James Cooper Joins #BBWArmy

James Cooper Joins #BBWArmy

James is a phenomenally strong Power Lifter and, as the youngest ever British Born Brazilian Jiu Jitsu Black Belt, he is also a great all round athlete!

When Did You Start Training?

I started Lifting when I was 15 and started BJJ when I was 14.

Why Did You Start Training?

I originally started lifting weights to get stronger for Rugby. I then started Brazilian Jiu Jitsu (BJJ) also at 14 years old at the Roger Gracie Academy in Notting Hill London and then was hooked. I was training BJJ 6 times a week and lifting 4 times a week and I sacked the Rugby on the head at this point. I then received my black belt from Roger Gracie when I was 23; making me the youngest ever British Born Brazilian Jiu Jitsu Black Belt. While strength training for sports, I started to realise how strong I was and then came the idea of competing in Power lifting with my first competition being the British raw power lifting championships in 2013.

What Sort Of Routine Do You Follow?

I follow a 4 day a week split; 2 upper body days and 2 lower body days. All days start with a min compound movement Bench Press, Squat, Dead lift or Military Press. Followed by assistance exercises for this main lift. I get my cardio from BJJ as I find regular cardio too boring!! Click here to see James lifting 300kg for 8 reps, raw, at 100kg.

What Sort Of Diet Do You Follow?


I suppose I follow "if it fits your Macros" but only with healthy foods. 100g of carbs from Ice Cream is not the same as 100g of carbs from sweet potato. I have 5 meals a day and 1 shake.  At the moment my Macros are set at 360g of protein, 650g of carbohydrates, 100g of fats, as I'm trying pack on size and strength.  All my protein is from lean meats and whey isolate. Carbohydrates from white rice, sweet potato and white potatoes.  Fats from all healthy sources; grass fed meats, olive oil, peanut butter and whole eggs. With each meal I have as much green veg as I like :)

Sample Diet:

  • Meal 1: 5 whole eggs, 100g of lean bacon, 120g of gluten free oats with 80g of blueberries, 4 fish oil caps.
  • Meal 2: 180g of cooked chicken, 500g of cooked sweet potato, 2 tbs of Olive Oil with green veg.
  • During Training Shake: 50g of Branched Cyclic Dextrin, 30g of Peptopro
  • Meal 3 : Post Training 60g of Whey Isolate, 100g of Branched Cyclic Dextrin, 10g of creatine monohydrate(Creapure)
  • Meal 4: 180g of cooked Venison, 500g of cooked white potato, 2tbs of Peanut Butter with green veg
  • Meal 5: 200g of cooked seabass, 350g of cooked white Rice, half an avocado with green veg
  • Meal 6: 180g of cooked Chicken, 500g of cooked sweet potato, 2tbs of Olive Oil with green veg, 4 fish oil caps.

What Are Your Training Goals For This Year?

I'm competing at the European Power lifting Championships in June of this year, at 110kg  Dead liftbody weight and I aim to win these.

I also want to break Dan Greens all time Raw World Record without knee wraps with a 342.5kg Squat, 230kg Bench Press and 380kg Dead lift.

What Supplements Do You Use And Why?

I use Pure Whey Protein Isolate 95 in my post workout shake as it is a high quality protein that is fast digesting right what I need after training.

Pure Highly Branched Cyclic Dextrin for during workouts and post-workout as it's the highest quality fastest digesting carb on the market.  Bodybuilding Warehouse are the only supplement company in the UK to stock it.

Creatine Monohydrate(Creapure) I use creatine to increase my work capacity when I train and improve recovery.

Fish Oils - provide high quality omega 3 fatty acids that reduce inflammation in the body and increase good cholesterol and reduce bad cholesterol.

bbwarmy British Born Brazilian Jiu Jitsu Power lifting sample diet
Posted 06 Jun 2023