WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Quite a few months ago I received a couple of photos from a reader asking me my opinion of one of his friends; Steven Reeve. I was quite impressed and decided to ask for an interview that he kindly accepted to give. I asked simply because I believe that this guy could go very far in this sport, sometimes you spot ’em, sometimes you don’t; this time I did. Steven is a Sports Nutritionist and Consultant out of Essex and doing very well. Here is his story:

Mick: What is your basic training system Steve and how do you construct it, 3, 4, 6 days etc?

Stephen: Well Mick, I like to train three days per week on non-consecutive days and use the following split:

Day One:
Back, Traps, rear delts and biceps
Day Two:
Chest, shoulders and triceps
Day Three:
Legs

I like to train my abs twice per week on non training days. After warming up, I will do only “one work” set which is worked to positive failure, usually within the region of 6-12 reps. This is followed by some high intensity techniques such as forced reps, drop sets, rest pause and negatives. On some occasions, I will do a super set in pre-exhaust style, such as leg extensions straight into squats.

Mick: Do you like to g straight into the hard workout or prefer a gradual build up?

Stephen: My training philosophy is to train intensely for a brief period of time (50-80 minutes) and then allow plenty of time to rest, recuperate and grow. I have experimented with training more often and with more sets and the only thing that I developed was over training syndrome.

Mick: Yes I agree, many people do not realise the dangers of over-training. I try and explain this time and time again. What about your diet Steve, is it so strict all of the time?

Stephen: Well in the off-season I don’t have a set diet and believe in making the most of this time by eating some of the foods I like, to reduce my pre-contest cravings. However, I make sure that I eat six me als per day (3 whole meals and 3 protein drinks with fruit) which contains good quality protein. I aim for at least 3 grams of protein per kilo of bodyweight per day. This way I know that I am meeting my requirements to make the fastest possible progress. I also like to take advantage of the post-workout window of opportunity (referring to a time when the body is highly receptive to nutrients) by making a drink which provides 1 gram of carbohydrates and protein per kg bodyweight to restore glycogen levels and repair muscle tissue.

Mick: Do you stay within a certain range of your contest bodyweight or like to get BIG!

Stephen: I tend to get about three stone over contest weight in the off season, which some people may think is too high, however, I find that it helps my strength and recovery and therefore my progress. I am also glad to have some competitions under my belt because I know I can shift it come contest time, which was previously a worry.

Mick: What was your last competition body weight and when?

Stephen: I last competed in November 1997 as a junior competitor at a weight of 13st 7lb (at 5’ 7″). I started my diet 16 weeks out and was over 16 stone at the time. My diet was highj in protein with moderate carbs and low in fat. It had to be inexpensive because I had just graduated from university so I ate only porridge oats (made with water), egg whites, baked potatoes, tuna packed in water and whey protein isolate mixed with water. I had whey protein with each meal to improve the amino acid profile of the food because tuna on it’s own is quite poorly absorbed. My only fat was derived from two tablespoons of extra virgin oil per day to provide the essential fatty acids.

Mick: Did this system stay the same throughout the 16 weeks pre-comp?

Stephen: Yes it did. I just reduced the quantities as the competition got closer. Also, I was having milk and sauces which I cut out at the 12 week point. Obviously this is a very bland diet which is very hard to stick to, so next time I will do things slightly differently. However, because I was concerned about peaking in time, I felt an extreme diet was necessary.

Mick: Do you do much aerobic work in or off season?

Stephen: Off-season I really was not doing much aerobics at all, so I introduced stationary cycling quite gradually. I started at about 20 minutes on non-training days, working up to 60 minutes for the last couple of weeks. My approach to weight-training remained the same. I don’t believe in training more often or with higher reps pre-contest because the only thing that this will achieve is a loss in muscle mass.

Mick: About your qualifications? You have a degree?

Stephen: Yes, I have a degree in Exercise and Health Science and Food Science and Nutrition I work for myself as a Sports Nutritionist Consultant and am available for freelance work.

Mick: Niiiiiiice plug mate! Anyway, thanks for your time, it has been a pleasure talking to you. I would ask; would you be interested in writing a few articles for us here at the NBC?

Stephen: Yes, maybe answer a few of the readers questions?

Mick: Thanks again Steve, look forward to seeing you soon.

Train Hard, Learn and Be strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II