stage to compete in the WBFF show
in Denmark, my mother had her leg
amputated. I was so worried about
her. I was worried I wouldn’t be able
to get a flight home. Worried
because I wanted to take care of my
family. I was trying to stay focused,
but it was a nightmare.” Despite
all of this, he won his class and
was awarded his WBFF Pro card.
The 18 years it’s taken to build
this elite physique has finally led
Billyrose to the biggest stage of all.
After winning at the Arnold’s in Spain
and being awarded the IFBB Pro
League status, he is now registered
to compete on the big Olympia stage
in Vegas.
THE FOOD FACTS
happen. I proved to myself I could
be who I wanted to be. I am so
grateful to everyone who supported
me throughout that time.”
Billyrose took inspiration from
someone outside of the
bodybuilding world to overcome
his struggle.
“Thomas Edison, the inventor of
the lightbulb always inspired me,
because he failed so many times
but never stopped trying,” he says.
Sleeping Bag to Show Tan
In early 2000, Billyrose spotted an
advert with Lee Priest for fat
burners.
“I saw the ad and thought ‘wow,
I want to look like that and be a
sponsored athlete’,” says Billyrose.
From that day onwards, training
became his priority. He set himself
goals, and he reached them.
Billyrose wowed the WBFF,
earning his Pro Card in his very first
show in 2013. But even this didn’t
come without a fight.
“The day before I stepped on
96
FLEX | APRIL 2018
“As a competitive athlete, you are always a sculpture in progress,” he
says. “I structure my meals via trial and error. This is what has worked for
me over the years. I always try to intake the following from my main foods
groups, which are carbs, lean proteins and a mix of veg.
6x eggs and porridge for breakfast
Then every 2 hours:
150g Chicken breast a whole sweet potato
50g Brown rice and 150g chicken
40g Quality whey protein
White fish 300g and brown rice 50g
10x egg whites and mixed veg
Before bed- 40g nitro tech shake, sometimes with an avocado if I fancy it
I eat clean for 6 days and I have 1 cheat day.
“I eat whatever I fancy on my cheat meal, like pizza for example,”
says Billyrose.
BILLYROSE’S TRAINING SCHEDULE
“I train 5 days a week, with 2 rest days, which include stretching.
It is very important to stretch to make sure you have full range of
movements and functionality,” says Billyrose.
Monday - Legs
Tuesday – Chest & shoulders
Wednesday- Back & triceps
Thursday- Rest day, very important to
rest and stretch
Friday- Shoulders & Lats
Saturday – Hamstrings & Upper Body
Sunday - Rest day WEDNESDAY - BACK & TRICEPS
Pull ups 5x sets 15 reps
Deadlifts 5x sets
Row 5sets x 15 reps 15 reps
Dips 5x sets 15 reps
Triceps push down 5x sets 15 reps
This is how Billyrose’s workouts look: FRIDAY- SHOULDERS & LATS
Shoulder press 5x sets 15 reps
Upright row 5x sets 15 reps
Cable Rear Delt Flyes 5x sets 15 reps
Lat pull down Wide 5x sets 15 reps
Lat pull down narrow 5x sets 15 reps
Lose-Grip Seated Cable Row 5x sets
15 reps
MONDAY – LEGS & QUADS
Leg extension 5x sets
Squats - 5sets x 15reps 15 reps heavy
Walking lunges 5x sets 15 reps heavy
Donkey calf raises 5x sets 15 reps
Seated calf raises 5x sets 15 reps
TUESDAY – CHEST & SHOULDERS
Barbell Chest press wide 5x sets 15 reps
Barbell Chest press narrow 5x sets 15
reps
Incline Dumbbell Press 5x sets 15 reps
Seated Machine Chest Press 5x sets
15 reps
THURSDAY- REST
SATURDAY – HAMSTRINGS &
UPPER BODY
Laying leg curls 5x sets 15 reps Heavy
Single leg curls 5x sets 15 reps Heavy
1 set of each upper body exercise
SUNDAY - REST DAY