1st place!

I am the under 80kg first timers winner (The lightest on stage ;0)) and received a trophy for the best posing routine! It was an amazing day that I'll never forget. All those hours spent training paid off and even though I've always thrown the phrase around "Hard work pays off", I now have personal experience to back it up! I'd like to thank everyone who supported me and came to support me on the day. Bodybuilding is a very selfish sport which is a 24-7 all year round commitment. All my moaning to friends and family, especially my girlfriend who had to put up with my foul moods all the time. Somehow she found it in her to support me all the way and stick with me until I won! I hope she's ready to do it all again! No carbs is a dangerous path to take! I don't ever wish to return but once I began re-feeding correctly, it worked.

Future Physiques First Timers Winner 2013
Future Physiques Best Posing routine 2013

1st place!!

Me and old gym partner Anna!
Well done to her coming 1st in the Ladies class!

My on stage weight was 73.8kg which was a shock to me because 1 week out I was 76kg stressing that I still wasn't as hard/dry looking as I was at the BodyPower Expo. However, everything seems to have happened in the final week of my prep! This was when I increased my water to 9 litres per day, began taking dandelion root extract and started doing A.m HIIT Cardio & Abs then P.m Weight training & 2nd HIIT Cardio. I've now found what works for me and shall be following this for my next competition! The main judge Lee Kemp ("Pocket Rocket" He tagged me) gave me many compliments when I saw him at the end of the show. He told me I have the whole package, great symmetry, and that I had world champ potential! I was speechless when he said that to me!! My girl just so happened to walk over right at that moment too so in my head I was like "Sweet" **One eye brow raised**. He's invited me to compete in the UKDFBA novice class September 29th. The United Kingdom Drug Free Bodybuilding Association is right up my street!

If I begin dieting again July 14th until the show on September 29th, that gives me 11 weeks to get myself in better condition than I was when on Sunday. I know It's possible because if you remember I had that week off after the BodyPower Expo leaving me with only 6 weeks to pull it back and get in on stage condition. I managed to do it but I know my physique was nowhere near as tight/dry as I would have preferred. Anyway, I won and I'm happy about that! This time I'm taking that much needed week off again eating whatever and whenever I like! So yeah, dieting begins again on July 14th with a whole 11 weeks to get the most shredded I've ever been, and knowing what I know now, how my body reacts to what cardio/intensity and diet regime I reckon I can get down to 70kg on stage weight. Also it's best I start dieting soon because I might be working with my gym at the BodyPower Beach Party on August 3rd. I've been told by my gym owner there's no chance of that happening if I carry on eating rubbish! Suppose I better stop having chocolate cheesecake for breakfast.


Pictures from the competition of me on stage and hopefully footage of my posing routine coming soon!


Twitter - @A_DaleyFitness
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Bodybuilding competition diet plan 1 week out!

Forgive my delay on the updates of what's been going on folks! It's been a stressful past couple of weeks. I can honestly say I've never been so depressed in my life; the reason? I miss food. Simple as that. On top of that, I've been trying to achieve a more grainy/dry/hard physique than when I competed at the BodyPower Expo and It just hasn't happened. I've been 0g carbs for the past two weeks! I put my body in a place it's never been before. I believe I would have gained much better results from it had I implemented carb re-feeds more often. Also, that week after the Expo that I ate everything in my path remember? Yeah, that bit me in the ass. There's only 7 weeks between my last competition and this one on Sunday 7th. I had 1 week off which gave me only 6 weeks to not only try and pull it back, but improve on my condition. I've learnt the hard way that it's just not possible to rush the body into such conditions when macro-nutrients fluctuate so harshly. You have to coax it over a long period of time. The only way I would have been in better shape for my competition this Sunday is if I hadn't taken that much needed week off my diet after my last competition; (11 weeks dieting) and continued to diet through until now (7 weeks dieting). 18 weeks dieting straight? I can promise you now that was never happening! So no regrets, just a learning curve.

So what have I been eating this past couple of weeks? Nothing exciting.

