Give it the Beanz: Recent Episodes
Vaughan Wilson
Give it the beanz brings you everything in regards to physique development. Discussing strategies from general population to competitive body building and talking with some of the industries brightest minds.
Join me in todays episode where I welcome my long term client Chris to the show. We discuss Chris journey the last five years - the ups, the downs, the highs, the lows and everything else in between.
Having started out as a junior, moving up to novice, to now an open class bodybuilder, Chris has a wealth of knowledge and experience that many first timers could learn from. This episode is not to be missed.
If you are looking to join the team, enquire today.
Follow us on instagram: @prepcoachuk @c_bayne1
Join me in today episode where I am welcomed by 2x Miss Scotland Carolyn Mitchell.
We discuss her first competitive season, the results, the highs, the lows, the challenges and everything else in between.
If you are a first timer and looking for advice this episode is not to be missed!
Join the team and enquire today.
Follow us on instagram: @prepcoachuk @_ccmitchell
Join me in today episode where I reflect on the first 8 weeks of the season where our athletes managed to produce:
Overalls x 5
🥇x 36
🥈x 22
🥉x 9
8 pro cards
I go through the highs, lows, challenges and lessons learned.
Looking to compete and want to join the team, enquire today to start your journey.
Follow me on instagram:
@prepcoach uk
Join me in todays episode where I discuss the use of Anavar and Primobolan in the female bodybuilding scene. I go into exactly what they are, the reasons behind their use, the side affect on the body and wether of not they can be used alongside fem test.
The past 7 weeks the team have accumulate:
5 x overalls
34 x 1st
20 x 2nd
8 x 3rd
8 x pro cards
If you are thinking about competing enquire today and lets plan the show you're going to win.
Follow me on instagram:
@prepcoachuk
Join me where I talk you through one of my clients journey the past six weeks where he competed in eight shows. I go over how we peaked for each one, why we did things differently for specific shows and what we learned from the season. In the 8 week run he accumulated 11 x 1st, 3 x 2nd, 2 x overalls and 3 pro cards.
If you are interested in competing this year or next then join the leading prep coaching company in U.K at the current moment. Enquire today.
Follow me on instagram:
@prepcoachuk
Join me in todays episode where I discuss the use of fem test in the female bodybuilding community. I go into the theory behind how it works, potential sides and benifits out with bodybuilding.
The team are fresh off the back of another successful weekend grabbing:
1st x 10
2nd x 3
3rd x 2
Overalls x 2
Pro cards x 2
If you are interested in competing this year or next then join the leading prep coaching company in U.K at the current moment. Enquire today.
Follow me on instagram:
@prepcoachuk
Join me in todays episode where I discuss how to peak for two shows in one weekend. This weekend I had three clients compete Saturday and Sunday and they all did incredibly well. In this episode I give examples of how I managed two of their peaks across both day.
We have also created whatsapp group chats that will continue to document their progress going into these weekend.
In the past 4 weeks the team have collected:
Overalls x 3
🥇x 21
🥈x 14
🥉x 7
For the moment, 42 x top 3🏅is leading the U.K for the 2023 competitive season. If you're interested in joining the most wining team in the U.K at the moment, enquire today.
Join me in todays episode where I discuss how to deal with defeat in this sport. Wether or not you've placed 2nd or not at all, theres a certain way to go about it. I share my experience of what to do, and what not to do and why thinking constructively can sometimes be the best way.
The first two weeks of the season the team have produced:
Overalls x 2
🥇x 12
🥈x 4
🥉x 5
💳 x 5
Enquire today and lets start planning the show you'll do.
Follow me on instagram:
@prepcoachuk
Join me in todays episode where I discuss why you may need to reduce your training volume if you are someone who is incredible strong and muscular. I go over the importance of recovery, fatigue management and give examples from bodybuilders and bikini girl training programs.
I specialise in athletes in their 1st-3rd season, enquire today and sign up to the team.
Follow me on instagram:
@prepcoachuk_
Join me in todays episode where I discuss the end of VW Physique and the birth of PrepCoachUK.
Check out the new website:
www.prepcoachuk.com
I specialise in helping athlete in their 1st-3rd season step on stage and win. Head over to the website and enquire today.
Follow me on insta:
@prepcoachuk_
Join me in todays episode where I breakdown the cost of competing over the course of your 5 months prep. I go into the finer detials you might have forgetting to budget for and also how much extra you'll need show to show. I specialise in athlete in their 1st to 3rd season. If you want to join the team enquire today.Follow me on instagram:@vwphysique
Join me in todays episode where I go over when I use natural or pharmaceutical diuretics with my athletes. I explain exactly why I use them, when I use them and what affect it has on the body. I specialise in athlete in their 1st to 3rd year of competing, enquire today and let's get planning your shows.Follow me on instagram:@vwphysique
Join me in todays episode where I cover how to plan and adjust high days throughout your prep. I go into reasons as to why you'd implement them, what to look out for and when to tweak along the way. I specialise in athlete in their 1st to 3rd year of competing, enquire today and lets get planning your shows.Follow me on instagram:@vwphysique
Join me in todays episode where I go into the changes you may expect to see in your partner/other half as the prep. I cover how to approach those changes and if you are the one prepping, how to learn from my mistakes.Follow me on instagram: @vwphysiqueI specialise in athletes in their 1st-3rd year of competing, enquire today to get signed up.
Join me in todays episode where I discuss where I think you should be at 8 weeks out. I go into what you can do if you're behind, ahead and also what it may look like from a calorie/output perspective.If you are thinking about competing in 2023/2024 then enquire today and see how I can help you win your show.
