Back to it

It seems so much longer than 4 months ago since my very successful world championship bid. Looking back at the pics, I find it hard to believe that I achieved so much in such a short time and the conditioning I attained was beyond anything I had hoped for when I began the journey.

Anyway that was then, the past! Crisps and wine have comforted and consoled me for the last 16 weeks and to be honest I have quite enjoyed it. Of late my face book page has been swamped by a plethora of great athletes preparing for this weekends UKBFF finals and I wish them all the very best, it's the toughest sport on the planet and I salute you.

Your constant posts of dieting and training have been like a powerful advertising campaign and my love for the sport has been re-ignited, I have had a great week of training and my vision is beginning to tunnel, I'm sure something will trigger a chosen path for 2015 sometime soon.

If you get a chance listen to my latest video blog, kind of a part 2 on supplements although it shows I'm a little rusty speaking on camera but I am going to continue them and I will get better, I promise, I hope you like it and remember TRAIN WITH PURPOSE!

Renzo

Fat In Fat Out

The very word Fat invokes a vision of scariness when it comes to food intake, largely down to the press and in part by some nutritional companies pushing there fat busting supplements, however fat alone isn't a bad thing, in actual fact it should form an essential portion of anyone's diet especially if it involves any type of training.
Body builders can actually get leaner using the right fats, Vince Gironda, also known as the iron guru, pioneered fat diets in the early 70's to get his body builders and athletes super lean, so all of the current so called Guru's claiming your right to the fat insurgence, sorry to knock you off your perches but good old Vince was decades ahead of you.
Let me tell you when fats become bad for you, when you combine them with sugars and carbohydrates, why? because sugars reduce fat oxidation and this reduction leads fat to be stored,so certain fats don't make you fat sugars make you fat!

But we need carbohydrates and sugars for energy I hear you shout! fair shout I guess, yes you do need them but your body synthesises about 200g of carbs per day anyway, so why not use fat as an energy source, I do and I feel great on it. Here's a list of fats I use daily to provide me with all the energy I need.

• Salmon
• Flaxseed
• Coconut oil
• Macadamia nut oil
• Almonds
• Peanut Butter
• Olive Oil
• Avocados
• Fish Oils
• Unrefined Animal Fats

In any case, carbs provide energy but that's really it, they don't really have many benefits after that! On the other hand fats have numerous health benefits and some very important roles within the body like

• Hormone Production
• Improved Metabolism
• Neurological Health benefits
• bigger muscles
• Stronger Bones
• Stronger Immune system
• Circulatory health
• and much much more.

So next time don't be afraid of fats, embrace them and get the best out of them for you! good luck and remember "Train With Purpose"

6 Days and Counting

The 2nd of January seems such a long long away, the day I started my prep for my return to Body Building after 22 years. My training has been so hard that occasionally I suffer from exhaustion and it's only my mental strength that allows me to continue onto the next and toughest challenge to date, the NABBA British finals in 6 days.
The over 50's is usually fiercely contended with around 15 Finalists, champions from each region of the UK, so this is not only a tough call for each competitor but also for the Judges, so to do well one has to stand out in many ways, like muscularity, definition, symmetry, skin tone and presentation. I work on all these aspects daily, knowing that many of my fellow competitors miss at least one of those criteria I have mentioned and that's what I'm hoping will give me the edge.
I won't be the biggest guy in the line up but my symmetry and presentation does stand out, at least it has in the previous 2 shows I have won. It's all about getting noticed!
I going into the NABBA britain around 4lbs heavier and in better condition, 4lbs doesn't sound like a lot, but for a short old man like me it's quite significant, I think these improvements have slowly ascended since the the start 2nd January. My carbohydrate intake has increased too, I always kept to low carbs in the past in the fear that I would spill over and loose some of my definition but this simply hasn't happened this time, in fact at 54 years of age I believe I'm leaner and more vascular than ever.
3 more comps and I'm done, NABBA Britain 31st of May, one week later The NABBA World in Belfast and finally one week after that the WABBA Worlds in Athens. I have never ever done 3 shows consecutively so I really don't know how my body is going to react, on a positive slant I have the Chance of winning at least one of those!
The support and kindness that has been shown to me by friends, family, colleagues and sponsors has simply been overwhelming and fuels the fire within me to do well, I hope I make all my supporters proud and bring home the spoils.
I'll blog again on Thursday just to let you know how my week has gone, thank you for taking the time to read my blogs and make comment, it's always inspiring. Visit www.therenzoeffect.com to read my blogs taking me through the whole Journey

