James Llewellin's Pre Contest Prep for the 202 British Grand Prix

[James Llewellin]

I have officially started my preparations for the 2010 British Grand Prix today. I have been easing myself into my diet over the course of the last week and instead of having 3-4 cheat meals a day I have been limiting it to just one every evening. But from today that has stopped and I will be having a cheat day on a sunday for the next few weeks and then down to just a cheat meal on a sunday evening until around 10-14 days out.
At the end of this week I will be driving to Harold's Forest Gym to see him regarding my last 8 weeks of prep. I am really excited to be working with Harold this year and I know that with his guidance and my continued use of CNP supplements, I will be presenting the best JL on the 19th March at the Excel in London.
I am really excited to be competing on home soil, as I am sure the rest of the UK lads are too. Its going to be an exciting show and the first since 2004 which CNP's very own Kerry Kayes promoted in Wembly and which I in fact competed in, in just my second year of competition. If memory serves me right I placed 7th there as an amateur!!
So during the next 8 weeks I will be listing my diet, my training and my supplement useage and hopefully you will be able to ask a few questions yourself. Thats the great thing about blogs; you can learn and I can gain inspiration from you guys too.
I always say to my own clients who are competing...'If you can survive a true contest diet, then you can survive and do anything in life'

So if this blog makes you think 'I wanna compete' then I have down my job. Remember competing isn't just about winning cos there can only ever be one winner. It's also about being the best that you can be with the genetics you have been dealt. And not just the 'physical' genetics but also the 'psychological' or 'mental' genetics you are dealt because without a strong mind in this sport you are destined to fail!!!!

I hope you enjoy the next 9 weeks as much as I do!!:smile5:

James

[James Llewellin]

some starting pics at 9 weeks out taken today at 14st 7lbs

[James Llewellin]

and a few more......

[pagie]

Looking forward to following this one, looking good already in the pics. What do your cheat meals usually consist of ??

[mike gelsei]

I'll be watching James! You looked spot on for 9 weeks out when you paid me a visit last week. This grand prix is going to be exciting - hope everything goes well for you.

[Gumball]

Looking forward to keeping tabs on this too!

Can't believe how good you look already with that amount of cheat meals - i'd be interested to know what sort of cheats you've been having, and what the Sunday night feasts are gonna be...

Best of luck.

[rob hope]

Best of luck James,

Will be following this thread too.

[Daz Cooper]

Nice one my mate, Go team CNP! All the best in :cornut:your prep, i'm sure this be an inspiritation to all!

[James Llewellin]

OK update

The bulk of my house move has now been done!!! Thank the lord!! I move in for good next thursday. I have spent the last day or so down in Wales and did a good chest and quad workout at The Powerhouse. My weight has stabilised a little better now and my diet has been bang on even through all the moving which involved lifting and driving and rearranging and more lifting, for about 2 days solid!!!
Anyway myself and Kelly are really pleased with our house and spent our first couple of nights together there. It was the first time I had actually stopped and relaxed (without being a sleep) for ages. Watched 'Falling Down', great film with Micheal Douglas. Does everything we would want to do but dont have the guts to do...love it!!

Here are a couple of pics from yesterday at around 7.5 weeks out. Im off to see clients tomorrow and then off to see the boss man on monday at Forest Gym and hopefully hook up with UKM's very own Pscarb, so maybe we will even get to train together!

J

[James Llewellin]

Looking forward to following this one, looking good already in the pics. What do your cheat meals usually consist of ??


Hi Pagie,

Normally its whatever I fancy. Tonight im cooking for my parents and we are gonna have some ciabatta garlic bread, bolognaise with chorizio and then blackberry crumble and custard. But it can be anything from fish and chips to a good old curry!!

J

[James Llewellin]

I'll be watching James! You looked spot on for 9 weeks out when you paid me a visit last week. This grand prix is going to be exciting - hope everything goes well for you.

Hey Mike,

Thanks mate and I'll be down in the next week or so to take you up on that training session and see how the Welsh hardcore train!!!
Yeah Im very excited to be a part of this event, its gonna be awesome!!!

J

[James Llewellin]

Looking forward to keeping tabs on this too!

