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Jamie Alderton


Jamie Alderton

This year, Jamie Alderton will compete at the prestigious WBFF Championships in Las Vegas but just three years ago he was leaving the military and wondering what to do with his life.

Having served in the army for seven years from the age of 17-24, Jamie was used to a structured lifestyle. Working out was a big part of that lifestyle and although he found himself in a strange situation not being told what to do on a daily basis, he decided to use his passion for fitness to help assimilate to everyday life.

Planning his day around his workouts, diet and family provided Jamie with the structure he needed but he soon found that training with a goal in mind was even better and decided to start competing.

He entered his first Natural Bodybuilding competition after leaving the army and placed 2nd, so quickly signed up for his second in September 2010 where he won the Novice Title! He then decided to take 18 months off to work abroad.

Upon his return to the UK, Jamie decided to get back into competing and entered the WBFF European championships in Iceland, lifting first place and winning a pro card in 2012.

Now, he's busy training for the WBFF Championships in Las Vegas where he's hoping for a top 10 finish!

But Jamie's love for fitness goes further than just competing. He is also a body transformation coach and founder of grenadejay.com, a comprehensive website chock full on training videos, diet tips, workout plans and generally all the fitness advice you could ever need.

He even documents his own personal training experiences with daily videos and pictures of his workouts to help inspire his 63,000 Facebook fans, 28,700 Twitter followers, 11,000 Instagram fans and clientele by showing what can be achieved with hard work and dedication.

Yet while training is obviously extremely important to Jamie, the 27-year-old also a dedicated family man and strives to strike a positive work life balance by making time to spend with his 10 month old daughter and wife, be that walking on the beach near his home in Bognor Regis or hitting the swimming pool…

Training Plan

Day 1: Push

  • Chest - Compound 8 reps - Isolation 12 reps - 3 sets
  • Chest - Compound 8 reps - Isolation 12 reps - 3 sets
  • Tricep - Compound 8 reps - Isolation 12 reps - 3 sets
  • Tricep - Compound 8 reps - Isolation 12 reps - 3 sets
  • Shoulders - Compound 8 reps - Isolation 12 reps - 3 sets
  • Shoulders - Compound 8 reps - Isolation 12 reps - 3 sets

Day 2: Hams and Glutes

  • Glutes - Compound - 3 Set Drop Set
  • Hamstrings - Compound - 3 Set Drop Set
  • Glutes - Compound - 3 Set Drop Set
  • Hamstrings - Isolation - 3 Set Drop Set
  • Glutes - Isolation - 3 Set Drop Set
  • Hamstrings - Isolation - 3 Set Drop Set

Day 3: Pull

  • Back - Compound 8 reps – Isolation – 12 reps – 3 sets
  • Bicep - Compound 8 reps – Isolation –12 reps – 3 sets
  • Trap - Compound 8 reps – Isolation – 12 reps – 3 sets
  • Back - Compound 8 reps – Isolation – 12 reps – 3 sets
  • Bicep - Compound 8 reps – Isolation –12 reps – 3 sets
  • Trap - Compound 8 reps – Isolation – 12 reps – 3 sets

Day 4: Quads

  • Quads Compound – 3 Set Dropset
  • Quads Compound – 3 Set Dropset
  • Quads Isolation – 3 Set Dropset
  • Quads Isolation – 3 Set Dropset
  • Quads Isolation – 3 Set Dropset

Session 5: Shoulders and Back

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Session 6: Deadlift & Hams & Triceps

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S7: Rest

Nutrition Plan

Alpha (High Carb) Day

Breakfast

  • Quaker Oats (100g) Mix with Almond Milk (400ml) and Microwave for 3 mins
  • Blueberries (100g) Mix with Oats
  • Grenade Hydra 6 Protein (3 scoops 42.5g) Mixed With Water
  • Sprinkle of Cinnamon on Oats
  • Greens Drink
  • Supplements - Grenade Ration Pack - Vitamin D3 - Grenade Engage 10g

Snack

  • Total 0% Greek Yoghurt (170g Pot)
  • Grenade Hydra 6 Protein (2 scoops 35g) Mixed With Water
  • Snack-a-Jacks (Caramel) 6 Rice Cakes

Lunch

Evening Meal

Pre Bed Snack

  • Muscle Mousse Protein Dessert (2 scoops 50g) Mixed with water a refrigerate for 30 mins
  • Quaker Oats (80g) Mix with Almond Milk (400ml) and Microwave for 3 mins
  • Supplements - 3x ZMA
Day Kcal Intake Protein Kcals Carb Kcals Fat Kcals Protein (g) Carbs (g) Fat (g)
Alpha 2900kcal 1040kcal 1500kcal 360kcal 260g 375g 40g

