My Diet – Weeks 1 – 4
Mar 27th
Over the next 13 weeks I will be going over my off-season diet and updating it every month to show you the quantity and quality of the food I’m eating, below is my current diet based on the first month of the off-season!
Meal 1 – 7.00 to 7.30am
10 grams of L-Leucine
40g of Platinum Hydrowhey
Meal 2 – 8am
5 grams of Creatine Monohydrate
2 scoops of Gaspari MyoFusion
150g of Oats soaked in Apple Juice
1 Yeo Valley Yogurt Natural
Meal 3 – 11am
250 grams of steak (rump) with vegetables
Meal 4 – 1.30pm
200 grams of chicken (breast)
5 grams of walnut oil
1 handful of Almonds
Meal 5 – 3.30pm
200 grams of chicken (breast)
5 grams of walnut oil
1 handful of Almonds
Meal 6 – 5.30pm
5 grams of Creatine Monohydrate
2 scoops of Gaspari MyoFusion
150g of Oats soaked in Apple Juice
INTRA-WORKOUT – 6.30pm
50 grams of ISO2 Complete Energy
30 grams of ISO2 Whey Isolate
10 grams of L-Leucine
1 scoop Gaspari SizeON Maximum Performance
POST-WORKOUT – 7.30pm
40 grams of Platinum Hydrowhey
10 grams of L-Leucine
Meal 7 – 8.30pm
200 grams of Chicken (breast)
200 grams of Sweet Potatoe
2 Pineapple Rings (canned)
Meal 8 – 10.30pm
150 grams of Steak (rump)
3 whole eggs (scrambled, fried or poached)
SLEEP!
James Llewellin 4 weeks out!
Mar 27th
Heres some shots of James 4 weeks out from his first Pro Show in Florida he will be competing at the ‘Europa Supershow’ on the 16th & 17th of May
THE Farr Man! Episode 01
Mar 13th
A couple clips of me training at the infamous Ministry of Muscle Gym in Kent! Also starring James L aka ‘The Bossman’ & Dale the male hooker smashing back!!!! Off-season mid December.
THE FARR MAN – Part 1
THE FARR MAN – Part 2
Big thanks to the guys at Ministry of Muscle TV & Creative Ecco!
Week 1 – Off Season
Mar 7th
Full Steam Ahead!
As of from 1st March 2010 i have started back in the gym and my training is now at 100% full steam ahead.
My goal this year is to compete at the UKBFF British finals which are on October 9th -10th.In order for me to stand any chance of placing well i need to add thickness and density to my frame from front to back so a lot of hard work is needed!!! I enjoyed my rest period from the gym and the occasional workouts i had,this gave me time to have a break and enjoy other things in life!(VODKA)
Now we are heading into spring and its all about business.My first week back in the gym has been tough with some serious soreness throughout my body.Over the next 3-4weeks i am focusing on heavy compound movements to increase strength.After this i will switch things up and go for a more high intensity workouts with shorter rest periods and higher rep schemes.Stay tuned for some training clips of 60 rep leg press sets!!!!!!!
Well done to everyone who is competing this year and good luck to you all,stay tuned for some regular updates through March and the rest of the year!
Gary
Body Power Expo 22nd May
Mar 6th
Jay Cutler will be attending
The expo is fast approaching and this is the premier event in the uk to meet and see some of the top athletes from around the world.This years event is featuring non- other than Jay Cutler 3 time Mr Olympia and 3 time Arnold Classic champion!Last year the event saw a good turn out over the two day event with people from all over the country traveling to the event.
The expo is a great place to catch up with some of the top pros and amateurs and catch up with who’s looking sharp for the coming season.
I will be heading down with the owners of MMA Apparel UK the fastest growing MMA Clothing & MMA Fight Gear store in Europe, they will be doing some general promotions at Body Power but have a huge stand at the Seni Show which will be on the weekend after Body Power at the London Excel Arena! Defiantly one to check out if you are a fan of MMA.
Arnold Classic my thoughts…
Mar 6th
Roelly Winklaar - Dark Horse!
It’s that time of year again the Arnold Classic is about to commence, they’ve made it bigger and better by now introducing MMA to the mix!
This year in the open mens division there looks to be a 4 way battle for the title.Dexter jackson, Phil heath,Kai Green and branch Warren are ALL favourites to take the title.There is no clear outright favorite. Dexter is gunning for his 4th title and personally i think he has this last one in him before he possibly has to hand over the mantle to Phil heath. It is set to be the the most fierce battle ever at the Arnold Classic!!!
A possible dark horse in the competition is debutant Roelly Winklaar who could well end up in 5th place or even higher,the sky is the limit for him in my eyes and a future winner is in the making.
In the Amateur event there are a select few guys competing from the uk, all the best to all the guys and girls hopefully with some good placings in the top 5 there will be pro cards available!lets hope Shaun Tavernier picks up a top placing and his pro card.This will then open up the mens lightheavy class at the this years british and give some other guys a chance!!!(ME)
The Basics of Nutrition – Protein, Carbs & Fats
Feb 16th
Looking to build muscle? Stay tuned for some in depth articles written in my own words explaining the doe’s and dont’s for muscle growth and repair…
New Supplement: BSN NO-Xplode NT Sticks
Feb 16th
BSN's new NO-Xplode NT Sticks!
Sports Nutrition UK have added BSN’s latest product to our ever growing online superstore it goes by the name of ‘NO-Xplode NT‘ it is a new and improved version of BSN’s well known NO-Xplode pre-workout nitric oxide formula, this time it comes in easy and convenient sticks and has supposedly been improved to provide a greater increase in pumps, energy & focus!
Many people who use NO-Xplode often double up the scoops due to the fact tolerance levels soon find taking 1 scoop not enough for any noticeable increase in performance BSN hope this new formula provides exactly what you need to ‘IGNITE’ your workout!
Gary will soon be sampling this product and writing a personal review so time will tell if BSN have upped the ante as many people are switching to Gaspari’s SuperPump 250!
Follow me from March 1st 2010
Feb 15th
This is when I will be starting my off-season training for the UKBFF British, after having a 10 week break!
This will give me roughly 20 weeks off-season preparation in which I aim to add some quality muscle to improve my physique, once this 20 weeks is up I will then commence a 14 week diet taking me up till the show.
I will be posting weekly updates including videos, photos, training , diet/nutrition and supplement journals so people can see my progress throughout my journey.
My starting weight will be roughly around 220lbs and will probably go upwards to around 230lbs (the aim will be to stay visibly lean and to not build up excess fat in key areas! such as upper & lower back and mid-section).
My 2008 Posing Routine *Pirate*
Feb 15th
I found an old video on youtube of my posing routine from 2008 British Finals, quality is poor but it’s worth adding it!
