Prep diary of a Masters bodybuilder Ep.3: Teeth falling out, a prep kitten and my opening win

A week of contest prep, family life, work, fatigue and increasingly precise attempts to get my physique right for the next four shows – with the next one my 2Bros debut

Saturday, September 19, 2026 – show day:

I wake at 6am. No tan on the white bedding because both coats are being sprayed this morning. But as has happened once or twice over the past few weeks, I get sharp pains in my stomach. I struggle to find decent lighting in the Airbnb but take pics and weight and fire them over to Nathan, who has just landed in Vegas as he plots the 212 Olympia debut for his client Yinka Majolagbe. They are eight hours behind, he's had a 10-hour flight and it's getting late stateside. Without fail my phone lights up within minutes; espresso and 5-10min walk to get things moving. I venture out into the morning light, wander round a park, past a squirrel ruffling the feathers of a flock of hungry pigeons then, of course, a Ghostbuster van.
Meal 1 goes in; 100g Hydrorice – rice pudding to you and me – whey and honey. Pics and weight in two hours. Water and salt consistent.
As I prise the kids out of bed and the family gets ready, I wash up, make sure the place is clean for check-out and gather my bits together for the day ahead. I have tanning at 9am and expect to be on stage at 1.30pm. Short drive to the venue – seven minutes or so.
Tanning is, as it always is, delayed. I chat to mass monster Don Valley in the changing room as we both wait to stand together, naked, except for a sock. Amiable chap. We talk bodybuilding and its problems. We're clearly on the same page and I reflect how these shows always create friendly bonds with people who live the other side of the country. It is one of competitive bodybuilding's positives.
I finish tanning at gone 11 and realise the show has started and they are rattling through classes. That means they are ahead of schedule. I rush to get pics and weight to Nathan waiting more than 5000 miles away across the pond for my update. Messages struggle to go through due to dodgy reception and I'm feeling increasingly rushed. Finally they go through. I get my meal plan. Then I find out I'm going to be on much earlier than planned. We halve the meal and I just start pumping up. I'm now on in 30 minutes roughly, not 90. I stand behind the stage curtain as some guy I have never met rubs glaze into my skin. They call me on straight into my posing routine. I perform it to a backdrop of my wife and daughter's support. No rest as it finishes as they want me straight into mandatory poses. It is just me in the class. Happens sometimes. You just get on with it. At least I've won.

I'm surprised by my posing fitness - this never happened in 2024 BC [see previous diary entry]. My midsection control is excellent and breathing nicely under control. I'm confident, happy. It has gone well.
As the chance is there, I step into Class 2 - open bodybuilding - just for extra stage time. It is me and the friendly Don Valley. What a battle. Don outmuscled me. I out conditioned him. Today they want muscle and he takes the win. I'm pleased for him. He messages me later with very complimentary words about how I've helped him realise what he needs to do condition-wise to achieve his PCA Pro Card. I always struggle with people being positive. That and self-belief. I am working on it. Later, I win best poser, even though in my head I cannot pose. Overall, it is job done as we prepare for two more shows back to back.
I ditch my flip flops and change back into trainers for the three-hour drive home. As I drink a sugar-free energy drink and sugar-free fizzy to help navigate the M6 and M1, I start feeling more human again. I walk through the door at 8.30pm. Two meals to go and we reset for another competition in six days.

Sunday, September 20, 2026:

Back to baseline diet today. 1900 calories. Fully expected. I take my son to his football match for 9.15am. He is captain for the day and opens the scoring. The weekend seems to continue in a positive vein. He misses out on man of the match and seems upset afterwards. But I ask him: 'Did you put in a man of the match display today'? He did. I say: 'This is what we want. You keep your standards high, put in performance worthy of man of the match every single game, the rest is out of your hands. But do everything in your control to be the best'. It seems to lift him. I tell him he's done a good job, bank it and move forward.
The depleted feeling starts rinsing through me late in the day as the lower food starts to bite. The dog walk gets hard when this feeling returns. I do what feels like mountains of washing up and fold what also appears to be two tonnes of washing. Full client check-ins too. Many have cheated on their diet this week. It reminds that I haven't done that ever. And had nothing off plan since May. I get an insta message asking me to do a podcast. I'm told some people think I'm an icon. I wonder if she means eyesore. Who knows.

