HEIGHT: 5' 5" WEIGHT: 185 lbs COMPETITION WEIGHT: 165 – 170 lbs
Hailing from Surrey, United Kingdom, UKBFF competitor John Berry is a personal trainer and nutrition expert based at Gold's Gym in Camberley.
John works with athletes from all types of sports, ranging from semi-professional rugby players to competitive fitness models and bodybuilders. He has been in the fitness industry for over 15 years, helping people achieve their fitness and nutrition goals.
In 2006, John was featured in a video series with bodybuilding.com which followed him prepping for his first ever BNBF central championships show – he came 3rd out of over 10 athletes and was placed just behind the two top current competitors at the time and given an invite to the British finals due to his outstanding physique. He caused a big impact and was on target for the finals, when an injury occurred. John dislocated his right shoulder which meant he could not compete. For the next four years, his shoulder continued to dislocate and kept setting him back. In late 2009 John had reconstruction surgery and a tough year of training and rehabilitation to bring himself and his shoulder back up to optimum fitness. He is now back on the bodybuilding scene and competing in the UKBFF and ready to cause some damage!!
On 21st August 2011, John competed and won the under 80 kg class at the 2011 South West Classic. At the time, he was informed by the judges that he had the best physique of the show and has qualified for the British Finals in October 2011.
So watch this space, as John attempts to become the best under 80 kgs bodybuilder in the United Kingdom, then who knows!!
FACEBOOK: John the Giant
EMAIL: CaptainBuff@aol.com
2011
First Place – under 80 kg – South West Classic (Qualified for the British Finals)
2006
Third Place – 72 kg – Central Championships (Qualified for the British Finals)
Off-Season Training Split Weeks 1 – 4
Monday: Chest (AM) and Triceps (PM)
Tuesday: Back (AM) and Traps and Rear Delts (PM)
Wednesday: REST
Thursday: Shoulders and Abs and 20 minutes of HIIT Cardio to boost appetite
Friday: Biceps and Triceps
Saturday: Quads (AM) and Hams (PM)
Sunday: REST
I would make changes to every workout depending on my own personal feedback.
John’s Stack
- VITASTACK
- Co-Enzyme CQ10
- Vitamin E
- Vitamin C
- ISOFLEX (Peanut Butter Chocolate and Chocolate Mint)
- QUICKMASS (Chocolate)
- ALLWHEY (Chocolate)
- CASEIN-FX
- ZMA
- CAFFEINE
- BETA-ALANINE
- ARGININE
- GLUTAMINE
- Creatine Monohydrate
- CLA95
- Omega3
- LEUCINE
- AMINOCORE CAPS
With my first meal of the day, I take VITASTACK and TribX90 before working out, then ISOFLEX Whey Protein Isolate Shake post-workout with Waxy Maize 2300 and Creatine With Meal Four, I take CLA95, Omega3, R-ALA Antioxidant, TribX90. With Meal Seven I take CLA95, Omega3, R-ALA Antioxidant, TribX90 and ZMA.
Pre-Contest Diet Weeks 12-8
From week 8 adjustments will be made by total calorie reduction's coming mainly from carbohydrates.
Meal One: 100 g oats, 100 g chicken, 1 Scoop ISOFLEX + 1 Scoop ALLWHEY
Meal Two: 100 g oats, 150 g chicken, 1/2 slice reduced fat cheese, 1 CLA95 + 2 Omega3
Pre-Workout: 3.2 g Beta-Alanine, 5 g Arginine, 10 g Glutamine, 10 g Creatine Monohydrate, 1 Scoop ALLWHEY
Intra-Workout: 2 L of water (weights & cardio)
Post-Workout: 10 g Glutamine, 5 g Leucine, 1 Scoop ISOFLEX, 2 Scoops QUICKMASS, 1 Scoop CASEIN-FX, 1000 mg Vitamin C, 200 IU Vitamin E
Meal Three: 100 g basmati rice, 150 g chicken
Meal Four: 100 g basmati rice, 150 g turkey
Meal Five: 75 g oats, 100 g turkey, 1/2 slice reduced fat cheese, 1 CLA95 + 2 Omega3
Pre-Workout: 3.2 g Beta-Alanine, 5 g Arginine, 10 g Glutamine, 10 g Creatine Monohydrate, 1 Scoop ALLWHEY
Intra-Workout: 2 L water (weights & cardio)
Post-Workout: 10 g Glutamine, 10 g Creatine Monohydrate, 5 g Leucine, 1 Scoop ISOFLEX, 1 Scoop CASEIN-FX, 1 Scoop ALLWHEY, 1 serving AMINOCORE Caps, 1000 mg vitamin C, 200 IU Vitamin E
Meal Six: 100 g sweet potato, 200 g fillet steak, 1 CLA95, 2 Omega3
Meal Seven: 1 Scoop CASEIN-FX, 1 Scoop ALLWHEY, 30 g cashews, 1 serving AMINOCORE Caps, 100 mg Co-Enzyme CQ10, 200 IU vitamin E, 1000 mg vitamin C
An Interview with John
Favorite Type of Training: I am all about intensity, whether I’m training at the low range of 6-10 or the high end of 12-20, I take most of my sets to complete positive and negative failure, using as many intensity techniques as I can to recruit those type 2b muscle fibers, but I always keep the stress and the feel on the muscles at all times.
