Countdown to Heavyweight Action!

So it begins...17 weeks till the UKBFF British Finals......
My name is Luke Nichols and this is my journal all the way to the Finals iun October.
This year i am competing in the Heavyweight U100kg class and i cant wait! I won the Stars of tomorrow show last November to bag an early qualifer and concentrate all year on this one.
Have been competing for a number of years now picking up various titles, namely, NABBA Mr Britain 03, EFBB Light-Heavy Britain 04, Mr.England 07. Have competed overseas for European and World titles, but now i'm back for the big challange of the coming weeks.
Very excited this year to have input from James Collier, healthy Action and Muscletalk- as James is overseeing my diet.
Am training in Bedford at Golds Gym and Flexibility Gym. Hope to do some photos from both to post at a later date. I work out of Flexibility where i own corpusfitness.co.uk and am involed in flexpex.co.uk.
Over the next few days will post up training details, diet plan etc. Feel free to ask anything if i can i willk answer......so brothers and sisters of iron as i said ................it begins!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Great stuff Luke.

We're lucky to have Luke on board - he's one of the top heavyweight competitors on the circuit and has a number of good titles under his belt.  We'll get some pics up

James Collier
Sign the petition to stop VAT on sports drinks

Luke. .

You forgot to mention your training Guru and all round Mentor !

ME

Must admit i'm been a MT member for a while with very few posts, guess that will be changing soon.
Good to see you doing a journal on here and can see it getting a fair bit of attention.

know the package you present on stage is class already, be great to see what tweeks James can work with you and improve on.

First year for the U100kg Class at the UKBFF finals and truth be told you are the man they'll all be trying to beat !

They're in for a shock

Sam

pitbulladams


Luke. .

You forgot to mention your training Guru and all round Mentor !

ME

Must admit i'm been a MT member for a while with very few posts, guess that will be changing soon.
Good to see you doing a journal on here and can see it getting a fair bit of attention.

know the package you present on stage is class already, be great to see what tweeks James can work with you and improve on.

First year for the U100kg Class at the UKBFF finals and truth be told you are the man they'll all be trying to beat !

They're in for a shock

Sam

Top man Sam.
Got it all to do. Gonna be some great bodybuilders trying to grab first place and i reckon i'm one of them.........just gotta get my head round cardio!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Great to have another top competitor posting their journal. Good luck with the prep.
 
Think I was talking to you and your wife at the Expo. (Were you the couple with the tiny baby sat on the MT stand on Sunday?)

Sponsored by Muscle Finesse  

Great stuff!

is there any pics to share at the moment, kind of like listening to snooker on the radio otherwise

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

Good luck with the prep Luke, be a good journal to follow.

Ib- photos will follow shortly, Luke was on the MT stand at the expo so you may have seen him then.

Liquid Sun Rayz.co.uk

 

 

kitty


Great to have another top competitor posting their journal. Good luck with the prep.
 
Think I was talking to you and your wife at the Expo. (Were you the couple with the tiny baby sat on the MT stand on Sunday?)

Hi Kitty,
That was me and my girls.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

A lot of my training is done around 9-9.30am, get it done and spend the rest of the day re-feeding, even on the diet the food is going in.
No 1st thing cardio today, as i was school run. From there to Golds Gym, Bedford.....Chest.
Flat fly machine  x4.... warm up, good stretch, 15+reps.
Incline d/b press x3... 12, 10, 6rest/pause for couple more
Incline Hammer Presss x3...10, 10, 20.it got lighter!
Hammer flat press x3....15, 10, 6rest/pause
Cable crossovers x3....15, 15, 15.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Finished with 20min cardio...not much but will be upping it as we go along.......Isolate after, followed by 40g Vitargo+10g Glutamine 15 mins later..........GOOD FOOD till all day, abs and more cardio 4pm...not very exciting i know but i do some it naked and its much more fun!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Nice chatting with you and the girls. Bet the little 'un is much bigger now.
 

corpus luke.


Finished with 20min cardio...not much but will be upping it as we go along.......Isolate after, followed by 40g Vitargo+10g Glutamine 15 mins later..........GOOD FOOD till all day, abs and more cardio 4pm...not very exciting i know but i do some it naked and its much more fun!!!!

I do hope you do cardio at home
 
There again us female members could always say...............

Sponsored by Muscle Finesse  

Hello mate i will follow this one it looks interesting i intend to compete in a ukbff show next year!!  I can't imagine i will be competing at similiar weight catergory to you though, probably u80's or u90's.