2 Weeks to go!

After an unbelievable experience of winning the Hercules Olympia overall and qualifying for the Wabba World Championships in Athens after a 22 year break I was utterly overwhelmed by the response from well wishers and sponsors but I was completely shattered too, so I took 2 days off! The first break since I started my competition prep on January 2nd.

After all the adoration from friends and fans, reality finally hit home, The Nabba Mr Wales was looming, this time I would be under pressure to deliver especially since I had sold approx 50 tickets to friends and close family, there's no way I will disappoint.

My training intensity has increased markedly and I didn't think I could train any harder but I am! As a result my physique has changed again, looking fuller and more vascular than ever, I just hope I can show case the improvements I've made on the 10th May. 

Apart from friends, family and fans supporting me there will also be the guys that want to see me fail, I'm sorry guys but I will disappoint you! I'm in it to win and nothing else will do. My sights are set on qualifying for the Nabba Britain and do well there too. A couple of Nabba judges that saw me compete at the Hercules both said I have a great chance of winning the Britain, that was sweet news to my ears indeed. But I still have the small (well it's not small really) matter of doing the business at the Mr Wales.

My posing is becoming more and more polished, I practice every night, presenting ones physique at its best some times overcomes the bigger more muscular guys because you end up making them look clumsy and out of breath, so presentation is a key factor in my strategy, that's why it's important to practice, even when you're exhausted from all the training and dieting.

Another plus for me is that I know what my body responds to with food, I never have a so called cheat meal, I think that's nonsense and lacks discipline, instead if I'm feeling a little flat I just increase my rice or potatoes, simples. All I see on face book are pics of cheat meals consisting of cakes, biscuits, ice cream and other nutritionally deficient foods, that to me is a weakness, that's my opinion and I'm sticking to it, no matter what the so called Gurus Think!

In closing I would like to thank everyone who has supported me from the beginning and the new friends I've made since the Hercules, you guys are part of the fuel that drives me to train harder, without your support It would be a lonely road and much tougher. I want to win for me, my wife, my family, my sponsors and of course you my friends.

See you at the Mr Wales on the 10th May, please come and say hi and please shout for me when I'm on stage, you wouldn't believe the lift it gives me.

TRAIN WITH PURPOSE! Renzo

Reflection - the past weekend

Travelling to Colchester on the eve of my first competition in 22 years, I kept trying to visualise myself on stage and then all the doubting questions came flooding in, "am I lean enough" "will I get my water manipulation correct" and so on, luckily Sean who was my driver, bag carrier, confidant and sponsor all rolled in one, made a quick stop at to Neale Cranwell's gym Krunch for Neale to give me the once over.

Neale was instrumental in prepping me for this show, he's a great guy and a very experienced competitor, of course all I had to do leading up to this important weekend for the last 3 months was 6am Cardio, work, lifting my heart out in the gym, followed by more cardio, followed by posing practice and eating all the right foods to maintain muscle and lose body fat!

It was thumbs up from Neale who hinted I may be good enough to win the whole show! Feeling elated Sean and I continued our journey to Colchester and arrived at the Hotel for steak, potato and eggs as my last meal and a glass of white wine to act as a natural diuretic because I had stopped taking water by 6pm that night to tighten up even more. 

I couldn't sleep all night thinking about the show the next morning, I felt really tired but the mood changed when I checked my condition in the bathroom mirror, I was bang on the money and all nerves had fled back over the Severn Bridge to Cardiff. I felt confident about everything as I casually checked in with officials, handed over the music to the DJ and then just relaxed until about an hour before my class was due on stage. 

