Q & A WITH IFBB British Pro James Llewellin

[mesomorph]

Originally Posted by amin mansour

Hello james..

u look amazing bud.. i got few questions for you.. i have a lack in my arm compared to my upper body.. also here is another one.. i would like to bulk.. and in the same time i wanna lose the fat in my belly wht would u advice with?.. wht's the product u think i should go with while i am bulking and how often should i take them?.. also.. would be too much if i ask u to send me a diet plan tht i can follow to bulk.. i am a student.. so i can cook weekends or so.. and during the week i have to eat out.. any favorite restaurant that u think they make healthy meals ? .. i am looking forward to read ur answers.. and thanks in advance

Ok, a lot of questions!!!!!

Losing bodyfat whilst bulking is not impossible but it is very hard. Decide what you wish to do; bulk or cut and then stick with it.

By products I guess you mean supplements. Stick to the basics; whey, glutamine, creatine, BCAA's, multi vits/mins etc.

My favourite restaurant is Nandos but I am not sure if they have one in the U.S. They do chicken and its the bomb!!

J

[mesomorph]

Originally Posted by STRENGTH-TRAINING

hi james
how much creatine do you recommend, i have 10g per day at 103kg, do you take it year round, and do you think the cheap creatines you have to mix in boiling water are lower quality than the top brands like AST, dymatize and EAS. i get better results from monohydrate, and ethyl ester seems to be ineffective for my body. do you find the same.
thanks brother.

I find 10g of creatine post workout ample for myself so for you I would say its fine.

I agree, I get nothing from CEE but I do like and have used CM in the past.

Why mix in boling water. Creatine is pretty insoluble anyway, just mix it in your shake post training.

J

[STRENGTH-TRAINING]

thanks James
i tried nutrisport creatine and it actually says mix it in boiling water. and a creatine from bulk powders.com, then tried a CEE supp, now am using micronized creatine M, which seems very good.
thanks again

thanks

Originally Posted by mesomorph

I find 10g of creatine post workout ample for myself so for you I would say its fine.

I agree, I get nothing from CEE but I do like and have used CM in the past.

Why mix in boling water. Creatine is pretty insoluble anyway, just mix it in your shake post training.

J

[mishag]

Hi James, Im 21 years old 6'0 around 180pds at 10%bf currently, was at one point 220 pounds durin my bulk. So far Trained for only a year
my soon to be diet going back into offseason is:

Morning 8am:250 grams of eggwhites with 60 grams of oatmeal and 15 grams of Natural Peanut Butter= 44g pro/46 carbs/14g fat

1030-11am: 8-10oz chicken breast with 30grams of oatmeal and 15 grams of NPB= 72g pro/26g carbs/ 14g fat

1;30-2 pm: 8-10oz chicken breast with 30grams of oatmeal and 15 grams of NPB=72g pro/26g carbs/ 14g fat

4;30: 8-10oz chicken breast with 30 grams of oatmeal and 15 grams of NPB= 72g pro/26 g carbs/ 14 g fat

500-workout 2scoops of NO Synthesize: 5gr glutamine= 40g pro/0 carbs/0gr fats

630-700pm: ON 2-1-1 whey with 10 of glutamine= 34g pro/70 g carbs/1gram fat

730pm: 8-10oz chicken breast with 15 g of NPB= 68g pro/6 g of carbs/14g fat

10:30pm: 8-10oz chicken breast with 15 g of NPB=68 g pro/6 grams of carbs/14 g fat

totals= 470 g of pro/ 206 g of carbs/85 g of fats = 3982 calories maybe more

everything is included from all foods so extra 47 grams of fats from foods equals to 132 grams

supps:
NO synthesize(2 scoops)
5grams pre 10 post grams glutamine
2-1-1 ratio
Salmon oil and flax seed oil 10 grams total throughout the day which equals to now 142 grams of fats

My emphasize is on pro and fats since I can go on low carbs np and im also sensitive to carbs, and I think diet is easir if ur used to not eating lots of carbs.

