HOW DID YOU GET STARTED WITH FITNESS/BODYBUILDING?
I started working out 2 weeks before my 17th birthday, initially inspired by friends at college who had been training for a few months and some of a couple of years and where making good gains, as well as a desire to increase my self confidence and self-esteem as well as improve my physique, all of which I was unhappy with. These initial reasons for training however where quickly replaced by simply a love of training and being in the gym and now I train to compete on stage as well as improve myself daily.
WHAT’S YOUR TYPICAL WORKOUT LOOK LIKE?
I currently train with a 4 day split and 3 cardio sessions a week, so I train every day. My split is currently set out like this
Thursday-Quads & Arms
Saturday-Hamstrings & Shoulders
Between 4-7 exercises per body part with a rep range between 5-12 depending on the exercise. The big compound lifts tend to be in the lower rep range, sometimes as low as 3 reps if I’m going for pure strength and power and isolation exercises in the higher rep range. I try my hardest to focus on mind-muscle connection and controlled reps on every exercise, since I started doing this properly about 18 months ago I have seen significant improvement in both my size and strength gains.
Exercise selection changes depending on what I am aiming for in that particular session or time period. For example, if I am looking to build more back width then I will include more pull down and pull up movements and drop a rowing movement from my routine and vice versa.
WHAT IS YOUR TYPICAL DIET LIKE?
I wouldn’t say I have a typical diet, rather I have set macro-nutrient targets and I eat whatever I like to those targets, so I guess you could say that I advocate and follow the If It Fits Your Macros (IIFYM) principle of dieting.
However with me currently dieting for a show my macro-nutrient targets are lower than they would be in the off-season and therefore I am somewhat limited in what foods I can eat to an extent, but if I want to have a chocolate bar or something similar then I will, I would just simply factor that in to my macros for the day and adjust my intake accordingly. The staple foods for my diet I guess you would call typical bodybuilding food;
Fish (Tuna, Salmon, Tilapia)
When I’m not dieting for a summer or for a contest my diet is much less restricted. I will usually eat whatever I feel like with the aim of gaining size until my condition starts to wane, then I’ll reintroduce stricter eating habits and maybe bring back cardio to regain my condition
HOW DO YOU STAY MOTIVATED?
I stay motivated by a desire to be better than average and be better than I was previously. If you don’t constantly push yourself to improve then your training will become stagnant and you’ll start to not enjoy training and the lifestyle, this has nearly happened to me on a few occasions and I’m determined not to let it happen again.
ANY ADVICE FOR BEGINNERS GETTING INTO FITNESS?
Consistency! Consistency is key to everything in this sport, and in life if you want to go anywhere or achieve anything. Consistency in your training, consistency in your diet, consistency in your education and consistency in your work will achieve the results you desire and take you were you want to go!
WHAT IS YOUR SUPPLEMENTATION LIKE?
I’m lucky enough to be sponsored by NRGFuel Sports Nutrition so I make extensive use of their product range, the main supplements I use are;
ThermoFuel (Fat Burner)
No2 Max (Pre-Workout)
I also use the following supplements for my everyday health and wellbeing;
Green Tea Extract
WHAT IS YOUR PROUDEST ACHIEVEMENT SO FAR?
Stepping on stage for the first time at the UKBFF East of England 2012 in Leicester, the culmination of 5 years of hard work and training and the completion of the transition from just a regular ‘gym rat’ to a competitive bodybuilder.
Even though I only placed 4th in my class, the entire contest prep, both the training and diet as well as the show day experience itself taught me so much about myself, what I am capable of achieving and the sport that I love that I can’t help but place it as the proudest achievement of my life. I just hope that next time I can take home trophy!
Outside of fitness and bodybuilding I’d say my proudest achievement would be my graduation from Nottingham Law School in July 2011. The end of the biggest chapter of my life at that point but also starts of the next stage of my life and entering the ‘real world’ as it were.
WHAT IS YOUR FAVORITE MOMENT SO FAR IN FITNESS?
As above it would have to be stepping on stage for the first time! As nervous as I was nothing will beat that feeling of the lights shining on you and hundreds of people’s eyes all on you. 5 years of hard work came down to that moment and as cheesy as it sounds I felt alive on that stage and can’t wait to do it again.
HOW LONG DO YOU SPEND IN THE GYM DURING A TYPICAL WORKOUT?
That depends entirely on the workout in question! Cardio will be between 30-45minutes. Weights workouts take around 45-75minutes depending on body part, shoulders being the shortest day. Leg day however takes 90minutes due to the extra rest I take between sets and the training methods I use on them.
WHAT ARE YOUR SHORT TERM AND LONG TERM GOALS?
My current short term goal is to step on stage at the UKBFF Stars of Tomorrow show in London on November 11th. This will be my second contest and I’ll be competing in the new Mens Physique class. So to get into stage condition is the aim over these next 7 weeks.
Long term goals are to simply gain more size overall, bring up my leg balance, have a productive off-season and keep on competing every year and improving my placing each time and hopefully qualify for nationals one day! I plan to stick with the Mens Physique class for the next 3 or 4 years until I feel I’m at a suitable size to step back into Bodybuilding, I’ll then hopefully step on stage in the Mens Light-Heavyweight class (Under 90kg)
FUN QUICK QUESTIONS FOR OUR READERS:
Favorite color? Black or White
Favorite food? Doughnuts or Cheesecake!
Favorite TV Show? I’m guilty of being a massive fan of American sitcoms; How I Met Your Mother, New Girl, Workaholics, Community, Modern Family. Also South Park, Family Guy and Heroes.
Favorite movie? Forest Gump, Lord Of The Rings Trilogy, The Wrestler
Favorite Band/Artist? August Burns Red, Parkway Drive, The Ghost Inside and Memphis May Fire amongst others, but I listen to everything; Metal, Country, Pop, House, Trance, Rock, Cheese. It’s all good
Do you have any pets? No pets, but my Mum has 1 dog (Staffordshire Bull Terrier) and my Dad has 3 Rottweilers
HOW TO REACH JORDAN LEADER:
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