Flex UK - November 2018

NOVEMBER 2018
GIANT THE
JOHAL GYM
GAINZ CHEF
COOKS
THE KEVIN LEVRONE’S
STEROID MR. OLYMPIA

ROUND-UP
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NOVEMBER 2018
COVER PHOTOGRAPH BY
INSIDE THIS MONTH SIMON HOWARD
IN EVERY ISSUE 40 ARNOLD PRESS
8
Build shoulders worthy of the Governator with this
6 NICK ORTON rotational shoulder blaster
14 KEVIN LEVRONE CONCLUDES 44 THE GREAT PROTEIN SCANDAL

Kevin Levrone shares his verdict on the Mr. FLEX investigates whether you’re being misled by
Olympia results from the Las Vegas stage this ‘protein’ packaging
year
48 THE GYM CHEF COOKS
Try out these delicious recipes courtesy of The
Gym Chef
58 500 CALORIE FEASTS

Feast for under 500 calories AND hit your macros!
64 PLANT PACKED PROTEIN

Can plant-packed protein get you jacked? FLEX
investigates
PHOTO CREDIT: EDGAR ARTIGA
66 OAT-ILY DELICIOUS
Sweet, tasty and wholesome ideas for the sweet C
GIAN ove r S t
tooth, from CJ’s Pick ’n’ Mix Oats o
At 6’5 JOHAL Gr y
T
IFBB ”, newly cr AINZ
S o
Pr o Ja u p e r H e av w n e d
68 THE STEROID ENCYCLOPAEDIA know mie Christi weight
y
s a th
An A-Z of chemical assistance vocab makin ing or an -Johal
gg two
mainta ainz! Here’s about
ins his ho
enorm w he
16 TWEAKS TO BECOME A FREAK: 74 MOVING ON UP frame
…
ous
How women’s physique competitor Shanique
BICEPS EDITION Grant blossomed and overcame bullying
These five novel moves will decimate your bi’s to
take them to new heights 78 TO BE FRANK
76 TRAIN SMART Three-times Mr.Olympia Frank Zane shares what
We compare the latest fitness trackers on the helped him stand out on bodybuilding’s biggest
22 BUILD HUGE LEGS IN FOUR MOVES stage
Want bigger, stronger legs? The hit them with market
these foundational exercises
76 86 LEGS LIKE BOWMAN
British champ Rob Bowman Taylor shares his leg
26 QUICK TURN-AROUND routine for gainz that speak for themselves!
Lagging back? Use this workout to transform your
weakness into a strength
94 NATURAL GAINZ
Gavin Gibson knows a thing or two about growing
28 DEAN ON GAINS naturally…
The four-times World’s Strongest Man shows you
how to blast through sticking points
102 POSE LIKE A PRO
IFBB Physique Pro Femi Billyrose shows you how
30 BUILD AN X-FRAME to make the most of your aesthetics on stage
Want that coveted x-frame physique? Follow this
12-week plan to carve it out
106 HUCK FINN
The adventures of Huck Finn Barbell
38 A MODEL APPROACH
Hoping to build the body of a magazine cover
model? Take the advice of two-time Arnold
Classic men’s physique champ Ryan Terry
86
30
PHOTO CREDIT: SIMON HOWARD
PHOTO CREDIT: PER BERNAL
4 FLEX | NOVEMBER 2018

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk
CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

Nick Orton Carl Walker
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We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
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The information in FLEX is intended to educate. Do not substitute it for the advice of a qualiied health care practitioner.
FROM THE CEO By Nick Orton
were diagnosed last year, which

seemed a huge number. The STI
with the highest prognosis was
chlamydia, this made up 62% of
cases. Chlamydia is difficult to
identify as it sometimes doesn’t
exhibit any symptoms, so
regular testing is essential.
Gonorrhoea was the next most
‘popular’ STI, accompanied by
Genital Warts and Genital
Herpes. All in all, a pretty gross
picture, so be sure to wrap up in
the heat of the moment!
Death and destruction

featured heavily too, although
this was confined to the
premiere of RedCon1, the
zombie action movie, which is
superbly produced and now out
on general release. If you like
action, gore and zombies, this is
one for you - I know the main
guys behind the film and I
couldn’t help but be inspired by
the journey they had taken to
get the film made. It took six
years, but they never gave up,
and remained positive
Sex, mobility, death,

throughout. One of the partners
is a great guy called Mark
Strange. He’s a fitness guy and
really epitomises everything
destruction… that many of us strive to be, and

I’m sure that fitness training
helps with his mental focus and
and bodybuilding his ability to achieve.
And bodybuilding…the season
I
’ve had a strange few weeks. the health monitoring area at for competing athletes has
First there was sexual health BodyPower expo (10th – 12th stepped up another gear this
week, so being the thorough May), which offers visitors a year, with a plethora of shows to
professional that I am, I did range of health checks, and take part in, and a wide variety
the research on this area with now features a walk in clinic of classes, so that pretty much
a google search, ‘sexual health’. for general concerns and a sex anyone could step on stage,
Who could have predicted the clinic for testing and advice. given they are in the right
images that appeared! But it did For sheer entertainment value, condition. It’s a positive
show me that I must work on my I am arranging a live show in this development and shows that
flexibility, as it’s an important area, which is sure to make you fitness and the competitive side
part of staying fit and healthy. cry with laughter… of our sport is booming – if
Mobility training is something you’ve never been to a show, you
that most of us overlook, but Once I’d waded through the are missing out, they are great
(and certainly if you want a job search result images, none of events and really inspirational
in the porn industry) it is useful which were at all suitable for for fitness enthusiasts.
for reducing the risk of injury. publication, I found out some Nick Orton
Funnily enough, sexual health shocking facts - 422,147 CEO BodyPower
week did prompt me to develop sexually transmitted diseases @nickorton22

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GIANT
JOHAL
GAINZ
/// BY DANNI LEVY /// PHOTOGRAPHS BY SIMON HOWARD
At 6’5”, newly crowned IFBB

Super Heavyweight Pro
Jamie Christian-Johal knows
a thing or two about making
gainz! The 33-year-old from
Nottingham took the win at
the San Marino Pro qualifier
in September, hitting the
stage at 20 stone 5 pounds!

NOVEMBER 2018 | FLEX 9
“I’ve been lifting since I was 16,” begins
Jamie. “I did my first local show in 2009
as a classic bodybuilder. I then progressed
to the UKBFF in 2011 and won the classic
bodybuilding category weighing in at
15 stone.”
In 2012, Jamie moved onto the
BodyPower qualifier, once again taking the
win, before resting in 2013-14 to make
improvements and pack on mass.
“I came back in 2015 as a super
heavyweight after taking two years out to
gain size,” says Jamie. “I did the Zack Khan
Classic and won- this time weighing 18
stone. I’d put on 3 stone of muscle and
people were starting to take notice of me.”
At the British Finals that year, Jamie
came out top spot, having packed on
another ½ a stone between the two
shows.
“I came in at 18½ stone for the British,”
he says. “It was then I really started to
take myself seriously.”
Jamie decided to leave the fire service
in order to pursue his dream of turning pro.
“I knew that if I wanted to step it up a
gear I’d have to put everything into it,” he
says. “I bought my gym, Ikeston Gym and
Fitness and followed my passion night
and day.”
Two years on, Jamie returned to the
stage this year for the San Marino Pro
qualifier and made a huge impact at
20 stone 5 pounds.

“When I stepped on stage I felt the best
I ever had,” he reflects. “I won my pro card
and achieved my dream of turning
bodybuilding into a career. I was chuffed
to say the least.”
Jamie has been supported throughout
his prep by wife Katie, although he says he
keeps her out of his prep kitchen.
“My wife is amazing,” he says. “She’s
really into her fitness too and we train
together often, but I don’t let her prep my
food as I have OCD and if it’s a gram over or
under I freak out. I weigh 20 stone 12 now,
I have gained more since the show and
I will continue to do so.”
Maintaining such a large amount of mass
doesn’t come cheap food wise! In fact,
Jamie even enjoys pizza on prep!
“It’s funny, because my coach Phil Viz is
from New Jersey and in the US all the
sizes are different, so when he told me to
have a ‘regular’ pizza I was ordering a 14”
Domino’s and later realised he wanted me
to have a 16-18”,” Jamie laughs. “That’s
some dream for comp prep right!”
The measurements difference didn’t
always go in Jamie’s favour when it came
to US translation though.
“In peak week, Phil told me to have 3
gallons of water a day, which in UK terms

means about 15 litres, so I was drinking
more than I could handle,” says Jamie.
“I later realised I should have been having
10-12 litres in UK measurements, which of
course made things a lot easier! I generally
stick to 6-8 litres throughout prep then
increase to 10-12 for the final week.
“Peeing so much isn’t easy though. I keep
a jug by my bed, much to my wife’s
disapproval. In Italy I had a nice apartment
and the beautiful vase I found on the
mantel piece came in extra handy the night
before the show! I did do the laundry for
them to rid the place of fake tan though!”
Jamie has two children, Ella, 12 and
Harley, 9.
“Harley is extra popular at school
because his mates all think his dad is a
superhero,” jokes Jamie. “My kids both love
what I do. My whole family are so
supportive. Prep can be hard but because
I need so many calories Katie and I still
have regular date nights, plus of course
the regular Domino’s pizza takeout!”
Jamie currently trains for up to 2 hours
a day, or 10 hours a week.
“I have been training too much really,” he
says. “I want to train more intensively and
for less time. I’m going to aim for 5 hours a
week total as opposed to 10. I’m also going

JAMIE’S
TRAINING SPLIT
Monday - Pull
Tuesday - Push
Wednesday - Rest
Thursday - Legs (quad focused)
Friday - Pull
Saturday - Hams/glutes
Sunday - Rest

to start a brisk early morning walk
GIANT PORTIONS
before meal 1, which is proven to
wake the body up and help you to
mentally prepare for the day. I’d
recommend this for anyone, even Jamie consumes a whopping 8,000 calories a day to maintain his
when bulking.” current bodyweight. His daily diet looks like this...
So what does the future hold for
the charismatic muscle tower? MEAL 1 MEAL 3 MEAL 4
“I still have gaps to fill,” says
500ml egg whites 400g Greek yoghurt Cereal
Jamie. “I’m going to have 2019 off
and grow again. I want to add 30g whey Banana Whey
another 2 stone to my frame and hit 100g oats 30g Gaspari
the show at 22 stone in 2020 for my Banana Precision whey MEAL 5
pro debut. I will see what 2019 40g cashew nut 2 pop tarts 10oz steak
brings in terms of progress and butter 2 cups rice
weight gain. I guess I’m going to
PRE-WORKOUT Veg
have to find a 20” pizza somewhere!
“My ultimate dream is to win the MEAL 2 Rice Krispy Square
Olympia. I never truly realised my 10oz mince MEAL 6
potential until I got my pro card, but 1 cup rice INTRA-WORKOUT 500g Greek yoghurt
that really opened my eyes up to Veg Gaspari Glycofuse 30g nut butter
how far I can take the sport. At 6’5” and 20g Gaspari Whey
you’re never really looked at
HyperAmino
seriously, but when I gained so
much so fast people started
taking notice of me.
“In 2020 I want to qualify for
the Olympia. As a marketing tool
I guess my height makes me
really different and helps me to
stand out. It’s unusual for someone
so tall to pack on so much mass
and be able to stand up with and
compare to the super
heavyweights, but I’ve achieved
that.”
What exactly does Jamie feel will
make him stand out on the
world’s biggest stage…his lats!
“I have 31” inch thighs which
is bigger than most people’s
waists, but the thing I’m known
for is my lat spread,” he says. “I
think it’s because I’m so tall
with such big thighs that
my shoulder to waist
ratio makes that
x-frame look so
much more
impressive.
People say no
one will ever
touch my front
lat spread. I call
it the superman
pose. Fingers
crossed it’ll win
me the Olympia!”
Instagram: @
akathegiant

THE 2018 MR. OLYMPIA IS
OVER AND THE NEW CHAMPS
HAVE BEEN CROWNED!
Kevin Levrone shares his views on
the results, exclusively with FLEX...
/// BY DANNI LEVY
Kevin
Levrone
Shawn Rhoden:
2018 Mr. Olympia
Kevin says: “I never thought Shawn would
take the title, because he wasn’t even on the
radar! It was such a shock win, he just came
out of the dark.
“Phil Heath, Big Ramy and Dexter Jackson

were on everyone’s likely list and yet out
of nowhere came the guy who placed 5th
last year.
“Shawn totally deserved to win, 100%. He

still has some work to do to bring his upper
body up in line with his legs. In my opinion, if
he can pack 8-10lbs onto his shoulders, back
and triceps he will be untouchable. I don’t
think anyone would ever beat him if he made
T O P L E F T : R A FA L B O R U C H / R I G H T : P E R B E R N A L
those small tweaks.
“I know Shawn personally and he’s humble

and a great champ. He has a vision to go out
and help others and implement a structure
of empowering other people. I hope he steps
out in public as our champ and presents
himself as the bodybuilding star he is.”
Flex Lewis: Shawn Rhoden

2018 212 Olympia pictured at the
Kevin says: “I wasn’t surprised at all to see
Flex retain his title. He has great balance,
2017 Mr Olympia
size and shape to his physique. In my opinion,
no one can get close to Flex.”

Flex Lewis
pictured at the
2017 Mr Olympia
PER BERNAL
Instagram: @kevinlevrone

N P C AT H L E T E
INDONY JEAN
BAPTISTE
BIRTH DATE:
31st March, 1990
HEIGHT: 5'7"
WEIGHT:
94kg (contest);
111kg (off-season)
RESIDENCE:
Amityville, New York
TWITTER:
@jb033190

Tweaks
TO
Become
A
Freak
BICEPS EDITION
These five novel moves will decimate your
bi’s to take them to new heights.
B Y E R I C “ M E R L I N ” B R O S E R // P H O T O G R A P H S B Y E D G A R A R T I G A

W
When someone asks you to “make a muscle,” you
don’t roll up your trouser leg and flex your calf or hunch over and show
off your traps—you flex your biceps, dammit. And that’s why I’m never
shocked when I witness average gym rats screaming and cursing
during sets of curls, training their bi’s with more intensity than they
do any other body part. It’s the quintessential muscle, the mark of a
guy who lifts. Everyone wants a nice pair of sleeve-huggers, and that’s
fine by me. With that said, here are a few good ways to tweak basic
curling movements to make them more productive for you—and to
ignite a new jolt of growth. Hit them hard, hit them often, and enjoy
the gains that come. Now, get to work!
THE MOVEMENT:
Incline Dumbbell Curl
THE TWEAK: ing back to the bottom. Make
Keep your hands and wrists sure arms are fully extended
rotated outward. before beginning the next rep.
THE EXECUTION: THE RESULT:
Sit on an incline bench set By rotating your hands and
to about 60 degrees with wrists outward while curling
a dumbbell in each hand. on an incline bench, you will
Rotate your hands and wrists force the biceps to stretch
outward (as far as your hard at the beginning of every
shoulders will allow) so your rep, flooding them with more
forearms are facing away nutrient-rich blood for faster
from you. Curl the weight recovery and growth. Addi-
until the biceps are fully con- tionally, you’ll better target
tracted. Hold the squeeze for the inner head of the biceps in
1 second before slowly lower- this position.

