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Boards => Champions Q & A => Topic started by: Jon on February 07, 2011, 12:07:33 AM



Title: Mark Oakes, UIBBN World Champion
Post by: Jon on February 07, 2011, 12:07:33 AM
Welcoming Mark Oakes, 2011 NPA British Overall Champion, 2007 UIBBN World Champion, 2005 NPA British Overall Champion.

Here to answer all your questions at Natural Muscle.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 07, 2011, 03:46:27 PM
Hi all. Was a bit in two minds on this one...been 4 years almost since I was on stage! Also keen that the current elite in our sport get exposure and share their approaches. That said, feel free to ask anything you fancy...I've been competing since 19, training since 15 and am nearly 39...and training full on. So hopefully some will get something out of the topics which may be raised here.

My aim...provide my fair opinion and inspire where possible.  So...let's be having you...


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Mezza on February 07, 2011, 04:42:57 PM
Hya Mark

Around how many grams of whey protein do you take each day and has this changed over the years gone buy.

I kinda got carried away years ago and was consuming tuns of the stuff thinking i would grow more lol .

Respect

M



Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on February 07, 2011, 06:54:16 PM
Hi Mark 

Remeber reading an old article on yourself and your training, in this you explained that your training was always hard and heavy reps 4-6 per set and around 4 exercise for large bodyparts and 3 for small ?  has this changed alot  ? 


If you dont mind me asking what does a good days eating look like off season and thne on season ?   How many 'real food ' meals do you consume in comparison to protein shakes  with oats for example?

Thanks in advance for your reply 
ps tried your killer squat drop set the other day  bloody hell didmy quads hurt for days  :o


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Monbeef on February 09, 2011, 08:13:49 AM
Hi Mark,

Is it true you incline dumbbell press with 60kg dumbbells?

Have you always trained for strength?

Cheers

James


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on February 09, 2011, 04:46:56 PM
I was lucky enough to train with Mark at Monster Gym a few years back. Just one workout showed me intensity at a new level!
‘Hard and heavy’ is a perfect way of describing it Adam.

I’d also like to thank Mark for his advice when I was deep in contest diet and over analyzing everything  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on February 09, 2011, 07:06:51 PM
After being blown away with your Facebook photo  ;D do you have any plans to swap places from the "front row" to the stage this year?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:35:26 AM
Hi All,
Apologies for the slow responses...full on week at work...you know how it is. Anyway, here goes...   8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:35:57 AM
Hya Mark

Around how many grams of whey protein do you take each day and has this changed over the years gone buy.

I kinda got carried away years ago and was consuming tuns of the stuff thinking i would grow more lol .

Respect

M



Hey Mezza!
I guess much like yourself, a fair amount of trial and error has been involved with supplements...as well as the inevitable financial constraints which always need to be balanced! That said, if you’re spending hard earned cash, you want the best bang for your buck and protein is where it’s at!
Currently I’m having around 80-100g whey per day. I’d have 150g when I’m dieting. Years gone by, it was never really much higher, I had less cash and was not fortunate enough to be sponsored...so from this point of view I’m now in an ideal situation. Previously it was carbs that I used to eat to excess...carb drinks and flap jacks...back when I was 16 st off-season (i.e...bit fat!!)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:38:13 AM
Hi Mark 

Remeber reading an old article on yourself and your training, in this you explained that your training was always hard and heavy reps 4-6 per set and around 4 exercise for large bodyparts and 3 for small ?  has this changed alot  ? 


If you dont mind me asking what does a good days eating look like off season and thne on season ?   How many 'real food ' meals do you consume in comparison to protein shakes  with oats for example?

Thanks in advance for your reply 
ps tried your killer squat drop set the other day  bloody hell didmy quads hurt for days  :o


Hi Adam,

Blimey, just shows, be careful what you write and say...people remember!  :o Yep, my training approach is still pretty much the same. Large bodyparts, after warming up, 4 exercises and 2 sets on each. Small bodyparts, 3 exercises with 2 sets on each.  8)

I still favour 4-6 reps on the whole. But do mix it up with drop sets, 21’s, supersets etc from time to time. The aim being to keep it varied and reduce the risk of injury IMO.

A typical off season day diet looks like this;

Breakfast -
Omelette, 3 whole eggs, 3 whites, ½ tin tuna
Oats, all-bran, mixed fruit (don’t weigh anything ofseason)

Mid morning -
Meal replacement
Approx 40g protein, total 270 Kcal. I tend to mix 1 ½ scoops Reflex Mass gain with scoop Reflex whey

Lunch –
Tin tuna, pasta, tomatoes
½ pit stop bar (bit of extra protein)

Pre-workout drink (training days) –
3 scoops Reflex performance matrix, 2 scoops Reflex NOS Fusion
TRAIN

Post workout meal replacement (as mid-morning)

Dinner – (combination of the following)
200-220g serving tuna loin/salmon/chicken breast
Jacket potatoe/Stir fry rice and veg/fresh pasta
Supplements (taken throughout the day with each meal, before/after training as appropriate)–
Vit C, Vit E, Multivitanin, Multi mineral, Linseed Oil, EPA, Glucosamine, BCAAs, Glutamine, Creatine

Precontest looks like this....
1.5 l water with every meal, all protein in ½ l water, as much coffee as desired

8am - Breakfast
6 boiled egg whites
½ tin tuna spring water

Multi-vitamin (x1)
Multi-mineral complex (x1)
HMB - 1000mg
Vitamin E - 600iu
Vitamin C - 2000mg
Glucosamine Hydrochloride – 800mg
Mega EPA 1000 (x2) – 2000mg fish oil concentrate
CLA – 1 sachet
Flax/Linseed Oil – 2000mg

10am Fusion protein

11am ½ Carb Force, creatine (5g), glutamine (5g)

12pm Fusion protein

2pm – Lunch
45g pasta shells
1 tin tuna spring water
½ tin tomatoes

HMB - 1000mg
Mega EPA 1000 (x2) – 2000mg fish oil concentrate
Flax/Linseed Oil – 2000mg
Vitamin C - 2000mg

4pm Fusion protein, glutamine (5g)

4:30pm Train if training day

6pm Fusion protein, glutamine (5g), creatine (10g) – post weights, pre-cardio

8pm – Dinner

300g jacket potato
EITHER, 200g fish (tuna loin, salmon, trout) OR chicken breast & ½ tin tuna
HMB - 1000mg
Vitamin C - 2000mg
Glucosamine Hydrochloride – 800mg
Mega EPA 1000 (x2) – 2000mg fish oil concentrate
Flax/Linseed Oil – 2000mg
And as to the drop set?? Nice one! Don’t know if it makes your legs grow...but I like to occasionally have this type of challenge. I feel that when you train, diet etc. So much of it is a mental battle, and this type of challenge just gives you the chance to really stretch yourself.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:38:55 AM
Hi Mark,

Is it true you incline dumbbell press with 60kg dumbbells?

Have you always trained for strength?

Cheers

James

James...who have you been talking to???  ;) Haven’t pressed above 57.5kgs on the incline since before rotator cuff repair in 2009. Happily getting 3 reps on these now with a spot for couple extra. Always been a good presser though and put it down to elbows which have never locked out and consequently strong triceps and elbows. Wasn’t as helpful when I was a young child doing gymnastic though! Also from 7-21 years did lot of press ups with Karate which may well have helped.
I would not say I have always trained for strength at all. Have always trained as a bodybuilder with that as my goal. But do challenge myself and measure some progress in the gym by keeping track of the weight. Beyond that...like lifting heavy and feel it suits my physique.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:39:42 AM
I was lucky enough to train with Mark at Monster Gym a few years back. Just one workout showed me intensity at a new level!
‘Hard and heavy’ is a perfect way of describing it Adam.

I’d also like to thank Mark for his advice when I was deep in contest diet and over analyzing everything  :)

Keith – you’re most welcome.  8)

If anyone is ever in my neck of the wood or fancies a trip to Coventry, always happy to have guests to train. Gotta be up for having a heavy workout though, and by that I mean pushing yourself!  ;D Not necessarily heavy compared to anyone else. ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 12:40:39 AM
After being blown away with your Facebook photo  ;D do you have any plans to swap places from the "front row" to the stage this year?

Thanks!  :)

That would be telling  ;) but in a word..."Yes"!!  :D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: DDG on February 10, 2011, 07:42:33 AM


Breakfast -
Omelette, 3 whole eggs, 3 whites, ½ tin tunaOats, all-bran, mixed fruit (don’t weigh anything ofseason)


That's about 50grams of solid protein in one hit. How do you manage to absorb all of that? Realistically, I reckon a natural bodybuilder can expect to absorb only about half that amount in the solid form and possibly more in the liquid form post-workout only.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 08:31:33 AM
Yep, agree, unlikely that all absorbed in terms of utilisation for synthesis. Not necessarily in terms of cal absorption, with excess being either excreted or stored as fat. Since I am happy to carry extra weight off season, see none of these as problem. Since well established that excess protein is hardest macro to be deposited ( v protein/carbs), I'd rather have excess from this.
Beyond that...hungry in the morning! Beyond that...works for me.

Hope this answers your question!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: DDG on February 10, 2011, 08:37:40 AM
Yep, agree, unlikely that all absorbed in terms of utilisation for synthesis. Not necessarily in terms of cal absorption, with excess being either excreted or stored as fat. Since I am happy to carry extra weight off season, see none of these as problem. Since well established that excess protein is hardest macro to be deposited ( v protein/carbs), I'd rather have excess from this.
Beyond that...hungry in the morning!

Hope this answers your question!

Yeah good point. If you're happy to be fat, I guess it doesn't really matter. The excess protein will be stored as fat because it's being consumed with a large quantity of carbs (oats, all bran, mixed fruit - [and which also contain a small amount of incomplete protein]), which are also competing for utilisation. In a different context, where protein is high and carbs are much lower I would tend to agree that excess protein is the hardest macro to be deposited and also forces the metabolism to work harder.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2011, 09:23:01 AM
For me, it is the way I look on stage which guides some of these methods. Balanced with what I enjoy in my life.

I reckon most people would agree...I am fat! To be cognisent that not all are as experienced as yourself or realise your "sense of humour", probably worth stressing that I don't consider "carrying extra weight" as one and the same with "being fat". I am sure we all agree that excessively low fat levels, especially for extended periods would never be considered healthy by medical doctors. Nor would they be conducive to either muscle growth or strength gains, whichever the individuals goal.

Thank you for your constructive question to further this Q&A thread which I hope helps meet my aims of presenting my fair opinion and inspiring where possible.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: dan236 on February 10, 2011, 11:36:52 AM
It's what you look like on stage that matters, not what you look like on the street  & plus Mark, you're titles from on stage speak for themselves.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Michael Hannam on February 11, 2011, 09:31:40 AM
Hiya mark

Hope your training is going to plan i'm sure we will be seeing you on stage later in the year. Good luck with what ever show you decide to do!

Q. Your a strong guy have you ever thought about swopping your trunks for a leotard and having a go at powerlifting?
Q. What do you currently weigh?
Q. What one rep max's do you think you could lift at bench, squat and deadlift?

Cheers mate


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 11, 2011, 04:55:57 PM
Hiya mark

Hope your training is going to plan i'm sure we will be seeing you on stage later in the year. Good luck with what ever show you decide to do!

Q. Your a strong guy have you ever thought about swopping your trunks for a leotard and having a go at powerlifting?
Q. What do you currently weigh?
Q. What one rep max's do you think you could lift at bench, squat and deadlift?

Cheers mate

Hey Michael,
Thanks for the question...maybe see you on stage too? Or judging??

- never really been tempted with powerlifting or strongman. Definitely not got the height or structure for strongman, my technique in the 3 lifts would not stand up to powerlifting and to he honest it's not something I would look to address, since I am more interested by competing as a bodybuilders but challenging myself with heavy weight to meet this end. So for example, while I "squat" in the gym with 220 and 260 when going heavy, the depth is compromised, but I feel it still helps muscle growth in the quad and generally. Not sure how much I would do one rep max with approved power lifter technique...about 180 I guess. Max deadlift with belt and straps is 260, but usually go for 2-3 reps with 240. Not really doing much heavy bench since breaking my thumb, rotator cuff injury completely recovered and does not impinge at all.. but the thumb does a little. Have recently managed 180kgs. Tending to use Smith and dumbells for heavy pressing since pushes differently on pad of thumb.

Am currently weighing 92kgs which is a couple more than use to weigh off-season, which is likely due to more time away with work. Hopefully some of it is also muscle.gained over 4 years from last comp...we'll just have to wait and see!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Wolverine on February 11, 2011, 10:43:24 PM
39! Never. You must be 40 by now ;)
Anyways you old codger. I have managed to reach the 90kg off season mark and my love handles are returning.
As a 'big bloke' in the off season how do you try to ensure you add quality muscle during an off season. I am convinced I will always be 80-82kg when in shape no matter what.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 12, 2011, 09:39:04 PM
39! Never. You must be 40 by now ;)
Anyways you old codger. I have managed to reach the 90kg off season mark and my love handles are returning.
As a 'big bloke' in the off season how do you try to ensure you add quality muscle during an off season. I am convinced I will always be 80-82kg when in shape no matter what.

Not long now, mate...we'll be mano a mano in the Masters...you, me, Steve H., Delroy and Ian D!!  ;)

90kg...eat more Krispy Kremes...food of champions! Joking aside, I do usually get to around the high 80s off season, but do little else other than train and work. Guess your conditioning, rugby and running about after your kids keeps the weight down.

As to the question, don't really know the answer. I try to keep protein high, get plenty of rest, which is easy in terms of time away from the gym, only training 4 times per week, but hectic job with fair bot of international travel means that nowaday the rest is not always good quality. Also, I can always see my abs, obliques and plenty of detail in quads, so hopefully the training is moving my physique in the right direction.

