My Story — The Natural Bodybuilding Coach

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Reflecting On My Life In Bodybuilding: How I Went From A Skinny Bro, To A PhD Bodybuilding Pro.

Featured is a reflective piece on my history as a competitive bodybuilder. How I started as a teen competitor all the way up to taking part in world championships as a seasoned professional.

Early Lifting Career, Cement Weights and Action Stars

When I was 14/15, I was a skinny geeky kid, who liked action movies, computers, wrestling and playing sports. I was by no means a cool kid, I was small of stature, so I was an easy target for bullies, and had no luck with girls. I also grow up in a rough area, I wouldn’t say I was poor, compared to my neighbours, but I was definitely working class. I also had absolutely no idea what I was going to do with my life and what opportunities were out there. Who does at that age though? I was also fed up with feeling weak and small, of nobody noticing me and wanted to be better at sports. Inspired by my action movie and wrestling heroes I started working out, I loved the films of Stallone, Schwarzenegger, and wrestlers like Stone Cold Steve Austin and De-Generation X, in the late 90s early 00s. Those guys were anti-authority, they were their own men, heroes to the every man, and they inspired me to start working out.

Stallone, Arnie and Professional Wrestlers were big heroes of mine growing up.

I had no idea what I was doing initially, but I knew I should do push ups, sit ups, and probably some bicep curls. There was no YouTube, smartphones or Instagram back then, when I started. I’d seen some modest gains working out initially, by doing push ups and sit ups, and noticed that I had a determination and work ethic that many of my peers lacked. I was also naturally fitter than many of them, and with the work I was putting in, I could see when it came to PE at school, I was starting to get credit for being a decent athlete. I loved working out, and after a year of using an Argos dumbbell set, I thin kthe heaviest one might have been 4-5kg. I’d graduated beyond basic calisthenics to a York cement barbell where I would do some compounds. No legs obviously. There was a purity about that time in my lifting career I loved, and I rode that wave until I was 17 and left school. Lifting weights gave me something positive to focus and that I was good at. People, started to take notice of my physique, I’d grown in stature, girls took notice and I’d grown in confidence exponentially. It was an amazing thing and I thought I could use some of that energy and help others do the same. It was obvious to me that I should do something in the health and fitness space as a career.

Everyone has a a smartphone to take high quality photos of their progress. When I started I didn’t own a digital camera, I did thankfully manage to get some shots from my camera phone. These photos I think are circa 2003 - 2004. I’m pretty certain, I thought I was stacked!

I went to college at 17. It was also the first time I’d properly trained in a gym. I remember paying 50p per session, or £2.50 per week to train at the college gym. It was the first time I’d used a bench properly, free weights or even trained my legs. I was studying a HNC in health and fitness and learning about the human body, I wanted to be a personal trainer and share my passion with others. It was at this time that I really got into bodybuilding. I’d always been inspired by Arnold Schwarzeneggers, so it made sense to me that I should do his workouts. I would get them out of Flex magazine, 5 sets per exercise, 25 sets per muscle group. 4 to 5 days per week. I would have done more if I had the time. It was also about this time a friend mentioned I should do a bodybuilding show. I was buying the magazines, so it started to be on my radar, however the idea of doing steroids always seemed wrong, like cheating and unhealthy. So I train for another year, progressing to a commercial gym called LA Fitness and a guy mentioned to me I should do natural bodybuilding. This idea appealed to me for obvious reasons, but I’d never heard of natural bodybuilding and had to find out more. It was also great to have someone believe in you and think you could be good at something.

My early knowledge about training and nutrition came from magazines. I used to devour those magazines and loved to follow Arnolds old school workouts. The Troy Alves copy of FLEX was the first one I ever bought, It featured an article with Mike Matarazzo discussing his health problems with steroids.

The First Natural Bodybuilding Show

Like I said above, I’d never heard of natural bodybuilding, I always thought you needed to steroids to take part in a bodybuilding shows, so it really piqued my interest. Sport in general has always been a great opportunity for working class guys like me to make something of themselves. Natural bodybuilding offered me that opportunity, and I was very conscious of that was a big motivator. I remember I got a DVD of the British Natural Bodybuilding Federation Scottish 2005 championship, from a woman in the gym who was a PT and had competed the year before. It inspired me motivated me to take part, after I watched that video I knew this was something I could do. So me and my training partners formulated a plan, to improve for a years time and have a go at the Scottish BNBF Championships in 2006. By the time the contest came around I think I’d been training for around 4 years, may be 1 year with weights properly. I would check in with my training partners sporadically to help get myself in shape. There were no contest prep or posing coaches back then.