Monday, September 21, 2026:

Baseline diet again. More food expected tomorrow as we polish for the next show, my 2Bros debut. I need to do this UK regional qualifier so I can compete at the NPC European Masters in Milan. Last leg session today. Lots of writing too as I catch up from the weekend's exploits. Son got in the school football team, albeit the reserves. That'll do. He can build from there. Things are looking up.

Tuesday, September 22, 2026:

Carbs start going back in after two days on baseline diet. Regardless, I start to feel washed out. Strange, because there isn't even any cardio at this point. I have an overtime shift until 1pm, then a PT client, training, then straight to get the kids. Tuesday is always manic. I need to take my youngest to football training by 5.45pm. I try to eat first – but there's no chicken already done so I have to prepare more. With my wife on a 12-hour ambulance shift, I'm juggling plates. I put washing on, wash up the mess left from the morning rush, eat – finally – then dash out the house for football. I take my laptop so I can do some writing in the car but the laptop is low on juice and it dies quickly. Training ends earlier than usual because of the fading light but I'm still not home till nearly 8pm. Then I prepare dinner for the kids, eat again and take the dogs out. It's now 9.30pm. I have one more meal left, my head's spinning with stuff I need to do and haven't done, a million emails from the kids' school [why do they insist on sending so many?!] and a message to deal with after my son was given a detention for forgetting to bring in a whiteboard. This is his third week of high school. Their arbitrary rules are just so unnecessary.
I keep checking emails to see if anything has dropped from the literary agents I pitched. It's been about seven weeks since I finished re-polishing my children's picture book. I need another income stream and this idea has been in the works for years. I've had one rejection and silence from six others. Nothing from The Times, either, after two job applications for sports production and sports news editor; roles I have close to 20 yeas' experience in. At different points I remember I'm prepping for another four bodybuilding shows.

Wednesday, September 23, 2026:

I'm up at 4.30am to do fresh pics and weight to ping to Nathan, who is eight hours behind in Vegas and who has been up since 4am himself preparing Yinka for his 212 Olympia debut. We exchange a few messages, then I go back to bed until 6.45am when I take more pictures, this time in the garden for natural light. They are so much better. I keep referring to my post-workout pics in the best bog in Thurrock and how I believe that look is even better than the stage look from Saturday. I never think official photos do the physique justice somehow. Or maybe I'm never happy. I sent Nathan some stage shots overnight and his reply landed: "Some of these shots are crazy". He mocks up our 12-week transformation from when we started working together saying "crazy 12 weeks work" and "should be super proud of these". Still, the thought persists that I can improve that stage look.

I'm tired at work today. Client at 9.30am, train, then straight into holding a circuit class. I eat soon after then retreat into my shell for a bit. I clean the treadmills and crosstrainers as it helps me think. I leave at 4pm and head straight to collect my son from school football training. His training overruns and I'm nodding off in the car. Three days out from show number two of five.

Thursday, September 24, 2026:

Up before the alarm today at 4.15am. Pics sent across the pond to Nathan. Then back to bed for all of two hours. Weight holding after two days of higher carbs so a few more going in today. We are trying to land a similar look to my post-workout fullness; dry and vascular. I take them after two meals and 2.4litres of water. So what I need to do on Saturday for my 2Bros debut is improve my pump-up routine. I won't be working out obviously. But in the past I have not pumped up very much for fear of blurring detail in the muscle when in fact, with me, the opposite appears to be true – and these post-workout pics prove this. As the day goes on, I get that empty, quiet feeling again. So I hoover and clean the gym simply to be alone with my thoughts. I feel rushed when I leave; writing bits for FrontDouble, preparing stuff to get to Milton Keynes on Friday in time for tanning and registration. My mind is not clear. I don't like this feeling.

