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kieren Westlake


Vital Statistics Start End
Weight 60Kg 89Kg
Body Fat 18% 11%
Biceps 38.1cm 43.1cm

Four years ago, Kieren woke up with a drive and ambition to build lean muscle.

He realised his sedentary lifestyle was having a negative effect on his health and became determined to get fit.

Kieren Westlake - Before & After

So, he binned the booze, researched training and workout plans, got in touch with the current Scottish Champion, George Thompson, for advice on how to build lean muscle mass, and hit the gym – hard.

But his motivation began to wane when he didn't see the level of results he wanted, or thought he'd see.

So, he enlisted the coaching expertise of James Watts, the South Coast Overall Champion, and attributes his success to brilliant coaching, personal motivation and getting his nutrition and training right for his goals.

He now weighs in at an impressive 14 stone with only 11% body fat and he's currently training for the 2014 North East Championships in Leeds. While this may be his short-term goal at the moment, his ambition is to be invited to the British Finals.

Kieren Westlake - Before & After

Example Workout Routine

Kieren Westlake

Monday: Cardio - am

  • Fasted cardio for 30 mins on stationary bike.

Monday: Push - pm

Low incline smith press

  • Warm up – 2 – 3 sets
  • Working set – 11 – 15 reps rest pause set (heavy to failure)

Pec Stretch DC style (dumbbells held at full negative)

  • 60 seconds

Upright row

  • Warm up 2- 3 sets
  • Working set – 11 – 15 rep rest pause set (heavy to failure)

Skull crushers (from the floor)

  • Warm up 2 – 3 sets
  • Working set – 20 rep widow maker (however many sets it takes to hit 20 reps, heavy to failure)

Tricep stretch DC style (dumbbell overhead at full decline stretch)

  • 60 seconds
Kieren Westlake

Tuesday: am

  • Fasted cardio for 30 mins on stationary bike

Tuesday: pm

  • Foam rolling and deep tissue massage
Kieren Westlake

Wednesday: Cardio - am

  • Fasted cardio for 30 mins on stationary bike.

Wednesday: Pull - pm

EZ bar curls

  • Warm up 2 – 3 sets
  • Working set – 11 – 15 reps total (heavy to failure)

Bicep stretch DC style

  • 60 seconds

T-bar row

  • Warm up 2 – 3 sets
  • Working set 1 – 12 – 15 reps total (heavy to failure)
  • Working set 2 – 6 – 11 reps total (heavy to failure)

Wide grip chins

  • Working set – 11 – 15 reps rest pause set (3 sets with only 15 deep breaths between each)

Hanging lat stretch DC style

  • 60 seconds

Face pulls

  • Warm up 2 – 3 sets
  • Working set 11 – 15 reps rest pause set (heavy to failure)
Kieren Westlake

Thursday: am

  • Fasted cardio for 30 mins on stationary bike

Thursday: pm

  • Foam rolling
Kieren Westlake

Friday: Cardio - am

  • Fasted cardio for 30 mins on stationary bike.

Friday: Legs split DC style - pm

Toe press on leg press

  • Warm up 2 – 3 sets
  • Working set 11 – 15 reps total (5 second negatives, 5 second holds at full decline stretch)

Lying hamstring curls

  • Warm up 2 – 3 sets
  • Working set 11 – 15 reps rest pause set (heavy to failure)

Hamstring stretch DC style

  • 60 seconds

Leg press

  • Warm up 2 – 3 sets
  • Working set 1 – 6 – 9 reps (heavy to failure)
  • Working set 2 – 20 reps

Quad stretch DC style

  • 60 seconds
Kieren Westlake

Saturday: am

  • Fasted cardio for 30 mins on stationary bike

Saturday: pm

  • Foam rolling
Kieren Westlake

Sunday: Rest Day

Training Day Diet (Monday, Wednesday, Friday)

Non-training Day Diet (Tuesday, Thursday, Saturday)

Interview with Kieren Westlake

Why did you decide to get fit?

The short answer is because I had gotten so unfit! I found myself in a rut. I was working a sedentary job and lacked motivation but when I saw a picture of a bodybuilder that's when I decided to make a change. I stopped drinking and worked out instead!

How did you begin the process?

I researched – a lot. I also got in contact with the current Scottish Champion, George Thompson, when I and asked him for bodybuilding advice. I took small steps in changing my habits and took everything one day at a time.

What is your overall end goal?

