jakedoan

Jake Doan – What it Takes to Be the Best

The MASS Team caught up with University of Wales Trinity St David student and male athlete of the year Jake Doan to find out what it’s like, and what it takes, to be the national champ!

 

Name: Jake Doan
University: University of Wales Trinity Saint David
Course: BSc Personal Training- Health & Exercise
Year of Study: 3rd

Congratulations! How does it feel to be crowned the MASS Male athlete of the year?

I am very grateful to be able to receive this award. A lot of training and time went into being able to compete in each event and it has been extremely rewarding year. Just having the ability to compete against the calibre of athletes and in an organization like MASS alone has been gratifying but to receive such a prestigious reward at the end of the year is just incredible and I never would have thought I would be in this situation at this time in my life.

 

Which competitions did you compete in, and how did you get on in each of them?

  • Southern Regional Powerlifting <105kg  1st Place – Biggest Bench- Biggest Squat
  • Southern Regional Strongman <105kg 1st Place
  • Southern Regional Strongman University Team Award
  • National Strongman Championship <105kg 1st Place
  • National Strongman Championship University Team Award
  • SPC Men’s Physique Tall 2nd Place Award
  • Battle of the Student 3rd Place Award

What was your favourite competition and why?

This is a tough question because all the events were extremely enjoyable. I’d have to say the SPC was my favourite because it was the most rewarding event. Although I didn’t place as high as I did in some of my other events I wasn’t concerned at all because of my feelings toward the other athletes and the how great of a final product all the guys in my category brought to the competition that day.  The majority of my training and year revolved around this event and I was very pleased with the final result and how I represented myself on stage.  The preparation that went into competing was extremely rewarding I learned a lot about myself and how my body reacts to specific types of training methods. To be honest by the end of it I would have been happy just having the courage to step on stage but to go home with a medal that day was amazing. I do have to say that the most fun day overall was the Strongman Championships because both times I competed with fellow team-mates from my university making that event even more enjoyable and rewarding because I got to share those moments with friends.

 

 

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Did you have a lot of support from your family and peers?

As an international student this was a bit difficult at times as a majority of my friends and family are 5500 km away in Sault Ste Marie Ontario. (Shout out to the Hometown crowd) I am extremely fortunate to have the support system I do back home because you couldn’t ask for more supportive influences than I have; my parents, brother, cousins, old teachers, work friends, my social groups all were there for me along the way and I always knew they had my back. Here in the UK I have the best flat mates, I hit the lotto with this bunch and they know that I appreciate them for all their support.

 

Give us the low-down on a typical training week for you?

Typically I train every day of the week, the gym is one of the only places I truly feel in my comfort zone. Right now I am a bit worn down so I have implemented one rest day a week at the end of my split(see below) As a strength and conditioning coach I am a huge fan of periodization and having a set template of my week but will adjust it accordingly to weakness time to time. So it does vary with importance of developing specific muscle groups such as my lacking traps, upper chest, and calves. A huge part of my week is recovery, and I include nutrition and meal preparation in this category as I only eat to replenish and grow. I don’t eat just for the sake of eating, I believe food is fuel that’s it. Nutrition is the largest part of the whole recovery spectrum. I think that people focus more on the foam roller and lacrosse ball side of recovery but don’t meet many of the basic nutritional needs that their bodies and their specific training methods require. That being said I focus on recovery in many of those same manners; I always have my tiger tail with me and spend a lot of my down time rolling out while I watch my favourite TV shows; Suits, and basically anything Marvel or DC. The key thing with me is I listen to my body. I am very focused on recovery and ensuring I don’t get injured. I use what I call the therapies of my training; naps, nutrition, massage, and sleep. As for training I have always been a multi-sport athlete and therefore I like a variety of training methods from Crossfit (don’t hate) to Strongman and obviously bodybuilding methods. I train daily at 5:30 in the evening so that I have the day to fuel up for my lift and currently I am doing fasted cardio at 7:30 in the morning in anticipation for a photoshoot at the end of May. I will provide a training template of what I am currently doing below that way if you want to follow my plan for a week you can.

Does your training vary between term time and holidays?

