ML: Hi Neale thanks for taking the time out to talk to me, Matt Lovell (ML) and big congratulations on your recent NAC British Heavyweight Championship win and even greater news on winning the WPF MR UNIVERSE Heavyweight title in Italy! And World Championships in Spain. So how long have you have been Competing in BodyBuilding?
Neale: I have been competing around 15 years now!
ML: How has your training evolved over the years?
Neale: Well when I was younger I was involved in Football, so I started using weights simply as a way to add strength to my game. I enjoyed weights so much they ended up taking over the Football field! Now I train six days a week with split routines on weights and do my Cardio every morning without fail! Cardio 3x a day when preparing for competition!
ML: How have you stayed motivated for so many years?
Neale: Train in an environment with like minded others and those that are better than you – now I own a gym, it’s perfectly set up for me to train.
ML: What advice would you give to anyone starting BodyBuilding?
Neale: There is no magic bullet, quick fix or secrets in becoming a good bodybuilder. Its commitment 24 hours a day, but u must have balance in your life in order to improve and experience the best of what life offers. Get advice from a professional you aspire to that has the knowledge to back it up and practise what is preached to you rather than waste years with conflicting advice in magazines or the Internet.
ML: What’s a typical training day in the life of Neale Cranwell?
Neale: Wake up, 630am, do Cardio for around 45-60min, then train weights in the mid-morning for 60-90min. If I am competing I will do another Cardio session after the weights & before bed! As I train each muscle group specifically I make sure the muscle gets a full on workout to exhaustion!
ML: Your Inspiration?
Neale: I am a firm believer in the mind being the most powerful muscle. I suffered a serious motorbike accident some 5 years ago that paralysed me from the neck down for 48 hours. That’s alot of time to contemplate life! From that the surgeons told me I would never write again or use my arms for lifting weights due to how shattered they were. Several plates & pins later and a rigerous Physio routine recovered my movement and my positive mental attitude made my comeback to compete and win the Mr Titan in 2006 my most rewarding competition to date! Further to this, just 18 months ago I broke my back, slipped 2 discs and had siatic nerve damage 24hours a day after some off season strong man training that I pushed too far. Again, the set back made any lifting impossible, but again with a positive mental attitude and dedicated approach to Physio and rehab- I have successfully reduced the inflammation, healed my fracture and have been able to push on, train and compete 5 times this year! This is all documented on my new DVD “carpe diem” seize the day! Available on my website www.nealecranwell.com “if you truly believe You will succeed!”
ML: Any role models?
Neale: Bodybuilder & friend, Eddie Abbew, for all his help and advice with my contest prep. He is one pro that still after all these years of bodybuilding actually truly loves the sport and enjoys his training and training others. AND… Dave Kingham for his ‘old school’ , no bull, approach to real results and attention to detail. Dave truly has been pivotal inspiration to my success and progress in bodybuilding from day 1 to actually winning my Mr Universe title 2009. Dave I truly thank you! And finally apart from my great training partners Jason Mortimer Ben Johnson and Big Rob. I’d like to thank Nathan Harman of Probodeez his advice on these last two years contest conditioning and off season plan has been amazing, achieving the best condition to date!
ML: I’ve heard a lot about Krunch Gym, can you tell us more?
Neale: Yeah! Krunch Gym is new concept for a gym in my opinion as we offer something for everyone! Krunch has a great free weight area along with a vast array of Cybex & Hammer Strength training stations. Not only that but we have a good selection of Cardio equipment (Technogym & Life Fitness) fitness classes, Spinning Studio and a Personal Training Studio. We offer classes from Pilates to Pole Dancing, Virtual gaming with PlayStation workouts available on the recumbent bikes and a virtual spinning room offering tracks from around the world and the legendary Wii Fit! Along with the great equipment and funky feel of Krunch Gym we also have the latest tunes spun by our resident DJ’ Keynos nightly to really get your body moving! Check out www.krunchgym.co.uk for more info or tel 01992764433. We also have the ‘cream’ of Personal Trainer’s who know how to apply their knowledge – which unfortunately you rarely see now days. Our Trainers also work in the gym, when not with clients to ensure our trainers have the best advice at hand when necessary. Krunch also offer the best in supplementation – we stock the finest Protein’s powders, Creatine’s, BCAA’s, Gainers, Vits & Mins, Energy Boosters. Not to mention the on site cafe which serves the best Chicken (free range) and rice you’ll ever taste, along with daily specials and a large menu, I think we are leading the way for the Health & Fitness Lifestyle.