Join me in todays episode where I discuss the differences between Novorapid and Lantus. I go through as and when I use them with clients and the benefits they both bring to the table.I specialise in athletes in their 1st to 3rd year, if you are looking to step on stage in 2023/2024 then enquire today. Drop me a follow on instagram:@vwphysique
Join me in todays episode where I discuss what you could do if you're in a gaining phase and your appetite goes. I go through what I would look at changing first before you consider dieting or performing a calorie reset. I then delve into what those are and when they have their place.I specialise in athletes in their 1st-3rd year, enquire today if you are looking to compete in 2023/2024.Follow me on instagram:@vwphysique
Join me in todays episode where I reflect on what has been another hugely successful year for the brand. I discuss how things have changed over the years, what I've learned, what I'm grateful for and what I'm looking forward to in 2023.If you are looking to join the team then enquire today. I specialise in athletes in their 1st to 3rd season.
Join me in todays episode where I discuss how to work things over Christmas if you are prepping. I go into what I do with my athletes, strategies you can implement for yourself and also how to stay motivated being so far away from your show.If you are thinking of competing in 2023/2024 then enquire today about joining the team. I specialise in athletes in their 1st to 3rd season.Follow me on instagram
Join me in todays episode where I discuss when and why your log book should stay in your bag. If you are thinking about competing in 2023 there is no time to delay, fill in the enquiry form and I will be in touch to arrange your free consultation. Follow me on instagram:@vwphysique
Join me in todays episode where I discuss how you would go about moving up from mens physique to classic physique or open class bodybuilding. I discuss the different criteria, where you would be suited and how each one might train. I then go into considerations you need to make when moving up and what you maybe haven't thought of.
If you're looking to move up and compete in 2023 or 2024 then enquire today to see how I can help.
Follow me on instagram: @vwphysique
Join me in today episode where I discuss what I feel a good off season should look like and what it should entail. I go over some of the things I've used personally and also with my athletes that have led them to having success when the return to the stage, what works and what doesn't.
I specialise in athletes in their 1st to 3rd year of competing. If your thinking about joining the team then enquire today.
Follow me on insta: @vwphysique
Join me in todays episode where I breakdown some of the different federations in the U.K that you can compete with. I go into wether or not they have first timer shows, categories and considerations to make when choosing which one you'll step on stage with for the first time.
If you are looking to compete in 2023 or 2024 and wish to enquire then simply click here and fill in the enquire form.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss what I think you should consider if your natural and are thinking about going down the assisted realm. I breakdown the difference between males, females, what to take into consideration and the implications to health. I also offer advice on where to start and what not to do.
I work with athletes in their 1st-3rd season, drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I discuss how you would go about moving from the bikini class to the figure class. I go into criteria for both and also how training would differ.
If you are looking to compete I specialise in athletes in their 1st-3rd year of competing. Drop me a DM on instagram to sign up today or head over to www.vwpyhsique.com
@vwphysique
Join me in todays episode where I go into some of the mechanisms behind the most common pharmaceutical diuretics used in the bodybuilding world today. I explain how they work in the body, the rebound seen and the dangers that come with using them.
If you are thinking about competing in 2023 I specialise in athletes in their 1st-3rd year, drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I discuss how to map the journey out if you're competing in 2023. Why you should be planning what you're doing and considerations to take into account.
I specialise in athletes in their 1st-3rd year, drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I discuss how to manage your recovery/fatigue across the week around your programming. I give examples of where to place rest days, why you might need a day off and how to be strategic with your sessions.
I specialise in athletes competing in their 1st-3rd year. Drop me a DM on instagram to book in your free consultation:
@vwphysique
Join me in todays episode where I discuss what they are looking for internationally in the bikini class after attending a pro qualifier in France. I also wrap up a very successful seven weeks of shows every weekend!
Watch the show day vlog here: https://youtu.be/s_UX4HNY9h8
Follow me on instagram: @vwphysique
Join me in todays episode where I recap the UKUP weekend with the team, where we broke the 100 top 3's marker! A HUGELY successful weekend and one I was privileged to be a a part of. I also go into picking your shows, finding your Olympia and why you shouldn't compare yourself versus other competitors doing other shows.
I specialise in athletes in their 1st-3rd year of competing. Drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I recap the UKUP weekend with the team, where we broke the 100 top 3's marker! A HUGELY successful weekend and one I was privileged to be a a part of. I also go into picking your shows, finding your Olympia and why you shouldn't compare yourself versus other competitors doing other shows.
I specialise in athletes in their 1st-3rd year of competing. Drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I summarise an incredible successful weekend for the team across two different federations. Taking home 4 x 1st and 3 x 2nd. With three of the team going again this weekend at UKUP I discuss our strategies peaking in back to back shows and what you might want to look out for.
I specialise in athletes in their 1st-3rd year of competing. Drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I summarise an incredible successful weekend for the team across two different federations. Taking home 4 x 1st and 3 x 2nd. With three of the team going again this weekend at UKUP I discuss our strategies peaking in back to back shows and what you might want to look out for.
I specialise in athletes in their 1st-3rd year of competing. Drop me a DM on instagram to get started.
@vwphysique
Join me in todays episode where I discuss post show blues. I go into why you might feel a certain way and some strategies to overcome it in the weeks/months that follow your show.
I'm currently taking on clients for 2023/2024 season, drop me a DM on instagram to join the team if you're in your 1st-3rd season of competing.
@vwphysique
Join me in todays episode where I discuss post show blues. I go into why you might feel a certain way and some strategies to overcome it in the weeks/months that follow your show.
I'm currently taking on clients for 2023/2024 season, drop me a DM on instagram to join the team if you're in your 1st-3rd season of competing.
@vwphysique
Join me in todays episode where I sum up the teams result from the JT Grand Prix. I also go into what different feds are looking for now in the bikini class, the difference internationally and how to plan your season if you're going to do multiple federations
Follow me on instagram: @vwphysique
Join me in todays episode where I sum up the teams result from the JT Grand Prix. I also go into what different feds are looking for now in the bikini class, the difference internationally and how to plan your season if you're going to do multiple federations
Follow me on instagram: @vwphysique
Join me in todays episode where I go over understanding your class criteria: classic vs mens physique vs bodybuilding, bikini vs wellness vs figure. I also go into how to accept a loss or a show that didn't go your way and why you should look at it logically opposed to emotionally.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss carb loading into a shoot or show. I go through the reasons why, how you figure out how much someones needs and the differences between individuals. I also give examples of how differently I do things with some of my clients.
