John & Baz's British AST Challenge - Introduction.

Watch as John Berry coaches his training partner, Barry Snell, on how to pack on 6-8 weeks worth of lean muscle mass using only AST supplements and plenty of hardcore training! Season 2 of John & Baz's British Bodybuilding Show.


AST Challenge: Introduction

Welcome to the second season of John & Baz's British Bodybuilding Show (formerly known as "The Brit Show").

This season, watch John Berry and Barry Snell (a.k.a. "Baz") take on a series of supplement challenges, starting off with the AST line of supplements.

John Berry Barry Snell
+ Click Image To Enlarge.
Watch John And Barry Take The AST Challenge!

Briton John Berry will coach his amiable training partner, Barry Snell, on how to pack on as much lean muscle mass as possible in just 6-8 weeks using solely AST supplements and plenty of hardcore resistance weight training!

Over the next two months, John and Barry will provide feedback to us on how well the AST line of products work for him. Since they are neither endorsed by or paid by AST, their evaluation will be completely, 100% unbiased, honest, and impartial.

Also, look forward in the future to additional challenges from other supplement manufacturers. You asked for it, and now you've got it! Real product reviews from real people - and all available for free for you to watch!


Video Segment #1
Welcome & Baz's Biography

Click Play To Start The Video.
Or Pick Your Preference Below:

WMP Stream (34:01) - WMV (74.9 MB) - Video iPod (93.4 MB)

    Editor's Note: 1 stone = 14 lbs = 6.35 kg

    Editor's Note: A "Jacket Pot" is a baked potato.

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This 26-year-old natural bodybuilder will bring you week to week updates on his preparation to his first bodybuilding competition. Watch him train!
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Downloads For The Next Fortnight

John is handcrafting meal plans and a training routine especially for Barry. As mentioned in the video, John is providing printable versions of these for you to download every 2 weeks in easy-to-use Microsoft Office formats:

workout
Workout Plan
(Excel Document)
~20 KB
diet plan
Diet Plan #1
(Word Document)
~30 KB
diet plan
Diet Plan #2
(Word Document)
~30 KB
diet plan
Diet Plan #3
(Word Document)
~30 KB
diet plan
Diet Plan #4
(Word Document)
~30 KB


Baz's Beginning Stats

  • Weight: ~12½ stone (~179 lbs/81.2 kg)
  • Waist: 34"
  • Height: 5'10"
  • Arms: 14.5"
  • Legs: 25"


Training & Nutrition Schedule Overview

Training:

  • Monday = Push Workout
  • Tuesday = Pull Workout
  • Thursday = Push Workout
  • Saturday = Pull Workout

Nutrition:

  • Monday, Tuesday, Thursday = Meal Plan #1
  • Saturday = Low Calorie Day = Meal Plan #2
  • Sunday = High Calorie Day = Meal Plan #3
  • Wednesday, Friday = Meal Plan #4


John & Barry's Journal

Days 1-7:

    Baz:

      First day on the nutrition plan - feeling pretty nervous this morning as the amount of supplement pills I have to pop is amazing (about 13 different ones on a training day which this is). Ok, first of all, the prep work for my daily diet is huge to what I'm used to, but here goes I've got up earlier than usual just to give me some extra time and boy did I need to, 6 shakes and John's bringing more to training later, GREAT...!

      AST VP2 My VP2 is first thing and not bad, tastes OK, chocolate flavor. I shove everything into the bag for work, through out the day I managed to stick to the time table pretty well but by the time it came to training I was feeling pretty bloated and a bit sick and by the evening I couldn't face any food at all, not a good start but the amount of fluid I'd drank was crazy.

      The rest of the week I spent time trying to juggle the amounts of milk and water I drank during the day so that I could stick to the plan as much as possible, feeling a bit crappy really but my whole metabolism is being messed with and by Thursday, I was on the verge of giving up, as mentally it was getting to me.

