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In just 12 weeks, James went from 180lbs to 155lbs and from 25% body fat to 9% simply by eating the right lean foods and exercising a few times a week.
James, a Muscle Food customer details his full plan in his own words below.

James Walkington was a high-level kick boxer before a tendon injury stopped him from competing...

James Walkington; Before and After

Slowly, over a few years, his fitness level decreased while his appetite remained that of a passionate sports person and he found himself slip into an unhealthy lifestyle.

He didn't realise how much he had changed until he saw a holiday snap which spurred him on to get fit and healthy again.

Now he spends his time running his own business, coaching youth athletics and working out…

James Walkington; Before and After

Suggested Workout Routine

Monday: Chest & Back

  • Barbell rack pulls 3 x 5 (heavy)
  • Barbell bench press 3 x 8-10 (slow negatives)
  • Incline dumbbell bench press 3 x 10-12
  • T-bar row 3 x 8-10
  • Weighted dips 3 x failure aiming to increase weight added
  • Bent over lateral raise 3 x 8 pausing at the top for 2 seconds
  • 10min SSCV


Track sprints - Warm up properly with athletic drills, too comprehensive
to list here but essential to avoid injury

  • 4 x 60m sprint
  • 15 seconds rest between
  • 4 minutes rest
  • 4 x 60m sprint
  • 15 seconds rest between

This is a relatively short session but done with max intensity should
have you crawling home

Wednesday: Legs & Abs

  • Barbell back squats 4 x 8-12
  • Bulgarian split squat with dumbbells 3 x 10
  • Leg press 4 x 15-20
  • Straight leg deadlift 3 x 8-10
  • Hamstring curls 4 x 10-12
  • Calf raises 4 x 20 2 second hold contracted
  • Hanging leg raises 3 x 15 (lightly weighted if possible)


Wingate bike sprints (static bike)

  • 5 min warm up
  • 30 second bike sprint on very hard resistance
  • 4 min rest
  • Repeat 4 - 6 times
  • 20 min treadmill walk

Friday: Shoulders & Arms

  • Seated barbell shoulder press 4 x 8-10
  • Seated side lateral db raises 4 x 8-10 reps
  • Front plate raises 3 x 8-10
  • Close grip bench press 3 x 8-10
  • Hammer curls 3 x 8-10
  • Ez bar skullcrushers 3 x 8-10
  • Ez bar curl 3 x 8-10
  • 10min SSCV

Saturday: Cardio

I like to try and add in 1 longer distance session in a week:

  • Concept 2 rowing machine - 5k best time

Sunday: Take it easy day

  • Light stretching
  • Foam rolling
  • Walk (weather permitting!)

High Calorie Day – Weight Training Days

  • 06:00 AM Pre-Training:
    10g BCAA, 5g creatine, 2g beta alanine, 2g ALCAR, 6g cittruline malate, 1 low sugar probiotic, 200mg caffiene, 500mg green tea
  • 06:30 AM:
  • 07:30 AM Post-Workout:
    20g whey protein, 20g casein protein, 40g dextrose, 5g creatine, 2g beta alanine, 5g leucine
  • 09:30 AM Post Post-Workout:
    75g cheerios, 250ml skimmed milk, 8 liquid egg whites, Multi Vit, Vit B complex, Vit C, 2500iu Vit D, 800mg calcium
  • 12:30 PM:
    10oz Veal t-bone steak, 100g cous cous, Mixed salad, 1tsp garlic olive oil, Seasoning, 3g fish oil, 2g CLA
  • 3:30 PM:
    250g diced turkey breast, 75g basmati rice, mixed salad, 1tsp garlic olive oil, seasoning
  • 6:30 PM:
    250g extra lean mince, 75g wholewheat spagetti, 35g parmesan cheese, bolognese sauce, 3g fish oil, 2g CLA, 1g Vit C, 2500iu Vit D, 800mg calcium
  • 9:00 PM 40g casein, Handful of berries, 3 tsp almond butter, 3g fish oil

As fat loss slows remove one block of carbs from the list above, starting with the block of carbs that's latest in the day (eg. Spaghetti). Again as fat loss slows, remove another block of carbs, but do this over a long period; not week after week - month after month would be better.

