question and answer with James Llewellin - UK-Muscle Body Building Community

**Jimmy** · 26-08-2005, 07:47 PM

Ok guys and girls

We are very lucky to have another top class bodybuilder on board at uk muscle!

James Llewellin aka Super cell has agreed to answer all your questions regarding the sport.

James finnished 3rd last year at the EFBB finals in the middle weights (u80kg)

Other contest History
2003 NABBA SE 1st Timers- 1st Place
2003 NABBA Novice Britain Finals- 1st Place
2003 EFBB Stars of Tomorrow Intermediates- 1st Place
2004 Gravesend Classic Under 200lbs- 1st Place and Overall
2004 EFBB East of England Mens U80kgs- 1st Place
2004 EFBB British Grand Prix (ameteur)- 7th Place
2004 EFBB Stars of Tomorrow Mens U80kgs- 1st Place and Overall

Lets keep it clean and sensible folks

andy78139 · 26-08-2005, 08:27 PM

hi James,
Saw your pics, u looked in super condition, couldnt believe ur only 78kg!

Ive got a contest next week (saturday). Just wondered what ur last 7 days of contest prep looks like regarding food intake, especially carbs and fats.

Also, what tanning products do u recommend

Thanks

supercell · 26-08-2005, 10:01 PM

Hi,
It's an interesting question that everybody asks but very few do properly or if they do they have different levels of success. The last week is also tricky because it is where most of us have to manipulate water and sodium levels to leave us with that crisp, dry physique come show day.
I like to keep things fairly simple; remember anything too diverse will throw your body's homeostasis all over the place.
I normally do 3 days of decarb where I halve my carbs from the day before each of the 3 days and increase protein to compensate. At this point I am adding salt to my food. At the end of the weds I am depleted and looking forward to carbing up on thurs fri and sat. On the depletion days you should be drinking 8 litres of water per day and on the thurs as well. Then on the fri and sat I halve my water each day and cut it out completely on the sat eve at 6pm. From thurs as well I am alliminating all sodium and swapping over to turkey as my protein source.
My water from thurs is evian.
For carbing up use pots (baked) and eat 200g from waking to going to bed every 1.5 hours on the thurs then every 2 hours on the fri and every 2.5 hours on the sat until about 3pm. I then cut out all carbs until the pre judge on sun
Before going to bed the night before I have 200g of fillet steak and also first thing in the morning with a banana. Then I just eat dry turkey and a few bits of banana until pre judging.
Dont worry you are already carbed up at this stage any more carbs will not get into the muscles quickly enough and could spike insulin levels giving you a film of water

As far as tan I use pro tan for efbb as they get a little angry if you use dream tan.
Make sure you exfoliate well and shave at least 2 days before the show. I normally put on 6 coats showering off the first 2. I use either almond oil or muscle juice on top

For shows that allow dream tan use it its far less hassle

Hope this helps and good luck

James

supercell · 26-08-2005, 10:04 PM

sorry as far as fats I have in the past eaten 100g of walnuts on the morning of the show. It seems to help me with the vascularity.
And dont forget 2-4 niacin tabs 20 mins before you go on stage, it will make for great vascularity and a good pump!!

**Jimmy** · 26-08-2005, 10:17 PM

now this is what i am talking about!

real answers from real bodybuilders...

lets keep the questions rolling in....winger, robdog....i know you will have stuff to ask

We have a few here that are thinking of competing for the first time, lets hear from them

**robdog** · 26-08-2005, 11:21 PM

Hi James good to have you on board you look awsome mate.

Firstly in the off season what would you say you let your bodyfat go up to? Im thinking about competing possibly next year but want to do a sort of pre diet diet if you get me so i get in reasonable condition by the end of the year so when i do start a comp diet i wont have to loose to much. If i could use your off season bodyfat as a guide i have a target to reach.

Also ive already lost alot of weight but i have alot of loose skin everywhere especially the stomach is there anything you suggest to help tighten it up or any tricks for making it shrink? I know of the pile cream you can use which shrinks it for a while but in was wondering if there was anything else as im worried about it.

Finaly how much cardio do you do running up to a show and how do you incorperate it into your prep? Do you do a set amount from the start of your diet or increase as the diet goes on?

Thanks for your time mate and again good to see you here.

supercell · 27-08-2005, 12:09 AM

Hi mate,
My bodyweight doesn't fluctuate a great deal when off and on season. This year I got up to my heaviest ever which was about 14st 7lbs, but that was about 1 month after my last show so I had a lot of water floating around. Once I had got my carbs back in check and came off the juice I was down to just under 14st which I held well and was about 1 stone heavier from 12 months before.
I have never really had a proper off season, as you can see from my contest shcedule but this year I am only competing once so all my effort has gone into this one.
My body fat never goes above about 15% (i can always see my abs) I stert to feel lethargic at any more and I was always fairly lean in my years before bodybuilding.