Friday, September 25, 2026:

One day out from show two of five, my 2Bros debut. I wake groggy after a bad night. Dreams were wild and weird. First, I dreamt my teeth suddenly starting falling out one by one. Then I dreamt my plans dropped from Nathan for my next show and he wanted to me to buy a kitten. I can remember thinking, why the hell do I need this? I already have four dogs.
I work the early shift today 8-12. Food is pulled back slightly. We are trialling the look without Peak Max this time. Everything has looked ideal day after day, following two meals, two litres and a workout. So we are not adding any more variables. On Saturday we just repeat, two meals, two litres and I fix my backstage pump-up protocol by doing a bit more and not worrying whether I'm going to blur any lines. Looks like I need more of a pump up, not less. These two qualifying shows will serve the perfect purpose of refining for the more important trio to come; the PCA Masters next Saturday, October 3, the PCA Britain and the NPC European Masters.
I finish work at 12, get home, get my bits together, collect the kids from school at 2pm – early finish Fridays – then head to the venue at Milton Keynes. Loads of motorway traffic as usual. And once again I have to stop at a services to use the toilet, which they helpfully locate 400,000 miles away from the car park. I switch to passenger and let Laura [my wife] drive. I click the heated seat button and doze off, waking on M1 to yet more traffic. We arrive just in time for me to dash behind an outbuilding and because I'm busting for the toilet yet again. Base coat of tan goes on. The spray is freezing. We then get diesel but due to a couple faffing at the pump and then the pump not reading the debit card, I somehow lose my reading glasses. Stress after stress. We finally reach the Airbnb, I eat and settle down to get some writing done ahead of tomorrow's second outing.

Road to Milan Ep3: Sibel Osman returns to the same judge to test feedback

Sibel Osman returns to the same head judge who scored her last, aiming to prove she has put his feedback into action on the road to an IFBB Pro card

AHEAD of the NPC/2Bros Physique Pro Open Classic, Sibel Osman is doing something deliberate: standing in front of the same head judge who scored her last.

Her previous 2Bros regional, the Mr JT Grand Prix on September 13, went well. She won her Masters class and, more importantly to her, walked away with detailed, specific feedback from the head judge on where to improve.

Rather than filing that feedback away, Osman has spent the two weeks since working on the exact area he flagged and jumped at the chance to get back in front of him this weekend. "I'm going to bite your arm off," she says of the opportunity.

The reasoning is strategic as much as it is physical. The judges she competes in front of know her end goal – turning IFBB Pro as a Masters Bikini athlete via Milan – and Osman sees returning to the same judge with visible improvements as a way of proving she takes feedback seriously, not just as a physique update. It is a signal to the people scoring her that she's coachable, responsive and moving in the right direction.

Follow Sibel Osman's Road to Milan on FrontDouble.com. And watch Episode 3 below:

Jim Georgiou Q&A: “Without routine, I would fall apart”

Jim Georgiou talks bodybuilding injuries, mentality, routines, sacrifices, social media pressure and why he still trains with the same intensity decades into the sport

By Gary Chappell

JIM GEORGIOU has built a reputation as one of the most recognisable physiques on the UK bodybuilding scene.

The PCA Pro recently added a NABBA Pro Card to his collection and continues to compete at a high level despite injuries, wear and tear and decades in the sport.

In this FrontDouble Q&A, Georgiou discusses bodybuilding, discipline, grief, routines, injuries, social media pressure and why he believes routine is essential to keeping him grounded, ahead of his participation in the PCA Universe this weekend [May 23/24, 2026].

1: What first drew you to bodybuilding?

As a kid I use to watch WWF and seeing the likes of The Ultimate Warrior, Hulk Hogan, Legion of Doom and others like The Warlord, I wanted to be massive and strong like them.
Therefore that naturally made me interested in weight training and bodybuilding. Soon after this, I came across a VHS video of eight-time Mr Olympia Lee Haney – and after watching it I was totally hooked. So I started buying more and than came across Pumping Iron which is the GOAT of all bodybuilding movies.
The Flex mags too. I never missed a copy. I used to read them over and over to learn as much as I could!

2: What’s your 'why'? What keeps you pushing through hard preps and off-seasons?

Pure self satisfaction. I absolutely love the hard work and discipline that goes into it. I need routine. Without routine I would fall apart.

3: How would you describe your relationship with your body today?

Hit and miss. I’m older now. I have lots of wear and tear. It’s not so easy now. I suffer from Carpal tunnel syndrome, arthritis in the knees, cartilage damage, which is irreversible. Both my lower pecs have huge muscle deterioration, which in a lot of front shots ruins my look.
Three ruptured discs on the back but I manage all these very well to the point where I’m still able to keep going.
The good points are I’m far more balanced now compared to before and I have some very good attributes, particularly when it comes to muscle mutuality, density and conditioning – especially from the rear.