After a year of training in 2006, I felt I was ready to take part in my first bodybuilding competition, the BNBF Scottish Championship.

I remember the dieting for that competition, which was fairly awful and the guys who helped me didn’t really know what they were doing. Again like lifting those cement weights there was a purity to it, but I would have benefited from a high perfromance approach. But I knew I had to eat protein, and I ended up just smashing loads of cardio and cramming for 8 weeks to get in shape. Cardio twice a day was tough. My biggest fear for that event was probably looking silly wearing a pair of trunks on stage. I’m sure it’s a fear for everyone has. I remember putting on the tan, it used to take ages, painting myself orange, shaving my legs and questioning my life choices. However as nervous as I was for the competition, I’d practiced the shots, put a routine together and managed to get myself in reasonable shape for a teenager. After I stepped out on stage it all felt very natural, I got a major buzz and I knew at that point it would be something that I’d love to do again and again. In those days competitions were morning and evening shows, so in between I’d go eat a full bucket of KFC. Not a strategy I’d suggest anyone does, but it seemed like a good idea at the time. When I appeared again in the evening I did my routine, highway to hell – ACDC, and took the category, for my first win as a Mr Scotland. I’d then get the opportunity to step into the overall. I even thought at the time I might win, that’s teenagers for you though. It was a great chance to stand on stage with Jon Clark, Mick Battersby, Kerry Napier, and I believe Eric Dowey, the former three would all go onto to be professionals, which was probably an indictment of how good the class was, we would recreate the photo 10 years later at the DFAC worlds in 2017.

Back in the early 00’s the only way to get video from events was either digital photography or to purchase DVDs of the events. Thankfully I managed to get those DVDs of my first ever show, even if I din’t have the photos. Looking back on the photos, there’s a lot I could have improved on, but for a amateur bodybuilder, largely doing it by myself with no information. I think I did alright. I had potential for sure. I would have loved to have someone like myself in my corner back then to help me fulfil my potential.

Hooked on Bodybuilding

After I did the championship in 2006 I went onto do the British Finals, I took a far more professional approach, and enlisted the help of Douglas Black the owner and founder of Extreme Nutrition. He was a great mentor for me down the years. I’d later go on and work for his business. He was a proper bodybuilder, having competed multiple times and owning one of the biggest supplement companies in the UK at the time. He also was well connected; he knew everyone which made a big difference in opening me up to the wider world of bodybuilding. Importantly he seen the potential in me. The coaching though wasn’t like it is now. I basically seen him once every 2 or 3 weeks and he told me to diet harder and changed my food or cardio. I remember I did far more cardio and had a much more structured diet and it was possible for me to get updates so long as. I got myself ot his warehouse. My diet largely involved me smashing protein (consuming lots of extreme nutrition products obviously) with very little carbs and fats. I got ripped. I needed to be as well as the competition was of a much higher standard. At the time it was an under 21 class and as a 19 year old I was potentially giving up 2 years on some of the guys. I would take 2nd in this competition, behind Abdul Miah, who became a two time jnr champion. Alongside Steve MacDonald and I, he was probably the only other guy to do it. I remember being bummed out at the time but resolving that I would come back bigger and better the following year. The winner booked their ticket to the world championship, and I wanted an invite. I was hooked and resolved to comeback the following year. I still remember my 2007 contest prep, to this day it’s still probably the craziest one I ever did. I did, 7 competitions, (the Prolab Classic (Novice) 3rd, UKBFF Scottish 1st, NABBA Scottish 1st, Caledonia Classic 1st, BNBF Scottish 2nd, BNBF British 1st, and INBA Natural Olympia 2nd), basically ate zero carbs for 9 months with a cheat meal every weekend, and smashed myself with cardio. That was the Douglas Black Method. I’d won the British Title that year, and booked my ticket to take part in the Natural Olympia in Greece Thessaloniki. I remember that competition was a lot of fun travelling out with the British team to be in Greece. I was going as the British champ and I really fancied my chances. The guys were all great competitors, I remember being up against Italians, Americans, Russians, Australians, Greek and Bulgarians. I took 2nd place to the Bulgarian, and I still remember the routine I did right at the end of the show and nearly 10 pm to Aerosmith, Shut Up and Dance. I knew I wanted to do more of these trips and go on and compete multiple times abroad.

