Nagging injuries pushed Junior Telfer away from his first love – football, and into a flourishing new relationship with the gym. His transformation has been picking up momentum ever since.
From Junior to senior strength
I’d always loved football from a really young age, it was my passion but, for some reason, I just couldn’t catch a break and seemed to always pick up an injury. I was always active as a child so when it came time to apply for university, I figured things would fall into place if I studied a Sport and Exercise Science degree.
I passed this while also working part-time as a personal trainer and now have a Bsc Hons, which really made me more confident within the industry, expanding my skills and knowledge. While working as a personal trainer, I fell in love with fitness all over again and decided to help myself, as well as the many clients I’d helped.
I’d lifted weights casually but now was the time to be consistent to reach my goals – friends and family started to notice a difference in my physique, which gave me the extra push to stick to it. I still remember deadlifting in the early days with 45kg and thinking I was some type of strong man.
International training
I then spent some time living in Germany and that’s things really kicked off as I started to focus on my big lifts – deadlifts, bench and squat. My numbers started to increase and for the first time I personally noticed my physique change too.
While in Germany, I also got my diet together. Speaking to a good friend of mine and he put across the importance of tracking macronutrients and calories to transform my physique. That’s when I started to really notice my gains really taking off. My German friend told me about the Hodge Twins and I started to learn quite a bit from them. I’m now currently prepping for my first UKBFF Men’s physique competition.
Fueling the dream
At the moment every meal is prepped every 3 days. I’m currently prepping for my first UKBFF men’s physique contest. I currently have the following targets:
My macros
Calories – 2477
Protein – 205g per day
Carbs – 195g per day
Fat – 52g per day
Breakfast of champions
I normally have for breakfast Scottish Oats or 5 egg whites with 1 whole egg.
Hunger striking snacks
I tend to snack on cashew nuts in between meals approximately 30g worth daily. I have 4 main meals through out the day. There are always some vegetables for fibre such as broccoli and green beans or asparagus.
I tend to stick with brown rice a lot of the time, as I love rice. Each couple of days I mix up the protein intake I have. I love fish either salmon or cod I find it easier to eat whilst dieting.
Junior – Before
Cuisine gains
When I’m not in prep, I like to be a little more flexible with my diet as long as I’m within my calorie target. With life, I feel we’re here to enjoy ourselves and explore new foods.
As I’m half Jamaican, I do love West Indian food. The spices and seasoning of the food are second to none.
Supplements for the transformation
Creapure creatine monohydrate – In the off-season, while building up my lifts and increasing my strength I’d normally take 5g daily. I’d always take this post weights session.
Optimum Nutrition Whey Protein – 2 scoops per day
Optimum Nutrition L-Glutamine – 2-3 5g scoops daily.
Junior – after
Junior’s not-so-junior transformation workout
All exercises:
Sets / 3-5
Reps / 8-12
Rest / 90 seconds
| DAY 1 - SHOULDERS |
|---|
| Standing military press |
| Seated machine press |
| Dumbbell lateral raises |
| Barbell upright rows |
| DB laying rear delt rows |
| DB seated bent over raises |
| Day 2 - Back, Biceps and Abs |
|---|
| Wide grip pull ups |
| Barbell deadlifts (1x per 2 weeks) |
| Barbell bent over rows |
| Wide grip lat pull down |
| Dumbbell 1 arm rows |
| Seated rows |
| EZ-bar bicep curls |
| DB Hammer curls |
| 1-arm DB preacher curls |
| Hanging Leg raises |
| Decline bench Med ball twists |
| Swiss ball jackknifes |
| TRX Pikes |
| Abdominal Cycles |
| Day 3 - Legs |
|---|
| Barbell squats |
| Leg press |
| Barbell walking lunges |
| Unilateral leg extensions (superset) |
| Romanian deadlift (superset) |
| Barbell split squats |
| Calf presses |
| Day 4 - Chest, Triceps and Abs |
|---|
| Incline DB press |
| Flat bench press |
| Decline bench press |
| Incline cable presses |
| Incline cable flyes |
| Cable low flyes |
| Weighted dips |
| Rope tricep pushdowns |
| Laying French press |
| Plank |
| Reverse curls |
| V-situps |
| Back extentions |
| Vertical leg hip raises |
| Day 5 - Shoulders |
|---|
| Barbell rear delt rows |
| Cable rear laterals |
| Barbell front raises |
| Single laterals (cable) |
| Single front raises (cable) |
| Dumbbell Shrugs |
| Day 6 - Legs |
|---|
| Lying leg curls |
| Hamstring raises (assisted) |
| DB reverse lunges |
| Single leg press |
| Barbell step-ups |
My cardio fitness
I’m currently doing 30-45 minutes per day for my cardio. I’m currently on the stair master has its whopping my ass. I’m currently doing between levels 7-11 for approximately 20 minutes a go twice a day. I get in fasted cardio when I can and then one in the evening or lunch.
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