4: Was there a turning point where you started to see yourself as an athlete, not just a gym-goer?

I’ve been an athlete since I was six years old. I used to play football and was very good at it. I was semi-pro level but was never good enough to be a pro footballer. I used to do track and field and participated in the 100m, 200m and 400m. I broke every record in Southgate School in those events.
All these sports certainly contributed to weight training and bodybuilding, as my strength and conditioning was at a good level and only got better and better through lifting weights.

5: What’s something people often misunderstand about you, or about bodybuilding in general?

I’m pretty intimidating to look at and most people are scared to approach me. But when they do they are always surprised to see that I’m actually not like that – but only after training that is.
I absolutely hate people coming up to me when I’m training – and especially in prep. These people genuinely have no idea about competitive bodybuilding. When you see someone like that just let them be and let them do their thing.

6: How do you mentally handle show-day nerves or physique comparisons?

Absolutely never phases me. I never get nervous for a show. I’m so relaxed and chilled.
Also, I don’t look at this person or that person. My only focus was and will always be the best me on stage. You win some, you lose some. That’s bodybuilding.

7: What does your ideal off-season look like, mentally and physically?

Back in the day, I use to get up to 320-330lbs. That is absolutely not optimal now for me. I stay a little under 300lbs now and that gives me a decent-ish look with blood markers in a decent position and blood pressure at a nice stable level.

8: What sacrifices have you had to make to chase this goal?

Missed a ton of family events and gatherings through my life. A lot of failed relationships. Silly amount of money spent. But on the flip side I’ve made a huge living doing this too and I'm now settled down with someone, as she shares the same passions as I do.

9: If you weren’t bodybuilding, where do you think your focus would be?

I still do security but I would have probably put everything into owning and running my own security firm.

10: Is there a quote, book, or philosophy you live by – inside or outside of bodybuilding?

Lee Haney
“If you don't train, you won't gain and your body will remain the same.”

11: What’s the hardest thing you’ve ever overcome, in life or in sport?

We’ve all had some tough moments in sports but compared to life that means nothing. I’ve dealt with a lot of grief in life, over the last two years especially.

12: How do you unwind or reset when you’re not training or dieting?

Even in off-season I have a structured diet and eat the same food everyday. I may have an off-plan meal once or twice a week if that. I don’t miss workouts ever so can’t answer that one!

13: How has bodybuilding changed your view of confidence, discipline, or self-worth?

Doing bodybuilding gives you no option other than to be confident and disciplined. I mean, to go on stage with trunks on posing to hundreds of people watching, as well with everything being shared online, you just have to be confident to put it out there. If not then you shouldn’t do this sport. Without discipline you will absolutely never get your best look, because those who fail will most likely fail the diet and cheat most of time. Then wonder why they look how they do on stage – and blame the coach!

14: What is your current training split and why?

Bro split. I’ve done every training split there is a d I get on the best with this one. I like to annihilate each body from all angles and rep ranges.

15: Do you feel pressure to always look a certain way outside of prep?

Absolutely not. Because of instagram, most people want to stay super lean year round and ultimately that hinders you from progressing. I’d rather do what’s needed outside prep to improve for the competitive season, rather than staying super lean year round just to get extra likes on social media.

16: Have your relationships (friends, family, dating) changed because of your lifestyle?

A little. When you are so busy in life you do tend to see, or message friends and family a lot less. However ,they mostly do the same anyway so goes both ways!

17: Can you give us one of your favourite prep meals and one of your favourite off-season meals?

Easy one, favourite prep meal is steak and eggs. Favourite off-season meal is steak & eggs!

18: What’s next for you; as an athlete, as a person, or both?

As an athlete I’ve got a few shows I will doing in the near future, the last show which has been planned from day one is the NPC Italy pro qualifier [European Masters] in November.
I’m also fixing up my new house and it’s a big project. It will take several months before it’s fully finished.
As a person it’s simple, be better than I was yesterday!

19: Who inspires you and why? Could be in bodybuilding or beyond.