Follow me on insta/tik tok: @vwphysique
Join me in todays episode where I discuss carb loading into a shoot or show. I go through the reasons why, how you figure out how much someones needs and the differences between individuals. I also give examples of how differently I do things with some of my clients.
Follow me on insta/tik tok: @vwphysique
Join me in todays episode where I discuss glute volume and programming across the week. I go into the difference between males and females, hip hinge considerations and how you can look to set up your week.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss dropping down from 5 training days to 4 or 3. I go into why you might do so, my own journey and the hesitations I had at first. I include how you might go about it and what a split might look like.
Follow me on instagram: @vwphysique
Join me in todays podcast where I discuss the importance of sodium in our diet as bodybuilders. I discuss exactly what is can do in the body, what we should be aware of and how we can manipulate it going into a show.
If your thinking of competing in 2023 then join the team today and arrange your free consult call:
https://calendly.com/vwphysique/30min
Alternatively drop me a DM on instagram: @vwphysique
Join me in todays episode where I am joined by Christian Chapman, from the Physique Collective. We discuss reps in reserve (RIR), the industry in general, tips for upcoming coaches and why we all need to have some time off every now and then.
Follow us both on instagram: @vwphysique @christian_physiquecollective
Join me in todays episode where I discuss the journey as a father and as a bodybuilder. I go into whats changed since the last episode (132) and things we are doing differently. If you're thinking about having kids or are planning it and your a bodybuilder, you don't want to miss this.
Follow me on instagram: @vwphysique
Join me in todays episode where I go through steroids and fertility. I breakdown the science of how testosterone and sperm are made in the body and the problems that arise when we take anabolic steroids. I then go into the solutions and what worked for me in conceiving our children.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss why you might run high days on prep and the benifits it will have. I go into the 'why' behind how they work, how to know when to run then, where to start and how to tweak things along the way.
Follow me on instagram: @vwphysique
Join me in todays episode where I go over some of the reasons why you might need to pull the plug on prep. No athlete wants to pull out, but sometimes it's absolutely necessary. For every person you see on stage, there will be 2-3 that didn't make it, listen to find out why.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss moving up categories. I use examples such as MP --> Classic or Bikini --> Figure, what it takes to do so and the considerations you must make along the way.
Watch our Post Prep Files webinar:
https://youtu.be/FUtSeAeTciI
Follow me on instagram: @vwphysique
Join me in todays episode where I go into what to expect from myself as a coach but also general coaching standards. I also discuss what red flags to look out for and what you should never expect to see/hear from a coach.
Join our free webinar:
https://mailchi.mp/849b64bfc0b0/postprepfiles
Follow me on instagram: @vwphysique
Join me in todays episode where I breakdown about how AI, SERMs modulate oestrogen levels. I also go into how Primobolan and Masteron are able to help you control oestrogen and exactly how they do this. I then round up and give me opinion on stack design and my choice for helping control oestrogen levels.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss what the journey would look like for a complete beginner if they wanted to step on stage. Why it would maybe take two years and things we would look to do along the way.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss how to know when to end your season. The questions you should ask yourself, the impact it is having on the people around you and your mental health.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss the lead up to show day, the day itself and how to keep stress as low as possible. Without realising it, many athletes won't know that stress can have a huge impact on the overall look on stage which can ultimately affect placings.
Join me in todays episode where I discuss the what, why, when and how behind deloads. These can often look different person to person but I shed a light on what I do with my clients when the time comes.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss a common concern for athletes of feeling lost post show. I give me experiences and top tips on how to manage those feelings and set up your post show phase. If you are struggling post show please do not hesitate to reach out to your fellow athletes, they may need your support just as much as you need theres.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss the ins and outs of SARMs. I go through how they work to illicit their affects on the body, the side effects you should be aware of and the potential use with the female bodybuilding scene.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss what I feel is one of the most fundamental parts of training that is being missed in todays industry. I go through what 'initiation' means and why we need to be focused on recruiting as many muscle fibres throughout any set as we possible can.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss metformin and it's use within bodybuilding. I go through the variety of mechanisms of how it works within the body and help indirectly improve insulin sensitivity. I also included a little bit of why it is used in females with PCOS and endometriosis.
Follow me on instagram: @vwphysique
Join me in todays episode where I recap the first show of the weekend but also give me two cents on how to accept losing/not placing in your show. I talk about my strategy with my clients and what not to do based on my previous experience.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss the use of Telmisartan in bodybuilding. I go into the affects we see from raised levels of angiotensin 2 from taking anabolics, it's subsequent affects, and also why Telmisartan is favoured over other ARBs.
Follow me on instagram: @vwphysique
Join in me in todays episode where I am joined by fellow Scottish bodybuilder, Tayla Hunter. She is a trained bikini athlete and online coach. We discuss her journey to date, the break she has had from the stage and all things bodybuilding. If you are a first timer you do not want to miss out on this episode.
Follow us on insta: @vwphysique @taylahunter_
Join me in todays episode where I discuss some of the different strategies to consider when trying to grow your arms. I talk about mistakes I've made and what has worked for me the past couple of years.
Follow me on instagram: @vwphysique
Join me in todays episode where I share my journey over the past 4 months since the birth of my son. I wanted to make an episode for potential fathers and parents out there to let them know the reality of what to expect, but also how things can change. I have used my own journey and goals as an example of this.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss the ins and outs of growth hormone usage within bodybuilding. I go into exactly that it does within the body, the negatives that come with it and the link with anabolics and insulin usage.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss insulin usage within bodybuilding. I go into where insulin can be seen in the medical world and why bodybuilders might use it. I touch on my own journey and explain the ins and outs off different types on insulin that you'll see.