June 2009
Wake                                      Black coffee + 200mg caffeine + 10g glutamine + 5 BCAAs
45 mins low intensity cardio

Breakfast 7.45am                   Shake: 1 tbsp ground linseeds + 100g oats + 1 item fruit + 200ml skimmed milk + 3 egg whites (LEW) + 2 tbsp ground almonds + 60g whey isolate + water
                                            1 vit C + multivit

8.45am                            Pre-workout drink (inc 3g beta-alanine)
                                      2 tbsp sunflower seeds
                                      5 BCAAs
                                      During workout – Size-on + water


Immediately post workout 25g whey protein hydrolystate in water
 
15 mins later                  40g Vitargo + 10g glutamine in water
                                      3g beta-alanine
 
11.30am                        150g lean red meat
                                      75g (dry weight) brown basmati rice
                                      Salad / veg + 1tbsp extra virgin olive oil
                                      Drink water
 
2.45pm                          150g chicken breast
                                      40g (dry weight) brown basmati rice
                                      Salad / veg + 1tbsp extra virgin olive oil
                                      Drink water
 
4.00pm - 45 mins low intensity cardio
4.45pm                          30g whey protein isolate + 20g Vitargo in water
 
Or on training days
15 mins pre workout     2 oatcakes
                                      Item fruit
                                      20g whey protein isolate in water
 
4.30pm                           25g whey protein hydrolystate in water
15 mins later                  20g Vitargo + 10g glutamine in water
 
6.00pm                           150g chicken breast / lean red meat
                                      3-4 small boiled new potatoes / 40g (dry weight) brown basmati rice
                                      Salad / veg + 1tbsp extra virgin olive oil
                                      Drink water
 
8.30pm                           250g fish (vary types)
                                      2 whole eggs
                                      Chopped onion + tomato + 1 tbsp extra virgin olive oil
 
10.30pm                             40g slow release protein + 10g glutamine

James Collier
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That's the meal plan Luke and I drew up on Tuesday for the first stages of his prep

James Collier
Sign the petition to stop VAT on sports drinks

Thanks James.

As James mentioned on been following this since tuesday, its bit different from what i've done in the past but James knows his stuff so i'm pretty excited about the diet.!....Have been doing cardio for last 10days,as i was getting further away from the 100kg weight limit. Was at 115kg...today am 112kg/17.9st....had bf done month ago was 13.36%.. now approx 2% less.  As long as i'm ripped and full dont care what i weigh on stage, expecting high 90's.........I'm 5' 8''

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

blimey you are a big lad, there seems to be a lot of food there but if that is what you need then go for it.

Are we going to get to see any pics?

Delts today, 9am start.
Machine lateral raise..x4..25,15,12,8rest/pause
cable lateral raise..x2..15,15
Arnold press...x3..12,8,8r/p
Press behind neck..x3..10,10,6 drop set 6
Bent over d/b raise..x4..15,12,12,8
Felt strong today. great pump. Cardio done am, more later plus calves.......

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hi matey,

need all that food coming in as training twice daily most days...rather up the cardio than reduce the food, helps preserve all that hard earned muscle!...    

Hows your training? competing soon?

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

westy19


blimey you are a big lad, there seems to be a lot of food there but if that is what you need then go for it.

Are we going to get to see any pics?

Ooops, last post was for you Westy!
Pics coming soon,...got shave my hairy body and the lawnmowers broke!
But really they are coming!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.


Hi matey,

need all that food coming in as training twice daily most days...rather up the cardio than reduce the food, helps preserve all that hard earned muscle!...    

Hows your training? competing soon?

Training is going well thanks,
i have a few weaknesses i wanna work on.  Like calves and ABs, once i am back to bulking i will be hopefully train these both twice a week, one heavy low reps session and one lighter high reps sessions to try and cover all the bases. 
 
As for competing i will be looking to do it early next year(end april), going for the south coast show, ideally i would go for a later show but and give myself a few more weeks to bulk up, but i am supposed to be going vegas at the end of may, so even with a later show that be right in the middle of my prep which would be no good.  So the plan is to compete hit a noce short rebound then hit vegas just being able to relax.
 
I have my journal linked in my sig, i am trying to get fairly lean this summer, i will look to maintain for a few weeks, before hitting the bulking again, although i will be looking to keep it a lean as poss.  Over a 17 week bulk i wanna add 21lbs i reckon putting me at around 16st mark, now i know that won't all be lean mass, but i am pretty sure any more than that would purely be fat and pointless.

Luke - next time Eric is in Bedford for Daz, we'll get a shoot with you too

James Collier
Sign the petition to stop VAT on sports drinks

James


Luke - next time Eric is in Bedford for Daz, we'll get a shoot with you too

Cool. Posedown with the superheavy beast.....gonna be having nightmares!!
Must eat more!!!!!!.....

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

great news luke to see your doing a journal this will inspire alot of people to diet and compete. i will definatley be coming to see you in this show. cant wait for the pics. been checking your diet looks good do you take 10g of glutamine cause of your size would you recomend someone my size only take 5g and 10g after i train. graham

Hi mate,

I go for 40g daily of glutamine, 10g first thing and after train always. For you 20g daily would be fine.
When i'm not dieting only take in 20g. TBH its something i recommend when dieting, but if you can afford to do it all the time, get it in!..

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

titch84


great news luke to see your doing a journal this will inspire alot of people to diet and compete. i will definatley be coming to see you in this show. cant wait for the pics. been checking your diet looks good do you take 10g of glutamine cause of your size would you recomend someone my size only take 5g and 10g after i train. graham

Don't compare your diet to a top level guy's diet, Graham.  There are so many other factors which come into play.