Oleksandr Usyk. He’s the GOAT. The way he conducts himself in life. Just everything he does, will never be anyone like him!

20: If you could send one message to your younger self, what would it be?

You are going to fail a lot. It’s not a sign to stop, just learn from it and be better.

ALL official NABBA South East images are the copyright of James Lineham Media. These and other images can be purchased by contacting James here: JAMES LINEHAM MEDIA

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IFBB vs NPC: How Santonja and Manion shaped bodybuilding’s split

From the 2017 split to the fight over the IFBB name, the Santonja–Manion divide continues to shape modern bodybuilding

THIS week, KEVIN GRECH from the website Evolution of Bodybuilding, wrote an informative piece on the current situation regarding the IFBB and the NPC. With his permission, frontdouble.com is republishing his article below:

What Is the Difference Between IFBB and NPC?

The IFBB (International Federation of Bodybuilding and Fitness) is the global governing body for amateur bodybuilding, while the NPC (National Physique Committee) operates as a private organisation primarily in the United States.

Since the 2017 split, the NPC and IFBB Professional League have operated independently from the IFBB under Rafael Santonja, creating two distinct pathways for athletes pursuing professional status in bodybuilding.

By Kevin Grech

THE International Federation of Bodybuilding, better known as the IFBB, was founded in 1946 – 78 years ago – by two brothers, Joe and Ben Weider.

Joe and Ben dreamed of becoming the top magazine publishers focusing on health and fitness. And became the world’s greatest bodybuilding promoters.

Joe Weider focused on promoting the world’s best bodybuilding events, including the Mr Olympia and focused on the publishing company.

Joe’s brother Ben went on to focus on growing the amateur side of the sport. He travelled all over the world, building relationships and creating national federations. Today there are more than 200 national federations affiliated with the IFBB.

The IFBB has a solid structure, with a president, executive committee and members who vote democratically for every rule or new event.

SPORT'S FINEST: From left, Ben Weider, Ronnie Coleman and Joe Weider

Ben Weider was the president of the IFBB until 2006, when he retired and recommended Dr Rafael Santonja to replace him. At IFBB’s congress in 2006, a vote was taken and Dr Santonja became the new IFBB President, a position he still holds today.

Ben Weider also suggested that Jim Manion remain in charge of the IFBB Professional League – under the banner of the IFBB and Dr Santonja. It is a position he has held since the inception of the IFBB Professional League in 2005.

In 2017 there were significant changes in the sport. First, Manion resolved the NPC from a tax-free amateur organisation to a private company. It is owned by himself and his family. There are questions about whether he allegedly did this in a legal manner, which he denies.

At the 2017 Olympia weekend, Manion announced to Dr Santonja that the NPC and the Pro League were leaving the IFBB and starting their own organisation.

In response, Dr Santonja (below) created a new pro division for the IFBB called the IFBB Elite Pro. This was recently rebranded to the IFBB Pro.

The IFBB also continued to promote the biggest amateur events on the bodybuilding calendar, which include the IFBB European and World Amateur Championships. For the pro athletes, they can compete in numerous pro events that all lead to the IFBB Pro World Championships.

Manion went on to expand the NPC his amateur division and continued to run the IFBB Professional League. This includs the Mr Olympia and other pro events. Manion also has attempted to expand in Europe and other parts of the world, under the name NPC Worldwide. But he has a lot more work to do before he reaches the height of the IFBB.

The NPC and IFBB Professional League are not a federation, but a privately owned business owned by the Manion family. Allegedly, no votes are needed to change any rules.

BODYBUILDING LEGENDS: From left, Joe Weider, Lee Haney and Ben Weider

The fight for power

Before the split in 2017, the NPC and Manion were USA’s affiliates to the IFBB. This allowed amateur athletes to compete at amateur events such as the IFBB World Amateur Championships. Bodybuilding legends such as Lee Haney, Lee Labrada, Bob Paris, Mike Christian and others, represented the USA at these events.

Manion stopped attending the IFBB Congress at the IFBB World Championships. He also stopped sending athletes to represent the USA after 1998. But he continued to be affiliated with the IFBB and Santonja until 2017.

From 1946 till today, IFBB’s international events are a team sport, with athletes representing their country.

