Jason Goodale – The Shredded Physique Athlete & Personal Trainer Talks With T&T
How Did You Get Started In Bodybuilding?
I got started in Bodybuilding when I had just left school, as I had a tough time being bullied for being too skinny. It was like a living hell every day for the last few years of my school days. I wasn’t really really interested in Bodybuilding until I decided to go and have a look round a local gym and see what I thought. Going in there with no experience I decided to try it out and from that day I was hooked and go the bug for it.
What Is Your Best Accomplishment So Far?
My Proudest moment so far would be that I have become a sponsored athlete representing NRG Fuel Products, as this was something I was working towards for a long time.
What Is It Like To Compete?
When I competed at the Bodypower Expo last year 2011 in the physique category it was a great experience for me, although I didn’t win on that particular day, I knew I had my confidence back and felt I was in the best shape of my life. Also you never know what judging are looking for on the day as it can vary.
Jason Goodale’s Workout Routine?
I also do cardio 3-4 times a week on an empty stomach first thing in the morning around 05:30-06:00.
Monday: Chest And Biceps
Pec Deck – 4 sets of 8/10 reps (1 set is 30 reps for warms up)
Flat Bench – 4 sets of 8 Reps
Incline Bench – 4 sets of 8 Reps
Chest Dips – 4 sets of 8/10 Reps
Hammer Curls – 4 Sets of 8 Reps
EZ Preacher Bar Curls – 4 Sets of 8 Reps
Wide Grip Curls – 4 sets of 8 Reps
Alternating Dumbbell Curls – 4 sets of 8 reps
Tuesday: Hamstrings And Calves
Machine Leg Curl – 6 Sets of 4-6 Reps
Stiff Leg Deadlifts – 6 sets of 4-6 Reps
Incline Lying Leg Curl – 6 Sets of 4-6 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps
Wednesday: Back And Triceps
Pulldowns – 4 Sets × 12 Reps
Pull Ups – 4 Sets × 12 Reps
Cable Row – 4 Sets × 12 Reps
Close Grip Bench Press – 4 Sets × 8/10 Reps
Tricep Pushdowns – 4 Sets × 8/10 Reps
EZ Bar Skullcrusher – 4 Sets × 8/10 Reps
Cable Kickback – 4 Sets × 8/10 Reps
Thursday: Rest Day
Friday: Shoulders And Abs
Military Press – 4 Sets of 8 Reps
Front Raises – 4 Sets of 8 Reps
Lateral Raises – 4 Sets of 8 Reps
Reverse Pec Deck – 4 Sets of 8 Reps
Hanging Leg Raises – 4 Sets of 20 Reps
Rope Crunches – 4 Sets of 20 Reps
Frogkicks – 4 Sets of 20 Reps
Saturday: Quads And Calves
Squats – 6 Sets – 15-20 Reps
Leg Extensions – 6 Sets × 15-20 Reps
Leg Press – 6 sets of 15-20 Reps
Walking Lunges – As many as it takes till failure
Hack Squats – 4 Sets of 15-20 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps
Sunday: REST DAY
What Is A Typical Daily Diet?
I use a combination of moderate carbs, high protein and moderate fats. I find this method better for my results.
5:15 AM: Wake Up:
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water
7 AM: Breakfast:
50g of oats mixed with 1 Scoop of Banana TTP Anabolic and 250-350ml of skimmed milk
Fish Oil 3 grams, Multi-Vitamin, 500ml of water
9 AM: Mid-Morning:
5 boiled eggs with 125g of tilda basmati rice
500ml of water
11 AM: Morning:
1 chicken breast with 50g of Quinoa
75g of Walnuts
1 PM: Preworkout Shake:
1 Scoop of TTP Anabolic
2pm: Workout
3 PM: Post Workout:
2 Scoops of TTP Anabolic
5 PM: Dinner:
200g Lean Turkey Mince
1 small Sweet Potato
7:30 PM: Evening:
1 Turkey Breast
Salad and Greens
9:30 PM: Evening:
1 Scoop of NRG Fuel Casein
Multi-Vitamin
10:30 PM: (30 Minutes Before Bedtime)
ZMA
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water
Your Abs Are Awesome. What Are Your Top Exercises For Abdominals?
I prefer to work more on the lower abs and oblique’s so I do a range of exercises that target these areas, but my favourite exercises are still hanging leg raises, Rope Crunches and decline weighted crunches.
What Do You Say When Someone Asks ‘How Can I Get A 6 Pack Like That’?
If someone asks me that very question I am always honest in telling them diet play’s the most important part of showing your abs because so many people are still not educated into the nutritional aspect of showing great abs.
Top 3 Favourite Exercises And Why?