Follow me on instagram: @vwphysique
Join me in todays podcast where I give some strategies you can implement to your training to work around pain/discomfort you might be getting in your knees. It of course goes without saying that your first point of call if you have any pain is to speak to a medical professional about and find out the root cause. I talk about examples I've tried in the past and implement with clients today when they have a little bit of discomfort or niggle.
Follow me on insta: @vwphysique
Join me in todays episode where I welcome on fitness photographer, Tony Thompson. I have worked with Tony on multiple occasions and send many of my clients his way for photoshoots. If you are thinking of doing a photoshoot then this is a must listen. Tony takes us through the ins and outs of shoots from his perspective and also top tips for those looking to shoot this year.
Follow us on insta: @vwphysique @ttimage
Join me in todays episode where I welcome Charlotte Ellis from Team LRF. Char is one of the top bikini girls in the U.K and had a highly successful season in 2021. She talks us through her journey, competing internationally and tips for beginners bikini girls.
Follow us both on instagram: @vwphysique @char_teamlrf
Join me in todays episode where I invite one of the top coaches in the U.K bodybuilding scene at the moment, Tom Hames. Tom and I discuss how the bodybuilding scene has changed over the years, the new safer model approach, PED use within females and much more.
Follow us both on instagram: @vwphysique @evolution_training
Join me in todays episode where I discuss when to run a calorie reset or a full blown recomp. I've changed my thought process over the years and share my thoughts on how you can extend a gaining phase when appetite hits the floor.
Follow me on instagram: @vwphysique
Join me in todays podcast where I discuss how to approach professions and why it is important to have patient. You might have to accept a backward step one week to take steps forward the week following but it'll all be worth it in time. Give this one a listen to find out more.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss the importance of giving yourself enough time when it comes to dieting to extremes. I talk through when you might push back dieting for a couple years but then also what to consider when you are ready.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss why you should keep your coach in your off season/gaining phase. Having worked with a few coaches over the years and hundreds of clients I give my two cents on the topic.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss the use of natural diuretics that are commonly used by competitors or athletes in the lead up to a bodybuilding show/shoot.
I discuss what I do and have trialed over the years and the different protocols you might tend to see.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss exactly what prep brain is and how to manage it. Having dieted to extremes multiple times I can say it never truly goes away but it does get somewhat easier to manage.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss one of the newest approaches to training we have seen trending in the industry. This new method isn't something I currently do but I do think it is very smart and has evidence that it works. I go into exactly how it works and also touch on a sensitive topic of recent deaths we have seen in the bodybuilding industry.
Follow me on instagram: @vwphysique
Join me in todays episode where I am joined by fellow VW Physique coach and bikini athlete, Clara Swedlund. In todays episode we discuss placings in bodybuilding shows, our own experiences and advice we would give to first timers out there approaching their first season on what to do, or perhaps not to do.
Having both won shows, placed at British finals to some shows not making first call outs we have a fair bit of experience to share.
Follow us on instagram: @vwphysique @claritasw_vwphysique
Join me in todays episode where I go through some of the advantages and drawbacks of meal plans and macro plans used when dieting for a show or shoot. I give my own personal experience alongside what I have seen with clients over the years.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss Maximum recoverable volume and minimum effective volume. I go into how to work both of these numbers out and why it's valuable to know for your own physique development.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss some of the changes you can make to your diet/cardio when fat loss stalls. I go into examples of what I would do with clients when prepping and also explain when you can implement refeed.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss some of the different type of oral steroids that you will see in the bodybuilding world. I go into the science behind what could potentially make them toxic to the body and how they may differ from their injectable counterparts.
Follow me on instagram: @vwphysique
Join me in todays epsiode where I go through the ins and outs of logging booking. Having used this method since 2016 I discuss the benifits it can help with in regards to progressing your training and improving your physique.
Follow me on instagram: @vwphysique
Check out 8 week elite physique here: https://vwphysique.com/services/8-week-elite-physique/
Join me in todays episode where I discuss when you should hire a coach if you are thinking about competing. I give reasoning from my own personal experience, going into competing for the first time or if you have competed multiple times before.
Myself and the team are taking on new client for the 2022 competitive season, if you are thinking of joining the team get in touch today to find out more!
Follow me on instagram: @vwphysique
Join me in todays episode where I go through some of the most common reasons why your legs aren't growing. Rather than give you a plethora of things to focus on I've broken this down into my top 5 reasons why your legs aren't growing.
Follow me on insta: @vwphysique
Join me in todays episode where I discuss what exactly T3 and T4 are, where the come from and their roles within the body. I also go into why assisted bodybuilders may take them when prepping for a show/shoot and also me own personal experiences with them.
Follow me on instagram: @vwphysique
Join me in today episode where I discuss my own personal experience with blasting and TRT phase post show. I go into what these to phases entail and the benifits/draw backs I saw with each.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss carb cycling and why we would look to put more carbohydrates in on training days (TDs) and non training days (NTDs). I go into why this might be beneficial if you are in a gaining phase or in a dieting phase and why.
Follow me on insta: @vwphysique
Join me in todays episode where I breakdown my 2021 competitive season in which I competed in five shows. I break the journey down from the start of prep to the final show with a detailed account of what we did going into each one and the results.
Follow my journey: @vwphysique
Join me in todays episode where I discuss exactly how it may feel doing shows over back-to-back or even consecutive weeks. Not only that I go into the process by which how one can get tighter and exactly how that works on a physiological basis.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss how to approach training post prep and some of the considerations you must take into account after an extended dieting phase to low levels of body fat.
Follow me on instagram: @vwphysique
Join me in todays episode where I describe the process of being 'flat' and 'full'. This was something earlier on in my bodybuilding days that I felt embaressed I didn't have a clue what people were talking about. Therefore I put this podcast together alongside an article on the website for you to reference as you listen.
Head over to www.vwphysique.com for the full article.
Follow me on instagram: @vwphysique
Join me in todays episode where I discuss the benifits and draw backs of doing multiple shows. I share my experience from my first season all the way through to this year. Going from doing 1 show in 2017 to now 5 shows in 2021.