THE MOVEMENT:
High-cable Curl
THE TWEAK:
Use the lat pulldown machine.

THE EXECUTION:
Attach a short straight bar to
the pulley of a lat pulldown
machine. Secure your legs under
the pads and then grab the bar
with a shoulder-width grip, arms
fully extended. Keep your torso
upright as you curl the bar down
and back behind your head. Make
sure to flex the biceps hard at
the contraction point for 1 to 2
seconds before slowly returning
to the start position.
THE RESULT:
Because the elbows are up
by the ears when performing
this movement, the biceps
become a less powerful flexor
of the forearm. This forces the
brachialis, found underneath the
biceps, to become more active,
helping ignite more growth in
this muscle. Increasing the mass
of the brachialis also pushes the
biceps muscle higher, creating
the illusion of a better “peak.”

THE MOVEMENT:
Standing
Barbell Curl
THE TWEAK:
Hold the barbell with your wrists
flexed downward.
THE EXECUTION:
Baptiste curl- Grab a preloaded barbell that’s
ing away with
mentor IFBB lighter than you would normally
Pro League use with a shoulder-width grip.
bodybuilder Curl the bar until your biceps are
Maxx Charles. fully contracted, keeping elbows
tucked in. Keeping the wrists in
the same position as the ascent,
slowly lower the bar back to the
starting position.
THE RESULT:
Cocking the wrists downward
removes the forearms from the
equation, making the biceps
work harder. Even though you
can’t lift as much weight using
this method, the increased
tension on the muscle will result
in more hypertrophy.
THE MOVEMENT:
Barbell Curl
THE TWEAK:
Perform the move seated.
THE EXECUTION:
Sit on a bench that has an
adjustable incline and set it to
about 80 degrees. Grab a loaded
straight bar with a shoulder-width
grip and sit down on the bench,
holding the bar just above the tops
of your thighs. Curl until the biceps
are fully contracted, hold the
squeeze, then return to the starting
point. Do not rest the bar on your
thighs for the duration of the set.
THE RESULT:
These keep constant tension on
the biceps. And because you’re
perfoming only a partial curl,
you can use pretty heavy weight.
Personally, I love to occasionally
finish off my biceps workout with
this movement.

THE MOVEMENT:
Seated Concentration Curl
THE TWEAK: pad. Very strictly curl the variation places the biceps
Use a “hammer” grip when dumbbell, with your palm in a weaker position, causing
curling. facing in, until you feel your the lesser-used brachialis to
THE EXECUTION: biceps contract. Hold for 1 to come into play. The hammer
Holding a dumbbell in one 2 seconds and then slowly grip even further activates the
hand, secure yourself on a lower the weight back down. brachialis. All in all this is a
preacher bench, with your THE RESULT: sick move for bettering your
upper arm resting on the Like the lat pulldown curl, this biceps peak.

Build
Huge
Legs
in Four
Moves Want bigger, stronger
legs? THEN hit them
with the following
foundational exercises.
By JOE WUEBBEN
P h o to g r a p h s by I A N S PA N IER
THE PARETO PRINCIPLE

(aka the “80/20 rule”) states
that, in a given area, roughly
80% of your results are
accomplished by 20% of your
efforts. If we were applying
this to leg training, then squats,
lunges, step-ups, and deadlifts
would fall into the 20% of
exercises producing 80%
of your lower-body gains
(more or less). All those leg
extensions and leg curls are
fine, but they’re likely not your
true thigh-developing linchpins.
What you’ll find here is a
Pareto-inspired leg workout that
provides a bit more bang for the
buck than your standard leg day
routine—variations of lunges,
squats, step-ups, and deadlifts, REVERSE LUNGE
and nothing else. Consider this Performing reverse lunges with a loaded barbell on your
your 80/20 leg day. If you’ve back allows you to handle more weight than you could with,
say, dumbbells or kettlebells. This translates to more weight
got time later in the week (and lifted over time for bigger and stronger legs.
aren’t crushed by this workout),
then knock yourself out with
leg presses, leg curls, and the
inner-/outer-thigh machine.

GOBLET SQUAT
Think of the goblet squat
JUSTIN
as a modified version of a
RODRIGUEZ
front squat. Keep your torso
Height: 5'9"
upright and maintain a tight
Weight: 109 kg
core, and keep the dumbbell
Residence: New York, NY
up against your body so it
Contest History:
doesn’t pull you forward.
2018: Arnold Classic, 7th;
New York Pro, 3rd; Chicago
Pro, 3rd; Tampa Pro, 4th

STEP-UP
Perform step-ups with
either dumbbells or a barbell;
when in doubt, go with dumb-
bells, since they’re a slightly
safer option. Plant your foot
on a bench or box, heel first,
not the ball of the foot.
TRAINING
LEVEL UP
DIRECTIONS: Warm up with five
to 10 minutes of low-intensity
cardio followed by one to two
sets of light leg extensions and
one to two sets of light lunges.
EXERCISE SETS REPS
Reverse 3 10 per leg

Lunge
Goblet 4 8*
Squat
Step-up 3 10 per leg
Romanian 3 12
Deadlift
*Start light and increase
weight on every set.

ROMANIAN DEADLIFT
Standard deadlifts can’t be beat when it comes to building strength.
However, starting each rep from the floor takes the tension off your
muscles for lackluster hypertrophy. The Romanian deadlift, in which you
don’t set the bar down, is a better option for muscle-building purposes.

BY MICHAEL BERG
Quick
Bumstead
worked hard
to bring up his
back in time
for the 2018 Mr.
Turn-
Olympia.
around
Lagging back? Here’s the
workout that 2018 Mr.
Olympia Classic Physique
runner-up Chris Bumstead
used to transform his
weakness into a strength.
THE 2018 MR. OLYMPIA

Classic Physique runner-up,
Chris Bumstead gave current
defending champ Breon Ansley a
real run for his money at Olympa
this September however as
fate would have it came in 2nd
place behind Ansley for a second
consecutive year. Bumstead
boasts trademark development
for the division. A casual glance
at him reveals wide shoulders, The more competitive I got, the TRAINING
a tight waist, every body part more I was driven to bring up CHRIS BUMSTEAD’S
sculpted and polished, making it my weak points.” BACK WORKOUT
all the more surprising when the
6', 225-pound Canadian claims LIGHT IS RIGHT EXER CISE SETS REPS
a certain imperfection. “To really activate my back Deadlift or 6 6–12

“People are often confused muscles, I need to focus Rack Pull*
when I say my back is a weak on the contraction, using a
Bentover 4 10–12
point, due to my crazy lat flare lighter weight in order to see Barbell Row
in my front poses,” Bumstead improvements,” Bumstead
says. “The truth is, there’s a big says. He’ll start with one to two Shovel- 4 10–12
difference between width and heavy exercises and then do handle
density when it comes to training isolation-style moves like cable Cable Row
back.” Here, the 23-year-old rows and pulldowns. Close 4 12–15
outlines the back training plan Hammer-grip
he’s using in the lead-up to his ON THE BUTTON Lat Pulldown
Las Vegas showdown, designed On close hammer-grip Wide-grip 2 15
to obliterate every weakness in pulldowns, Bumstead uses Lat Pulldown
his rear view—real or imagined. this technique to alter the
target: “For the first 10 reps, Dumbbell 2 10–12
OUT OF SIGHT pull the handle down to your Pullover
“I had one of those ‘gym bro’ belly button,” he explains. “You Back 2 To failure
mentalities, thinking, ‘I can’t should feel an amazing lat Extension
even see it, why bother working contraction. Then let the weight * Bumstead rotates between
so hard on it?’ ” admits the hang above you without letting deadlifts and rack pulls. When
2017 Pittsburgh Pro and Toronto go of the handle, stretching for doing either move as his first
STEVE SMITH
Pro Classic Physique champ. 15 seconds. Then complete the exercise, he’ll do 6 sets, pyramiding
“So my back was an issue set to failure, pulling the handle up the weight until the final set,
when he’ll go to “complete failure”
when I started competing. down to just below nipple level.” at 6 to 8 reps.

Dead-on
Gains
The four-time World’s Strongest Man
shows you how to blast through
sticking points.
AS AN INTERNATIONAL Strongman champ, I am frequently of the seated position and jump

asked about how to break through deadlift plateaus. Lifters have up onto the box in front of you.
three main sticking points when it comes to the deadlift: They have
2
trouble getting it off the floor, they can’t get the bar over their knees, DEFICIT DEADLIFT
and they have issues locking out the bar at the top. Fortunately, all Performing deadlifts while
these trouble spots can be improved. Here’s how to deadlift better. standing on a couple of
plates increases the distance
that you have to pull the weight,
OFF THE FLOOR hips, glutes, and hamstrings which can help with flexibility.
Stay tight as you begin the allow you to sit lower for better Use lighter weights on all sets.
movement to avoid losing power. leverage. Try these three moves.
3
Also, if your flexibility is bad, ACCOMMODATING
1
it may be preventing you from SEATED BOX JUMP RESISTANCE Attaching
JA S O N B R E E Z E
getting down into the optimal Start in a seated position on bands or chains to the bar
position. This is why stretching a bench with another box on will teach you to pull harder. It
is critical—even for Strongmen the floor in front of you. In one will also help you build power off
and powerlifters. More flexible explosive movement, launch out the floor.

BY BRI A N SH AW
AT THE KNEES
The best way to beat this plateau is by pulling the
bar off a stack of plates. It’s also very beneficial to
add chains or bands for more resistance the entire
1
way through the move. BENTOVER ROW Rotate
between using a barbell and
THE LOCKOUT dumbbells. Make sure when
It’s always terrible to fail when you’re a matter of you do this exercise that you
inches from completing the lift. If this happens to pull the weight to your upper
abdomen to build upper-back
you, your upper back is most likely the weak link. strength where you need it.
Try these two moves for stronger lockouts:
2
SHRUG Going heavy
when you shrug can
translate to bigger traps
and improvements with your
deadlift. Rotate between sets
using barbells, dumbbells, or
shrugs with a frame or farmer’s
walk implement.
in this position, which is

why they’ll use straps.
But working on your
grip strength or simply
progressing with only
this grip will lead to a
stronger squeeze and
bigger forearms.
SWITCH This variation

has you gripping the
bar with one palm
facing you and the other
outward. You can hold
more weight this way,
but over time you will
develop imbalances in
GRIP IT AND your traps.
RIP IT
Try these three grip HOOK Master this grip—
variations during your which is a standard
next deadlift sesh. overhand grip with your
thumbs tucked into your
DOUBLE OVERHAND fists—and you’ll never
This is your standard drop the bar again. Be
deadlift grip, in which warned: It’s painful at
you hold the bar with first, as you squeeze
a shoulder-width grip, your thumbs. So be
both palms facing you. prepared to embrace
Most guys are weakest the pain.

BUILD
AN Want that coveted
X-frame physique?
Follow this 12-week plan
to carve it out.
BY M&F EDITORS
FRAME
IF BODY TYPES correlated
to the alphabet, which letter
would you like to be? You could
almost immediately rule out the
“O,” which feels like the most
amoebic of shapes to assume.
Another vowel body type you’d
want to avoid is the “I,” perhaps
for more obvious, dimension-
bereft reasons. One has to look
toward the end of the alphabet
for a designation more worthy of
the muscle-seeking masses who
thumb these pages. Sorry, Dr.
Jones—in this case, “X” definitely
marks the spot.
The X-frame has become as
much of a colloquialism as
has ever existed in the world

of physique building. That’s dates with the squat rack. are of primary importance to
because it mimics—albeit to The road to an X-framed creating an X-frame and will
a metaphorical extreme—the physique is paved with sweat, require extra attention. It’s not
proportions one seeks to hard work, and weekly, crippling quite two full workouts per
achieve. To say one has an bouts of delayed-onset muscle week, though. One of the two
X-frame suggests that one has soreness (DOMS). But if you’re workouts for back and shoulders
thick hanging lats, well-capped ready to prep yourself mentally, is comprehensive, but the other
deltoids, a tight waistline, and the payoff will be well worth can be viewed as a “touch-up”
the kind of bellowing quads that the hassle of avoiding stairs workout, designed to encourage
can only be had through regular for a while. Read on for the blood flow into the body part
particulars on how to slant during an off day for additional
DAY 1 your training to emphasise your recovery as well as some bonus
EXERCISE SETS REPS X-centric body parts. detail work.
This method has been shown
Standing 4 15, 12, X PROGRAMMING in clinical studies to be effective
Dumbbell 10, 8
Press This is a 12-week plan broken for jump-starting growth. The
down into a five-way split to be movements chosen may appear
Wide-grip 4 12, 10, performed in three-on/one-off, to be basic, but the subtleties—
Upright Row 8, 8 two-on/one-off fashion. This wide grips, unique angles,
Standing 4 15, 12, means five dedicated days of and lots of pump-inducing
Lateral Raise 10, 8 training per week with two supersets—will prove to be
days of rest. Each body part more than enough in your quest
Straight-arm 3 10 is trained once per week with for an X-frame. All it’ll take is
Pulldown
the exception of shoulders and some serious dedication and a
Seated Row 3 10 back. These two body parts whole lot of hard work.
P R E V I O U S S P R E A D : P E R B E R N A L . T H I S PAG E : C H A R L E S L O W T H I A N. O P P O S I T E : P E R B E R N A L
Standing
Lateral Raise
Start light on this move,
ensuring that you feel every
rep working the target muscle.
As the reps lessen, add weight
to overload the deltoids. As the
load increases, still perform
these with good form.

