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Adam Foster


Vital Statistics Current
Height 5ft 10in (1.78m)
Before Weight 215lb (97.5kg)
After Weight 185lb (83.9kg)

Adam Foster has been working hard in transforming his physique since his teens. A self-proclaimed overweight teenager, he was inspired by the wrestlers of WWE to change his lifestyle for the better, and all his hard work has certainly paid off.

He started out at 215lbs and, after cleaning up his diet, maximising his training and following the advice of Eddy Ellwood [5 x Winner of the NABBA Mr Universe (pro) contest & 4 x Winner of England's Strongest Man Title], Adam dropped to 185lbs of lean muscle mass.

Adam Foster - Before & After

Earlier this year [2014], 24-year-old Adam stepped onto the NABBA Britain Finals stage walking away with 6th place.

This incredible victory came as a surprise because up until that point he always believed his physique didn't look like a bodybuilders - pictures from the show clearly proved otherwise and since then Adam's confidence has boomed.

He's currently prepping for more competitions towards the end of 2014, but come 2015, Adam hopes to add even more lean mass to ensure he's fully prepared for NABBA North Britain 2015.

So, we decided to have a chat with this dedicated bodybuilder to find out what his key is to workout success…

Adam Foster

Training Plan

My weekly training plan was given to me by 5 time Mr Universe Winner and current NABBA rep, Eddy Ellwood. I do change things up every so often, however my typical workout looks like this:

Day 1: Legs & Shoulders

Legs

  • Lying Ham Curl super set with Standing ham curl 5 x 10-15
  • Leg Press 4 x 10-12
  • A Squat Variation 4 x 10-12

Shoulders

  • Superset dumbbell press with dumbbell front raise 4 x 15
  • Side raise triple drop set 3 x 10

Day 2: Chest & Biceps

Chest

  • Incline Press 4 x 10-12
  • Cables 4 x 10 - 12
  • Decline Machine 4 x 10-12

Biceps

  • Tri Set 4 x 10
  • Hammer
  • Barbell
  • Lying Curl
  • Calves Any exercise 5 x 15

Day 3: Back & Triceps

Back

  • Deadlifts 4 x 10-12
  • Wide Pull Down 4 x 10-12
  • Cable Row 4 x 10-12
  • Lying Row 4 x 10-12

Triceps

  • Tricep Push down 4 x 30
  • Dip Machine 4 x 15
  • Abs Any exercise 4 x failure

Day 4: Shoulders & Legs

Shoulders

  • Dumbbell Press 5 x 10-12
  • Upright Row 4 x 10 -12
  • Side raise 4 x 10-12
  • Reverse machine 4 x 10-12

Legs

  • Superset lying ham curls with standing 4 x 15
  • Leg Press 4 x 15
  • Hack squat 4 x 15

Day 5: Biceps & Chest

Biceps

  • Hammer Curl 4 x 6-10
  • Barbel Curl 3 x 8-12
  • Preacher Curl 3 x 8-12

Chest

  • Decline Press superset with cables 4 x 15
  • Incline press superset with incline flyes 4 x 15

Day 6: Triceps & Back

Triceps

  • Dip Machine 5 x 10-12
  • Push Down 5 x 10-12

Back

  • Machine Row 4 x 15 superset with pulldown 4 x 15
  • Lying Row superset with lower back extensions 4 x 15

Day 7: Rest

  • Rest Day

Meal Plan

My meal plan is based purely around macro's as opposed to having to eat a specific food at a specific time of day. For sake of ease, and consistency however, I generally eat the following

Weekends I tend to add a bit more variety through my meals, however from Monday-Friday I stick to that kind of meal plan.

Interview with Adam Foster

Hi Adam, thank you for taking the time to chatting with us, let's start with the basics – where are you from, what age are you and what's your day job?

I'm from the North East of England. I'm 24 and my profession is marketing and writing. Mainly digital marketing. I run a number of projects, along with freelancing and providing consultancy. My biggest project is the overseeing of a protein discount codes website. It's a great outlet for me to review and feature supplements and diet advice. I've got some great things to say about Muscle Food on there!