Follow me on instagram: @vwphysique
Join me in today episode where I go through when and why you might see bodybuilders tracking their blood glucose levels. In spite of its growing popularity, as with many things, those who start tracking their glucose levels sometimes don’t really know why they’re doing it, and/or do not know how to interpret the data from the readings. This podcast should change that.
Follow me on instagram: @vwphysique
Join me in todays podcast where I am joined by my Complete Strength team mate, Dan Welburn. Dan is one of the U.K leading female prep coaches and specialise in the figure and bikini class. Being a judge himself he shares his insight into exactly what they are looking for and tips for any first time female competitors starting out.
Follow us on instagram: @vwphysique @dan_welburn
Join me in todays episode where I talk through some of the changes that you may see in your personality, libido, energy levels, focus and much more during prep. I go into how you can let your partner know what is coming so it isn't a sudden shock to them and has as little impact on your relationship as possible.
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Join me in today episode where I discuss changing up your program/roation. I go into the factors to consider before you do so that should allow you to continue to progress, get stronger from a similar split as you've been doing. I also touch on why you might need to drop your volume and when you should change things up completely.
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Join me in todays episode where I talk about my own journey as a first timer years ago where I finished last. What I should have focused on instead and why sometimes you might not place.
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Join me in todays episode where I discuss the importance of fibre consumption in your diet. In the episode I touch on digestion, the microbiome of your gut, hunger/satiety when dieting, fluid balance and the reduced risk of colon cancer.
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Join me in todays episode where I am joined by Victor Black. He is one of the industry leaders in PED research and providing evidence based models for us to consider. In this episode we talk through his safe model approach and why we should be more focused on long term exposure opposed to acute usage. He also goes into great detail on female usage of these agents and some do's and dont's.
Follow us on instagram: @vwphysique @victorblackmasterclass
Join me in todays episode where I breakdown what exactly is highly branch chain cyclic dextrin (HBCD) and my views on wether or not your need to consume protein intra workout.
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Join me in todays episode where I talk through the difference in 'peak week' between a bikini girl and a mens physique competitors. I use examples from clients that recently competed in the 2bros MK classic who between them picked up 4 x🥇and 2 x🥉. As you'll here both strategies were very different, even between the guys, so I hope you find it insightful.
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Join me in todays episode where I discuss some of the things to expect post show/shoot. I go into exactly why these things happen in regards to hormones and break things down into layman's terms. I also give my personal experience on how to avoid any excessive weight gain in this time frame and my top 'Do's and Dont's'
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Join me in todays epsiode where I discuss whether or not you should do fasted cardio? I discuss the pros if you are using aids that help fat loss such as Growth Hormone, Clenbuterol and Yohombine HCL. But then go into the cons to doing fasted cardio and ultimate give my on thoughts on it's place in the fitness industry.
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Join me in today episode where I go through how the fat loss supplement/aids Yohombine HCL and Vasoburn work. I go into the mechanisms by which they help stimulate fat loss and my own personal experience on using it with clients over the years. I also touch on a little bit of evidence we see in the literature and discuss why we perhaps need more.
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Join me in todays episode where I discuss the things to consider when entering a dieting phase. This episode covers: where to start, how to workout your calories, how to structure your training and what to do when you hit a plateau.
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Join me in todays episode where I discuss how to design your pull days. I go into the considerations you need to factor in such as lower back loading, width vs density, frequency and much more. Although it might seem easy, if the goal is specific, programming can become fairly complex but hopefully after listening to this episode it gives you a better idea of how to get started.
@vwphysique
Join me in todays episode where I am welcomed by Greg Taylor, one of the Scotlands best amateur bodybuilders. In todays episode we discuss greg journey, tips for moving up weight classes, common mistakes within amateurs and posing.
Follow us on insta: @vwpyhsique @scottish_titan1
Join me in todays episode where I discuss the why, how and when behind occlusion training. Otherwise known as Blood Flow Restriction (BFR) training has been show in numerous studies to have an effect on adding muscle mass using lighter loads it's mechanisms by which is does so are poorly understand.
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Join me in todays episode where I am joined by the current best amateur BB in the U.K., Andy Scott. In this episode Andy talks us through his journey: the highs/lows, the dos/do nots. He also goes into his top tips for beginners getting into the sport giving his three top tips for gaining tissue and adding size.
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@vwphysique @amsmuscle
Join me in todays episode where I go through my top tips to consider when your are programming your push day. If you would like an example of a push day you can download for free at www.vwphysique.com
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Join me in today episode where I discuss some of my top tips on improving show to show. This episode covers: judges feedback, lagging body parts, time frame, accepting the reality of gaining phases and how to go about bringing better conditioning.
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Join me in todays episode where I discuss training to failure vs training sub maximally. I also look at training with higher volume vs low volume and discuss the flaws in some scientific evidence regards muscle growth.
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Join me in todays episode where I am joined by fellow VW Physique coach, Ally Burdge. We answer a whole range of questions regarding competing, training, volume for females, the evolution of the bikini class and more.
Follow us on instagram: @vwphysique @allyburdge_vwphysique
Join me in todays podcast where I am welcomed by fellow team mate and VW Physique coach, Clara Swedlund. As a trainee sport and exercise psychologist Clara has a well of knowledge and tips for anyone who is struggling during this lockdown.
We delve deep into how to deal with workouts from home being draining, uncertainty, motivation, values and low mood. If you are struggling this lockdown this is one you do not want to miss.
Follow us on instagram: @vwphysique @claritasw_vwphysique
Join me in todays episode where I discuss the mechanisms behind how clenbuterol works. It's usage is fairly common in the bodybuilding scene but not many will understand exactly how it helps drop body fat. I also discuss the benefits of having a training partner vs training alone.
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Join me in todays episode where I discuss the age old argument of wether or not you should supplement protein intra workout. I go over the for and against arguments as well as giving an update on the VW Physique team.
