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Joel Corry


Follow Joel on Twitter https://twitter.com/JoelCorry

Joel Corry Portrait

North London lad Joel Corry has always been into fitness and began working out at the young age of 16.

A self-proclaimed "obsessive" person, Joel found solace in the gym as a means to keep his mind in the right place and give him something to focus on.

As soon as he began to see results, he knew he wanted them to continue and within a matter of years he started to take the fitness game much more seriously.

He trained hard all through uni and after graduation found himself on the steps of MTV as a production intern looking after the cast of hit programme Geordie Shore.

He quickly became friendly with the cast and started up a relationship with Sophie so when he went to visit her in the house, he became a Geordie Shore feature.

His quick rise to celebrity has helped him immensely when it comes to his fitness goals and he hopes to use it as a platform to inspire others who may want to get fit, lean and toned.

TV shows aside, Joel's goals centre very much on fitness and he's hoping to enter the Miami Pro in April 2014 as well as pursue more fitness model work and get on the cover of a few magazines!

When he's not working out, though, he spends the rest of his time touring the UK DJing – his other true passion – five or six nights a week.

Disciplined, dedicated and impassioned are three words to adequately sum up Joel Corry, and, what's more, they can be applied to all areas of his life.

Here's his fitness story…

Training Plan:

A note about my training plan

  • Generally always do 1 warm up set & 3 working sets per exercise.
  • With reps in my working sets I like to aim for 6-8 reps, then drop the weight and burn to failure.
  • I do my cardio nearly every morning on my treadmill at my house before breakfast. 30 mins incline power walk
  • I do a lot of drop sets to achieve greater stimulation & ‘burn'.
  • Workouts should take no longer than 90 minutes.
  • Keep things varied e.g. swap flat barbell bench press to flat dumbbell press & incline dumbbell press to incline barbell bench press etc.
  • Train any time of the day that suits your lifestyle!
  • Google names of exercises to check out examples & techniques.
Joel Corry

Monday: Chest & Abs

Chest

  • Flat barbell bench press
  • Incline dumbbell press
  • Cable crossover
  • Decline barbell bench press
  • Dumbbell pull overs

Abs

  • Hanging straight leg raises
  • Flat bench lying dumbbell leg raises
  • Abdominal crunch machine
  • Oblique hyperextensions
Joel Corry

Tuesday: Back

  • Wide grip pull ups
  • Lat pull downs
  • Conventional deadlifts
  • Bent over barbell rows
  • Bent over dumbbell rows
  • Seated cable rows
Joel Corry

Wednesday: Legs & Abs

Legs

  • Squats
  • Leg press
  • Dumbbell lunges
  • Calf raises
  • Hamstring extensions

Abs

  • Hanging straight leg raises
  • Decline bench crunches
  • Abdominal rope crunches
  • Oblique hyperextensions
Joel Corry

Thursday: Biceps & Triceps

Biceps

  • Seated preacher curls
  • Seated dumbbell bicep curls
  • Bicep cable crossover
  • Bicep narrow grip pull ups

Triceps

  • Barbell skull crushers
  • Standing cable triceps rope extension
  • Triceps dips
Joel Corry

Friday: Rest

Joel Corry

SATURDAY: Shoulders

  • Seated dumbbell shoulder press
  • Seated dumbbell lateral raises
  • Seated barbell behind the head shoulder press using smith machine
  • Standing barbell front raises
  • Standing upright barbell rows
  • Seated bent over raises
  • Dumbbell shrugs
Joel Corry

SUNDAY: Rest

Meal Planner

A note about my meal plan:

  • Cook in bulk to prep meals. Keep prepped meals in Tupperware boxes in fridge for the next day and save a lot of cooking time!
  • I use Nando's Peri Peri rub to season my meat.
  • Drink approx. 2 litres of water a day.
  • Snack on nuts, fruit & Optimum Nutrition whey crisp protein bars.
  • Due to lifestyle times of meals always change; this is an example of an ideal world!
  • Always cook with Fry-Light 1 Cal extra virgin olive oil spray.
  • Always cook in the oven instead of frying when possible.
  • I prefer to not have any cheat meals, if bad food is not in the house then it will not be eaten!

09:00 - Meal 1 - Breakfast

11:00 - Meal 2

13:00 - Meal 3 - Lunch (pre-workout meal)

Post-workout shake on training days

  • 2 scoops of Optimum Nutrition Hydro whey & 1 scoop of Optimum Nutrition Glyco-maize mixed with water.
  • Optimum Nutrition BCAA tablets.

18:00 - Meal 4 - (dinner)

23:00 - Meal 5 - (before bed)

  • 2 scoops of Optimum Nutrition Casein chocolate protein powder blended with organic skim milk and a tablespoon of peanut butter
  • 2 squares of organic 82% dark chocolate.
  • Optimum Nutrition ZMA tablets.

Interview with Joel Corry

Let's start with the basics, where are you from, what age are you and how long have you been into fitness?

I'm from North London, 24 and I've been training since I was 16 because my dad worked at a health centre then I started taking it seriously at 18 or 19.

Great, so why did you decide to get fit?

Well, l always was a sporty person, but the thing with me is that I have quite an obsessive personality and the gym is based around a routine, which works really well for me.

The diet plan and training schedule keeps my mind in the right place.

I suppose, though, I also liked the aesthetic look you get from the gym, it started when I was a teenager, you want to look good as a boy – you want a six-pack! So you train hard and you'll see small differences, but to move forward you need to have a routine or an obsessive side to you.

…if you want to get yourself into the best condition you need quality and value, and that's exactly what MuscleFood provides.

How did you go about it and how long was it before you saw results?