According to sources, Manion allegedly never liked to work under the IFBB and Dr Santonja. Allegedly, Manion expected Ben Weider to give him total control of the IFBB amateur and pro division. But Ben Weider had other plans.

Even though Manion was given the power to run the IFBB Professional League, he still had to work under the IFBB and Dr Santonja. As mentioned earlier, this would all come to an end in 2017.

Many experienced people within the NPC could have been the perfect candidate to be vice-president of the NPC and Professional League. But Manion (below) handpicked his grandson, Tyler, to run the show, keeping everything within the family.

The original and real IFBB under Dr Santonja

There are many trademarks and copyrights created with the IFBB name, but there is only one IFBB. That is the one created by Ben Weider. That is the one still growing under the watchful eye of current IFBB President Dr Santonja.

The NPC, NPC Worldwide and IFBB Professional League might still use the name IFBB, but they are not the real IFBB. They are not affiliated with the worldwide federation created by Joe and Ben Weider in 1946.

The IFBB is the only bodybuilding federation in the world recognised by the top sports establishments worldwide. No other federation or private entity comes close.

Manion knows the power of the IFBB name and he and his family will keep using it to promote his events until he eventually switches over to the new names they trademarked. It is only a matter of time before Manion changes his pro organisation from IFBB Professional League to NPC Pro. This would work perfectly with his NPC amateur division.

To make things worse for Manion and his bodybuilding company, Dr Santonja has decided to rebrand their pro division, IFBB Elite Pro, to IFBB Pro. This will be seen by the Manion family that Santonja is starting to tighten his hold on the IFBB name.

History cannot be denied. It is easy to understand where and when the IFBB started and where it is today. While many have important ties to the IFBB, such as Manion, the fact is that Santonja is the only true successor after Ben Weider.

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FRONTDOUBLE COMMENT: This month, some UK competitions will be offering athletes the chance to win an IFBB Pro card. Recently, this card, rather than the NPC version, was described to frontdouble.com as a "Skoda v a Rolls Royce". Do you agree with this sentiment? Post your views below.

A week of contest prep, family life, work, fatigue and increasingly precise attempts to get my physique right for the next four shows – with the next one my 2Bros debut

Saturday, September 19, 2026 – show day:

Sunday, September 20, 2026:

Monday, September 21, 2026:

Tuesday, September 22, 2026:

Wednesday, September 23, 2026:

Thursday, September 24, 2026:

Friday, September 25, 2026:

MORE FROM FRONTDOUBLE:

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Sibel Osman returns to the same head judge who scored her last, aiming to prove she has put his feedback into action on the road to an IFBB Pro card

MORE FROM FRONTDOUBLE:

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Jim Georgiou talks bodybuilding injuries, mentality, routines, sacrifices, social media pressure and why he still trains with the same intensity decades into the sport

1: What first drew you to bodybuilding?

2: What’s your 'why'? What keeps you pushing through hard preps and off-seasons?

3: How would you describe your relationship with your body today?

4: Was there a turning point where you started to see yourself as an athlete, not just a gym-goer?

5: What’s something people often misunderstand about you, or about bodybuilding in general?

6: How do you mentally handle show-day nerves or physique comparisons?

7: What does your ideal off-season look like, mentally and physically?

8: What sacrifices have you had to make to chase this goal?

9: If you weren’t bodybuilding, where do you think your focus would be?

10: Is there a quote, book, or philosophy you live by – inside or outside of bodybuilding?

11: What’s the hardest thing you’ve ever overcome, in life or in sport?

12: How do you unwind or reset when you’re not training or dieting?

13: How has bodybuilding changed your view of confidence, discipline, or self-worth?

14: What is your current training split and why?

15: Do you feel pressure to always look a certain way outside of prep?

16: Have your relationships (friends, family, dating) changed because of your lifestyle?

17: Can you give us one of your favourite prep meals and one of your favourite off-season meals?

18: What’s next for you; as an athlete, as a person, or both?

19: Who inspires you and why? Could be in bodybuilding or beyond.

20: If you could send one message to your younger self, what would it be?

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

From the 2017 split to the fight over the IFBB name, the Santonja–Manion divide continues to shape modern bodybuilding

What Is the Difference Between IFBB and NPC?

The fight for power

The original and real IFBB under Dr Santonja

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply