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Jake King

UKBFF Mens Physique Competitor
About Me

I have always been into sport since a young age. I started out playing football and loved every second of it however things didn't work out down that route. When I was playing football, I starting getting into the gym when I turned 16 and haven't looked back since.

I absolutely love fitness and everything that comes with it. I compete in Men's Physique bodybuilding shows up and down the country and have been doing that since 2014. I love a challenge and that is certainly a big challenge. The end goal of showing off your hard work and committed you have put in the 12-15 weeks prior to your show is very rewarding.

I am also a body transformation coach that specialises in helping others strip fat, gain lean muscle tissue and gain confidence through fitness. It motivates me day in day out seeing my clients reach the goals we set and that’s why I love my job.


Nutrition Plan (Based on Ave Daily)

  • 6:00am - 2 Scoops of Amino Lean during 45 minutes of cardio

  • 7:00am - 250ml Egg whites, 2 whole eggs, half a red pepper, spinach omelette

  • 9:00am - 200g Skyr fat free Greek yogurt & 110g pineapple chunks

  • 10:30am - 1 Scoop of EFECTIV Amino Matrix

  • 12:00am - 150g Chicken breast, 200g new potatoes and 100g green beans

  • 1:00pm - 1 Scoop of EFECTIV Isolate and 60g ultra fine oats (Pre-Workout)

  • 2:40pm - 2 Scoops of EFECTIV PWO Grape

  • 3:00pm - 1 Scoop of EFECTIV Intra Fuel (Intra-Workout)

  • 4:00pm - 1 Scoop of EFECTIV Isolate, 5g EFECTIV Creatine, 5g EFECTIV Glutamine Plus and 60g ultra fine oats (Post-Workout)

  • 6:00pm - 5 Rice cakes with 30g peanut butter

  • 7:00pm - 1 Scoop of EFECTIV Amino Matrix during 30 minutes’ cardio

  • 8:00pm - 150g Chicken breast, 300g sweet potato and 100g broccoli

  • 9:30pm - 200g Skyr fat free Greek yogurt with 1 scoop of EFECTIV Isolate mixed in (Pre-Bed)


Depending on your goals will relate to what you eat on a day to day basis. If you are wanting to add size, you eat more (caloric surplus). If you are wanting to strip fat, you eat less (caloric deficit). Ensure you know your guidelines before stating any dieting regime.

I tend to drink 4-5L of waters on a daily basis and every should be doing the same for keeping your body in check each and every day, water is amazing stuff.

Try and fit your carbohydrate meals around your workout as this is when your body is going to need them and use them most.

Ensure you eat these meals around an hour to an hour half before and after training. I also have a during workout carb based drink (Intra-Fuel) or snack because during your workout is when your body is going to be breaking down muscle most so you need that hit of recovery carbs to keep them fed in till after.

I could write a whole list of recommendation but these are one are my most important which brings me to my last one which is, Fat.

Don't be scared of fat, fat is your friend and fat is what keeps you alive. Ensure you eat your daily intake of fat whether it's from oils, nuts or egg yolks, fat is good.

Beyond everything else, train hard train smart and don't forget to BeEFECTIV.


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