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Check out our new tutorial playlist: https://youtube.com/playlist?list=PL0E6rtQSDAiK4ku1HQNO4fwK5ebBr_b4y
Join me in todays episode where I explain why you might see people band a machine from the top or from the bottom. I put it across in layman's terms as to why this might be more effective for muscle growth but also discuss wether or not you should incorporate it into your training.
Follow me on instagram: @vwphysique
Join me in todays episode where I am joined by Calum from the Muscle Mentors. This is his second appearance on the podcast and another juicy episode for the listeners to gain value from. Calum goes into his thought process behind an off season phase with a client. How he tries to get the 'most' from the 'least' in regards to training, food and anabolics.
Follow us on instagram: @vwphysique @calum_themusclementors
Join me in todays episode where I go into my thought process behind designing a lower body day. It is a great follow up to last weeks podcast where Joe hammered home how important execution was.
It also ties in well to next weeks which will be on how to set up your off season with special guest Calum Raistrick from the Muscle Mentors.
Follow me on instagram: @vwphysique
Join me in todays episode where I invite Joe Bennett, #hypertophycoach, back on the podcast. Following Terrence Ruffin, Joes athlete, most recent placing in the Olympia we talked about the experience but also the years that lead up to it.
From programming adaptions to common mistakes people make, nothing is missed and for any aspiring bodybuilder or coach this is a must listen.
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@vwphysique
@thehypertrophycoach
Join me for the podcast of 2020 where I delve into how creatine works too boost our performance, from a physiological level as well as share my thoughts about competing multiple years in a row. It's been an absolute pleasure to bring you so many episodes in 2020 and I cannot wait to record more in 2021.
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Join me in todays episode where I discuss some of the considerations I suggest you look at going into 2021 for your own journey. From goal setting, environment and programming, there's a lot to look at in this body building game.
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Join me in todays podcast where I am joined by James Sutton, of the Muscle Mentors. This is James second appearance on the podcast and this episode might even top the previous. Today we go into the program considerations if you are looking to get peachy glutes or jacked quads.
James gives insight to some under rated exercises that you may not have thought off which should get you thinking next time you are in the gym.
Check out James on instagram: @james_themusclementors
Join me in todays episode where am joined by my first female Olympian guest, Rhea Gayle. Throughout todays episode Rhea shares her journey from first getting into bodybuilding up until prepping now for her 2nd showing on the most prestigious stage there is.
If you are thinking about competing or are interested in hearing her story this is not one to miss.
@vwphysique @rheagpt
Join me in todays episode where I am joined by Mandie Nugent from BlackIceBikinis. In todays episode Mandie goes through the process of how to go about choosing your bikini for show day and things you should definitely consider if you're looking to compete in multiple federations.
After listening to this any first time competitor or even returning athlete should feel confident in their choice. If you have any questions don't hesitate to drop her a message.
@blackicebikinis @vwphysique
Join me in todays episode where I am joined by Rachel France of Biomechanics Education LTD. Rachel taught the course I went on five years ago that really got me thinking about the body differently. Throughout todays episode she gets the listeners to do just that.
As bodybuilders it's common to have aches, pains or niggles, Rachel explains some of the common reasons to why we have these and some simple strategies to combat them in simply laymans terms. If you're into bodybuilding and how your body moves, this is an episode you don't want to miss.
Follow us on instagram: @vwphysique @biomechanics_education
Join me in todays episodes where I discuss my thoughts on rest periods between loading sets and why the standard 'two minutes' might not be applicable. I also go into the 'secret' behind female glute development and three strategies you need to focus on to bring them up.
Follow me on instagram:@vwphysique
Join me in today episode where I give the reasoning behind why stress is slowing down your progress and the what/why behind wearing blue light blockers. Two topics that go hand in hand if you want to improve your results and build a better physique.
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Join me in today episode where I discuss the what, why and how a recomp works. I also shed some light on why you should be aware of the type of protein you are consuming, why it matters and the difference between complete vs incomplete protein sources.
Follow me on instagram: @vwphysique
Join me in todays episode where I welcome my Complete Strength team mate and 2bros British Novice Champion, Hannah Wares. We discuss what it was like for her to compete during. global pandemics her journey through the years and advice she would give to beginners in the sport.
If your just into getting into the sport or are thinking about competing this is certainly one episode you won't want to miss.
Follow us on instagram: @vwphysique @hannahwares
Join me in welcoming back to the podcast one of the muscle mentors, Luke Hoffman. Having already got one of the all time downloaded episodes it was a pleasure have Luke back on discussing all things program design.
Throughout the episode Luke goes into detail regarding his philosophy behind his programming and the key things we should be aware of when writing a plan. We touch on why female programming might differ from males and Luke sheds his views on the high volume vs low volume debate.
Follow us on instagram: @vwphysique @luke_themusclementors
Join me in todays episode where I discuss my thought process on deciding your rest days across the week based on the program you are running. To go alongside this I also delve into simply strategies to improve your sleep and ultimate your results.
Learn more about these topics by signing up to the physique formula: https://www.vwphysique.com/free-download/the-physique-formula/
Follow me on instagram: @vwphysique
Join me in todays episode where I am joined by fellow VW Physique coach, Clara Swedlund. In this episode we get right into the mindset of a beginner bikini girl and how you can overcome negative self talk, comparisons to others and the reality of the journey.
Clara give a first hand account of how she has over come those struggles in her own journey but also provided bulletproof strategies that you can use if embarking on a journey to the stage.
Follow us on instagram: @vwphysique @clara_vwphysique
Join me in todays episode where I discuss the ins and outs of peri workout nutrition. I breakdown what it is and how it can aid in adding muscle mass when in a gaining phase or retaining muscle mass when dieting.
I also then discuss reverse dieting and how the two will go hand in hand when dieting for a show/shoot.
Follow us on instagram: @vwphysique
Sign up for 8 Week Elite Physique: https://www.vwphysique.com/services/8-week-elite-physique/
Pre Register for 8 Week Elite Physique: https://www.vwphysique.com/services/8-week-elite-physique/
Join me in todays episode where I am joined by fellow VW Physique coach, Ally Burdge, where we discuss common mistakes we see first time competitors make.
