mr. Northern UK’ Intermediates 4th
OPEN ‘Mr. Northern UK’ Open 4th2002
OPEN ‘Mr. Northern UK’ Intermediates 1st
OPEN ‘Mr. Northern UK’ O/80kg 2nd
EFBB ‘Mansfield Classic’ Intermediates 3rd
EFBB ‘British Finalist’ Intermediates
OPEN ‘Fitness 2000-Mike Ahearn Classic’ Intermediates 1st
OPEN ‘Fitness 2000-Mike Ahearn Classic’ OPEN 4th2003
NABBA ‘Mr. England’ Intermediates 4th2006
Qualified as Personal Trainer
UKBFF ‘Midlands’ Super Heavyweights 2nd
UKBFF British Super Heavyweights Finalist2010
UKBFF ‘Leicester’ Super Heavyweights 1st
UKBFF British Final Super Heavyweights 5th
UKBFF ‘Mr. Hercules’ Super Heavyweights 3rd2011
IFBB Amateur Olympia International Grand Prix 9th
UKBFF ‘Bodypower’ Super Heavyweights 3rd
UKBFF ‘Bedford’ Super Heavyweights 1st
UKBFF British Super Heavyweights Finalist
WABBA Mr. UNIVERSE Germany Extra Tall Class 7th
Example Off-Season Diet Plan
7.00am - Oats / 3 scoops Whey Protein / 1 tablesp udos oil
9am - 50g Whey isolate
12pm - 200g grilled MuscleFood Chicken Breast with 65g brown rice
3pm - 120g whole wheat pasta with 200g MuscleFood Fillet Steak
5pm - 3 scoops Whey Protein
6pm - 200g grilled MuscleFood Chicken Breast with 120g steamed veg
8pm - 3 scoops Casein / 1 tablesp udos oil
Example Pre Comp Diet Plan
7am - 6 egg whites / 1 scoop Whey isolate
10am - 150g grilled MuscleFood Chicken Breast / 1 tablesp udos oil
12pm - 150g cooked MuscleFood Chicken Breast with green salad
3pm - 3 scoops Whey Protein / 1 tablesp udos oil
5pm - 200g MuscleFood Fillet Steak with 120g steamed veg
7pm - 150g grilled MuscleFood Chicken Breast
10pm - 3 scoops Whey Protein / 1 tablesp udos oil
Supplements I take would be whey protein powder, BCAA’s, udos oil and glutamine.
Because food is the fuel I need to train and perform at my best, my off-season meal plan has a great variety. I like to mix it up with lean meats, chicken and fish and really enjoy trying different cooking methods to get the most out of the meat I use.
I vary my workouts each day but train 5 times per week with 2 rest days on a Saturday and Sunday to allow my body to recover. They key is to train smartly, don’t over work one area at a time in case you cause injury. .
Example Of Training Split
Monday - Biceps / triceps & abs
Tuesday - Rear delts, shoulder & traps
Wednesday - Back
Thursday - Chest & abs
Friday - Legs & abs
Saturday - Rest
Sunday - Rest
Next, I’m going to compete in the Masters Universe over 40’s in October, if I win this I’ll have won everything in NABBA and that’s something no one has ever done!
My Top Tip
Consistency is key, stay focused and prepare yourself.