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Simon Stevens header image

In 2007 after a successful career in Athletics and Rugby, Simon found himself frustrated and out of shape at the age of 30.

Vital Statistics
Height: 1m77cm
Competition Weight: 73-74kg
Off Season Weight: 80kg

This lead to him joining a local gym, just to achieve some basic levels of fitness.

However, shortly after joining the gym Simon was talked into entering a Natural Bodybuilding competition and found himself standing on stage just 16 weeks later! Impressively Simon ended up finishing 5th in the novice class despite so little time training.

After a crash course in diet and sports supplements, Simon decided that instead of just looking at and admiring others, he'd learn more, work hard and one day become a winner.

Simon Stevens portraitIn 2009 Simon founded the successful Sports Supplement company EQ Nutrition with fellow training partner and British Bodybuilding Champion Glen Danbury. Together they developed a unique 'All in One' protein supplement with one thing in mind - to become a British Champion!

After taking this product on a test run in 2009 Simon went on to win the BNBF Central Lightweight title and qualified for his first British final. So phase one of his goal was achieved.

A few competitions on and some years out of competition Simon focused hard on training and developing other elite products to help him on his journey. He returned to the stage in 2014, this time having gained a stone of lean muscle and moving up a weight class.

Simon went on to win the NPA middleweight Yorkshire title, the BNBF Middleweight Central title, the UKDFBA under 75kg British title and finishing 2nd in the INBF International.

But Simon doesn't just get to spend his days working on his physique. He has to juggle a busy work schedule as well as being father and partner. To achieve a balance, Simon trains four days a week which leaves him the weekends to relax with his family and enjoy life.

Once we learnt more about Simon we had some burning questions to ask him. Like just how long it took for him to become a Drug Free Champion and how he manages to take to the stage without partaking in ANY cardio!

Simon Stevens butterfly pulls

Training Plan

When I compete I adjust my training rather than do cardio. I increase reps weekly keeping the weights heavy and reduce recovery time. I may start with 10 reps on every exercise and every 2 weeks increase this by 2 reps until I'm hitting 20 reps with the same weight I started with.

This for me is high impact, strips the fat and burns the calories allowing me a nice full diet. I have found in the past that cardio reduces my muscle size which is not good for a small natural bodybuilder like me.


  • Legs (Power)
  • Hak Squats - 5 x 3 (1st 180kg 2nd 190kg 3rd 200kg)
  • Extensions - 3 x 12 (Stack No. 175)
  • Single leg press  3 x 12 (110kg per side)
  • Squats 5 x 5 (140kg, 150kg, 160kg)
  • Calve raises 3 x 20/20/20 (Stack No. 12)


  • Chest/Arms (Strength)
  • Dumbbell 3 x 10 (45kg, 50kg, 50kg)
  • Incline hammer strength press 3 x 10 (130kg, 150kg, 150kg)
  • Seated flat press 3 x 10 (Stack No. 16)
  • Flys 3 x 10 (DB's 25)
  • Machine hammers 3 x 10 (Stack No.11)
  • Preacher curls 3 x 10 (Machine 45kg)
  • Spider curls 3 x 10 (30kg bar)
  • Triceps kneeling rope pulls 3 x 10 (Stack No. 12)
  • Push down 2 x 10 (Stack No. 10)



  • Back (Power)
  • Deadlifts (7 X 3) 170kg, 180kg, 190kg, 200kg, 205kg, 210kg
  • Bent over rows EZ bar 3 x 8 (60kg)
  • Cable rope rows 3 x 8 (Stack+10kg)
  • Hammer machine rows 3 x 8 (75kg)
  • Pull ups (BW) 3 x 8
  • Barbell curl 3 x 8 (40kg)
  • Lying curls 3 x 15 (40kg)
  • Seated curls 3 x 8 (40kg)
  • Abs workout


  • Shoulders/Triceps (hypertrophy)
  • Military press 3 x 12 (65kg)
  • Lat raises 3 x 12 (15kkg)
  • Lat rear 3 x 12 (22.5, 20kg DB)
  • Up right rows 2 x 12 (Stack No. 9)
  • Shrugs 3 x 12 (Stack No. V25)
  • Close grip press 3 x 8 (1st Stack No.16, 2nd 16 and 3rd 16)
  • Dip machine 2 x 15 (90kg)
  • French press 3 x 12 (42.5kg+EZ Bar)




I keep my diet as clean as possible but never worry if I go off track. For me the most important thing is not to miss a meal. I find this keeps my metabolism working and stops my body holding on to any calories, as it is now use to eating at least every two hours.