My questions is are there things I need to change in terms of pro/carbs/fats to improve my diet and make it an easier to transition to contest prep? Also Im goin to be cycle my carbs eatin regular 200 grams than two low carb days of 75g than one high day of 400grams of carbs, what I want to know how do I manipulate my fats becuase im pretty new into this and when I tried to diet I feel that my carbs have gone low as 100grams but i increased my fats and its all natural peanut butter, pretty much im lost how to properly diet down say 20 weeks start the prep out and the last seven days also is where I need the most help, also I feel that im very carb sensitive so I want to manipulate pro and fats, pretty much I need some guidance, I work really hard but I feel to skattered. Please Help.

Thank You for reading all that
mike

[Cereal Killer]

Hi James.
Hope you're in the best of health!
I am following your offseason diet and made some great gains.I would like to ask you a question. Is the weight of protein like fish or chicken you listed is calculated as raw or cooked?Thanks.

[STRENGTH-TRAINING]

unbelievable job with daz ball, nearly 20 lbs of muscle in 5 months, right now im having 7 meals per day, including shakes, i have 6 whole eggs as a meal, could add another 6 egg meal to make it 8 meals, i must gain muscle.

[mesomorph]

I will now be back answering questions. I have had a hectic few months prepping 11 guys for the UK Nationals, so I apologise for not being on here as much as I would have liked.

My own prep has now started for 2010 and I will soon be looking through the new schedule of events to see which shows I am going to hit.

My plan is to hit a few of the early shows and then look to do a couple of the later ones too. The schedule has added in a few more shows this year so it may be possible to do consecutive weekends on a few of them which will cut down travelling time and time dieting through the year.

I am sitting now at aroind 214lbs and my strength is good and I am feeling well. My plan is to get to around 220 before slowly tightening up before the diet starts in early 2010.

I cant wait do do my first pro show and hopefully bring in my best package to date. That's all I can do and let the judges decide what's what.

God bless

J

[mesomorph]

Originally Posted by mishag

Hi James, Im 21 years old 6'0 around 180pds at 10%bf currently, was at one point 220 pounds durin my bulk. So far Trained for only a year
my soon to be diet going back into offseason is:

Morning 8am:250 grams of eggwhites with 60 grams of oatmeal and 15 grams of Natural Peanut Butter= 44g pro/46 carbs/14g fat

1030-11am: 8-10oz chicken breast with 30grams of oatmeal and 15 grams of NPB= 72g pro/26g carbs/ 14g fat

1;30-2 pm: 8-10oz chicken breast with 30grams of oatmeal and 15 grams of NPB=72g pro/26g carbs/ 14g fat

4;30: 8-10oz chicken breast with 30 grams of oatmeal and 15 grams of NPB= 72g pro/26 g carbs/ 14 g fat

500-workout 2scoops of NO Synthesize: 5gr glutamine= 40g pro/0 carbs/0gr fats

630-700pm: ON 2-1-1 whey with 10 of glutamine= 34g pro/70 g carbs/1gram fat

730pm: 8-10oz chicken breast with 15 g of NPB= 68g pro/6 g of carbs/14g fat

10:30pm: 8-10oz chicken breast with 15 g of NPB=68 g pro/6 grams of carbs/14 g fat

totals= 470 g of pro/ 206 g of carbs/85 g of fats = 3982 calories maybe more

everything is included from all foods so extra 47 grams of fats from foods equals to 132 grams

supps:
NO synthesize(2 scoops)
5grams pre 10 post grams glutamine
2-1-1 ratio
Salmon oil and flax seed oil 10 grams total throughout the day which equals to now 142 grams of fats

My emphasize is on pro and fats since I can go on low carbs np and im also sensitive to carbs, and I think diet is easir if ur used to not eating lots of carbs.

My questions is are there things I need to change in terms of pro/carbs/fats to improve my diet and make it an easier to transition to contest prep? Also Im goin to be cycle my carbs eatin regular 200 grams than two low carb days of 75g than one high day of 400grams of carbs, what I want to know how do I manipulate my fats becuase im pretty new into this and when I tried to diet I feel that my carbs have gone low as 100grams but i increased my fats and its all natural peanut butter, pretty much im lost how to properly diet down say 20 weeks start the prep out and the last seven days also is where I need the most help, also I feel that im very carb sensitive so I want to manipulate pro and fats, pretty much I need some guidance, I work really hard but I feel to skattered. Please Help.

Thank You for reading all that
mike

Hi Mike,

Firstly I'm an advocate of a balanced diet for both bulking and cutting and using cardio as the manipulator as far as metabolism and fat burning.

