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James Llewellin - 1 Step Ahead
Breaking the mould of conventional training DVDs, James Llewellin and Creative Ecco have come together to produce 1 Step Ahead - a raw, emotional and inspirational journey to the 2008 UK championships held on the 19th October in Nottingham, England.
At stake is not only pride but a national title and the coveted IFBB Professional status that the 'overall champion' brings with it. It documents James Llewellin's thorough and exacting preparations under the guidance of IFBB Pro and nutritional guru Neil Hill. Experience with James the last 8 weeks of contest prep on the run up to the UK Championships. The DVD finishes as he guest poses as a Pro at the Hercules show on October 26.
In 1 Step Ahead, James Llewellin speaks out and shows the man behind the physique as well as detailing exactly what it takes to become a champion bodybuilder, both emotionally and physically. His relaxed, humorous yet focused approach will motivate, inspire and captivate. James is famous for his outstanding arms, and in my opinion, is the Welsh "Lee Priest!" See photo below of his arms when relaxed! James tells his story throughout the DVD in a most pleasant and intimate way.
There is no doubt that James Llewellin's 1 Step Ahead will keep you coming back for more, time and time again.
This great DVD also contains sections on nutrition, supplementation, basic training, posing, guest posing appearances, interviews, cardio, video diaries and more.
If you want a down to earth insight into the day to day lifestyle and mindset of a competing bodybuilder, this is the DVD you have been waiting for.
RT: 120 mins
For those of you who do not yet know JAMES LLEWELLIN, here is some background info on him, in his own words, from his web site with permission:
"I'll give you all a little bit of background first.
I first started competing in 2003 and since then I have competed around 16 times.
I started seriously training around 8 years ago. I stepped it up a couple of years later when a training partner of mine said that I had shit genetics and that I would never make a bodybuilder. So from that day I decided I would compete and after around 9 months I decided to enter my first show which out of 13 competitors, I won.
Later that year I was invited to compete in the NABBA UK First Timers finals which I also won.
A week after that victory I entered my first IFBB show (UKBFF) and won the Intermediate category which gave me an invite to the UKBFF British Finals in 2004.
About half way through 2004 I decided that I would enter another qualifier so I could compete in the Men's Middleweight category and not the Intermediate Class. I won the qualifier then went on to take 3rd in the Men's Middleweight class at the British Championships - I was totally stoked!!
In 2005 I came back again after qualifying late in 2004, again as a Middleweight. This I won again, and it enabled me to compete in the 2005 British Finals. I won the Middleweight British title this year but missed out on the overall title.
In 2006 I took a little time away from the IFBB and competed with WABBA where I won the British Title and the Overall and came 5th in the World Championships in the Short Class.
In 2007 I decided I wanted to come back into the IFBB, so I had to re-qualify to compete at the finals. I again won my qualifier, this time as a Light heavyweight and then came runner up to Flex Lewis in the Light heavyweight category at the British Finals.
In 2008 I teamed up with Flex's mentor, Neil Hill. He took me back down to being a Middleweight again and I won the Middleweight title once again.
However this time I took the Overall British Champion title and with it the single pro card that the UK give out each year!
That now brings us up to date.
After 5 years of competing and doing numerous guest spots I decided that I would take 2009 out of the competitive arena and spend time growing my PT and Nutritionist business. As a result I am training and looking after around 12 athletes this year, so it’s keeping me very busy. My pro career will kick off next year, 2010, when I hit the 202 class and I can't bloody wait.
I am 5'4" and sitting at around 200lbs at the moment. I have competed as heavy as 196lbs and as light as 175lbs last year. For my first pro show I will be around 7-10lbs heavier but with the conditioning that helped me win the overall last year.
So that’s pretty much it.
My diet is generally 7 meals daily which includes my PWO shake, so 6 solid meals daily.
The first phase was really to get me eating a lot of food regularly to get my metabolism running. I like my food and have no problem eating, but Neil actually made me eat more! I kept saying 'I don’t feel like I am dieting' and he always said 'make the most of it, it wont last!!!'
He was right, by 3-4 weeks out I was doing 2 hours of cardio daily and eating very few carbs. I used to fantasize about my cheat meal as soon as the last one was eaten!!
The diet was very balanced and included fruit, veg, various protein and carb sources including whole-wheat bread, steak, oily fish, oats, sweet potato etc.
My training has always been basic. Off season I train each body part every 10 days but pre contest I train with a more conventional 7 day split.
I like to train hard and heavy and for only around 40-50 mins. I go to failure on 1 set only as a general rule, and do anywhere between 6 and 12 sets per body part, and generally 8-15 reps (more for legs though).
Neil works solely on weight loss. He gave me a target each week and I knew with my protein high that the weight I was losing was mainly fat. I had to come in around 14lbs lighter than in 2007 so I did lose a little muscle too. He believes in depleting the body right down, then heavily loading for the last 3-4 days prior to a show. Man, I was sick of carbs after the load, I just wanted a steak and salad!!
