KagedMuscle fans we bring to you one of the most exciting athletes to come from the UK for many years! Top amateur, soon to be pro Alvin Small is with us. So Alvin first off thanks a lot bro for joining us.

Hi that’s no problem I feel quite honored to have been asked to do an interview for KagedMuscle...

Thanks a lot bro, it’s absolutely fantastic to have you as part of Team KagedMuscle! Tell us what your weight is on and off season.

Off season I get to around 22 stone 9 lbs on season around 19stone 8lbs.

That is crazy big, crazy I tell you! Were you always a big dude?

No actually I was one of the smallest in my family and believe me when I say I come from a family of big people...

No way! Yes I read that, is your brother not 24 stone? Ok, so can you tell us how you got into bodybuilding and at what age?

I started working out after a hamstring injury whilst representing Nottingham at a high level; I guess I was around 17 when I first started lifting weights.

That is a very typical story, where athletes turn to bodybuilding to improve their performance then get hooked. When did you first start competing?

Looking back over the past three years, its been all good up to now just The point at which I decided to compete was in 2005 after visiting a show in Mansfield as a spectator and being hassled by mobs of people asking me if I was there to compete, after that show I thought id give it a go the following year.

That’s a real compliment. What was your approach to training when you first started and how does that compare to now?

That’s a good question. When I first started up-until 2 years ago I only trained for 6 months of the year, I used to take the whole of summer off partying eating what I liked and spending time with family and friends, now it’s a bit more structured, OK, a lot more structured ;) in-order to beat the top ranked body builders in the UK and to compete internationally. I’m committed all year round; do I miss the odd days? Yes but in this game if you want to be the best you got to give it all you’ve got.

I really cannot believe you took half the year off, that’s amazing! Yes for sure, you have to have the mindset and determination to out diet and out train anyone else to be the best baby! What is your preferred style of training? Low Volume, FST-7?

I’ve looked at other training methods and at one point asked my coach and nutritionist Harold Marrillier IFBB Pro if I should adopt a different approach he advised me to stick to what I was currently doing as I grow very quickly and it works for me. I generally train high volume heavy poundage it’s basic but it comes from the old school way of training.

For sure, Arnie style in a sense! Share with us your training split mate.

Simple 6 on 1 off hit everything twice per week.

Damn, your muscle groups must take an absolute beating! You’re an absolute mass monster; do your lifts reflect this? Tell us your best lifts.

My best lifts? Well as I said we keep it raw and basic, we don’t count poundage I find that to be too trivial, we count plates, example we squat 8 plates aside for reps the heaviest we have gone to is 10! Last year we had a lad travel from the other side of the country to train legs with us because he read in a magazine that we were squatting this weight and didn’t believe us, lets just say he walked in to the gym unaided and after the workout had to be helped out.

20 plate squats? Bro that is, wait let me get a calculator . . . . .. . . . . . . . . 420kg! That’s absolutely mental, and at KagedMuscle we love it! What importance do good levels of strength have to achieving maximum progress as a body builder?

It’s not really about strength. The main focus must be on breaking down the muscle being worked on this can in my opinion be achieved in many ways.

I believe its very important set your self a target, reach it, then move the target forward this way you can see and feel your improvements, if you don’t do this all your doing is moving weights about.

Indeed! If you don’t have a goal you don’t have any direction and will never know when you have progressed. Do you feel you need to continuously look to lift more to add size?

Yes...

Simple’s right? Are there any exercises you particularly like or dislike? Why is this?

None in particular I like it when I see improvement in a certain body part and I tend to focus more on that part whether it be legs, calves, back or chest. I generally have abs all year round and find it difficult to do an abs workout after I’ve trained so am forced to do them first thing in the morning.

Awesome, we have covered your training and your opinions on this matter. Let’s talk food and I’m guessing by the looks and size of you there’s a lot to talk about ;). Tell us your diet and how many Chickens, Cows and Fish you eat in a week ;).

Well I by choice stay away from chicken or cows the only meat source I eat is fish, I have 9 meals a day of 400grams of white fish, I choose this method because I personally find it easier to ingest than turkey beef or chicken.

Alvin that is 3.6kg of fish a day! There is probably a law against that to try and preserve the species ;)! How does your diet change through the year?

Good question it used to change quite drastically which made it quite difficult come show time to loose the necessary pounds but now as fish is my main meat source it kind of makes it easier to make those adjustments come show time

Do you subscribe to the fact that bodybuilders should ingest at least 1.5g of protein per pound of bodyweight on a daily basis? Which for the curious would be 462g per day for our friend here ;)?