The setting was indeed Herculean, stage lighting, back drop all perfect and some amazing trophies too. 

I wasn't really taken seriously or noticed by anyone until I began to change from track suit to trunks, then I felt the presence of many fixed eyes and murmurings, I then knew I had brought my best to Colchester's Scott Hercs Olympia and my confidence grew by the minute. I didn't pump up like so many were, frantically lifting dumbbells and pulling stretch bands from one corner to the next, I just flexed and flexed, that's what I had painfully practiced night after night for the past 3 moths and inturn my body began to respond and my body got tighter and tighter. 

Sean applied the tan and then we "over 50's" were ushered to to the stage entrance! I could hear the crowd, see the lights and the atmosphere was building but I felt no nerves at all after all these years, I was home again!

As we stepped on stage the crowd went wild as we presented our selves as best we could and then I noticed all seven judges looking at me which could mean I was good or really bad! Comparisons made we asked to leave the stage and come back one at a time to perform to music, I knew my music and routine were unique, I just hoped the crowd and the judges would agree.

Move after move flowed, the noise of the crowd increased and flashes of photography pinging every where. When I had finished many were on there feet applauding and I even saw a couple of judges sneaking the odd photo or two. I had a chance!

There was another good Italian who had brought over a large contingent with him but they were cheering me, it must have deflated the poor man. 3rd was called and the Englisman graciously accepted his award. And in Second place, the Italian competitor was called, I knew I had won, it was amazing! 

As I was leaving the stage to thunderous applause, Scott Hercs turned to me and told me my physique and routine were incredible, I was taken a back.

Joyously I put my track suit on and from there on in I was mobbed by well wishes and new fans,I was on top of the world, I was the over 50's champion. 

Then I realised I had the small matter of the overall to contend with. the over all means all men's class winners going head to head on stage for the Title of Mr Hercules Olympia.

A couple of hours later we all lined up back stage ready to go to war! I happened to be first in the line up of around Seven other champions and as we took the entrance to the stage the crowd went berserk. I even noticed the Italian team cheering for me, 3 of us were to called to compare physiques, I new the other guys were bigger than me but I also knew I was able to present myself better than them.

We were asked to line back up and then the winner was announced, they called my name, from there on in it was all a blurr, photos, hugs and kisses of adoration and much much more. It took ages for Sean and I to leave the venue because we were stopped on every corner by well wishers. 

I can't actually remember much after that and the journey home back to Cardiff was one of the happiest and easiest ones I have ever made. Special thanks to my Sponsor Sean Brown who tirelessly worked to make my weekend a comfortable one.

And so as champion of my first comp I head toward my goal to be over 50's Mr Wales on May 10th and qualify for the British champions.

Thank you to all of you you that have lifted me with your comments and encouragement, you really have made a difference and remember "Train With Purpose".

So here I am just a couple of days away from competing at Scott Hercs show, the first in 22 years.

January 2013 I began training hard with the goal of getting lean and muscular for the summer, the nearest competition last year was the Nabba Mr Wales in May, so my training partner Sean and I thought we'd take  look.
I never frequented many shows during my lay off because I got bored of body-builders doing compulsory poses to their music, which obviously we had all see during the compulsory round, and here they were repeating those very same poses to music, yawnnnn, so just got bored of it all.