Do feel though, that at my (our!!  ;)  :D ) age, I am really improving quality of muscle as opposed to adding any meaningful mass. And this can be seen from my competitive weight over the last 9 years, which has been fairly static.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Michael Hannam on February 12, 2011, 11:31:38 PM
Hiya Mark

I cant believe your 39! I thought you were in your low to mid 30's!!

Q. How long have you been competing, i thought i read some where that you competed as a junior if so in what year and how did you get on?
Q. Since turning 30 to present has your training consistently improved over the years? (meaning growth and strength)
Q. since turning 30 do you suffer from more training related injuries?

I'm 29 and dredding turning 30 as everyone tells me its down hill from then on! lol  ;D

Thanks mate


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on February 13, 2011, 01:17:51 PM
Thanks for your reply to my first question Mark

My second one is around your leg training well quads and calve really.   

Do you still stick in the low rep range 4-8 for these bodyparts or on the whole do you tend to go sliglhty higher in reps ?  Often hear of people taining quads and calve in slighlty higer rep range and wanted to hear your view . 

Thanks again


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 13, 2011, 09:52:16 PM
Hiya Mark

I cant believe your 39! I thought you were in your low to mid 30's!!

Q. How long have you been competing, i thought i read some where that you competed as a junior if so in what year and how did you get on?
Q. Since turning 30 to present has your training consistently improved over the years? (meaning growth and strength)
Q. since turning 30 do you suffer from more training related injuries?

I'm 29 and dredding turning 30 as everyone tells me its down hill from then on! lol  ;D

Thanks mate

Hey Michael,
My first show was the ANB South East qualifier as a 19 year old. I competed in both this and the following year in both qualifier and British Final. At 20 I cam third in the finals to Pete Chown (1st) and Simon Fan (2nd)...so good company!!
Since turning 30, my training has been very consistent, with the exception of 2009 with non-training injuries/surgery. I am much more in control of my own destiny wrt work, and although have competing priorities, training sessions never get missed, just sometimes rearranged. Additionally, sponsorships and more disposable income helps in terms of not really being limited in terms of supplementations.

When I end up in the gym much later that I would like and perhaps tired, I always console myself with the attitude that those are the workouts which make the difference! Anyone can train when they feel fresh and fully rested, it’s the ones where you have to really dig deep which make the difference.
Definitely feel my training has pushed on since turning 30, since I only won my first British Title at the age of 30...overall at 33...World at 35...so I guess my physique has matured a little later in terms of competitive success than some of the current elite.
In terms on training related injuries, i have never suffered from anything particularly noteworthy. The occasional tweak in my lower back, and we are talking 2 or 3 times ever, had sore wrists a couple of years ago, which resolved when I had enforced rest after shoulder surgery and elbow complaint about 7 years ago. Given that I train consistently and heavy, I feel this is an acceptable rate of minor injuries. I put this down to training different movements every single workout and also varying which type of movement I go heavy with e.g. heavy press one week, heavy fly the following.
Don’t dread it mate! Having achieved what you have so far and with the clear understanding which you obviously have of where you can achieve your physique, you’ll be around for some time yet, if you choose to!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 13, 2011, 09:52:40 PM
Thanks for your reply to my first question Mark

My second one is around your leg training well quads and calve really.   

Do you still stick in the low rep range 4-8 for these bodyparts or on the whole do you tend to go sliglhty higher in reps ?  Often hear of people taining quads and calve in slighlty higer rep range and wanted to hear your view . 

Thanks again

Adam, you’re welcome!
Quads – yep, stick with the low rep range most of the time. And when I say most, I mean that I will occasionally for one of my three quad exercises throw in a drop set/superset/21s or 50 rep set. This is really to keep things fresh, challenge the muscle differently and IMO mitigate the chance of overuse injuries.
Calfs – ideally I would stick to same rep range and go heavy. The quandary here is often that calfs are by their very nature so strong that it is often not always the case that the gym you are in has the equipment which can be loaded up enough! Especially since as with all body parts I try to use different movement each week. For calfs the two central themes I stick with are to remember to try to focus an exercise on the gastrocnemius and one on the soleus. In other word one (e.g. seated calf raise) with the knee bent and one with the leg straight (Standing calf raise). I often superset with calfs also. The other thing I really focus on is to move the weight with the muscle and avoid bouncing which you see so often with people training calfs.
That said...always been a lagging bodypart for me, so guess we’ll just have to see next time on stage if any of this has made a difference!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on February 13, 2011, 11:52:58 PM
Mark,

For most big muscle groups I use two/3 compound movement (chest- incline and flat presses, back-deads, rows and chins, legs-squats, leg press) My shoulders are a weak point and I only usually focus on one pressing movement in a session. Do you think doing two types of pressing movement would help bring up my lagging boulders, or would I be better off chipping away at one press and laterals?
Any other tips for building shoulders and arms?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on February 14, 2011, 12:47:42 PM
Hi Mark
Jon Heaton posed a very difficult question that really made me stop and think - so I am going to ask it to all on the Q&A.

What Motivates you?  Both in the past to be the best - and what motivates you now to get back up on stage,
What aspirations have you for the next few years?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: tony_b on February 14, 2011, 03:05:16 PM


Breakfast -
Omelette, 3 whole eggs, 3 whites, ½ tin tunaOats, all-bran, mixed fruit (don’t weigh anything ofseason)


That's about 50grams of solid protein in one hit. How do you manage to absorb all of that? Realistically, I reckon a natural bodybuilder can expect to absorb only about half that amount in the solid form and possibly more in the liquid form post-workout only.

You should see my lunches Dean ~150g protein.

The 'x g of protein per meal' myth was debunked as hocum a long time ago, wasn't it? Gastric release dictates how much you will digest, taken as a larger meal, you have slower release, so there is no concern - as the chyme is drip fed into the guts more slowly. Back in the day it was used as a justification for the serving size of whey protein for one of the big manufacturers, can't recall which. Perhaps it was of relevance for a single serving of a refined whey product on an empty stomach, it certainly had no relevance to actual food.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: MJP on February 14, 2011, 07:35:18 PM
Was the ANB Yorkshire 2001 a turning point for you Mark? There were 9 in the class and you were unplaced (sorry for the reminder  8)), but it was a tough class! Tell us how it felt, and how it changed you as a competitor.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 17, 2011, 10:07:52 PM
Hi Guys,
Apologies for the slow responses...but work calls!  ::) Anyway, here goes  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 17, 2011, 10:08:20 PM
Mark,

For most big muscle groups I use two/3 compound movement (chest- incline and flat presses, back-deads, rows and chins, legs-squats, leg press) My shoulders are a weak point and I only usually focus on one pressing movement in a session. Do you think doing two types of pressing movement would help bring up my lagging boulders, or would I be better off chipping away at one press and laterals?
Any other tips for building shoulders and arms?

Hey Pete,
I adopt similar approach to yourself with 2-3 compound movements for the large muscle groups. For shoulders I go down a similar route as well. After warm-up and light set etc. I do two sets of a press, two sets of a side lateral movement, 2 sets of a rear lateral movement, 2 sets of a (second) pressing movement and finish with 2 sets of shrugs.
As with all my workouts, different movements each week e.g. different machine presses, dumbbell presses, standing barbell, seated barbell, Arnold press, W press. Generally low reps and heavy weights (4-8 reps) with some drop sets or 21’s thrown in for variety.
To be honest...no other tips than train heavy and consistently, but vary workouts as often as you are comfortable with. Be good to see you back on stage, mate!! Sometime soon??


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 17, 2011, 10:08:56 PM
Hi Mark
Jon Heaton posed a very difficult question that really made me stop and think - so I am going to ask it to all on the Q&A.

What Motivates you?  Both in the past to be the best - and what motivates you now to get back up on stage,
What aspirations have you for the next few years?

Blimey Steve...could almost write a book (or at least a chapter!!) on this. It varies to be honest. Initially it was a desire to get stronger and bigger, followed with wanting to win a qualifier, then a British title, then an overall, then a world title. I have always been competitive in both sports and work and as a “youth” did other sports too. My aim competing has and still is to win! Personal improvement is important too, don’t get me wrong...but I want to win!
More recently (’05 ‘ish onwards) I would say that I am also motivated towards driving others to improve themselves in terms of their bodybuilding aspirations. If I can inspire anyone to train hard, compete, enjoy what they do or bring something positive to them, in any way, then this is also priceless. Having been inspired myself by other athletes from both within the BB community and beyond, I see this as a responsibility to ALL of us who have won titles. Partly because, like it or not (!!) people will listen to what we have to say. At last year’s Expo I had two conversations with people with whom I had spoken/emailed during the previous couple of years who recalled completely our conversations...far better than me to be honest. This really bought it home that there does exist the real possibility to have a positive impact on others. You yourself are a current World Champion and an inspiration to many, as are many on this forum.
To be honest, it is for this reason that I mostly consider carefully what I write on forums and try to choose my words carefully.

In terms of now...feel like I have still got it in me to be better than before and to win again! Added to which I have missed competing, especially when it was an enforced lay-off. I know there are some athletes who have seen me at the judges table and thought “Who’s that bloke? He knows nothing, he’s just a lump...and he checked my trunks”!! Reckon I’d like to show that I can step on stage with the best and it’s not all talk or a fluke. Beyond this, good athletes competing in good shape drives the sport and drives others to improve too. I know I need to improve and be better than before, because it has been 4 years...the sport has moved on. We have new athletes, some better than those who have gone before...I hope I get the chance to compete against some along the way this year. See you there, mate!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 17, 2011, 10:09:20 PM


Breakfast -
Omelette, 3 whole eggs, 3 whites, ½ tin tunaOats, all-bran, mixed fruit (don’t weigh anything ofseason)


That's about 50grams of solid protein in one hit. How do you manage to absorb all of that? Realistically, I reckon a natural bodybuilder can expect to absorb only about half that amount in the solid form and possibly more in the liquid form post-workout only.

You should see my lunches Dean ~150g protein.

The 'x g of protein per meal' myth was debunked as hocum a long time ago, wasn't it? Gastric release dictates how much you will digest, taken as a larger meal, you have slower release, so there is no concern - as the chyme is drip fed into the guts more slowly. Back in the day it was used as a justification for the serving size of whey protein for one of the big manufacturers, can't recall which. Perhaps it was of relevance for a single serving of a refined whey product on an empty stomach, it certainly had no relevance to actual food.

Tony b...the appliance of modern science! In my opinion that is one of the joys of this forum! It is great that there are well-informed people such as yourself to bring current research to the community...keep it up, mate! I know my approaches are increasingly “old school”. I was told this just the other day by someone who is very current in her knowledge of sport and exercise science...whereas to be honest, I don’t have the time or capacity to stay current with this literature as well as the stuff I need for work. What can I say...lift heavy weights, rest, eat well...job done (Oakes et al. ’11 – never published anywhere, trial size n=1!!!!)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 17, 2011, 10:11:26 PM
Was the ANB Yorkshire 2001 a turning point for you Mark? There were 9 in the class and you were unplaced (sorry for the reminder  8)), but it was a tough class! Tell us how it felt, and how it changed you as a competitor.  8)

MJP...short answer; “YES”!
Longer answer...it wasn’t the size of the class which left me unplaced, but the fact i was competing as a “heavyweight” or as I realised then...an out of shape middleweight!! It was a real eye-opener. I did not like the placing in the slightest, and not because I felt it was wrong (which it was not) but because I compete to win (although perhaps my aspirations were lower at the time?)
Potentially having lower aspirations at the time may well have limited my work ethic also. 2001 was the last time I “dieted” without limiting carb intake (and I mean at all) not doing cardio. It was a great kick up the arse and the following year it has been much recounted elsewhere that I started counting pasta shells (should have bought scales really!!) and doing cardio. End result 2002 U80kg British Champ...felt much better.

2001...nowhere ANB Yorkshire >80kg
(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/Image25.jpg)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/Image32-1.jpg)

2002...ANB <80Kg British Champion
(http://i225.photobucket.com/albums/dd43/NaturalOak/10.jpg)

(http://i225.photobucket.com/albums/dd43/NaturalOak/21.jpg)

 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on February 18, 2011, 08:29:17 AM
Cheers for the answer mark. Similar to advice from steve h I got as well. Time permitting I may try a second press then, and take the reps on the first exercise down a bit.
I want to get back up there mate but don't feel ready yet (to show decent improvements) the time will come though one day.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 18, 2011, 11:11:38 AM
Cheers for the answer mark. Similar to advice from steve h I got as well. Time permitting I may try a second press then, and take the reps on the first exercise down a bit.
I want to get back up there mate but don't feel ready yet (to show decent improvements) the time will come though one day.

Best way mate. Natural bodybuilding takes time...you're young and have got plenty of time to really improve, fill out your tall frame and show huge improvement next time you're on stage. Blimey...that makes me sound about pensioner age!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: tony_b on February 18, 2011, 11:32:16 AM
What can I say...lift heavy weights, rest, eat well...job done (Oakes et al. ’11 – never published anywhere, trial size n=1!!!!)

That's the basics of my thinking - I actually got asked a few times at the weekend (we were had a stall at a triathlon show) what my training was, how did I get my size (lol, trathletes aren't big!!) - my answer was pretty much that - I pick up heavy things  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: DDG on February 18, 2011, 11:49:39 AM


Breakfast -
Omelette, 3 whole eggs, 3 whites, ½ tin tunaOats, all-bran, mixed fruit (don’t weigh anything ofseason)


That's about 50grams of solid protein in one hit. How do you manage to absorb all of that? Realistically, I reckon a natural bodybuilder can expect to absorb only about half that amount in the solid form and possibly more in the liquid form post-workout only.

You should see my lunches Dean ~150g protein.

The 'x g of protein per meal' myth was debunked as hocum a long time ago, wasn't it? Gastric release dictates how much you will digest, taken as a larger meal, you have slower release, so there is no concern - as the chyme is drip fed into the guts more slowly. Back in the day it was used as a justification for the serving size of whey protein for one of the big manufacturers, can't recall which. Perhaps it was of relevance for a single serving of a refined whey product on an empty stomach, it certainly had no relevance to actual food.