Can't believe how good you look already with that amount of cheat meals - i'd be interested to know what sort of cheats you've been having, and what the Sunday night feasts are gonna be...

Best of luck.

Thanks Gumball, hope the post 2 posts up helps. Yeah I have been very forutnate with what I have got away with. I put it down to my religious pro MR with oats for breakie and pro recover pwo in my rather dodgy off season LOL

J

[James Llewellin]

Best of luck James,

Will be following this thread too.

Hey Rob, long time no speak or hear mate. Hope you are well? Was talking about you to a natural athlete I am looking after saying what an inspiration you are not only to other natural athletes but also to me!!!!

Nice one my mate, Go team CNP! All the best in :cornut:your prep, i'm sure this be an inspiritation to all!

Hey Daz

Nice one pal, be good to see you again mate and thanks for the support from two of CNP's finest...Rob and Daz!!!!!

J

[stow]

Giood luck James

[mike gelsei]

Hey Mike,

Thanks mate and I'll be down in the next week or so to take you up on that training session and see how the Welsh hardcore train!!!
Yeah Im very excited to be a part of this event, its gonna be awesome!!!

J

You sound like you've got your head in gear for this one James. Should be a good training session!!

[James Llewellin]

Ok UPDATE time.

Sorry I haven't been on for a while but what with moving and having no internet connection (apart from my phone) its been tricky even working the last couple of weeks but all will be sorted on the 25th once I get connected!!

Anyway my prep is going very well indeed and Big H is pleased where I am at. In the last week I have hooked up with Mike and Leica at thier training facility called Empower Performance and now twice a week I travel there to be put through my paces by them both. They are concentrating particularly on my weaker areas like chest and back and their methods, although some may see as unorthodox, definately work!!!

As Mike said I am REALLY fired up for this show and as everybody knows I have always been realistic as to what I can achieve in the sport but I truly believe that I CAN qualify here at the BGP and fulfil my ulitmate goal and dream of standing on the Olympia stage!!

My bodyweight hasn't changed now for around 3 weeks but my conditioning is definately coming in nicely. With 5 weeks to go tomorrow I have around 5-7lbs to come off, mainly from my mid back and also my hams and lower glutes.

My diet has remained the same since the start of the diet and I am just doing morning cardio 5x a week at present. I spoke to Big H today and with the information Mike gave me we have decided for the next week not to change anything. The only thing I will be doing religiously now is my posing after morning cardio. This is an excellent way for me to get stage fit and also harden my physique up. Both Mike and Leica are halping me with this side of my presentation too.

So with 5 weeks to go I am feeling strong, fit and energised but VER hungry!! But hey you cant have it all your own way can you?!

Last week myself and Dale (the filmer and producer of my DVD) came up to see Kerry and spend the afternoon and evening with him. We got some great footage of the new facility as well as some great footage of Kerry really hurting me in the gym....My back was sore for 5 days after that session!!!
As always Kerry treated us both exceptionally well and were made to feel incredibly welcome. Kerry also saw me posed and was pleased at my conditioning 6.5 weeks out.

Ill try to post a pic up from mid week, so bear with me!!

J

[chinner]

Awesome shape James :wink5:
vascularity is amazing..

[Gumball]

That's just freaky.

With all the updates the British 202 guys are posting up I'm sure its gonna be a BATTLE!!

[James Llewellin]

OK update time.

We are now just a few short days away from what will be an amazing show. With still around 9 days to go I am very excited to be a part of this show, knowing that I WILL be at my very best and better than I have ever been. I know we always say that but I genuinely believe when I step out there next saturday evening people will think the same (I hope lol)

Yesterday Harold gave me extra carbs as my bodyweight was coming down quickly, so 500g were ingested and still this morning I had dropped another 1.5lb overnight.

Today Harold has given me another 500g of carbs plus a cheat meal, so its another Dominos and cheesecake for me at 7pm tonight (and Im counting down the minutes!!)

I would say that conditioning wise I am now pretty much there, all I have to do now is manipulate my water. My feeling are that next week will run in the same fashion as this week, in that I will not deplete and I will not load, I will just keep EVERYTHING the same except on the last evening before the show, dry out.

