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Jamie Gray

Vital Statistics Start End
Weight 84Kg 80Kg
Body Fat 20% 8%
Biceps 15" 17"
Chest 40" 43"
Waist 36" 28"

Jamie is a self-declared workaholic who splits his time between three jobs and still finds time for the gym!

He has always been into fitness and enjoyed the gym, but a bad knee injury left him lacking motivation and he spiralled into an unhealthy lifestyle. In fact, he stopped working out for 6 months.

Jamie Gray - Before & After

Soon, though, he was inspired to give the whole fitness scene another try having watched the Stars of Tomorrow UKBFF show in October 2013. So, he woke up one morning, cooked seven days worth of healthy, balanced meals and decided to give himself a trial period of one week.

If that week went well, he knew he'd continue with his transformation, and it went more than well…

In just seven days Jamie saw small results and because of that, he trained solidly, without a days rest, for a whopping 84 days and the results were magnificent!

His goal now is the step onto the UKBFF Stars of Tomorrow Stage alongside his physique inspirations and beat them into the top 6.

Jamie Gray - Before & After

Example Workout Routine

I complete a minimum of 20 mins post workout cardio after each, however when I am dieting for a show, cardio can be up to around 60 mins post workout.

I always believe its essential to mix up rep ranges and exercises, some weeks I may go a lot heavier with fewer reps, some times a lot lighter and a lot of volume depending on how I feel.

Jamie Gray

Monday: Chest

Incline Barbell Press

  • 3 x 10-12 Reps

Decline Barbell Press

  • 3 x 10-12 Reps

Machine Chest Press

  • 3 x 10-12 Reps

Cable Cross Overs

  • 3 x 10-12 Reps

Incline Dumbbell Flys

  • 3 x 10-12 Reps
Jamie Gray

Tuesday: Back

Weighted Pull Ups

  • 3 x Failure

Barbell Row

  • 3 x 10-12 Reps

V-Bar Pull Down

  • 3 x 10-12 Reps

Two Arm Dumbbell Row

  • 3 x 10-12 Reps

Straight Arm Pull Down

  • 3 x 10-12 Reps
Jamie Gray

Wednesday: Shoulders

Smith Machine Military Press

  • 3 x 10-12 Reps

Dumbbell Side Laterals

  • 3 x 10-12 Reps

Barbell Up Right Row

  • 3 x 10-12 Reps

Machine Rear Delt Fly

  • 3 x 10-12 Reps

Barbell Clean and Press 60kg

  • 3 x Failure
Jamie Gray

Thursday: Legs

Leg Extension

  • 3 x 15-20 Reps

Hack Squat

  • 3 x 15-20 Reps

Leg Press

  • 3 x 15-20 Reps

Hamstring Curl

  • 3 x 15-20 Reps

Stiff Leg Deadlifts

  • 3 x 15-20 Reps
Jamie Gray

Friday: Arms, Abs & Calves

Skull Crushers

  • 3 x 10-12 Reps

Rope Push Downs

  • 3 x 10-12 Reps

Barbell Curl

  • 3 x 10-12 Reps

Concentration Curl

  • 3 x 10-12 Reps

Cable Crunches

  • 3 x 20 Reps

Hanging Leg Raises

  • 3 x 20 Reps

Standing Calf Raise

  • 3 x 10-12 Reps

Seated Calf Raise

  • 3 x 10-12 Reps

Jamie Gray

Saturday: Fasted Cardio

Fasted Cardio

  • 30 Mins
Jamie Gray

Sunday: Fasted Cardio

Fasted Cardio

  • 30 Mins

Weekly Diet Planner

Weekly Meal Plan

Interview with Jamie Gray

Tell us about your fitness journey…

I've been training for a while but I took a bad injury to my knee so I stopped working out for about 6 months. Then I woke up one day and saw a Stars of Tomorrow UKBFF show it spurred me into action, so in early January I decided to give the whole fitness thing a go!

How long did your transformation take?

12 weeks. I woke up one day, cooked seven days worth of food and said to myself to give one week a try and see how it goes, and if it went well then I'd stick to it. Funnily enough I actually saw a change within a week so that spurred me on even more.

I would do cardio in the morning and weights in the afternoon. During my transformation I worked out every day for 84 days straight with no treat meals. I suppose I just got it into my own head that if I trained harder I could get up on that stage next to the UKBFF guys and give them a good run for their money!


