Nobody will ever call this guy ‘fat’ again.
Adam Foster admits he was a little chubby at school, stuffing his face with junk food and playing computer games.
But the transformation from 16-stone couch potato to lean, muscular bodybuilder is an incredible one.
It was inspired by WWE wrestlers but it really began when Adam, from Hartlepool, met 5-time Mr Universe Eddy Ellwood.
The 25-year-old shedded nearly three stone and packed on some serious muscle and now competes in UKBFF and NABBA bodybuilding shows.
JOE spoke to Adam to find out how the hell he got in such ridiculously good shape.
We hate to break it to you – there’s no secret to getting shredded – just good dieting, hard training and Germanic levels of preparation.
But Adam shows us how…
What did your diet and lifestyle used to be like? How was that holding back your physique?
When I was younger my diet and lifestyle was worlds apart from what they are now. I was a typical teenager, spent so much time playing MMORPGs (massively multiplayer online role-playing games)
My eating was whatever the hell I wanted. I’d have two to three meals a day, breakfast, lunch and dinner. Then between meals I’d be snacking on crisps, biscuits, sweets etc.
What were you weighing and what was your body fat like back then?
It’s varied over the years. When I was still in high school I was overweight, but nothing too extreme. I honestly can’t remember what my weight was back then. I was fat, but not obese. When I cleaned up my diet and started training, I ended up getting a bit too skinny. I was over-exercising, and not focusing on eating protein, but disregarding the need to track carbs and fats. As such, what I thought was the right way to get bigger and build muscle actually made me quite slim.
Once I started training and ‘bulking’ the heaviest I got to was 219lbs (99kg) before I started bodybuilding. At my first show I competed at around 184lbs (83kg), but my condition wasn’t great at all. Looking back I would never dream of getting on stage looking like that. My most recent show I was 191lbs (86kg) with pretty good condition. Off season I normally sit around 210lbs (95kg).
What made you change and where did you start with training, diet and nutrition?
It was just being overweight as a teenager and watching pro wrestling, WWE. I suppose that was my first motivation to get into training and better my physique.
I started lifting at home using my older brother’s dumbbell set. I looked online and read up on the importance of protein, and began focusing on that.
How has your training developed since you started out and ho do you keep your muscles growing?
Oh completely different. When I first started training, it was from home with a single dumbbell. My school had a gym, which was pretty crappy, but I then started lifting there. I bought a weight set of my own and used to train at home, before joining a “proper” gym when I was 18. Even at this age my training routine wasn’t the best. I was training too frequently, and doing too much each session. Over time I began changing things up, and in 2013 is when I swapped to a 6 day split getting ready for my first show. Since then i’ve progressed year on year.
Could you talk us through your weekly training split
A typical week off-season for me would be
Day 1 – Heavy Legs / Volume Shoulders
Day 2 – Heavy Chest / Calves
Day 3 – Heavy Back / Abs
Day 4 – Heavy Shoulders / Volume Legs
Day 5 – Heavy Biceps / Volume Chest / Calves
Day 6 – Heavy Triceps / Volume Back / Abs
I do cardio a few times through the week, anywhere between two to four times, even in the off season.
Pre contest I make sure to be doing cardio four times a week, sometimes more if needed.
Could you talk us through your daily diet
My diet changes day on day. I have a ton of videos showing my full day of eating on varying macros on my YouTube channel.
I don’t have a meal plan as such. Rather, I look to hit macros.
Currently I’m having around 400g carbs, 240g protein, 50g fat daily.
Do you do cardio for fat burning?
Yes, it’s essential in my opinion. I add or take away cardio as needed. I use it as a tool to cut body fat pre-contest. By keeping up on cardio off season it helps with general fitness, and either allows me to eat a little more, or maintain better condition.
Does your training and diet change when you’re dialling down to get on stage?
Yes. Depending on how I look I’ll drop, or sometimes increase my carb intake. My protein and fat is pretty much the same throughout the entire process. It might change slightly, however carbs is the biggest change.
What have been the ‘secrets’ to your success?
There are no ‘secrets’ to getting in shape. I always laugh when people use that term. Ultimately it comes down to being consistent with nutrition and training. The nutrition and diet plays such a crucial role in bodybuilding or building a better physique, whether cutting or bulking.
Most people see a guy get shredded, stronger, or pack on muscle and they automatically assume there is a secret that he knows that they don’t.
What they don’t see is the 23 hours I’m outside of the gym, sticking to my macros, weighing out my food, preparing my meals in advance, and not binge eating.
What would you say to people who are in the position you were who want to make a change?
Seek the advice of someone who is clued up. They don’t have to be a qualified fitness instructor. I train under Eddy Ellwood, a 5-time Mr Universe. He doesn’t have a fitness instructor or personal trainer certificate, but he knows what he’s talking about.
Likewise, a qualified PT in your local gym could be completely clueless.
When it comes to supplements, don’t get caught up in the hype. Keep it basic. I set up my protein discount code site to help inform people through my experiences of what supplement they should and shouldn’t try.
Once you’ve got a plan, and a training routine, stick to it religiously. It’s no good sticking to your diet Monday to Friday, but then doing whatever the hell you want Saturday and Sunday.
If you’re serious about making a change to your physique, make it part of your lifestyle. Get into the routine of weighing your food and preparing your meals. Enjoy your treats, but in moderation.
Stay focused, patient and consistent. If you’re not seeing results after three months, but you’re sticking to your plan, re-assess your nutrition and training and get back on it.
You can find Adam Foster on Twitter @shreddybrekgym, on Facebook at ShredyBreklol, on Instagram @shreddybrekgym or at his PT and bodybuilding blog http://www.shreddybrek.com
