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UKBFF Prep with Ollie Matthews

Posted on January 15, 2014 by Ollie 'Ojay' Matthews There have been 0 comments

So, here we are FINALLY! 2014 and the prep time is looming, as of last Sunday I was 17 weeks out from the UKBFF London & South East Inter Under 80kg class and I can’t wait!

The past year has been pretty crazy and I am in the best position that I have been in going into prep. I am weighing just under 90kg and in the best condition that I’ve been in at this weight. Previously during off season I have done cardio at least 3-4 times a week, meaning that when I have gone into prep this has increased to crazy amounts. Due to the training and diet tweaks that I have done and the supplementation from Bodybuilding Warehouse, I’ve cut cardio completely for the last few months. This is not to say that I don’t agree with cardio for fitness and i have included exercises and rep choices that will keep me at a decent level. It seems to have worked so far, well, it will show on stage.

Starting this week cardio is 3 x per week in the mornings, nice and steady nothing crazy. I have a basic diet plan set out as below, fats in morning and carbs in the evening. This is the basic structure:



Egg Whites, Free Range Eggs, Broccoli, Nuts – BBW Omega 3 and Warrior Adonis

Meal 2

Nuts, BBW Pure Whey shake and Free Range Eggs

Meal 3

Barenaked Noodles, Meat, Veg, Nuts

Meal 4

Rice & Buckwheat Porridge with Blueberries, BBW Pure Whey and Peanut Butter, Warrior Adonis

Intra workout BBW PeptoPro serving and Waxy maize Starch included intra

Meal 5

New Potatoes, Meat, Veg, Frozen Fruit and Fig, BBW Omega 3

Meal 6


Meal 7

Rice & Buckwheat Porridge, Frozen Blueberries, Tuna in Spring Water, BBW ZMA


Carbs are nice and fats slightly higher, will be aiming for when things are needing to be switched to up the training days so starting 4 sessions a week and will be prepared to up to 7 days a week using weight training to burn fat rather than endless amounts of cardio.

Watch this space, I’ll aim to check in every few weeks.

Hope all your body transformations are going good! #BBWTransform


By Ollie Matthews

This post was posted in Athletes and was tagged with ukbff, ukbff 2014