2006 into 2007 were exciting times for me as a junior bodybuilder, I competed in a ton of shows, won a British title and got to compete at the 2007 PNBA Natural Olympia. I only wish I had the forsight to take more photos of the expereinces. As an athlete all the competition honed my craft and really upped my game as a competitor.

I was fortunate for the rest of my time as a jnr that they moved the age boundaries from 21 in 2007 to under 23. Which meant I’d get another two years to compete as a 21 and 22 yrs. I competed against some good guys in the Jnrs, Robert Waterhouse, Mark Claxton, Lawrence King and Micheal Perrin were of notable. I’d compete against Rob in 2008, 2013, and 2017. I never got the opportunity to go up against Lawrence or Mark again, but I competed against Micheal a few times again as an amateur, in overall standings. I’d come 2nd in 2008, to Rob, I remember as a past champion it allowed me the opportunity to skip out the qualification, and in 2009. The notable thing about my 2008 prep was that I got to do my first guest spot, I would fly in from Malta of all places, living out there at the time, it was a fun prep, going to the beach, the gym and doing personal training. It didn’t allow me to be Rob though! I had another go in 2009, I focused on the one show all year and took the title after a 12 week diet, I think it was the longest I’d ever dieted for. I was simply bigger, more conditioned and polished at that point. Having competed 4 years on the bounce and having over 10 shows under my belt as a 22 yr old, I was far more experienced. Difficult for a 20 or 21yr old to over come. I qualified for the worlds, but they didn’t have a jnr class. To this day one of my biggest regrets was not to go to Washington to compete as a lightweight at the Worlds. I should have done it, competing at a worlds is always special so given the chance you should always go on and do it.

In 2008, I ddin’t managed to put things together quite as I should, I was learning more about nutrition, but admittedly I didn’t really know what I was doing. I lost too much muscle when I prepped, and paid the price, by coming 2nd to a a young Robert Waterhouse. He was always a great competitor. In 2009 however I was far more educated and had a far better idea what I was doing. It was my best look as a junior without a doubt.

The Step Up: Junior to Opens, Strongman & Powerbuilding

The next time I competed was 2012. I needed time out to make improvements before going on to compete in the Mr classes. A lot changed in my life as well between 2006 and 2012, I’d completed a BSc (Hons) in Sports Science, I’d also went onto do a MSc in Human Nutrition. I knew that I wanted to work in sport and nutrition so it made sense, I also moved from Livingston where I’d lived all my life up to that point, to Aberdeen to study. It meant new friends and a new environment. It also meant new training, Aberdeen is famous for Highland Games, strongman, and powerlifting. So the culture shift meant doing even more power building and competing in strongman! I’d always loved strongman and training in the gyms up there gave me the opportunity to do that. It might have been my 2012 or 2014 prep, one of them though I did a strongman comp as part of the preparations. (then again in 2017) Lifting logs, doing super yokes, and atlas stones was a great way to improve the thickness in my physique, I think my power building and classic bodybuilding style has always contributed towards me having a classic style physique. The biggest thing I remember about my 2012 prep was the pressure I put on myself to win, I’d been a successful junior so I wanted to maintain the track record. Also my former junior peers had gone onto win British titles so I wanted to emulate their success. 2012, will always be remembered as the year Nathan Williams arrived on the scene. The kid really was the prodigy, to this date he’s still the best natural bodybuilder I’d ever seen. David Kaye was the bodybuilder of his generation, but Nathan at his peak was unbeatable. If he competed more then he’s probably the best of all time. Regarding the stress about stepping up, the reality was, I’d done 10 + shows as a jnr and had 4 years of competitive bodybuilding under my belt, I’d also had 8 years bodybuilding training under my belt. Most guys goign into the novices or even the opens for the first time have nothing like that, so I was always going to do well when I stepped up. You can’t guarantee a win of course, but looking back now, I always stood a chance of making up more than just the numbers.

