This year Extreme will follow the preperation of two men preparing for the NABBA Mr. Wales contest, Dale Thomas and Justyn Trollope.

Dale after month 1

Dales first contest was 2 years ago,38 year old Justyn on the other hand is a bit of a veteran, he has been training for 20 years and was inspired to start because he was too small and thin at age 17 (7st 11lbs). His previous contest results were quite successful;

1984 Jnr Mr Adonis, 2nd to Steve Naylor (now IFBB pro)
1985 Jnr Mr Adonis, 2nd
1986 Jnr Mr Wales, 1st, Jnr Mr Hercules (Bridgend) 1st
1991 Mr Wales class 3, 2nd
1992 Mr Wales class 3, 1st and overall winner. Mr Celtic U95kg, 2002, 3rd (robbed by poor judging, says Dale).
2002 NABBA Mr Wales class 3, 1st.

After a ten year retirement his training partner Dale, persuaded him to enter again along with him when he entered the first timers. Justyn says "That was 2yrs ago, now the challenge of seeing the results of all the hard work of training and dieting, and the challenge to help get Dale ready to do well in the novice class this year."

"We started cleaning up our diets in October and heavily supplementing with Extreme Nutrition products. I have never looked so good this far out
from the event", Justyn told us.

Justyns Diet (December and January)

Meal 1; Extreme Protein, glutamine and creatine at 4am
Meal 2; 4-6 eggs whole, 500g low cal yogurt, 2 low cal Danish toast
Meal 3; Chicken breast, baked potato, 20 aminos, 10 glutamine, diet coke
Meal 4; Sardines or skinless chicken thighs, 2 slices low cal toast, 10 aminos, 10 glutamine, coffee with creatine
Meal 5; Post workout: Glutamine, Extreme protein and creatine
Meal 6; Skinless chicken thighs, rice and 500g frommage frais

Justin, at the outset above.

Dales Diet (December and January) 2389 kcals

Pre Cardio (8 am)
1 Dessert spoon of EFA oil
10 Extreme Aminos and 5 Extreme Glutamine

Meal 1 (8.30 am) 1 Banana, 50g Extreme Protein in water, 50g Ready Brek
Meal 2 (10.30am) 50g Extreme Protein in water
Meal 3 (12.30pm) 125g Tin of Tuna, 62.5g Rice, 10 Extreme Amino Caps
Meal 4 After Training (2.30pm) 75g Extreme Protein in water 1 Banana, 5g Extreme Creatine, 5 Extreme Glutamine
Meal 5 (5.30pm) 50g Extreme Protein in water, 200g Baked Spud
Meal 6 (7.30pm) 50g Protein in water
Meal 7 (9.30pm) 200g Turkey Fillet, 100g Mixed Pepper Salad Glutamine & Amino Acid Caps

As you can see he is really shaping up nicely now due to his strict diet and additional cardio training.

Totals; Protein 293.95g, Carbs 216.79g, Fat 19.67g, Calories 2389
Minimum of 3Litres of water a day = 6 x 500ml Bottles.

THE TRAINING
Mon - chest, front / side delts, triceps
Wed - Back, rear delts, traps, biceps
Fri - Legs, calves
As we approach pre comp
Mon - Back, hamstrings
Tue - chest
W ed - Delts
Thur - Arms
Fri - Quads, calves

Justyn is lucky in his job as a postman he gets ample cardio walking whilst delivering the mail, Dale on the other hand will have his work cut out for him in the coming weeks.

Justyns Diary (February)

I have a treat meal on Sunday, Big Mac, chicken sandwich and ice cream. Start work on Monday at 4.30am up at 3.45am. Only get about 5 hrs sleep most nights. As a contest approaches you don’t sleep as much so no big problem.

I cut carbs Monday to Thursday 40 – 60g a day. Friday to Sunday 100 – 150g a day, and take Extreme Lean-R to get me around my delivery (postman) as some days I am drained. This is good for fat burning and I don’t have to go to the gym and do cardio.

I am happy with my current conditionso far. I started dieting 24 weeks out, slow and steady. I have found I am cutting down and still gaining some size. Now 10 weeks out I have about 10lbs to go and am keeping the diet together nice. Getting the odd craving but nothing too bad. My diet is now looks like;

4.30am, 50g exteme protein.