I accept part of this argument, Tony. But the other part is surely influenced by a person's individual genetics for handling particular quantities of food (accepting this can be influenced marginally over time) and the type of physical activity they are engaged in. If your lunches contain 150g of protein then that is simply a waste and is likely to produce large amounts of gas, which can be most unpleasant :D While there isn't a 'special' number, my point here is that excessive amounts of protein, as evidenced in a breakfast that is massively protein rich, surely cannot be utilised efficiently, even if protein requirements are favourable (high turnover). Are there no limits to what human organs are able to cope with in one go, as evidenced by a whole range of unpleasant bodily reactions to excessive loads? Is it not the case that the rationale for smaller quantities of protein is more efficient absorption and less waste?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: dan236 on February 18, 2011, 12:23:27 PM
Touching on the point about protein, I remember reading that when Kai Green dominated the WNBF he "taught" himself to eat more protein than others as he thought if he ate more protein his muscles would grow bigger than his competitors and would often eat up to 4 chicken breasts in one sitting.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Cartersos on February 19, 2011, 10:57:55 AM
Hi Mark, my question is regarding your pre contest prep, how long do you give yourself  to get to your desired bodyfat and how much weight would you aim to loose per week? I know most people aim for a pound a week and I have just completed my first attempt and decided I'm not ready to compete, not as much muscle hiding under the blubber as I thought!!
Also do you cut back on sugars pre and post training while dieting? Thanks!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 20, 2011, 06:17:32 PM
Hi Mark, my question is regarding your pre contest prep, how long do you give yourself  to get to your desired bodyfat and how much weight would you aim to loose per week? I know most people aim for a pound a week and I have just completed my first attempt and decided I'm not ready to compete, not as much muscle hiding under the blubber as I thought!!
Also do you cut back on sugars pre and post training while dieting? Thanks!

Hi, Welcome to the forum! It's honestly a great place to ask the opinions of peers who are also into natural bodybuilding...as well as some banter!  8)

I usually diet for around 12 weeks to my first show in the year with the aim of dieting probably a further 4 to get to peak condition for the show I really want to nail. I generally find I look better this way and it gives you a good chance to see where you're at. If you're new to competing, this is also valuable experience in terms of contest prep and onstage time.  I usually lose about 1kg/week for the first 8 weeks of dieting, which then goes down to around ½ Kg/week from then on in.

With regard to sugars, as you’ll see from one of the earlier posts I reduce my carbs throughout the day, not solely pre/post training. Indeed last time I competed, I was not regularly taking a pre-workout drink prior to training in the off-season, but did avoid it when dieting, due to the carbs. Keeping this in for some/most/all of this year’s pre-contest is the main difference I will try. If I find my physique is not coming in as I want, then I’ll reconsider it.

 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Cartersos on February 20, 2011, 09:01:14 PM
Thanks a lot for that Mark, there certainly seems to be a lot of well informed people on here! Competing was something I was considering but have realised I need to add some mass before I consider it.
I think I got this diet very wrong but I suppose it's a good learning curve!
Il give it a year and see whereabouts I am, in the meantime I plan to soak up a lot of knowledge of here! :)
Thanks again!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Jon on February 24, 2011, 12:44:33 AM
Thread split here...

http://www.naturalmuscle.co.uk/forum/index.php?topic=993.0


Title: Re: Mark Oakes, UIBBN World Champion
Post by: tony_b on February 24, 2011, 09:45:53 AM
Looking back at the different weights you've competed at, where do you think you look the best? At your absolute leanest, or still with a bit of dieting to go? How does the importance of condition sit with you?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on February 24, 2011, 02:19:10 PM
Mark - I have to say I would kill to get the deep separation that you display in your quads - not to mention the cross striations.

What does a leg "normal" cutting routine look like?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 26, 2011, 03:58:01 PM
Looking back at the different weights you've competed at, where do you think you look the best? At your absolute leanest, or still with a bit of dieting to go? How does the importance of condition sit with you?

Hey Tony,
I know we often consider “what weight are you on stage?” and “how heavy are you off-season?”, probably since it’s easiest to measure...the scales never lie after all. However, I have been considering this a little more carefully recently and really think we should be considering how much body fat do we carry on/offstage? Obviously the pain of this, is that it is very hard to measure consistently and reliably, whereas weight is relatively easy.

My absolute leanest was probably 2005 World Champs, however I paid the price for this and was definitely stringy, flat and couldn’t really get a pump. Definitely more carbs might have helped and I weighed around 72kg if memory serves., I recall that standing next to Kev Skelland and Jay Hollingsworth, whom I had beaten just a couple of weeks before, that on that day I would have had no chance!

As to my absolute best, I feel this was probably the NABBA UK in 2007, just a couple of weeks after the Pro-Am that year and a couple of weeks before the UIBBN. I weighed 74.8kg as I did at the UIBBN and was full and vascular.
As to the importance of condition, I feel within natural bodybuilding there exists a fine line which we often step over. It is almost as if having striated glutes is a ticket to the rest of your physique being looked at by some judges. I would prefer a slightly fuller look, although still vascular and hard. However, as a competitor, I will go to the bodyfat levels which I feel are required to win.

Additionally, natural bodybuilding is supposed to be the more healthy when compared to non-tested federations, although I do believe that some athletes are potentially risking their health through hyper low levels of bodyfat for extended periods of time, often coupled with severe dehydration. My belief is that by not being too lean all year round, this allows me to hit the required bodyfat levels on stage since my body will be shocked, and also reduce the period of time which my systems need to endure such low levels.

And ‘cos you asked, mate...here is an old picture taken in 2007, a few days before the Pro-Am...one of three pictures taken at the time. Might put the others up soon...

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/PA020043.jpg)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 26, 2011, 04:00:06 PM
Mark - I have to say I would kill to get the deep separation that you display in your quads - not to mention the cross striations.

What does a leg "normal" cutting routine look like?

Steve, thanks for the complement! You’re a reigning world champ, mate...so means a lot!  8)
To be honest, my leg quality has improved over time. I put it down to consistent training and mixing up movements. Although generally going heavy. I also feel that you get harder and leaner, on the whole, with repeated dieting cycles (i.e. one year to the next (time on stage)). To be honest, I can see where the striations are sitting in legs in the off-season, although obviously nowhere as visible as on stage. When I’ve trained with Neil Ashley, I know this a constant source of annoyance to him!! LOL!  :D

My pre-contest leg training is the same as my off-season leg training (as with all bodyparts). Eventually some of the heavy compound movements suffer slightly in terms of the weight I can handle, usually when I get to around 4 weeks out, which I put down to reduced bodyweight and fluids around the joints. I may do a couple of extra super sets or drop sets along the way, but otherwise don’t really have a “cutting routine”, if it ain’t broke in the off-season...why fix it? Also, with the attention to food, supplements and rest which we all take pre-contest, seems an ideal opportunity to keep training hard.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: tony_b on February 28, 2011, 09:51:05 AM
The 'balance' on condition is very interesting - losing fullness in exchange for sharpness can't be an easy decision!!

That shot though... damn, just fabulous combination of fullness and condition IMO - not as ripped to the bone as you could be, but plenty sharp non the less!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on February 28, 2011, 11:41:24 AM
In my minds eye, I can see one day, in a perfect world, just what I would look like.

That photo sums that subconcious impression to a tee.

Said it on Facebook - that is aspirational and inspirational

Might be a World Champ Mark - but I don't look like that!!!!!!!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 28, 2011, 11:57:56 AM

Might be a World Champ Mark - but I don't look like that!!!!!!!!

Me neither, just at the moment! Have to see what the summer holds, this year!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on February 28, 2011, 01:40:48 PM
Mark how "fat" do you go in the offseason? To a lot of the general public, bodybuilders fat is their dream physique!

You have mentioned numbers earlier in the thread, but I'm thinking more in terms of the mirror?
I have been adding weight for the last 18 months and am just now tempted to spend some time reigning it in a for short while.

So at what point do you know visually your getting away from suitable offseason nick? E.g-is it no abs? Soft hams? No shoulder seperation?

Cheers mate.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 28, 2011, 11:01:30 PM
Mark how "fat" do you go in the offseason? To a lot of the general public, bodybuilders fat is their dream physique!

You have mentioned numbers earlier in the thread, but I'm thinking more in terms of the mirror?
I have been adding weight for the last 18 months and am just now tempted to spend some time reigning it in a for short while.

So at what point do you know visually your getting away from suitable offseason nick? E.g-is it no abs? Soft hams? No shoulder seperation?

Cheers mate.

Hey Pete,
Think you're really on the right lines, trying to gauge off-season weight visually etc, as opposed to solely by the scales.

To be honest, I am a little more "off season"  ;) at the moment than I would usually have liked. I put this down to longer away from stage and therefore dialing back condition and also changes in working habits. I am more than happy to sort all food etc within work when I am dieting, and colleagues make allowances. Although reckon I need to be a little flexible in the off season too.

In answer to the question, I always want to be able to see my abs and seperation of some sort in all the major groups. Like most, I carry the weight all over, but especially around the mid section, so the abs showing is a good gauge. My waist must go up 3-4'  :o off season compared to when I am on the money.

Great question though and one which I reckon will be best answered by at some point taking some off-season pics as a reference point...something which I don't really do, but is probably best for a really objective view!  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on March 01, 2011, 12:11:46 AM
Thanks for the reply Mark! Its one of those things that got me wondering of late. Given my relative youth (23) technically its not been long since I was a teenager so being very lean was the norm for me. Now I am a 9 till 5 guy, sedentary job, not playing sport anymore (not often anyway!) so its working out what is ideal fat % wise.

I do feel when your younger it is good to blow up a bit and let your body move some weight.

I remember thinking in Jan 2009 when we had the meet that your condition was ideal, full but at the same time seperation between all groups. Need some more muscle mass before I get that yet!!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Zid on March 01, 2011, 12:41:58 PM
That pic is awesome... :o


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 01, 2011, 10:57:58 PM
Thanks guys...much appreciated!   :)  Same time...

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/PA020046.jpg)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: felix on March 01, 2011, 11:26:14 PM
Awesome photos Mark.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: ben howard on March 01, 2011, 11:49:19 PM
very inspiring! looks like your skins gonna rip on that second pic 8) awesome


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on March 02, 2011, 12:57:28 AM
The back shot is phenomenal!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: lee on March 02, 2011, 09:11:40 AM
Hi fella
I remember training with you a few years back and you were one of, if not, the strongest natural bugger ive ever trained with.

Are there any more titles you aspire to have under your belt, on the natural stage or as your condition and fullness is up there with the best, crossing over to untested feds?

Are there any guys you'd like to compete against?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: tony_b on March 02, 2011, 10:27:43 AM
lol, ok, take it back, you were a bit more ripped than I realised from that front shot !!  :o :o


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 03, 2011, 09:32:51 PM
Hi fella
I remember training with you a few years back and you were one of, if not, the strongest natural bugger ive ever trained with.

Are there any more titles you aspire to have under your belt, on the natural stage or as your condition and fullness is up there with the best, crossing over to untested feds?

Are there any guys you'd like to compete against?

Cheers mate! You were fairly “sturdy” as I recall too!  :D Would be good to catch up some time for the occasional session at Monster again.  8)

As to titles, I am determined to win the UIBBN again and hope that the standard will be as high this year as it has been previously. Have never won the Pro-Am,  :'( so that has to be on the hit list too. I did consider having a go in the UKBFF this year, since I really enjoyed my NABBA experience in 2007...was great to see how a slightly different look to the usual NABBA-type of physique faired. However, I have put that to one side for this year, in favour of other opportunities which have presented themselves. Am keen to really go for it this year, but avoid over-competing and for me, over-dieting.

There are plenty of guys I would like to compete against (again in some cases). Although it probably doesn’t really read like a current who’s who, since don’t really follow the broader natural scene. But top of my list currently would be...

Lee Williams...done pretty well (!!!!) recently  ;) , never competed against him and ticks all the physique boxes

Ian Duckett...legend of the sport, has beaten me on our only head-to-head...would love another go!  8) Top guy!

Mezza...another shredded legend. Carries better condition than me, probably less balance (top to bottom), out masses me on legs, I out mass him on upper body (IMO). Again has beaten me on our only head-to-head, thought I’d get another go that year (2002) but never came to fruition.

Nigel Davies...or younger Nigel really. Such a phenomenal shape, would be great to be next to him.

Andy Palmer...the MAN! Monster natural size, especially at his peak. Pretty much has also won everything there is to win. The most humble man you could meet and genuinely funny. All time great!

Jonny Yrius...has won the UIBBN HW more times than I can count. Really turned it on last year to fend off the champion-elect. Can't see we'll ever be on the same stage, but would be interesting to see how the David and Goliath match turned out!

Rich Gozdecki...the current man to beat IMO in the UK. Currently beatable, but not sure how much longer that will be the case! So would be good to have a go now!!  ;) Reckon when he gets to about 30-something and thickens up his back, could be unstopable...work ethic to be respected.

Brandon Greenwood...from photos, amazing physique!

Our host, Mr. Jon Harris!  :) We all know the titles. Have never stood on the same stage competitively, but have trained with him couple of times. Jon competes at a substantial chunk more weight than me (I believe) and would love to see how I compare to Pro World Champ with the weight difference. How evident would it be??

Rob Hope...IMO the best natural we have ever seen. Bizarrely we are 1-1 competitively...but really I was right place, right time! Under no illusion where Rob’s physique ended up...out of this world. But again, be great to be on stage next to him.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on March 04, 2011, 12:56:10 AM
Those battles would be fantastic. I would like to see you stood next to the top guys in America mark. Be really interesting to see how you fair against people like clarence mcgill, brian whitacre, jim cordova, phillip ricardo, doug miller etc.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on March 08, 2011, 09:04:06 AM
The questions seem to be drying up so we can now ask the difficult ones!!