What is your goal for all of this?

Jamie on Stage

Now, it's the UKBFF finals and rank in the top 6. I know that I can bring a package to competition that is good and frankly it's a privilege to share the stage with some of the best men's physique fitness models, but to actually have the opportunity to place in front of them is inspiring!

I also want to show others what you can do in a year with a little mental focus and drive.

What training advice would give to those just
starting out?

I would tell them to strive for consistency and keep the workouts simple. The basics work so don't give up. Also, surround yourself with people who inspire you. When I decided to go for this I had posters of Rob Ritches and Ryan Terry on my wall so that I'd wake up every morning and see what I aspired to be. And most of all don't let people get your down.

Likewise, what nutritional advice would you give?

I believe in the thought that my training and goals are part of a healthy lifestyle and sometimes 7 meals a day isn't always possible. Instead I'd aim for 5 to 6 balanced meals a day but don't be afraid to eat what you like now and then.

What do you think is key in achieving a fitness goal – nutrition or training?

Both play a big part. I always say you can't out train a bad diet. You need training, nutrition and a positive synergy. All three need to be bang on to progress. You also need to be committed 100% to see results.

I always say you can't out train a bad diet!

What were the three biggest lessons you learnt during
your journey?

  1. Don't let other peoples negativity get you down
  2. Apply your mind, after all anything is possible
  3. Enjoy the journey while it lasts. If it becomes a job or a chore, it's hardly worth it

How important is supplementation to you and your training?

I don't take anything special to supplement my training. The basics work, like a good whey protein. I think some of the supplement industry is getting blown out of proportion, but they have their place.

It's been said that cardio doesn't really have a place for those wanting to lose fat and build lean muscle – what's your stance on this?

The heart is the most important part of the body and cardio plays a massive part in ticking it over! I personally relied on it. No matter what your goal your heart needs to be healthy.

What muscle group do you enjoy working out the most and why?

My back. When I've finished it feels like I've really done something that required a lot of effort. Plus it's the one area I'd like to improve.

Who was your biggest inspiration during your fitness journey?

There are so many people who inspire me but I would have to say Ryan Terry. I know how hard he works to get the body he has and his physique is phenomenal.

Some people say it's unhealthy to desire to emulate your fitness idols because it can actually have a negative impact if you don't achieve the body you desire – what do you say to this?

I'd say to use them as motivation. I believe you should look in the mirror and see your own development. Become your own personality because, at the end of the day, everyone is made different. I don't try to emulate people; I use them as inspiration.

What 3 whole foods are essential for you to
maintain your physique?

Chicken and Steak
  1. Chicken
  2. Steak
  3. Brown Rice

Do you ever train fasted? If so why and what benefit does it have, if any?

Yes I Cardio train for 30 minutes each day fasted. By doing this you only use up the fat stores in your body because it can't draw the energy from anywhere else.

How do you motivate yourself on those lethargic days?

When I started training in January I thought to myself, well the next guy is doing their training so I need to give 110% if I wanted to beat them. This pushed me.

How did your road to fitness impact your life? Positively or negatively?

Definitely in a positive way. It gave me renewed hope and opened my eyes to what's possible. If you apply the same mentality you have for your fitness goals to your life goals then anything is possible. It's all a matter of application.

If you apply the same mentality you have for your fitness goals to your life goals then anything is possible

What three things would you tell people to focus on to make sure they're starting their journey as they mean to go on…

  1. Don't expect it to happen overnight – be patient
  2. Research and read as much information on your goal as possible
  3. Keep it basic and simple, don't try fad diets

Most of all enjoy it!

What do you think the biggest cause of injury is?

Well, there are a couple of things; lack of knowledge is a main one, though. Trying to push too hard too soon and biting off more than you can chew are big causes too.

Is there anything else you'd like to say?

Aim high, keep consistent, keep focussed and commit yourself to your goal.

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.

The one Weight You're not using you really should! 
31 y/o Donna Docherty lost 8 STONE and dropped from a size 22 to 8 in just 12 months… Ice Cream = pure happiness! And with +21g protein PER SERVE, think of those GAINZ…
The one weight you’re not using that you REALLY should according to Jamie Lloyd… 31 y/o Donna Docherty lost 8 STONE and dropped from a size 22 to 8 in just 12 months… Ice Cream = pure happiness!
And with +21g protein PER SERVE, think of those GAINZ…
See more here... Donna's success story... What's not to love?