A long slow diet is the best for loose skin, rebound diets are the worst and come contest you can look like one of those wrinkley dogs. Creams like thiomucase work to a degree but only on people with low bodyfat...its really a last min thing for that tight shredded look and it doesn't work for every one.

This year I have done NO cardio at all I've just cycled my carbs at 100-125g for 3 days and then 1 day at 450g. My body fat has gone from 14.2 to around 6.5% at the mo. With still 5 weeks to go I would hope not to step foot on a x trainer at all.
This isn't normal for me I'm just trying something a little different and with more muscle mass my metabolic rate has soared.
Always start low with cardio and work slowly up; you gotta keep the body guessing. Go in at the deep end and you got no-where to go.
For example:- start 16 weeks out with 15 mins after weights 3 x per week. Then up it to 4 x per week, then 5 and so on.
Then increase the time by 5 mins until you are doing 30- 40 mins after weights
Then bring some in before breakfast 3 x a week and so on. this way you should see gradual fat burning and no catabolism of hard earned tissue.

Good luck mate hope you step on stage next year, good progress so far

James

andy78139 · 27-08-2005, 12:52 AM

Thanks James, just what i was looking for!!!
I know everyone has their own method. Its funny u mentioned about the walnuts prior to pre judging, ive read alot about "fat loading", i may giv it a try, dependent upon how i look at the time.

Anyway, ive got my protan and dream tan so will experiment.
Thanks alot!

supercell · 27-08-2005, 08:37 AM

No prb mate and best of luck with the show, let us all know how you get on.
regards

James

Carnivore · 27-08-2005, 10:38 AM

ok ill step up, and ask what could be a controversial question to some, in regards to threads on pros and their gear use, could u give us a hint at what types of cycles you've done and what type of dosages & duration?
cheers

JohnO · 27-08-2005, 11:05 AM

Hi James

What sort of shape where you in before you started bodybuilding for a show and what made you decide to do it?

Do you think anybody can do it or do most fail because of lack of dedication and shock at the sacrifices you have to make to get there?

Great pics BTW

**robdog** · 27-08-2005, 11:40 AM

Quote:

Originally Posted by supercell

Hi mate,
My bodyweight doesn't fluctuate a great deal when off and on season. This year I got up to my heaviest ever which was about 14st 7lbs, but that was about 1 month after my last show so I had a lot of water floating around. Once I had got my carbs back in check and came off the juice I was down to just under 14st which I held well and was about 1 stone heavier from 12 months before.
I have never really had a proper off season, as you can see from my contest shcedule but this year I am only competing once so all my effort has gone into this one.
My body fat never goes above about 15% (i can always see my abs) I stert to feel lethargic at any more and I was always fairly lean in my years before bodybuilding.

A long slow diet is the best for loose skin, rebound diets are the worst and come contest you can look like one of those wrinkley dogs. Creams like thiomucase work to a degree but only on people with low bodyfat...its really a last min thing for that tight shredded look and it doesn't work for every one.

This year I have done NO cardio at all I've just cycled my carbs at 100-125g for 3 days and then 1 day at 450g. My body fat has gone from 14.2 to around 6.5% at the mo. With still 5 weeks to go I would hope not to step foot on a x trainer at all.
This isn't normal for me I'm just trying something a little different and with more muscle mass my metabolic rate has soared.
Always start low with cardio and work slowly up; you gotta keep the body guessing. Go in at the deep end and you got no-where to go.
For example:- start 16 weeks out with 15 mins after weights 3 x per week. Then up it to 4 x per week, then 5 and so on.
Then increase the time by 5 mins until you are doing 30- 40 mins after weights
Then bring some in before breakfast 3 x a week and so on. this way you should see gradual fat burning and no catabolism of hard earned tissue.

Good luck mate hope you step on stage next year, good progress so far

James

Thanks for that mate i appreciate your time.

supercell · 27-08-2005, 06:22 PM

Quote:

Originally Posted by Carnivore

ok ill step up, and ask what could be a controversial question to some, in regards to threads on pros and their gear use, could u give us a hint at what types of cycles you've done and what type of dosages & duration?
cheers

I was drug free up until about 3.5 years ago when I decided to compete.
I have done a few cycles in that time but have never really done the doses that some guys do.
For all of my shows so far all I have done is winstrol depot EOD and viromone EOD. To that I added 2 proviron a day and some ECA and clen for fat burning. In my last 4 shows I used 2ius of GH per day for 8 weeks prior.
This year I have cut out the GH and have added in some Tren Acetate and some Masteron at 8 weeks out, both I do EOD along with the winny and viromone.