Favorite Cheat Food: I have a local café down the road and they make me a special burger which is 2 ½ quarter pounders with 2 hash browns, 2 slices of bacon, 2 slices of melted cheese and sautéed potatoes. OMG! Just writing about it makes me crave it! I do always top it off with a few chocolate digestive biscuits, as I love them.
Favorite Diet Food: That’s a tough one. It's either fillet steak and cashew nuts or chicken mixed in with my oats.
Favorite Exercise at Gym: High pulley rope pull downs. If you understand how to use your lats, you come away with this feeling like someone has blown you up like a balloon. Or Ass to Grass Squats!
What's in your Gym Bag? A copy of the current fitness magazine, my iPhone and headset for cardio, about 4 different training tops!!
What Do you Like to Do Outside the Gym? I like getting some sun with the Mrs or relaxing, watching a good film (she likes to shop). Or I spend a lot of time with my clients outside the gym just keeping an eye on them and their food. But my favorite escape from reality is playing on the XBOX.
How Did you get into Fitness: I started doing martial arts at a very young age and was always the smallest and was informed by my sensei that I should look into training to put on more weight. After my first session in the gym and feeling the pump, I was ADDICTED!!!
What Do you Love to Listen to when you Work Out: I only listen to music when I do cardio, as I have people to train with during weights, so when I hit the CV, I just listen to anything upbeat.
Biggest Gym Pet Peeve: People on their phones while training and lazy people not putting their weights away, but I always make sure they do, if I see it.
Upcoming Contests: BRITISH FINALS October the 21st& 22nd
What Does Being an ALLMAX Sponsored Athlete Mean to You? I have been involved in the industry since I was 16, and I have worked and help set up gyms across the UK and have always had a passion for helping people understand the fitness and sports supplement industry.
I feel very privileged and excited to be part of the ALLMAX Team. I really think to be the top in your sport and to continue to make improvements every year, you need support from the highest quality supplements and this is where ALLMAX comes in. Since using their products, I have gained 15 kg of lean muscle from the previous show to current, so the results speak for themselves.
This will be my first year as an ALLMAX sponsored athlete, but I have worked with them for the last 2 years at events and promotions, and I hope to work with them and help them continue to bring out ahead-of-their-time quality supplements.
Take a look at my detailed supplement schedule on how I take the products and feel free to ask me any questions. Just remember supplementation helps support our diets, but they are not just for bodybuilders; they help support anyone interested in improving their general health and fitness.
What is your Favorite, MUST-HAVE ALLMAX Supplement: This is almost impossible to answer as I cannot narrow it down to one product. When I have clients ask me my best or must-have ALLMAX stack I would say ISOFLEX, ALLWHEY and GLUTAMINE. Obviously the body, skin, tissue and organs all need protein daily and as a bodybuilder I need to keep a steady nitrogen balance all day, so having ISOFLEX and ALLWHEY puts me in a win-win situation. GLUTAMINE also helps to diminish catabolism (the body breaking down tissue) caused by an increase in the stress hormone cortisol, which is elevated during exercise, so a must-have in your ALLMAX STACK.
Video: John Berry – Bodybuilding.com Motivation Part 1
Links: John and Baz's British Bodybuilding Show
Links: John Berry, Bodybuilding.com