This is very dependent on my goals at the time of the holiday. For example this Christmas I was weeks into my cut for the SPC so I couldn’t and didn’t miss a single day of training or adjust my meal plan. I had a number of scheduled refeeds over that “break” one of which was Christmas morning when I smashed some Nutella French Toast, it’s my favourite refeed meal. I’ll include a link to the instruction on how to make it below so you can indulge too. The only training variations that occurred over this time period was the time of day I would train. As I said before I like to train at 5:30 pm daily but over the holidays our school gym hours were changed to 10am to 1 pm slightly limiting me to training during that time period, but the gym was kind enough to open up over the holidays that they had the building closed because they understood the importance of me getting each workout in. The staff at the Sports Centre in Carmarthen have been amazing with helping me in that area, letting me stay late on some evenings even. I was extremely fortunate in that area.

Link: http://www.food.com/recipe/nutella-stuffed-french-toast-78305

 

 

jake doan

 

How drastically did you have to alter the way you train between prepping for the different competitions?

This may take a while… The first event I trained for was the Southern powerlifting event, although my training typically consists of all three of the lifts in powerlifting I only had 4 weeks to specifically train for the MASS Southern Regional event. This consisted of ensuring technique met the requirements for the competition of a lift in all three lifts. For example when I barbell bench press I tended to lower the bar to my chest level but never would I touch and pause at the bottom of the lift because I never wanted to lose momentum throughout the lift. So I started to train with pause reps in my training for the bench press to ensure I was going to be able to press the same amount of weight I traditionally lift with the new standard for bench. That was my main change in training for that event, looking back I wish I had more time to work on my sumo deadlift instead of my tradition deadlift because I can pull much more now with my sumo but that’s hind sight for you. Next up was the Southern Regional Strongman, and I changed up my training big time for this event. I actually travelled to Bridge End and was instructed in all the traditional strongman movements by Wales Strongest Man Mark Jeanes. Which I was extremely fortunate for because Mark and his fellow strongmen were extremely helpful throughout my preparation for this event as I had never lifted an atlas stone or even a yoke before training with them. By the end of the day I had lifted a 135kg atlas stone and 190kg yoke walk with ease so I owe them a huge thanks for that day of training. Learning from the best put me on a path to success in these events. Not to be forgotten my strongman Captain Evan Stanton worked me through log press form and methods of a number of other movements such as the keg toss, farmers walks and circus dumbbells, movements that I had never would have even considered implementing in my training before. The SPC was a huge shift in training and is very similar to the way I am training right now again because I have a photoshoot at the end of May. So you will get to see a bit of that training method in the program I will provide. After the SPC I decided to compete in the Battle of the Students. I have always enjoyed a good Crossfit style workout every once and a while I would perform one of the girls to reassure my progress. I am CF-L1 certified so I started to implement a lot of the standard movements of Crossfit, with Crossfit you have to be so well rounded to perform with the elites of the sport. In reality I trained for Crossfit all year, strongman, powerlifting, even some bodybuilding movement are incorporated in Crossfit but most people aren’t thinking that the three would be related but Crossfit literally is the best of it all. I did incorporate higher rep ranges and more callisthenic movements to my workouts throughout that training period because I tend to not do a lot of that during my typical training.

What’s your current training split?

Day 1- Back and Biceps

Exercises Sets Repetition
Sumo Deadlift 5 6-8
Lat Pulldown 4 6-8
Single Arm Bench Row 4 6-8
Bodyweight Inverted Row 4 Failure
Back Extension on Swiss ball Superset with Oblique Crunch 3 12/15×2
Barbell Shrug 5 6-8
Incline Biceps Curl 4 12
Hammer Curl 4 12

 

 Day 2 Chest and Triceps

Exercise Sets Repetition
Push Press 5 6-8
Dumbbell Bench Press 4 6-8
Incline Press 5 6-8
Incline Cable Fly 5 6-8
4 Spot Pushup Superset with Triceps Dip 3 10-10-10-10/ 15-12-10-8
Cable Single Arm Extension 3 12
Triceps Pulldown 4 6-8
Swiss ball Jackknife 4 12
Cable Crunch 4 20

  

Day 3- leg day

Exercises Sets Repetition
Assisted Pistol Squat 3 12
Front Squat 5 6-8
Dumbbell Walking Lunge 4 6-8
Dumbbell Step up (24 inch) 4 6-8
Leg Extension 5 6-8
Leg Curl 5 6-8
Calf Extension 5 15-20
Dumbbell Sit-up 4 20

 

 Day 4 Arms and shoulders

Exercises Sets Repetition
Seated Dumbbell Shoulder Press 5 6-8
Cable Lateral Raise 5 6-8
Standing Dumbbell Curl 5 6-8
Triceps Cable Extension 3 6-8
Cable Lateral Raise 3 6-8
Barbell Shoulder Press/ Plate Front Raise 3 15/12
Barbell Wrist Extension/Flex 3 12-16
Cable Rear Deltoid 3 12-16
Dip 4 15

Rest If needed.