      The training this week was a new plan to match the diet, It was either a push or pull routine depending on the day but the rest periods were very short and we ran a stopwatch to keep it strict, man it was fast no sooner had I done my set and John went straight in to do his then I was back in doing mine, lets face it its hard work spotting someone if you are doing it properly and then you back in doing a set yourself.

      Hard week mentally with totally new diet and training, it was good just to make it through.

    John's Comments:

      So, here we are into the first week of the AST challenge. I have a feeling that Baz will find this a struggle to start with, but then as he adjusts and his body adjusts to the whole plan we will see some very positive things start to happen.

      Baz has just completed his first week on the challenge and I have paid close attention to him and how he has responded to the diet! Keeping a close eye on his mood and mental state, at the start of the week he found the high intake of liquid very hard to adjust to, you have to remember this is the first time Baz, has had a structured diet where amounts are very important. If you see from the diet plan below he has a fairly structured plan!

Barry Snell Barry Snell
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Barry Snell: Such A Softie, Yet Still Hardcore!

      If he keeps mentally strong and gets through each day, he will be very well rewarded by his body, as the AST Sports Science supplements were putting in him are of a high standard!! Let's look at Barry's first week of exercise, as you can see by the Push & Pull workouts below, there pretty intense especially when you set a watch by the rest periods - try it!

      He performed just like I expected. The first session was a complete shock to the system, but as always Baz gave 101% which is all I ask! By the time the second workout came round he was ready to kick some gym a$$, he achieved personal best's on nearly all the exercises - AST, you must be doing something right! Like I always say, if a muscle gets stronger, it gets bigger!

      I won't go into detail on how I created the diet and training till we are a little further into the challenge.

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    The 1st Stage Of The Workout:

      Okay, guys - for the AST challenge I have created a 12 week program, I'm using exercises that I know Barry's body responds to very well, for the first 2 weeks we go though 2 push and pull workouts, twice a week! We will train to failure (till we cannot achieve another rep ourselves). I have extended the rest periods to 3 minutes allowing the body to recover full ATP stores (natural creatine levels - explosive energy). But trust me, it wont feel like 3 minutes!

    What Is ATP?
    Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

      This workout will include leg training twice a week to help elevate testosterone and hormone levels. Recent research shows training to failure promotes a huge release of internal hormones like GH and test! Plus Baz hates legs, so this should be fun!


AST Workout Challenge:
Mondays & Thursdays

Weeks 1-2 - Push Workout:

BodyPart Exercise Sets Reps
Quads Smith Squat 4 6-8 Reps
Quads Leg Press 4 6-8 Reps
Chest Incline Bench 4 6-8 Reps
Chest Dumbell Flat 4 6-8 Reps
Delts Dumbell Press 4 6-8 Reps
Delts Lat Raise 2 6-8 Reps
Delts Seated Front Raise 2 6-8 Reps
Triceps Close Grip Smith 3 6-8 Reps
Triceps Dips Or Pushdown 3 6-8 Reps
Calves Standing Calve Raise 4 6-8 Reps


AST Workout Challenge:
Tuesdays & Saturdays

Weeks 1-2 - Pull Workout:

BodyPart Exercise Sets Reps
Back/Hams Deadlifts 4 6-8 Reps
Back/Hams Romanian Deads 4 6-8 Reps
Back/Hams Lat Pulldowns 4 6-8 Reps
Back/Hams T-Bar Row 4 6-8 Reps
Biceps Barbell Curl 3 6-8 Reps
Biceps Incline Alt Curls 3 6-8 Reps
Abdominals Weighted Crunch 4 6-8 Reps


AST Diet Plan 1: Written & Designed
By John Berry For Barry Snell

Mondays, Tuesdays, & Thursdays: Training Days

Wake-Up: 6-7 a.m. Protein Carbs Fat Calories
2 X VP2 Whey 48 4 1 210
1 X 50G Complex Carb 0 47.5 0 190
Total: 48 51.5 1 400