I don't think there can be an overall end goal in bodybuilding. There are short-term goals in that I'm constantly training or thinking about the next event, for instance I'm training for the 2014 North East Championships in Leeds. But I suppose you could say my ambition is to be invited to the British finals.

How has your fitness journey affected your life?

It's done so in a massive way. The biggest difference is in my confidence. I was always kind of shy and wouldn't really speak to others but now I'm much more outgoing and confident – it's been great.

When did you first notice that your body began to change?

Probably when I enlisted James Watts as my coach. It was then I started looking at pictures of my body and began to see the differences. It became a regular thing for me and I think it's a very important thing to do in this kind of sport.

whole foods should make up the bulk of your diet

How long did your transformation take?

In terms of my before and after pics – that took 12 months but I've been training for 4 years.

What do you think is more important – whole foods or supplements?

They both have their part to play – they're both important. Although, whole foods should make up the bulk of your diet as it's really essential to get your nutrition spot on, but I would use a supplement if I need a quick nutritional fix.

What was the biggest challenge you faced during your fitness journey?

Diced Turkey

Setting myself unrealistic goals. I didn't realise it'd be so hard to actually change so when I didn't see “instant» results it got me down. This was my, is, my main downfall. But when I started getting the right advice and worked on my nutrition that's when it finally clicked with me – that I had to stop setting the bar so high.

How did you overcome this?

I became even more motivated when I began to notice the results myself. I have great support from my coach, James Watts, and he's motivation enough – he's not afraid to kick me into touch that's for sure!

What nutritional advice would you give to people just starting out?

I would say to people to sort it out before you even think about lifting the weights. Have a goal and work out your basic maintenance calories first. You don't grow in the gym so make sure you find out what kind of healthy diet works for you and go for it. Make sure your eat plenty of lean protein, glutamine, creatine and don't skip the complex carbs either.

[Nutrition] sort it out before you even think about lifting the weights

Likewise, what training advice would you give?

Keep everything simple and do a lot of research on your end goal so you're always working towards that. I used to over train and it was the wrong thing to do, so stick to basic compound movements and isolations when you're just starting out. Also, looking at other transformations can be a good thing but it can also be a negative thing. You can get lost in magazines telling you what to eat, train, do but at the end of the day you have to accept your genes and give it 100%!

What are your three gym must eats to ensure an effective workout and recovery?

Kieren Westlake
  1. BCAAs
  2. Creatine
  3. Glutamine

Of course, you need a high protein and carb meal about 2 hours before you train for energy – plus it's solid food and you can't beat whole foods!

What do you think the three biggest challenges are for those just starting out?

  1. A lot of people don't actually know what to do, or why they want to do it. Set yourself a goal and research how to reach it
  2. Some don't realise the benefit of an excellent training programme so they come into the gym and waste time – there's no point in doing this so bring a proper routine!
  3. Rest – everyone underestimates the benefit of rest. It's something I personally struggle with too, but you need off time for a decent recovery.

What's your biggest motivation in helping you maintain your physique?

Well, I want to be invited to step out on that British finals stage. It's my passion so I figure if I keep working at it maybe one day that'll happen. When I'm at the gym, though, the thing that motivates me the most is music. It's hard to keep positive all the time but if I'm having a tough session I use music to really fire me up.

What three things should people focus on to make sure they're starting out as they mean to go on?

Flat Iron Steak
  1. Nutrition – this is the key in losing weight and building lean muscle mass but your nutrition should vary from day to day depending on what kind of training you are doing, so make sure it's right for that day.
  2. Log every workout – this means you have a catalogue of everything you've already done and achieved. It's difficult to remember what the last weight was you lifted especially when you're working out a lot. And it means you can constantly push yourself.
  3. Have enough rest – a lot of people just starting out take this for granted. Your body needs rest. You don't build muscle in the gym; you build it when you're resting.

Nutrition – this is the key in losing weight and building lean muscle mass

You're currently in a sedentary job but if you weren't doing that – what would you like to do?

Hache Steak

I do the job to pay for my bodybuilding but my ambition is to be invited to the British finals. I'd really like to own my own gym because then I could train when I wanted in an environment with like-minded people. When you're in that environment you're constantly motivated to train harder and work harder. It also means I could have a microwave and eat my meals on time! It'd just suit my lifestyle – so that's the dream.

Any last words of wisdom?

Keep everything simple. Keep it basic. Don't try to copy other people in the gym and don't get caught up in the world of transformation stories. Work in tune with your own body and work within your means. And at the end of the day, don't try to fix something that isn't already broken.

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.,