Masters Bodybuilder Prep Diary – Episode 7: British champion and PCA Pro on the darkest of days

Four from four, a British title and a PCA Pro card, on a day nobody in Telford will forget

Saturday, October 17, 2026 - one day out, PCA British Championships

I start my online check-ins. I need to get pretty much all of these finished before we head to Telford. I want to leave just after noon. Of course, that's never going to happen. I'm still using the toilet like we're an inseparable new love. I start packing the car about 1.30pm. I notice the tyre pump in the boot and remember my tyres are below recommended pressure. So I fish it out and start pumping them up. Two down, two to go. But the passenger side fails to connect properly and suddenly, instead of filling the tyre with air, it starts deflating. Soon, one is sitting completely flat on the driveway. And the other is seriously below the safe pressure to drive. I start to rant. Laura finds another pump in my son, Jack's, car. Fixed. Who's panicking? We set off, late as usual. But it's a smooth drive into Telford International Hotel. Some check-ins were late, so instead of relaxing, I need to go through these to ensure clients are set up for the week. Day 1 of the PCA British Championships has also taken place, so I have to go through instagram with a fine tooth comb and collate all results for FrontDouble. That is in between heading to the venue and getting my base coat of tan.

Sunday, October 18, 2026 - PCA British Championships show day

I use the toilet seven times before leaving the hotel. How am I even supposed to compete today when my stomach is like this? I check-in with Nathan; usual drill, short, sharp espresso and 10-minute walk to "get things moving". I pull a wry smile. Trust me, I don't need to get things moving. Still. I dress and walk round the car park for 10 minutes in the freezing cold. I get my things together and head to registration and top coat, leaving Laura to enjoy her complimentary breakfast. In tanning, I'm stood with a guy in tattoos. We stand there and dry in front of the fan in silence. I don't recognise him from previous shows. I later discover it is Mateusz Chmura. Had I known then who he was, maybe I would have spoken. It seems eerie now, but little did either of us know what was about to transpire. That within a couple of hours, he would collapse on that stage. Those thoughts persist all week.
When he collapses during Classic Bodybuilding Medium, no one knew if he had merely fainted, or was in real trouble. But the shrieks from PCA tanning made it clear soon enough. They scream for paramedics. Laura rushes to the stage. She is an Emergency Care Assistant - a paramedic in all senses. My abiding memory is seeing her start CPR. Pumping away on his chest. I will her on before being asked to leave as the auditorium is evacuated. Screens are hurriedly thrown around the chaos to ensure some degree of dignity. The repeated calls for a defibrillator echo around the silent auditorium. I wait in the foyer for news. Several people say the show cannot continue. There is lots of speculation. If he is alive, they may decide to carry on. This is not like football, where cardiac arrests in the crowd see fans ferried out while the game continues. Hundreds have planned and timed their body for this moment. It seems harsh. Cruel. Cold. Laura finally returns. I hug her. The details are harrowing. But at this moment Mateusz is alive. The PCA calls everyone back in after about two hours. A cheer goes up when news is relayed that Mateusz's heart is beating. They give competitors the choice of continuing. The overwhelming majority decide to carry on. Perhaps as a tribute to him. Who knows. About four classes are ahead of me. I'm on stage with another 11 or 12 people. It is a big class. Two large digital screens flank the stage. As I perform my posing routine, I turn to the side and see myself on it - I don't look too bad, I think. Still, in comparisons I'm not in the centre, but from the corner of my eye I can see the centre spot changes places several times, which is not normal. I'm uncertain of my placing right until the end, despite reassurances from Laura and Nathan. I'm British champion and a PCA Pro.
Before I do the overall and Pro show, I find out that, in fact, Mateusz has died. My mood changes. On the way home, as I'm cruising and chatting over the horrific events with Laura, I'm flashed on the motorway. I'm not even home and the good feeling is well and truly gone. It was brief anyway after what happened today.