Results Gym was a real no thrills, hardcore training environment. To say it was basic, and it was hardcore. The only way you got respect in that place was by lifting heavy things. It fit in perfectly with my Powerbuilding approach I always took to bodybuilding and afforded me the opportunity to also take part in strongman events.

In 2012 I did 4 competitions, the UKBFF Scottish (4th), BNBF Scottish Heavyweight (1st & Overall), BNBF British Middleweight 1st, DFAC Worlds Heavyweight 2nd. The first competition was a warm up to dust the cobwebs off having been off the stage for a few years. Thereafter I did the Scottish my first overall title win and then onto the British finals. I remember beating Shayne Raymond, I was slightly more conditioned and my classic lines really helped me. It was a close run thing though. Nathan swept us all aside in the overall. After that I went to the Worlds for the DFAC championship in Miami. It was my first time in the states and I loved it, Americans always have such energy and genuine enthusiasm and optimism. So I was back living the dream travelling with the British teams to compete. I was going out to try and win the worlds, but Sotonya dokubo also had the same idea. Sotonya was another great competitor who, had he comepted more could have racked up pro titles, he came 2nd in the DFAC Grand Prix behind David Kaye one year, a real strong competitor. He had an amazing back and bested me in those poses and took the win. I wanted to be a pro, but honestly I wasn’t ready that year. It wasn’t my time. So it meant going back to the drawing board with hard training and taking things a little more seriously. People mature at different rates and not winning is often the best thing that can happen for an athlete. It forces you to revaluate what’s going on. Again most of what Iwas doing was self taught, I needed someone to really make sure I was on it, earlier and ensure I was coming in on time. In the final few weeks I remember training with weights twice per day to ensure that I was sharp enough for the show. Not a great place to be. Regarding the World event, there was really enthusiasm I recall for the DFAC at the time, Chris Nsbuga came 2nd in the overall to Robert Johnson at that show. A great bodybuilder, he had hamstrings that I’ve never seen on another. The DFAC always put on slick events with great stages and some of my favourite photos and experiences were on those stages.

2012 didn’t quite pan out how I’d hoped, but. I was a better competitor for it. By he time I got to the worlds I was on it. I was fortunate to comepte against some great competitors though in that time. Nathan WIlliams and Sotonya Dakubo were great champions. I think Nathan could have been one of the best ever.

Winning World Titles & Turning Pro

In 2013 and 2014, I competed again and again. In 2013 I took everything more seriously than 2012, I competed in two shows the BNBF Heavyweight 1st, and the DFAC Worlds Middleweight 1st. For me this year was a case of close but no cigar, I wanted to win the overall British title, but it was just out of reach. I was Rob Waterhouse took the title in the overall at the British, it was also the first time I got to compete against Steve Howarth and stalwart of natural bodybuilding, the Albert Beckles of the natural scene. I felt I was better from the back than Rob, but he always looked so great from the front that it’s tricky to beat someone in those shots. At the worlds I would win my class, it’s my only world title to date. The problem was I lost the overall to Fabian Buchett. A great bodybuilder, who unfortunately disappeared from the scene. He never competed again. I was devastated. I looked great in the morning, had I been tighter in the evening I might have taken the show, but it wasn’t to be. I accepted he defeat graciously and then cried my eyes out backstage. I knew the next time I went out I had to be undeniable. In 2014, I did a guest spot at the BNBF Scottish, and then again the BNBF British Heavyweight 1st and overall, DFAC Worlds. For the worlds in 2014 I kept myself leaner in the offset as previosuly my condition had been an achilles heel. So I was more stringent with my diet and I worked on my posing more than I’d ever had before. Louis Smith was a new challenger for the overall, and Shayne Raymond a familiar foe, Ali Stewart was also waiting in the wings to try and best me for this one. In the end I was too much for them all, I defeated Tshalla Khabala in the overall, Micheal Perrin made a notable cameo, All the guys mentioned would go onto become pros. That year at the worlds, they would split the contest into Pros and Elite Pros. Elites were those who had placed top 3 previously, Masters +40 and Pros were everyone else. It was a nice idea but it never really took off. For me it provided me a stepping stone, and a softer landing into the pro category. Shawn Wolfe bested me and took 1st place, I came in 2nd in the Pro class. Not bad for my first outing on the pro stage. It was time to get even more serious though, I wanted to mix it with the best guys, the next time I’d be on stage would be the DFAC Grand Prix with some of the guys I mentioned previously, they are all great competitors.