Breakfast: 9-10 a.m. Protein Carbs Fat Calories
1 X Nytro-Pro 40 40 24 0.1 265
1 X Slice Of Bread 4.6 16 0.9 91
Total: 44.6 40 1 356

Lunch: 12-1 p.m. Protein Carbs Fat Calories
Jacket Pot 3 29 0 110
195 Grams Of Chicken 61 0 4.1 288
12.5 Grams Of Cheese 3.2 0 4.2 51.2
Total: 67.2 29 8.3 449.2

Snack #1: 2:45-3 p.m. Protein Carbs Fat Calories
1 X Nytro-Pro 40 40 24 0.1 265
Total: 40 24 0.1 265

Before Train: 4 p.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop of HSC & GL3 0 30 0 130
Total: 23 30 0 235

After Train: 6 p.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop of HSC & GL3 0 30 0 130
Total: 23 30 0 235

Snack #2: 7 p.m. Protein Carbs Fat Calories
1 X Muscle XGF 38 9 18 350
Total: 38 9 18 350

Dinner: 8:30-9:30 p.m. Protein Carbs Fat Calories
200grams Of Tuna/Chicken/Mince 55-70 0-10 4-10 288-350
100 Grams Of Rice/Pasta/J.Pot 6-8 70-90 2.6 316-350
Total: 61 70 6.6 604

Before Bed: ? p.m. Protein Carbs Fat Calories
2 X VP2 Whey 48 4 1 210
Total: 48 4 1 210

TOTALS Protein Carbs Fat Calories
Total Mean Plan Amounts: 392.8 287.5 36 3104.2
Calories From: 1571.2 1150 324  


AST Diet Plan 2: Written And Designed
By John Berry For Barry Snell

Saturdays: Low Calorie Training Day

Wake-Up: 6-7 a.m. Protein Carbs Fat Calories
1 X VP2 24 2 0 105
Total: 24 2 0 105

Before Train: 10 a.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop Of HSC & GL3 0 30 0 130
Total 23 30 0 235

After Train: 12 p.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop Of HSC & GL3 0 30 0 130
Total 23 30 0 235

Snack #1: 1 p.m. Protein Carbs Fat Calories
1 X Muscle XGF 38 9 18 350
Total 38 9 18 350

Lunch: 3 p.m. Protein Carbs Fat Calories
Jacket Pot 3 29 0 110
195 Grams Of Tuna (2 tins) 61 0 4.1 288
12.5 Grams Of Cheese 3.2 0 4.2 51.2
Total 67.2 29 8.3 449.2

Snack #2: 6 p.m. Protein Carbs Fat Calories
1 X VP2 Whey 24 2 0 105
Total 24 2 0 105

Dinner: 8 p.m. Protein Carbs Fat Calories
200 Grams Of Tuna/Chicken/Mince 55-70 0-10 4-10 288-350
100 Grams Of Rice/Pasta/J.Pot 6-8 70-90 2.6 316-350
Total 61 70 6.6 604

Before Bed: ? p.m. Protein Carbs Fat Calories
1 X VP2 Whey 24 2 0 105
Total 24 2 0 105

TOTALS Protein Carbs Fat Calories
Total Meal Plan Amounts: 284.2 174 32.9 2188.2
Calories From: 1136.8 696 296.1  


AST Diet Plan 3: Written & Designed
By John Berry For Barry Snell

Sundays: High Calorie Non-Training Day

Wake-Up: 6-7 a.m. Protein Carbs Fat Calories
2 X VP2 Whey 48 4 1 210
1 X 100G Complex Carb 0 95 0 380
Total: 48 99 1 590

Before Train: 10 a.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop of HSC & GL3 0 30 0 130
Total: 23 30 0 235

After Train: 12 p.m. Protein Carbs Fat Calories
1 X VP2 23 0 0 105
1 Scoop of HSC & GL3 0 30 0 130
Total: 23 30 0 235

Note: If training does not commence on this day, replace post and pre intake with a 470-500 calorie meal consisting of 40-50 grams of protein and 60 grams of carbs. Please make sure this is a no/low fat meal.