DAY 2
EXERCISE SETS REPS
Rope 3 12
Pushdown
Superset with
Alternating 3 10
Dumbbell Curl
Machine Dip 3 To
Superset with failure
Hammer Curl 3 8
Incline EZ-bar 3 10 Machine Dip

Extension Using a machine instead
Superset with of your own body weight
Incline 3 8 allows you to achieve two
Dumbbell Curl things. First, you can use
more weight, so you’re ap-
Forward 3 20 plying a greater stressor to
Crunch your triceps. Second, you
Superset with can keep your form tighter
Reverse 3 20 throughout the movement.
Crunch

Hack Squat
Removing the balance
aspect of free-weight squats
lets you focus on contracting
your quads—and just your
quads—with heavy weight.
Alternating
Front Raise
Listen: It’s OK to use a
little body English to get the
weight up to shoulder level.
The caveat being that you
need to go heavy and hard.
DAY 3
EXERCISE SETS REPS
Smith Machine 3 15, 12,

Squat 10
DAY 4
Hack Squat 3 12, 10,
8 EXERCISE SETS REPS
Leg Press 3 10, 10, Wide-grip 4 15, 12,

8 Pulldown 10, 8
(to front)
Leg Extension 3 15, 12,
10 Wide-grip 4 12
Leg Curl 3 15, 12, Pulldown
10 (to back)
Stiff-leg 3 12 Wide-grip Row 4 10

Deadlift
Bentover 2 12
Seated Calf 3 15 Lateral Raise
Raise
Angled 2 10
Standing Calf 2 12 One-arm
Raise Lateral Raise
PER BERNAL
Donkey Calf 2 10 Alternating 2 10

Raise Front Raise

Incline
Dumbbell Flye
Move over, bench press,
the dumbbell flye actually
better isolates your chest,
X-ceptional since it takes the deltoids
R O B E R T R E I F F. H A R R I S O N : C H R I S L U N D . R E E V E S : C O U R T E S Y O F S T E V E R E E V E S I N T E R N A T I O N A L
C H A R L E S L OW T H I A N. WO L F & F R E E M A N ; B I L L C O M S T O C K . M C M I L L I A N : J. M . M A N I O N. W H E E L E R :
and triceps out of the
A review of outstanding X-frame athletes. equation. Do this move
STEVE DENNIS IAN slowly, stretching the muscle
at the bottom of the rep.
REEVES WOLF HARRISON
The OG X-framer The big bad Wolf’s Harrison’s X-frame
was made famous most notable win credentials won
by starring in Italian was the 2014 him the 1989 Brit-
sword-and-sandals Arnold Classic. ish overall champi-
movies of the ’50s onship at age 20. DAY 5
and ’60s. TONY
FREEMAN FLEX EXERCISE SETS REPS
CEDRIC The X-Man’s WHEELER Incline Bench 3 12, 10,

MCMILLAN frame justified that Your humble scribe Press 8
McMillan always accolade and was dubbed Wheeler
emphasise aesthet- good enough for “the Sultan of Flat Dumbbell 3 12, 10,
Press 8
ics over freakiness fifth at the 2005 Symmetry.” He
and eked out a Mr. O. won four Arnold Incline 3 10
victory at the 2017 Classics (’93, ’97, Dumbbell Flye
Arnold Classic. ’98, ’00) and was
Cable Flye 3 15
twice a Mr. O
runner-up Forward 3 20
(’93, ’98). Crunch
—Peter Superset with
Reverse
McGough Crunch

Terry keeps
his waist tight
with moves
like crunches
and hanging
leg raises.
1
SKIP WEIGHTED SIDE
BENDS. “This exercise, in
which you hold a dumbbell
in one hand and bend over to
the side, will build your oblique
muscles, but that will thicken
your lower obliques—which in
turn gives you a wider waist.”
Instead, opt for Terry’s favourite
ab exercise: hanging leg raises.
2
EXPLOIT YOUR
OVERNIGHT FAST.
“I do my a.m. cardio in a
fasted state—I don’t eat or drink
anything beforehand or during
except water. That helps my
body use stored fats as energy
instead of readily available food
that would be in my system if
I had breakfast first.”
3
COMPOUND YOUR
EFFORTS. “Compound
exercises, which employ
multiple muscle groups at once,
are essential when trying to
build a good physique and should
be a regular part of your training
A Model
routine. For example, deadlifts
and squats are both great for not
only strengthening your legs and
back but also benefiting your core
Approach
and supporting muscle groups.”
4
GIVE A LITTLE TO
GET A LITTLE. “You
can’t spot reduce if you
have a problem area that’s not
Hoping to build the body of a magazine cover model? getting lean—the body just
doesn’t work like that. So you’ll
Take the advice of two-time have to be willing to sacrifice a
Arnold Classic Men’s Physique champ Ryan Terry. little muscle when you get really
deep into a diet.”
/// BY MICHAEL BERG /// PHOTOGRAPHS BY STEVE SMITH
5
GIVE YOURSELF A
THERE’S NO SHAME in admitting it—we’d love to have the stunning BREAK. To sustain the
shape and etched-from-granite muscularity of Ryan Terry. A two-time diet necessary to be lean
Arnold Classic Men’s Physique champ (2013, 2017), Terry not only represents year-round, Terry finds ways
the ideal for the division but also boasts a body everyone can appreciate. to maintain moderation. “For
Thankfully, the 29-year-old homegrown talent is as approachable as he is instance, you can try to eat
proportional, and he shared his tips with us on everything from sculpting a clean for five days of the week
small waist to staying lean year-round to the one ab move you should steer and then relax your diet on
clear of. the weekend.”

Arnold
Press
Build shoulders
worthy of
the Governator
with this
rotational
shoulder blaster.
/// BY CHRIS DOHERTY
The Move
Named after the legendary man
who popularised them, Arnold
Schwarzenegger, the Arnold
press nails the front, side, and
rear deltoid heads as well as the
middle and upper traps. In other
words, you’ll be hard-pressed to
find a better all-around shoulder
builder than this exercise. Start with
a dumbbell in each hand at shoulder
level, with your palms facing your
head. Exhale through your stomach
as you push the dumbbells overhead
while simultaneously rotating your hands
outward so your palms are facing forward
at the apex of the move.
Where
Start Position It Hits
Deltoids and traps
Dumbbells at shoulder level,
with palms facing you WHEN TO DO IT:
At the beginning of
lHolding the lDrive the your workout with
dumbbells in a dumbbells over- heavy weight, or
seated or standing head using your to finish off your
position, engage shoulders, rotating delts at the end of
your abs and your hands out- your workout with
glutes, keep your ward throughout light weight.
back rigid and the movement HOW MUCH TO DO:
chest up, and so you end with 3 sets, 6 to 8 reps
maintain a neutral your palms facing
head position. forward.
C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
Z E L L E R / © F I T N E S S P U B L I C AT I O N S I N C . /
Finish Position
Arms fully extended overhead,
with palms facing out
lInhale through the weight back to
your nose into your shoulders.
your belly and l Maintain tight-
reverse the dumb- ness in your glutes,

bell path to lower abs, and back.

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SEXUAL
ROULETTE?
T
hat second you saw your
BODYPOWER biology teacher put a

condom on a banana, safe
2019 TO HOLD sex has more than likely

never been that great a distance
SEXUAL from your mind. In 2017 an

astounding 422,147 sexually
HEALTH transmitted diseases were
diagnosed in England. While
SCREENINGS screening figures fell.
The vast majority of us think we are
educated when it comes to safe sex, but the
/// BY SUNIL SANDHU STI rates are still climbing in the UK.
Britain is on the brink of an STI crisis, in
2017 chlamydia made up 62% of cases.
Chlamydia is difficult to identify as it
sometimes doesn’t exhibit any symptoms.
However, some indications that chlamydia
exists include pain when passing urine, pain
or bleeding during sex and pain in the
stomach or pelvis. Gonorrhoea was the next
most familiar STI, accompanied by genital
warts and genital herpes.
A huge proportion of us won’t know that
you can get a sexually transmitted infection
from oral sex. This is rather familiar – we are
exposing ourselves to, gonorrhoea, genital
herpes and syphilis. Chlamydia, HIV,
hepatitis A B & C and genital warts are also
an element. Albeit these are less common
PHOTO CREDITS: ISTOCK
and carry a lower risk.

The under 25 age bracket remains the
most likely age group to contract STIs, but
STIs can affect all age groups.
Lack of condom use and no signs of
infections are among the most crucial

causes in today’s world. The use of dating a short period of time (it happens). will be held in our Health Screenings area of
apps has erupted making the chances of Getting tested keeps you and your partner the show. You can get tested for anything
having a sexual partner readily accessible safe. It prevents you from infecting any you may be concerned about and ask any
and it would seem, casually more accept- future partners with an STI and if you have questions you have. The screenings will be
able. Consequently, STIs are being passed on picked up anything then it can prevent any held from the 10th-12th May 2019.
more speedily. So, time to review our sexual irreversible damage. There will be some questions that will be
knowledge and use the precautions given to If you don’t get checked, things like asked and they might make you feel a little
us to keep us safe. chlamydia can lead onto infertility and uneasy, but they’ve heard it all before and
There are many questions that will infections such as herpes and genital they’ve seen it all before. Nurses and
always crop up from, “can I get an STI warts have no cure, simply treatments for doctors are not there to judge you.
if I have cold sore” to “can I get an symptoms. So it’s vital to get checked! You will be asked questions pertaining
STI from a toilet seat“. Just to confirm, Results are coming in much quicker, to the number of sexual partners you’ve
you can’t get an STI from a toilet seat. some results, such as those for HIV can had and the types of sexual activity you
But you can give your partner herpes come back within 15 minutes. Some STIs engage in. Try and answer as honestly
(a cold sore), from kissing. will require a laboratory testing. This means as you can so that the clinic staff can give
If you are sexually active then it’s vital to it might take a few days before you get the you their best quality of care and advice.
get regular sexual health check ups. There results, but don’t let this put you off getting It is important to tell them any symptoms
are clinics up and down the country, even at screened. you may be experiencing and any concerns
BodyPower. Going for a health check is even In the interim try and refrain from sexual you might have about your sexual health.
more important if you have just started activity without using a condom. The process is simple, this can all be done
sexual relations with somebody new, or if BodyPower 2019 will be offering free and for free and just to reiterate, it’s completely
you have had a number of sexual partners in confidential screenings. These screenings confidential. Sunil Sandhu

BY CARL WALKER & DANNI LEV Y
The Great
Protein
Scandal!
“In the age of car manufacturers falsely reporting emissions,
and political titans involved in election fiddling you might think
the fitness bubble was miles away from a global scandal...
but as you will read, ‘HIGH PROTEIN’ doesn’t always mean
you’re getting a lot of protein....”
W
e all know consuming Sadly, in many cases the answer is may only be made where at least 12%
protein helps us to build no! Whilst the European Commission of the energy value of the food is
states that on all packaging… provided by protein.
and maintain lean muscle,
…some brands
whilst also burning fat. ‘HIGH PROTEIN’ are loading these
High protein diets have A claim that a food is high in protein, products with
become so popular in and any claim likely to have the sugar and
recent years that it’s no same meaning for the consumer, additives and
may only be made where at least the actual
surprise mainstream food
20% of the energy value of the food protein content is
manufacturers are jumping is provided by protein. not that impressive at
on the bandwagon. Terms like all! Not exactly the post-training
‘protein packed’ and ‘high and… snack your body needs!
protein’ decorate the shelves
‘SOURCE OF PROTEIN’ FLEX dug deep to find out which
of many a snack aisle, but are
A claim that a food is a source of products are worth a nibble on,
these claims substantiated protein, and any claim likely to have versus those that should remain
scientifically? the same meaning for the consumer, shelved!

551% more protein
for less money...
are you being
misled by “Protein”
packaging
PHOTO CREDIT: ISTOCK

Bar size: 28g
Protein content: 3.9g
 The verdict Calories per bar: 119
Whilst this product just about makes it into the Calories from protein:
‘source of protein’ bracket, 3.9g of protein is not 15.6kcal
going to burst your biceps anytime soon! There is Percentage of total energy
more protein in a bowl of cooked oats! * of product derived from
(myfitnesspal.com based on a 40g serving) protein: 14%
normal bones. Nature Valley Protein is

high in protein.
10g of protein
LTA British tennis official snack bar
Gluten free
High in protein and fibre
No artificial colours
Special K No preservatives
Special K offer a whole range of protein Protein contributes to the maintenance
meal bars and protein snack bars. They Nature Valley Protein Peanut of muscle mass and of normal bones
also sell bars that do not carry any High in protein
protein claims on the packaging.
and Chocolate Bars Bar size: 40g
 The claim Protein content: 10.2g
Special K Protein Nature Valley Protein Cereal Bars Calories per bar: 198
contain 10g of protein and are high in Calories from protein: 40.8
Blackcurrant and fibre. Nature Valley Protein Cereal Bars Percentage of total energy of product
Pumpkin Seed Bars are the perfect on-the-go gluten free derived from protein: 21%
 The claim snack for any time of day.
Special K Protein has been specially When hunger strikes, get your Nature  The verdict
designed to give you the strength you Valley Protein Peanut & Chocolate bar, These bars fall into the ‘high protein’
need to make the most of every day. containing 20% of your daily protein bracket at 21%, but they do contain
needs. This gluten-free better for you 6.2g sugar per bar! The protein is
This bar is a source of protein, which snack has 40g of carefully selected derived from nuts and soy making them
contributes to the maintenance of ingredients, like wholesome natural suitable for vegetarians, but for those
muscle mass. peanuts, tempting chocolate and who train, 10g protein is definitely
It is made with a nutritious luscious peanut butter, making it a not 20% of your daily needs! Not a
combination of ingredients that are great on-the-go snack for your next horrendous snack but once again, this
a natural source of protein, nuts, seeds adventure. Protein contributes to the ‘protein’ bar isn’t going to pump up your
and almond butter. maintenance of muscle mass and of pecs anytime soon!