I’m no scientist but it’s a principle that works and if it works its good enough for me... J

Nice and simple. Is there any foods you particularly favor and why? What about avoid apart from the obvious?

Peanut butter, I used to hate the stuff but its part of my daily diet when prepping for a show, I can’t tell you how much I look forward to a tea spoon of the stuff when all you’ve eaten for 12 – 15 weeks is white fish and white potatoes 9 times a day.

I bet and I’m sure there are plenty of our KagedMuscle fans who can relate. You should try almond butter bro ;). Tell us about your most crazy cheat meal, currently Mezza has top spot for an entire box of Coco pops with 4 liters of full fat milk in one go. Can you top that?

Damn!! A whole box of Coca pops the one that turn the milk chocolaty! That is one bad ass cheat mealJ. Going to be real boring here hand on hart I don’t believe in cheat meals, for me it’s like torture breaking my diet then having to resist all those cravings.

I totally agree, you feel like you have let the side down afterwards! Advise our KagedMuscle fans on your opinion as to whether or not it is worth them having a tailor made nutrition and training plan done by experts here at KagedMuscle.

When I started training I had a 3 year plan to see how well I could do in this game, because I did well and more was expected of me I had to up my game and have a coach and nutritionist in-order to stay competitive without Harold I would not be able to compete against the best in the country at this level.

Speaks for itself then! Alvin lets talk about your supplementation plan. You’re sponsored by EAS correct?

Yes that is right. I have been with EAS for a year and they are a good sponsor, and the supplements are good quality too.

How important do you feel supplements are?

Not the be all and end all of putting on size and maintaining a good level of health. Solid food intake is more important, you have to just find the balance that suits you and a good quality source.

They certainly are not, but do indeed help massively when your diet is on track. For our KagedMuscle fans, outline what supplements they should have at the top of their shopping lists. Protein, vitamins, nitric oxide, creatine, glutamine etc.

Well it’s just my opinion but I would put glutamine at the top along with your vitamins. These help to create a good environment for growth followed by a good protein source, then the rest falls into place such as HMB, Creatine etc.

Why is this?

As I said first you need to create a good environment for growth.

For sure. Right the topic I have been dying to talk to you about. At the British 09 you announced your retirement! Please tell me you have reconsidered this and are going to reclaim the heavyweights this year? What was your reasoning for this?

(Laughs) That was just a crazy rumor that sent the chat rooms into meltdown, I made a point of not talking to any one after the show and just spent time with my coach Harold and family, it was only when we got home that my phone rang and some dude is asking me is it true that I’m retiring????? It’s kinda crazy really as I didn’t realize just how big British body building was until then as I was getting emails from the other side of the world asking me the same question it was all just a miss understanding.

Thank goodness for that, you’re a future pro no doubt! Just for all to know, can you please outline your accomplishments on stage.

1st Leicester qualifier 2006 1st British championships 2006

3rd British championships 2007 3rd stars of tomorrow 2007 qualifiers.

1st British championships heavyweight. 2008

5th Arnold amature classic 2009

2nd British championships 2009

Arnold classic 2010????

Do you have any youngsters who you are bringing on who we should look out for?

The standard of UK bodybuilding is incredible anyone of the new guys coming up could be the new Dorian, Wheeler or Heath.

Where do you see the British bodybuilding going? Can we produce another Dorian Yates?

The UK has been off the radar since the days of Dorian Yates its only in the past three years that all eyes are turning away from the European country's and looking at the UK, good times ahead I think.

Yes sir! Why is it do you think the USA and certain parts of Europe always seem to yield more superstar bodybuilders than the UK? Is this the case or is it more a case of marketing yourself?

Marketing has a lot to do with it. But as I've just mentioned the UK has had a bodybuilding slump for a few years we are now coming out of that.

Where do you think our great friend Zack Khan will fit in, in the IFBB Pro ranks? I ask you in particular as you obviously had many great battles with him over the last few years.

Zack has fitted in already this is what he's been working for Hard for a lot of years and he's ready. God help the Americans when he hits the stage.

I don’t think he can help them ;)! To finish up, please will you tell all of our KagedMuscle fans how you will be involved with KagedMuscle.

I’ll be popping in from time to time to share the knowledge I've picked up and to indulge in a little Q&A.

That’s awesome mate and on behalf of all of our KagedMuscle fans thank you very much for joining us and joining Team KagedMuscle. Cheers bro, really appreciate this ;)

My pleasure!