I find spreading my food out with regular snacks and meals has helped me develop quicker and aid recovery in-between workouts. I don't make too many changes when I compete apart from cheating less.

Meal Plan

  • Meal One:
    100g oats, spoonful of honey and an Americano coffee.
  • Meal Two:
    Protein bar or nut bar normally around 220 calories maximum.
  • Meal Three:
    High protein meat such as chicken, steak or any fish. Lots of veg or salad and a jacket potato.
  • Meal Four:
    Americano coffee with a protein bar or nut bar normally around 220 calories maximum.
  • Meal Five:
    EQ Nutrition all in one.
  • Whilst driving to the gym I have six EQ Nutrition Creatine Mints.

  • Meal Six:
    Post workout shake (EQ Nutrition All in One)
  • Meal Seven:
    High protein meat, lots of veg, salad and a good carb source such as rice or potato.
  • Meal Eight:
    4 x caramel rice cakes with peanut butter

Simon Stevens - The Interview

So Simon, being a natural bodybuilder, how long was it before you noticed a change in your physique?

It took me seven years to become a UK Drug Free Champion. Each year my education about training and diet has improved. In 2007 I finished 5th in a novice competition. I won a lightweight title in 2009 as well as many middleweight titles in 2014.

What training advice would you give to those wanting to go through a transformation?

Keep it simple and make sure you have a plan. Keep a note of the weights and reps you are doing and try to improve each week.

Simon Stevens work out

What area of your body do you enjoy working out the most and why?

Back – because I'm seeing some good changes currently and it's my weakest area so I'm focusing on seeing it grow.

What about cardio – are you a fan or do you think all you need is weights?

I'm definitely NOT a fan and I don't do it. Maybe because of all the years I spent as a sprinter, but more so because I see a reduction in mass when I do cardio. I prefer to tweak my weight training to burn fat.

Do you listen to music at the gym? What’s your favourite workout track/artist/album?

It has to be Rocky!


What motivates you when you don't want to train?

My training partner. If you struggle with motivation having someone pushing you can really help.

Do you have a favourite motivational quote?

Yes! It has to be a Rocky quote -

You, me, or nobody is gonna hit as hard as life. But it ain't about how hard you hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done!

Some say health & fitness is all in the mind how true have you found this to be?

Very true! - If you believe you can, you will.

What are your biggest achievements in bodybuilding?

When I became 2014 UK Drug Free Champion, came 2nd in the INBF International, 1st BNBF Central Middleweights and 1st NPA Yorkshire Middleweights.

How important is a healthy, balanced diet to you in maintaining your physique?

Very important; I try to stay consistent with a good diet. And when I do cheat I get straight back on it at my next meal.

What role do supplements play in your training? What do you use?

I like to use supplements before and after training and when I can't eat.

If you could only choose two supplements what would they be and why?

It would have to be EQ Nutrition All in One as it has everything I need. Also DAA (D Aspartic Acid) which is a great product if used the correct way - EQ Nutrition are developing something special with this.

Which three whole foods could you simply not live without?

Chicken, broccoli and potatoes.

What's more important - hitting the gym or eating right?

Eating right - if you don't do that, your gym time is wasted.

Are there any foods you would never put into your body?

Tuna! I ate far too much when I started out and got sick of it.

Protein Pizza

Do you have cheat meals? What would you have?

Yes I have cheat meals and there's nothing better than a pizza!

Do you drink alcohol?

Not very often no. Maybe four times per year at the most.

What's your favourite Muscle Food product?

The huge chicken breasts.

What is your next training goal?

My next goal is to improve on everything. I keep a record and try to add weight every week. Currently I am deadlifting 210kg for reps so I would like to hit 220kg for at least five - but I'm yet to try.

If you could give one bit of advice to those just beginning to train - what would it be?

Research as much as you can! Make as much time to read as you do in the gym.

Is there anything else you’d like to add?

Try to stay natural...

Simon Stevens - transformation picture