HIIT / Sprints - Low Calorie Day

  • 6:00 AM Pre-training:
    10g BCAA, 5g creatine, 2g beta alanine, 2g ALCAR, 6g Citrulline Malate, 1 low sugar probiotic, 200mg caffiene, 500mg green tea
  • 7:30 AM Post Workout:
    20g whey
  • 8:00 AM:
    1 protein flapjack, 20g whey, Multi Vit, Vit B complex, Vit C, 2500iu Vit D, 800mg calcium
  • 11:00 AM:
    200g chicken thigh, large salad, 1/2 avocado, 2tbsp mayo, Garlic salt (Blend avacado, mayo and garlic salt to make sauce), 3g fish oil, 2g CLA
  • 2:00 PM:
    20g whey, 20g casein protein, handfull berries
  • 5:00 PM:
    8-10oz grass fed sirloin steak, large serving broccoli or asparagus, 2tbsp grass fed butter - slip into pan whilst steak is cooking, Steak seasoning (2tsp garlic olive oil, salt & pepper), 3g fish oil, 2g CLA, 1g Vit C, 2500iu Vit D, 800mg calcium
  • 8:00 PM:
    300g cottage cheese, 3 tsp almond butter, 3 fish oils

Interview with James Walkington

Why did you decide to get fit?

Truthfully, it was because I had got so unfit. I was out of shape and unhappy so decided to do something about it. The thing about being in bad shape is that it only ever gets worse and it makes you miserable so I figured the only way to be happy in myself again was to get back in shape.

What are the three biggest lessons you've learnt?

  1. Take your time in attempting to achieve your goals. Do it slowly. Crash diets don't work so instead of slashing calories etc. taper it down gradually.
  2. Stay focussed on why you want to get in shape. Having a clear reason for working out means you're less likely to give up.
  3. Monitor everything from what you eat to what you do in the gym and even watching your body in the mirror. Tracking progress will give you the positive reinforcement to continue.

What is your personal end goal?

I want to maintain my physical fitness, be happy and keep pushing myself to my limits. I like a challenge you see, it keeps things interesting.

What training advice would you give to others just starting out?

I would say to those just beginning, or who used to work out but haven't done so in a while, to focus on body weight movements instead of jumping straight onto the weights. Things like squats, pull-ups and push-ups. Moves like this help build upon muscle you already have but also increase your body's subtleness so when it comes to pushing that bit more, you'll see better results.

What diet advice would you give to beginners?

Always focus on protein and whole foods. Don't be sucked in by the fancy packaging of supplements – they have their place but for starting out you need to eat right – don't drink your calories basically! The quality of what you eat is so important, after all, you're going to be eating a lot of it so spending a little extra for the good stuff is worth it.

Always focus on protein and whole foods. The quality of what you eat is so important, after all, you're going to be eating a lot of it so spending a little extra for the good stuff is worth it.

What are your three gym must eats, before during and after a work out?

I would always eat a small carb and high protein meal about 2 hours before I train. Then, about 15 minutes before I would take some BCAAs and maintain my fluid levels during. Immediately after a workout I would have some whey and dextrose.

Are you a fan of supplements, or do you think whole foods can work just as well?

Both have their place when it comes to working out. For me, whole foods would always come first but, in my opinion, you can get great results with whole foods but can see an increase in results with supplements.

How important is it to mix up your gym routine, and how often do you do so?


It's really important to mix it up. It's even more important to do exercises you don't like or enjoy. There's clearly a reason why you don't like doing them – they may hurt more during, or you may hurt more after – so if you work on them you know you're using muscles that need worked on! If you repeat the same workout too often, your body gets used to it and there's no real benefit to it so I like to change it up every 3 to 4 weeks to keep pushing my limits.

What's the biggest mistake people make most people make when hitting the gym for the first time?

They don't do a full range of motion when lifting weights and they only focus on one area. The first thing to get right when you're starting out is form. Keep everything simple for the first six months with basic moves done right and make sure you balance your workouts!

Which is more important in achieving your goal – nutrition or working out?

Of course working out is important especially if you're after a particular look but you only hit the gym an hour or so out of a 24 hour day, whereas nutrition is something you should constantly think about. Not many people know this, but you can lose fat with good nutrition alone! It takes a lot of dedication and planning to eat right every day.

