James Llewellin – Complete Profile, Workout And Diet

James Llewellin is a retired professional bodybuilder from the United Kingdom. He competed in the IFBB Pro League’s 212 division and also showed his talent at NABBA as well. This is his complete profile, biography, workout routine, and diet.

James Llewellin (Bodybuilder)

Born: May 18, 1973
Birthplace: Lincoln, ENGLAND
Residence: Ystrad Mynach, Caerphilly, WALES
Nickname: Jay
Height: 5′ 4″ (163 cm)
Competition Weight: 190 lbs (86 kg)
Off-Season Weight: 210 lbs (96 kg)

James Llewellin Biography

Early Life

James Llewellin was born in Lincoln, England on May 18, 1973. He was an endurance athlete and participated in long-distance running as a kid. He was the Welsh 3-kilometer champion and could run half marathons in as little as 1 hour and 20 minutes. He was also involved in surfing and skating.

After leaving Exeter University in 1995 with a 2:1 BA (Honors), he ran a gym in Maidstone, a county town. Llewelin’s passion for weight training and bodybuilding was ignited during this time. He worked in the gym for four years and tried to pursue a career as an estate agent. However, Llewellin later joked that it was not an ideal career choice.

After seven years in the real estate business, James Llewellin could no longer resist the draw of the fitness and bodybuilding industry. However, there was a little hurdle. Llewellin had built a social life and had taken up drinking and smoking almost a pack of cigarettes every day!

He had to choose between his indulgence and a career in the fitness industry. He made the life-changing decision to quit smoking and drinking and fully dedicated himself to a career in the fitness industry. He never went back on the decision and only made progress in the years that followed.

Bodybuilding Career

James Llewellin was fascinated by bodybuilders like Franco Columbo, Lee Labrada, Shawn Ray, Flex Wheeler, Dorian Yates while growing up. He idolized these legendary men and looked up to them for motivation.

Intent on building a career in the fitness industry, the British bodybuilder trained for a couple of years after leaving a high-paying job, company-provided car, and new home.

One of Llewellin’s training partners told him that he did not have good genetics to become a bodybuilder. But rather than getting demotivated, the then 30-year-old pushed harder and made his stage debut within the next few months, winning the competition against 13 competitors.

“So many times I hear people say ‘if only…’ well I am proof that it can be done. You may endure a bit of hardship but by taking a step back I have taken leaps forward and am now doing something that I really am passionate about and getting up for work is no longer a drag but something I look forward to.”

Later that year, James Llewellin received an invitation to compete at the 2003 NABBA UK First Timers finals and walked away with a win. A week after that win Llewellin entered his first IFBB show (UKBFF) and won the Intermediate category which gave him an invite to the British Finals in 2004.

About halfway through 2004, the British bodybuilder decided that he would enter another qualifier so he could compete in the Men’s Middleweight category and not the Intermediates. He won the qualifier and then took the third spot in the Men’s Middleweight division at the British Championships.

In 2005, Llewellin came back after qualifying late in 2004 again as a Middleweight. He won again and this enabled him to compete in the 2005 British Finals. He took the Middleweight British title but missed out on the overall.

Llewellin walked away from the IFBB Pro League in 2006 and competed with WABBA where he won the British Title and the overall. He came fifth in the World Championships in the Short Class.

Success in the later years of career

In 2007 I decided I wanted to come back into the IFBB so had to requalify to compete at the finals. I again won my qualifier as a light heavy and then came runner-up to Flex Lewis in the Light heavyweight category at the British finals.

Llewellin’s career took a huge turn when he teamed up with Flex Lewis’s mentor, Neil Hill. Hill took the British bodybuilder back down to Middleweight and the move was extremely successful as he won the Middleweight title again. This time, however, he took the overall win as well. Llewellin earned the only IFBB Pro Card that the UK gave out each year.

After five years of competing and doing numerous guest spots, James Llewellin decided to take a break from competition in 2009. He spent time growing his personal training and nutritionist business. In 2011, He placed 3rd at the IFBB British Grand Prix and 14th at the IFBB Olympia.

In 2012, James Llewellin placed 9th at the IFBB British Grand Prix. In 2013, Llewellin decided he wanted a complete break from the sport to live a normal life with his family and shed a significant amount of weight in favor of longevity.

Life After Retirement

Post-retirement, James Llewellin started advising bodybuilders and athletes as a profession. He also started personal training for those who wanted to make lifestyle changes and feel and look better. He also has two DVDs out – ‘One Step Ahead’ and ‘The Awakening’. He now lives in a small town near Caerphilly in the South Wales Valleys in the United Kingdom.

James Llewelin enjoys a stable family life with his wife Melissa and son Jack.

Competition History

• 2003 NABBA UK First Timers Finals – 1st place
• 2005 IFBB British Championships, Middleweight – 1st place
• 2006 WABBA British Championships – 1st place
• 2006 NABBA World Championship, Short – 5th place
• 2008 IFBB British Championships
• 2008 IFBB Arnold Classic Amateur – 5th place
• 2011 IFBB Mr. Olympia – 14th place
• 2012 IFBB British Grand Pix – 9th place
• 2016 NABBA Mr. Universe, Pro – 6th place
• 2016 NABBA Mr. Universe, Class IV – 1st place
• 2019 IFBB Musclecontest Ireland – 8th place
• 2019 IFBB Grand Prix Britain – 13th place

James Llewellin Workout

At this stage of his life, James Llewellin has changed the style of training as he trains to enjoy a healthy life and performance longevity. While aesthetics are a part of the goal, it is not the primary objective of training.