Your protein is WAY too high at nearly 500g. That should be around 280-300 max.

You also need to mix up your protein/carb and fat sources a little more. I have fruit, bread, rice, oats, potato, chicken, steak, fish, eggs, whey, nuts, olive oil, fish oils etc.

You need variety. You are only carb sensitive if you are diabetic. What you are is carb PHOBIC.

Try a diet that is more balanced with around 40:40:20 ratio of protein/carbs/fats and then just manipulate with cardio.

Sorry I haven't been more help, I just dont advocate your type of diet. I like balance.

J

[mesomorph]

Originally Posted by Cereal Killer

Hi James.
Hope you're in the best of health!
I am following your offseason diet and made some great gains.I would like to ask you a question. Is the weight of protein like fish or chicken you listed is calculated as raw or cooked?Thanks.

Thanks bro. I am feeling good, very good.

Glad it all went to plan. All my weights in all of my diets are uncooked, raw or dry weights.

J

[mesomorph]

Originally Posted by STRENGTH-TRAINING

unbelievable job with daz ball, nearly 20 lbs of muscle in 5 months, right now im having 7 meals per day, including shakes, i have 6 whole eggs as a meal, could add another 6 egg meal to make it 8 meals, i must gain muscle.

Just make sure you dont have any cholesterol issues. If you do then swap to Omega eggs as they are more 'heart healthy'

Best of luck

J

[erno]

Hi james,
Couple of questions regarding loading.
1. with those 1000gr of carbs how much prot en fat you take in a day?
2. in how many meals you spread those 1000gr carbs?
3. if the comp starts at 11 am when do you cut your water and sodium?
4. if the comp starts at 11am what would you eat that they and when?

Thanx

[Phat-Muscle]

James, Glad your on the forum, Growing up in Dorset I am of course a fan of you and Flex both. Looking forward to seeing you on stages in Florida now that I live here. Best of luck to you.

[mesomorph]

Originally Posted by erno

Hi james,
Couple of questions regarding loading.
1. with those 1000gr of carbs how much prot en fat you take in a day?
2. in how many meals you spread those 1000gr carbs?
3. if the comp starts at 11 am when do you cut your water and sodium?
4. if the comp starts at 11am what would you eat that they and when?

Thanx

20g of protein with each meal (so around 200g)
No Fats
9-10 meals daily
I cut water around 18 hours before show (so around 5-6pm)
I would eat some dry carbs like honey mixed with oats, banana, fried potatoes and eggs (including yolks) for the fats.
Eat when you are hungry but back off around 2-3 hours before going on stage.

Hope this helps

J

[mesomorph]

Originally Posted by Phat-Muscle

James, Glad your on the forum, Growing up in Dorset I am of course a fan of you and Flex both. Looking forward to seeing you on stages in Florida now that I live here. Best of luck to you.

Hey, thanks for the support. We will all be Stateside flying the UK flag next year, just got to decide which ones I am doing!

J

[erno]

Thanx james surtenly does. And when do you you cut sodium if the comp is 11 am? thanx

[mesomorph]

Originally Posted by erno

Thanx james surtenly does. And when do you you cut sodium if the comp is 11 am? thanx

I cut sodium around 36 to 48 hours before going on stage, up to then I tank it down right through my diets!

J

[d92ude]

Hi James,
Can't wait to see you hit America in 2010 with a bang! and show them how the Brits do it! ...I am a 17 year old bodybuilder from Leicester and I train with your mate Richard at Hotbodies Gym. Just wanted your expert *reknown* nutritional advice that has helped all the UK BB's under your wing. I have been training for 2 years and I am currently in an Off-Season (Bulking) Phase and have no intention of competing until I am 20 when I have built a solid foundation for the Juniors. I am on a clean 3500cals diet and I am taking Real-Mass from Gaspari as my PWO Protein&Carbs source (50g Protein, 78g Carbs, 650cals) but I have started noticing the dreaded 'love handles' as I am not doing/never have done cardio. My three questions are:

-Should I continue bulking and ignore the love handles and not do cardio until my Pre-Contest Phase in 2-3 years?
-Should I do cardio, and if so how much, and when? (morning/pre-post workout)
- Does taking a weight gainer PWO (Real Mass) contradict me doing cardio?