We all think that wining is the pinacle - but how do you cope with coming down after a long diet, winning the World Champs and getting on with normality?
What emotions run through you and do you contemplate on your achievements?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 12, 2011, 10:34:13 AM
Hey Steve! Not ignoring you...just "computer says no"! Don't think I can write much sense from my phone. Should get it back (fingers crossed) soon and normal service will be resumed!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 20, 2011, 07:23:46 PM

We all think that wining is the pinacle - but how do you cope with coming down after a long diet, winning the World Champs and getting on with normality?
What emotions run through you and do you contemplate on your achievements?

Back...computer working...to a fashion!!
Steve, good question. I am sure we all experience the slightly out of body experience of those weeks post contest season! For me, it largely depends on how the season went. If I have achieved my goals, I tend to be very content straight after, if not then clearly there is more frustration.

I tend to eat like a lunatic for a week or so, which I am sure is not healthy judging by the amount of water I will hold on the rebound, I can even feel it around my joints which really can’t be great! I love the look I have a few days after a show...still hard and crazy vascular and full of energy. The real difference I notice is the extra amount of free time I seem to have with less time spent in the gym (no cardio for me in the off-season!!) and less time in the kitchen. After the World Champs (which is a fair while ago now), I really did feel as if I had achieved something that year having come 3rd and 2nd in my other shows that year (NABBA UK and Pro-Am), winning the World Champs made the season come together and the effort and work seemed validated as a result. Also, knowing that I had beaten a field of 16 and Mompo who had won the class several times, I was especially proud of the win.
I always contemplate the season, both the highs and lows since this really is the fuel for future efforts. Both in terms of any adjustments which need to be made in diet, posing, tanning etc and the videos/photos often speak volumes which need to be considered objectively, taking away the emotion and views of friends. As well as using the results to fuel workouts.

As to the lessons from 2007, guess we’ll just have to wait and see how well I have used them to develop in the last four years!!  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Damo NY on April 28, 2011, 03:36:01 PM
Mark,

Does your energy levels/strength suffer at all pre-contest due to the low carbs?  I assume that you diet straight through without any cheat meals?

Cheers

Damo

 


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on April 28, 2011, 04:20:36 PM
Mark,

Does your energy levels/strength suffer at all pre-contest due to the low carbs?  I assume that you diet straight through without any cheat meals?

Cheers

Damo

 

Hi Damo,
My energy does suffer a bit, especially towards the end. Day to day walking, carrying the shopping etc all seems a bit of an effort. But it's a tough sport so just dig in. I absolutely used to be far worse though and the main reason for now being better off IMO has been supplementing with oils (whether Udo's or individually; CLA, Linseed, EPA) and keeping fluids/water very high throughout.

Interestingly, my strength stays pretty mush constant right up to the last 3-4 weeks when really it is just the larger compound movements which suffer. I always put this down to less cushioning around the joints. Things like curls, laterals etc all stay pretty constant.

Cheat meals...not for me. I know others feel they benefit them or they need them to stay sane. For me, they are called "cheat meals" for a reason  :D  I just keep going and make small adjustments as needed. The key for me being to just adjust one thing at a time and give time to see impact, then adjust again if required. Most signficantly I weigh my carb foods and would only adjust by 10% up/down of the uncooked weight to speed up/slow down my weight loss.

Cheers,
M


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Damo NY on April 28, 2011, 07:12:13 PM
Many thanks for the detailed reply Mark.  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: naturalstrength on April 29, 2011, 07:56:33 AM
Hi mark...pretty new to this forum thing but wish I had found it earlier...advice from champs like you is pretty priceless

I noticed on Facebook a few weeks back that u made a comment on water and sodium manipulation and you said it was over rated...

What do you recommend leading Upto and on showday in terms of water and carbohydrate loading etc?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on May 01, 2011, 07:12:18 PM
Many thanks for the detailed reply Mark.  :)

Most welcome.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on May 01, 2011, 07:24:01 PM
Hi mark...pretty new to this forum thing but wish I had found it earlier...advice from champs like you is pretty priceless

I noticed on Facebook a few weeks back that u made a comment on water and sodium manipulation and you said it was over rated...

What do you recommend leading Upto and on showday in terms of water and carbohydrate loading etc?

In terms of water, carbs and pretty much everything, I would always suggest not to do anything too drastic in the final days/hours before a show. If you look good a week/few days before...you'll look good on the day. From here, I believe you might look a few percent better with final adjustments if it works well, but can easily look substantially worse if you implement some extreme tactics.

For me, I have found that drinking pretty large volumes of water (around 8-10l / day) for the weeks I am dieting really does help to inhibit me holding water. In the day before the show I half this, whilst drastic for my body in relation to what it has been used to, still gives plenty of water to allow carbs to be stored and me to be able to work hard onstage. In previous times I have tried the "no water" tactic and always come in flat and felt awful of stage.

WRT carbs, I increase these a bit, but about 20% in the few days before a show and drip feed some in with rice-cakes frequently throughout the day. Avoiding the tempatation to eat the lot in one go! I feel that since I am also doing less cardio in the last week and reduced weight, this further actrs like "carbing up" since the difference between the food I am ingesting andf energy I am expendign is increased by doing less.

So to summarise;
- don't do anything too dtrastic. You might look fractionally better, but more likely will look drastically worse!
- Drink LOTS of water for weeks in advance and then reduce this to approx 50% a day or so before (find out what works best for you). Zero water often makes you look flat and hard to carb up...glycogen needs water to be stored in the muscles.
- increase carbs the couple of days before a show, as you also taper down training...nothing too drastic.

Perhaps give you approach a "practice run" a few weeks before to see what might work for you on the day. Too many people try some new kamikaze approach on the day of the actual show. IMO makes more sense to experiment away from the actual show so it can be right on the day.

Hope this helps.
M
 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: naturalstrength on May 01, 2011, 09:23:50 PM
Thanks mate great reply!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Michael Hannam on June 22, 2011, 08:12:11 PM
Hiya Mark

I see you have started your prep! It will be great to see you on stage again! There will be an awesome team going to the INBF/WNBF World champs in New York! See you there!

I CANT WAIT!!!!!!!!!!!!!

M 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on June 22, 2011, 08:36:30 PM
Hiya Mark

I see you have started your prep! It will be great to see you on stage again! There will be an awesome team going to the INBF/WNBF World champs in New York! See you there!

I CANT WAIT!!!!!!!!!!!!!

M 8)


I thoroughly support your optimism, mate...  ;D Although sure there will be some quality physiques looking to stop me qualifying and take the prize for themselves. Not taking anything for granted!

Also still weighing up different options for year end...but definitely eager to challenge in New York.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Michael Hannam on June 22, 2011, 10:23:10 PM
Yeah, See you in New York mate!!!!!!!!!  ;)



Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 10, 2011, 12:44:04 AM
Mark- power moves

What sort of rep ranges do you employ on them? eg that 240kg deadlift...will u try that often or maybe go a little lighter and do multiple sets?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 10, 2011, 10:09:44 AM
Mark- power moves

What sort of rep ranges do you employ on them? eg that 240kg deadlift...will u try that often or maybe go a little lighter and do multiple sets?

Hey Pete.

Usually around 4 to 6 reps. The deadlifts were bit of exception for the video challenge. Not something I would do often, more likely try to go bit heavier. That said, on occasion will do higher reps, partials, 21s etc (on all the power moves). Added to which...back was brutually sore for about 5 days!!



Title: Re: Mark Oakes, UIBBN World Champion
Post by: Wolverine on September 10, 2011, 06:02:54 PM
One of my favourite coaches Dan John recommends his favourite 'Southwood' program for athletes based on one of his old High School coaches programs.
Basically it is 3 workouts a week, 8, 6, 4 of the following Power Clean, Mil Press (clean the bar for start of each set), Front Squat and Bench Press.

Do you think with maybe some rowing and abs added this would work for a bodybuilder?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 10, 2011, 06:23:43 PM
Those exercises at 8-6-4 rep range, three times a week?

If that was maximal I could see that leading to overtraining?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 10, 2011, 06:26:33 PM
One of my favourite coaches Dan John recommends his favourite 'Southwood' program for athletes based on one of his old High School coaches programs.
Basically it is 3 workouts a week, 8, 6, 4 of the following Power Clean, Mil Press (clean the bar for start of each set), Front Squat and Bench Press.

Do you think with maybe some rowing and abs added this would work for a bodybuilder?

Don't know to be honest, John. My gut feeling is no and that we need the isolation and variety of a bodybuilding program. I feel that the power moves have a real place, and help thicken up your physique. Also giving it a more powerful look...which appeals to me, if not everyone. Also would be cautious that same movements, especially when aiming for lower reps and higher weights more likely to lead to injury and overuse stresses. I don't think it is just dumb luck  ;D  that has kept me pretty much injury free during my training...with this being my 24th year training in the gym!!  :o


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 10, 2011, 06:27:10 PM
Those exercises at 8-6-4 rep range, three times a week?

If that was maximal I could see that leading to overtraining?

Typing at the same time as you, mate...looks like great minds think alike!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Wolverine on September 11, 2011, 05:34:37 PM
How about a program where you have a heavy, medium and light day? Maybe vary the rep range?
I personally would get bored doing the same exercises in each session. I don't believe in isolation exercises apart from inury rehab or a glaring weakness but a bit of variety to keep me sane.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 12, 2011, 08:08:03 AM
How about a program where you have a heavy, medium and light day? Maybe vary the rep range?
I personally would get bored doing the same exercises in each session. I don't believe in isolation exercises apart from inury rehab or a glaring weakness but a bit of variety to keep me sane.

I count things like lateral raises for rear and medial delt, biceps and hamstring curls, legs extensions...stuff like that as isolation extensions...think I'd find it hard to focus on all areas of the muscle without them.

Light days...never really done this ever...doesn't appeal to me, to be honest, mate. Equally, medium days tend to happen more by accident and I aim for heavy days pretty much all the time. Do you do this type of variety??


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Damo NY on September 20, 2011, 10:51:02 AM
Hi Mark,

Would be great to stand onstage with you (that's if you're Under 75kgs of course!).

See you Sunday!



Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 20, 2011, 12:06:30 PM
Would be great to stand onstage with you (that's if you're Under 75kgs of course!).

See you Sunday!



Hi Damo,
You will definitely see me Sunday...really looking forward to getting back on stage after what has been an enforced lay off.  8)

I'm not always the best with working out who people are from their avatars, so PLEASE PLEASE (everyone!) say "Hi" and help me put a face to a name.

As to onstage at the same time... <75kg ...now that would be telling!  ;)  :D My aim was originally to be there or thereabouts for this show and nail the shows later in the year. That seems to have gone out of the window and my "revised goal" is to bring an improved package from 2007...will let the judges decide.

Let the games begin!!!  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 20, 2011, 11:53:45 PM
Mark- power moves

What sort of rep ranges do you employ on them? eg that 240kg deadlift...will u try that often or maybe go a little lighter and do multiple sets?

Hey Pete.

Usually around 4 to 6 reps. The deadlifts were bit of exception for the video challenge. Not something I would do often, more likely try to go bit heavier. That said, on occasion will do higher reps, partials, 21s etc (on all the power moves). Added to which...back was brutually sore for about 5 days!!



Have been trying to start employing this into workouts mark, went a bit silly with deads the other day and did a couple of sets at 2-3 reps. Do you work up to one balls out set or would you do 2-3 sets with a max weight?Given I am tall and need to thicken up I have always found I get more out of hammering big lifts for a couple of sets at lower reps but wondered if i need more volume.

Do you vary the main lifts from workot to workout or just work at one for a whle then change it (ie squats for a few weeks then change to fronts).

And finally (for this round!) when you do other exercises, do you go a bit higher rep or still try and keep it between 4-6.

Plenty of questions there but keen to hear how others do it at the top of the sport.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on September 21, 2011, 08:47:52 AM
 ;D Know the feeling.  Just wondering, with the shows being so close together Kempys, MWC, NPA Finals would you peak just for the Finals or try and stay in 100% condition straight through?   If you do stay near as dam it - what impact does that have on your body and mind?

[/quote]

My aim was originally to be there or thereabouts for this show and nail the shows later in the year. That seems to have gone out of the window and my "revised goal" is to bring an improved package from 2007...will let the judges decide.

[/quote]


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2011, 12:03:00 AM


Have been trying to start employing this into workouts mark, went a bit silly with deads the other day and did a couple of sets at 2-3 reps. Do you work up to one balls out set or would you do 2-3 sets with a max weight?Given I am tall and need to thicken up I have always found I get more out of hammering big lifts for a couple of sets at lower reps but wondered if i need more volume.

Do you vary the main lifts from workot to workout or just work at one for a whle then change it (ie squats for a few weeks then change to fronts).

And finally (for this round!) when you do other exercises, do you go a bit higher rep or still try and keep it between 4-6.

Plenty of questions there but keen to hear how others do it at the top of the sport.

Hi Pete. IMO as with all these things, have a trial and error approach and find what works for you. Glad to hear you're giving this a go though...and sounds like full on!

For deadlifts I would usually do 2 balls out sets (and this would usually be the second exercise in our back session, if deadlifting heavy, with the first being something like chins/lat pulldowns etc.). Before the two full-on deadlift sets, I would work up to get the movement going. So if we were to get up to five or six plates a side, I would do 2-3 reps on 2/side, 2-3 reps on 3/side and probably 1 rep on 4/side. I count all of these as "sighting sets" and put the weight down comfortably before really going for the two working sets. Also plenty of stretching before and between sets.

I absolutely vary the lifts every workout. All the lifts. I never do the same thing two weeks in a row. There are some "themes" for want of a better word. I deadlift alternate weeks and squat the opposite alternate week. Then some deadlift weeks will be second exercise and heavy or partials and really heavy, whereas other weeks I will put them last, lifting off a low block or doing 21's. Similar approach to squats.

