CLEC CLOVIS
Sponsored by leading sports supplement company LA Muscle, bodybuilder Cec Clovis won 1st place in the under 90kg at the UKBFF North West Qualifier in Warrington that took place in May 2009.   Cec has been weight training since the age of 18 years old. He began competing in 2006 and in the same year he achieved 1st place at the 2006 NABBA North West Qualifier and was a runner up at the 2006 WFF / NABBA Universe in Austria and at Pendle Valley International 2006.   In an interview after his recent win, Cec says, "It was a long day but a great day. All competitors were very friendly back stage and there were some excellent physiques on show. I am very pleased with the win and I'm now getting ready to compete at the UKBFF British Finals taking place in Nottingham this October."   Here's more info on the diet and training routine that Cec follows:   -DIET & NUTRITION- In a typical day, Cec eats the following- Glutamine, Vitamin C, Flax seed oil and 2-3 litres of water   Off-season diet   BREAKFAST: 40g Protein shake, 3 Weetabix or Bran Flakes (Skimmed milk) MORNING MEAL: 6 eggs 2 yolks omelette, wholemeal toast and beans or tomatoes. PRE TRAINING: 25g Protein shake, apple or other fruit. POST TRAINING: 40g Protein shake, banana LUNCH: Chicken or Tuna salad on wholemeal bread & a yogurt. SNACK: Chicken, fish or steak, sweet potato or rice EVENING MEAL: Whatever I want. PROTEIN SHAKE BEFORE BED   Pre-comp diet   Is pretty much the same as off-season, I drop the night shake and the bread and switch to Porridge with water for breakfast.     -WEEKLY WEIGHT TRAINING ROUTINE-   • Always warm up with stretches and 10 minutes of Cardio • For pre- comp training more cardio is introduced 10 weeks prior to a competition and my training is increased to 5 times per week.   Monday-Legs (Quads & Hamstrings combined)   • Leg Extension - 4 x 15 reps (warm up) • Leg Curls - 4 x 15 reps (warm up) • Barbell Squats - 4 x 10-12 reps (1st set warm ups) • Dumbbell Lunges or Leg Press – 3 x 10-12 reps (alternate weeks) • Hack Squats- 3 x 15 reps • Straight Leg Deadlifts – 3 x 10 reps • Calf Raises – 6 x 15 reps   Tuesday- Chest, Biceps & Abs   • Seated Fly Machine – 4 x 12 reps (warm up) • Smith Machine Incline Press – 4x 12 reps • Dumbbell Press – 3 x 12 reps • Cable Crossover or Incline Press Machine - 3 x 12 reps • Dumbbell Alternate Arm Curl or Standing Barbell Curl – 3 x 12 reps • Machine Alternate Preacher Curl – 3 x12 reps • Alternate Concentration Curl - 3 x 12 reps • Roman Chairs - 5 x 15 reps • Dumbbell Side Bends - 3 x 15 reps • Hyper Extensions - 3 x 15 reps   Thursday – Back & Triceps   • Rear Deltoid Machine or Reverse Cable Cross Over – 4x 12 reps (warm up) • T-Bar Rows - 4 x 12 reps (1st set warm ups) • Barbell Rows - 4 x 10 reps (1st set warm ups) • Dumbbell Single Arm Rows or Pull Overs - 3 x 10-12 reps (alternate weeks) • Machine Pulls Reverse Grip - 3x 15 reps • Pull Downs to chest or chin ups - 3 x 10 reps • Triceps Push Downs - 3 x 15 reps • Triceps Dips - 3 x 15 reps • Overhead Single Arm Extension - 3 x 15 reps     Friday –Deltoids & Abs   • Rear Fly Machine – 4 x 12 reps ( 1st set warm up) • Upright Rows- 4 x 12 reps • Dumbbell Shoulder Press or Smith Machine Shoulder Press – 3 x 12 reps • Side Lateral Raises – 3 x 12 reps • Dumbbell Shrugs – 3 x 12 reps • Roman Chair Leg Raises - 5 x 15 reps • Dumbbell Side Bends - 3 x 15 reps • Hyper Extensions - 3 x 15 reps   Find out more about Cec Clovis on www.lamuscle.com or watch exclusive footage of bodybuilding champions training by visiting www.lamuscle.tv – No.1 Online Channel for Health, Fitness & Lifestyle.   Readers can now enter referral code - LA51468747- at www.lamuscle.com and get an extra 12.5% off first orders online. This will set you up with your own code, allowing you to build up points when you recommend someone. Points mean products!   Terms & Conditions: (1) No code, no discount. (2) Offer ONLY available online, not over the phone.   -End-   For more information, copy or images please contact Marisa Sitney at the LA Muscle Press Office on Marisa@lamuscle.com or 020 8965 1177. You can also get more information regarding nutrition and supplements at www.lamuscle.com.