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NOVEMBER 2018
COVER PHOTOGRAPH BY
INSIDE THIS MONTH SIMON HOWARD
8
Build shoulders worthy of the Governator with this
6 NICK ORTON rotational shoulder blaster
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
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk
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
service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of FLEX or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any
exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be
accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every efort to ensure that the advertising contained in FLEX is derived from respectable sources. It does not,
however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product
containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications, LLC, a subsidiary of American Media, Inc and its ailiates: BodyPower Publishing Ltd,
do not accept liability for the efects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances
speciic to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work efectively outside speciic dosage ranges and may potentially
cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or efective for everybody.
Copyright © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc.
All rights reserved. Reprinted with permission. ‘FLEX’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc.
and may not be used or reproduced without the permission of Weider Publications, LLC.
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
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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Tuesday - Push
Wednesday - Rest
Friday - Pull
Saturday - Hams/glutes
Sunday - Rest
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
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.
Instagram: @kevinlevrone
INDONY JEAN
BAPTISTE
BIRTH DATE:
31st March, 1990
HEIGHT: 5'7"
WEIGHT:
94kg (contest);
111kg (off-season)
RESIDENCE:
Amityville, New York
TWITTER:
@jb033190
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:
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.
By JOE WUEBBEN
P h o to g r a p h s by I A N S PA N IER
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
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.
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.
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.
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.
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
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.
Rope 3 12
Pushdown
Superset with
Alternating 3 10
Dumbbell Curl
Machine Dip 3 To
Superset with failure
Hammer Curl 3 8
DAY 3
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
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.”
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-
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T
hat second you saw your
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!
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 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!
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
METHOD
PREPARATION TIME: 5 minutes Cooking time: 5 minutes
16 g 13 g
CARBS FAT
THE MACROS
189 25 g
CALORIES PROTEIN
9g 6g
CARBS FAT
THE MACROS
386 18 g
CALORIES PROTEIN
68 g 3g
CARBS FAT
INGREDIENTS
Serves 2
2 medium sized chicken breasts
(approx 80-100g each)
SALAD SUGGESTION
Baby leaf salad
Diced cucumber
Spicy sweetfire baby beetroot
THE MACROS
277 26 g
CALORIES PROTEIN
34 g 4g
CARBS FAT
THE MACROS
161 20 g
CALORIES PROTEIN
11 g 4g
CARBS FAT
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
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
Carbohydrates – 65 gms
Fat – 2 gms
Protein – 53 gms
Fibre – 7 gms
Sodium – 1130 mg
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.
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
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
‘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
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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
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
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.
“Juicing” refers to
using injectable
■ HOW IT’S DOSED: 300 to steroids.
400mg per week.
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.
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
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with sport band
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
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
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.
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
Reverse 3 10
Barbell Curl
Wrist Curl 3 15
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.
3 x warm up sets of
20 REPS
2 x working sets of
12 REPS
(3 second slow negatives)
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
4 x 15 of each
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
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
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.
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
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
THURSDAY - SHOULDERS
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
Most Muscular
A standard bodybuilding pose in which competitors
show the judges how muscular, vascular and full
their physique is.
FLAT BENCH:
5 sets of 3 reps
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.”
P H O T O C R E D I T : S I M O N H O WA R D
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