ML: Before finishing up, can you give readers a brief outlook on a typical diet and supplement plan you follow?
Neale: Typically i eat the same foods off season and when following a 12 week diet for competition. Main difference is that carb and calorie portions can vary more off-season. And 1-2 cheat meals are eaten on weekend off-season. Competition diet will replace much of the chicken with White fish meals and lots more green veg, especially asparagus. Also due to being allergic considerably to egg White and milk these foods are omitted from the diet totally, this includes protein powder blends.
For the past 2 years I worked hard in the off season with Matt Lovell to achieve a leaner science based diet program to ensure bodybuilding gains continue:
1. 5-7 days – fat and protein NO carbs even pre and post training – just protein and coconut oil
2. same diet but add in pre and post training carbs (drop the coconut oil) and eat 200g of carb Wednesday PM and Saturday OR Sunday eat what you want on top on the fat protein diet- ALL DAY!.
3. do this for 2 weeks
4. switch to the carb diet for 2 weeks, with weekend cheat day.
Test your fat each 2 weeks – with calipers please
1st week = deplete glycogen, fat adapt and keep calories high so you keep and probably still build some muscle – you should actually drop some fat during this phase and gain some lean mass.
2nd week = the same as above BUT to fuel sessions you put carbs back in pre and post. You drop the fat out of these meals. Try not to eat a high fat meal within 2 hours of a high carb if possible during this phase – it should be possible. During this phase you should continue to drop some fat and you should gain muscle.
3rd and 4th weeks you switch to a higher carb cell volume phase – this is what you are used to doing. Try not to eat more than 10 grams of fat in any of these meals – your udo’s oil is taking you too high in meals like steak. During these weeks you use creatine and all the supplements for cell volume including the glycerol – glycerol each 3rd day – 150ml in 1.5litres drunk over a few hours.
Ideally we get you measured each week – this will give us the hard data on your muscle / fat ratios.
If you gain fat it’ll be due to excess calories or excess fat + carbs too close together.
I don’t think this will happen – but we will need to fine tune items as we go along. You need to be in calorie surplus of about 350-500cals each day for gradual muscle increase. SO if we see no increase then we’d up the protein and post workout meals the shake and the meal after that. If you are gaining fat and muscle we’d drop calories back a bit away from training – so the meal in the middle of the night or the last meal of the day would get cut back a bit.
So this is typically what the higher carb off season diet looks like
Carb Matt Lovell Diet 4500kcal
wake up 7am
60 min cardio, fast walk or HIIT
830am meal 1
2 tspn greens Udos brand
10g whey ISolate
100g oats =60g carb
10 egg whites
1g vit c
Pre train drink
20g whey isolate
10g BCAA drunk thru training – no cals
Meal 3 post training
50g whey iso
1g vit c
400iu vit e
300mg r alpha
400g sweet pot or 150g oats = 100g carb
Meal 5 – As meal 4
250g steak or salmon
Whey & pro blend shake
20g peanut butter
Or eggs as at breakfast if hungry
B4 bed supps
ML: Lastly I have to ask what’s your favourite Exercise?
Neale: Legs, there is no other workout that can leave you so physically drained and yet mentally charged! Squats are my alter!
ML: Thanks again for your time, wish you all the best for the future and welcome aboard team Matt lovell”