In 2013 I had a great package, however it wasn’t quite enough to win either the overall British Title or the overall Worlds Title. So it was back to the drawing board for 2014.

2014 was the year I put it all together and eventually won the overall British championships and my Pro Card. I did a guest spot earlier on that year, and I knew then I’d be a strong candidate to won the title.

I made my Pro debut at the 2014 Worlds, with all the experience I had and muscle I’d built over the years, it made me a formiddible competitor even at that level. I took 2nd place in my first ever Pro event.

Being A Professional

Most guys when they turn pro don’t do anything with it. It’s quite litereally the end of their bodybuilding career. Me though I was deteremiend to do something with it. Just like the guys I read about in magazines and followed all those years ago. In 2016 I moved to Sheffield from Aberdeen to start a new job, I’d finished a PhD and it was time to get to work quite literally, I accepted a position teaching sports nutrition at Sheffield Hallam University. Sheffield is a big bodybuilding city, there are tons of gyms. They also have a great strongman community, and since I was coming from Aberdeen having done several strongman events it made sense for me to go and take part in events down there, but also to join Titanium Strength Gym. Some of the strongest guys I’ve ever met trained in that gym, we had multiple England strongest men, European powerlifting champions and UK Strongest competitors and guys who competed at giants live and the worlds strongest man. I got some of those guys in the gym into my lab at the time and I managed to coach some of them nutritionally. I took part in Sheffield Strongest man and continued my tradition of doing powerlifting. This was probably the strongest time in my life, I remember doing a 280kg deadlift, a 240kg squat, a 160kg bench press, 117.5kg log press, 130kg push press, 140kg atlas stone and a 350kg super yoke. Since that time the best I’ve managed is a PB on the bench 170kg. Time waits for no man as they say. In 2017, I did 3 shows, the DFAC, Rhino Classic and the DFAC Grand Prix British. The DFAC Grand Prix was stacked at that time. We had David Kaye, Robert Waterhouse, Shayne Raymond, David Hannah, Daz Cooper, and Mike Battersby to name but a few. I remember coming into that one knowing I had the tools to come in the top three, despite never competing against many of these guys and looking up to them. I prepped myself for this one and being a little tighter I might well have caused a few more problems, I came 3rd, with Dave in first and Shane in 2nd.

A few weeks later I’d compete in the Rhino classic, a tune up show prior to competing in the worlds, It was a fun show and they had 500 pounds up for grabs for the overall winner, I fancied my chances, although those chances were eventually thwarted by Max O’Connor a guy well known for competing in the NABBA Universe, One of the great honours bestoed on me at the Worlds in 2017 was to be the team captain. Whcih meant I was the UK representative for the DFAC World Cup. It was a neat idea, so I took the lead on motivating the team and ensuring that everyone was ready to take o n the rest of the world. the great thing was, we actually won the thing too!

I was unlikely going to best him. Still, it was great fun, and a good warm up for the DFAC Worlds. At the Worlds a few weeks later, I’d get a chance to compete against Shevon Cunningham. Shevon is one of the best bodybuilders of his generation, crazy conditioning and muscle mass. He was a multiple time World Champion, and I’d get to go against Dave again. To be frank I knew I couldn’t beat those guys, so it was all about being the best of the rest. They also split the weight classes into heavy and light, so it was another chance to go against Shayne and the newly crowned pro Louis Smith. At that show I was shredded, I don’t think I’ve ever been as ripped as that in my life. I had great detail across my frame and I needed it too. I just dieted for longer and that made all the difference. I did a photoshoot as well with Lee Archer at the time and managed to get some amazing shots of me in peak condition. This was really a breakout year for me as a Pro, I came third in that finals, I was disappointed not to get the chance to compete against Robert in the Pro again, since he was lighter, but it is what it is. Coming in beyond Shevon though was a real coup, although I doubt I took any points off him, I was top 3 at a worlds for a second time and that’s what mattered.

2017 was one of my best looks, I had a great combination of size, conditioning and strength (I competed in strongman that year). I competed against some great competitors at the time. Shevon Cunning and David Kaye were as good as they came.