I am also doing Arimidex EOD and in the last 10 days I will add in Halotestin and back off the other meds.
Even this isnt a great deal of gear compared to some guys in the middleweights. Genetically I am lucky in that a little juice goes along way mainly due to the fact that for the last 8 months I have NEVER missed a meal, that's how much you got to want it.
My diet is as religious as the pros, prob more so, but thats what you gotta do.

As far as slin and IGF1, I just wouldn't do it. Too many risks to me.
Even this year I have halved my fat burners compared to last year.

Off season I have never really taken the juice only this year, and I did 2 Testovirons a week and some winstrol tabs. Orals dont really agree with me as they kill my appetite and I pride myself on my great blood work every year, I dont want that changing.

James

supercell · 27-08-2005, 06:29 PM

Quote:

Originally Posted by JohnO

Hi James

What sort of shape where you in before you started bodybuilding for a show and what made you decide to do it?

Do you think anybody can do it or do most fail because of lack of dedication and shock at the sacrifices you have to make to get there?

Great pics BTW

I was very lean when I was at Uni ( about 9.5 stone) when I started everyone thought I was on winstrol. I used to do athletics for my country (Wales) and used to run competitively doing half marathons.

Persistance is everything and the only thing that got me competing was a comment a guy made (a friend actually) about 4 years ago. He said "you'll never make a bodybuilder, you haven't the right genetics" This is the same guy today who asks me for advice about diets and contest prep...it always makes me smile and I've never told him.

Most people dont have the drive to do what we do..or the inclination. The feeling burns inside and if you've got that then you can do anything and achieve greatness.
yes there are sacrifices we make but I am so lucky that I have a fantastic wife who truly believes in me and that's worth it's weight in gold!!

James

samurai69 · 27-08-2005, 08:13 PM

Quote:

Originally Posted by supercell

I was drug free up until about 3.5 years ago when I decided to compete.
I have done a few cycles in that time but have never really done the doses that some guys do.
For all of my shows so far all I have done is winstrol depot EOD and viromone EOD. To that I added 2 proviron a day and some ECA and clen for fat burning. In my last 4 shows I used 2ius of GH per day for 8 weeks prior.
This year I have cut out the GH and have added in some Tren Acetate and some Masteron at 8 weeks out, both I do EOD along with the winny and viromone.

I am also doing Arimidex EOD and in the last 10 days I will add in Halotestin and back off the other meds.
Even this isnt a great deal of gear compared to some guys in the middleweights. Genetically I am lucky in that a little juice goes along way mainly due to the fact that for the last 8 months I have NEVER missed a meal, that's how much you got to want it.
My diet is as religious as the pros, prob more so, but thats what you gotta do.

As far as slin and IGF1, I just wouldn't do it. Too many risks to me.
Even this year I have halved my fat burners compared to last year.

Off season I have never really taken the juice only this year, and I did 2 Testovirons a week and some winstrol tabs. Orals dont really agree with me as they kill my appetite and I pride myself on my great blood work every year, I dont want that changing.

James

After stating the above, would it be possible for you to post up a pic or two of when you were clean

26-08-2005, 10:01 PM	#3 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	Hi, It's an interesting question that everybody asks but very few do properly or if they do they have different levels of success. The last week is also tricky because it is where most of us have to manipulate water and sodium levels to leave us with that crisp, dry physique come show day. I like to keep things fairly simple; remember anything too diverse will throw your body's homeostasis all over the place. I normally do 3 days of decarb where I halve my carbs from the day before each of the 3 days and increase protein to compensate. At this point I am adding salt to my food. At the end of the weds I am depleted and looking forward to carbing up on thurs fri and sat. On the depletion days you should be drinking 8 litres of water per day and on the thurs as well. Then on the fri and sat I halve my water each day and cut it out completely on the sat eve at 6pm. From thurs as well I am alliminating all sodium and swapping over to turkey as my protein source. My water from thurs is evian. For carbing up use pots (baked) and eat 200g from waking to going to bed every 1.5 hours on the thurs then every 2 hours on the fri and every 2.5 hours on the sat until about 3pm. I then cut out all carbs until the pre judge on sun Before going to bed the night before I have 200g of fillet steak and also first thing in the morning with a banana. Then I just eat dry turkey and a few bits of banana until pre judging. Dont worry you are already carbed up at this stage any more carbs will not get into the muscles quickly enough and could spike insulin levels giving you a film of water As far as tan I use pro tan for efbb as they get a little angry if you use dream tan. Make sure you exfoliate well and shave at least 2 days before the show. I normally put on 6 coats showering off the first 2. I use either almond oil or muscle juice on top For shows that allow dream tan use it its far less hassle Hope this helps and good luck James __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin

26-08-2005, 10:04 PM	#4 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	sorry as far as fats I have in the past eaten 100g of walnuts on the morning of the show. It seems to help me with the vascularity. And dont forget 2-4 niacin tabs 20 mins before you go on stage, it will make for great vascularity and a good pump!! __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin

26-08-2005, 10:17 PM	#5 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	now this is what i am talking about! real answers from real bodybuilders... lets keep the questions rolling in....winger, robdog....i know you will have stuff to ask We have a few here that are thinking of competing for the first time, lets hear from them Last edited by Jimmy; 26-08-2005 at 10:20 PM.