 

 

How do you structure your nutrition?

Typically I am a Fitness Pal fanatic but since my SPC show I have just been slowly increasing my caloric intake back to a normal range. When I am not cutting or trying to get lean I would eat around 600 calories with a macronutrient break down of 30/30/40 (30 % fat, 30% protein, 40%carbs) I have tried a number of other ranges lowering and higher each macro to see what is best for me dependent on my goals, this range seems best for me and muscle gains without gaining any additional fat in the process. Keep in mind everyone is different, I am 6’2 almost 6’3 and weigh 112 kg normally so no one will ever be the same as me or you likewise. Currently I have simplified my diet to the basics food to conserve money and time as well, food prep for the contest wore me down.

I scale all my food and eat this meal plan below it’s not the most efficient meal plan for me even, its I just financially what I can bare right now as a student studying aboard. (Canadian dollar isn’t looking so good right now)

Can we see your current diet plan?

(click to enlarge)

 

 

jake doan mealplan

 

Is it hard to maintain such a training and nutrition regime as a student, and on a student budget?

I don’t think it was hard at all, obviously there was times of struggle with both training and nutrition but overall I would say it is much more manageable than most student’s diets, eating habits and the training just kept me focused throughout the year. I feel that budgeting myself to specific foods and supplements was simplified by companies like Musclefood <3 which we don’t have in Canada, you don’t know how fortunate you are.

In the end, is it all worth it?

Absolutely every second of the year was worth it. I have had such a great experience with MASS and everyone I met along the way. To be able to come all the way from Canada to have an experience like this with so many people involved is positively overwhelming. I am extremely grateful for the memories made and experience I have gained.

 

 

jake doan

 

What advice would you give to 2017 MASS Championship hopefuls?

Set yourself small goals that will lead to big achievements and don’t be afraid to fail at anything it’s not about winning it’s about learning and growing as a person.

 

What’s next for you?

I return to Canada at the end of May and will hopefully be continuing my education as a master’s student at the University of Guelph studying Nutrition, Exercise and Metabolism in September. I believe I may step on stage again someday soon but I am not 100% sure when that will happen.

Where can our readers follow you?

My website will be going live at the end of June which is: showmusclegomuscle.com

My personal Instagram is: @jakedoan15 and my company Instagram is: @showmusclegomuscle

 

 

 

Interview by David Bissell

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flexibledieting

Weight Loss through Flexible Dieting – Daniel Olusina

Are you tired of doing endless cardio with no signs of weight loss? Eating the same “clean” meals over and over causing you to cheat regularly? Would you like to learn of a new approach that enables you to treat yourself daily? Then flexible dieting aka if it fits your macros may be just the approach you need.

 

Name: Daniel Olusina
University: Kent
Course: Actuarial Science
Year of Study: Graduated in 2015

 

Macro and Micronutrients

  • Macronutrients are nutrients that provide calories and energy. They’re found in all foods and are made up of carbohydrates, proteins and fats.
  • Micronutrients are vitamins and minerals required in small amounts that are essential to our health, development and growth. They are widely found in an array of fruit and vegetables.
  • By knowing that all the food that we eat is merely just a certain amount of macro and micro nutrients, we can track them and know precisely how much we are actually eating.

 

 

danielolusina

How to Track What You Eat

  • Any food can easily be tracked using the MyFitnessPal app. This app can be downloaded on any of the latest smart phones or can be accessed on the internet.
  • Log each each meal you eat by logging the individual foods used to make up that meal. Doing so you will find out the exact amount of macro and micro nutrients you’ve consumed in that meal.
  • Food on MyFitnessPal can be logged by either weighing out each food using a weigh scale and searching for the food & the amount of if on myfitnesspal or if you’re using the the myfitnesspal app on you’re smart phone then there is a feature where you can scan the barcode which will immediately show you the amount of macronutrients in the food you’ve just scanned.
  • This can be very handy when you’re out looking to treat yourself but are unsure of whether the desired food (poptarts for me) will fit the total amount of macronutrients to be consumed for the day.

