{"product_id":"james-llewellin-1-step-ahead","title":"James Llewellin - 1 Step Ahead","description":"\u003cp\u003e\n\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0998\/8646\/5333\/files\/A-1347DVDLG.jpg?v=1777955788\"\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003eJames Llewellin - 1 Step Ahead\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eBreaking the mould of conventional training DVDs, James Llewellin and Creative Ecco have come together to produce 1 Step Ahead - a raw, emotional and inspirational journey to the 2008 UK championships held on the 19th October in Nottingham, England.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eAt stake is not only pride but a national title and the coveted IFBB Professional status that the 'overall champion' brings with it. It documents James Llewellin's thorough and exacting preparations under the guidance of  IFBB Pro and nutritional guru Neil Hill. Experience with James the last 8 weeks of contest prep on the run up to the UK Championships. The DVD finishes as he guest poses as a Pro at the Hercules show on October 26.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eIn 1 Step Ahead, James Llewellin speaks out and shows the man behind the physique as well as detailing exactly what it takes to become a champion bodybuilder, both emotionally and physically. His relaxed, humorous yet focused approach will motivate, inspire and captivate. James is famous for his outstanding arms, and in my opinion, is the Welsh \"Lee Priest!\" See photo below of his arms when relaxed! James tells his story throughout the DVD in a most pleasant and intimate way.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eThere is no doubt that James Llewellin's 1 Step Ahead will keep you coming back for more, time and time again.\u003cbr\u003e\n\u003cbr\u003e\n\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0998\/8646\/5333\/files\/Llewellin.jpg?v=1777955793\" style=\"border-bottom: 0px solid; border-left: 0px solid; float: left; margin-left: 10px; border-top: 0px solid; margin-right: 10px; border-right: 0px solid\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cspan style=\"font-size:16px;\"\u003eThis great DVD also contains sections on nutrition, supplementation, basic training, posing, guest posing appearances, interviews, cardio, video diaries and more.\u003cbr\u003e\n\u003cbr\u003e\r\n\tIf you want a down to earth insight into the day to day lifestyle and mindset of a competing bodybuilder, this is the DVD you have been waiting for.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eFor those of you who do not yet know JAMES LLEWELLIN, here is some background info on him, in his own words, from his web site with permission:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cem\u003e\u003cstrong\u003e\"I'll give you all a little bit of background first.\u003c\/strong\u003e\u003c\/em\u003e\u003cbr\u003e\n\u003cbr\u003e\r\n\tI first started competing in 2003 and since then I have competed around 16 times. I started seriously training around 8 years ago. I stepped it up a couple of years later when a training partner of mine said that I had shit genetics and that I would never make a bodybuilder. So from that day I decided I would compete and after around 9 months I decided to enter my first show which out of 13 competitors, I won.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eLater that year I was invited to compete in the NABBA UK First Timers finals which I also won.\u003cbr\u003e\r\n\tA week after that victory I entered my first IFBB show (UKBFF) and won the Intermediate category which gave me an invite to the UKBFF British Finals in 2004.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eAbout half way through 2004 I decided that I would enter another qualifier so I could compete in the Men's Middleweight category and not the Intermediate Class. I won the qualifier then went on to take 3rd in the Men's Middleweight class at the British Championships - I was totally stoked!!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eIn 2005 I came back again after qualifying late in 2004, again as a Middleweight. This I won again, and it enabled me to compete in the 2005 British Finals. I won the Middleweight British title this year but missed out on the overall title.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eIn 2006 I took a little time away from the IFBB and competed with WABBA where I won the British Title and the Overall and came 5th in the World Championships in the Short Class.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eIn 2007 I decided I wanted to come back into the IFBB, so I had to re-qualify to compete at the finals. I again won my qualifier, this time as a Light heavyweight and then came runner up to Flex Lewis in the Light heavyweight category at the British Finals.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eIn 2008 I teamed up with Flex's mentor, Neil Hill. He took me back down to being a Middleweight again and I won the Middleweight title once again.\u003cbr\u003e\r\n\tHowever this time I took the Overall British Champion title and with it the single pro card that the UK give out each year!