Llewellin’s training sessions are brief and they last approximately 45 to 60 minutes. He trains six times a week and allows his body to rest and recover on Sundays.

He dedicates one day each to his chest, arms, shoulders, back, quads, and hamstrings. The training sessions are a mix of compound and isolation exercises using machines as well as free weights.

Llewellin uses cardio exercises to burn calories and improve cardiovascular function. His preferred form of cardio is his 20-minute session on a treadmill with a 5% incline and 5kmph speed. But when at home, he also uses a cross-trainer.

While Llewelin believes in high-volume training, he dedicates extra time to most of his quad workouts, taking longer rest periods and more volume.

While James Llewellin’s complete training routine is not available, here is the list of exercises for each muscle group that he is seen performing in his social media posts / YouTube videos:

Back

• Low Rows on Iso-Lateral Machine
• Dumbbell Pullovers
• Wide-Grip Seated Rows
• Pull-Ups
• Behind-the-Neck Lat Pulldown

Shoulders

• Seated Machine Overhead Press
• Machine Lateral Raises
• Smith Machine Bent Over Rear Delt Rows

Quads

• Leg Extensions
• Leg Press
• Barbell Squats
• Hack Squats

Hamstrings and Glutes

• Lying Leg Curls
• Glute Kickbacks
• Stiff-Leg Deadlifts

Chest

• Incline Smith Machine Bench Press
• Incline Dumbbell Flyes
• Pec Deck Flyes
• Cable Crossover
• Incline Dumbbell Press

Arms

• Barbell Curls
• Machine Preacher Curls
• Incline Dumbbell Curls
• Hammer Curls
• Cable Triceps Pushdowns
• Skullcrushers
• Overhead Cable Triceps Extensions 

James Llewellin Diet

James Llewellin followed a stringent bodybuilding diet when he was competing and he did not stop even after retirement. Llewellin frequently changes his diet plan based on his fitness goals and adjusts his PED usage accordingly.

He generally eats five to six meals daily and focuses on getting adequate protein with balanced carbohydrates and fats. Llewelin prefers eggs, chicken breast, lean cuts of beef, salmon, and whey for his daily protein quota.

Meanwhile, he gets good quality fats from milk, nut butter as well as full-fat yogurt. Jasmine rice and bagel are the preferred sources of rice while berries and fruits provide the vitamins and other micronutrients.

Hydration is a key component of staying healthy and James Llewellin makes sure that he drinks at least 2 to 3 liters of pure water to ensure smooth functioning of the body.

James Llewellin starts his day with a cup of black coffee and eats his first meal after a quick 20-minute session on the cross trainer with a moderate to low level of intensity.

Meal Plan 1

Meal 1

• 3 large fried eggs
• 2 thick rashers of back bacon
• 2 bagel thins
• 150g Full-Fat Greek yogurt
• 100g fresh berries

Post-workout Shake

• 2 scoops Post-Workout Supplement
• 1 Banana

Meal 2

• 1 medium Chicken Breast
• 150g Jasmin Rice

Meal 3

• 2 Salmon Fillets
• 150g Jasmin Rice

Meal 4

• 80g Oats
• 1 Scoop Whey Protein Isolate
• Dessert Spoon Peanut Butter
• Handful Raisins

Meal 5

• 150g Sirloin Steak
• 2 Large Fried Eggs
• 400g Oven Chips
• 50g Mayonnaise

Meal 6

• 150g Full-fat Greek Yogurt
• 1 Scoop of Whey Protein Isolate
• 20g Peanut Butter

PED stack

• 200mg test enanthate per week (4 weeks off cycle and 3rd week of 200mg test a week)

Cheat Meals

If he fancies a drink on weekends, Llewelin does not mind having it. On Saturday evenings, the Llewellins enjoy some home-cooked pizzas as a family along with some chocolate.

Meal Plan 2

Meal 1

• 2 Bacon
• 3 Fried Eggs
• 2 Bagels
• Yogurt
• Berries

Post-workout Shake

• 2 Scoops Post-workout supplement

Meal 3

• 150g Cooked Chicken
• 150g Rice

Meal 4

• 2 Roasted Salmon Fillets
• 150 Rice

Meal 5

• 150 Cooked Steak
• 150 Rice

Meal 6

• 80g Oats
• 1 Large Scoop of Whey Protein Isolate
• 1 Taspoon Nut Butter
• Handful Raisins
• Semi-skimmed Milk

PED Stack

• Test 200mg EW
• Genotropin 3ius on waking ED

To Conclude…

James Llewellin’s career trajectory shows that it is never too late to start pursuing your passion as long as you are serious about it. Although he started fairly late and had a lot to cover in terms of development, Llewellin accepted the challenge and beat the odds to become a successful bodybuilder, setting a positive example for people around the world to follow.

James Llewellin Image Gallery

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