The World Natural Bodybuilding Federation and Beyond

The next time I competed was 2019, I made the decision that year to broaden my horizons and compete across different stages. I loved competing with the DFAC and BNBF but the pro scene wasn’t growing and I needed a fresh challenge. I’d do those shows again if the opportunity presented, but bodybuilding being as political as it is, I’m not sure how much good will there is. This year, I did 5 shows, the UKBFF Scottish, DFAC British Grand Prix, the UKDFBA International, The NABBA Universe, The WNBF Worlds. The UKBFF show was really a warmup, to dust the cobwebs off, I hadn’t been on stage for a while. At that point in my life there was also some big changes going on in my personal life, I had a son, and I moved from Sheffield back to Scotland Aberdeen to start a new job, and I started a new business, with my business partner prepping competitors. Something I should have done years before. I trained for my 2019 prep with the intention of coming in bigger, as my friend Dave Kaye said to me, in the “Pro’s, you need size”. So that was the goal for 2019, come in shredded like 2017, but with more muscle. I started prep in around Feburary, it was a decent prep, I did unfortunately pick up a niggle in my right knee which meant I wasn’t really squatting for most of the prep, but I worked around it. I won the UKBFF U90 kg Scottish Championship in the early summer, a good warm up, admittedly though I was miles ahead of the competiton, In September though I was training for the DFAC Grand Prix, I was better than ever, and fancied my chances of taking points off David Kaye who would do it again. In the end I came 3rd, tied for 2nd with Ben Loyd, who beat me on condition. This would be a year of thirds and nearly rans. After that I went onto come 3rd at the WNBF British Pro international, I had to win a pro card the amateurs before the event at the Pro Am, Daniel Mucha won the overall. Then after that. I got the opportunity to compete at the NABBA Universe as a classic representative for Scotland. It was something I’d always wanted to do, compete at the NABBA Universe that is. I managed, to build a relationship with the former Scottish NABBA Mr Universe Champion Ian Lawrence, and he was gracious enough to extend that invite to me. I was really pleased with the look, it was a great honour to do the show, but I finished out with the top 5. I think the tan let me down on that one. Still again it was a great experience, and vowed to do it again in the future.

After that I went on and competed at the WNBF Worlds, it was my first time at the WNBF Worlds, and I knew that with the weight caps as a middle, I’d stand a chance of winning this one. New York was cool, but it was cold as hell! I remember the show though, it was one of the toughest times on stage I think I ever had, They didn’t do call outs, they simply put us all in a line and then moved us all around so there was no time for rest. Which meant I had to be on it with my fitness, so I was glad I’d practiced so much. The other daunting thing was the fact that you only got to come back for the evening show if you made the top 5. It was a great experience being at the WNBF for the first time, since this was a world championship with guys from all over the world, USA, Mexico, Canada, Italy, France, Spain, Germany, Australia, New Zealand, China, Taiwan, The Caribbean, etc. I’d done world championships before, but they were small events and the competitors were coming from less diverse countries. I truly thought I was going to win that one, but in the end I came out 3rd. I never like losing, but on that occasion, I think I could have justifiably been 1st. Regardless, I’d solidified myself again as a top 3 competitor in the world by placing again in a top 3. If I reflect on that season, I think tanning was an issue, I also could have been slightly leaner earlier on which could have helped me. I don’t think the size at close to 80kg helped me when I should have been closer to 79kg.

I had a great look in 2019, and I thought it was enought to win the World Middleweight title, but it wasn’t to be. I did however manage another top 3 finish at a world finals ao I established myself as a top contender once again.

President of The WNBF UK

Between 2019 and 2022 was a strage time. COVID happened, I remember prepping guys through COVID, with shows getting cancelled left, right and centre. I remember training in my spare bedroom, then in my underground carpark. It was literally minus 15 outside at one point when I was front squatting. Needless to say conditions were less than ideal to prep for a show. The opportunity also came up for me to run my own bodybuilding event. The WNBF was looking for a new rep in the UK, after the UKDFBA jumped ship to the PNBA, undoubtedly before they were unceremoniously kicked for a failure around their drug testing policy. So I had some conversations and with the President of the WNBF, set up a website and launched the whole thing literally 3 days after the UKDFBA made the announcement. Our show was scheduled for October 2021, and we ended up getting 100 athletes in it, alongside 20 + athletes to take part in the worlds at the end of the year in Las Vegas. It was a great achievement and we launched the next shows in 2022, with a show in the summer and then one again in the early winter for 2022. Being the leader of an organistation is a dififcult thing, but I realished the opportunity, there was so many things wrong with natural bodybuilding in the UK and around the world it seemed like a great way to craft bodybuilding in a way which was faier and more transparent. That’s something I always strived for while being in charge of the WNBFUK, and something I think the community reawlly valued.

