Daz Ball is currently one of the top names in UK bodybuilding and is sponsored by MuscleTalk. This journal runs alongside Daz Ball's Journal in the Progress Journals section of MuscleTalk. This will be updated every 2-4 weeks with meal plans, progress photos and more. James Collier, MuscleTalk co-owner, is Darren's sponsor, promoter and nutrition advisor and this journal will have input from both Darren and James.
To contact James for tailored nutrition advice please email info@healthyaction.co.uk
We'll be following Darren's progress through 2009 which will include Darren competing at the Body Power Expo on May 9th - 10th , where he'll be available to meet on the MuscleTalk stand, some European shows and some guest appearances, with the ultimate goal of taking the UKBFF Super Heavyweight title and the overall to become the 2009 British champ in order to become an IFBB Pro. From there? Well... the sky's the limit!
In 2008 Darren took 2nd place in the Heavyweight category at the UKBFF British Finals; he was ripped to the bone, but arguably lost too much size. These photos were taken one week later where Darren guest posed at Scott Horton's Mr Hercules competition:
James Collier – 19/01/09
I started working with Darren on his diet in December. Obviously Darren had a very good diet already, but we revised a few things and together came up with this:
MEAL PLAN – Training Day
MEAL PLAN – Cardio Day
Darren keeps excellent condition even off season, and in the few weeks he'd been following the above plan, he hadn't gained any weight. I therefore felt there was considerable room to increase his portions, particularly of starchy carb foods. This is his current regimen (as per 13/01/09):
MEAL PLAN – Training Day
Tuesday 13th January 2009
MEAL PLAN – Cardio Day
Tuesday 13th January 2009
Daz Ball – 21/01/09
I feel all round healthier and good in myself and am sleeping well since I started the above meal plans. I'm feeling better than ever. I also feel I look the best off season I have ever looked.
I'm continuing with the same style of training I've been following for some time. This is a high intensity training (HIT) regimen, but I do train instinctively varying my style as to how I feel. If I'm feeling strong I'll go a bit heavier with a few less reps, but still keep the volume. If I feel a bit weaker, I'll work more to the squeeze keeping the weight down a bit; on these days I'll also pose in between sets. My rest periods are usually 45 - 60 seconds. Since I've been using the volume style of training I've been getting fewer injuries and can also do more sets so I can hit the muscles at a variety of angles.
My style of cardio is a bit controversial. It's high intensity interval (HIIT) style, where I like to use different machines and also boxing pad work with my brother. The pad work is a 2 minute round with a 1 minute rest.
I weight train on a 4 days on 1 day off cycle: chest + biceps; back + triceps; legs (quads and hams); shoulders + traps. I do calves only every 4 weeks or so and just 4 sets. Abdominals I do 2-4 times per week – one day lower and one day upper. I do 45 mins low intensity cardio on the day I do not train weights, and I do the HIIT/boxing on a chest and shoulders day.
James Collier - 27/01/09
Daz is progressing well. We had a photo shoot in his gym today. Eric Guy also filmed him and his training partner Chet training shoulders. Here are some highlights of the workout, to give you an idea of how they train:
Daz Ball - 27/01/09
Had a great shoulder workout with Chet (as always!) even with the camera on us. The video above should give you an insight as to the intensity we use in our volume style training. Please ask me any questions in my journal on MT.
Daz Ball - 3/3/09
I have altered my training routine to now doing the 5 day spilt Monday to Friday and I am splitting my back training to a back width day on Wednesday and a back thickness day on Friday. I'm also splitting the training doing one part in the morning and one part in the afternoon. I've upped the cardio and am also doing more HIIT and sparring. My condition is spot on considering I'm off season, so we're altering my diet as there's still over 8 weeks before the Body Power UKBFF show.
James Collier - 3/3/09
Darren's condition is frightening for off season; in truth he's about one week out of a stage weight. He has lost weight in the last 2 weeks, and as there's still nearly 9 weeks to go, we're upping his food, but keeping his cardio reasonably high. He is now having more fats and peri workout carbohydrate intake is higher; in fact it's doubled considering he's now weight training twice per day effectively. Also he's having additional Maltodextrin sipped during the afternoon.
His new meal plan for a typical training day is:
13/03/09 - Daz, James and crew visit Gold's Gym, Bedford: Report and pics
Part 2 - Preparation for the UKBFF Body Power Event