Nutrition is something you should constantly think about

What three foods do you rely on to stay healthy?

  1. Broccoli
  2. Pro-biotics, after all, you are what you digest, not what you eat! You could eat the best food in the world but if your digestion isn't up to scratch how's your body going to absorb it
  3. Fruit

How long did it take for you to achieve the body you have today?

Honestly? It was a slow transition over the years. I had plenty of ups and downs along the way through trial and error, but it was an important learning experience. Health is everything so I felt crash diets and things like that just weren't worth it. The results shown above are over a 12 week period, but I did know what I was doing at this point.

Some say fitness is all in the mind. What do you think about this statement?

Boiled Eggs

I'd agree with it. You have to believe in what you're doing and remember why you're doing it in the first place! Bodybuilding is the least rewarding sport because it's hard to measure your progress so a positive mind set is really important. At the end of the day though, you need to be realistic. Compare your progress to yourself, not celebs or pro sports people.

What time of day do you work out and do you think it makes a difference when you work out?

I work out at 6.30 am and I love it. It sets me up for the day and I feel like I can take on anything. But, to be honest, the best time to workout is when it suits you. That may be in the morning, or it might be late at night – it doesn't really matter as long as you do it!

It's common for gym goers to have times of “gym loathing” where you just can't really be bothered – how do you combat this?

My secret is that I avoid the snooze button! I get up as soon as my alarm goes off and go regardless of how I feel after all, walk slowly, but don't walk backwards and if I don't go – I'm effectively walking backwards. Most of the time when I feel lethargic that's when I have a brilliant session – I tend to surprise myself and that's great motivation in itself.

My secret is that I avoid the snooze button!

How important is it to achieve all over body balance?

It's very important in the long term. We're born naturally balanced so we should keep it that way.

Which do you prefer – cardio or weight lifting – and why?

Diced Chicken

I actually like them equally. It's great to try and push your lifting limits but the cardio keeps your heart healthy. I do a lot of HIIT (High Intensity Interval Training) cardio and the buzz I get from that is equal to the buzz I feel after a great weight session. Both have their merits I suppose!

What are your three gym pet hates?

  1. People leaving weights lying around after they've finished with them.
  2. Unfocussed sessions like people sitting on their phones and things.
  3. Gym music – I always bring my own!

It's been said that once you start working out in order to achieve something you're never fully satisfied – what do you say to this?

I agree with it but I tend to think that it's a good thing! If you start being happy with what you see you'll get complacent, in my opinion. Unless you're progressing, you're going backwards.

Lots of people look at their bodybuilding idols or celebs and wish to emulate them – do you think it's healthy to think this way?

I think it's good to be inspired by them but I don't think you should wish to emulate them. What you have to remember is that these guys have the best support in the world. From nutritionists to personal trainers and they don't have to work a 9-5 either. They obviously work hard to get the bodies they do, but for us average folk who don't have access to their support crew, we have to be realistic and work in tune with our own body.

We have to be realistic and work in tune with our own body

Do you believe you can over train and is it a bad thing?

Personally, I think you can and it's not great to do so. You have to monitor your health and if you're not feeling well then your workouts could be wasted. I've been known to over train myself but I've slowly learnt that the key in achieving something is all in the recovery process.

Some people say they want to get fit - but can't afford the gym fees. Do you think you can achieve a great workout in the home?

You can definitely get a great workout in the home and I would say body weight moves are the way to go. These three moves will get your heart rate going and work muscles too:

  1. Jumping squats
  2. Burpees
  3. Sprinting
Muscle Food Final Thoughts

James Walkington is yet another great example of somebody that achieved their goals without the use of a fad or unhealthy diet. By eating right, planning your meals and using supplements to enhance your results and NOT to replace food – you too can achieve a body like James.

James is a Muscle Food customer, but like most of our success stories the success is by eating right and whether you do this with our award winning products or not – we wish you luck.

All of our Muscle Food meats are lean, high in protein and specifically chosen for those looking to follow a high protein diet for muscle gain or fat loss. From our 5kg Chicken Breasts to our super lean award winning veal, all your nutritional needs are catered for at Muscle Food.

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.,