Quick Bio:
Age: 37
Height: 5’10” - 178 cm
Contest Weight: This year around 231 lbs - 105 kg
Off-Season Weight: 266 lbs - 121 kg
Location: Nottingham, England
How did you get started with bodybuilding?
I’ve always believed that no matter my genes I can surpass what I thought was possible. The more I studied the more I realised that anyone could change if they knew how. So I decided to prove that I could surpass my own expectations, and step on stage. Once I got started I was hooked.
What keeps you motivated?
Having the knowledge that I can keep making improvements year on year.
What is your current workout routine?
At the moment I’m 7 weeks out from my first show this year, so I’m training 8 times a week with three cardio days. Three of my days are double weight training sessions. Delts, arms and chest are a priority for me, so they get hit between twice and three times per week even running into a show.
If you had to choose only 3 exercises, what would they be and why?
- Hack squat, it was key to developing my legs.
- Single arm dumbbell row, when done right it’s key to having a big back.
- Lying leg curl, when you can reach maximal contraction it’s key to developing full hamstrings.
Competition history:
Year one won West Midlands Intermediates under 100 kg class. Same year came second in the under 100 kg class at the British Nationals UKBFF.
What is your favourite form of cardio?
Just invested in a stair master. Not sure it’s a favourite but it’s very effective.
What is your diet like?
I cycle my calories from day to day. I tend to have higher carbs and low fat on training days and zero carbs with higher fat on rest days. I use intra workout carbs, so a lot of carb intake is around my workouts.
What supplements do you use?
I get tested regularly to test for deficiencies so I’m looked after in that regard.
I do take quite a lot and they increase as my prep develops.
Staples for me are COQ10, B complex, Magnesium, B12, digestive enzymes, probiotics and fish oil.
Website: M10Fitness.co.uk
Facebook: Mark Coles - Bodybuilder & Physique Coach
Twitter: @m10fitness
Instagram: markcolesm10
 |
 |
 |
||
  | ||||
 | ||||