The artistry and skill to display your physique in a statuesque way to original music, had over the years, developed into an unimportant part of competition! But I was curious about the over 50's class.
Seeing those guys in their 50's really impressed me and deep down inside a fire had been lit! I kept thinking that if I put my mind to it, I could beat those guys and make a good account of myself, so I began to 'Train With Purpose'. The goal - to win the Nabba Over 50's class in May 2014.
I planned on getting as heavy as possible without losing too much condition just so that I could meander into the show over a steady pace.
I attained my heaviest ever weight of 15st 7lbs by December, not big for a lot of guys, I know, but I could still see my abs! My diet would be a long one, I began dieting and Cardio, with earnest, from the 2nd of January. Early February the realisation of not competing for 22 years began to scare me. What if I trip? What if all the fat doesn't come off? What if I didn't have the confidence I once had to stand on stage again?
That's when the idea of doing a warm up show came to mind and I found on Face Book, Scott Hercs Olympia in Colchester on the 5th of April. Perfect to iron out any creases I had developed over the years of not competing and then I would have 5 weeks to correct my mistakes for Nabba Wales.
My training and nutrition took on a new fervent of winning - there is no other option. What I didn't realise was the speed at which this training and diet would condition my body beyond that of my last win 22 years ago. I kept repeating "warm up show" until Sean my training partner said there's no point in entering unless you enter to win - that stuck in my head and I went for it.

Present day, I can honestly say I could not have done more than I have today, I'm skin and muscle, no fat to be seen any where! My barber, whilst cutting my hair, said that I had a muscular body with a skull attached as the head! It was funny at the time and that comment reaffirmed the sacrifices Julie my wife and I had given - Julie was keen for me to enter and she's stuck through some tough times, thank you Julie, its always unconditional with you, you're my Rock.
I am in great shape, my posing routine is class and my music is originally mixed by my son Niko - with strict instructions that I didn't reveal it to anyone except my wife. I know the last sentence sounds cocky, but if I can make a good account of myself in one of the biggest shows in Britain, with athletes coming from Italy, Spain and most of the European countries and even as far afield as Dubai, then I would have a great chance of winning the Welsh title again.
The show on Saturday is a qualifier to the world championships held in Athens in June and I would love to be part of the British Team.

Thank you to all of my friends that have followed my blogs over time and the informative comments you have made on each one, you have all been a big inspiration to me.

I'll post to face book on Sunday, just to let everyone know my placing and remember you can only be at your best if you TRAIN WITH PURPOSE!

10 Weeks and Counting

I never thought I would say this but I'm almost on contest condition, at 10 weeks out from the Mr Wales, so what started out as a warm up show in 5 weeks (Scott Hercs Olympia in Colchester) has now become an event I'm out to win! Saying that though Scott's show does attract body builders from around the globe but what a great test for me, if I can do well against those guys then the Welsh Show should give me the confidence of a win.

It's been an odd experience this time round, everything is so different from 22 years ago when I last competed, everything except hard graft, discipline and self belief but boy has this 54 year old body felt felt some pain, unlike any other pain I can remember. The upside of that is that I'm in probably the best shape I have ever been in and here lies the dilemma.

Of course I'm quite level headed and take compliments for what they are and I appreciate them all but people are seeing me without comparing me (cause they haven't seen them) to other competitors and are now saying I should enter the tougher classes like class 3, by the way the more experienced competitors, current and former champions are decided in order of height with class 4 being the shortest to class 1 being the tallest and then the winner of each class competes for the overall. Over 50's are not included in the over all,  it's just one of the rules of Nabba.

My original plan and it still is to qualify for the over 50's British, which I believe I would have a good chance in.

It would be great to hear your thoughts on this though, the pic I posted a couple of weeks ago which had a fantastic response (thank you) doesn't not resemble the physique I now have, it's improved considerably from that and will continue to do so right up to competition day.

I love blogging and love hearing from friends and haters too, all your comments good or bad give me the energy to train harder, diet harder and be the best I can be. TRAIN WITH PURPOSE!

