Leading sports nutrition brand BSN has just launched Endorush, a high quality energy and performance pre-workout product that will take your training to the next level. To celebrate, BSN has been on the hunt for a new ambassador to join its team of legendary athletes, which includes competitive bodybuilder Josh Maley, fitness model Diana Kelleher and MMA fighter Cian Cowley. The newest addition to the team has been found so stay tuned for the announcement.
Available in four mouthwatering flavours, Endorush is a high-quality transparent formula that uses the right number and combination of ingredients to deliver just the right pre-workout experience. Just one scoop contains a 6g patented blend of arginine and citrulline, 3g of creatine, 2.9g of beta-alanine and 200mg of caffeine.
It takes nothing to be like the rest; it takes everything to stand alone at the top. Here’s how BSN’s incredible athletes rise to the top to finish first.
Josh Maley
Photograph: Photoarts by Jay
What does a typical day’s training entail?
I train five times a week. Monday is push (chest, shoulders, triceps), and Tuesday is pull (back and biceps). Wednesday’s a rest day, Thursday is legs day – focusing on hamstrings and glutes – and then on Friday and Saturday I repeat the push and pull from the start of the week.
My sessions last between 90 and 105 minutes and they consist of isolation work, one or two heavy compound movements focusing on strength, and then volume and blood pump work to finish. The focus for me is on my upper body because I am fortunate to have strong legs.
As a bodybuilder it is important to critique my physique regularly, assess which areas I need to work on and then adjust my training accordingly.
Cardio varies depending on the time of year. At the height of my prep I will be doing one hour six days a week. In the off-season I try to keep my step count high but tend not to factor cardio in specifically.
What’s your daily diet?
The quantity of food I eat varies, depending if I am on prep or on my offseason. My food choices remain the same all year. First thing I’ll have eggs and a protein and greens shake with BSN Syntha-6 Edge Protein. A bit later I’ll have oats with added Syntha-6 Edge Protein Powder.
Before my workout it’s Endorush with an added 5g of BCAA DNA and 10g of Glutamine DNA. During the workout I top up with carb powder, Amino X and more BCAA DNA. Afterwards it’s a mix of carb powder, hydro whey and Glutamine DNA.
My next meal will be oats and white fish, then later I’ll have rice cakes and turkey. Then it’s tuna and salad is my last proper meal, but I make sure I have some more Syntha-6 Edge Protein (it actually tastes terrific!) and peanut butter before I go to bed
On days I don’t weight train I decrease my carbs, drop all the supplements around the workouts, and increase my fats slightly.
How do you ensure you get enough recovery time?
My training and diet is set up to maximise recovery. I ensure I get 6½ to seven hours’ sleep in the week, and I’ll get eight to nine at the weekends to help my recovery.
What achievement are you most proud of?
Winning the NABBA Mr Universe competition in 2017 in the Class One category.
What’s your next goal?
Next up for me is the NABBA Pro League. I aim to compete in the NABBA Pro Universe in 2018 and look forward to pitching myself against the top NABBA Pros and seeing how I compare.
What does Finish First mean to you?
Finish First means giving it your all. For me winning is not the focus. Progressing and becoming the best version of me is what is most important and is what I class as succeeding. Whatever your goal, commit to it 100%. Finish First means being proud of your achievements.
Diana Kelleher
What does a typical day’s training entail?
I like to train first thing in the morning. For me it’s the best way to start the day and it gets me set up for the day ahead. If I’m in prep for a competition, it’s two gym sessions a day – weights in the morning and a HIIT session in the evening.
What’s your daily diet?
I like to stick to what works best for me, small and often – I eat up to six times a day. Breakfast is always oats and eggs – can’t live without my oats! My next four meals usually are sweet potato, veggies and chicken or some lean steak mince, and before bed I like to have something sweet to satisfy any cravings. That’s usually Greek yogurt and some dark chocolate. I also always make sure I have a Syntha-6 protein shake, to help with my muscle recovery and strength, especially when I’m training twice a day.
How do you ensure you get enough recovery time?
I make sure to take two rest days a week, and I also make sure I get at least seven hours’ sleep a night. Too many people don’t understand the importance of sleep for recovery. I also have epsom salt baths and deep tissue massages regularly to help with any muscle soreness and to aid with muscle recovery.
What achievement are you most proud of?
In the space of two days in November 2016, I signed with Team BSN and placed second in the world at the WFF World Championship in the Bikini class. I will never forget it. It is my highest and most memorable achievement to date.
What’s your next goal?
Right now I’m taking some time off competing, I’ve been competing the last three years and I’ve done 13 shows in that space of time so as you can imagine my body needs a little break! I’ve my eyes set on WFF Irish nationals October 2018, and then qualify for the WFF World Championships and turn that silver from 2016 to gold – and earn my pro status.
What does Finish First mean to you?
Finish First isn’t just about winning a contest to me. Sure, all athletes like to achieve victories in their chosen sport. But to me, Finish First means so much more than that. It’s a way of thinking. It’s a lifestyle… For me, it means stepping up to the plate and leading by example. Setting the tone. Being a role model. And if I can inspire even one person to make a positive change to their life and to Finish First and accomplish a goal, then that’s a victory for me!
Cian Cowley
What does a typical day’s training entail?
In the mornings I do jiu jitsu and technique, then in evening I would be sparring or doing pad work. Not every day is the same – I add in cardio or strength and conditioning on different days.
What’s your daily diet?
The daily diet is simple enough really. I just stay away from processed food and sugar, and I eat only good-quality meat and veg. Eat well, train well!
How do you ensure you get enough recovery time?
Recovery time is very important with what I do – your body can take a real beating. So I always make sure I keep hours or days free for recovery. It’s better for your body than training every day. I also take R3build Edge from BSN to recover after an intense session.
What achievement are you most proud of?
I’ve loads of achievements I’m proud of so it’s hard to pick! But one would definitely be winning three fights and taking home a medal at the world amateur MMA championships in Las Vegas in 2016.
What’s your next goal?
It’s to get back to winning ways in MMA and keep going on my track to the UFC.
What does Finish First mean to you?
Finish First to me means I have to get the shots off before my opponent does. Also I believe in first-round finishes, so Finish First is a must in my life!