\u003cbr\u003e\n\u003cbr\u003e\n\u003cbr\u003e\n\u003cem\u003e\u003cstrong\u003eThat now brings us up to date.\u003c\/strong\u003e\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eAfter 5 years of competing and doing numerous guest spots I decided that I would take 2009 out of the competitive arena and spend time growing my PT and Nutritionist business. As a result I am training and looking after around 12 athletes this year, so it’s keeping me very busy. My pro career will kick off next year, 2010, when I hit the 202 class and I can't bloody wait.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eI am 5'4\" and sitting at around 200lbs at the moment. I have competed as heavy as 196lbs and as light as 175lbs last year. For my first pro show I will be around 7-10lbs heavier but with the conditioning that helped me win the overall last year.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cem\u003e\u003cstrong\u003eSo that’s pretty much it.\u003c\/strong\u003e\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003eNUTRITION\u003c\/strong\u003e\u003cbr\u003e\r\n\tMy diet is generally 7 meals daily which includes my PWO shake, so 6 solid meals daily.\u003cbr\u003e\r\n\tThe first phase was really to get me eating a lot of food regularly to get my metabolism running. I like my food and have no problem eating, but Neil actually made me eat more! I kept saying 'I don’t feel like I am dieting' and he always said 'make the most of it, it wont last!!!'\u003cbr\u003e\r\n\tHe was right, by 3-4 weeks out I was doing 2 hours of cardio daily and eating very few carbs. I used to fantasize about my cheat meal as soon as the last one was eaten!!\u003cbr\u003e\r\n\tThe diet was very balanced and included fruit, veg, various protein and carb sources including whole-wheat bread, steak, oily fish, oats, sweet potato etc.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMy training has always been basic. Off season I train each body part every 10 days but pre contest I train with a more conventional 7 day split.\u003cbr\u003e\r\n\tI like to train hard and heavy and for only around 40-50 mins. I go to failure on 1 set only as a general rule, and do anywhere between 6 and 12 sets per body part, and generally 8-15 reps (more for legs though).\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eNeil works solely on weight loss. He gave me a target each week and I knew with my protein high that the weight I was losing was mainly fat. I had to come in around 14lbs lighter than in 2007 so I did lose a little muscle too. He believes in depleting the body right down, then heavily loading for the last 3-4 days prior to a show. Man, I was sick of carbs after the load, I just wanted a steak and salad!!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eI spent this weekend with him and yet again he ruined me in the gym. He is a wonderful family man and Neil his wife and children came over to us for a meal, and then the next night he cooked for me and my wife; a nice traditional roast chicken with rhubarb crumble for pudding!!! He likes his off season!! LOL!!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003eDIET TO GAIN SIZE\u003c\/strong\u003e\u003cbr\u003e\r\n\tHere is a plan that I would advocate to anyone wanting to pack on some size. It may be too carb heavy for some of you, but for me it works a treat.\u003cbr\u003e\r\n\tIf you like your food, then you'll like this one!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e5.30am Rise\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e6.30am CARDIO (20 mins)\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 1 (8am) 100g oats, 70g whey protein, 50g granola, 20g raisins, 20g cashew nuts, 250ml semi skimmed milk, apple.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e9.30am TRAIN\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 2 (10am-11am) 5 whole eggs, 3 pieces of whole wheat bread SWAPPED FOR 55g Whey Isolate, 60g WMS on training days.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 3 (1pm) 200g chicken, 70g basmati rice, veg, pineapple 10g olive oil.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 4 (3pm) 240g salmon, 300g sweet potato, veg, pineapple.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 5 (5pm) 70g of MP Total protein, 400ml semi skimmed milk, 50g oats. (Blended) plus banana OR 5 whole eggs, 3 pieces of whole wheat bread, pineapple.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 6 (7pm) 250g steak, 300g potatoes, vegetables, yoghurt with 1 scoop of whey Protein, pineapple.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 7 (10pm) 100g oats, 70g Whey Protein, 50g granola, 20g cashew nuts, 250ml semi skimmed milk. (same as breakfast)\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e10.30-11.00pm Retire\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eMeal 8 (2am) 50g oats, 40g Whey Protein, 200ml semi skimmed milk, tablespoon of peanut butter.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eI drink freely during the day and never have a fixed amount that I set myself to drink. It would never be less than 4 litres daily and would be water or sugar free squash.