The goal of the WNBF UK was to create an organisation that athletes could trust, which had integrity, an awesome platform to compete on with great stages and a great competitor experience.

I decided as well that. I was going to compete and I made a plan to do the NABBA Universe again, The NABBA England (to qualify), the WNBF German Valhalla Championship, and the WNBF Worlds. I also hired a coach for the first time in a bid to try and come in a little tighter, that my 2019 look, since I felt that’s what held me back. The other aspect I really focused on was my posing, I knew if I could offer something different then I’d truly be able to stand out from the crowd. I was also carrying an injury coming into this one, my back was in bits having slipped a couple of discs, it was a reoccurring injury, to be frank from lifting too much and training too intensely. So, getting a coach seemed like a good idea to juggle the many things I had on my plate, taking the focus off having to work out how to also prep myself. The reality was, with this prep it was a tremendous achievement to make it to the stage, I was simply looking to hold my own, the injury I had meant I couldn’t do any free-weights. I trained for the best part of 9 – 10 months, probably at 75% of my max, and less than that for movements associated with my legs and back. I got physio every other week, struggled to sleep and I was cranky. Juggling the prep coaching, the promoting, life and parenting, it made sense to do the coaching. In reality the accountability was good, I’m not sure how much more I got out of it, since I failed to come in better shape than the 2019 look, I did however managed to improve on my posing which was a big tick in the box. With the shows, I came 1st at the NABBA England which qualified me for the NABBA Universe.

After that I did the WNBF German Valhalla Pro, I remember not being as sharp as. I wanted to be for that one, it was a major disappointment. I should have been good enough for at least 2nd, but left the door open to get pipped and come in 3rd to Samuel Hartmen. It was great though to compete against a long-time fellow competitor Jame Melville who I watched come through the lightweight scene. After I did the German show I essentially went back to the drawing board, worked on myself and got my head down for the final 2 – 3 weeks. I upped my cardio, reduced my calories and managed to come in tighter for a 3rd place at the NABBA Universe, for a while I thought I was going to win it, but sometimes that’s just not the way it goes. If I’d been sharper, I’d probably have moved up a placing (note the theme). Finally I went into the Worlds with an improved look from Germany and heading up again against Fabian Faird. An excellent competitor who wone the German championships. I couldn’t quite match him on size, but I knew a sharper version of me and a better posing package might pip him. This was thankfully my best look all year, unfortunately the photos didn’t quite reflect that. I did however managed to take the 2nd place in this competition. I think if I’d won I’d have retired. But as things stand I feel like there’s a little bit of unfinished business, either to win a world pro title or to round out my pro career with 10 pro shows in total. Either way, this has been my journey, I learned a lot along the way and met some amazing people I’ll always remember and have went to some amazing places.

I had a full look at the German Pro Show, I was off though. We ddin’t get on stage until after 10pm and I was exhausted. It showed in my physique and I lost any detail I had, Thankfully my shape managed to carry me through on that occasion.

My look at the NABBA Universe was a step up from the German show. Placing in the top 3 was a big win for me after failing to place at the Universe back in 2019.

The Worlds in 2022 was a great expereince, I don’t think it was quite my best look, but regardless I got one of my best results. It was fun being a member of another great British team.

Advice I’d Give My Younger Self & Aspiring Bodybuilder

I’m not sure how many years I have left as a competitive bodybuilder. Time waits for no man as they say. The big goal now is to make it to ten Pro shows, it would also be great to finally get a Pro win! When you’re competing against the best in the world thoguh, it’s always going to be tough. Regardless thoguh it’s been a great ride and I’ve had a fantastic career. Here are a few things I’ve learned along the way that I think are of value.

