Current off season 89kg contest weight - aim this season 72kg
Achievements / titles
BNBF Welsh Overall Champion 2006 BNBF 5th place Lightweight under 72kg 2006
Most memorable moment
Winning the overall in my first ever competition, I realised the day after that I had tonsillitis and wasn't feeling too good on the day of the comp, but I was determined to see the day out and my competitive edge secured me with the title.
Aspirations / goals
I would love to win another Overall title or realistically come first at my weight class, then to place top 3 in the finals in the lightweights
Detonate - great taste, great energy boost and great pumps. This supplement comes in handy when dieting - it enables me to have a productive workout.
Favourite training routine including details
I isolate my leg training and love training my quads. I usually have two or three programs and this is one of them. 2 sets one legged squats on the smith machine with a bench to support either leg. Making sure the knee doesn't overlap the feet. 3 sets Parallel squats with the feet positioning just short of shoulder width apart, again making sure the knees do not overlap the feet. 3 sets of hack squats feet positioning together, 3 sets of sumo squats (feet as wide as possible) and a deep squat is required and I will finish with 4 sets of leg extensions. This would then be followed by calve training
Typical daily nutrition plan including supplements
Off season - 0800 - oatmeal cooked with water with a handful of mix frozen berries and 1 scoop of Sci-MX strawberry 100% Whey Protein. It's like rice pudding. 1 apple. 1000 - protein cookie homemade - basically the same ingredients as meal one, but you add water gradually, into a paste texture, and place on a baking tray, spreading the mixture into a cookie shape. Cook in the oven for 15 - 20 minutes. Make sure to spray the tray with oil. Eat your heart out Delia ha-ha, This does come in handy when working in an office or on the road. 1230 - Wholemeal pasta, tuna, pasta sauce, and some low fat cheese. 1500 - 2 granary buns, with low fat and high omega margarine, with tuna and low fat mayo and 1 banana. Pre workout - 1-2 scoops of Detonate, 1 scoop of Creatine. Post workout - 1 waxy maize (2 scoops) - 6 Sci-MX BCAA NanoStack and 20 minutes later 2 scoops of strawberry 100% Whey Protein. 1930 - Evening meal this can vary from homemade cumberland pie, to jacket potato, steak and broccoli or many more great home cooked food. 2100 - another bowl of oatmeal with berries and Sci-MX strawberry 100% Whey Protein. And if my metabolism is alive and kicking then I might squeeze in more food like whatever is in the fridge, crumpets with jam goes down well. Before bed I will take 1 Sci-MX Multi Vitamin Complex and 4 ZMA capsules. On weekends I will usually have a takeaway meal like a chicken bhuna curry with a pizza as a side order :) I also drink plenty of water from 4 litres at least at day. My diet does change come competition time, wholemeal pasta will be dropped, any bread, margarines, and more healthy fats like oil and mixed nuts will be introduced. The diet is a gradual process, eliminating items per week.
Sporting hero (why)
Ricky Hatton - a determined individual, a down to earth guy and a heroic role model.