James

titch84


great news luke to see your doing a journal this will inspire alot of people to diet and compete. i will definatley be coming to see you in this show. cant wait for the pics. been checking your diet looks good do you take 10g of glutamine cause of your size would you recomend someone my size only take 5g and 10g after i train. graham

Don't compare your diet to a top level guy's diet, Graham.  There are so many other factors which come into play.

cheers james just getting a few tips, going to be a great journal to read. i,ll keep posted.

After a relaxing weekend and Fathers day I am back in the gym monday morning for the gun show!!

Biceps - e-z bar curl x 4..15,15,10,6r/p+drop
             preacher machine curl x2..10,6drop set
             alt.dumbell curl  superset
             rope hammer curl x3..10,8,8 on both.
Triceps- e-z bar extensions x4..15,15,8,15
              pushdowns  x3..15,10 drop 20
              hammer dip  x3..10,10,10
              rope pushdowns  x2..25,15
All done under control at good pace. Felt strong, great pump...Suffering as i type this!!  Cardio later, cant wait!!!!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

What did you get / do for Fathers' Day Luke?

James Collier
Sign the petition to stop VAT on sports drinks

James


What did you get / do for Fathers' Day Luke?

Got new bag to carry all my beta-alanine in!
Did lotsof cardio chasing the kids too!
You have a good one mate?

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

James


What did you get / do for Fathers' Day Luke?

Got new bag to carry all my beta-alanine in!
Did lotsof cardio chasing the kids too!
You have a good one mate?

Got a large chocolate medalion - so, yeh, not bad!

corpus luke.


After a relaxing weekend and Fathers day I am back in the gym monday morning for the gun show!!

Biceps - e-z bar curl x 4..15,15,10,6r/p+drop
            preacher machine curl x2..10,6drop set
            alt.dumbell curl  superset
            rope hammer curl x3..10,8,8 on both.
Triceps- e-z bar extensions x4..15,15,8,15
             pushdowns  x3..15,10 drop 20
             hammer dip  x3..10,10,10
             rope pushdowns  x2..25,15
All done under control at good pace. Felt strong, great pump...Suffering as i type this!!  Cardio later, cant wait!!!!!!!!

 
Yeah agree mate, great workout arms feeling toasted . .
 
2 tickets to the gun show !!!!
 
Sam

going to be a great journal to follow this one!  Thats some serious weight at 5'8! 

great to have someone of your level running a journal to keep us mere mortals motivated!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Hot day in Golds today and its Leg day!!
Good stretching before quads, always.

leg extensions..x4 .20,15,15,12rest/pause for7more
smith squat ...x4  .15,15,12,12. worked up to 200kg
leg press ..x2 .20,15
aductor machine in/outer superset ..x2 15each
Higher reps work better for me.
4 exercises done hard and proper is all it takes.
Hams and calves later.
Journey home breakfast nearly came up!.. Vitargo and glutamine never tasted so good!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

Journey home breakfast nearly came up!.. Vitargo and glutamine never tasted so good!!

Hardcore!!!

Was hardcore..

Poor man even had to go out to the carpark, was pulling a whitey lol

Chest tomorrow then Mr Nichols ?

Can't wait lol

James

corpus luke.

Journey home breakfast nearly came up!.. Vitargo and glutamine never tasted so good!!

Hardcore!!!

The only way to do quads!....smash em in!...

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Must ask how do you find smith squats Luke, don't see many post about'em on here, is there a reasoning behind the smiths as opposed to free bar?

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali

pitbulladams


Was hardcore..

Poor man even had to go out to the carpark, was pulling a whitey lol

Chest tomorrow then Mr Nichols ?

Can't wait lol

Cant even think about chest yet, got hams and calves in hour!

Old painless will be waiting for you in morning......gonna roll with plasmajet and 3scoops superpump!....gonna be taking trash. [dont say i always do!!]

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

oasis


Must ask how do you find smith squats Luke, don't see many post about'em on here, is there a reasoning behind the smiths as opposed to free bar?

Hi mate,
Am trying to get more sweep on my quads, so have my feet forward and closer than normal squating. This is much easier to do on the smith, plus its safer using when handling heavier weights.
I do still regular free bar squatting in the normal way and can move lot more weight, am concentrating on some serious sweep.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

oasis


Must ask how do you find smith squats Luke, don't see many post about'em on here, is there a reasoning behind the smiths as opposed to free bar?

Hi mate,
Am trying to get more sweep on my quads, so have my feet forward and closer than normal squating. This is much easier to do on the smith, plus its safer using when handling heavier weights.
I do still regular free bar squatting in the normal way and can move lot more weight, am concentrating on some serious sweep.

 
Thanks a lot Luke, these may be worth a punt.

It's hard to be humble when I'm so great...

If you even dream of beating me you'd better wake up and apologize...Muhammad Ali