Bravo (Med Carb) Day

Breakfast

  • Quaker Oats (70g) Mix with Almond Milk (200ml) and Microwave for 3 mins
  • Pineapple Chunks in Natural Juice (250g) Mix with Oats
  • Grenade Hydra 6 Protein (2 scoops 35g) Mixed With Water
  • Teaspoon of cinnamon on oats
  • Greens Drink
  • Supplements - Grenade Ration Pack - Vitamin D3

Post Workout/Snack

  • Grenade Hydra 6 Protein (2 scoops 35g) Mixed With Water
  • Pack of Skittles (55g)
  • Supplements - Grenade Engage 10g

Lunch

Snack

Evening Meal

Pre Bed Snack

Day Kcal Intake Protein Kcals Carb Kcals Fat Kcals Protein (g) Carbs (g) Fat (g)
Bravo 2900kcal 1040kcal 1200kcal 630kcal 260g 300g 70g

Charlie (Low Carb/High Fat) Day

Breakfast

  • Wild Alaskan Salmon (100g)
  • Eggs (4 eggs) Scrambled with Butter
  • Cashew Nuts (40g)
  • Kerrygold Butter (15g) Cook with Eggs
  • Greens Drink
  • Supplements - Grenade Ration Pack - Vitamin D3

Post Workout/Snack

  • Grenade Hydra 6 Protein (3 scoops 42.5g) Mixed With Water
  • Supplements - Grenade Engage 10g

Lunch

Post Workout/Snack

  • Grenade Hydra 6 Protein (3 scoops 42.5g) Mixed With Water
  • Snack-a-Jacks (Caramel) 2 Rice Cakes

Evening Meal

Pre Bed Snack

Day Kcal Intake Protein Kcals Carb Kcals Fat Kcals Protein (g) Carbs (g) Fat (g)
Charlie 2900kcal 1040kcal 320kcal 1530kcal 260g 80g 170g

Interview with Jamie Alderton

What is your athletic background and how did you get involved with bodybuilding and fitness?

Jamie Alderton

Well, I've always been into fitness but I was in the British Army for 7 years from 17 to 24 and fitness was a big part of my life, so when I left at 24 I knew I wanted to continue training.

What attracted you to competing?

The whole thing about the military is that you're used to a structured life – it's split into 6 or 7 months at a time and there's always something to look forward too. When I left, though, I realised I didn't have that person shouting at me telling me what to do anymore, which was a strange situation to be in.

I found that training for something helped me deal, in a way, with leaving the military by providing structure to my day. After all, you have to plan everything from your diet to training and it's all for that one competition date.

What keeps you motivated?

I'm very self motivating and I have a lot of followers on social media too which is also extremely motivating as I feel I must practice what I preach. I'd never tell clients to do something I wouldn't do myself.

The main thing, though, is I love what I do and I'm very fortunate to be in a position to do a job I'm very passionate about.

How do you feel about cardio? Is it essential or overrated?

Early Morning Walk

It all depends on a lot of things like your goals or what time you have to train. For me, it is important for CV health. I like to power walk and because I live 10 minutes from the beach, I have a lovely setting to do that in! I'd get up at 5am and just walk listening to some music or pod casts. It's not just about physical health though it's great for your mental health too.

For my clients, with cardio and diet I like to give them as much help as possible towards their goals so if I can give them a small calorie deficit it all adds up!

What's your favourite HIIT routine?

Again it all depends, I started doing that when I had a lot of weight to lose. HIIT training takes time and dedication, and a lot of people may not have that time to train. The thing about HIIT is it really should be HIIT! If you stick a treadmill at 18kmh at 15% incline, less than 10 minutes and you'll be done.

With everything to do with training it's more to do with the quality over quantity.

What top training tips could you give someone who is wants to look ripped and feel good but not necessarily compete?

Top tip would be to learn about nutrition, there's lots of conflicting information about nutrition and it's important to research it properly. Get your MACRO nutrients right – learn about carbs, fats, proteins, and the foods – don't be afraid to read the back of packets and look at just what's actually in the food. Some things may surprise you.

A lot of my clients start eating different foods they've never tried before because of my personal experiences.

…read the back of packets and look at just what's actually in the food. Some things may surprise you.

