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Phil Graham


Vital Statistics Current
Age 28
Height 5'11
Weight 19st 4lbs
Body Fat 15%

For most people, bodybuilding is a life-changing transformation that comes at a later point. Phil Graham picked up his first weights 14 years ago and hasn’t stopped since!

But what you don’t see is the amazing opportunities this kind of clean living grants you, as Phil travelled the world to compete on bodybuilding stages across the globe.

At 17 years of age, he rose through the ranks and fought to be on top of the senior bodybuilding ranks… Throughout this time, he became obsessively fascinated by nutrition and human physiology, chasing down a professional qualification from University.

This has helped him fulfill his dream of helping others in their fat loss and muscle building efforts, but has also helped him in one super important area…

Did you know Phil Graham has Type 1 Diabetes? Through his work, he has championed living an active lifestyle and continuing competitive bodybuilding – two things of which people perceptively see as difficult.

A regular celebrity at Body Power for his amazing work, including his book ‘The Diabetic Muscle & Fitness Guide’ and world famous podcast Elite Muscle Radio, it was amazing to sit down and chat to him about his life so far and going ahead!

Phil Graham in the Gym

Meal Plan


Phil Graham Interview


Hi Phil, thank you for taking the time to chat with us! We're going to dive straight in - tell us all about your fitness history…

I fell in love with the weights 14 years ago and haven’t looked back. Ever since picking up my first barbell, I have managed to travel the world to compete in various top local, national and international bodybuilding shows.

I have won and competed in numerous events including Junior Mr. Northern Ireland, Junior Mr. Britain, Junior Mr. Universe and Junior Mr. World.  I’ve also managed to feature in many of the top fitness publications including Muscle & Fitness, Flex and Muscular Development.

I started competing very young - at around 17 years of age and managed to progress very quickly across the senior bodybuilding ranks.

Over the course of my bodybuilding career I developed a fascination for nutrition and human physiology of which I went on to study at professional level at University.

For over 6 years I have since used that knowledge to help many others in their fat loss and muscle building efforts, including some of the top fitness professionals in the world. I have also had the opportunity to educate many upcoming fitness professionals and coaches through my seminars and world-famous podcast Elite Muscle Radio.

At present I currently write for all the major fitness publications, speak and present at many of the worlds top Health & Fitness exhibitions and I am also in the process of writing my first book, The Diabetic Muscle & Fitness guide, A complete nutrition and training resource for diabetics looking to build muscle and lose fat. The book is to be published in 2016.

Phil Lifting Weights In The Gym

What was it about bodybuilding that made you want to take your training to that next level and compete?

I always seen bodybuilding as a work of art and going on stage was a perfect way to represent all my hard work in the gym and with my diet. Going on stage and competing against other individuals was a battle of who trained the hardest and who ate the smartest. 

As such this added a competitive edge to my training and eating and I thrived of the fact that I was eventually going to be judged against other individuals who all shared the same passion. It was the battle of the best.

You've been very open about your Type 1 Diabetes, how did your diagnosis impact your training and general outlook on fitness?

To be truthful, Diabetes is the main reason behind my successful bodybuilding career. Without it I would not have picked up a weight, nor would I have gone on to university and studied Nutrition & Physiology. 

Knowing I could overcome and manage my diabetes better with an active lifestyle and healthy diet tied in perfectly with competitive bodybuilding.

What has been your greatest sporting and professional achievement to date?

Overcoming diabetes and managing to improve my health has trumped any trophy or title. I can recall being told I was never going to be able to compete or actively engage in any extreme sport. I guess I proved them wrong.

What body part are you most proud of?

Phil In The Gym

My back.

Top 3 favourite exercises and why?

Exercise 1 - Farmers walk; I love this exercise due to the sheer amount of muscle mass it recruits. It’s a pure test of power, grip and physical endurance.

Exercise 2 - Pull-ups; One of the best upper body exercises known to man.