Hope some of this makes sense and is of interest. As ever, just my thoughts from trial and error. If you are ever around my neck of the woods, drop me a line and hook up for a workout. You'd be very welcome.  8)

As to rep range, I will sometimes go as low as 2 (rarely and generally when misjudged the weight) and would drop set if this were the case. Aside from doing 21s/50 rep squats or other occasional challenges/madness we decise to set ourselves, I would pretty much always aim at 6-8 reps at the most.

For chest as an example, we may go press/fly/press/fly (4 exercises, 2 sets of each always), next week may be fly/fly/press/press OR fly/pres/fly/press...sure you get the drift. The main thing being always varying the angles, movements and order. You soon get the feel for what kind of weight will be appropriate, although this is the stumbling block sometimes for some people with this type of approach, since if they "don't bench first, won't know what weight to lift". This example is chest, but same approach for all bodyparts.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Joe Lyon on September 22, 2011, 04:40:58 AM
Hi Mark hope your well mate with your training low reps, heavy weight I was wondering if you have experimented with rest pause sets to break through a sticking point and if so what would you go for your 1 rep max or make it just light but intense enough to push 3-4 reps

good luck for sunday :)

thanks


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2011, 08:14:49 AM
;D Know the feeling.  Just wondering, with the shows being so close together Kempys, MWC, NPA Finals would you peak just for the Finals or try and stay in 100% condition straight through?   If you do stay near as dam it - what impact does that have on your body and mind?


Have to agree it is a real challenge. Also, not something I have had to do before...so no experience on that one. I know in 2005 I tried to stay exactly as I was between the British and Worlds and very much overdieted with a dramamtic (2.5kg) very suddenly in a short space of time between the shows, which showed in a negative way on my physique.

For me this year, I will try to maintain/adjust slightly between UK DFBA and MWC, but then have 6 weeks to New York. So I will probably increases carbs and throttle back a bit for a couple of weeks, then go for it again for the final 4, again then looking to maintain to the UIBBN a week later. That's my plan and I will have to gauge it in the mirror/scales.

I guess for you, Steve, the quandary is exacerbated by the British which is smack in the middle. I would say that you know your own physique and from what I have seen of you in the year, seem to be able to stay lean and maintain size for long periods of time. So have faith in your own knowledge and experience of your own body and go for it!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2011, 08:17:22 AM
Hi Mark hope your well mate with your training low reps, heavy weight I was wondering if you have experimented with rest pause sets to break through a sticking point and if so what would you go for your 1 rep max or make it just light but intense enough to push 3-4 reps

good luck for sunday :)

thanks

Rest/pause...yep, also do these. Would usually get between 2-4 reps, rack the back for a count of 10, get another rep, another count of 10, and a final rep. Again, not every session, btu something I throw in from time to time.

Thanks...Sunday is definitely going to be a challenge and the pressure is definitely on! Can't wait!!  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 22, 2011, 11:28:14 PM


Have been trying to start employing this into workouts mark, went a bit silly with deads the other day and did a couple of sets at 2-3 reps. Do you work up to one balls out set or would you do 2-3 sets with a max weight?Given I am tall and need to thicken up I have always found I get more out of hammering big lifts for a couple of sets at lower reps but wondered if i need more volume.

Do you vary the main lifts from workot to workout or just work at one for a whle then change it (ie squats for a few weeks then change to fronts).

And finally (for this round!) when you do other exercises, do you go a bit higher rep or still try and keep it between 4-6.

Plenty of questions there but keen to hear how others do it at the top of the sport.

Hi Pete. IMO as with all these things, have a trial and error approach and find what works for you. Glad to hear you're giving this a go though...and sounds like full on!

For deadlifts I would usually do 2 balls out sets (and this would usually be the second exercise in our back session, if deadlifting heavy, with the first being something like chins/lat pulldowns etc.). Before the two full-on deadlift sets, I would work up to get the movement going. So if we were to get up to five or six plates a side, I would do 2-3 reps on 2/side, 2-3 reps on 3/side and probably 1 rep on 4/side. I count all of these as "sighting sets" and put the weight down comfortably before really going for the two working sets. Also plenty of stretching before and between sets.

I absolutely vary the lifts every workout. All the lifts. I never do the same thing two weeks in a row. There are some "themes" for want of a better word. I deadlift alternate weeks and squat the opposite alternate week. Then some deadlift weeks will be second exercise and heavy or partials and really heavy, whereas other weeks I will put them last, lifting off a low block or doing 21's. Similar approach to squats.

Hope some of this makes sense and is of interest. As ever, just my thoughts from trial and error. If you are ever around my neck of the woods, drop me a line and hook up for a workout. You'd be very welcome.  8)

As to rep range, I will sometimes go as low as 2 (rarely and generally when misjudged the weight) and would drop set if this were the case. Aside from doing 21s/50 rep squats or other occasional challenges/madness we decise to set ourselves, I would pretty much always aim at 6-8 reps at the most.

For chest as an example, we may go press/fly/press/fly (4 exercises, 2 sets of each always), next week may be fly/fly/press/press OR fly/pres/fly/press...sure you get the drift. The main thing being always varying the angles, movements and order. You soon get the feel for what kind of weight will be appropriate, although this is the stumbling block sometimes for some people with this type of approach, since if they "don't bench first, won't know what weight to lift". This example is chest, but same approach for all bodyparts.

Mark, great reply thank you! You have confirmed a few things I have been pondering and you style very much replicates how I train. It's not as fun if your not moving mountains! Definitely be up for a workout if i am up your way. Who knows I may even organise another meet up and we can all train again like before!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 23, 2011, 08:34:39 AM
Who knows I may even organise another meet up and we can all train again like before!

I know we bandy this around every year/Christmas...but was great last time to get together away from the focus of shows. Be ideal if we could "make this happen" again this year.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 24, 2011, 08:09:00 PM
January seemed to work for people as it wasn't diet season and post finals. Food for thought. Wouldn't mind doing upper body in that gym we trained in last time. I stupidly decided to do legs (althoght it was wicked for that).

Where do you train now mark?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 24, 2011, 09:42:19 PM
Training in Coventry at Future Fitness now. Have been for 4 years...great gym! Come over any time!! Yep, January might suit most folk...bound to be the off season for most as well.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 24, 2011, 10:14:06 PM
Is that the same gym as Rich Gozdecki, Max O Conner and Kirk Miller?!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 24, 2011, 10:40:00 PM
Is that the same gym as  Gozdecki, Max O Conner and Kirk Miller?!

Certainly is...frickin' legendary!! Like the Coventry version of Golds/Temple/World/Muscle beach!!!  :D   ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: thebull on September 24, 2011, 10:59:38 PM
Must be great to train in that environment...and the owner seems to know a bit! Rip it up tomorrow!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 25, 2011, 08:21:35 AM
Certainly is! Also Alex B (no clue on surname!) who won last week UKBFF trains there! Industrial physique who wisp definitely be seen at the British.

Thanks...physique looks spot on this morning!!  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on November 22, 2011, 10:00:53 AM
Mark with your 2 work sets after warm ups  do you keep the weight the same for each set to hit your rep range say for example 4-6 reps or do you up the weight for the second set ? 

Thanks


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 22, 2011, 10:26:27 AM
Mark with your 2 work sets after warm ups  do you keep the weight the same for each set to hit your rep range say for example 4-6 reps or do you up the weight for the second set ? 

Thanks

It depends on how good the first set was. If the reps were too sloppy, I would drop the weight a bit, maybe even go to 8 reps on the seconf set. If the first set was strong, may increase the weight on the second set. If it feels spot on...I'd keep the weight the same.

I do tend to go very much on how the set felt and how satisfied I was with the technique. I don't think my technique is "text book" on everything, but I do ensure joints are worked in the correct planes of movement (as I understand them) and that and cheating/swinging is controlled.

Eating agin now...so systems locked for return to the gym tomorrow and deadlifting!!  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Alex on November 22, 2011, 11:16:52 AM
Mark could you talk us through a Back workout?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 22, 2011, 05:21:02 PM
Mark could you talk us through a Back workout?

Absolutely...although not changed really.

I warm up first...with rower/bike etc for couple of minutes. Plenty of stretching and moblity type stuff, soem lat pull downs, cable rows, DB curls : all with really light weights to get the joint, muscle and mind/muscle links going.

Then I do 4 exercises, 2 sets of each. The whole thing with one set ahead of this, on the first exercise of 10 reps with a moderate (about 60% working set) weight.
For reps I do anywhere between 4 and 8. Although even lower on deadlifts on occasion as well as mixing it up from time to time with 21's, strip sets etc.

I change my workout every time in the gym (each bodypart once per week). For back the main theme being that I start with a lat pul down or chin type movement.
I deadlift every other week (with squats being part of my leg workout on the opposite alternate week).
With the exercises I then use, I ensure that each one had a varied grip, so that some may be narrow/wide/underhand/overhand/parallel grip. The focus then being elbows in narrow/45 degree to body or out wide. I feel that varying the grip will work different areas of the back and allow for complete developement. I also suspect that varying the exercises in this way will help reduce the chance of injury.

So as an example, tomorrw (first workout back in the "off season"!!) will look like this:

Warm up
1 set 10 reps, bodyweight chins
2 sets, 4-6 reps, weighted chins (likely drop to bodyweight for couple reps)

2 sets heavy deadlifts (partials from the rack), 4-6 reps. Will build up to this with increments of 20 kg a side, 1-2 reps per increment. These sets won;t be hard, but will really ensure that the chance of injury minimised

2 sets rows from the high pulley, sat on the floor, using a rope. Not sure I have seen many doe this?? But find it is a great way of not putting weight through the lower back after deadlifting and allow for full range. Elbows narrow. 6-8 reps

2 sets supported T-bar rows, overhand grip, elbows 90 degrees to the body. 6-8 reps

Tha will be all for back...we will do biceps after.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Cartersos on November 22, 2011, 06:14:49 PM
Not biceps to finish....I'm getting flash backs to the famous 'oak curls':) big Congrats on your success Mr Oakes and see you soon!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 22, 2011, 07:11:28 PM
Not biceps to finish....I'm getting flash backs to the famous 'oak curls':) big Congrats on your success Mr Oakes and see you soon!

"flash backs"? Those scars must run deep, mate! Yep, see you soon.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Jon on November 23, 2011, 11:15:38 AM
Just added your British win to the list on page 1 Mark.  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 23, 2011, 11:40:57 AM
Just added your British win to the list on page 1 Mark.  ;)

 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Alex on November 24, 2011, 12:21:22 PM
Mark could you talk us through a Back workout?

Absolutely...although not changed really.

I warm up first...with rower/bike etc for couple of minutes. Plenty of stretching and moblity type stuff, soem lat pull downs, cable rows, DB curls : all with really light weights to get the joint, muscle and mind/muscle links going.

Then I do 4 exercises, 2 sets of each. The whole thing with one set ahead of this, on the first exercise of 10 reps with a moderate (about 60% working set) weight.
For reps I do anywhere between 4 and 8. Although even lower on deadlifts on occasion as well as mixing it up from time to time with 21's, strip sets etc.

I change my workout every time in the gym (each bodypart once per week). For back the main theme being that I start with a lat pul down or chin type movement.
I deadlift every other week (with squats being part of my leg workout on the opposite alternate week).
With the exercises I then use, I ensure that each one had a varied grip, so that some may be narrow/wide/underhand/overhand/parallel grip. The focus then being elbows in narrow/45 degree to body or out wide. I feel that varying the grip will work different areas of the back and allow for complete developement. I also suspect that varying the exercises in this way will help reduce the chance of injury.

So as an example, tomorrw (first workout back in the "off season"!!) will look like this:

Warm up
1 set 10 reps, bodyweight chins
2 sets, 4-6 reps, weighted chins (likely drop to bodyweight for couple reps)

2 sets heavy deadlifts (partials from the rack), 4-6 reps. Will build up to this with increments of 20 kg a side, 1-2 reps per increment. These sets won;t be hard, but will really ensure that the chance of injury minimised

2 sets rows from the high pulley, sat on the floor, using a rope. Not sure I have seen many doe this?? But find it is a great way of not putting weight through the lower back after deadlifting and allow for full range. Elbows narrow. 6-8 reps

2 sets supported T-bar rows, overhand grip, elbows 90 degrees to the body. 6-8 reps

Tha will be all for back...we will do biceps after.

Thanks for that Mark, very Max OT ish with the sets and reps, but then look at your Jeff and Skip and some proof in the pudding.

4 exercises with 2 working sets - 8 working sets, hit the nail hard!

Very logical approach, and you can throw a lot of weight around with those rep ranges! - Got me thinking now!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Toby on November 24, 2011, 02:14:49 PM
To follow up what Alex just said, that is very MAX-OT styled which I am a big disciple of and how 95% of my training is done so I am pleased to see myself nodding when looking at your back training - Is this pretty typical of how you work Mark? (heavy, low reps, compound)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 24, 2011, 02:49:08 PM

Very logical approach, and you can throw a lot of weight around with those rep ranges! - Got me thinking now!

No more thinking now mate...get warmed up and stuck in!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 24, 2011, 02:50:16 PM
Is this pretty typical of how you work Mark? (heavy, low reps, compound)

Completely typical. Of all bodyparts too. Will change the workout each session for each bodypart too.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Alex on November 24, 2011, 02:51:34 PM

Very logical approach, and you can throw a lot of weight around with those rep ranges! - Got me thinking now!

No more thinking now mate...get warmed up and stuck in!

Its on like donkey kong


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on November 30, 2011, 09:18:24 PM
Hi Mark hope alls well.  Anothr question if you dont mind.  When you employ sets of 21's do you do 2 sets of exercise in this format or do just one set for an exercise in this fashion ?