Next, learn about training. When you're lifting weights you need to be slowing everything down and thinking about the muscles you're using for those exercises. There's so many people go and aren't focussed with what they're doing and just try to get through sets as fast as possible but their technique suffers and without proper form you won't get the results you want. Train with a purpose.

What is your favourite pre and post workout meal?

It all depends on when I'm training. I like to train early morning at around 9am so before that I'd have a breakfast with a decent carb and protein source.

Post Work Out

Post workout – some skittles and a protein shake. There's no scientific backing or reason for the skittles, I just really like them. Some people overcomplicate things in diet and try to analyse why I eat them but it's plain and simple – I like them! A diet should consist of lifestyle choices and changes so when the weight comes off you can keep it that way but you have to factor things into that you like to eat too!

How do you like to cheat?

I tend not to cheat when I'm on a competition diet as I am at the moment. My idea of a cheat, though, would be some homemade sweet potato fries or a burger – maybe a gourmet burger place with 3 burgers and some chicken and make a good mess of it really!

Do you take any supplements? If so what do you take and why?

Grenade

I'm sponsored by Grenade who have a great range and I take their Ration Pack; Multivitamin, Fish Oil, Pro Biotic and Antioxidant and that's more or less everything else I'd need on top of my nutrition.

I also take their BCAA drink during workouts as well as their Whey Protein pre and post workout or for a snack with some Greek Yoghurt. In the mornings, if I'm going on my power walks or doing any cardio I'd also take a fat burner.

What are some of the most common mistakes made when someone is trying to build muscle?

Jamie Alderton

I think it's over eager training – lifting too heavy, thinking the heavy weight will get the results when it's the time under the weights that will get the results. Take it back to basics. There's a big difference between building muscle and getting stronger.

The trick to building muscle is to look for the most difficult and stressful way to work that muscle. A lot of people tend to go down the strength route. They need to feel that stress and contractions, that's when you know the exercise is working.

Tell us more about your competitive history…

When I left the army I did a natural Bodybuilding show. It was my first and I came 2nd qualifying for the British finals. I did another show in September 2010 and won the novice title then took 18 months off working abroad. Then I decided to enter WBFF European champs in Iceland and took 1st place winning pro card 2012. And now, I'm prepping for Wold Champs in Las Vegas in 10 weeks.

Jamie Alderton

It's going to be a difficult show as it's the best in the world competing for one title but I think I'd be happy with a top 10 placing.

How do you prep mentally and physically for a competition as big as the WBFF in Las Vegas?

Jamie Alderton

Mentally there's lots of different factors. I've had to look at my training and diet as well as lifestyle and try to strike a balance. I've a 10 month old daughter so I've been trying to create a stress free environment keeping up with training, nutrition and day to day life. It's also really important to have a little bit of down time. It's important to relax – when to lay off the gas or push the pedal!

If people training aren't in the right frame of mind they won't achieve what they've set out to do. I like to chill on a Thursday by taking my daughter swimming for an hour or so. It keeps everything in perspective.

Tell us more about Grenadejay.com…

Grenade Jay

Grenadejay.com is my website that has diet, training, raw videos and everything you need depending on your workout goals. There are different plans for different results like Project Mass. I put on 45lb following this plan then went straight onto Project Shred! I document everything I do following these plans with videos so people can see my personal results.

There are also training videos for every muscle group as well as training protocols etc. There's even one called One-Hit wonder training where you spend only 25 minutes in the gym but it's very intense and gives those people who say they don't have time to train a plan that they can actually do it!

I also do a little "behind the scenes" documenting my progress towards the WBFF championships. I do about 6 episodes a week for Project Stage.

There's also Bikini Body for females too – a lot of females have misconceptions on lifting weights but the purpose of the bikini guide is to show that you can look feminine and be great lifting weights too! I also teach women how to workout their calories and MACROS and provide sample diet plans to help them reach their goals. There's even dairy and gluten free plans. It's really everything you'd need in one place.

When you're not working out – how do you like to chill out?

At the moment it's mainly spending time with my daughter and wife – we're lucky we live near the beach and enjoy spending time there but I also like swimming and, during my off season, playing golf and just generally socialise with the lads a wee bit. Competing can make it difficult to have a "normal" social life so you need to really make time for it.

Competing can make it difficult to have a "normal" social life so you need to really make time for it.

How can people keep up to date with you and your competitions?

You can follow every workout and video on grenadejay.com and also follow me on Facebook (https://www.facebook.com/grenadejay) and Twitter (https://twitter.com/GrenadeJay). I've also an Instagram (http://instagram.com/grenadejay) where people can see a bit more.