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The highlight of your bodybuilding career so far?
My Highlight would have been this year’s NABBA WFF nationals where I placed second, that was a proud moment. The nationals was special as it was my wife’s and I first show together. I also had my two training partners competing in the same show and we all brought home either 1st or 2nd place so was a cool day to spend with everyone. Following this I was very proud to become part of the Cytosport/ muscle milk team as one of their sponsored athletes, and also Evolve spray tanning came on board to also sponsor me. Both have been a big highlight so far, I’m very grateful.
  
Pretty Posers of the Flex Fitness Team
When’s your next contest (s)?
I am aiming for the NABBA WFF Pan Pacific’s August 11 2012
You’re now in the offseason, how many calories do you need to eat each day so you can build muscle?
Well I am doing something different this year around. I am eating 8000 calories daily. This is a lot more then I have previously. It consists of 8 1000 calorie meals. I am Lucky I have sponsorship with cytosport/muscle milk so that helps with the supplement side of things, I love their products and so far I’m the biggest I have been in an off season.
Breakfast: 6 whole eggs, 4 thick grain toast with 2 tablespoons natural peanut butter.
Meal 2: 250g lean beef mince, 200g white rice 2 table spoons olive oil
Meal 3: shake, 100g oats 3 table spoons olive oil a banana 2 scoop cytosport compete whey protein
Meal 4: same as meal 2
Meal 5(pre workout meal) same shake as meal 3 but with raisins
Pre workout- 2 scoops Cytosport pre workout formula MONSTERPUMP, 2 scoops Cytosport MONSTERAMINO, + 5g cytosport creatine monohydrate.
Meal 6: Post workout shake
3 scoops carb formula Cytosport MONSTERMAIZE (120g carbohydrates) +1 scoop MONSTERAMINO + 5g creatine monohydrate. 10 minutes later a banana 2 scoop cyctosport compete whey protein
Meal 7: 250g chicken, 300g white rice OR 2 jumbo wraps+ 2 table spoons olive oil
Meal 8: shake, 100g oats 3 table spoons olive oil a banana 2 scoop cytosport compete whey protein
Vitamins daily, 1 x multivitamin, 4 grams fish oils. Water 4-5 liters daily.
This diet is specific to my needs so I don’t recommend anyone following this, I have very fast metabolism and also an active job and have worked my way up to eating like this.
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Do you find it hard to eat so much and how do you make yourself (if you do force yourself)?
I do find it really hard to eat like this, for the last 2 years I ate on an offseason diet I just allowed myself some treats if I wanted them. On this amount of calories I don’t ever feel hungry and never really feel like “treat” food as I’m always full!
left: Jake's breakfast of 6 whole eggs, 4 grain toast, 2 table spoons of peanut butter. 4 fishoils and a multi + 500 ml of water
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When I struggle to get a meal down I sometimes stop, walk around do something for 5-10 minutes then come back to it and I can usually finish it. It’s not really the size of the meals that are big just the frequency, even waking up for breakfast I’m still feeling like I’m not hungry! But I have a goal that keeps me motivated to do what I have to do.
Wouldn’t it be easier to just go and eat junk food to get the calories you need?
Although I’m focusing on 8000 calories it’s also quality calories. All the fat I’m taking in is good fats, not harmful saturated fats found in fast food. Also protein and quality carbohydrates are important for muscle growth. You don’t get that from fast food. Also fast food makes you tired due to the highly processed natural of the carbs and high fat content.
I couldn’t do my job or train the way I needed to if I was fueling my body with food that’s slowing me down making me tired! I always try and tell my clients if you’re craving a burger and fries in the offseason make it yourself with quality ingredients, premium mince, whole grain bun and some potato or kumara baked as chips. You can make most meals fit you calorie requirements if you spend abit of effort in the kitchen.
How important are supplements in your mass building plan and what do you take? Do you think some people rely on them too much rather than focusing on food.
Supplements are exactly that, to supplement your diet. Food is defiantly the best thing you can put in your body but in my current regime to get 8000 cals daily I use a lot more supplements then I have in the past! If you’re going to use a supplement use quality products and make sure you still are eating as much whole foods as possible.
| Currently I am on the full Cytosport/ Muscle Milk range and am loving it. I’m at my heaviest weight while still fairly lean so it’s working. For most people a protein powder is really the only supplement you “need”. I do find benefit if your eating is perfect adding in a pre workout like monsterpump and aminos like monster amino and if you’re looking to add more weight a post workout carb drink like monstermaize. |
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What is your approach to mass building in the offseason?
In the off season I will periodize my training into a period of volume workouts (2-3 months) and another of low volume HIT workouts (2-3 months).
Currently I’m doing volume and it looks like this.
Mon: Chest/calves 5 exercises 5 sets 8-12 reps (calves just 1 exercise 5 sets)
Tues: Back/abs 5 exercises 5 sets 8-12 reps (abs just 1 exercise 5 sets)
Wed: REST
Thurs: Legs (quads hams gluts) 5 exercises 5 sets 8-20 reps
Fri: Shoulders/traps/calves 5 exercises 5 sets 8-12 reps (calves just 1 exercise 5 sets)
Sat: REST
Sun: Arms/abs 4 bi 4 tri exercises 5 sets 8-12 reps (calves just 1 exercise 5 sets)
I do foam roller and stretching rehab/prehab work on my legs each workout for 5-10 minutes. This is to help my knees as I have tendonitis but also prevent any further injuries. Also I release tightness in my lower back I really do recommend it to anyone working through knee or back pain!
What is your 1RM in Squat, Leg Press, Bench Press, Dumbbell Shoulder Press.
Squat: 200kg full depth
Bench: 185kg touch to the chest
D/B shoulder press: hmm we have 100lb dumbbells at Flex and do them for reps so not sure about 1RM. 130kg for barbell press 1RM though.
Deadlift: 250kg
Not really a 1RM guy stick to my bodybuilding 8-12 reps and try to get stronger in that rep range, but is always fun every now and then.
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Any particular body part you’ll be giving more attention in the off season? And how will you plan to do to improve them?
I want to improve everything! But this offseason is back thickness so more heavy rows. Calves, but due to being 6’2 I think it’s going to take a while to fill out! And abs, I have small flat abs so trying to build them up to pop a bit more.
Do you have a training partner and how important are they to helping you with keeping focused in the gym and throughout the offseason?
I have 2 training partners, Elliot Grant who is only 23and a big 114kg offseason so he’s a guy to watch coming up. We train almost every session together and have for the last 18 months. He’s a great training partner, never misses a session which is important to me and trains hard just like me, and we push each other which is a really important thing.
The other is Hamish 'Quadzilla' Coulter. He placed 1st in the open men class 3 at the NABBA WFF nationals and will be a Mr. NZ sometime soon! He trains with Elliot and I a couple of times a week when his work schedule fits and is great to train with, freaky strong and makes you want to move some weight! Also Stacy and I fit in a few sessions together a month and pre comp do our cardio together so it’s nice to spend time doing that too.
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