Thanks
Adam


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 30, 2011, 09:36:29 PM
Hi Mark hope alls well.  Anothr question if you dont mind.  When you employ sets of 21's do you do 2 sets of exercise in this format or do just one set for an exercise in this fashion ?

Thanks
Adam

Bring on all the questions you like! I will always do my best give my opinion.

21s? Would be 2 sets again. One the first set I'd do top half/bottom half/full range, then second set would be bottom half/top half/full range.

Did deadlifts like this yesterday...2013 looming so no time to waste!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on December 03, 2011, 10:20:26 PM
Thanks for your previous reply Mark did deadlift 21's at weekend as drop set off my final work set i was seeing stars  :D

When you stopped your pre workout drinks pre comp did you take anything at all pre workout like have strong coffee with creatine for example?

Thanks for your replies Mark really appreciate them


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on December 04, 2011, 07:20:18 PM
Hey Adam...21s? Warriors from the boys! Glad you had fun!

Precontest, you may see from a thread elsewhere that prior to training, I am due a scoop of micro whey, which I have with a CLA capsule and glutamine, usually about an hour before the gym. I also have a double espresso, 3 creatine caps and 8 BCAAs about 20-30 mins prior.

Have been interested by the threads elsewhere regarding competitive absorption of some of these supplements. All I can say from my perspective..."God bless Reflex"!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on December 13, 2011, 03:48:26 PM
Hi Mark hope your well

With your contest diet for 2011 that you posted up do you follow this straight from the start of your12 week diet till first show ?  I take it you dont carb cycle? and you just keep at this constant level of input until you up carbs slightly at the end like you stated ?

Thanks mate


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on December 13, 2011, 07:02:59 PM
Hi Mark hope your well

With your contest diet for 2011 that you posted up do you follow this straight from the start of your12 week diet till first show ?  I take it you dont carb cycle? and you just keep at this constant level of input until you up carbs slightly at the end like you stated ?

Thanks mate

Hi Adam,
Yep...straight through.
Only alteration being inclusion of the oats at the back end of the diet, as I reached the condition I was looking for. Was concerned not to overdiet.

I do feel that the carbs seem to go further the longer I diet. This I woudl put down to using fats more efficiently as my fitness levels increase and cardio becomes "easier". Additionally, as I weigh less as time goes by, and I keep the cardio at the same intensity, again the work required becomes easier.

I do feel that dieting is not as hard or complicated as sometimes people make it...just eat less and do more.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Damo NY on December 14, 2011, 12:19:01 PM
Hi Mark,

Just a few questions please regarding your training -

Do you train all out every session or incorporate de-loading phases or rest i.e. take a week off in your training program?

As you've been training over 20 years now, do you feel your strength levels have reached it's peak nowadays?

Many thanks

D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Alex on December 14, 2011, 04:33:06 PM
Apart from the occasional motorbike spill have you had to deal with any injuries along the way? and do you have any recurring niggles or problems?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on December 14, 2011, 04:53:54 PM
Hi Mark,

Just a few questions please regarding your training -

Do you train all out every session or incorporate de-loading phases or rest i.e. take a week off in your training program?

As you've been training over 20 years now, do you feel your strength levels have reached it's peak nowadays?

Many thanks

D

Hey Damo,

Yes. I train all out every session. I rarely have time off, in fact this is usually only the case when I am away in the summer (for a week) on the motobike. The rest of time I train, heavy. I have always felt that changing the workout each session has allowed me to do this and keep pretty much injury free.

As to strength, I feel that I am pretty much as strong as i am likely to get. I do improve here and there, but it is limited. Indeed with some movements i used to lift heavier, partly since I was heavier. Also, changing exercises each week does sometimes make this a little harder to gauge.

Happy to answer these questions, guys...keep 'em coming!  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on December 14, 2011, 10:28:20 PM
Apart from the occasional motorbike spill have you had to deal with any injuries along the way? and do you have any recurring niggles or problems?

Hey Alex,

Certainly no niggles or problems. Only real injuries to date (24 yrs training) have been had overuse injury once, in each elbow (about 8 and 10 yrs??? ago). Tweaked my back once which took about three weeks to get right.

Other than that, just a soreness which seems to move around my body as the week goes by...usually following the bodyparts I have worked the days before!!  ;)

Seriously, don't necessarily think injuries have to follow heavy consistent training. In my opinion, lifting with a wide and varied range of exercises and "in tune with your body" should keep you injury free. By this I mean, a little functional anatomy knowledge so that muscle and joint are only pulled in the directions for which they were designed.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on January 30, 2012, 05:02:07 PM
Hi Mark hope you are well. 

when you were were in pre contest mode and doing your cardio on day off from weights , was this session done first thing in morning or just anytime in the day ?   Also what did you take before this session ? I see in your diet you didnt use any termogenic 'fat burning products so did you just stick to coffee or something ?   Thanks for any reply  interested how you do it as hear alot of different ideas on this topic 

Regards
Adam


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on January 30, 2012, 05:09:10 PM
Hi Mark hope you are well. 

when you were were in pre contest mode and doing your cardio on day off from weights , was this session done first thing in morning or just anytime in the day ?   Also what did you take before this session ? I see in your diet you didnt use any termogenic 'fat burning products so did you just stick to coffee or something ?   Thanks for any reply  interested how you do it as hear alot of different ideas on this topic 

Regards
Adam

Hi Adam,
Usually after breakfast (which when I'm dieting has no carbs) and a cup of coffee. Then I would have the simple carb supplement I have straight after the cardio. I don't use any of the "thermogenic" marketed supplements since they seem a bit of a minefield in terms of labelling and what is permissable, so reckon it's just easier/safer to give a wide berth. Just my view. Added to which,  seem to get hard enough without them. M


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Zid on February 01, 2012, 11:35:53 PM
Mark,

Congratulations on your achievements to date, great work!

I had a question around your post workout shake.

I noticed that you would have carbs at lunch but would have the same micro whey, 10g Glutamine and 1 CLA after training.

As the body would tend to be most sensitive to some quick carbs PWO, I wanted to understand the reasons why you maintained the same shake you would have throughout the day, even after a session.

Also, you state 75ml Micro Whey but how many scoops of whey is this? You mentioned that you have all your shakes in 500ml of water so was a little confused by the reference to 75ml

I hope that makes sense! ???

Thanks,

Mark


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 01, 2012, 11:54:02 PM
Hi Zid,

I'm assuming all these queries are related to my precontest diet? If not, please come back to me, since I approach things differently off season.

My thoughts with the whey "post workout" is that this is not post workout, but mid workout, as I have it between weights and cardio. My thinking being that without this I would go a long time without protein and CLA and am especially keen to keep these relatively high through the day. (To travel to the gym, do weights session, cardio, get home, assuming I have come from/ returning home,   which is not always the case due to work, may take 3 hours or more) 

75ml is 75ml and will depend on the size of the scoop. ml is a measure of volume, not weight remember. Think it's around 30g protein, but would need to check the Reflex label next time I'm at home

The mention of the amount of water is really just to stress that what works for me is to keep drinking high volumes throughout the dieting process.

Hope this makes sense??


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam.uk on February 08, 2012, 09:42:48 AM
Hi Mark

after viewing your pre contest diet, i can't help but wonder how you manage to stay looking so full and appear so hard on stage with such a little carb intake and such a lot of powdered protein supplements...

Do you tend you increase carbs a few weeks before the contest?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 08, 2012, 07:19:43 PM
Hi Adam,
I don't think I can give a concrete answer or opinion on this one to be honest. Although there are a few thoughts which IMO have helped me maintain this fullness:

- I lose weight pretty steadily and consistently. I do use the scales to monitor this. This means that I don't drop huge chunks of weight in a short space of time. I feel that sudden weight loss can result in a lack of fullness.
- I do eat some carbs, although granted not too many. I stick with what works for me and don't keep messing about with it. I do feel that some people over analyse everything and don't give things long enough to see a result.
- The carbs I do eat are spaced throughout the day, including pretty late in the evening, with potato in my last meal. For some, this is a no-no...although I am not always convinced of the arguments, having heard both for and against.

- I do not increase carbs a few weeks before a show. BUT, I am performing my cardio more efficiently by this time and do not increase the intensity. The likelihood being that I use less carbs during cardio at this time.
- In the last week before a show, I keep weights the same, but DO decrease cardio, whilst maintaining carbs in. My opinion being that same in and less out is pretty much the same as a mild carb load. In the day before the show I do increase my carbs by about 30% which I find is enough to come in tight and not wash over. I also drink a lots thoughout the diet and up to the time on stage, since without water, the carbs I do eat will have no way of getting into the muscles.


- Bit of a rambling response....but I hope there is something which is apporpriate for you.   8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: DDG reborn on February 08, 2012, 11:37:18 PM
Wow, two stones heavier than me, or thereabouts, twice as strong, or thereabouts and yet you consume fewer total calories than I do. In fact, I reckon I eat more than you on a rest day, Mark! And I'm older than you!

Amazing contrast.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2012, 12:19:51 AM
Wow, two stones heavier than me, or thereabouts, twice as strong, or thereabouts and yet you consume fewer total calories than I do. In fact, I reckon I eat more than you on a rest day, Mark! And I'm older than you!

Amazing contrast.

Absolutely! Always thought you old lightweights eat too much. Joking aside, i guess further supports the notion that everyone is different and responds differently. 


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on February 22, 2012, 10:05:32 PM
Hi Mark, hope your well.
Not sure if you have the time or if asking to much but would you be kind enough to post up a typical leg workout that you do just so get idea on reps / structure for legs .  Many thanks


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 27, 2012, 10:57:36 PM
Hi Mark, hope your well.
Not sure if you have the time or if asking to much but would you be kind enough to post up a typical leg workout that you do just so get idea on reps / structure for legs .  Many thanks

Hi Adam...no problem at all and indeed apologies for not getting back to you sooner. I will (hopefully) post a full answer tomorrow, since am typing on my phone at the moment...so any response is bound to be cut short with nonsense predictive text and poor proof reading! LOL!

No worries at all about the questions though, happy to oblige where possible.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 01, 2012, 12:40:49 AM
Hi Adam,

A typical leg routine for me, follows much the same approach as other body parts. I change the order and exercises each session.

I warm up on the rower for few minutes followed by stretching and light movements for quads, hamstrings calfs. 

I then do quads:
- 1 warm up set, with moderate weight for 10 reps, on my first exercise
- Followed by 3 exercises, 2 sets of each, rep range between 4 and 8
- If the set results in 4 reps (heavy weight) then may well drop
- On occasion to mix it up, may do a superset, higher reps (e.g. - 50 rep squats:start with heavy'ish weight, keep dropping the weight until I get to 50 reps) or 21s - on squats, extensions, leg press (anything), forced negatives (on leg extension)
- I squat alternate weeks (with deadlifts in my back workout the other week)
- I do different exercises and in a different order each week, all pretty much staple exercises; squats, leg press, hack squats, variations on these machine exercises if I train at different locations, leg extensions, front squats etc.

I then do hamstrings:
- 1 warm up set, with moderate weight for 10 reps, on my first exercise
- Followed by 2 exercises, 2 sets of each, rep range between 4 and 8
- Again I will mix this up on occasion for forced negatives, supersets or higher reps, but on the whole tend to do 4-8 reps
- Same theme of different exercises and order each week
- Exercises coming on the whole from stiff-legged deadlift, lying leg curl, one-legged leg curl, dumbell leg curl, seated leg curl etc.

Main theme...heavy as often as possible (keeping technique safe), vary exercises each session.

Enjoy!!  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on March 02, 2012, 12:30:18 PM
Mark,
I'm suprised by the only 1 warm up set? I do at least 4 to get used to the weight. Have you always worked like this? My leg workout time would be cut in half with your approach.
Think I need to man up  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 02, 2012, 08:15:58 PM


I warm up on the rower for few minutes followed by stretching and light movements for quads, hamstrings calfs. 

I then do quads:
- 1 warm up set, with moderate weight for 10 reps, on my first exercise


Hi Keith,
I can see how this might read, looking back. I do plenty of warm up sets with lighter weights to warm the joint and muscles. The "warm up set for 10 reps" is really about 60-75% of where I will be at for first working set. Before even getting here I may have done a couple of sets of leg extensions with low weight, some squats with a plate or so, some leg press and stretches. It probably takes ta least 10 minutes for this part of my warm up.

Definitely warm up thoroughly IMO.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on April 27, 2012, 09:50:01 AM
Hey Mark, you say that you alternate squats and deadlifts, are the deadlifts usually from the floor or rack pulls?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on April 27, 2012, 12:05:09 PM
Hi Keith, as with all things, I vary this. About 60% of the time from the floor, with the remainder being either from a power rack, floating bar or occasionally with me on a low block to give a longer range of movement. I feel that this helps to strengthen different areas of the movement and consequently stimulate different areas also.

Equally look to vary the reps a bit from time to time.

Finally on deadlifting...form is King to minimising the risk of injury. (That said, in my book, if I end up stood up...it counts!!)

Cheers,
M


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on April 27, 2012, 12:56:03 PM
Excellent, thanks Mark. Now that I'm at my max squat weight I struggle to repeat it week in week out, so was thinking about going back to deads and squats alternating etc.
Cheers
Keith


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on April 27, 2012, 04:06:08 PM
 8) Seems like a plan mate! With time, would expect that the deadlift focus will also help to imrpove your max squat, abs and probably evrything else as well.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on September 04, 2012, 09:49:51 PM
Mark when you start your diet do you jump right on it or make the changes over a few Weeks?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 05, 2012, 08:14:37 AM
Hey Scott, I pretty much just jump right in. Diet and cardio then stays fairly constant right through. The cardio gets easier as my fitness improves. I do up my water after a few weeks, since I am a fan of drinking a lot when I'm dieting and this takes a few weeks to get back into the swing of. I may adjust my carbs by small increments when I am there or there abouts, near to the contest to ensure I don't over diet. I'm pretty all or nothing to be honest!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on September 05, 2012, 01:49:26 PM
Hi Mark, thought you might be an all or nothing person ;D

Drinking a lot of water helps with hunger and drys you out. I gues the only draw back is knowing the location of every toilet


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 05, 2012, 05:58:24 PM
What can I say, mate...I'm like an open book. All or nothing...win or lose!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on September 05, 2012, 07:28:49 PM
can relate to that mate. I am very much the same. 100% or nothing


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Wolverine on September 06, 2012, 06:11:26 AM
I've heard that wearing donkey's ears, a blonde wig and clowns outfit is great preparation in the off-season. Thoughts??  ;) ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 06, 2012, 02:08:36 PM
I think you might be right...not quite sure prep for what though???  :D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: DannyB on September 10, 2012, 08:49:01 PM
im 27 and always trained at something for as long as i remember now ive developed a real passion for competing is it to old to start now?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 10, 2012, 09:07:10 PM
im 27 and always trained at something for as long as i remember now ive developed a real passion for competing is it to old to start now?