Harold and myself work very closely now and my thoughts and my ideas are noted and generally accepted and implemented. However, in the past there is NO WAY that I would be having 2x500g days of carbs on the trot and a cheat, so this is where another mans views and ideas are so invaluable.

We both wanted to bring in something VERY different for this show, knowing that it was one of the best chances to gain that qualification spot. I am taking nothing for granted and although I feel Flex will win hands down, second and third are wide open for any one of 3 or 4 competitors to take. This is why it is imperitive that we keep the balance we have and keep the food in and not starve me in the final 10 days before the show.

The most cardio I have done for this show is around 1 hour and that was just for a few short days. Most of the time it has varied from 40-60 minutes daily with weekends right the way through my prep cardio FREE!!! So just doing cardio 5 days a week was a BIG head fcuk to start with but to be honest I fairly quickly got my head around it lol!!

I took some pictures today which I sent to H and also to my friend Paul Lock and the feedback was good, I am ready!! Its now all about keeping things on an even keel and keeping this body full, energised and metabolically very active and so far......so very very good!!!

I also wanted to take this moment to thanks Kerry and everybody else at CNP for their support and their supplements, some of which I hadn't used until this prep and believe me they have made a very significant difference to my physique this time around!!

J

[pagie]

Sounds like youre coming along really well mate best of luck.

[Gumball]

Pro dessert is good but cheescake slightly beats it! :D

[James Llewellin]

UPDATE TIME

So saturday and sunday saw me ingest around 500g carbs on both days and in fact yesterday I had 2 big flapjacks as I could tell my weight was dropping. Sure enough this morning my weight was 2lb less than sunday morning!!!

So today I have added in more fats to my 300-350g of carbs to try and stem the loss of weight so we will see what the morning brings.

My conditioning now is where it is needed to be and dependant upon my weight tomorrow my carbs and fats may well end up the same.

My cardio has been around 40 mins am and around 20 mins before my last meal over the last 2 days. My last cardio session will be early am on wednesday before the gentle carb up/feed up begins.

I will train again tomorrow and then do a circuit style weights session on wed morning in order to get a good uptake of carbs initially in the early part of the day. I will train again on the thursday morning, again to facilitate the uptake of carbs and water.

Friday will be a control day and will be judged according to how I am looking and feeling. Sodium will be ceased early on friday morning at around 36 hours out. My water will be dropped at around 18 hours out (midnight sat morning)

I feel fantastic and energised although I am hungry and very hot!! My body is still a furnace.

The carb up will be around 6-700g on wed, 500g on thursday and then 200g approx on friday BUT this could and will probably change because my body is reacting very differently this time around.

Water has been increased and vit C is being increased by around 1000mgs each day.

I will be ready to rock and roll come saturday and I cannot wait!!!!

J

[James Llewellin]

So we are now at the WED before the show, 3 days out and the carb up started this morning.

This is the protocol I am following today.

6am Meal 1 80g oats, 40g granola, 20g raisins, 2 scoops pro peptide, 1 slice bread and jam (100g carbs)

7.30 30 minutes posing practice

8am Meal 2 100g chicken, 70g basmati rice (50g carbs)

CIRCUIT

10am Meal 3 2 scoops pro recover, 1 scoop pro peptide (50g carbs)

11.30am Meal 4 100g chicken, 70g rice (50g carbs)

2pm Meal 5 100g chicken, 70g rice, 1 flapjack (yeilding around 55g carbs) (105g carbs)

4pm meal 6 80g oats, 1 scoop pro peptide, 1 banana, 4 rice cakes (100g carbs)

UP TO HERE SO FAR

6pm meal 7 100g chicken, 70g rice, 1 flapjack (105g carbs)

8pm meal 8 80g oats, 1 scoop pro peptide, 1 banana, (75g carbs)

10pm meal 9 50g oats, 20g raisins, 1 banana, 100g steak (60g carbs)

Approx 700g carbs, 250g protein, NO ADDED FATS (except whats in chicken and steak)

Water 5-6 litres

Vit C 6g

My starting weight for the carb up was 13st 7lbs (189lbs). I should hit the stage at around 13st12/13lbs or 194/5lbs fully carbed and dried out.