7am, 6 egg whites, 100g cottage cheese, 2 dryvita or low cal Danish bread.

2 hours cardio (work). Take 4 Lean - R.

10am, Chicken, cottage cheese, 100g mixed salad.

1pm, chicken, peppers,mushrooms,tomatoes (10 Aminos + 5 Glutamine Complex).

4pm, 40 – 60g porridge, 4 egg whites, 40g extreme protein.

5.30pm, Gabba, TRAINING.

6.30pm, 100g Extreme Protein.7.30pm, chicken, (10 Aminos + 5 Glutamine Complex)

10pm, omelette. 8 whites 1 yellow, chicken.

Dales Diary (February)

I am now doing cardio at 6am before breakfast. I have found now though that as I am trying to keep my carbs low that I am flagging towards the end of the week. I trained legs on friday afternoon and had zero energy, at 8pm I did 30 mins on the treadmill and was getting wobbly and faint.

As I am still losing fat steadily I have not altered my diet significantly from the last 2 months.

Justyn on 28th Feb

Justyn's Diary (March)

Currently about 15st and staying lean and vascular. Because of this I can still afford to have a cheat on a Sat or Sun. I normally blow up a bit then due to sodium so I tend to drop my carbs lower for the next few days. Usually by Thur I am dry and tight again.

Due to my condition being so good at this point n time I think I am going to have a big egg if The Bunny is kind to me this year and then that’s it, serious dieting the rest of the way.

The diet is pretty much the same and I have started to push some overtime in work so as to get more cardio in. By the end of my round my bag is always empty and I have a fair sweat on.

Extreme Supps are now a big help with me doing my delivery as they are convenient to take while I am out. Throwing The Lean –R in there a lot now to give me that extra bit of kick.

Training is going good and strength staying fairly consistent, this is the first year I have not done any additional cardio in the gym and I am feeling and looking much better for it. (I HOPE!)

Dale's Diary (March)

Currently 12st 2ib and dropping slowly. Still a way to go but getting there. My training and diet has had to take a back seat for a while due to some serious work commitments which have seen me working away from home. Usual story then of every Gym I go to wanting about £10 for an induction and £40 to check out their plastic plants. I’d rather do dips off the bath and shoulder presses in the handstand position than cough that out. Also diet been a bit hard but supps have helped with me packing my blender to go away making sure I get my protein. Also been eating a lot of tinned spuds instead of baked potatoes because I couldn’t cook them. They are actually nutritionally better if you read the label.

Justyn told me to eat more over 2 weekends ago because my skin was hanging and loose and I had zero energy while training. Also been ratty with it. I put on a complete stone over 3 days but definitely filled out and pulled tighter. I then got back on my diet and dropped to 12st 2ib the following fri.

I am considering dropping my morning cardio due to me being so tired in work as it is fairly physical. I should up my calories but worried my head will start playing games with me and stop me viewing myself objectively.

I am also going to add some omega 3 oils to my Extreme Protein just to get that touch more energy while dropping the carbs. I will give this a week or 2 to see how it goes.

Dale's Diary (April)

I spoke with Justin about dropping back to 3 day a week training as we always did but he wanted to stay at 5 days. I carried on for another week but had enough and decided to go 3 days.

I am now enjoying my training again and feel much better in work and in the gym. Morning cardio is still out but I have also dropped another 2 ibs and now sit at 12st dead. When I initially worked out my diet this was the target weight I used to base the total calories on so the combination of food and Extreme supplements seems to have worked.

Skin is still loose around the middle but I am hoping that another 2 weeks and a carb up from Wednesday afternoon should pull it tight. Fingers and toes crossed.

The downside to all this is that I have now lost a training partner of 4 years. I have not really seen Justin in the gym as we now train at different times but I hear he is looking very, very good. He has put a lot of hard work in for this show and is hoping to do The Nabba Britain as well. Hopefully this will be his year and he will fulfil his dream of becoming Mr Britain. I wish him the best of luck.

I would also like to take this opportunity to thank Dougie of Extreme Nutrition and Paul and Debbie Long of XL Bodies for helping me over the past 5 months. There are a lot bigger fish than me out there who deserve their help but for some reason they decided to help me. This means a lot to me as I don’t think any other company out there would do that for your average man in the gym. Thank you Extreme.

Dale went on to place second in a close novice class, beating larger opponents with his pleasing shape and condition.