THE BOTTOM LINE
We think it is wrong that consumers are being shown branding that highlights
the word protein in such a stand out way on packaging that misleads the
consumer into thinking the product is a healthy alternative. In the example above,
the Special K Protein bars are 169% more expensive than a regular bar in their
range, and include 1 bar less per multipack.
Arla Protein Strawberry Putting the sugar and calorie content discussion to one side and focusing on the
Yoghurt protein claims to look in more depth at these products, per 100g, you get
 The claim 8g of protein more, but at well over twice the price.
20g protein per pot.
BREAKING THIS DOWN FURTHER:
Pot size: 200g Special K Protein Total Multipack Weight: 112g - Protein Content: 15.6g
Protein content: 20g Special K “Regular” Multipack Weight: 107.5g - Protein Content: 6.5g
Calories per pot: 140
Calories from protein: 80 LET’S TAKE THE PRICE:
Percentage of total energy of product
Price per g for the protein version of the product is £0.024p
derived from protein: 59%
Price per g for the “regular” version of the product is £0.009p....
 The verdict
This product contains a decent amount Roughly 2p per gram vs. less then a single penny per gram.
of protein and at 59% of the energy value
of the total product, that’s an impressive Now let’s compare this to a market leading protein supplement on sale at many
ratio! It does contain added sugar, but all retailers, USN BlueLab Whey - on sale at www.thesupplementstore.co.uk at the
in all as a fruity snack it beats most of its time of printing for £42.50 for 2kg of product.
supermarket competitors.
Per g of the product works out at £0.021p - still less than the “protein” bar, but
not far off you may think... until you also examine the amount of protein you would
get in this product. To make the comparison easier let’s adjust the USN product to
match the same total weight of the Special K multipack, which is 112g and
contains 15.6g of protein.
The equivalent of the 112g of protein powder from USN would include just over
86g of protein....a huge difference of over 70g more in the USN product to what
you would get from the box of bars and for a lower price!
To summarise, the USN product gets you 551% more protein with a saving of
Tesco Finest over 12% on the price!
High Protein Loaf
 The claim We are calling for the end of brands misleading consumers by simply adding
Seeded protein loaf the word “protein” onto labels.
Slice size: 33g Whilst the products highlighted do indeed contain protein, and more than the
Protein content: 5.10g counterpart “regular” products, FLEX disagrees that brands such as Kellogg’s
Calories per slice: 89 should be able to make protein the prominent word on the packaging, when the
Calories from protein: 20.4 product still contains a small amount of protein.
Percentage of total energy of product
derived from protein: 24% Whilst EU legislation does form some preventative measures in terms of
companies misusing the word protein, it does not take into account total protein
 The verdict content, only the protein percentage of the energy
This product does cross into the ‘high value of product. Where a product like a cereal bar
protein’ threshold as more than 20% of weighs such a small amount, the consumer is often
the total energy value comes from receiving a tiny amount of protein when compared to
protein. However, it does also contain their total daily requirements. By and large, complete
caramelised sugar to enhance the taste. food products and specialist supplements such as
If you fancy a slice of bread and want a the USN example contain a greater amount of
respectable amount of protein, you’re protein than hyped up snacks with pretty packaging.
better off sticking some tuna in a roll! Don’t retire the tupperware just yet!
Products listed on www.tesco.com and Products listed on: www.tesco.co.uk

www.thesupplementsstore.co.uk EU legislation at: ec.europa.eu

The
Gym
Chef
FOOD COMPANY
Recipes
TANDOORI EGGS
This quick recipe is really tasty, healthy and very easy to whip up on a busy
evening or for lunch.
It’s got a beautiful warm kick, topped with extra chilli and fresh coriander as a garnish.
Serve with warm chapati or bread.
INGREDIENTS
SERVES 2
1 level tsp The Gym Chef’s Tandoori seasoning mix
6 eggs, beaten
2 medium tomatoes, de-seeded and roughly chopped
1 onion, finely diced
2 garlic cloves, finely diced
A small knob of butter
Garnish with finely chopped chilli and coriander

Serve with warm chapati or bread
METHOD
PREPARATION TIME: 5 minutes Cooking time: 5 minutes
1. Place a small knob of butter in a pan and let it melt.

2. Add the finely chopped onion and garlic to the melted butter. Cook for a minute or until they colour nicely.
3. Add one teaspoon of The Gym Chef’s Tandoori seasoning mix to the pan and mix well.
4. Add the freshly chopped tomatoes to the pan and mix. Leave for 30 seconds to cook with the spices.
5. Beat the eggs and put them in the hot pan. Using a wooden spoon, mix the eggs into the mixture. The eggs will
scramble quickly.
6. Once the eggs are cooked through, serve them in a bowl. Sprinkle with finely chopped chilli and coriander and serve
with a warm chapati.
7. Enjoy
THE MACROS
251 18 g
CALORIES PROTEIN
16 g 13 g
CARBS FAT

PERI PERI CHICKEN WITH HERBY QUINOA
This tasty recipe requires a little pre-planning but it’s very simple to prepare and cook. The spicy
peri peri chicken is complemented by the lemon and herb quinoa, making it a perfect warming healthy evening treat.
THE MACROS
189 25 g
CALORIES PROTEIN
9g 6g
CARBS FAT

INGREDIENTS FOR THE QUINOA but a minimum of 1 hour. Potentially prepare
SERVES 2 60g dry quinoa in the morning before work and it will be
2 medium sized chicken breasts 1-2 tsp The Gym Chef’s Lemon and Herb perfect marinading away until you’re home.
(approx 80-100g each) seasoning 3. Once marinaded, place the chicken fillets on
120g runner beans, trimmed and sliced into a baking tray lined with baking parchment.
FOR THE PERI PERI MARINADE 2-3cm chunks 4. Heat the oven to 180˚C (fan) and when up
2 tsp The Gym Chef’s Peri Peri seasoning 1 tbsp fresh parsley, chopped finely to temperature, put the chicken fillets in the
1 tbsp olive oil centre of the oven. Check after 20 minutes,
Juice of half a fresh lemon METHOD however they should take around 25-30
PREPARATION TIME: 10 minutes Marinade time: minutes to cook through.
at least 1 hour Cooking time: 30 minutes 5. Put 300ml of cold water into a pan and bring
to the boil.
1. Place the marinade ingredients in a ziplock 6. When boiling add the quinoa and set a timer
food bag or bowl and combine. for 10 minutes.
2. Add the two chicken breasts and make sure 7. Meanwhile, prepare the runner beans.
they’re well covered. Ideally leave to mari- 8. After 10 minutes, add the beans to the pan for
nade for a few hours, all day would be fine, a further 5 minutes. All the water should be
absorbed by the quinoa after this time.
9. Finely chop the parsley. Mix the parsley and
1-2 tsp of The Gym Chef’s Lemon and Herb
seasoning into quinoa just before serving.
10. When the chicken is ready, slice and place
on top of the quinoa.
11. Enjoy!

SPICY BEANS ON SWEET POTATO
Within half an hour you can whip up this simple vegetarian dish which will keep you full all
afternoon or evening. It’s a perfect lunch or easy dinner, very healthy and full of spice thanks to
The Gym Chef’s Smoke and Spice seasoning. Topped with yoghurt and coriander, this dish the ultimate Autumnal comfort food.
THE MACROS
386 18 g
CALORIES PROTEIN
68 g 3g
CARBS FAT

INGREDIENTS 2 garlic cloves, diced or crushed 1 tsp Lea and Perrins Worcestershire sauce
SERVES 4 400g can of chickpeas (drained weight 240g) Salt and pepper
1-2 tsp The Gym Chef Smoke and Spice 400g can of black eyed beans 1 tbsp chopped coriander
seasoning (drained weight 235g)
2 large sweet potatoes (approx 300g each) 400g can of kidney beans GARNISH
Half an onion, diced (drained weight 240g) Chopped coriander
1 heaped tsp tomato puree Spoon of yoghurt
2 medium tomatoes, diced chopped roughly
400g tin of tinned tomatoes METHOD
PREPARATION TIME: 5 minutes Cooking time:
30 minutes
1. Prick the sweet potatoes and place them in

the microwave for 8-10 minutes to pre-cook
them.
2. Meanwhile, add diced onions and garlic to
a hot pan with a little spray oil.
3. When the onions are translucent and
browned, add 1-2 teaspoons of The Gym
Chef’s seasoning, depending on how spicy
you like things.
4. Begin preheating the oven to 180°C (fan).
5. When spices start to smoke, add chopped
fresh tomatoes and tomato puree.
6. After a minute, add tinned tomatoes, chick-
peas and beans. Stir together.
7. The sweet potatoes should be cooked now.
Add them to a baking tray with a few tea-
spoons of water and put them in the oven for
15-20 minutes. When a knife slides through
them easily, they are done.
8. Meanwhile, add coriander and Lea and
Perrins Worcestershire sauce to the bean mix
and leave to simmer while the potatoes finish
cooking.
9. When the potatoes are ready cut them in half
and serve a half per portion. Top with beans,
a spoonful of yoghurt and roughly chopped
coriander.
10. Enjoy.

CRISPY POLENTA CHICKEN SALAD
Autumn shouldn’t be a time to ditch the salads and polenta a trendy ingredient at the moment plus it’s a brilliant gluten free alternative to
breadcrumbs. These chicken bites are marinaded in a smokey yoghurt, coated in polenta and served with a spicy mango chutney dressing that
packs its own punch. A healthy, easy to prepare meal that needs a little forward planning.
INGREDIENTS
Serves 2
2 medium sized chicken breasts
(approx 80-100g each)
FOR THE MARINADE

3 tsp The Gym Chef’s Smoke and
Spice Seasoning
3 tbsp natural yoghurt
Juice of half a fresh lemon
FOR THE POLENTA CRUMB

50g dried polenta
A pinch of salt
1/2 tsp The Gym Chef’s Smoke and Spice Seasoning
FOR THE DRESSING

1/4 tsp The Gym Chef’s Smoke and Spice Seasoning
2 tbsp mango chutney
2 tbsp natural yoghurt
SALAD SUGGESTION
Baby leaf salad
Diced cucumber
Spicy sweetfire baby beetroot

METHOD 1. Place the marinade ingredients in a ziplock before work and it will be perfect marinading
PREPARATION TIME: 10 minutes Marinade time: food bag or bowl and combine. away until you’re home.
at least 1 hour Cooking time: 20 minutes 2. Cut the chicken into bite sized chunks and 3. Cover a baking tray in baking parchment and
add to the marinade. Make sure they’re well heat the oven to 180˚C (fan).
coated. Ideally leave to marinade for a few 4. After marinading, put the polenta in a wide
hours, all day would be fine, but a minimum bowl and add the spice mix and a pinch of
of 1 hour. Potentially prepare in the morning salt. Using a pair of tongs, roll each piece of
chicken in the polenta until covered. Place
each piece on the baking tray.
5. Cook the chicken in the oven for approx
15 minutes or until they are cooked through.
6. While the chicken is cooking prepare a
salad. Pictured is a baby leaf salad (baby
spinach, baby red chard and
baby dark red leaf)
with cubed cu-
cumber and
baby spicy
beetroot
cubed.
7. To prepare
the dressing,
put the ingredients
in a bowl and combine.
8. When the chicken is
cooked (the pieces won’t
change colour too much like
chicken covered in bread-
crumbs would), bring all
the elements together.
9. Enjoy!
THE MACROS
277 26 g
CALORIES PROTEIN
34 g 4g
CARBS FAT

TANTALISING TURKEY BURGERS
These herby turkey burgers are an easy, healthy alternative to your traditional beef burger. The patties are packed with lean minced turkey, cannellini
beans, courgette, fresh herbs and of course, The Gym Chef’s Summer BBQ seasoning mix. Topped with avocado and homemade chunky raita, is there
a better way to enjoy the darkening, colder evenings.

INGREDIENTS METHOD
Makes 6 burgers 1. Add the cannellini beans to a large bowl and mash roughly with a fork or potato
BURGER (makes six generous patties) masher.
2 tsp The Gym Chef’s Summer BBQ seasoning mix 2. Add the grated courgette, mint, coriander, salt, pepper, egg white, olive oil and
Half a courgette, grated finely seasoning mix to the bowl and combine well. The mix should be quite wet.
200g of cannellini beans 3. Once combined, add the minced turkey. Bring everything together carefully with your
500g lean minced turkey hands. The more the turkey is handled, the higher the risk of it being tough when
1 heaped tbsp of fresh finely chopped mint cooked.
1 heaped tbsp of fresh finely chopped coriander 4. Cover a baking tray with cling film. Form 6 round patties and place them on the tray.
A pinch of salt and pepper 5. Allow at least half an hour rest in the fridge to firm up.
1 egg white 6. After half an hour, heat a pan, get it really hot. Spray the pan with low calorie oil, such
1 tsp olive oil as sunflower oil.
Sunflower spray oil, for cooking 7. When hot, gently add your burger patties. They are quite fragile to begin with so only
turn occasionally.
HOMEMADE RAITA FOR TOPPING 8. Cook the patties for around 10 -12 minutes until they begin to brown and are cooked
3-4 tbsp of natural low fat yoghurt through. Set aside and rest while you prepare the raita topping.
Quarter of a cucumber, diced small 9. If you wish to oven bake your bread rolls, pop them in now.
4-5 large mint leaves, finely chopped 10. For the raita topping, combine all the ingredients in a bowl.
Half a teaspoon of olive oil 11. Slice some avocado and build your burger.
Pinch of salt 12. Enjoy with a side salad or on its own.
6 burger rolls - ciabatta rolls used the example above.
Avocado, thinly sliced, also added as extra topping
PREPARATION TIME: 10 minutes Fridge rest: 30 minutes

Cooking time: 15 minutes
THE MACROS
161 20 g
CALORIES PROTEIN
11 g 4g
CARBS FAT

500 CALORIE FEASTS
Getting multiple nutritious meals down needn’t be a problem when you can
feast for under 500 calories AND hit your macros!
CHARLES DEVELOPED THESE #500CALORIEFEASTS WITH DISCIPLINE IN MIND.
Each of these recipes comes in at around the 500 calorie mark and contains least 30 grams of high quality protein.
Whilst many muscle building meals can be quite bland and leave you feeling as if you’re missing out, these flavoursome dishes make
eating an enjoyable experience. /// BY CHARLES TOWNEND
HIGH PROTEIN STRAWBERRY PANCAKES

Let’s look at starting the day with a good dose of protein and FOR THE TOPPING
slow digesting carbohydrates. The great thing about these 50 gms Chopped Strawberries
pancakes is that they can be batch made and frozen ahead of 50 gms Fat Free Yogurt
time. (Optional) Calorie Free Sauce
INGREDIENTS FOR 4 MEDIUM SIZED PANCAKES

1 Whole Egg
2 Egg Whites
80 gms Fat Free Cottage Cheese
75 gms Porridge Oats
½ Teaspoon Of Cinnamon
METHOD
v
Place whole eggs, egg whites,
cottage cheese, oats and cinnamon in
a food blender. Blend until batter is a
lump free smooth texture. If the
batter is too thick, it can be thinned
out with a little almond milk.
v
Spray a small frying pan with 1 kcal
spray and heat until the pan is
smoking. Pour ¼ of the mixture into
the pan and cook for 30-60 seconds
or until the batter is semi-set. Flip the
pancake and cook the other side for
another 30 seconds. Macro Split –
Calories – 480kcals
Carbohydrates – 54 gms
v
The 4 pancakes can be topped with Fat – 11 gms
the yogurt and chopped strawberries, Protein – 34 gms
along with the calorie free sauce. Fibre – 9 gms
Sodium – 184 mg