I spent this weekend with him and yet again he ruined me in the gym. He is a wonderful family man and Neil his wife and children came over to us for a meal, and then the next night he cooked for me and my wife; a nice traditional roast chicken with rhubarb crumble for pudding!!! He likes his off season!! LOL!!
DIET TO GAIN SIZE
Here is a plan that I would advocate to anyone wanting to pack on some size. It may be too carb heavy for some of you, but for me it works a treat.
If you like your food, then you'll like this one!
6.30am CARDIO (20 mins)
Meal 1 (8am) 100g oats, 70g whey protein, 50g granola, 20g raisins, 20g cashew nuts, 250ml semi skimmed milk, apple.
Meal 2 (10am-11am) 5 whole eggs, 3 pieces of whole wheat bread SWAPPED FOR 55g Whey Isolate, 60g WMS on training days.
Meal 3 (1pm) 200g chicken, 70g basmati rice, veg, pineapple 10g olive oil.
Meal 4 (3pm) 240g salmon, 300g sweet potato, veg, pineapple.
Meal 5 (5pm) 70g of MP Total protein, 400ml semi skimmed milk, 50g oats. (Blended) plus banana OR 5 whole eggs, 3 pieces of whole wheat bread, pineapple.
Meal 6 (7pm) 250g steak, 300g potatoes, vegetables, yoghurt with 1 scoop of whey Protein, pineapple.
Meal 7 (10pm) 100g oats, 70g Whey Protein, 50g granola, 20g cashew nuts, 250ml semi skimmed milk. (same as breakfast)
Meal 8 (2am) 50g oats, 40g Whey Protein, 200ml semi skimmed milk, tablespoon of peanut butter.
I drink freely during the day and never have a fixed amount that I set myself to drink. It would never be less than 4 litres daily and would be water or sugar free squash.
This year I have been a lot more instinctive about my diet and if I am hungry, I will eat more and vice versa. However, I will always make sure I get my protein requirements in each meal even if the carbs are reduced or increased.
I am a big believer in variety and eat whole foods where possible. In the off season you will use a few more whey and MRP supplements just to get the required food input, but pre contest its all solid except PWO.
I use multi vit/minerals as well as a super B complex plus a pre workout creatine/NOX formula. Apart from that I use very few supplements in the off season as my diet has pretty much everything in it I need.
Hope this helps. James Llewellin"
News Flash: James Llewellin signs with CNP Professional.
CNP Professional signs sponsorship deal with pro bodybuilder James Llewellin.
James Llewellin, IFBB pro bodybuilder, has signed a sponsorship deal with CNP Professional, the leading supplier of high quality protein supplements to bodybuilders and other sportspeople. CNP’s founder Kerry Kayes is well known throughout the bodybuilding world.
He himself was a champion bodybuilder and now advises sports people in disciplines as varied as rugby, boxing, sailing, cycling, skiing, darts and of course bodybuilding.
Although Llewellin has used CNP supplements throughout his bodybuilding career this is the first time he has the company’s official backing.
The deal comes just in time for Llewellin’s upcoming appearance at the Europa Show of Champions, Orlando, Florida from April 16-17th, 2010.
“I’ve known Kerry Kayes for years,” says Llewellin. “Our paths have always seemed to run in parallel. It’s great to be a part of his stable now.
I can turn to him for advice, and in this business his advice is the best you can get. His philosophy regarding nutrition and supplements is the same as mine; without getting it spot on you compromise gains and recovery.”
Llewellin uses a range of CNP supplements to keep his body in shape and maintain optimum health. The main ones being Pro MR, Pro Peptide, Pro Recover, Pro Creatine and Pro Glutamine. Pro Vital, Pro CLA and Pro Omega he sees as ‘insurance policies’ in both the off-season and pre-contest phases.
“I started dieting on the 4th January for my pro debut in Orlando,” says Llewellin. “The CNP supplements are really playing a major role in my nutritional routine. The day always starts with Pro Peptide and oats and has done for the last 6 years. There is no better breakfast to start the day, to be honest.”
One thing James likes about CNP supplements is that they’re so easy to digest. “They are gentle on my stomach,” he says. “The undenatured protein is fantastic for building muscle. The science behind their protein is backed up by quantifiable research, and I can confidently say it’s the best protein in the world.
I take Pro Recover post workout for quickly-absorbed protein as well as fast-acting carbohydrates to replenish my body’s glycogen stores and repair damaged muscle.”
“We’re really happy to welcome James Llewellin on board,” says Kayes. “He’s become a well-respected figure in bodybuilding since his first competition in 2004, the CNP-promoted British Grand Prix at Wembley. James has always used CNP supplements throughout his bodybuilding career, so it’s great that now he can legitimately say so.
“It’s important for bodybuilders to look after their bodies year round - especially as the build-up to competition puts them under such strain.
Recovery is vital and that’s another area where our products help. It means bodybuilders can compete more often and still look good time after time.”
Proud Sponsor of
James Llewellin and