It’s going to take time, I’ve been on this scene for a long time, there’s lots of people who have great potential, but in reality few people are really special and come out of nowhere to win everything in their first or second year. That doesn’t mean you shouldn’t believe in yourself, just that you need to be patience. It took Ronnie Coleman 10 pro shows before he won his first pro competition and 6 Olympias before he cracked the top 5 (He won on his 6th attempt) and there’s no doubt he had talent.
Get a mentor, I’m not talking about a coach. Get someone who’s been around and knows the ropes, who’s competed all over the world and who’s won things. I wouldn’t work with anyone under 30. It’s one thing to hire a coach who has experience prepping competitors, quite another to hire one with life experience/skills, and who’s done the things that you want to. Age makes a differnece they will be able to put things in perspective, they know what it’s like going to school, starting jobs, having kids and managing a demanding lifestyle. Hiring a fitness influencer who’s never lived in your world can be a big mistake and leave you working with an unbalanced individual.
Make sure your mentor is qualified, I had coaches and mentors at different points in my career, they had great bodybuilding knowledge and life skills, but had no formal qualifications in coaching, nutrition or other sports. As a result I made so many mistakes, over training, getting injured, and following bad diets, and dumb cardio protocols. Someone with a more rounded background would have known when to step on the gas and off it, and they would have known how to manipulate a diet to get the best out of me. It’s amazing how many well known coaches in this day and age have zero credentials. So find someone qualified.
Learn. Make sure your a student of the sport. Also make sure you learn about nutrition and strength and condiitoning. Do actual courses led by science based academics. The only reason I was able to achieve what I was able to achieve is because I typically knew how to exploit the science to get the most out of my body.
Compete often. If yo uwant to get good at bodybuilding you need stage time. So compete regularly, learn the ropes, learn how to travel to and from shows and don’t be scared about competing on different stages. You need to move out of your comfort zones.
Make sure you can pose, I lost competitions early in my career because i couldn’t pose. I was always determined, and I could squeeze my muscles, but I could have made way better shapes that helped me to win shows. Moreover, make sure you posing coach is a judge. Not everyone also has an eye for this sport, so be wary. It’s like style and taste. Not everyone has it.
Learn to Judge and Volunteer at Shows. Doing this will make a massive difference to how you see shows. You’ll be a better competitor, you’ll understand how things are scored and you’ll have more realistic expectations around stage timing and how event days will pan out.
Accept that you’ll lose more than you win. I’ve had some great results at shows. However I’ve probably got around a 50% chance of placing in the top 3 most shows I go into. Look at any top sports team and you’ll see that even their win percentage is around 50 to 60%. It’s not realistic to expect you can win everything, So don’t beat yourself up too much if it doesnt’ quite go your way.

Awards & Titles

Junior Bodybuilding Career

2006

BNBF Scottish junior, Champion

BNBF British Junior, Runner Up 2nd

2007

Prolab Classic (independent Show) Novice, 3rd

NABBA Scotland Junior, Champion

Mr Caladonia (independent Show), Junior, Champion

UKBFF Scotland Junior, Champion

BNBF Scotland Junior, Runner Up 2nd

BNBF British Junior, Champion

INBA Natural Olympia Junior, Runner Up 2nd (international)

2008

BNBF Central Championships (Guest Star)

BNBF British Junior, Runner Up 2nd

2009

BNBF British Junior, Champion

Amateur Open Career

2012

UKBFF Scotland, Under 90kg, 4th

BNBF Scotland, Open Heavyweight Champion & Overall

BNBF British, Open Middleweight, Champion

DFAC Worlds, Open Heavyweight, Runner Up 2nd (International)

2013

BNBF British, Open Heavyweight, Champion

DFAC Worlds, Open Middleweight, Runner Up 2nd (International)

2014

BNBF North West Championships (Guest Star)

BNBF British, Open Heavyweight, Champion & Overall, ProCard Awarded

DFAC Worlds, Open Middleweight, Runner Up 2nd (International)

Notable titles include:

1 x World Champion

3 x Top 3 Professional Worlds

5 x Guest Star

6 x Scottish Champions

6 x British Champions

8 x Pro Events

11 x International Competitions

32 x Competitions

Win Percentage = 40.6 %

Professional Career

2014

DFAC Worlds, Open Pro, Runner Up 2nd (International)

2015

BNBF Scottish Championships (Guest Star)

2017

BNBF North West Championships (Guest Star)

DFAC British Grand Prix, Open Pro, 3rd

DFAC Worlds, Open Heavyweight, 3rd (International)

2019

UKBFF Scottish Under 90kg, Champion