SWEET CHILLI INGREDIENTS FOR 1 PORTION
300 gms (Cooked Weight) King Prawns
METHOD
v
Bring a pan of water to the boil and add
PRAWN PASTA 60 gms (Uncooked Weight) Wholewheat the pasta. Let this come back to the boil
Mixing whole grain pasta with a low-fat Pasta then turn down the heat and let it simmer
protein source makes this a great choice for 200 gms Chopped Tomatoes for 10 minutes.
anyone looking for a tasty meal whilst 50 gms Frozen Peas
25 ml of Blue Dragon Sweet Chilli Sauce v
To a frying pan, add the prawns, peas, chilli
keeping their calories in check. Using
1 Clove of Crushed Garlic and garlic and cook for 2 minutes over a
wholegrain pasta can add a huge hit of fibre (or 1 spoon of garlic paste) low heat until the prawns turn pink. Add
to your daily intake. 1 Chopped Red Chilli the chopped tomatoes to the prawns and
(or 1 spoon of red chilli paste) cook for another minute.
v
Drain the pasta and add to the frying pan
along with the tomato prawn mixture.
Toss the mixture together and final add in
the sweet chilli sauce. Serve with a side
salad.
Macro Split –
PER PORTION
Calories – 538 kcals
Fat – 2 gms
Protein – 53 gms
Fibre – 7 gms
Sodium – 1130 mg

dish. There is a little preparation time in this, 2 Cloves of Garlic – crushed
HIGH PROTEIN so I would look at marinating the chicken (Or 2 teaspoons of Garlic paste)
TANDOORI CHICKEN overnight to ensure a well-developed flavour. 2 Chopped Chillies
SKEWERS (or 2 spoons of Chilli paste)
A lower calorie, higher protein alternative to INGREDIENTS FOR 1 PORTION 2 Tablespoons of Lemon Juice
the conventional Saturday night takeaway. 150gms (Cooked Weight) Chicken Breast 1 Teaspoon Cinnamon
The baking of the skewers eliminates any 160 gms Cherry Tomatoes 1 Teaspoon Cumin
need for cooking oil and reduces the calorie (approx. 10) 1 Teaspoon Coriander
content. If you have no skewers then the 150 gms Sliced Courgette 1 Teaspoon Paprika
recipe can still be used as a regular curry 150 gms Fat Free Yogurt 1 Handful Chopped Coriander Leaves
METHOD
v
In a large bowl, mix the yogurt, spices and lemon juice and stir into a smooth
paste. Chop the RAW chicken into equal sized pieces, approximately ¾ inch
square. Add the chicken to the spiced yogurt mix. Cover this with cling film
Macro Split – PER PORTION
Calories – 375 kcals
and place in the refrigerator for at least an hour.
Carbohydrates – 18 gms v
Remove chicken from the bowl and place one piece on the skewer, follow this
Fat – 5 gms with 1 tomato and 1 piece of courgette. Repeat this process until all chicken
Protein – 66 gms is used.
Fibre – 4 gms v
Pre heat the oven to 200 celsius or Gas Mark 6. Place the skewers on a
Sodium – Minimal baking tray and cook for 20 minutes. Remove from the oven, rotate the
Serve with 125gms of Basmati Rice skewers and return to the oven for another 10 minutes or until cooked.
for another 140 Kcals v
Use the chopped coriander as a garnish.
v
This can be served with rice for an extra hit of carbohydrates.

MUSCLE BUILDING
CHILLI CON CARNE
A little adaptation on the familiar chilli con carne. By
using turkey as opposed to beef (optional), you can reduce
the fat levels and calorie content, whilst keeping the
protein high. A great tasting main meal which can be
batch cooked in advance.
INGREDIENTS FOR 4 PORTIONS

800 gms Low Fat Turkey Mince (sub 3%) –
this will cook down to approximately 650 gms
1 Can (400gms) Chopped Tomatoes
1 Can (400gms/240 gms drained weight)
Kidney Beans
150 gms Chopped Onions
2 Cloves of Garlic (crushed) Macro Split –
1 Teaspoon Chilli Powder PER PORTION (Using turkey)
Calories – 350kcals
2 Teaspoons Cumin Powder
2 Teaspoons Ground Fat – 3 gms
Coriander Protein – 58 gms
Fibre – 6 gms
3 Tablespoons Tomato
Sodium – 188 mg
Puree *Serve with 150 gms of Cauliflower
1 Beef Stock Cube Rice for an extra 70kcals
1 Teaspoon
Oregano
METHOD
v
In a large non-stick frying pan, cook
the turkey mince and onions over a
medium heat. Cook this for 5 minutes
until the mince start to colour. To this
add the garlic, chilli powder, cumin
and ground coriander and cook for
another 2 minutes. Dissolve the stock
cube in 200ml of hot water and add
this to the meat and onions, along
with the chopped tomatoes and
drained kidney beans. Add the
oregano, stir well and cover with a lid.
Simmer for 30 minutes until the meat Charles Townend is a personal trainer
is cooked and the onions are soft. at L1 Performance in Leeds.
Instagram: @Team_T_Charles

BY ADAM BIBLE
Can Plant Protein

Get You Jacked?
Or are you better off sticking with an animal-based protein like whey?
OPENING ARGUMENTS on any levels of the hormones VERDICT

Defence tied to reproduction in men. THERE ARE DIFFERENCES
Protein is protein, no matter Research in Journal of the BETWEEN PROTEIN SOURCED
where it comes from. Your body American College of Nutrition FROM ANIMALS AND PROTEIN
(and muscles) don’t care about in 2013 found that when whey DERIVED FROM PLANTS, BUT
the origin of the protein macro- was stacked up against soy THEY AREN’T SIGNIFICANT
nutrient that you’re ingesting supplements after resistance ENOUGH TO RECOMMEND
after a hard workout. It will be training, those taking whey ONE OVER THE OTHER. With
utilised the same way. This is ended up with almost double whey protein, you’re getting a
why there are plenty of the lean muscle mass gains. complete profile of aminos, but
vegetarian bodybuilders and A recent study from Florida a multisource plant protein
strength athletes who have International University looked powder can cover the bases.
excelled at their particular at MMA fighters who
sport on a plant-based diet. supplemented with either whey SENTENCING
or rice protein during intense Go with whichever you prefer.
Prosecution training. They found no Some guys say that whey
Sure, protein is simply a significant differences in body protein upsets their stomachs;
molecule that helps build up composition after six weeks. if that’s the case for you, go with
bones, muscles, and tissue, whey-free protein. Either way,
but all protein sources aren’t try to get in about one gram of
equal. The amino acids that protein per pound of body weight
make up protein are important, per day.
and not all protein sources
contain a full batch of the
essential aminos our bodies
need for optimum performance.
Animal sources usually contain
all the essential aminos,
whereas plant-based powders
have to have them added,
which can be less
effective.
EVIDENCE
A 2013 study published in
Nutrition Journal had 24 guys
lift weights and supplement
with either whey protein or
rice protein (at a high dose)
for eight weeks. Researchers
found no difference in
metrics like muscle thickness,
fat loss, strength, and power.
G E T T Y I M AG E S ; P E R B E R NA L
Some claim that soy protein

can affect hormone levels in
men (and spur breast growth),
but recent research by St.
Catherine University in
Minnesota showed that soy
protein isolate had no effect

OAT-ILY
DELICIOUS
CREATE THESE SWEET FEASTS FAST WITH CJ’S PICK ‘N’ MIX OATS
///BY DANNI LEVY
/// PHOTOGRAPHS BY PICK ‘N’ MIX OATS
‘Sweet,
tasty and
wholesome’
We recommend using the
following ratios with
ingredients.
(Macros may vary depending on
brand of protein powder used) Peaches and Cream Protein Oats
Ingredients -
• Oats 2 : 1 Protein Powder • Peach and Cream Protein Powder
• Add water, unsweetened • Scottish Jumbo Oats
• Peach Sweets
coconut milk or unsweetened
Recipe – Mix all together with liquid of choice
almond milk
Eg – 20g Oats, 10g Protein
Powder, 5g of Toppings + 50ml
of Milk would create the
following macros
• 164 Kcals / 12g Protein /
18g Carbs /
Fat 4g
CJ’S
PICK ‘N’ MIX OATS
would love to hear how you get
on with the above recipes,
or if you have any inspiration Chocolate Peanut Butter Protein Oats
for them, they love trying out Ingredients –
new recipes. • Chocolate Peanut Butter Protein Powder
Instagram: @picknmixoats • Scottish Jumbo Oats
www.picknmixoats.com • Peanut Butter Candies
Recipe – Mix all together with liquid of choice

Strawberry Cheesecake
Protein Oats Raspberry Pop Protein Oats
Ingredients – Ingredients -
• Strawberry Protein Powder • Raspberry Protein Powder
• Scottish Jumbo Oats • Scottish Jumbo Oats
• Lotus Biscoff Biscuits • Popping Candy
Recipe – Mix all together with liquid of choice Recipe – Mix all together with liquid of choice
White Chocolate and Cherry

Chocolate Caramel Millionaire Protein Oats
Shortbread Protein Oats Ingredients –
Ingredients – • White Chocolate Protein Powder
• Chocolate Caramel Protein Powder • Scottish Jumbo Oats
• Scottish Jumbo Oats • White Chocolate Drops
• Zillionaire Cake Pieces • Dried Cherries
Apple Crumble & Custard

Birthday Cake Protein Oats Protein Oats
Ingredients – Ingredients –
• Birthday Cake Protein Powder • Apple Crumble Protein Powder
• Scottish Jumbo Oats • Scottish Jumbo Oats
• Hundreds and Thousands • Custard Cream’s

THE F LEX
STEROID
ENCYCLOPEDIA
From
testosterone
to “bitch tits”
to HGH—here are
the most popular
drugs and terms used
in the bodybuilding
community, broken down.
BY MICHAEL WEINREB ///
PHOTOGRAPHS BY DAVID ARKY

HAT FOLLOWS IS A LIST OF ANDROGEN: Any hormone
commonly used steroids, that promotes male sex
performance enhancers, and characteristics, such as
terminology in the testosterone. Steroids that
bodybuilding community. bodybuilders use are
Nearly every one of the generally referred to in
compounds on this list is illegal academic texts as “anabolic
to possess without a doctor’s androgenic steroids.”
prescription. Most steroids
used by casual bodybuilders ARIMIDEX
are often acquired from ■ WHAT BODYBUILDERS SAY:
underground sources without Not a steroid but viewed as an
any verification of the ancillary drug meant more
product’s efficacy. There are few long-term studies on steroids, so “to combat or mitigate various
most information is anecdotal, not scientific fact. But there is more oestrogen related side effects”
medical knowledge about the acute short-term effects. like gynecomastia and bloating,
“We have to educate people,” says Thomas O’Connor, aka the Mubarak says, and is
“Anabolic Doc,” who specialises in patients seeking recovery from occasionally used during
anabolic-steroid use. O’Connor does not advocate the use of any post-cycle therapy as well.
of these drugs and has dozens of horror stories from patients to ■ WHAT EXPERTS SAY: One of a
support his position—including, in extreme cases, death. But he also family of oral anti-oestrogen
knows that he cannot stop people from experimenting. And Fakhri drugs, it’s most often used
Mubarak, a prep coach who speaks openly about his own steroid as a treatment for certain forms
use, strongly recommends finding a health professional you can of breast cancer. “These drugs
work with if you do choose to use performance enhancers. are massively dangerous
because they deplete your
HDL cholesterol profile,”
ANADROL ANAVAR O’Connor says.
■ WHAT BODYBUILDERS SAY: “A ■ WHAT BODYBUILDERS SAY: “One ■ SIDE EFFECTS: Heart issues,
cheap bulking [oral] steroid but of the best anabolic steroids for fatigue, headaches, high blood
with many serious downsides,” cutting overall,” Mubarak says. pressure, hot flashes, joint pain
Mubarak says. Gains are often An oral steroid often stacked or osteoporosis, depression.
due to water retention, and with Winstrol or testosterone. ■ HOW IT’S CYCLED: 2 to 6 weeks.
“you’ll lose more than half your The general consensus among ■ HOW IT’S DOSED: 0.5 to 1mg daily.
gains after ceasing.” bodybuilders is that women
■ WHAT EXPERTS SAY: An better tolerate it than they do AROMATISE: The process that
“old-school” steroid originally some other steroids. converts testosterone into
prescribed to help with weight ■ WHAT EXPERTS SAY: Originally oestrogen. Aromatising above
gain after surgery or infection prescribed for weight gain, and beyond normal male
and occasionally to treat recovery from burns, and oestrogen levels when taking
osteoporosis or hormonal osteoporosis. “It’s known to be steroids can lead to increased
conditions. “This one’s a one of the weaker and less toxic fat around the waist,
monster,” O’Connor says. steroids with minimal side ef- gynecomastia or other feminine
■ SIDE EFFECTS: Puiness and fects, depending upon dosage,” characteristics, and other more
water retention, gynecomastia, O’Connor says—but it’s also one serious health issues.
acne, rapid weight gain, stomach of the more expensive ones.
pain, and many others, includ- ■ SIDE EFFECTS: High blood BLENDING: To combine
ing high cholesterol and stroke. pressure and lower HDL (or steroids with other drugs.
■ HOW IT’S CYCLED: No longer good) cholesterol, acne, hair
than eight weeks. loss, depression. CLENBUTEROL
■ HOW IT’S DOSED: 50 to 100 ■ HOW IT’S CYCLED: Eight weeks, ■ WHAT BODYBUILDERS SAY:
milligrams (mg) daily. often stacked with testosterone. Not a steroid but a stimulant
■ HOW IT’S DOSED: 10 to 50mg oten used as part of post-cycle
daily, sometimes up to 80mg. therapy or to increase lean

liver problems, water retention,
enlarged prostate, loss of appetite,
depression, low sperm count, as
well as life-threatening conditions
like liver cancer, stroke, and heart
failure.
■ HOW IT’S CYCLED: Up to
12 weeks.
■ HOW IT’S DOSED: 200 to 600mg
per week.
DIANABOL
■ WHAT BODYBUILDERS SAY: One
of the oldest and most popular
performance enhancers, it
increases testosterone levels and
promotes muscle growth. It also
has numerous—and oten
serious—side efects—so some
bodybuilders have begun
experimenting with alternate
versions. “When you think of
bodybuilders of the ’70s, this is
the one,” O’Connor says.
If using, Mubarak ■ WHAT EXPERTS SAY: Originally
says: “Get your
blood work used for muscle wasting and
done every four anaemia. Cheap and mass
months and building. “Very toxic to the liver,”
see an organ
specialist once O’Connor says.
a year.” ■ SIDE EFFECTS: Water retention,
gynecomastia, acne, hair loss,
liver damage, infertility,
depression, sleeplessness,
testicular shrinkage, potential
serious heart issues.
■ HOW IT’S CYCLED: 4 to 6 weeks.
muscle mass. Used oten by ■ HOW IT’S DOSED: 20 to 40 ■ HOW IT’S DOSED: 30 to
women. micrograms (mcg) daily 50mg daily.
■ WHAT EXPERTS SAY: An oral anti-
asthma medication in certain CYCLE: The time during which a EQUIPOISE
countries, clenbuterol can particular steroid is taken, usually ■ WHAT BODYBUILDERS SAY: An
“unlock fat and muscle tissue cells followed by a similar amount of old-school injectable bulking
throughout the body,” says steroid time off the cycle. steroid that “increases appetite and
researcher Victoria stamina,” Mubarak says. Usually
Felkar. It’s also dangerous enough DECA-DURABOLIN stacked with testosterone.
that it’s been banned for use in ■ WHAT BODYBUILDERS SAY: An ■ WHAT EXPERTS SAY: A
bulking up livestock. injectable steroid that originated testosterone derivative originally
■ SIDE EFFECTS: Jitters (“clen back in the ’70s, usually taken tested on humans, equipoise (EQ)
shakes”), sweating, headaches, with testosterone. Used for is used in veterinary medicine,
nausea, muscle cramps, building mass. particularly on horses. When you
insomnia—and if used too often or ■ WHAT EXPERTS SAY: Used buy it underground,
too long, it can result in high blood clinically—though not O’Connor says, it will often say
pressure and serious heart issues. frequently— for serious “not for human consumption.”
“This is like drinking conditions like cancer, anemia, ■ SIDE EFFECTS: Lowered HDL
10 cups of coffee or five Red Bulls,” and AIDS. “It’s a pretty bulky cholesterol, muscle tears from
O’Connor says. “Some drug,” O’Connor says. “It’s not a overuse, impaired sexual
people have ended up in the cutting drug.” function, acne, gynecomastia,
G A RY P H I L L I P S
emergency room because of it.” ■ SIDE EFFECTS: “Deca-dick” hair loss, oily skin, aggression,
■ HOW IT’S CYCLED: Oten two (erectile dysfunction, particularly elevated blood pressure,
weeks on, two weeks of, to avoid if taken without adequate increased appetite.
building a tolerance. testosterone), gynecomastia, acne, ■ HOW IT’S CYCLED: 8 to 12 weeks.