We share our own personal experience as athletes, mistakes we made as coaches years ago and what we see happen nowadays.
After we go through the mistakes we offer simply advice to anyone who is thinking of competing for the first time to ensure a successful prep when the time comes.
Follow us on instagram: @vwphysique @allyburdge_vwphysique
Join me in today episode where I welcome my Complete Strength team mates, Jase and Corey. In the first two guest episode the podcast has seen we discuss strategies for building tissue if you have just got into bodybuilding.
We share our thoughts on common mistakes we see or have done over the years, anabolics, progressive overload and so much more.
If you want some real life, raw advise, you do not want to miss this.
Follow us on instagram: @vwphysique @sleeraw @jase_345
Join me in todays episode where I am joined by Ollie Carson, a leader in physique transformations but someone who also helps young fitness professionals grow their income and business.
Ollie share so many golden nuggets throughout the episode that many in the early stage of their fitness career won't even be thinking about.
The great thing about Ollie is that he has been there, done that and he's still doing it. This is not one you want to miss.
@vwphysique @konditionbycarson
Join me in todays episode where I welcome Dr Emilia Thompson. She is the go-to person within the industry today to help you improve your relationship with food.
She shares so many valuable knowledge bombs through the episode and for anyone out there who is struggling with food, this is a must listen.
Follow us on instagram: @vwphysique @emiliathompsonphd
Join me in todays episode where I welcome John Meadows. He has been involved within the bodybuilding scene for more than two decades and has a fountain of knowledge.
We discuss what things were like in his early career around the late 1990's vs the modern era. We cover topics such as training, anabolics, health and so much more.
If you love bodybuilding, this is one episode you simply do not want to miss.
Follow us on instagram: @vwphysique @moutaindog1
Join me in todays episode where I am joined by Dr Ralph Esposito. We discuss the menstrual cycle from a physiology perspective and why we see dysfunction when dieting down to low levels of body fat.
Throughout the episodes Ralph provides so much value that will teach the listeners the ins and outs of hormone signalling, strategies to help regain the cycle and his thoughts on female contraception.
Follow us on instagram: @vwphysique @dr.ralphesposito
Join me in todays episode where I am joined by the IFBB pro, Erin Thomson. Many females have a fear of gaining weight but Erin gives her advice and personal experience on adding muscle mass and increasing the scale weight.
She goes into how she's overcome criticism and negative comments from others who simply do not understand bodybuilding as a whole.
Follow us on instagram: @vwphysique @erint.ifbbpro
In todays episode I go through some of the key considerations when developing lagging body parts. In my eyes there are 4 keys principles we need to look at and I go through these in detail using specific examples of shoulders in females and arms in males.
Head over to the website and check out the physique formula, a 5 day video email series that teaches you valuable principles to develop your physique:
Physique Formula
Join me in todays episode where I discuss how to approach training when the gyms reopen and the key considerations you should take into account. Some part of the U.K have gyms open, some are set to be next week and others (Scotland) have no clear date so for those who are still waiting, we must be prepared.
Myself and the team also did a webinar on this topic, check it out: https://youtu.be/qEvvXV-6alc
Check out the 5 day FREE email video series: https://www.vwphysique.com/the-physique-formula
Join my in todays episode where I am joined by Hannah and Kenny, collective known as KHRU coaching. We discuss their journey to date within bodybuilding but more importantly how it's helped them become stronger as a couple.
The go into the highs, the lows and everything else in between. The outside world may perceive bodybuilding being the main cause of some relationships ending but these two are here to debunk that myth.
Follow us all on instagram:
@vwphysique @khru_coaching @hannahmaclellan_ @kenny_gibb_physique
Check out the physique formula: https://www.vwphysique.com/the-physique-formula/
Join me in todays episode where I give an overview of the goings on within the business the past few months. Having not done a solo episode on my own for a while I go deep into the topic of coaching clients through a gaining phase.
With weight gain being one of the most things many competitors/athletes struggle I shed light on my approach to supporting clients throughout the journey.
Follow me on instagram: @vwphysique
Join me in todays episode where I joined by the owner of KOMPAK, Jasmin Jeffery. We discuss one of the fundamental things female competitors often over looks and that it there footwear.
Not only that but Jasmin also gives advice to first time competitors on what they should take for show day, how to approach competing for the first time and why you shouldn't devalue yourself if you don't place.
Watch the full episode on the YouTube channel:
Follow us on instagram: @vwphysique @jamsinjuiliajeffery
Join me on todays episode where I am joined by the one and only, Dr Dean Smart. This was his second time on the podcast and it proved to be just as invaluable as our previous episode (#12). Dean goes into great detail of the mechanisms our body uses to regulate fluid balance within the body and gives particular example to that of peak week.
He give insight to how to stay on top of blood pressure for assisted athletes and common things you might see whilst pushing up to heavier body weights.
Follow us on instagram: @vwphysique @deanstm
Join me in todays episode where I welcome Phoebe Hagan, a bikini IFBB pro, to the podcast. We talk about her journey over the years and the mindset it takes to compete in 28 shows over a 4 year period. Phoebe passion for bodybuilding shines brightly throughout the podcast but in particular when she talks about her YouTube series and life mantra: Know Your Own Ability.
@vwphysique @phoebehagan_
Download your free bikini girl program right in times for the gyms opening at: https://www.vwphysique.com/program/
Join me in todays episode where I am joined by Emma Hyndman, the U.K's number one posing coach. Emma give a great insight to her own journey which really shows where her passion for posing stems from. This shines through in many parts of the episode but it is also clear how much she has mastered her craft by looking at the finer details and simply by understanding people.
Follow us both on instagram: @emmahyndman_theposingpro @vwphysique
Check out our wesbites: https://theposingpro.com https://www.vwphysique.com
Join me in todays episode where I welcome Georgie Cooper. She is a successful online coach who specialises in female fat loss and was set to compete in her first show this year.