Sorry for all these questions!! .. but i'm really stuck.

Your Professional advice on these matters is really appreciated ... I am a big fan of yours mate. Thanks. All the best.

P.S. Drop down to Hotbodies Gym some time soon if you can mate ... the Inspiration is needed!!

[mesomorph]

Originally Posted by d92ude

Hi James,
Can't wait to see you hit America in 2010 with a bang! and show them how the Brits do it! ...I am a 17 year old bodybuilder from Leicester and I train with your mate Richard at Hotbodies Gym. Just wanted your expert *reknown* nutritional advice that has helped all the UK BB's under your wing. I have been training for 2 years and I am currently in an Off-Season (Bulking) Phase and have no intention of competing until I am 20 when I have built a solid foundation for the Juniors. I am on a clean 3500cals diet and I am taking Real-Mass from Gaspari as my PWO Protein&Carbs source (50g Protein, 78g Carbs, 650cals) but I have started noticing the dreaded 'love handles' as I am not doing/never have done cardio. My three questions are:

-Should I continue bulking and ignore the love handles and not do cardio until my Pre-Contest Phase in 2-3 years?
-Should I do cardio, and if so how much, and when? (morning/pre-post workout)
- Does taking a weight gainer PWO (Real Mass) contradict me doing cardio?

Sorry for all these questions!! .. but i'm really stuck.

Your Professional advice on these matters is really appreciated ... I am a big fan of yours mate. Thanks. All the best.

P.S. Drop down to Hotbodies Gym some time soon if you can mate ... the Inspiration is needed!!

OK firstly I need to know how much you weigh.

You should add in some cardio to your routine anyway off season. Not only to keep your BF levels in check but also keep your cardio vascular system healthy.
If you have a super fast metabolism then I may shy away from off season cardio.
If you have have 'love handles' you are too fat IMO. However most guys will hold some body fat around the lower and outer back (around the kidneys). You should be able to see you abs and the outline of your obliques as well as some definition in your quads. If you cant then you are probably holding a little too much.

Remember though that you are still young and you body will/should be nice a responsive and your metabolism healthy. Just eat clean foods with ample healthy fats and do some cardio (around 20-30 mins) 3-4 times a week either pre meal 1 or PWO.

I would also knock your post workout carbs down a little. I weigh around 215lb and I have around 55-60g of carbs PWO. You might think you need that many carbs but you probably dont.

I would stick to isolate PWO along with some WMS/Vitargo rather than a mass gainer.

Hope this helps you and best of luck!!

J

[d92ude]

Originally Posted by mesomorph

OK firstly I need to know how much you weigh.

You should add in some cardio to your routine anyway off season. Not only to keep your BF levels in check but also keep your cardio vascular system healthy.
If you have a super fast metabolism then I may shy away from off season cardio.
If you have have 'love handles' you are too fat IMO. However most guys will hold some body fat around the lower and outer back (around the kidneys). You should be able to see you abs and the outline of your obliques as well as some definition in your quads. If you cant then you are probably holding a little too much.

Remember though that you are still young and you body will/should be nice a responsive and your metabolism healthy. Just eat clean foods with ample healthy fats and do some cardio (around 20-30 mins) 3-4 times a week either pre meal 1 or PWO.

I would also knock your post workout carbs down a little. I weigh around 215lb and I have around 55-60g of carbs PWO. You might think you need that many carbs but you probably dont.

I would stick to isolate PWO along with some WMS/Vitargo rather than a mass gainer.

Hope this helps you and best of luck!!

J

Thanks for the helpful advice James, just to let you know my current weight is 173lb (73.5kg) and I am 5"4. Hope your prep for this year is off to a good start.

[mesomorph]

I have now decided on my first show and my pro debut. It will be the Europa show in mid April in Orlando, FL.

It means my diet starts on 2nd Jan so at least I have xmas and the new year before the really hard graft starts.

I will be logging my preparations on here as well as on uk-muscle, the link is here:-

http://www.uk-muscle.co.uk/shows-pro...llewellin.html

I will also be adding pics to this thread in a couple of weeks (at the end of my off season) and then every 1-2 weeks once the diet starts in Jan 2010.

J

[cruisermike]

Great to hear James- I'll look forward to following your progress!