HGH (HUMAN GROWTH HORMONE)
■ WHAT BODYBUILDERS to O’Connor. Questions
SAY: “May stimulate the about both its long-term
body to break down fat,” safety and its effect on
Mubarak says, and can athletic performance and
have a “synergistic effect” anti-aging have yet to be
with steroids to promote resolved.
leanness, O’Connor adds. ■ SIDE EFFECTS: Nerve,
■ WHAT EXPERTS SAY: Not muscle, and joint pain,
actually a steroid, HGH is swelling, high cholester-
an injectable protein that ol, tingling or numb skin,
is approved for use for carpal tunnel syndrome.
certain children as well It may also increase the
as adults. This is the risk of diabetes by “block-
No. 1 drug used at ing the effects on insulin,”
anti-aging facili- O’Connor says, and may
ties. Extremely contribute to the growth of
expensive, cancerous tumours.
but doesn’t ■ HOW IT’S DOSED: 2 to
cause male 4 international units (IU)
sexual daily is the most common
side amount for anti-aging, and
effects, up 10 IU for bodybuilding
according purposes.
“Juicing” refers to
using injectable
■ HOW IT’S DOSED: 300 to steroids.
400mg per week.
OESTROGEN: The female sex

hormone.
GEAR: A slang term for

steroids, syringes, and any
other steroid-related
equipment.
GYNECOMASTIA: Also known

as “bitch tits,” it’s usually brought
on by a hormonal imbalance
from taking steroids, though it
can also occur naturally.
HCG: Human chorionic

gonadotropin, a hormone
often used in post-cycle
therapy to normalise hormone
levels and stimulate
testosterone production.

INSULIN: Used by diabetics
but co-opted by bodybuilders PROVIRON
to gain bulk and increase
stamina, sometimes as part
of a “kitchen sink” stack of ■ WHAT BODYBUILDERS SAY: to prevent oestrogen con-
steroids, insulin, and HGH. Generally not cycled on its version. Bodybuilders (most
“People take insulin before and own, it’s an orally active form of whom don’t consider it a
ater training,” O’Connor says. of DHT (dihydrotestoster- steroid) believe it can miti-
“I had one patient who used to one), and DHT is “what makes gate the sexual side effects
steal it from his grandmother.” muscle hard,” Mubarak says. of other steroids.
Mild side effects include It’s also believed to prevent ■ SIDE EFFECTS: Generally
bloating, but misuse of insulin anti-estrogen from forming. mild but include headaches,
can also lead to heart problems ■ WHAT EXPERTS SAY: An fluid retention, sexual issues,
and hypoglycemic shock, oestrogen steroid, O’Connor depression. and irritability.
which can be fatal. says, used for post-cycle ■ HOW IT’S DOSED: 25 to
therapy or added to a cycle 50mg daily, Mubarak says.
JUICE: A slang term for
injectable steroids.
POST-CYCLE THERAPY: The

use of various compounds to
attempt to normalise the body
from a hormonal perspective
after a steroid cycle.
PROHORMONES: Compounds
that convert to anabolic
hormones—the most well-
known being androstenedione,
which was found in baseball
player Mark McGwire’s locker
during his record 1998 home
run hitting season. These
compounds were made illegal SHOT GUNNING/“BLAST AND TESTOSTERONE
under the Designer Anabolic CRUISE”: Taking steroids ■ WHAT BODYBUILDERS SAY:
Steroid Control Act of 2014. inconsistently, or “blasting” on “Test” is considered “the base of
“Your body converts it to a low-dose steroids and then each steroid cycle,” whether
steroid in your liver,” O’Connor “cruising” into a cycle. you’re cutting or bulking,
says. “They can actually be Mubarak says. There are
more devastating than actual STACKING: Using multiple three major types: cypionate,
steroids.” steroids at once, often in enanthate, and propionate, all of
conjunction with other drugs. which can be used for cutting, he
PYRAMIDING: Slowly says. Additionally, enanthate can
escalating your steroid use SYNTHOL: This is not a steroid be used to add lean muscle mass.
until you reach a peak but rather an oil injected into ■ WHAT EXPERTS SAY: “Everyone
midcycle, and then tapering muscles to increase muscle size uses testosterone,” O’Connor
down after that. or change the shape of muscles. says. “The problem with it is
Synthol is technically legal, but that you’re going to crash. That’s
SARMS: Selective androgen some reports have shown that it why people wind up doing
receptor modulators, or can have a permanent post-cycle therapy.”
non-steroidal drugs that grow deforming efect on muscles, as ■ SIDE EFFECTS: Gynecomastia,
muscle. A recent study by the well as a number of other side bloating, high blood pressure,
Journal of the American efects, ranging from skin cholesterol issues, testicular
Medical Association showed ruptures to infection to nerve atrophy.
that many of these products damage. ■ HOW IT’S CYCLED: 10 to 12
contain unapproved weeks for a newbie user.
substances, hormones, or
even steroids.

500 to
■ HOW IT’S DOSED: hair loss, insomnia, anxiety, UG: Slang term for the
600mg per week for a rapid heart rate, aggression, unregulated underground
middleweight person (165 to decreased cardiovascular labs where most steroids
198 pounds). endurance, kidney and liver are manufactured.
issues. Often, the “lab” can be
TRENBOLONE ■ HOW IT’S CYCLED: 10 weeks something as
■ WHAT BODYBUILDERS SAY: maximum. simple as a room in
Considered one of the most ■ HOW IT’S DOSED: 300 to an apartment or just
effective steroids by 600mg per week. a bathtub.
bodybuilders, “tren” (an
injectable) is divided into two
types—acetate and enanthate.
“It helps you lose big amounts
of body fat and gain big
amounts of muscle mass,”
WINSTROL
Mubarak says. “It will give you
some aggression, too.” ■ WHAT BODYBUILDERS “This is a big cutting drug,”
■ WHAT EXPERTS SAY: Another SAY: An oral and injecta- O’Connor says.
drug used on animals, it’s “the ble steroid that works for “It devastates the lipid
strongest one on this list,” cutting, Mubarak says, but [cholesterol] panel, and
O’Connor says. “It causes a very it “can also be included I see tons of muscle tears.”
hard, grainy, non-bloated effect. during bulking cycles, as it ■ SIDE EFFECTS: Dry joints
It’s a steroid on steroids. Also, it’s increases muscle mass and and acne are common side
massively toxic and debilitating hardens the appearance of effects among bodybuild-
to sex.” your body.” Often stacked ers, Mubarak says. Others
■ SIDE EFFECTS: “Tren cough,” a with Anavar and testoster- can include hair loss,
severe cough that usually one propionate, this is the liver damage, cholesterol
comes on immediately after drug that Canadian sprint- issues, mood swings,
injection, “tren dick,” or low sex er Ben Johnson tested sexual dysfunction, and
drive, high blood pressure, night positive for during the 1998 testicular atrophy.
sweats, gynecomastia, acne, Olympics, sparking the ■ HOW IT’S CYCLED:
prohibition on steroids in 6 to 8 weeks.
the United States. ■ HOW IT’S DOSED:
■ WHAT EXPERTS SAY: 10 to 50mg daily.

BY MICHAEL BERG Photograph by Chris Nicoll
“I fell in love with the discipline and
Moving on Up
just having complete control at that
one moment when lifting,” she says.
With the help of coach John
Casalena, Grant secured her pro
How 2018 Women’s Physique International champ card—after only three shows—at the
2014 NPC Nationals.
Shanique Grant overcame bullying—and blossomed into a Her well-developed muscularity
formidable women’s physique competitor. made women’s physique a better
fit, and now Grant—who is also
returning to school to pursue a
SINCE SHE STARTED competing were failing from years of junk food. career in law has just bagged
in 2014, Shanique Grant has been Her doctor told her that she had the most prestigious prize in the
a dominant force— first earning to add weight to her sport. In her women’s physique
IFBB Pro League status at just 105-pound frame Olympia debut, Grant took first
19 years old in the figure division, and suggested place fighting off some stiff
then switching gears to women’s she hit the gym. competition..
physique, where at the age of 22 She cleaned “Whatever I put my mind
she claimed this year’s Women’s up her to, I will make it happen,”
Physique International crown. diet, began Grant says. “I have a
Grant exudes confidence, a hard- pumping saying on my wall: ‘It’s
earned right after surviving a few iron, going to be tougher
tough trials growing up. Born in and got than ever. Some days
Kingston, Jamaica, she relocated hooked. will be harder than
with her family to New Jersey at others. Just hold your
age 4. There, she took up running head high, get it done,
for eight years through high school, leave no stone
focusing mainly on the 55-, 100-, unturned—
and 400-meter races, as well as focus.’ ”
the high jump. But instead of being
celebrated for her athleticism,
she was bullied.
“I was a super skinny
runner who got beat
up weekly for no
reason,” Grant
recalls. “It led
me to a very dark
place. My friends
left me because I
was a target. I fell into
a depression. Track let me
disappear into my own thoughts.”
Then, at age 18, Grant found SHANIQUE GRANT
herself in the hospital. Her kidneys Birth Date: 10th August, 1995
Height: 5'7"
TRAINING Contest Weight: 67 kg
Residence: Chicago, Illinois
GRANT’S REAR-DELT Website: shaniquegrant.com
AND BACK BURNER Instagram:
@therealfitnessbeauty
EX ERCI SE S E TS RE P S
Cable Face- 4 15
pull With Rope
Superset with
Cable Pull to 4 15
Chest*
*In this superset, the first move—

pulling the ends of the rope toward
your face—focuses on the rear delts,
while the second move hits the mid-
dle back muscles.

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TRAIN
SMART! BY DANNI LEVY
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To Be
Frank Three-time Mr. Olympia Frank Zane

shares what helped him stand out on
bodybuilding’s biggest stage.
BY ROGER LOCKRIDGE
Of the 13 men to have won a Mr. Olympia title,

Frank Zane has cemented his legacy in more
ways than one. In addition to being the fifth
bodybuilder to secure an O title (he won three,
actually), Zane boasted a 190-pound masterpiece
of a physique that became the standard of
aesthetics. His combination of presentation,
symmetry, and conditioning was enough to claim
victory over several major names of the Golden Era,
including Arnold Schwarzenegger, whom he defeated at
the Mr. Universe in 1968. And since he’s the godfather of aesthetics, we
asked Zane to bequeath 10 of his favourite training tips so that you, too,
can carve out your ideal body.
SNAPSHOT
Birth Date: 28th June, 1942
Height: 5'9"
Weight: 84kg (contest);
91kg (off-season)
Birthplace: Kingston, Pennsylvania
Career Highlights:
1968 Mr. America, 1st;
1968 Mr. Universe, 1st; 1977–79
Olympia, 1st; 1982 Mr. Olympia, 2nd
Instagram: @officialfrankzane

SKIP FLAT BENCH PUMP CHASING Dumbbell
Early on, the flat bench press is Follow the pump. I remind myself Incline Press
Lie down on a bench
good for building pec, delt, and to do this whenever I train my P R E V I O U S S P R E A D A N D T H I S PAG E : Z E L L E R / © F I T N E S S P U B L I C AT I O N S I N C .
adjusted to 45 degrees, with
triceps mass, but its usefulness triceps. It’s also my reasoning for a dumbbell in each hand,
doesn’t last. Currently, I train working tri’s right after chest—to palms in. Press dumbbells
my pecs only once a week, and take full advantage of the ample up until over chest, twisting
palms out, then lowering
I start each workout with the blood flow already in that area. them back down.
incline bench press—and using The triceps make up two-thirds
dumbbells with a neutral grip of your arm mass, which is why
allows for a better stretch. Then they deserve more time and
I move on to the pec deck. If you focus than their counterparts,
don’t have access to a good pec the biceps. Three of my favourite
deck, then dumbbells on a slight exercises for tri’s include close-
decline are your best option. For grip bench presses, push- ANNIHILATE YOUR ABS
the pec deck, I keep the reps in downs, and overhead dumbbell I always did a lot of ab work—as
the six-to-12 range, working up in extensions. I suggest performing I neared a show, I would perform
weight and down in reps. Parallel these three moves twice per 1,000 reps of various ab moves,
dips on a dip machine are also week. Go with reps in the 12-to- for a total of 30 minutes. I liked
great. I do higher reps for this 15 range so that you can really to superset crunches with leg
exercise, about 15, 12, 10 reps as focus on getting ample blood raises—which I did in the now
I increase weight. flow to the muscle. hard-to-find Roman chair—

Hanging
Knee Raise
Hang from a pull-up bar
with a shoulder-width
GA R DN E R/COU RT E SY OF W E I DE R
performing 50 reps of each. recovery. To help this process, I grip, legs and arms fully
Then I would do hanging knee performed a stretch for the body extended. Bend your knees
so they’re 90 degrees. Then
raises and seated twists. part I was working between each brace your core and raise
H E A LT H & F I T N E S S
set. After a set of cable rows, for your bent legs up toward
STRETCH OUT example, I’d perform a two-arm your chest.
Optimal blood flow is a key to lat stretch. [Grab on to a sturdy
growth, as it floods the muscle object with arms fully extended
with more nutrients for better and lean into it.] This also

enhances your flexibility, which
will help keep you injury-free.
DON’T PROGRAM HOP

