NATHAN WILLIAMS DFAC BRITISH PRO GRAND PRIX WINNER
OCTOBER 2014 COVER STORY
SEPTEMBER 2014 THIS LONDON BASED, 23 YEAR OLD YOUNG GUN TOOK LIVERPOOL BY STORM. EXACTLY FOUR CONTESTS (AND TWO YEARS) INTO HIS COMPETITIVE CAREER NATHAN WILLIAMS CLENCHED ONE OF THE UK’S MOST COVETED NATURAL BODYBUILDING TITLES.
Age: 24 | Location: London, UK
I have only ever competed with the BNBF/DFAC. This is my second competitive year ever, so I haven’t really had any time to think about competing elsewhere to be honest. Plus I’m really happy with the federation as the team is like a family which is growing year on year! I will definitely be staying natural for life, even if I do compete in other federations one day.
What are your favorite exercises?
Walking Lunges are one. I love the feeling when you start a journey and make it to the finish line. Also Dumbbell Shoulder Presses and Lat Pull Downs.
What exercises get you the most “pumped”?
Any back exercise as my mind to muscle contraction is better here than any other part of my body. In fact it’s too good. It won’t stop growing and I have found that I am playing catch-up with the rest of my body.
What do you feel is your most impressive body part? And what is your training like for it?
My back gets the most attention, as Vicky McCann and Guy Addison call it, “Cartoon lats”. [laughs]
For personal achievement, I’m really happy with how my quads have developed as I used to be someone who skipped leg day. Once upon a time my gym regimen was me starting my sessions with a few preacher curls, and ending my sessions with some more preacher curls, just to polish it off. It’s nice knowing that the person who once told me I need to train legs is now asking me for legs training tips years later.
“With bodybuilding there’s always room for making improvement. No one has the perfect physique.”
What do you feel is your least impressive body part? And what are you doing to improve it?
With bodybuilding there’s always room for making improvement. No one has the perfect physique. I’d say my weakness is overall muscle maturity, which is something that’s naturally going to take years to develop. I know I am nowhere near my full potential, but I reckon I will get there in the next 5 years, and cannot wait to see how I look then.
I started my diet off doing zero cardio for about 2 months, just letting my diet and resistance training do the work. Once I hit a sticking point and didn’t want to reduce my calories, I added in the odd cardio session and gradually increased the duration/frequency over time. I currently do 3 low intensity sessions and 1 sprint session a week.
“I was aiming to eat 4,200 calories per day…”
What are your primary food sources?
I don’t have one main source of any food in particular but pretty much stick to what’s convenient, and most importantly what I like to eat! I don’t ever eliminate foods from my diet. In my off-season I made sure that I ate a variety of foods to build up a tolerance to flexibility, making it easier for me to diet this time around. When I first competed I ate exactly the same thing day in, day out and got bored after 3 weeks. So when I tried to mix it up with more diverse food choices I didn’t react well; and basically – I was screwed.
Right now, as I’m nearly at the finish line of my competitive season, food choices aren’t as flexible as they were for the first few months of my prep because I am on far fewer calories. It’s just about eating what’s going to keep me the most satisfied while at my lowest phase.
Do you count calories, or track macros?
I log everything I eat into the mobile app My Fitness Pal and I haven’t missed a day since 1st January 2014. Even if the food choice wasn’t classed as healthy I made sure it was jotted down.
How high do your off-season calories get?
I was aiming to eat 4,200 calories per day, which was a slight struggle being so busy with my personal training career. I only had time to eat a maximum of 5 meals a day and had to backload the majority of my calories in the evening when I got home. I had to go to bed with a food baby every night, but then again it helped me sleep like one!
How low do your calories get when prepping?
My goal while dieting is to keep my macronutrient intake as high as possible according to how my body is responding. If I’ve plateaued with fat loss then I’ll reduce my macros, or up my activity level. On average, I dropped my carbohydrates weekly and every 4th week I dropped my fats. Right now I am coasting in for the DFAC World Finals and keeping everything the same.
“Be consistent and you WILL get there…create a program that you can stick to according to your lifestyle.”
How much fun is it having so much muscle on your body?
To be honest, it’s just the feeling of being healthy.
And possessing a steroid-free Natural Physique?
It fascinates me that you can alter the way you look by picking up some weights and eating well. Couple that with patience and consistency, and you can look great. Nowadays everyone is in such a rush to be in shape, especially with all these “31 day” body transformation programs being advertised everywhere. People become impatient and see such fractional changes in their physique in that time, so they either give up altogether or cheat their way to their goal. Building a physique is something that takes a long while to develop, and depending on your genetic make-up, it could take anything from 3 months to a few years to notice some changes. Be consistent and you WILL get there. My advice would be to create a program that you can stick to according to your lifestyle.
I got roped into competing by fellow Natural Bodybuilding competitors Chris and Lee Constantinou after their success at the BNBF Finals in 2011. Before that I had no aspiration to compete. My goals were primarily to look like an in shape personal trainer as I was a young looking 18-year-old when I first qualified, and was determined to get into decent shape just so my target market would take me seriously.
When I stepped on stage for the first time at the BNBF Central Qualifier, I didn’t expect to get the response I did. I won the junior category and then won the Overall. I managed to do the same at the BNBF Finals, earning my Pro Card against a stellar line-up of seasoned competitors, and all in my first ever Bodybuilding season! I will never forget that day and still get goose bumps thinking about it.
“I find it amusing to be addressed as ‘Champ’ instead of my first name.”
What is it like being a champion Bodybuilder?
It’s funny, when I was at school, there were two Nathans in my year group. I was known as ‘Little Nathan’, so building up from a skinny 9.5 stone teenager to winning my first Professional bodybuilding show in a matter of a few years is just crazy. I find it amusing to be addressed as ‘Champ’ instead of my first name.
Lastly I would like to thank my friends who believed in me before I did. They’ve been supportive from day one and I honestly wouldn’t have done so well without them. #TeamNate
2014 DFAC British Pro Grand Prix – 1st
2012 DFAC World Pro Finals – 4th
2012 BNBF Finals – Junior (u23) 1st
BNBF Finals – Overall 1st earning my Pro Card
2012 BNBF Central Qualifier – Junior (u23) 1st
BNBF Central Overall – 1st
Facebook: Nathan Williams – Natural Pro Bodybuilder, Personal Trainer
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October 2014 Cover