I will see what H says in the morning and a lot will depend on how I have accepted those carbs and what my bodyweight is like.

I would imagine tomorrow will be less at around 4-500g carbs, water at 6-7 litres, vit C at 7g and another circuit will be done after meal 2

[admin]

Massive congratulations to James, taking 3rd in the 202 Class at the IFBB british Grand Prix and securing a place at the Mr Olympia. Well done mate.

Colin

[pagie]

Well done James great work.

[James Llewellin]

Hi Guys,

Firstly a HUGE thankyou for all of my messages of congratulations and all the support I had from everybody. My phone, email and facebook account have been going mental over the last 2 days and if I haven't got back to you I will soon!!

There are a few people I would like to thank that have been instrumental in my qualification for my Olympia qualification. Firstly my sponsors CNP and Kerry Kayes. They have been SO supportive not only this year but also in my rookie year last year and their supplemnts have made a BIG difference during my prep and I know will do in my forthcoming off season phase!

Secondly I want to thank 3 people that have made my prep a pleasure and have believed in me. They are Harold and Mike and Leica Gelsei who have looked after my nutrition and training respectively. They have all given me the belief that I can improve whilst dieting and not suffer. There wasn't one day on my 9 week prep that I didn't feel great. I felt fit, strong and energised throughout and that showed in the physique I brought to the stage this time around.

What is even more exciting for us all now is working together in my first real off season period. I managed to make gains whilst dieting, so I am excited to think what we can achieve over the next 16 weeks of off season that we have.

Thirdly I want to thank all of my family and friends that have given me so much encouragement and support throughout not only this prep but also through the dark year I had in 2010.

Lastly fourthly I want to thank Neil Hill. Although Neil didn't prep me for this show, he has shown me that dieting isn't about killing yourself but instead feeding yourself with a good varietly of quality whole foods. he has also shown me much friendship and compassion over the last 3 years, not only helping me gain my pro card but also emotionally last year. he also never stopped believing in me and my dream of stepping on the Olympia stage with the worlds best. he is a great friend and an amazing person who has given so much of his time for me and for British bodybuilding. Without him the British Grand Prix would never have taken place and he, Simon and James (along with a whole host of others) put on an incredible 2 days in London, so we have a lot to thank them for too!

As for me and how I felt my last few days prep went. They went as expected. I was tighter for the second day at the finals but that was the plan.

I weighed in at 196lbs and awoke on the saturday morning at 195lbs. By the sunday I had dehydrated more and was sitting at around 190 for the evening show.

This still mean I have nearly a stone or 14lbs to grow into this class and I think with that extra muscle I would be even more competitive. So thats the plan for the off season now, to knuckle down, eat well, train hard but more importantly enjoy my life too, something that I have been doing over the last 4-5 months.

As for my competitors, I have a huge amount of respect and admiration for each and every one of them. Not only did they provide an amazing lineup but also I know the amount of work and sacrifices that went into their preps in order to be up on that British stage.

The winner was a country mile ahead. Flex was INSANE. He amazes me even more each time I see him. He has 202 Mr Olympia stamped all over him, if not this year then definately next year.

John was also I felt at his best for this show. Dry, big and hard and talking backstage we both pretty much did the same things running in.......and that was changed nothing. If you look great a week out just cruise in!!

The score cards revealed that Flex had straight firsts across the board but suprisingly only 1 point separated myself and John for second and third. John carries so much mass on his frame and I gave at least 10lbs away to them both.

So how do I feel? INCREDIBLE!! It hasn't really sunk in yet. I was standing in the bank today paying in my first ever pay cheque for a competition and it felt really good too!!! I have shed a few tears over the last couple of days from the lovely messages I have received and I am sure a few more will be shed once the Olympia has been and gone.

So for now I am signing off but fear not, I will be doing an off season thread starting next week for my next phase to gain a few solid pounds before Septembers Olympia but for now its good bye, god bless but most of all, thankyou!!!

J

[the colonel]

nice post mate. All the best to you in your off season. N of course congrats on a great showing at the grand prix