With covid19 cancelling those plans Georgie talks about her story: how she dealt with the emotions, what she put her energy into and also what her plans are moving forward. She gives great advice out there to other females in the same shoes but also the ones who are at the start of their journey.
Georgie has very similar view points to myself but s I say in the podcast on many occasions, sometimes, if you are a female, you just need to here it from another female.
@vwphysique @_georgiefit www.vwphysique.com
Join me in todays episode where I discuss how to program during the lockdown period. I go into detail of what I am currently doing with my clients and considerations to take into account for exercise selection on specific days.
If you have anything more you'd like to here discussed on an episode please get in touch.
@vwphysique www.vwphysique.com
Join me on todays episode where I welcome Kuba Cielen. Throughout the episode Kuba shares his journey from the day he first picked up a weight until attaining his pro card. The passion for all things bodybuilding shines through whenever he speaks and you can tell he is a man on a mission to be better in all aspects of his life.
A truly motivating and inspiring episode, one that should leave you wanting to go hit the hack squat with every last ounce of beanz that you have.
@vwphysique @kuba_cielen www.vwphysique.com
Join me in todays episode where I welcome Thomas onto the podcast. More commonly known as tmcycles, he sheds light on his journey over the years and how we was able to establish his brand to where it is now in the industry.
Throughout the episode Thomas drops knowledge bombs for anyone looking to grow their instagram, YouTube or other social media accounts. He discusses common mistakes he sees on a day to day basis and also his plans for next year.
This is not one to miss if you're wondering why your brand isn't moving forward!
@tmcycles @vwphysique www.vwphysique.com
Join me in todays episode where I am joined by Rob Whitfield, owner of LRF and Complete Strength. In todays episode Rob and I discuss the current situation and how we have adapted things for our clients. But the main bulk of the episode is on supplements. Many out there will take supplements without little knowledge of knowing what is in them. Rob breaks down what to look for in pre workouts, stress products, touches a little on EAAs and their new cream of rice product.
In the the episode Rob announces a 15% off discount code that is valid for 7 days. This is more than you'll get using an athletes code so take advantage.
@vwphysique @complete_strength @team_lrf www.vwphysique.com www.completestrength.co.uk
Join me in todays episode where I discuss the importance of having a coach. This applies to the advanced gym goer but also to personal trainers themselves. I share my experience of working with different coaches over the years and how they have helped increased my knowledge, improve my service but also help in changing my physique.
@vwphysique www.vwphysique.com
Join me in todays episode where I interview Joe Bennet, more commonly known as the hypertrophycoach. We discuss all things muscle building around the lockdown and the equipment or lack of you may have.
Throughout the episode Joe does a fantastic job at putting across his views in strictly laymans to developing their physique.
A truly humble man and throughout the episode there are numerous examples of how passionate he is about helping others. This is evident not only in how he speaks but also the invaluable content he produces for FREE on a daily basis.
@hypertrophycoach @vwphysique www.hypertrophycoach.com www.vwphysique.com
Join me in todays episode where I discuss how to transition into a gaining phase once you've just finished dieting. I discuss the common faults we see, what you can/should do and the adaptations to training/nutrition I'd make along the way.
@vwphysique www.vwphysique.com
In todays episode I discuss some of the factors as to why you might not be as motivated right now training from home and how you can overcome that.
To watch todays episode head over to YouTube: https://youtu.be/qYNS1hVeRxs
@vwphysique www.vwphysique.com
In todays episode we see Joe Jeffery return to the podcast to discuss all things oral birth control and female body composition.
Joe denotes research through the episode making this a golden nugget for anyone out there who loves an evidence based approach. We discuss some of the different oral contraceptive used and the effects of the body, which in some cases can be fairly negative. If you're a female competitor then this is a must listen.
A good teaser for the free content will be posting on his new website.
@vwphysique @joejefferycoaching www.vwphysique.com
In the current lockdown situation over eating is a fairly common occurrence. Through the work I've done with clients over the year I discuss ways we have avoided it or combatted it.
I also discuss our new 6 Week Lockdown Physique program that ensures you can mobilise fat, add muscle mass or maintain your physique whilst working out from home.
@vwphysique www.vwphysique.com
https://www.vwphysique.com/product/6-week-lockdown-physique-program/
In todays episode I give my advice on how you can take advantage of other mechanisms of hypertrophy (adaption) in your training throughout the lock down and also how you can adapt your nutrition.
People have been so disheartened they can't get as much load on the bar, but many have failed to realise we can create change else where through metabolic stress and mechanical tension.
Many will also be unaware that they will need to adapt their nutrition based on energy output and recovery demands being down. I let you know exactly how I've adapted most of my clients nutrition to combat this.
@vwphysique www.vwphysique.com
In todays episode the team discuss how to bullet proof your mental health around the lockdown. The gym is an outlet for many, being told they can no longer go or even step outside more than once a day can leave many feeling lost and alone.
Clara, an exercise psychologist, offers her strategies to deal with the worry and stress that you might be feeling and also shares some of the thoughts that went through her own head last week, and how she managed to overcome them.
If you love exercise, physique development and bodybuilding this episode is a MUST listen to ensure you take care of your mental health, we are all in the same boat, and we will only get through this one way....together.
@vwphysique @claritasw_vwphysique www.vwphysique.com
In light of recent events the start of British body building 2020 has been shut down. With some federations saying they will run 1 show only this year and others rescheduling for another 16-18 weeks time.
In todays episode I discuss what your options are now and how to make changes depending on which one you chose.
@vwphysique www.vwphysique.com
In todays episode we bring you one the VW Physique coaches, Ally Burdge. He is a type 1 diabetic and gives a great insight into how he manages it alongside body building.
We discuss exactly what diabetes is, how insulin usage can change depending upon body composition and the phase your in: bulk or dieting.
The episode also allowed us to discuss his prep last year and the problems that we encountered when carb loading into the show.
@vwphysique @allyburdge_vwphysique www.vwphysique.com