Why did you decide to embark on a transformation?

I suppose my first ‘transformation’ began when I was a teenager. I was a little bit overweight, and a huge fan of wrestling. I got into eating better, training, and it kind of snowballed.

Adam Foster

How long was it before you were happy with your physique?

To be honest it wasn't up until I saw some photos from the NABBA Britain Finals I competed and placed 6th in earlier this year. Up until that point I had never really been where I wanted to be, and never thought I had a bodybuilder / aesthetic looking physique. I saw some photos of that show and I actually thought I resemble a bodybuilder for the first time.

What impact has your transformation had on your personal outlook on fitness and life in general?

I'm a lot more active and healthier. I really enjoy working out and getting into shape. It hasn't really changed my outlook on life, but it has dramatically changed my lifestyle. When I was younger my day would consist of playing computer games till 4 am, waking up at 12pm and doing it all over again. I have a much healthier and more motivated approach now to everything I do.

What's been your proudest moment to date?

In terms of my fitness goals, it would probably be placing 3rd at the NABBA North Britain in my hometown with my friends and family watching.

Favourite part to train?

Adam Foster

It depends on the workout. I go through phases where I really love training legs and making progress on that. Then I may go through a phase where I can't wait for back day. I couldn't really classify having one favourite body part to train.

How do you eat pre and post workout?

I generally eat a regular meal about one and a half hours before my workout. I'll take my pre workout supplements anywhere between 45 and 10 minutes before I train.

My post workout varies depending upon my carb intake. I always have BCAA and glutamine immediately after I finish.

I'll then sometimes have a carbohydrate and protein drink, followed by a regular meal about one hour later. Sometimes I don't have the carb and protein drink, and just eat a regular meal about 45 minutes after the BCAA and glutamine drink

What three whole foods do you rely on to help maintain your physique

Favourite Foods
  • Rice
  • Turkey
  • Eggs

What kind of cardio do you like best and why?

I don't like any form of cardio best. I usually do low intensity on a morning, using the treadmill. I'll do HIIT on a cross trainer 3-4 times a week.

What mistakes did you make when you first started out?

Everything you can think of, I did [laughs]! I would take tried and tested advice and alter it to fit me, thinking it would be ‘better’. From not eating enough carbs, to doing too many sets, you name it I probably did it when first starting out. Don't we all though? One mistake I didn't make was neglect legs though!

If you could give someone just one top fitness tip what would it be and why?

Adam Foster

Don't mess around with advice you receive from someone experienced. Without the help of Eddy Ellwood, I wouldn't ever have been able to get into stage condition. Eddy owns the gym I go to, and is a 5 time Mr Universe Winner. By listening to him, and using advice, I'm able to almost ‘fast track’ my progress, cutting out many of the mistakes people make first time round. This is proven to work, so just do it.

By all means question advice, and then learn more about it. But if it's proven to work, don't try and adjust it when you have no knowledge or experience.

…if it's proven to work, don't try and adjust it when you have no knowledge or experience.

Who has been your greatest inspiration?

I started working out because I watched WWE. These superstars had awesome physiques. As I've grown older though, the thing that inspires me is to keep bettering myself. Guys like Eddy Ellwood and Dorian Yates are very inspirational. Watching videos of Ronnie Coleman, and Jay on YouTube are inspiring to.

Favourite cheat meal?

This would have to be a Costco cake! I always get one after every show I compete in! [laughs].

What dietary advice would you give those just starting out on their training journey?

Figure out your macros and stay consistent.

Adam Foster

Do you supplement? If so, what do you take and why?

My core supplement stack consists of:

  • BCAA
  • Glutamine
  • Micellar Casein
  • Whey Protein
  • Creatine Monohydrate
  • Maltodextrin

What's next for you?

I'll be competing towards the end of 2014, but I'm really focused on adding size and getting ready for the NABBA North Britain 2015. I'd also like to compete in the UKBFF at some point to.

Off-stage, I'll continue to build my protein discount codes website as well as my YouTube channel www.shreddybrek.com

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.