My favourite exercises would be Squats, Deadlifts and Chest Dips. As these require you to use a lot of your own strength, they are excellent all round mass builders but for a good looking and well developed chest then I would have to say Chest Dips all day long.
Favourite Form Of Cardio?
My Favourite form of cardio would have to be sprints in intervals as I really love the feeling of it and you only need to do this for 20-25 max. It has been proven to be a great tool in burning bodyfat efficiently.
Any Staple/Classic Healthy Meals That You Always Eat?
This is easy, I love to have my omelettes as they are so good for you and filling as well and should be included in any diet. The good thing about omelettes as well is that you can put almost anything into them to make them tasty. Sometimes I have a protein pancake which makes a nice snack if you have a sweet tooth.
What Is Your Favourite Cheat Meal?
My favourite cheat meal is Pizza, this is the one food I crave when I am cutting down for a shoot or comp, I do tend to go for ones which are a thinner base than deep pan as it makes me full and bloated.
What Supplements Do You Use And Why?
My Supplement range consists of:
Breakfast: NRG Fuel OMG Breakfast – Contains proteins (Fast and Slow), low gi carbs, zinc and vitamins.
Pre Workout: NO2 Max Strength – Great for energy and pumps during workout and good for helping combat fatigue.
Intra Workout: – NRG Fuel 100% BCCA & Glutamine Powder – Excellent product which I take religiously as it helps muscle tissue breakdown and boosts performance whilst training.
Post Workout: – NRG Fuel TTP Anabolic – Loaded with Protein and Carbs and a complete all in one protein that’s helps recovery and contains everything you need to recover and promote growth.
Night Time: – NRG Fuel Casein – Acts as a slow release protein and amino acids which work whilst you sleep and prevent muscle wastage. A great way to drip feed the muscles.
What Are Your Tips For Success For Beginners?
The best advice I would give people is to make sure that you are lifting correctly and using proper form because this is something I see so much of even in my gym. Using correct form will recruit more muscle fibres and prevent you from injury in the long run. My other tip is to make sure you always train your legs because so many people neglect them and fail to see the advantages behind them. Training legs will increase testosterone levels and give you an even balance.
What Is The Best Advice You Have Ever Given To Someone?
The best advice I have given was nutritional advice to one of my clients and watching her transformation over the past months was incredible and life changing as you see a whole new person with confidence and self-belief and I still love that fact. Seeing someone commit and put their hard work in is one of the best things any person can experience.
Did You Make Any Mistakes When You First Started Out?
Yes I did, unlike today there was no a personal trainers or people that would give advice as I started in a very old style gym. So it was a matter of asking questions and gaining confidence to do stuff myself. My biggest mistake was poor technique in the way I used to do squats. I also had no idea what I was supposed to be eating to gain muscle.
Your Best Tips For Losing Those Last Few Pounds?
I make sure I drink more water then start to cut it back from six litres of water a day to almost nothing. In this time I reduce carbs till almost nothing and make sure I eat protein every 2-3 hours still, then the night before a shoot or competition I use a mixture of dry white wine and Vitamin C to help my develop a more tighter and vascular look for the next day.
What’s Your Gym Playlist Like? Favourite Song To Play While Running?
My gym playlist is varied from Dance music to movie soundtracks and also rock and RnB. My favourite song has always been the Rocky IV montage. It still gets me in the zone especially doing cardio.
Where Does Your Motivation Come From?
My motivation comes from people like Kirk Miller and Greg Plitt, they are the ones that have dramatically changed my mind-set and training and really helped me focus on my weak points. These guys are what I class as life changers and I wouldn’t be the person I am today without the inspiration and motivation that comes from there training philosophies.
Favourite Bodybuilders? Inspirations?
My Favourite Bodybuilders are Frank Zane as his physique was more aesthetic than the modern day bodybuilder and my biggest inspirations are Greg Plitt, Kirk Miller and of course my mum because has always been there and supported. Without family we wouldn’t be doing the things we are doing today.
Favourite Quotes?
“Today’s preparation determines tomorrow’s achievement”
“The greatest barrier to success is the fear of failure”
“You’re gonna have to go through hell, worse than any nightmare you’ve ever dreamed. But when it’s over, I know you’ll be the one standing. You know what you have to do. DO IT!” -Duke (Tony Burton), Rocky IV
For More Of Jason Goodale Check Out:
His Facebook: JasonGoodaleFitness
His Sponsor: www.nrgfuel.co.uk
His Twitter: @TheJAYABS
His Youtube: TheJAYABS
PHOTOGRAPHY CREDITS:
ShootingGuns.co.uk
Simon Barnes
Jason Ellis Photography