Snack #1: 1 p.m. Protein Carbs Fat Calories
1 X Muscle XGF 38 9 18 350
1 X 100G Complex Carb 0 95 0 380
Total: 38 104 18 730

Lunch: 3 p.m. Protein Carbs Fat Calories
Lg. Jacket Pot 4 35 0 140
195 Grams Of Tuna (2 tins) 61 0 4.1 288
12.5 Grams Of Cheese 3.2 0 4.2 51.2
Total: 68.2 35 8.3 479.2

Snack #2: 6 p.m. Protein Carbs Fat Calories
1 X Nytro-Pro 40 40 24 0.1 265
1 X Slice Of Bread 4.6 16 0.9 91
Total: 44.6 40 1 356

Dinner: 8 p.m. Protein Carbs Fat Calories
Off Meal ??        
Total: 25-50 70-100 20-30 600-800

Before Bed: ? p.m. Protein Carbs Fat Calories
1 X Casein 24 4 1 120
Total: 24 4 1 120

TOTALS Protein Carbs Fat Calories
Total Mean Plan Amounts: 318.8 442 59.3 3545.2
Calories From: 1275.2 1768 533.7  


AST Diet Plan 4: Written And Designed
By John Berry For Barry Snell

Wednesdays & Fridays: Non-Training Days

Wake-Up: 6-7 a.m. Protein Carbs Fat Calories
2 X VP2 Whey 48 4 1 210
Total: 48 4 1 210

Breakfast: 9-10 a.m. Protein Carbs Fat Calories
1 X Nytro-Pro 40 40 24 0.1 265
1 X Slice Of Bread 4.6 16 0.9 91
Total: 44.6 40 1 356

Lunch: 12-1 p.m. Protein Carbs Fat Calories
Jacket Pot 3 29 0 110
195 Grams Of Chicken 61 0 4.1 288
12.5 Grams Of Cheese 3.2 0 4.2 51.2
Total: 67.2 29 8.3 449.2

Snack #1: 2:45-3 p.m. Protein Carbs Fat Calories
1 X Nytro-Pro 40 40 24 0.1 265
1 X Scoup Of HSC 0 46 0 184
Total 40 70 0.1 449

When You Get Home: ? p.m. Protein Carbs Fat Calories
1 X Scoup Of HSC 0 30 0 130
Total 0 30 0 130

Snack #2: 6 p.m. Protein Carbs Fat Calories
1 X Vyo Pro Bar 20 24.1 1 200
Total 20 24.1 1 200

High Carb Dinner: 8:30 p.m. Protein Carbs Fat Calories
200 Grams Of Tuna/Chicken/Mince 55-70 0-10 4-10 288-350
200 Grams Of Rice/Pasta/J.Pot 6-12 70-140 5.2 316-632
Total 67 140 5.2 316-632

Before Bed: ? p.m. Protein Carbs Fat Calories
2 X VP2 Whey 48 4 1 210
Total 48 4 1 210

TOTALS Protein Carbs Fat Calories
Total Meal Plan Amounts: 337.8 371.6 21.9 3156.2
Calories From: 1351.2 1486.4 197.1  

Barry Snell
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Barry Snell & AST Challenge You, Too!


Next Week: Training Session #1

Next week, watch John Berry and Barry Snell (Baz) in the gym for Baz's first AST Challenge training workout video!

In the mean time, check out John Berry's BodySpace Profile and Barry Snell's BodySpace Profile - and someone please remind Baz to fill it in, for Pete's sake!

BODYSPACE: STRENGTH IN NUMBERS
BodySpace BodySpace!
Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily!
[ Click here to learn more. ]

Update: Baz now has a MySpace account! Check him out!