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Name: Russell Barnard
Start age: 18 (stopped from 22-23)
Current age: 24
Start weight: 168lbs (after break)
End of transformation weight: 242lbs
Height: 5’9
Total weight lost or weight gain: Gained 74lbs
I didn’t like the way I looked, I had got up to about 200lbs before and wanted to get back there plus more
I love looking in the mirror and seeing progress, also hearing people say positive comments about your physique helps a lot.
I generally stick to a 2-3days training 1 day rest so it works out 4/5days per week
I prefer a simple split, a ‘typical bodybuilder routine’
Monday: quads/hamstrings/calves
Tuesday: chest/tricep
Wednesday: back/bicep/calves
Thursday: rest
Friday: shoulders/traps
Saturday: repeat
I do mix it up a lot, this is just a rough example
This quite often changes but Deadlift has got to always be one of my favourite
Meal 1: mass shake
Meal 2: chicken, rice, veg
Meal 3: chicken, rice, veg
Meal 4: fish, veg
Meal 5: protein shake, carbs
Meal 6: beef, sweet potato, veg
Meal 7: protein shake/eggs
I use a few different supplements, picking brand on my favourite of that item; I stick to a protein powder, bcaa, carb powder, vitamins & a pre workout powder
For cardio in the offseason I like to get outside and go for a nice walk
Anything by Rob Bailey
There are too many to list, I often find myself quoting them daily to people. The main thing is to stay positive!
I would like to stay lean during the offseason and gain some quality mass. I am looking to compete in May next year and qualify for the nationals.
Again, positivity is one of the most important aspects.
Also don’t sacrifice form for weight, you will gain a lot more muscle & not injuries with keeping the weight lighter and being strict.
Facebook: Russell Barnard
Instagram: @russell_barnard
Twitter: @russell_barnard