Hi Danny, welcome to the forum firstly and potentially the slightly crazy world of natural bodybuilding!

Too old to start...would have to say "no"! 27 seems ideal and indeed many (although not all) of the top quality natural athletes have been seen to reach their peak in their mid thirties, in terms of the package they present onstage. So really, you've still plenty of time ahead of you to grow and develop into the sport. If you've already got a background in strength training or competitive sport, this can only but help. Good luck and get stuck in!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on December 22, 2012, 02:02:33 PM
Hi Mark
Just a quick question.

When your prepping and you have a week where you didn't drop weight as quickly as you would like. Would you, cut carbs?, cut overal cals or up cardio?

Cheers


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on December 22, 2012, 08:57:10 PM
If it is just one week, I tend to leave as is and see if this is just one of those things which is probably down to different fluid balance. Although to be honest, do tend to lose every week. If I do need to speed up the weight loss, I would drop my carbs, usually in 10% increments. I'm not a fan of just doing more and more extra cardio, I keep that the same throughout.

MERRY CHRISTMAS to everyone! Enjoy the time with your loved ones, eat what you want! Turkey is practically diet food after all!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on December 23, 2012, 10:42:33 AM
thanks Mark.
Enjoy you long break from work ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on March 18, 2013, 11:57:29 AM
Hi Mark
what are your thoughts on the trend for higher carb diets.There seem to be a trend for people to cut back on the protein to add in some more carbs.

This makes little sense to me as they both play different roles in the body. I kknow you keep carbs quite low, so wondered what you though?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 19, 2013, 11:37:24 PM
Hi Scott,

I guess my views are that like many trends, some will find that this works for their body. I agree with you that it doesn't make a huge amount of sense. I do wonder though, to what extent those dieting this way are adding carbs in? Is it from zero/negligible to a margin more? Or is it much higher?

For me, higher carbs never really worked, I did eliminate all fats as much as possible at the time. Also tried carb cycling in a not very scientific way...the perils of youth at the time.

So to summarise my ramblings...doesn't make much sense to me. But trial and error is a sound approach as long as only changing one thing and giving it time to for a sensible evaluation.

This year...I'll be keeping carbs low.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on March 20, 2013, 09:57:18 AM
Does that mean the diets on and the comps are planned?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 20, 2013, 10:13:08 AM
Yes indeed, mate.  8)  Over 40 now, don't you know...just hitting ,my stride!  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Maveric Matt on March 20, 2013, 01:37:28 PM
Plenty more years in the tank! Does that mean you will now contest the O40's? Or stick  with the MW's?
What cardio do you do when prepping Mark?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on March 20, 2013, 03:04:29 PM
Weight and age are but numbers.  :D  I will compete with the same intent as always.  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SCOTTGALTON on March 20, 2013, 05:28:04 PM
Thanks for the reply Mark. Must admit low carbs work best for the majority and higher carbs for a minority.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: brettboy on May 17, 2013, 11:50:36 PM
Hi :) I was hoping you could educate me slightly on Acetyl Cysteine ? Is this ok for natural bodybuilders ? ???


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on May 17, 2013, 11:59:09 PM
Sorry...no idea. Never heard of it. My suggestion would be don't use it until you are completely certain. Check on Global Dro website for clarification and avoid hearsay of "it'll be fine for naturals". Hope this helps in some way.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: brettboy on May 18, 2013, 12:08:49 AM
I've just checked on global dro and it says not prohibited :) i assume this means all good right?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on May 18, 2013, 12:17:15 AM
Would assume so. But haven't researched it myself. What is it? Why do you feel you will benefit from it? Out of interest.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: MJP on September 05, 2013, 09:56:58 AM
Everything going to plan so far, Mark?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 07, 2013, 11:49:54 AM
Everything going to plan so far, Mark?

Hey MJP,

Yep...very much so. Having both myself and Heather getting ready at the same time has actually been a bonus. We have drawn from one another on "those days". Although to be fair, I have felt pretty good most days. The weight has pretty much come off as I would hope and my condition seems to be where I need it to be at this point, whilst still keeping the mass.

Really keen to ensure that I maintain the "Bodybuilding look"...not the "dieted to within an inch of death look"!


I have been asked quite a bit which shows I am doing so will post it here for info. Always appreciate any and ALL support, both personally and of the shows I enter. This year I am 100% committed to the following shows (tan bought, entered etc.  ;) )

15th Sept - UKBFF North east Champs Qualifier, Leeds
http://www.ukbffnorth-eastchamps.co.uk/


29th Sept - UKDFBA, UK Champs, Leamington
https://www.facebook.com/events/439794216110583/
http://www.drugfreebodybuilding.co.uk/


6th Oct - NPA Mike Williams Classic - ProAm Class, Penistone
https://www.facebook.com/groups/npabodybuilding/
http://www.npabodybuilding.com/


9th Nov -INBF/WNBF World Championships, Boston, USA
https://www.facebook.com/groups/WNBFWORLDS/
http://www.inbf.net/


There are a couple of other shows which I may pick up along the way, depending largely on my results, choices and subsequent implications. In the mix may (or may not  ;)  :D ) be UKBFF British Final, WNBF European, NPA British Final, UKBFF Stars of Tomorrow, UIBBN World Champs, Man v Food elite league end of season party!  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: daddy1 on September 07, 2013, 01:26:11 PM
Thanks for the info Mark. Glad to hear it is all on track for you and your wife. Hopefully catch you at one of the shows  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 07, 2013, 01:55:27 PM
Thanks for the info Mark. Glad to hear it is all on track for you and your wife. Hopefully catch you at one of the shows  :)

Yep...do say "Hi!"   Don't always know who folk are from their avatars and don't want to seem rude or dismissive.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: MJP on September 10, 2013, 09:17:02 AM
Good luck for Sunday, Mark, I can't make it, but will be watching out for the results.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 10, 2013, 10:25:33 PM
Cheers Michael. Never done a UKBFF show before, so looking forward to it. First outing this year and real will be a line to improve from for 2&3 weeks later. It's going to be a fairly hard and sharp line...but around 1.5ish Kgs more blurry than in will be! ;) 


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Damo NY on September 11, 2013, 05:04:00 PM
Good luck Mark  :) See you in a few weeks  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 12, 2013, 07:53:46 AM
Yes indeed Damo. Can't believe it's come around already! One more workout tomorrow and then the competitive season starts! Long season through to November and still plenty of hard graft in the gym, no illusions there...but it will start on Sunday!  ;D I know I find that having the shows spaced out gives a set of "lines in the sand" which can make the weeks just fly by!!
Been a pretty steady diet cycle this year, with both me and Heather dieting at the same time. Looking forward to seeing how it comes together.

Was asked this week "haven't you given up? Thought you were too old!" My answer..."no, don't think I said that...and many naturals reach their prime late 30s, early 40s". My thoughts were "£&@?!"  ;) And "we'll why won't you stand next to me onstage then!?"....but refrained!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: daddy1 on September 12, 2013, 12:39:02 PM
Can't believe that comment  ??? Good luck for Sunday Mark.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on September 13, 2013, 12:03:21 PM
Own the stage on Sunday and SMASH IT, loved the NABBA this year and it was a great experience to stand next to guys 4 stone heavier  ;D 


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 13, 2013, 12:15:24 PM
Absolutely. Did NABBA UK in 2007...really enjoyed it. Far less (self imposed) pressure. Sunday is not about showing what "natty" can do (although I am), but about showing what bodybuilding can be, what condition can be from 14 weeks dieting, turn heads and TAKE SCALPS!!

Appreciate everyone's support, both through and the rest of the social media world.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on September 15, 2013, 04:21:03 PM
Hi Mark. How did you get on? You are an amazing bodybuilder. I have a few questions. What would a day's eating in the off season look like for you? As supplements are expensive and not everyone is lucky enough to be sponsored what supplements would you say are vital? How much weight do you go above contest condition in the off season? Do you do much cardio pre contest and off season if so what is your preferred method of cardio? Thank you for taking team to answer. It is much appreciated.  Merve


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on September 16, 2013, 12:23:37 PM
Huge Congratulations yesterday - and a Britian Final invite - must feel awesome knowing you can play with the other Feds and still make your mark.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 16, 2013, 04:52:20 PM
Thanks Steve! Likewise to you...another British Title! Just keep stacking em up! Nice work!!

What will you do now wrt the Pro Card? Or will you carry on with your original plans? Feel free to bounce this question to a new thread so it doesn't get lost here??  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 16, 2013, 04:59:01 PM
Hi Mark. How did you get on? You are an amazing bodybuilder. I have a few questions. What would a day's eating in the off season look like for you? As supplements are expensive and not everyone is lucky enough to be sponsored what supplements would you say are vital? How much weight do you go above contest condition in the off season? Do you do much cardio pre contest and off season if so what is your preferred method of cardio? Thank you for taking team to answer. It is much appreciated.  Merve

Thanks for the kind words, Merv. Came second yesterday and received an invite to the UKBFF British Finals. It was a great experience and very well run. Nearly 150 athletes at a qualifier across over 20 classes. I used the opportunity to try a couple of n things, nothing major, but just areas that I wouldn't risk in the priority shows this year. By this I mean I used Liquid Sunrayz for tan (out of obligation by the rules really) but really liked it. Goes on well the day before, leaving no stress on the day. Tried more carbs by about 30% which also seemed to work really well. I will use this show to tighten up for UKDFBA also.

Regarding the rest of your very valid questions, going to take me a bit more time to get to these. In the meantime, can I ask that you have a scroll through the earlier pages of this that Jon has kindly provided, since pretty much all these things are answered here already. This will help avoid repetition.

If there are any bits of interest still not covered, absolutely repost.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: daddy1 on September 17, 2013, 10:12:38 AM
Congratulations Mark. A great achievement  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Nic on September 17, 2013, 02:22:22 PM
Congratulations Mark! Fantastic.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 18, 2013, 07:55:40 AM
Thanks Guys. Well done to you too, Nic.

Count down for UKDFBA and then the ProAm well under way now!  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: felix on September 18, 2013, 05:31:34 PM
Well done Mark excellent result.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on September 19, 2013, 09:56:44 PM
Well done on an excellent result. I will have a read through


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 20, 2013, 06:56:02 AM
Well done on an excellent result. I will have a read through

Great!  8)

Do post any questions which you the have. Happy to give my opinions. Cheers, M


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Jon on September 20, 2013, 09:40:07 AM
Fantastic result Mark, if there are any pics floating around would be great to see them.

Looking forward to seeing you at the next shows!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on September 20, 2013, 09:43:59 AM
Mark would you post pictures of your last wnbf outing. Uibbn outing and last weekend. Also are you doing yhe ukbff finals?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Nic on September 20, 2013, 09:46:31 AM
Hiya Mark

I am using Liquid Sun Rays this year too but evidently am still struggling with my tanning as have had some negative feedback. Would you mind letting us know how you use this tan? ie how many coats, whether you apply and rinse or just apply the layers, do you use the liquid and/or the mousse?

Thanks!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 20, 2013, 02:54:02 PM
Fantastic result Mark, if there are any pics floating around would be great to see them.

Looking forward to seeing you at the next shows!

Here you go. reasonable pictures from an iPhone.

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/photo.jpg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/photo.jpg.html)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/image7.jpeg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/image7.jpeg.html)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/image6.jpeg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/image6.jpeg.html)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/image.jpeg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/image.jpeg.html)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/image5.jpeg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/image5.jpeg.html)

(http://i225.photobucket.com/albums/dd43/NaturalOak/bodybuilding/2013%20UKBFF%20NE%20Champs/image4.jpeg) (http://s225.photobucket.com/user/NaturalOak/media/bodybuilding/2013%20UKBFF%20NE%20Champs/image4.jpeg.html)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 20, 2013, 03:01:05 PM
Mark would you post pictures of your last wnbf outing. Uibbn outing and last weekend. Also are you doing yhe ukbff finals?

Never done WNBF. Will have to forfeit UKBFF invite as am doing both UKDFBA and NPA ProAm, either of which will mean can't do UKBFF. If you compete in a different federation, these are the rules. Had this not been the case, would have definitely done it...but not to be.

Merv, are you on Facebook? If so, do "Friend" me and a lot of the pictures and the like are already there.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 20, 2013, 03:06:02 PM
Hiya Mark

I am using Liquid Sun Rays this year too but evidently am still struggling with my tanning as have had some negative feedback. Would you mind letting us know how you use this tan? ie how many coats, whether you apply and rinse or just apply the layers, do you use the liquid and/or the mousse?

Thanks!

Hey Nic,

I put on two coats on Saturday (around 5pm and 7pm), showered around 8pm then put two further coats (8pm and 10pm 'ish). I slept like this and showered first thing in the morning. Backstage just used the Sunrayz glaze.