This whole concept of changing
your training regimen every FOCUS UP Seated Twist
Z E L L E R / © F I T N E S S P U B L I C AT I O N S I N C .
month never appealed to me— When I’m in the gym, I’m not You’ll be hard-pressed to
the reason being that you never thinking about anything other find it nowadays, but Zane
get good at anything. If you want than getting a damn good credits his ab development
to the Roman chair. To
to improve at something, you workout. I never wanted to talk to mimic one, sit on a bench,
have to do it a lot—after all, the anyone during a workout, perpendicularly, with your
basis of learning is repetition. especially if I was training for feet wedged under heavy
And that’s what you do in something, because that’s a dumbbells. Then lean back.
the gym; we’re educating the distraction. I went as far as to
muscles by doing a lot of sets always try to go to the gym
and a lot of reps. when there was hardly anybody

Though competitors,
Zane and Arnold
would train together
at Gold’s Gym in
Venice, CA.
there. Or, if there were people working these areas once a week There were always fewer
around, they were other serious is enough, just to get a good carbohydrates in my diet than
gym goers. At Gold’s Gym in pump. So I recommend hitting there was protein. I kept protein
Venice, California, in the late your lagging body part three at one gram per pound of body
’60s and early ’70s, if you went days in a row, followed by three weight, usually between 190 and
to the gym at 6:30 or 7 in the full days of rest. Since this type 200 grams per day. My carbs
morning, the people there were of training is extremely taxing, stayed between 70 and 150
serious about their workouts. you shouldn’t do it for more than grams, and fat made up around
There was no talking, no noise, three consecutive weeks. 25% of my total calories. I never
and no distractions. By 9 a.m., all It’s also important to gauge went above 3,000 calories. I’d
Z E L L E R / © F I T N E S S P U B L I C AT I O N S I N C .
the loud mouths wandered in. your intensity accordingly, just get fat doing that. The way
Fortunately, I was on my way out so don’t do as many sets to I did it was a seasonal approach.
by then. start. Doing four to five sets I would train hard in the summer
of the specialisation exercise and peak in the fall. I would
MAINTAIN TO GAIN you choose works well in the go into maintenance mode in
The idea of maintenance is beginning. the winter and build back up in
to prevent regression while the spring. I wasn’t peaked all
improving weak points. DIET SMART the time, but I always stayed
Therefore, you shouldn’t focus Throughout my career, I was on top of my nutrition and
too much on your strong points— never a big carbohydrate freak. supplementation.

MASTER MOTIVATION Frank Zane’s Frank Zane’s
Motivation is based on two Training Split Back, Biceps,
things. When you start out, it’s
a different kind of motivation.
DAY EXERCISE Forearms, and
Most people begin to work out Day 1 Back, Biceps, Abs Workout
in the gym because they don’t Forearms, Abs EXERCISE SETS REPS
like where they’re at and they Day 2 Abs, Thighs, Calves Lat Pulldown 3 10
want to improve. That’s called
deficiency motivation. That’s Day 3 Chest, Shoulders, Bentover 3 10
Triceps, Abs Barbell Row
good motivation to start with.
Then, after you do it for a while Day 4 Off One-arm 3 10
and you’ve made improvement, Dumbbell Row
you’re motivated to keep going Day 5 Cycle Repeats
because you want even more Low-cable Row 3 10
improvement. That’s the best If you’re just starting out, then Behind-the- 3 10
kind of motivation to have if aiming to compete on the neck Pull-down
you’re going to keep doing this— Olympia stage—let alone win the
to get rewarded for what you’re contest—is probably too lofty. Straight-arm 3 10
Pull-down
doing. Give yourself a reward, and Adding an inch to your arms in
I don’t mean eating junk food or three months is doable and also Dumbbell 3 10, 8,
doing something that’s contrary gives you focus in your training. Concentration 8
to your goals. Reward yourself in But don’t sacrifice yourself to Curl
T H I S PAG E : C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S . O P P O S I T E : B O B G A R D N E R / C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S

a positive way. your goals to the point where you Low-incline 3 10
can’t be happy in the moment. Dumbbell Curl
SET REASONABLE Because if you’re always striving
GOALS for something you don’t have, One-arm 3 10
Cable Curl
To make consistent progress, what does that say about right
you should set sensible goals. now? Try to have both. Alternating 3 8
Dumbbell Curl
Reverse 3 10
Barbell Curl
Wrist Curl 3 15
Zane works his Crunches 5 50

hammies as Superset with
bodybuilding Leg Raise 5 50
icon Joe Weider
looks on.
Hanging Knee 5 50
Raise
Superset with
Seated Twist 5 50
Hamstring Curl
Zane trained his legs only
once per week, but when he
did, he attacked them with
ferocity. This intense train-
ing style, applied to all body
parts, helped him achieve
perfect balance.

One-arm
Cable Curl
Standing perpendicular
to the cable pulley allows
you to better isolate your
biceps.

/// BY DANNI LEVY /// PHOTOGRAPHS BY SIMON HOWARD
IFBB ATHLETE, BRITISH

CHAMPION AND OWNER OF THE
MUSCLE UNIT GYM ROB BOWMAN
TAYLOR SHARES HIS LEG
ROUTINE FOR GAINZ THAT
SPEAK FOR THEMSELVES!
Rob hits legs from all angles

alternating between quads and
hamstrings then finishing on
calves. He trains legs 2 x a week
during prep for condition,
especially in the glutes and
1 x a week off-season.

LEG
EXTENSIONS
3 x warm up sets of
20 REPS
2 x working sets of
12 REPS
(3 second slow negatives)

PENDULUM SQUATS
(FOOT POSITION HIGH TO
ISOLATE HAMSTRINGS)
2 x 8-10 warm-up sets
2 x 6-8 heavy working

sets (controlled negatives)

LEG PRESS
(FOOT POSITION LOW TO
ISOLATE QUADS)
4 x sets of
10 REPS
1 x 8-10 REPS
max weight set followed
by a 50% de-load in
weight and dropset to
failure

SEATED CALF
RAISES,
SUPERSET
WITH
BODYWEIGHT
STANDING
CALF RAISES
4 x 15 of each

HACK SQUAT
(TOES OUTWARDS)
2 x warm up sets of
10-12 REPS
2 x working sets of
10-12REPS
On the last set de-load
the weight by 50% and
drop until failure

STANDING
HAMSTRING
CURL
STIFF
LEG
DUMBBELL
DEADLIFTS
2 x warm up sets of
10-12 REPS
3 x warm up sets of
2 x working sets of
20 REPS
8-10 REPS
On the last set de-load the
2 x working sets of
weight by 50% and drop until
12 REPS
failure
(3 second slow negatives)
Instagram: @therealmuscleunit

NATURAL
GAINZ
/// BY DANNI LEVY AND DARREN NICHOLHURST /// PHOTOGRAPHS BY SIMON HOWARD
GAVIN GIBSON
knows a thing or two
about growing naturally.
The 36-year-old WNBF
Pro from Bedfordshire
recently took the classic
physique win at the
2 Bros Ben Weider Classic.

What made you choose to stay natural?
I didn’t really ‘choose’ to be natural per se.
When I started bodybuilder ten years ago I
didn’t know much about it to be honest and
my coach back then was natural. We trained
with other natural guys and I was winning
shows! The more I got into the natural scene
and continued to win natural shows, the less
I wanted to do anything else.
Getting chemical assistance isn’t
something I particularly want to do. Now I’m
competing with the IFBB my physique
carries quite well. I don’t have to be a 100kg
bodybuilder now that there’s a classic
physique class. There are horses for
courses.
How does your diet differ from an

assisted athlete?
I know quite a lot of guys who are assisted
and diet wise there’s not a lot of difference.
They can probably get away with eating less
protein and less carbohydrate because the
fullness is retained through the anabolics.
I do have to be more careful coming into a
show because if I’m 2-3 days out and holding
a lot of water then I’m in trouble. But diet
wise there’s not much difference.
As a small child, were you sporting or did

you have family that was?
Yes I was a swimmer from a very young age.
I remember my dad having me do squats,
sit-ups and press-ups in the living room and I
must have only been about 5 years old. I was
athletic at school but swimming was always
my main sport. Competitions for young kids
didn’t exist so I was regularly swimming
against and beating kids a few years older
than me so the squats paid off! Then I
switched to semi-pro football in my late
teens, which ended with an injury and then
moved onto MMA. The gym was the
backbone to all of it though, so it was a
natural progression continuing that path into
bodybuilding.
Who was your first inspiration and why?

We didn’t have social media back then so I
never really aspired to be like anyone. I just
kind of did me. When I got into bodybuilding
properly though the old Jay Cutler DVDs
were my favourite watch. Also, I guess I
always wanted arms like the opening scene
in Commando, where Arnie is carrying the
tree stump over his shoulder. Everyone
knows that scene...(if they’re old enough).
Why did you first start lifting weights?

It was purely to assist my other sports.
When I got older it was because I wanted to
look good. It wasn’t as fashionable to go to
the gym back then.

When did you pick up your first copy of How do you structure your food, what’s allows me to eat more too- which is always
FLEX mag? your meal plan? a bonus!
Two weeks out from my first show in 2008. Off-season I eat 6 meals a day. I used to get
I bought a copy for some reading material BIG in the off-season, but you can’t do that What do you think will happen regarding
to pass the time backstage and Ronnie as you get older and keep bringing condition how the bodybuilding/physique competi-
Coleman was on the cover. I remember and gaining muscle. tive world will go?
thinking, ‘that’s one big dude!’ It’s a double-edged sword. Being a competi-
The height of my off-season diet may tive bodybuilder, I think the increased
How long did it take you to achieve your look like this: number of shows and classes does dilute the
physique? talent pool. But at the end of the day,
Im still trying to achieve it, I don’t think MEAL 1: 150g steak, 100g oats with business is business and the finals of all the
we are ever happy. But I’ve been in gyms for almond milk federations will still have the best athletes
about 20 years now. And I think swimming there. It also gives a lot of people a platform
from such a young age and the other sports MEAL 2: 180g chicken, 80g rice, green veg to get fit and healthy.
I’ve partaken in have helped me along
the way. MEAL 3: (pre-workout)10 egg whites,
1 bagel with peanut butter
What do you believe is the best advice to
give a newcomer to the sport? INTRA-WORKOUT: 1 scoop Gaspari
Good advice from the off is always a good Nutrition Hyper Amino and 50g of carbs
place to start. You don’t want to waste years through HBCD (Glycofuse)
doing the wrong thing. Train, eat and rest
correctly. It sounds cliche but it’s so true. MEAL 4: (post-workout)1.5 scoops Gaspari
Not everyone wants to be a full-time Nutrition Precision Whey, 100g cream of
bodybuilder and that’s fair enough, but if rice, 1tbsp of nut butter
you’re really serious then acknowledge that
sacrificing parties and nights out are a must. MEAL 5: 180g turkey mince, 350g white
Oh, and don’t blame politics when you don’t potato, green veg
win but your mum says you looked the best!
MEAL 6: 150g beef mince, mixed veg, 4 rice
What is the best thing that you’ve learned cakes with cheese spread
from someone else along the way?
I think along the way, I have learned what What’s your training schedule?
NOT to do. I think that has helped me 6 days on, 1 day off. It’s been like that for a
progress far more than what TO do. long time and personally it works for me. It

From a gym owner’s perspective, apart that competing is your choice not theirs, Do you have any wise words that you
from putting up with the odd first-time which is easier said than done. may have been given or feel you can
competitor ‘know it all’ it’s better for If you feel you want achieve something share with FLEX readers?
business the more mainstream it becomes. then I think you should go for it. It’s not for Do not rush your progress! It’s a marathon
Independent fitness industry business everyone but if it’s what you’re passionate not a sprint.
owners need to embrace it in my opinion. about, loved ones should understand and
support it.... at least once! To be the best you
Where do you see yourself career will have to make sacrifices. Understand
wise in 5 years time? that people will not understand this or
I guess just making continual improvements. accept it. Try not to shut yourself away. Get
Bodybuilding isn’t my life but it’s the friends and family involved where you can
backbone of my business. I’d like to see my and they will come around.
gym bigger, i’d like to still be competing
because I want to, not because I feel I need Who or what gives you the drive
to. To be at the top of my game is always my to be a competitive athlete?
end game. So maybe the Olympia? I think it’s been engrained in me since
I was doing sit-ups in my front room…
How do you balance your work life it’s that desire to be the best- something
with prep when you’re tired and drained that all athletes should have in whatever
in the last stages of your diet... sport. And ultimately now my life has
Any advice for others? changed I want to be a good role model
It’s very hard. If you’re really in condition and for my children, to show them that hard
really low, it’s difficult for everyone. I try and work and discipline pays off. I want
do family days out so they don’t miss out. my wife to be proud of me and I want
The wife can do all the running around with to set an example for my gym members
my son and at least I’m there to see that the gym is the right place to progress
everyone have a good time. Just remember your physique.

Ez bar nice-curl 4 sets, 8-12 reps
NATURAL TRAINING GAINZ Superset with close grip lying dumbbell presses
MONDAY - BACK Bicep curl 21’s 4 sets

Superset with over head rope extension
Lat pulldown (grip varies) 2 warm-up sets,
3 working sets, 10-15 reps Hanging leg raises 5 sets, 20 reps
Iso seated row 4 sets, 8-12 reps Rope ab crunches 5 sets, 20-30 reps
Low pulley row, wide grip negatives, 4 sets, 12-15 reps SATURDAY - HAMS AND GLUTES
T-bar row 2 warm up sets, 3 working sets, 6-10 reps Laying hamstring curls 2 warm-up sets, 4 working sets, 8-12 reps
Deadlifts 2 warm up sets, 3 working sets, 6-10 reps Seated hamstring curls 4 sets, 12-15 reps
Iso low row 4 sets, 10-15 reps Kneeling iso hamstring curls 4 sets, 10-15 reps
TUESDAY - CHEST Straight leg dumbbell deadlifts 4 sets, 15-20 reps
Dumbbell press (alternate flat 2 warm-up sets, Slow negative wide step reverse 4 sets, 10-12 reps on each leg
lunges
and incline chest weekly) 4 working sets, 8-12 reps
Glute kickbacks 4 sets, 20 reps on each leg
Iso incline press 4 sets, 12-15 reps
SUNDAY - REST
Flat iso press 4 sets, 12-15 reps
After all that, what do you do to relax?
Cable crossover negatives 4 sets, 12-15 reps
(Superset with wide hand press ups) That’s all about family time, cinema, dog walks, that kind of thing,
anything where the heart rate is stable. And now that my son is
Pec flies 4 sets, 12-15 reps 5 we can actually do a lot more together which is just awesome!
Wide dips 3 sets, 8-12 reps
What are your personal hobbies?
WEDNESDAY - QUADS AND CALVES I’m into my bikes and have a few. I love to ride off-road and
on-road. I also love snowboarding, anything to get the adrenaline
Leg extension 3 warm-up sets, 4 working sets
going and make you feel a little uncomfortable. I enjoy living
12-15 reps, last set, century drop set (10x10)
my life.
Superset with standing calf raises 4 sets 10-15 reps,
negative pauses Do you have any obsessions?
Hack squat 4 sets, 8-12 reps Trainers, food and food challenges..... in no particular order!
Instagram: @newibgym
Leg press 2 warm up sets, 4 working sets, 15-20 reps
Pendulum squat 4 sets, 8-12 reps
Superset seated calf raise 4 sets, 12-15 reps
Wide stance squats 4 sets, 15 reps
Superset with standing lunges or sissy squats 4 sets, 20 reps
THURSDAY - SHOULDERS
Standing side dumbbell raises 3 warm-up sets,

3 working sets, 15-20 reps
Superset with bent over rear delt flies
Dumbbell front raises (single arm) 4 working sets, 10-15 reps
Superset with seated dumbbell shrugs 4 working sets, 20 reps
Iso banded shoulder press 2 warm-up sets, 3 working sets,

8-12 reps Seated side partial raises:
4 sets, 15-20 reps (or to failure)
Rear delt flies 4 sets, 12-15 reps
FRIDAY - ARMS AND ABS (Superset Session)
Single arm dumbbell curls 4 sets 10 reps (each arm)
Superset with rope pushdowns 12-15 reps
Rope bicep hammer curls 4 sets 15-20 reps

Superset with Hammer Strength tricep pushdown

DOWNLOAD THE DIGITAL EDITION OF FLEX UK
Front Pose
The front pose allows for some freestyle
movement.
FEMI SAYS: “When I hit a front pose, I like to

twist my hips slightly to the sides to create the
illusion of a tiny waist. Don’t forget to hold the
abs in!”