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eThis year I have been a lot more instinctive about my diet and if I am hungry, I will eat more and vice versa. However, I will always make sure I get my protein requirements in each meal even if the carbs are reduced or increased.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eI am a big believer in variety and eat whole foods where possible. In the off season you will use a few more whey and MRP supplements just to get the required food input, but pre contest its all solid except PWO.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003eI use multi vit\/minerals as well as a super B complex plus a pre workout creatine\/NOX formula. Apart from that I use very few supplements in the off season as my diet has pretty much everything in it I need.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cbr\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003e\u003cem\u003eHope this helps.  James Llewellin\"\u003c\/em\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003ciframe allowfullscreen=\"\" frameborder=\"0\" height=\"225\" src=\"https:\/\/www.youtube.com\/embed\/W005E84EdDc?rel=0\" width=\"400\"\u003e\u003c\/iframe\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003cb\u003e\u003cfont face=\"Arial\"\u003eRunning Time: 120 mins\u003c\/font\u003e\u003c\/b\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cfont face=\"arial,helvetica,sans-serif\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e* (Region Free\u003c\/span\u003e)\u003c\/span\u003e\u003cbr\u003e\r\n\t* THIS DVD WILL PLAY ON ANY DUAL SYSTEM NTSC \/ PAL DVD PLAYER AND TV. Or any PC DVD.\u003c\/font\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003cscript\u003efunction fbs_click() {u=location.href;t=document.title;window.open('http:\/\/www.facebook.com\/sharer.php?u='+encodeURIComponent(u)+'\u0026t='+encodeURIComponent(t),'sharer','toolbar=0,status=0,width=626,height=436');return false;}\u003c\/script\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003cstrong\u003e\u003cspan style=\"font-size: medium\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cfont face=\"arial,helvetica,sans-serif\"\u003e\u003cfont size=\"4\"\u003e\n\u003cstyle type=\"text\/css\"\u003e\nhtml .fb_share_link { height:16px; background:url('http:\/\/static.ak.fbcdn.net\/images\/share\/facebook_share_icon.gif?0:26981') no-repeat top left;; padding-left:20px; padding-right:0; padding-top:2px; padding-bottom:0 }\t\u003c\/style\u003e\n\u003c\/font\u003e\u003c\/font\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cspan class=\"bold-title\"\u003e\u003cfont face=\"arial,helvetica,sans-serif\"\u003e\u003ca class=\"fb_share_link\" href=\"http:\/\/www.facebook.com\/share.php?u=\u0026lt;http:\/\/www.primecutsbodybuildingdvds.com\u0026gt;\" onclick=\"return fbs_click()\" target=\"_blank\"\u003eShare on Facebook\u003c\/a\u003e\u003cbr\u003e\n\u003cbr\u003e\n\u003ciframe allowtransparency=\"\" frameborder=\"0\" height=\"15\" marginheight=\"0\" marginwidth=\"0\" name=\"google_ads_frame\" scrolling=\"no\" src=\"\/\/pagead2.googlesyndication.com\/pagead\/ads?client=ca-pub-9031367827731127\u0026amp;dt=1201631912265\u0026amp;lmt=1201631912\u0026amp;prev_slotnames=9831777673\u0026amp;output=html\u0026amp;slotname=4869418857\u0026amp;correlator=1201631911265\u0026amp;url=http%3A%2F%2Fwww.primecutsbodybuildingdvds.com%2Findex.php%3Fmain_page%3Dproduct_info%26cPath%3D66%26products_id%3D228\u0026amp;ref=http%3A%2F%2Fwww.primecutsbodybuildingdvds.com%2Findex.php%3Fmain_page%3Dadvanced_search_result%26search_in_description%3D1%26keyword%3Dmore%2Bmen%2Bwith%2Battitude\u0026amp;cc=100\u0026amp;ga_vid=1461983001.1201631912\u0026amp;ga_sid=1201631912\u0026amp;ga_hid=1120951121\u0026amp;flash=9\u0026amp;u_h=800\u0026amp;u_w=1280\u0026amp;u_ah=770\u0026amp;u_aw=1280\u0026amp;u_cd=16\u0026amp;u_tz=630\u0026amp;u_his=4\u0026amp;u_java=true\" width=\"468\"\u003e\u003c\/iframe\u003e\u003cbr\u003e\r\n\t.\u003cscript language=\"JavaScript\" src=\"http:\/\/vhost.oddcast.com\/vhost_embed_functions.php?acc=197337\u0026amp;js=1\" type=\"text\/javascript\"\u003e\u003c\/script\u003e\u003cscript language=\"JavaScript\" type=\"text\/javascript\"\u003eAC_VHost_Embed_197337(300, 400, '', 1, 1, 1201232, 0, 1, 0, 'a94a8f65619d57a00a22cf3b70138741', 8);\u003c\/script\u003e\u003c\/font\u003e\u003c\/span\u003e\u003c\/span\u003e\u003c\/span\u003e\u003cbr\u003e\n\u003cbr\u003e\r\n\t \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\n\u003cspan style=\"font-size:16px;\"\u003e\u003cstrong\u003e \u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cbr\u003e","brand":"Prime Cuts Bodybuilding","offers":[{"title":"Default Title","offer_id":52821623537973,"sku":"PCB-1347DVD","price":34.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0998\/8646\/5333\/files\/A-1347DVDLG_1c69d00b-854c-4daa-927d-717ca1ca6f4e.jpg?v=1777955802","url":"https:\/\/primecutsbodybuilding.com\/products\/james-llewellin-1-step-ahead","provider":"Prime Cuts Bodybuilding","version":"1.0","type":"link"}