Did plenty of exfoliating in the days leading up, mainly using salt scrub and exfoliating glove. The four coats was maybe overkill and when I practiced with two coats, did look very similar...but erred on side of caution. Seemed to look good on me. Also comparison was to Jan Tana spray tan which many had used and I was definitely darker. I'll be doing this at UKDFBA and will see how it goes when next to Dream tan and then decide for other shows.

As it stands now, really like it and takes away much of the backstage tan stress IMO.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Nic on September 20, 2013, 03:30:39 PM
Brill - thank you for the info :D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on September 21, 2013, 02:58:41 PM
So. How did the beat you? You look like the winner to me. Also what advice would you give too a beginner? Thank you for your time Mark. What would be your ultimate pro am line up.?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on September 21, 2013, 03:05:26 PM
Mine is you. Richard gozdecki. Andrew Palmer. John Harris. Mike Hannah.Andrew merrifeild. Mat alewell. Vince mawayee. I will add if I think of any more these can be names of past and present


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Nic on September 22, 2013, 05:37:05 PM
Mark - sorry for yet more tanning Qs -

did you use the liquid, mousse or both?
when you say you showered, did you just jump under the water and rinse? Or scrub/soap?

Thanks!

(the second question comes from my Mum - self appointed Chief Tanner 2013 - who told me to "ask that man what he means when he said he showered..." LOL )


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Monbeef on September 22, 2013, 07:20:15 PM
Lol, love that Nic. Such a mum way of asking.

Well done, Mark that's an awesome result. You looked to push him hard too. Condition and tan was better and mass was close. He had that grainy UKBFF look though a d a good shape. 3rd place was good too and you smashed him!

What class was it mate? 70 or 80kg?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2013, 07:21:14 PM
Mark - sorry for yet more tanning Qs -

did you use the liquid, mousse or both?
when you say you showered, did you just jump under the water and rinse? Or scrub/soap?

Thanks!

(the second question comes from my Mum - self appointed Chief Tanner 2013 - who told me to "ask that man what he means when he said he showered..." LOL )

No worries,
- liquid
- assume you mean the shower after applying the tan. Just jumped in and rinsed 'til the water ran clear ish.

Did do a practice run a couple of weeks before getting onstage to make sure this approach worked for me too.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2013, 07:22:06 PM
Lol, love that Nic. Such a mum way of asking.

Well done, Mark that's an awesome result. You looked to push him hard too. Condition and tan was better and mass was close. He had that grainy UKBFF look though a d a good shape. 3rd place was good too and you smashed him!

What class was it mate? 70 or 80kg?

Cheers, mate. Was under 80kg.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2013, 07:24:20 PM
So. How did the beat you? You look like the winner to me. Also what advice would you give too a beginner? Thank you for your time Mark. What would be your ultimate pro am line up.?

Judging can always go any way and what you see in pix not always what you see on the stage. In the metal, could have perhaps gone wither way. Always hard to win as a newbie to a fed against folk with an established presence, when it's close. No complaints at all about the judging or the organisation. Immensely slick and fair to get through 150 athletes in the day. Everyone weighed in very professionally and back stage very very well run.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Jon on September 22, 2013, 07:25:28 PM
Thanks for posting the pics, holding your own very well there Mark and as already has been said pushing the winner very hard for 1st. You certainly looked to have the edge on condition.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2013, 07:28:50 PM
Mine is you. Richard gozdecki. Andrew Palmer. John Harris. Mike Hannah.Andrew merrifeild. Mat alewell. Vince mawayee. I will add if I think of any more these can be names of past and present

If we are talking just UK based athletes, which looks like you are from your example, mine would be as follows (although likely to need to edit this as I always forget people!) And I'm talking about each in their prime...

Rich Gozdecki, Rob Hope, Jon Harris, Brandon Greenwood, Nigel Davies, Rob Feesey, Ralph Searing, Lee Williams, Andrew Merrifeld, Matty Alwell

I'm sure more will come to me! Diet/Old age perhaps to blame!! If I could get in that line up, that would be 11 athletes...meaning clealry five of us outside the top 6!!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on September 22, 2013, 07:32:13 PM
Thanks for posting the pics, holding your own very well there Mark and as already has been said pushing the winner very hard for 1st. You certainly looked to have the edge on condition.

To be honest, the condition card was mine without doubt, as was posing. The winner weighed in about 2kg more and you can see is an inch or two shorter. Had a more "UKBFF look", if you know what I mean. Different judges, different day, might have gone the other way. But I had a great time, there was no pressure at all and I tried a few things slightly differently.

Have had a sports massage today (nearly 3 hours!!  :o ) and the this added to the week gone by and the show itself have really hardened me up a noticeable fraction. Bring on the UKDFBA show.  :)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: daddy1 on September 22, 2013, 08:00:22 PM
Good luck with that show mate. Hope to be attending myself.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Nic on September 22, 2013, 08:38:42 PM
Mark - sorry for yet more tanning Qs -

did you use the liquid, mousse or both?
when you say you showered, did you just jump under the water and rinse? Or scrub/soap?

Thanks!

(the second question comes from my Mum - self appointed Chief Tanner 2013 - who told me to "ask that man what he means when he said he showered..." LOL )

No worries,
- liquid
- assume you mean the shower after applying the tan. Just jumped in and rinsed 'til the water ran clear ish.

Did do a practice run a couple of weeks before getting onstage to make sure this approach worked for me too.


Thanks. I guess I'm calling BNBF Finals my practice run - the reason Mum was so keen on your showering protocol (!) is that she thinks I was a "beautiful colour" on the drive home from BNBF - which was after several showers and scrubs.

Cheers!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on October 02, 2013, 01:08:49 PM
Mark,
On your return we’d all like to read a full report on earning your Pro Card  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on October 02, 2013, 11:09:14 PM
Hey Keith, if it's ok, think I will wait until the end of the season then spend some time writing something a bit more thorough covering my antics this year. I'm competing through to November, so plenty to write I suspect.

So watch this space.  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: K_Dogs on October 03, 2013, 11:37:21 AM
Looking forward to that, good luck with the rest of the shows.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 06, 2013, 10:25:59 AM
Just a quick one....still plan on writing something thorough on my return from the WNBF Worlds (didn't know I would be able to say that at the start of the year....but was an aim!)

Do post anything here which you would like me to include in that article.  8)

Wanted to go on record here to GIVE A HUGE THANK YOU to pretty much the whole bodybuilding community! The level of support that I (and Heather....#powercouple! Love it) have received this year had been truly humbling and very much appreciated.

In previous years, I have seen a lot of negativity towards many of the champions and too much angst between Feds. This year, this has NOT been the case from where I have been standing. It is refreshing! I have seen real support, not just for me, but for others. Positive comments and feedback to those who have placed first, and last. A united attitude on some level, amongst the athletes at least, across Feds where everyone is rooting for each other...especially on the international stage.

Yes, in an ideal world, there would be one fed in the UK and only one international fed. IMO. Being the best in any year would be undisputed. That aside, when you compete abroad, you are part of a team competing in an individual sport. But importantly representing your nation to the world on a huge stage. It is a big deal, something to aspire to for many, definitely something to be proud of, and an achievement.

But rambling, the positive vibes have certainly been such a welcome change. I was starting to get frustrated with it and saddened. Not so right now!

WNBF Pro Worlds here I come...will be in the light weight class, right at the top. "Tell 'em I'm coming, and I'm bringing hell with me!"


Title: Re: Mark Oakes, UIBBN World Champion
Post by: MJP on November 11, 2013, 08:36:54 AM
Well done Nat Oak, great end to your competitive season!  8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on November 11, 2013, 09:11:54 AM
 ;D That first place sits well around your neck  ;D

If you are going to pen somthing - I wonder what your first emotion was when the call your name?  And then when that World Champ tag sinks in - how did you reflect on a fantastic year?  And is this the end of The Might Oak on stage or have you set further goals?  ;D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Jon on November 11, 2013, 01:02:03 PM
Huge congrats Mark!

Great year for you, gotta be your best year in the sport?

Looking forward to hearing all about it.  8)

Also, echo what Steve said, is the Natural Oak finally going to be felled?  ;D


Title: Re: Mark Oakes, WNBF Pro World Champion
Post by: Natural Oak on November 11, 2013, 02:16:44 PM
Hi Guys,
Thank you. The congrats are very much appreciated.   8)

T answer the short questions. Yes...without doubt my BEST season EVER in the sport...bar none! The WNBF pro World is undoubtedly the pinnacle.

As to Steve and Jon questions of what next and how I feel....cos trust me, I'm still MASSIVELY buzzing! I will be writing something. Probably one very factual "this is what I did and when, diet, train type" thing, to answer the questions which still get asked. And a a second piece about the journey this year.

I'm in Boston this week, work starts tomorrow for me here. S plan to get this done in the week or so when I return, whilst still fresh and relevant. Assuming Jon is then OK with this, will ask him if these can be hosted here??

So for today....breakfast here in the hotel, visit to Golds to train , and court side Basketball at the Celtics tonight!

Other thing? I really need to work out how to change the title of this thread now!!  :D


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on November 12, 2013, 09:17:48 AM
:-) I have another interesting piece that would be great to get your musing on?  I have photos of us both on stage as Heavyweights - Ok that is going back a few years,, roll onto 2013 Bantamweight WNBF Pro World Champ - how did you cope with going from a big geezer to a smaller big geezer and shredded to conquer the world - and what weight sits most comfortably?  Could we all do such an amazing feat if we dieted down?  Can't see myself as a Middleweight mind!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Toby on November 12, 2013, 09:36:02 AM
I came here to ask about weight but Steve beat me to it.

I was going to ask about this as you were a beefy tight middle (NPA) in 2011, hugely impressive already then but then you came in 3kg lighter at the WNBF than I believe you did the 2011 INBF and presented a slightly different physique. Little less pure beef mass but still retaining a lot of the mass with slightly sharper lines.

I checked, the weight in 2011 was 76.8 (INBF) and it was considerably less this year.

Was this a deliberate physique alteration and something you felt you needed to do to move on to the next level and fulfil the ambitions of pro world champ?


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 18, 2013, 09:39:16 PM
Hi All,

Hoping to put pen to paper this weekend, but in the meantime, here is some backstage footage of pumping up in Boston...

http://www.youtube.com/watch?v=Mi9U1AUdd2I&feature=c4-overview&list=UUsn-uymv6VCbibUCiozojqw&hd=1

 8)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: merve on November 20, 2013, 09:54:02 AM
Change your name to the natural freak  :) ! Fair play to you Mark an absolute beast and an iron warrior


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Toby on November 20, 2013, 11:10:20 PM
That backstage footage is stunning. What tan is it Mark? Looks Dreamtan colour but it looks to be set on your body and not instant tan


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 20, 2013, 11:58:59 PM
That backstage footage is stunning. What tan is it Mark? Looks Dreamtan colour but it looks to be set on your body and not instant tan

I could tell you...but I'd have to kill you!  ;D


Nah...it is one coat of Liquid Sunrayz first applied Thursday night, showered off Friday morning. One coat of Dream tan applied Friday night and slept in. (Sleep inside a duvet cover...cheap n cheerful from ASDA). Then all that was needed was touch up with Dream Tan backstage. And backstage really was light/touch up. Remember the show itself was Saturday. Did the same for the Britain but all a day later as a Sunday show.

Seems that this approach required much less dream tan. In the morning after sleeping in it, it was really stuck on. I've always felt that dream tan is too thick and hides condition, this didn't seem the case with this approach.

Blimps...everyone is planning ahead this year! I still haven't managed to get all the LSR off from this year!  ;)


Title: Re: Mark Oakes, UIBBN World Champion
Post by: SteHowie on November 22, 2013, 09:14:48 AM
Amazing how long LSR lasts!  Stil bits hanging on now.  One Mum at school this week - oh are you OK?  You look very Pale, hmmm last of LSR come off then!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 22, 2013, 10:02:56 AM
 ;D Maybe we should wash more often??!!  :D

Did use their Tan Off jelly stuff this year...pretty good too.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on November 25, 2013, 08:00:41 AM
This is the onstage footage. Pretty long! Shows how hard we had to work onstage, especially since not every minute is filmed! We were onstage for around 25 minutes. Routine and presentation at the end,

http://www.youtube.com/watch?v=4mKEBV9RCm4&feature=share&list=UUsn-uymv6VCbibUCiozojqw


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Toby on November 25, 2013, 10:41:08 AM
Tan worked great and really helped compliment the dry physique. As you say the DT can take away the fine detail which you work so hard for.


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on February 10, 2015, 07:52:38 AM
Hi Mark your heavy lowish rep style training do you time your rest periods between your two work sets if so how long would you usually take and is this a variable that remains constant whether pre contest or off season ? Thanks alot Adam


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 10, 2015, 08:41:10 PM
Hi Mark your heavy lowish rep style training do you time your rest periods between your two work sets if so how long would you usually take and is this a variable that remains constant whether pre contest or off season ? Thanks alot Adam

Hey Adam, good to hear from you.

I don't time rest periods at all. I allow myself as long as it takes to recover between sets so that each set can be attacked with 100% focus. If I'm with a partner, this is usually not much more than for them to complete their set. Training alone, this does vary a bit from session to session also, usually as a result of energy levels that may fluctuate as a result of a busy day at work (or with a newborn baby...perhaps less than ideal sleep! 👍😀)

This pattern is the same precontest. My gut feel is that recovery is a little quicker precontest as my aerobic fitness is definitely better from the cardio. Still never time it though.

Good to hear you're having a crack at the heavy iron!


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Adam on February 11, 2015, 04:31:03 PM
Thanks for the reply Mark.  Good to know your human to and energy levels fluctuate depending on work and life etc. 

All the best with your newborn


Title: Re: Mark Oakes, UIBBN World Champion
Post by: Natural Oak on February 11, 2015, 04:45:58 PM
Thanks for the reply Mark.  Good to know your human to and energy levels fluctuate depending on work and life etc. 

All the best with your newborn

Cheers, mate! Nothing that preworkout and coffee can't cure...that and loud ipod music!!