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Oxygen Magazine and Quest Nutrition

Very happy to get thumbs up from Quest Nutrition and OxygenMagazine on my Snapchat... in Top 5 recommended fitness channels......

Old Spice Guy has been using my plans

Check out this article in February issue of GQ magazine (US edition) or on GQ.com  (US) to see who has been using my plans...Click on pic below

New Video on SimplyShreddedTV

Click below to see my latest video with SimplyShreddedTV...  

It's not Rocket Science...

You've heard me talk about my diet a lot, but considering how simple it is there isn't much more I can say! My diet is boring most of the time as you will have seen; (I eat so much turkey by the time Christmas comes it ain't no treat for me) but I seek out ways of making it more interesting so I have something to look forward to.  I started working in restaurants while still at school and continued for a few years, so picked up a few ideas and skilIs. This has enabled me to figure out out...

Practise what I Preach.... or not!

Even though I know its bad...I am the worst at stretching. I tell everyone else to do it but I don't do it myself. So if you don't want to end up stiff and inflexible when you are older..then STRETCH! Over time our muscles shorten and weight lifting exacerbates this so even more important for us. If you don't want to end up like this:   then do plenty of this..   Stretching when your muscles are cold, before training can cause muscle strain or damage so always after. Ideally you will then stretch for 10 minutes focusing especially on the...

From The Ross Army!

Julian “I'm just thanking you for being an amazing motivator and a massive role model. I'm only 15 years old but you've motivated me to go to the gym 5 days a week and to train to my full potential. After following you on snapchat, you always think positive which makes me feel positive (lol). And you also seem so happy. I strive to have the same phasic as you as well as have the same attitude towards life. Thanks man and keep up all the good work!” Hunter "Hey man I didn't know how you did everything with transformation...

Why I bulk and then cut

So I get asked a lot why I bulk, and then cut, rather than try to make lean gains while having lower body fat. I personally am a hard gainer and find it really difficult to add any mass while keeping body fat down. This means I have to introduce a much higher number of calories and a different style of training to increase my body weight.  While keeping body fat down and trying to make lean gains simultaneously, your progress will be a lot slower and your strength won’t increase as much. By running a bulk you will see progress...

What I eat most and when

As a believer in keeping things simple and knowing your body, I often eat the same foods throughout a diet to help me reach my targets.  It is important to keep a varied diet, but I still have meals that I repeat on a regular basis for a specific reason. By trying different foods but then repeating them over a set period of time you will get a better understanding of how your body reacts to them. You need to get your body into a routine of eating certain foods for you to gauge what is working and what is...

One Goal at a Time

One of the best tips I can give anyone when looking to gain results is to focus on one goal at a time. I hear people say they want to get 'Big and Lean' in a short space of time, and that just isn't realistic. By aiming for one goal at a time you will get much more out of what you are trying to achieve. As I personally started out skinny, for me to gain size I need to run a bulking plan.  This is a high calorie, healthy diet along with a well-structured strength & hypertrophy weight training...

Keeping motivated is Key!

I always make sure I have new goals to reach every week in the gym. I am a strong believer in keeping it fresh so when done with a set program I am more keen then ever to get started on a new one. Seeing progression and changes to my body are definitely the key factors that keep me going back for more. I love pushing my body to the limit in every session and seeing the changes I get from different types of training.

My favourite excersises

My favourite exercise would have to be a muscle up as its different from the normal type of training that a lot of people do and its a challenge to learn how to do it. Also its a cool looking exercise and people will always want to be able to know how you do it.  I like to mix up my styles of training and stay athletic by doing lots of gymnastic style exercises. I usually do this between programs and sometimes on my rest days.

Getting Started

I remember when I first started going to the gym just under 5 years ago, and it wasn’t exactly the easiest thing to do!  You are surrounded by people who have been training a long time and it can be very intimidating and easily put you off, as it almost did to me a few times. This is one thing that I try my best to help with when I see someone new in the gym. For some reason, most people in the gym never seem to go out of their way to help newbies when the simplest of help...

If you cant get to the gym....

Everyone has restrictions when it comes to exercising.  It’s about how you overcome them that is important. When I am away on holiday or anywhere where there isn’t a gym I still train but in a different way.  As equipment is an issue I stick to body weight exercises such as press ups, squats, lunges, abdominal crunches and more. When performing these I usually put them into full body workouts hitting every major muscle group. This is to keep my muscles working and maintain fitness while away from a gym. I train a lot of people that can only get...

Even in Winter dont forget your Abs!!!

Abdominals..... Everyone wants them in the summer and most of us hide them in the winter.  How often do you hear people start talking about getting those lean cut abs just before the summer months?  This is one mistake a lot of people make when coming to train abdominals and core.  Over any period of training I would recommend keeping them in mind.  During any bulking cycle, or off season, I always train them to make sure that when I do cut they haven't been neglected.  As I start to trim fat towards summer time I increase the amount of...

Give your muscles what they need

Making sure you give your muscles what they need at the right time is crucial. Too often I see and hear people putting in such hard work in the gym to only go and waste it in the kitchen. The food you eat should always fit the type of training you are doing. This will help you get the results you deserve for your hard work. Of course you need to be able to relax and you can’t expect to eat completely healthy every meal everyday. I always allow myself to still enjoy good foods throughout any diet but everything...

I got results faster with these 3 tips!

A structured training and diet plan that you follow consistently is one of the top tips that got me results. Without this you are already unprepared. In the early days I would just go to the gym with a muscle group in mind and make it up as I went, then returning home just to eat whatever was in the fridge.  I soon changed this and my physique soon changed too.  Even with a training plan you can still end up slowing progress with a common mistake that I still make. How many times have you repeated a workout you...