Diet Plan

• Meal 1 – 8am | 4 Fried eggs (Whole) |

Calories = 284kcals Carbohydrates = 0g Protein = 24g Fat = 20g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Fusion Whey Protein (with water)

Calories = 150kcal Carbohydrates = 0g Protein = 33g Fat 0g

• Meal 2 – 10am |100g Salmon & 100g Broccoli |

Calories = 191kcals Carbohydrates = 1g Protein = 25g Fat 9g

• Meal 3 – 12.30pm |130g Tuna & 100g Broccoli |

Calories = 145kcals Carbohydrates = 1g Protein = 33g Fat = 1g

• Meal 4 – 3pm Pre Workout |150g Chicken breast & 100g Broccoli |

Calories = 203kcals Carbohydrates = 1g Protein = 41g Fat = 1g

• Meal 5 – 6.30pm Post Workout | 150g Chicken Breast & 100g Broccoli |

Calories = 203kcals Carbohydrates = 1g Protein = 41g Fat = 1g

• Fusion Whey Protein (with water)

Calories = 150kcal Carbohydrates = 0g Protein = 33g Fat 0g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Meal 6 – 9pm | Scrambled egg |

Ingredients – 8 eggs (6 Whites, 2 whole)

Calories = 238kcals Carbohydrates = 0g Protein = 36g Fat = 10g

Total Calories – 1834kcals

Total Carbohydrates – 4g

Total Protein – 266g

Total Fat – 100g

I'm back on multivitamins, also now taking dandelion root to help flush water out and dry me out. I swapped my amazing PhD Whey Bars for a friends Grenade fat burners. I really didn't want to let them go but this was for the best because to be honest they weren't helping my calorie intake after having 1 or 4. I take 2 Grenade fat burners before fasted cardio at 6.30am and 2 before weight training at 4pm. I've definitely felt a difference when working out. Much more energy for both cardio and weight training so happy about that. I have to be careful with products containing caffeine because I'm quite sensitive to it. There's 225mg in each serving which is more than enough for me personally. I struggled to get back to sleep after a toilet break last night though, side effects? Possibly. I'll only be taking them once more anyway.

Grenade Thermogenic Fat burners
& Dandelion extract

My training splits have been A.m HIIT Cardio, Abs. P.m Weight training HIIT Cardio. Never done so much cardio in my life. I had to change my training splits so that I don't weight train 3 days leading up to the competition, I've had less rest and feel so drained. Just Arms and cardio this afternoon and 1 final cardio tomorrow morning then I can rest up for the big day!

Monday 24th - A.m H.I.I.T Cardio, Abs. P.m Legs H.I.I.T Cardio
Tuesday 25th - A.m H.I.I.T Cardio, Abs. P.m Shoulders H.I.I.T Cardio
Wednesday 26th - A.m H.I.I.T Cardio, Abs. P.m Back & Biceps H.I.I.T Cardio
Thursday 27th - A.m H.I.I.T Cardio, Abs. P.m Chest & Triceps H.I.I.T Cardio
Friday 28th - Day off
Saturday 29th - A.m H.I.I.T Cardio, Abs. P.m Legs H.I.I.T Cardio
Sunday 30th - A.m H.I.I.T Cardio, Abs. P.m Chest H.I.I.T Cardio
Monday 1st - A.m H.I.I.T Cardio, Abs. P.m Back H.I.I.T Cardio
Tuesday 2nd - A.m H.I.I.T Cardio, Abs. P.m Shoulders H.I.I.T Cardio
Wednesday 3rd - A.m H.I.I.T Cardio, Abs. P.m Arms H.I.I.T Cardio
Thursday 4th - A.m H.I.I.T Cardio. Carb up (300g)
Friday 5th - Day off. Carb up (300g)
Saturday 6th - Day off. Carb down (200g)
Sunday 7th - Competition!

My diet will change again on Thursday and Friday when I carb up, then drop my carbs a little on Saturday. All diet choices now are critical and I cant afford any mistakes. If I have too much carbs I'll look too soft at the competition; too little carbs I'll look flat. I'm literally taking each day by day and letting the mirror make the decisions for me.

From Monday 1st I increased my water intake from 7 litres to 9 litres of tap water per day and have been having salt with each meal. As you can imagine, I now live in my bathroom. This is to ensure my body is flushing out everything I don't need. On Thursday I'll stop having salt with my meals and switch from tap water to bottled. 9 litres of bottled water Thursday, Friday & Saturday. at 7pm on Saturday evening I'll only sip water until the competition. During this time my body will continue to flush out water as though I was taking on the 9 litres of course this isn't the case so I'll temporarily consciously dehydrate myself to dry out and make my skin even thinner making me look even more shredded on stage.

Posing practice! Side chest pose in the symmetry round

Posing practice! Front latt spread, a new favourite of mine

Twitter - @A_DaleyFitness
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