MF: How hard did you have to work to win the 2014 WBFF Pro Fitness Model World Champion title?
SS: After I won the WBFF title in 2012, becoming the first British man to win it, I was determined to be the first person to ever win it twice. But things didn’t go to plan in 2013 and it was a wake-up call. So I worked harder than I ever have to get in the best shape of my life. But what was different was I trained with the mindset to compete against just myself. That gave me the freedom to relax into the show – I knew I was in my best shape so I’d already achieved what I wanted. The result and title was simply the icing on the cake.
MF: What’s the hardest aspect of your training?
SS: Staying injury-free. That’s why this year I’m also going to focus on improving my mobility and flexibility, as well as increasing my strength base for all the major lifts. It should make me a better athlete and keep me off the physio table. For every hour I dedicate to training, at least 20 minutes will be on mobility, flexibility and prehab.
MF: How have OPTIMUM NUTRITION’s products supported your training?
SS: Solid foundations are built from your training, diet and recovery. If you get those right then sports nutrition can give you the edge and take you to the next level. My nutrition plan always includes high-quality protein supplements, such as OPTIMUM NUTRITION’s Gold Standard 100% Whey and Gold Standard 100% Casein. The shakes are a convenient and delicious solution to help me hit my daily protein quotas and recover quickly. I also take a quality multivitamin such as Opti-Men that allows my body to function efficiently, especially when I’m on a fairly restrictive diet before a competition. Fish oils and BCAAs help reduce inflammation and speed up recovery so I can train harder, for longer and know all the effort I’m putting in at the gym will be backed up by my nutrition.
MF: What are your ambitions for 2015?
SS: I’m always looking to improve. I want to better last year, both with my training and diet, but I want to be more consistent. I’ll still focus my training around key events with preparation phases of ten to 12 weeks. But the aim is to be in shape, or very close to it, for most of the year. I always love to train hard, so that won’t change, but I want to include more varied training including cardio and functional exercises. There won’t be huge changes in how I eat or train, just subtle tweaks. First, however, I’m allowing myself a well earned rest during the competition off-season.
A perfect protein day
Shaun Stafford’s optimum 24-hour protein stack
7am – Alarm goes off. I get up and take a scoop of OPTIMUM NUTRITION Gold Standard 100% Whey Toffee Caramel Fudge with a shot of espresso and half a cup of boiling water – it’s like a high-protein hot mocha. Then my first workout: walking my dog.
7.45am – After a nutritious breakfast I jump on my bike to work. A 30-minute dog walk and 5km cycle pretty much completes my cardio for the day.
9.30am – My second breakfast, before working with a few clients at City Athletic.
12pm – Lunch is my pre-workout meal: a mix of proteins, carbs and fats.
1pm – While working with more clients, I sip on some OPTIMUM NUTRITION Essential Amino Energy, topped up with BCAAs and Glycomaize. This helps gets my body primed for my workout.
3pm – Time for my weights session. Between sets I enjoy the rest of my Amino Energy, BCAAs and Glycomaize drink.
4.30pm – After my workout I refuel with OPTIMUM NUTRITION Platinum HydroWhey with added Glycomaize to replenish my muscles with proteins and carbs to aid growth and speed up recovery.
7pm – I finish work and get back on my bike for the 5km ride home – but this time it’s uphill, which can be a bit of a struggle after leg day.
9.30pm – I have my final full meal of the day and try to log off from my computer and finish my work so before bed I can settle down for some R&R with my wife and pup. All the while, I’m sipping on an OPTIMUM NUTRITION Gold Standard 100% Casein shake to keep my muscles recovering and rebuilding while I sleep.
