Growing Hunk; Jake Campus, January 2012

Contest Weight: 92kg (2011 season)   stage weight for 2012 100kg+            

Off Season Weight: 113kg (current) aim 120kg by March 2012
 

Why did you take up bodybuilding and at what age? 

After Competitive boxing for 3 years I had 2 bad injuries within a short period of time (ankle reconstruction and plate put in my right hand) both due to boxing. Was told by my physio if I wish to continue I would need the plate in my hand out (18 months wait) so I decided to put some size back on after losing a lot of weight due to these injuries. I spent 2 years gaining size when someone suggested I try a bodybuilding show.  I was 23 years old and never looked back.

Did you have a male physique that inspired you as a physique you’d like to achieve?

I like the physiques of the 70,s, Arnold and Serge Nubret.   This era I like Cedric McMillan, very classical look but still plenty of muscle and a small waist. That’s the look I hope to achieve.

What is your philosophy on bodybuilding the healthy way?

Bodybuilding is a life style for me. I enjoy being disciplined and dedicated to something I truly enjoy. I choose not to drink or smoke etc for that reason.  If your goal is to look awesome but have no regard for your health or the journey it takes to look like that you will be disappointed no matter how hard to try to get big. Eating lots of quality food, rest, training hard and consistency are the ingredients to a great physique; anything else is just a small part of the equation.

How many years have you been training? How many years have you been competing?

I’ve been involved in high level sport from a young age. Weight training specifically for bodybuilding has been 4 years, with the last 2 been really serious. I have done 7 shows. 3 as a novice getting my feet wet and 4 in the open men’s.

Achievements so far?

2010- 3^rd Novice over 80kg men’s Waikato IFBB

2011-2^nd NABBA/WFF Pan Pacific’s Open Men Class 1

2011-2^nd Proformance CNIs Open Men over 80kg 

2011-2^nd NABBA/WFF Nationals Open Men Class 1

2011-2^nd NABBA/WFF Nationals Couples Class  

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 1^st or 2^nd 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.

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.

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

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.

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)

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.

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 1^st 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.

How important is Stacy in your training life and helping you with achieving your goals

She’s important in all aspects of my life! But for my training life she supports me and motivates me and is my number one fan. It’s nice to have someone that truly believes in you. We are a team we help each other during contest prep and when we are tired so it’s really good. As for cooking my meals I still have to do all of that! But she does do lots of healthy baking and recipes which is always tasty.

What is your ultimate goal in bodybuilding i.e. can be about your physique or contest goals
I want to win the Mr. NZ title in the NABBA WFF federation and represent NZ in the universe competition. So far that’s what all my training is geared towards and hope to reach that goal in the next 4-5 years. 

What has bodybuilding taught you that you’d like to pass on to some of the young gun?!

A few important things.

Hard training + good clean diet + rest= RESULTS if you do it consistently and long enough you will get what you are capable of.  

The other is there are always going to be people who think what you are doing is weird or strange (the eating and discipline), and always going to be people who talk about you in negative ways. But who cares do what you love anyway! When you are achieving results they will wish they had the willpower to do what you’re doing.



January 2012