 

Caloric Deficit

  • By tracking our food on MyfitnessPal we are able to find out the total macro and micro nutrients we are consuming and thus the total amount of calories we are consuming
  • Depending on the total amount of calories we are consuming, we may be in a caloric surplus, deficit or maintenance.
  • Caloric surplus is where we are consuming more calories than the energy we’re expending during the day and thus gaining weight (the amount depends on how big the surplus is).
  • Caloric maintenance is where we are consuming the same amount of calories as the energy we’re expending and thus our weight stays the same.
  • Caloric deficit is where we are eating less calories than our caloric maintenance and will therefore lose weight

 

Flexible Dieting Coming Into Its Own

  • What I advise is to track the amount of food you generally eat over one day.
  • See what the total amount of macronutrients is and keep that the same throughout the entire week.
  • That doesn’t mean eat the same food over and over. Eat a wide variety of food and meals but make sure at the end of the day it all adds up to the same amount of macro and micronutrients which were consumed on day 1.
  • Whilst you’re doing this I also suggest weighing yourself daily. First thing in the morning after using the toilet. This is to track weight progress. At the end of the week add all the weights together and divide them by 7 to see your average weekly weigh in.
  • If you’ve seen that your weight has gone up then you are in a caloric surplus and may need to reduce your macros slightly (either carbs or fats) however if your weight has gone down then you’re in a caloric deficit and just need to keep maintaining the same macronutrients to keep losing weight (if weight loss is your goal).
  • My rule of thumb is whether you were in a caloric surplus or deficit for week 1, if you are looking to lose weight then fats should be around 60g a day for guys and 50g for women to make sure you are still eating an adequate amount of fat to help maintain bodily functions.
  • Protein should be at least 1.2g per pound of bodyweight but this can be more and carbohydrates throughout the diet phase should be kept as high as possible despite this being the macronutrient that you’ll be looking to reduce every so often when reducing calories further.

 

 

danielolusina1

Average Weight Loss

  • So now we’ve set our macro and micronutrients its time for us to lose some weight!
  • If you’re already losing weight on your current macros then just stick with it and enjoy fitting them small daily treats into those weight loss macros.
  • You should be looking to lose around 0.5-1kg a week on average so a sufficient caloric deficit of around 300 below caloric maintenance may be all that is needed.
  • However fat loss isn’t linear so it could a loss of 0.2kg one week and 1.3kg the next.
  • Try your best to keep fat loss at under 1kg a week as if it is over it may cause a loss in muscle tissue as well, which is not what we want if we want to be looking toned.

 

Busting weight plateaus

Lower carbs, higher cardio, more intensity in gym
  • If your weight loss has stalled then fear not for there are many ways to combat this.
  • As 1g carbohydrates is equal to 4 calories then by merely reducing the daily amount of carbohydrates by 25g you’ll have reduced the daily calories by 100 calories!
  • This small refinement may make all the difference and allow the weight loss to continue
  • Another way is increasing the amount of calories you are burning through increased cardio. I would suggest HIIT (high intensive interval training) starting with once a week for 15mins (12-15secs flat out, 45sec to 1min rest) and then increasing to twice a week if weight plateaus. HIIT causes the body to experience an afterburn effect that will cause it to burn many calories throughout the day even when you’re at rest.
  • Incorporating Steady State cardio in terms of burning a specific amount of calories is also useful but doing this to burn a large amount of calories many times a week may induce metabolic damage so use it sparingly.
  • Increasing the intensity of your weight training workouts will allow you to burn even more calories and thus be further into a caloric deficit. Supersets, dropsets and less rest periods can all be utilised to make you train even harder and thus burn more calories.