Exercise 3 - Glute ham raise; my favourite exercise for working the posterior chain of the body and developing maximum power.

And you’re least favourite?

My least favourite exercise would be squats. Due to my height and biomechanics I find this exercise more difficult.

If there was one thing you could change about the bodybuilding industry, what would it be and why?

The bodybuilding industry is full of myths and fallacies, which cause people to waste a lot of time, effort and money. I wish people would be more in tune with the information that they listen to and believe with evidence rather than opinion.  

What is the one thing you absolutely love about the industry?

The ability to help people overcome health problems and improve their quality of life.

phil's favourite muscle food products

Top 3 Muscle Food products?

  1. Ezekiel bread
  2. Venison burgers
  3. Diced Lamb

What is your ultimate cheat meal?

A fully garnished chicken burger with shoestring onions & potato wedges.

What is your current macro breakdown?

400g Carbs/290g protein/100g fat.

You've just finished writing your first book - The Diabetic Muscle and Fitness Guide - could you tell us more about it?

Sure, this is the first muscle building and fat loss resource for serious diabetic fitness enthusiasts. The current information available is outdated, inaccurate and to be truthful awful.

I can remember starting my fitness career and looking for creditable nutrition and training information that was specific to diabetics. I was left fairly disappointed.

Phil In The Gym

Through time as my career has grown and my knowledge has built I have been approached by many young diabetics that have a love for fitness yet struggle to control their diabetes as a result of poor information.

I decided enough was enough and for the first time in my career I put pen to paper and starting writing my own book. The book journals my own experiences, troubles and mistakes in managing diabetes as well as reviews the current body of science and literature to highlight the most important nutrition, lifestyle and training considerations diabetics need to make in order to build stronger, better looking bodies.

I’m super excited to launch the book as the requests for it have been overwhelming and I know for a fact it is going to help many people.

I will also be launching the first online Diabetic Muscle & Fitness community which will give diabetics the opportunity to improve their learning and discuss/interact with many other diabetic muscle & fitness enthusiasts. I’m super excited and can’t wait.

How was the experience of writing a book like this?

To be honest, it was a challenge. Diabetes is a complicated condition and there is a lot of underlying science that is extremely complicated.

I have done my very best to extract the key elements that diabetics need to know and presented it in a fundamental and practical way.

I have also had the assistance of some of the world’s best diabetic researchers in proof reading the book and ensuring the content is of the highest possible value and accuracy.

When you're not training others, working out yourself or busy writing books and blogs, how do you like to relax?

I love to fish and get out in the countryside and relieve my senses. I also love to cook and always make time for reading and learning.

Phil In The Gym

Favourite movie?

Lord of the rings.

What advice would you give to someone just starting out in the bodybuilding industry?

Never be afraid to ask for advice. If you don’t ask you don’t get. There are many helpful resources and coaches you can contact.

With good advice come better decision-making and more efficient and effective use of your time, money and effort. Do your research and ask. Believe with evidence.

Greatest inspiration?

I have never had a mentor and all my success and learning has been brought about myself.

However I would say my grand parents and parents have been a great inspiration in my life and I want to thank them very much for giving me the best opportunities and encouraging me to keep learning and going with what I love.

Phil talking

What’s next for you?

I’m currently writing this and after I finish I will be putting together my presentation for Body power 2016, which will be on Diabetes Muscle & Fitness were I will also be on the nutrition and training round table seminars discussing all things strength, fitness and bodybuilding with some of the worlds best experts.

I do this every year and it’s a great get together with many of my fellow friends and colleagues.

Is there anything else you'd like to share?

Thank you very much for taking the time to read my bio and if you are interested in my book head over to diabeticmuscleandfitness.com or if you want to improve your nutrition and training knowledge look up my podcast on iTunes, Elite Muscle Radio and get learning there is plenty of content for you to get your teeth stuck into, so get your pen and paper ready!