Renzo

80 Days to Go

80 days seems a long way doesn't it but time seems to be flying by, which by the way isn't a bad thing, well not for me anyway. The journey so far has been very tough in many ways just because life throws in the odd spanner or two in an attempt to disrupt the focus, for one my wife's health begun to worsen ironically when I began my prep for the show. Don't get me wrong Julie is right behind me 100% of the way it was just a coincidence I could say.
It's become habitual now, 5.30am rise, amino acids lemon tea and then a 50 minute power walk around the streets of St. Mellons, weights at 5pm followed by 45minutes of stationary bike cardio, 6 days a week.
I read a lot about this HIIT cardio and I've even tried it but let me tell you it ain't for me, not at 54, old school stuff works for me and the discipline of the endurance I think gives me an edge on many body builders.
Right now all muscle groups are are clearly showing with plenty of vascularity, maybe I'm ahead of the game but that's ok, I'm not into this last minute panic stuff, I rather be ready at least 3 weeks out and just make minor adjustments leading up to the big day. On the other hand on this occasion I'm doing Scott Hercs Olympia in Colchester as a warm up and that's in 6 weeks so I'll be ready 5 weeks before the NABBA Wales, a long time for some but I love this sort of stuff and I'll come in even sharper for the Wales. I just hope I have some decent competition next to me.
Slight dietary and supplement changes from this weekend and another transitional period will begin.
Oh by the way my posing routine has to be 90 seconds that's the rules and Niko my son has mixed an amazing bit of music which I must say is difficult to move to but I've been practising and you're going to love it, none of this compulsory poses rubbish to music just because you've decided on a piece of music last minute and can't think of anything creative! Give the crowd what they paid for entertainment! See you there my friends and remember TRAIN WITH PURPOSE.

101 days to go

10th of May is 101 days away, that's how long I have before stepping on stage for the Nabba Mr Wales! Now I'm not one to leave things to chance, I have my music, my routine is almost finished, my trunks have been made (3 different pairs), My cardio began on the 2nd January and my training is going better than it ever has, but I haven't stopped there. I'm actually going to enter a competition in England called The Hercules Olympia in Colchester 5 weeks before the Wales, why would I do this? Well first off it's 22years since I last stepped on stage so leaving nothing to chance I need to test the package I have put together.

My training partner will be in the audience, we'll check the tan, the way I stand, the way I pose, my posture and so on. From this we'll be able to iron out out any glitches, of course I'll still be 5 weeks away from tip top condition so it will also give me a measure of how tough the last 5 weeks are going to be and what diet adjustments I need to make.

Don't get me wrong although I won't be in 100% condition I'm still going to give it my all on stage, apparently many athletes from all over Europe will be there so its going to be tough and the organisers have almost hit there quota for entrants, it's that popular.

I'd love to hear your thoughts on whether you think I'm making a mistake entering on April 5th, of course I currently have tunnel vision and total focus so I might have missed something, so please share, I really do appreciate all your comments and feed back, thank you and TRAIN WITH PURPOSE!

Supplement and Training update.

January's prep for the Nabba Wales in May I would say is easily on track, training has never been tougher especially the 6am power walks in this awful weather; when my alarm rings at 5.30am I can't say I'm overjoyed by the thought but my motivation is visualising myself on stage in front of friends and family, no way am I going to be mediocre, I have to win!
I'm currently training 5 days out 7 in the gym, with legs being hit twice a week and 6 days of morning cardio and with just over 2 weeks into my diet changes are already occurring, I'm also half way through my posing routine before fatigue sets in during the evening practice.
I was asked recently why I take supplements, my answer is simple, "which of the following produces the quickest gains in performance or body composition
1. Training
2. Diet
3. Supplements
4. Or all of the above work equally well
Answer - supplements! Training and diet can take weeks or months for things like performance or body composition to change, supplements on the other hand can show an instant benefit to performance therefore actually speeding up bodily changes. Take caffeine as an example, taken before training acts as a stimulant therefore allowing you to perform at a greater level of intensity instantly which in turn improves performance which then leads on to bodily changes sooner. See my logic?

Anyway with around 16 weeks to go a lot can happen, staying focused on the goal ahead is selfish I know but I have great support from a great team, my wife Julie, advice coaches Neale Cranwell and Dave Nelson, animal training partners Sean Brown and Sean Mathews, great training facilities at Peak Physique gym,  mind blowing Music mixed by Niko Algieri and fantastic sponsors in Muscle Finesse, Browns Office supplies and Iconx Clothing, all in all one hell of a team, I absolutely have zero excuses not to win, speak to you soon.....TRAIN WITH PURPOSE!