 

Refeeds vs Cheat Meals

Once a Week
  • We’ve all been there, just lost a kg and we want to reward ourselves with a KFC bargain bucket.
  • STOP RIGHT THERE!
  • Unless that bargain bucket fits your macros (which I doubt it will) then refeeding may be the answer to eating more and potentially losing even more weight
  • Instead of plain cheating and eating food we know is extremely high in fat we can instead eat roughly 150-200% more carbs on a refeed day.
  • On this refeed day our fats should be lower than a normal diet day (around 10g less or so) and protein should be around the same level or a little less.
  • This will cause our leptin level (fat burning hormone) to spike temporarily as it is normally fairly low when we are dieting.
  • Our metabolism will therefore increase and when you go back to your normal food amounts you may notice that you’ve lost even more weight which is what we all want.

 

So lets all ditch the 6 meals a days of sweet potato, lentils and plain diced chicken and start having a wide array of meals that fit our caloric deficit macro and micronutrients!

 

Daniel Olusina
Instagram @danielolusina
Twitter @danielolusina
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spcqualifiers

The 2015 MASS Student Physique Championship qualifiers

Tans radiated, smiles glistened and bodies rocked: How our students battled it out in attempt to qualify for the Mass Student Physique finals in London this April.

 

This March saw an array of talent in both the Midlands and Southern SPC Regional qualifiers. More than 100 of the best student physiques flocked from across the country to each show, managing to sell out both Leicester’s O2 Academy and Southampton’s Student Union in celebration of the student athlete. Both heels and standards were set sky high, filling our stages with professionalism, sportsmanship, and a positive example for students everywhere to follow.

Posing was in full force, with Manchester’s medic Sam Parsons and Exeter’s Adam James impressing the judges enough to take home awards for best stage presence of the day. The talent displayed in the Women’s bikini categories proved particularly hard to judge; finalist Rosie Williams, Serife Ustuner and Liberty Pullen demonstrated incredible presentation skills in the Southern qualifiers, while Nikita Scholes, Holly Couzens and Sarah Baron shone for our Midlands judges.

 

 

LEICESTERemily      LEICESTERfeyi

Emily Wilson & Feyi Oyebode, Midlands regional overall champions

 

Bournemouth served to be the South’s hottest Uni, gaining overall best team of the day as well as celebrating Tom Vessey’s victory in the Men’s Athletic category. Other successes included George Morgan, Roehampton’s winner in the Men’s Fresher’s category and Nathan Etherington, Plymouth’s short physique victor.  Daniel Olusina, former self-confessed “stick-thin” physique, was announced proud winner of both the Men’s Tall and overall Men’s Physique of the day. All praises for the healthy lifestyle, Olusina urges anyone to get involved,

“With hard work, dedication and consistency you can build the body you want!”

Other athletes, who are living proof of the latter, included Midlands overall Men’s champ of the day, Feyi Oyebode and both Women’s bikini winners, Hattie Moran of Westminster and 20 year old Emily Wilson of Coventry.

Each student has undergone an incredible individual journey throughout the SPC process, proving the mental discipline required to compete at this high level. Best friends and gym buddies, Duncan Barry and Jake Sales, demonstrated that physique competitions delve far deeper than surface looks

“It’s changed our mentality towards all aspects of life, and it’s great that we can do it side by side”

 

 

SPCsouthern      SOUTHERNbikini            Daniel Olusina & Hattie Moran, Southern regional overall champions

 

Unlike professionals in the industry, the students have had to juggle their rigorous training and nutrition with the hardships of student life. First time competitor, Megan Coldicott, who studies adult nursing at De Montfort University, told us,

“I train twice a day; I start with fasted cardio followed by a weights session later. It’s been hell but so worth it-I’ve never seen my body like this!”

Coventry’s 23 year old Josh Sainsbury-Bow, who gained 2nd place in the Men’s Athletic Category, believes the healthy lifestyle is well worth the time and money

“It can definitely be expensive, but I’ve saved a lot on alcohol!”

When asked to advise other students wanting to compete, Josh Bridgman, winner of the Men’s Physique, insisted,

“Just get out and do it! It’s the best thing you’ll ever do!”

 

 

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Congratulations to all our inspirational competitors, who proved being a student doesn’t have to mean sleeping all day and drinking all night: we can’t wait to see what you can bring to the championship next year!

 

By Britta Zeltmann
Cardiff University

 

Links
Midlands Scoresheet
Southern Scoresheet
Finals Scoresheet
Competition Page

lowres

 

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