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Jay Vincent


Vital Statistics Before Current
Age - 24
Height - 6ft 1
Weight After the crash I went down to 6 stone 13.3 stone
Body Fat Off season bulking is around 25 – 28% 8.5%

Meet Jay Vincent – a former mechanic who suffered a life changing motorcycle accident. Breaking your back and losing a leg in a 90mph collision would normally be the end of most people’s dreams for peak fitness.

But Jay isn’t “most people.” He has carved out a new career as a bodybuilder and personal trainer despite his injuries.

This horrific accident happened in 2009, when Jay was 17. He spent three weeks in a coma, followed by a further six months in hospital. Once he was allowed out, he vowed to not let his injuries get the best of him.

Jay with Partner

Fast forward to seven years after his life changing crash, and he is in the best shape of his life – packing on so much muscle!

He defied the advice of his doctors to train hard and totally change his diet. And now, he is a successful bodybuilder and personal trainer – with the help of his girlfriend Gemma Johnson.

With such an inspirational story, we just HAD to talk to this Muscle Foodie and find out more!

Here's his story 

Bike and Jay

2 week Training Plan

  • Mon.

    Monday (am):

    • 1st week - Fasted cardio (speed walk)
    • 2nd week - Fasted cardio (speed walk)

    Monday (pm):

    • 1st week - Strength: Chest & arms
    • 2nd week - Volume: Chest, back & Core
  • Tue.

    Tuesday (am):

    • 1st week - Rest
    • 2nd week - Rest

    Tuesday (pm):

    • 1st week - Strength: Legs, shoulders & Core. End with some Cardio
    • 2nd week - Volume: Legs, shoulders & Core. End with some Cardio
  • Wed.

    Wednesday (am):

    • 1st week - Rest
    • 2nd week - Rest

    Wednesday (pm):

    • 1st week – Light cardio throughout day
    • 2nd week – Light cardio throughout day
  • Thu.

    Thursday (am):

    • 1st week – Strength: Back, traps & calves
    • 2nd week – Volume: Triceps, biceps, calves. Cardio: HITT Circuit including core

    Thursday (pm):

    • 1st week – Long outdoor walk
    • 2nd week – Possibly outdoor walk
  • Fri.

    Friday (am):

    • 1st week – Fasted cardio (speed walk)
    • 2nd week – Fasted cardio (speed walk)

    Friday (pm):

    • 1st week – Volume Compound on quads and hamstrings – 2 exercises each. Involving 1 GVT + 1 Drop set End with some Cardio
    • 2nd week – Strength: Compound movements on quad & hamstrings – 3 to 4 exercises on each End with some Cardio
  • Sat.

    Saturday (am):

    • 1st week – Rest Day
    • 2nd week – Rest Day

    Saturday (pm):

    • 1st week – Rest Day
    • 2nd week – Rest Day
  • Sun.

    Sunday (am):

    • 1st week – Rest
    • 2nd week – Rest

    Sunday (pm):

    • 1st week – Strength Shoulders, Biceps & triceps. End with some Cardio
    • 2nd week – Volume: Shoulders. Strength: calves, biceps, triceps. Light chest and back conditioning. End with some Cardio.

Meal Plan

Interview with James Vincent

Hi James! Thanks for taking the time to talk to us. Normally our transformation stories revolve around a person losing loads of weight, but yours starts very different… Tell me about the accident.

After a speed wobble I collided with a telephone post at 90mph.

I have no memory of anything after the accident until I woke up in hospital. At the time I also lost a months worth of memories so I had no idea what was going on. This slowly came back.

How did you feel when you came out of the coma?

I felt extremely scared and confused. I woke up in a horrible room with a breathing tube down my throat, which felt as if someone was choking me.

My body was so weak it felt paralysed and I could do nothing but attempt to cry for help. I had no memory of a crash.

Robert Almond after

I started ripping out the breathing tube along with all the other medical tubes giving me blood and fluids. This panic led to me needing to be put into a seduced coma until I could be woken without a breathing tube needed.

Once I woke up for the second time people started explaining little bits of the situation to me. At this time, I wanted nothing more than to be put back asleep. I never showed this side to people around me - after all I’m a fighter.

What inspired you to vow to carry on, and not let your injuries get the better of you?

Nothing in particular inspired me to carry on. All I knew is that I wanted to get out of hospital and go enjoy some real food and real fresh air.

My body and mind got stronger after going to some extremely dark places, along with unreal amounts of pain that even morphine had no effect on.

With the support of family and friends, I built my normal mentality back (even if that meant I was back to slightly crazy Jay). This helped me self-motivation to get out of bed and into a chair - even though this caused immense pain, at least there was some normality to my life.

This progressed to getting into a wheelchair and finally being pushed outside to get some fresh air.

This felt like a huge step. Even though the dark feelings were still inside, I felt hope.

I was then shown how I would be able to walk again using an artificial limb. I broke down in tears from the shock of realising this was now my life.

But after a few visits I was raring to go. 

They started me on the beginner’s leg, urging me to not put much weight on it, due to the pain it would cause with it being so early on in my recovery.  

I thought to myself: “This pain is nothing compared to what I’ve dealt with.” As she left the room to get me some water, that was it - I was down the hallway in minutes.

I was in agony with tears dripping down my face - exhausted just from walking a couple of steps but I felt alive again. There was no stopping me from this point.

How did you feel, defying the advice of your doctors to train? Part of you must have been a little scared!

I’ve always admittedly been reckless and not taken “no” as an answer. If I think there is a smallest amount of chance that I can do something, I’ll give it my best shot.

I started off swimming once a week. To be honest I did not enjoy this due to the struggle of getting in and out of the pool and the attention it drew.

I also needed a lot of help from lifeguards, so it wasn’t a comfortable experience - but I knew it was a stepping-stone.

Robert Almond

I then moved on to walking and building a general amount of strength for a standard lifestyle.

Once I achieved this, I got straight back into work. Alongside work I got myself into the local gym - nothing extreme but just general fitness to keep myself active.

After a couple years, I moved out of the area for a fresh start and to help move on to the next step in my life. I moved away from the memories and the friends that drifted away.

This new fresh start was the biggest step in my life. I started training 3-4 times a week, went on regular cycle rides along with some kayaking for fun.

This led to me becoming a personal trainer, which not only widened my eyes to the fitness industry, but also made my training take a huge leap forward.

What has been the hardest challenge for you to date??

My biggest challenge to date was the original lifestyle change. I was big into my extreme sports and my motorbike was the pride and joy. I still miss my bike to this day.

Do you feel these challenges get easier for you over time?

A challenge in my eyes is never easier, your mindset and determination just become stronger with each challenge you face.

Let’s talk food! What was your diet like before your huge transformation?

Before I changed my diet to a strict bodybuilding diet, it was neither here or there. I have always cooked fresh good food but it was always rich.

I was lacking in the vital nutrients that would’ve helped me in my training. It’s all part of the learning game.

If we were to raid your kitchen right now, what Muscle Food goodies would we find?

My freezer is full of Muscle Food’s amazing meat. I can’t get enough of it!

Do you have a cheeky cheat meal?

I rarely have a cheat meal, but if I do it would be a nice traditional homemade meal.

Robert Almond before

Did you have any snacks or treats you found it extremely hard to give up?

I found Lucozade a hard habit to kick, but that’s about it.

And now onto the workout part! Normally, we hear about all kinds of exercises, but after the accident, how have you customised your exercise plan?

I’ve had to customize every single movement I do.  

I created straps for my nerve-damaged wrist, to allow myself to use cable weights. If I need to use a bench for movements e.g. chest press, I will have somebody holding my bad side down to keep me flat on the bench, this is the same for using some machines.

I have also had to adapt my leg training so that I do everything with single leg movements. This is a killer for sure.

Do you have any favourite workouts?

My favourite workout is leg day by far. Even though people moan or skip leg day I find it satisfying. The fact I’m leg pressing with one leg the same if not more weight than some people using two legs gives me a huge feeling of achievement.

It feels like even though I have a huge disadvantage, it doesn’t stop me. Even the DOMS after leg day are satisfying, as it makes you feel like you worked to your limit. If I don’t feel those DOMS I’ll ensure I push myself in another leg session that week and work even harder.

And any that you hate with a passion?

There are no workouts I hate. There are a few workouts I struggle with but I still push myself through them no matter what.

Who were the most inspirational figures you followed during your transformation?

My first massive inspiration and role model was Mark Smith. I met him at the Bodypower Expo and he opened my eyes to the disability category that I didn’t even know existed. 

He gave me a lot of support, from arranging a group training session to meet other disability bodybuilders, along with constant online support.

He even came to my first competition to help me pump up back stage and ensure I was doing everything correctly.

Even though at this stage in Mark’s training he was competing in strong man events rather than the bodybuilding he was still hugely helpful and motivational with my bodybuilding competition. From this we have become good friends.

Robert Almond Supplements

Have you ever received any words of wisdom from friends or family (or even random people) that have stuck with you during these last seven years?

After helping a young child that didn’t want to wear his prosthetic limb because he didn’t like it. I told him that me and him could be iron man together… I could see his eyes light up - and I gave him the confidence to wear his limb!

I will never forget that day. When I feel I’m not motivating others the way I aim to, I think of that day I gave a child a new lease of life.

What are your plans for the future?

My plan for the future is to open my own bodybuilding gym that is a comfortable professional environment.

Not only for elite bodybuilders but also comforting for females and an important aspect for me is to make it welcoming and comforting to customers with disabilities.

Going into a gym with a disability is extremely intimidating and daunting due to some of the reactions you get and feelings of being incapable. 

I will have a programme where we can start from the bottom, train in a private room & build up to the final stage of training where they can train by themselves in the main gym area with no worries.

And finally, do you have any advice for people who have been through the same trauma as yourself, who are looking to transform just like you have?

My advice is very simple.

We all get some hard things thrown at us that can seriously knock you down, this may be mental or physical. 

But, everybody has strength inside them - you just need to dig deep and drive through the hard times with your head high. 

Yes, you will have good days and bad days - but that’s all part of the challenge.

Those bad days will mentally push you to your limits, but if you work hard at it, they pass by so quick and the easy days will become a walk in the park.

Keep grinding, surround yourself with positive people and atmosphere, never give up, and inspire others to help inspire yourself.

But most importantly, work towards your biggest goals and never look behind you. No matter how long the road is to get there it is always possible. You’ve just got to work for it.

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.

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