27-08-2005, 12:09 AM	#7 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	Hi mate, My bodyweight doesn't fluctuate a great deal when off and on season. This year I got up to my heaviest ever which was about 14st 7lbs, but that was about 1 month after my last show so I had a lot of water floating around. Once I had got my carbs back in check and came off the juice I was down to just under 14st which I held well and was about 1 stone heavier from 12 months before. I have never really had a proper off season, as you can see from my contest shcedule but this year I am only competing once so all my effort has gone into this one. My body fat never goes above about 15% (i can always see my abs) I stert to feel lethargic at any more and I was always fairly lean in my years before bodybuilding. A long slow diet is the best for loose skin, rebound diets are the worst and come contest you can look like one of those wrinkley dogs. Creams like thiomucase work to a degree but only on people with low bodyfat...its really a last min thing for that tight shredded look and it doesn't work for every one. This year I have done NO cardio at all I've just cycled my carbs at 100-125g for 3 days and then 1 day at 450g. My body fat has gone from 14.2 to around 6.5% at the mo. With still 5 weeks to go I would hope not to step foot on a x trainer at all. This isn't normal for me I'm just trying something a little different and with more muscle mass my metabolic rate has soared. Always start low with cardio and work slowly up; you gotta keep the body guessing. Go in at the deep end and you got no-where to go. For example:- start 16 weeks out with 15 mins after weights 3 x per week. Then up it to 4 x per week, then 5 and so on. Then increase the time by 5 mins until you are doing 30- 40 mins after weights Then bring some in before breakfast 3 x a week and so on. this way you should see gradual fat burning and no catabolism of hard earned tissue. Good luck mate hope you step on stage next year, good progress so far James __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin Last edited by supercell; 27-08-2005 at 12:17 AM.

27-08-2005, 08:37 AM	#9 (permalink)
supercell IFBB Pro Join Date: Aug 2005 Location: Kent Posts: 1,444	No prb mate and best of luck with the show, let us all know how you get on. regards James __________________ www.myprotein.co.uk ~ Exclusive nutritional sponsors www.jamesllewellin.com ~ The official home IFBB Pro James Llewellin

26-08-2005, 08:27 PM	#2 (permalink)
andy78139 Newbie Trainer Join Date: Oct 2004 Location: plymouth Posts: 34	hi James, Saw your pics, u looked in super condition, couldnt believe ur only 78kg! Ive got a contest next week (saturday). Just wondered what ur last 7 days of contest prep looks like regarding food intake, especially carbs and fats. Also, what tanning products do u recommend Thanks

26-08-2005, 11:21 PM	#6 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,813	Hi James good to have you on board you look awsome mate. Firstly in the off season what would you say you let your bodyfat go up to? Im thinking about competing possibly next year but want to do a sort of pre diet diet if you get me so i get in reasonable condition by the end of the year so when i do start a comp diet i wont have to loose to much. If i could use your off season bodyfat as a guide i have a target to reach. Also ive already lost alot of weight but i have alot of loose skin everywhere especially the stomach is there anything you suggest to help tighten it up or any tricks for making it shrink? I know of the pile cream you can use which shrinks it for a while but in was wondering if there was anything else as im worried about it. Finaly how much cardio do you do running up to a show and how do you incorperate it into your prep? Do you do a set amount from the start of your diet or increase as the diet goes on? Thanks for your time mate and again good to see you here.

27-08-2005, 12:52 AM	#8 (permalink)
andy78139 Newbie Trainer Join Date: Oct 2004 Location: plymouth Posts: 34	Thanks James, just what i was looking for!!! I know everyone has their own method. Its funny u mentioned about the walnuts prior to pre judging, ive read alot about "fat loading", i may giv it a try, dependent upon how i look at the time. Anyway, ive got my protan and dream tan so will experiment. Thanks alot!

27-08-2005, 10:38 AM	#10 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	ok ill step up, and ask what could be a controversial question to some, in regards to threads on pros and their gear use, could u give us a hint at what types of cycles you've done and what type of dosages & duration? cheers Last edited by Carnivore; 27-08-2005 at 10:58 AM. Reason: brain damage

27-08-2005, 11:05 AM	#11 (permalink)
JohnO Looking Freaky Join Date: May 2005 Posts: 601	Hi James What sort of shape where you in before you started bodybuilding for a show and what made you decide to do it? Do you think anybody can do it or do most fail because of lack of dedication and shock at the sacrifices you have to make to get there? Great pics BTW