POSE LIKE
A PRO!
PRO
Whether you’re /// BY DANNI LEVY /// PHOTOGRAPHS BY SIMON BARNES
starting out in
bodybuilding,
or you want to
hit certain
angles to the
best of your
ability, posing
practice is
crucial and can
mean the
difference
between taking
Front Lat
top spot and Spread
being left in The front lat spread
is a standard pose
the wings. in which the lats are

spread to reveal that
v-taper.
FEMI SAYS: “I like to

hold my abs in when
performing this pose
IFBB Physique Pro in order to make my
waist to shoulder
Femi Billyrose ratio more visible.”
is renowned for his
polished posing
routine. He shared
his tips exclusively
with FLEX.
Side Triceps
Side triceps is a pose in which one arm is held
straight whilst flexing the triceps.
FEMI SAYS: “Squeeze the obliques in to give your

physique that extra aesthetic edge.”
Most Muscular
A standard bodybuilding pose in which competitors
show the judges how muscular, vascular and full
their physique is.
FEMI SAYS: “When performing the most muscu-

lar, I hold my abs in, breath out and then hold my
breath to make me look more vascular. It’s just like
doing a vacuum so practice these in the gym before
show day!”
Back Lat Spread
A standard pose in which the lats are spread to
reveal that V taper look.
FEMI SAYS: “With this pose I lean back to reveal

more of the back thickness and I also flex
my hamstrings and calves to give that overall
muscle flow.”
Back Double Biceps

A pose in which both biceps and back are flexed
with competitors backs turned towards the judges.
FEMI SAYS: “In this pose I like to lean back to

create a shadow effect on my back and I also
Instagram: @billyrosefemi
squeeze my lower back to add more details to it.”

The Adventures of
Huck Finn
Barbell
Tom Finn’s crazy combo of powerlifting stunts and alcohol
consumption earned him more than 100k Instagram followers.
But that’s got nothing on his greatest feat: recovering from
a gruesome pectoral tendon tear to routinely bench
226kg plus again.
B Y S T E V E M A Z Z U C C H I // P H O T O G R A P H S B Y S A N D R O M I L L E R

Finn performing
his Insta-famous
226kg beer bong
bench press. Do
not try this at
home!

After a pec tear, Finn
is back to benching
250 kg. At right: Finn
deadlifts 265kg while
his dad (left) sips on
some suds.
Tito’s Vodka...or dons high heels

or drops trou...while hefting
ungodly amounts of weight,
accompanied by melodic country
music and punctuated with his
trademark sign-off, “OK, bye.”
But the seeds were sewn when
the devoted husband and father
was just a teen.
As an eighth grader, the future
all-state outside linebacker/
fullback already nicknamed
“Huck” simply wanted to bulk
up for sports. So his old man
hatched a genius plan.
“We moved the coffee table
out of the living room and put a
weight bench in its place,” Finn
recalls. “And we’d come home
from football practice, and my
dad would be drinking Pabst
Blue Ribbon and teaching me
the first thing Tom Finn, aka how to bench. He always said,
Instagram’s huckfinnbarbell, ‘Build the chest, f*** the rest,’
mentions when relating how a and that’s how I got started. I’d
rascally kid from tiny Sycamore, eat my dinner off that bench. I
Illinois, evolved into a bench- just wanted to become strong as
pressing, booze-chugging social hell and look good naked!”
media sensation. Are you sitting By his junior year of high
down? Because the tale of this school, Finn could bench more
modern folk hero’s rise, fall, and than 181kg. As he grew into
comeback is a doozy. manhood and his numbers kept
These days, well over 100,000 climbing, the legend spread.
Most larger-than-life legends followers gasp, laugh, and/or When it reached the ears of
don’t begin with the jettisoning shake their heads when Finn Ernie Lilliebridge Sr., the
of a coffee table. But that’s downs his favoured Miller Lite or renowned powerlifting coach

finger sewn back together, but
that boo-boo pales next to the
fingertip he lost to a dumbbell in
college, which birthed a one-of-
did not hesitate. “He’s like, ‘That I’m like, ‘Well, what am I good a-kind tradition.
guy could be one of the best at? Bench pressing and drinking “All my old trophies are at
powerlifters in the world—tell beer. Let’s put it together—I’ll my dad’s house on a mantel,”
him to come to my gym and bench 226 kg, and, at the same he says. “There’s a shot glass
train with us,’ ” Finn says. “So time, I’ll do a beer bong.’ So I did, up there with my pinkie tip, all
I went over there, and three and it just f***ing took off from black and shrivelled up. Every
months later I totalled 920kg there.” Thanksgiving we take a shot of
at 100kg, one of the best totals Finn realised he’d struck a Wild Turkey out of it.”
of all time.” nerve. What followed was a Finn says he rarely rehearses
Sponsors came calling. whirlwind of increasingly insane his antics, reasoning that “even
The first, Clique Nutrition, stunts. Such as bench pressing if I screw up, it’s gonna be a good
encouraged him to join a goat 108 times to break the video,” and his goofiest ones now
Instagram and promote the Cubs’ World Series curse, one- regularly garner six-figure view
brand. In the summer of 2014, arm deadlifting 226kg while counts. But ironically enough,
he did—and spent more than a crushing a brewski, and bench the lift that nearly ended his
year building a small following. pressing 226kg on fire in the career wasn’t goofy at all.
Then, a breakthrough. “I’m a back of a moving pickup truck. Two years ago, while filming
prison guard, so I’m in a tower There was also that time Finn at Mark Bell’s Super Training
one night on third shift, bored fell while deadlifting 226kg on a Gym in Sacramento, California,
as hell,” he remembers. “And StairMaster and had to have his Finn attempted to bench-

press 258kg. “I came out of
the hole and felt like I’d been
hit by lightning,” he recalls. “I
knew I was f***ed.” He’d torn
his pec tendon clean off the
bone, leaving his right arm limp.
After an MRI confirmed the
damage, a surgeon painstakingly
reattached it. But that procedure
was only the beginning of
the journey back, one that
commenced with what Finn
describes as “probably the most
depressing time ever.”
Confined to his home for a
week, Finn sat on the couch,
drinking vodka, “because I didn’t
wanna drink beer to get fat,”
and listened to country music
until he could get back into the
gym. Even though he could do
only lower-body work—and
even though his wife, Karen,
had to do “everything” for three
months—Finn found solace in
strength training and healing in
the PRP (platelet-rich plasma)
shots he drove six hours down
to Kentucky each month to
get. The procedure involves
drawing a patient’s own blood,
spinning it around in a centrifuge
to separate the plasma, then
injecting it into the injured area
to promote healing.
One thing he never lacked,
though, was his trademark fire
and lust for life. “Mark said
no one could come back from
an injury that affects the pec
tendon and lift 226kg again,” and his Instagram page is as
Finn says. “And that wild and boisterous as ever. The
just motivated me. I’m like, maniac is back. And still, we’re
you know, ‘Fuck you. I will prove left with a couple of questions.
him wrong. I’m Tom Finn and First, on a scale of one to André
you’re not’—that’s pretty much the Giant, what’s his actual major ambitions? “My goal has
my motto.” booze consumption like? Finn always been to bench 272kg
Little by little, Finn rehabbed, eats like a bodybuilder 85% of at 100kg,” he says. “And my
and he began to bench-press the time, but come the weekend, other goal is to drink 24 beers
again, alongside the three other “I’ve drunk a case of beer so before noon. My dad owns that
compound movements—squat, many times I couldn’t count,” record, and you can’t start
deadlift, and overhead press— he says. “I’ve brought my own till, like, 8:30 in the morning—
that make up 80% of his regular cooler to many parties.” you’ve got a small window.
workouts. (See sidebar.) And just Second, now that he’s quieted My friends have tried it and all
like when he was a teenager, the haters by bouncing back failed. I have yet to try it, but
the numbers climbed. Now he’s from an injury many believed to I will one day, and I’m gonna
back to a 249kg bench press, be insurmountable, what are his beat it.”

Build the
Chest, F***
Finn relaxing on his
tractor at his home in the Rest
Big Rock, IL. Finn lives up to that half-
joking motto with intense
upper-body workouts like
this one once a week.
Keep the weight between
85 and 90%.
FLAT BENCH:
5 sets of 3 reps
Finn says: “I love drop-

sets at the end of my flat
bench work: 142kg for 25
to 30 reps and/or 102kg
for 50 to 60 reps, one or
two times a month. This
helps for speed off the
Need a Lift, Bro? chest. I rest three to five

minutes between all top
Make it happen with Finn’s tried-and-true, if sometimes sets for flat bench and
unconventional, powerlifting pointers. one to two minutes with
all other lifts.”
1 3
PULL FOR POWER TUNE IN “I get fired up by
“Squeeze the bar really hard in listening to country music. CLOSE-GRIP
your hands when bench pressing, Most people listen to rock or BENCH: 3–5 sets of
and try to pull that bar apart,” Finn rap or hip-hop or heavy metal. I’m 10–20 reps
says. “That’s gonna activate your back listening to, like, old Conway Twitty.
more. You wanna pinch those shoul- The first time I ever benched 226kg, Finn says: “My thumbs
der blades back, grab that bar, and I was listening to ‘Country Boys Can are just touching the
bend it. Look at your hands now and Survive’ by Hank Williams Jr.” Our smooth part of the bar.”
where your shoulders are set—your takeaway? Find the prelift music
arm length is probably two inches that gets you pumped and crank it. INCLINE
lower for your bench lockout than it BENCH: 3–5 sets of
4
would be if your back was flat. That’s GO IN HEADFIRST 10–20 reps
a huge difference; an inch on your “When I bench, especially
lockout could cost you 20 pounds.” when I max, I always try to Finn says: “I will oc-
line my forehead up with that bar. casionally throw a beer
2
TOILET TRAINING Then I kinda touch it with my head, bong in for one set for
“When you squat or deadlift, and then sometimes I just go so fun and hydration. Once
take in that big air [deep nuts, I head-butt that bar as hard or twice a month, I will
breath], and then push against that as I can, cut myself open, and start switch from barbell to
belt you’re wearing before you pick bleeding everywhere. I just kinda dumbbells for variety.”
up the weight,” Finn says. “Push like black out, it clears my head, and
you’re gonna take a f***, like you’re I’m good to go. And then my wife’s DIP: 3–5 sets of
pushing out, hhrrrnnnnnnnggggg. always upset when I come home and 10–20 reps
That’s gonna give you more leverage I’ve got a big bump on my head.
and a little pop out of the hole when She’ll be like, ‘Ah, you hit your head Finn says: “Sometimes
you lift.” on the bar again, you idiot!’ ” I’ll spend an hour just
doing dips. Not counting
reps or sets.”

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NOVEMBER 2018

THE KEVIN LEVRONE’S

STEROID MR. OLYMPIA

X-FRAME 9 770955 121136

PRE-WORKOUT ENERGY & PUMP | EXPLOSIVE WORKOUTS | INSANE PUMPS

SEXUAL HEALTH CLINIC

IN EVERY ISSUE 40 ARNOLD PRESS

14 KEVIN LEVRONE CONCLUDES 44 THE GREAT PROTEIN SCANDAL

58 500 CALORIE FEASTS

64 PLANT PACKED PROTEIN

4 FLEX | NOVEMBER 2018

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

EDITORIAL DESIGNS BY Copperwire Creative Ltd US EDITION

PRINT SUBSCRIPTIONS CDS Global CONTRIBUTORS

President of the IFBB Professional League JIM MANION

were diagnosed last year, which

Death and destruction

Sex, mobility, death,

destruction… that many of us strive to be, and

and bodybuilding his ability to achieve.

And bodybuilding…the season

6 FLEX | NOVEMBER 2018

Call 01604 673000 or visit fitness-superstore.co.uk

At 6’5”, newly crowned IFBB

8 FLEX | NOVEMBER 2018

10 FLEX | NOVEMBER 2018

gallons of water a day, which in UK terms

NOVEMBER 2018 | FLEX 11

Thursday - Legs (quad focused)

12 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 13

/// BY DANNI LEVY

“Phil Heath, Big Ramy and Dexter Jackson

“Shawn totally deserved to win, 100%. He

those small tweaks.

“I know Shawn personally and he’s humble

Flex Lewis: Shawn Rhoden

14 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 15

16 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 17

18 FLEX | NOVEMBER 2018

Use the lat pulldown machine.

NOVEMBER 2018 | FLEX 19

20 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 21

THE PARETO PRINCIPLE

22 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 23

Reverse 3 10 per leg

24 FLEX | NOVEMBER 2018

NOVEMBER 2018 | FLEX 25

THE 2018 MR. OLYMPIA

a certain imperfection. “To really activate my back Deadlift or 6 6–12

26 FLEX | NOVEMBER 2018

AS AN INTERNATIONAL Strongman champ, I am frequently of the seated position and jump

28 FLEX | NOVEMBER 2018

in this position, which is

SWITCH This variation

NOVEMBER 2018 | FLEX 29

NOVEMBER 2018 | FLEX 31

32 FLEX | NOVEMBER 2018

EXERCISE SETS REPS

Incline EZ-bar 3 10 Machine Dip