OK, enough of the basics, let's get into the nitty gritty and find out Simon's training and eating regime. And how he feels about his upcoming competition: the NABBA Worlds in Spain on 10 June.
Your achievements so far?
2006 - Selected to represent NZ at NABBA Worlds in Spain 2006
2006 - 1st place NABBA Auckland Championships, Open Mens Physique ( Nationals & World Qualifier)
2005 - Selected to represent at the NABBA Pro-Am Australasia Championships
2004 - 1st place NABBA Auckland Championships, Overall Winner
2004 - 2nd place NABBA North Harbour Championships , International Men ( National & Universe Qualifier )
2004 - 3rd place NABBA NZ National Championships , International Men
2004 - 8th place NABBA World Championships GREECE
2004 - 3rd place NABBA Auckland Championships, Open Mens Physique ( Nationals & World Qualifier )
2004 - 2nd place NABBA Auckland Championships Doubles Physique
2002 - 3rd place NABBA Manuwatu Regional Championships Novice Mens Physique
( Nationals Qualifier )
2002 - 4th place NABBA Bay of Plenty Championships Novice Mens Physique
What's the highlight of your sporting career?
The NABBA World Champs in Greece with a top ten placing ( 8th ) was more than I had expected to achieve after such a short time in that I had been competing
Think it was my 4th ever competition .. The impact of being around the bigger international guys changed
my vision and level of training permanently .
You've competed at the NABBA Worlds before, what was that experience like?
The experience was initially quite overwhelming and the European Bodybuilding culture was quite different and BIG to what I had experienced to that point in NZ. The most impacting aspect was how extreme some of the guys and girls were in every aspect of the sport - Lifestyle, Supplements, and even the Fashion !! --- Every edge they could attain against another competitor counted but not at the cost of friendship !
How did you cope with eating, travelling and competing oveseas?
Well in this sport I believe preparation is half the victory
and no more true than when you have to compete Internationally. From the minute you leave every meal needs to be ready and on hand for the two day trip across the World , So while everybody is
taking there laptops, Books, GameBoys etc on the plane You are performing a workout carrying two huge bags one with about 20litres of water including your distilled water because its to hard to find in Europe, and the other bag full of two days worth of
containered food plus extra just in case . Its one of the hardest tasks of International Competing and its real obvious when you seem
to be the only one eating every two hours the entire flight - but all part of the fun to me !
Its been 2 years since you competed, what areas of your physique have you been working on?
My weakest areas in 2004 were shoulders and getting good separation in my quads plus I really needed more overall mass to have better stage presence Nationally and Internationally
How I did it ?
well I needed to go back to basics with split routines for my weak body parts hitting Quads and Shoulders hard and heavy and then isolating and intense twice a week respectively
More protein and improved timing with carb loading also
played a huge part in overall mass gains and quicker muscle development for the year.
Do you have a training philosophy, and what is it?
I have found maximum load on one body-part a session once a week using split Working-Sets then Isolation-Sets the best for personal maximum growth and for two reasons..
My body-part has at least a full 5 days to recover allowing FULL recovery and growth from that session before I work it to death again. and.. I can hit much many more angles and really fuel the pump inside a 55 min high-intensity workout if it's a single muscle group rather than starting a new bodypart in a split routine on lower energy levels a already 50% fatigued body
Maximum Load + Maximum Recovery = Maximum Growth
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How long is your dieting phase and generally what is your typical daily eating plan 4 weeks before comp?
I diet for approx 8-10 weeks depending on my condition, I know it seems low but I rarely hold more than 10% bodyfat off-season and muscle retention is a key element for me and at its biggest risk during this phase.
My Pre-Contest Eating Plan 4th Week Out:
5am - Protein Shake / Water
7am - 1 cup Oats in Water, 100g Crushed pineapple, Protein Shake/Water
9am - 220g Tuna in Flaxseed oil , 1 cup Kumara
10.30am - Protein Shake / Water
12pm - 1 cup White Rice , 300g Lean Beef
2pm - Protein Shake / Water
3.30pm - 250g Chicken Breast , 1 cup Potato
5pm - Protein shake / Water
6pm - TRAINING / CARDIO
8.30pm - Protein Shake / Water
9.30pm - 10 egg whites , 2 cups Vegetables ( beans broccoli )
Supplements you live by during pre contest?
ECA's, L-carnitine , ZMAs , HMBs , Nitrix, Nos-Explode,
Animal pack - Enforced Minerals Vitamins Aminos.
What was your training Split for Auckland Champs
My 8 weeks out training split from the show was:
Monday
6pm - Back ( 40 min Heavy - 20 min Isolation ) Abs
7.20pm - Cardio 45min Treadmill
Tuesday
6pm - Shoulders ( 30min Heavy - 30 min Isolation ) Calves
7.20pm - Cardio 45min Bike
Wednesday
5am - Cardio 60min Walk
6pm - Posing Practice
Thursday
6pm - Chest ( 40 min Heavy - 20 min Isolation ) Abs
7.20pm - Cardio 45min Bike
Friday
6pm - Biceps/Triceps ( 50min Heavy ) Calves
7.10pm - Posing Practice
Saturday 11am - Quads / Hamstrings ( 60min Heavy - 20 min Hi-rep )
Sunday
7am - Cardio 60min Walk
6pm - Diet - Spike meal
How important is mental toughness in your pre contest plan?
My mind has been my asset and weapon in my training so far , I call it the '24 hour mind-set' it goes like this
Today is the day that counts , Like a race I don't concentrate on winning just running as hard as I can !! I mentally add better expectation into every new day and do everything I can to achieve that level by the end of it.
That is my goal and because its only 24 hours it seems so much more achievable in my mind making every day count towards a bigger plan !
Have you had a role model who's inspired you?
Internationally Jay Cutler has always been a favorite for his overall shape and attitude to the sport , He IS what its all about !!!
but on a more close to home level
my good friend and training mentor IFBB Pro Moe Mossawi has inspired and helped me achieve a new level of Bodybuilding
What was your favourite part about competing?
The end of the day knowing ive done my personal best and relaxing with my fellow friends over a good meal - talking up the next competition !
What advice/tips would you give to some of the young men starting out on their bodybuilding journey?
Only three tips and its from my own experience !!
.. if you want to be a Bodybuilder get advice from and start hanging around Bodybuilders, They've been there and done it all ! experience outweighs knowledge in this case.
.. Train with the weights not against the weights , its not all about what you can lift!
.. Consistency with Training and Nutrition !!! If I'm at the gym it's a good work-out day no matter what, Its when im not there and im supposed to be that's when I say I've had a bad work-out !
Simon's Worlds
At last we have some pics of Simon Kelly who competed at the NABBA Worlds
in June. Simon placed 7th but we think he's still on top of our list for hunkiness!!
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