I'd say, you know like, I've always had an athletic build so even when I first started I saw what results could come instantly.

You know how it goes, you train and you improve and the more you improve, the more want to want to continue. You get an image in your head of what you want to look like and you need to keep on going to reach that goal.

Although I'd been training for a while, I wasn't happy until about a year ago with my body at twenty-two years old.

What is your fitness and diet regime like at the moment?

I train 5 times a week, that's weight training and I do cardio in the morning 3 times a week.

Meal wise, I eat four main meals a day then three smaller meals – a bit more than snacks – so it works out at 6-7 meals daily, but only 4 are proper meals.

I also drink at least two litres of water every day. For my supplements, I have my multi-vitamins every morning, fish oils every morning, 3 protein shakes a days including after the gym and amino acids.

How does that impact your personal and social life?

Joel DJ

There're two ways of looking at this. I'm a DJ and I'm out working 5 nights a week so I have a good social life in that sense. The only thing is I don't drink at all.

That's a choice though, I generally don't like alcohol so I don't think it's a restriction but I know a lot of people would think it is.

I totally party and I have a lot of friends I go to the gym with. I don't feel restricted at all!

What is your end goal to all of your training?

I think your goals change as you go on but right now, I've just done a little training video and I've had a good response from that. I suppose my immediate goal is to get more magazine work and fitness model work. It's nice to get recognition for what I do!

That's why I'm probably looking to do the Miami pro this year - the one in April. Now is the right time to try to go on stage and showcase my physique.

I also feature on Geordie Shore and off the back of that I want to take the fitness thing further, more because it's a bigger platform. My long-term goal is to help people through my training!

What do you think is the hardest part of maintaining your health and fitness lifestyle?

Travelling is a big part of my job and everyday I'm in a different part of the UK. This means keeping to meal plans and times can be difficult. There's only so much you can prep!

People don't realise how important that side of things are [nutritiuon], it's the key to fitness success.

How important is nutrition to your training?

It's everything! People don't realise how important that side of things are, it's the key to fitness success.

MuscleFood has helped me so, so much because everybody knows it's expensive to maintain this sort of diet trying to get top quality food.

But if you want to get yourself into the best condition you need quality and value, and that's exactly what MuscleFood provides.

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

3 Favourite Foods
  1. Chicken Breasts – I probably eat about four a day!
  2. I like to switch between brown rice, sweet potato and protein pasta from MuscleFood
  3. Veggies – broccoli! I sort of just stick to it as my main veg.

Do you ever have a cheat day? And if so, what's your most favourite cheat meal?

I haven't had a cheat day since Christmas day!

I don't do it, some guys do it and it helps because they look forward to it, but for me it doesn't work because I love my food and I love chocolate and if I have a little bit I want more and more.

It works out best for me if I don't have any of that in the house. Obviously, though it can help to have a cheat meal, but for me it's a mental thing.

What's your greatest gym achievement to date?

I'd say my bench pressing is good now, I'm really happy with what I'm doing at the moment.

I like to train reps 6 to 8 120kg. I've a small frame and I'm not the tallest person, I'm not naturally wide or strong so for me 8 reps at 120kg is great!

How often do you mix up your gym routine and why is it important you do so?

Joel Corry

It's really important to mix things up. The thing is a lot of people get to the point where they are stuck in a routine and what people don't realise is, when you're stuck in a routine your body gets stuck in that routine too and won't perform at it's peak.

I try to change things around every three or four weeks, it doesn't have to be big change, just mixing some moves will be enough so instead of flat bench press try flat dumbbells to give your body that break.

There're loads of little things to switch around to avoid hitting a plateau.

Is there any part of your body you'd like to improve or change?

My weakest part of my body is my legs and I'd say probably my calves are the worst.

My quads are getting along ok now. But a lot of guys starting out end up like this too. I neglected my lower body at the start so it's really important I bring it up to the standard of the rest of my body.

What was the best piece of advice you were given when you first started working out?

You know what – this is the best bit of advice, when lads or girls [teens] start going out in the gym…

When you're that age all you're thinking about is the weight you're pushing but that's not the right way to think about it.

Form is more important and technique, you're better to lower the weights and have perfect form. It isn't what you push it's how you push it!

So, tell us a little bit about Geordie Shore – how and why did you decide to go on the show?

Joel with Muscle Food order

It's actually a funny story! I had a job working at MTV. I was a production intern and it was the first proper job I'd got after university and as part of my job I looked after the Geordie Shore cast.

They'd just finished the first series and the cast would come down to do all the press and I had to look after the cast and coordinate their schedules. So I got to know the cast really well and I actually got into a relationship with Sophie and when I went down to the house to meet her - it all sort of went from there.

Next thing you know and I've featured on 6 series! It's been a great experience and it's definitely changed my life for the better. There were hard times but good times too and it helped me build me my fan base and promote my fitness.

When you're not on the show or in the gym, though, what else do you do?

I am a DJ and at the moment I DJ full time, which is five or six nights a week! Any spare time I've got I'm in my studio making mixes and constantly putting new stuff out online.

It's not the most exciting life, it's literally studio then gym then do it all again the next day!

So going forward, what would you like to pursue
further? Your fitness or your DJing?

Joel as DJ

You know what, I kind of don't know the answer. At the moment my life is split down the middle. Half is work and half is the gym but I wouldn't call it a hobby, it's a total lifestyle.

Going forward I don't really know what I'd most like to succeed in. And to be honest I'm managing to do both. I don't fell like I'm overworked or anything.

I suppose I just want to get the most out of both!

Is there anything else you'd like to add?

Not really! I want to be an inspiration to people so if anyone has any questions they can tweet me @JoelCorry.