Monday, October 19, 2026

Mateusz is the first thing on my mind as I wake. I check-in and Nathan asks, 'How you doing Mr New PCA Pro?' But I'm not feeling it. When I got home last night, I wrote the story of his tragic death. I got to bed at 2am. I feel rough this morning and have to reschedule a PT client. I'm still feeling ill. I don't train today either. Mind just not on it. Food is up though as we reset a little ahead of my final competition of the season, the NPC European Masters in Milan on November 14. 125g rice becomes 200g and Hydrorice or cream of rice moves from 50g to 120g at Meal 1 and 100g at Meal 5. Dark chocolate moves to 15g from 10g. This is the big win. You have no idea how much difference that 5g makes.

Tuesday, October 20, 2026

Again, I wake with Mateusz on my mind. Usually I am not affected by these things. But I think I am starting to be. I keep thinking of Laura working on him furiously and wonder how she does such a job. I tell the kids how proud they should be of their mum, that she is a real life hero, not me, a show-pony with a few muscles. Lots of people, including my old industry in the mainstream media, are jumping on the story. But true to form, they do it a disservice. I write a tribute piece. I still don't train today.

Wednesday, October 21, 2026

I start the day in severe pain again. What is going on with my stomach? At 8.45am I am lying on the kitchen floor in agony. I'm helped to the sofa, given painkillers and sleep until my shift. Later, I sign my contract. I got offered the job from last week's interview. New Assistant General Manager of my gym. First salaried job since my redundancy from my 20-plus-year newspaper career in December 2024. No more relying on my redundo package, which is now more than 50 per cent smaller due to using it to live. I train today as pain has gone and I need to do something.

Thursday, October 22, 2026

I feel better today. No pain. A little less exhausted. Fatigue is still there but manageable. I PT a client, then train before my shift. I continue to make plans for my new AGM role. I have a raft of ideas. I still keep thinking of Mateusz. It is hard not to.

Friday, October 23, 2026

Legs today. I train, chat with the gym manager about Monday's start, then get home, change and take my daughter to Lakeside for the opening of new yoghurt shop Frurt. We wait in the queue for two hours just so she can be one of the first 150 people to get a free pot. I get one too. Not for me, of course, but for my son, Oliver. As I buy banners and wrapping paper for his 12th birthday on Tuesday, the yoghurt starts running everywhere. I'm now exhausted, fatigued and hungry. And stuck in a shopping centre. Later, I start to realise I need to get my head in the game. Milan is in just three weeks. And I've barely given it a second thought.

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

MORE FROM FRONTDOUBLE:

“I’m in real trouble”: the worst week of my prep, two days out from the PCA British Finals

Three from three, an overall near-miss and a stomach bug nine days out

Masters Bodybuilder Prep Diary – Episode 4: A second win, a school disagreement and Phil Vickery in the tanning queue

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

Prep Diary of a Masters Bodybuilder: Episode 2 – Learning to let go

Prep Diary of a Masters Bodybuilder: Episode 1 – The Road to Milan begins

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“I’m in real trouble”: the worst week of my prep, two days out from the PCA British Finals

Prep Diary of a Masters bodybuilder - Episode 6

Saturday, October 10, 2026

Diarrhea day two. I rack my brains as to the cause. Have I eaten something? No. Diet the same and has not changed. In which case, was the rice OK? Was the chicken OK? My wife has eaten it. She is fine. So it's not that. I push on. Take Oliver to football training. Sit in the car and go through my online check-ins with clients. Georgia Currie, a PT in our gym, has made stunning progress in just 12 weeks. Hips down, midsection very lean. Abs on show. Quads slimmer. No extreme dieting, either. Just a sustainable plan and monitored, adjusted cardio. Charlotte Gerrett too. The assistant manager, soon to be spreading her wings and leaving for pastures new. Lower body much trimmer, upper body definition. Both should be very proud of what they have achieved. I know I am very proud of them. Some clients, however, forget to check-in. It is no coincidence that the ones who never forget a check-in are the ones who get results.

Sunday, October 11, 2026

Match day is always the first and pretty much only thing on my mind on Sundays. My son's football always takes precedence. Another strong game for the big man. Man of the match continues to be a strange decision but I stress to him that we no longer need this external validation. We strive to put in a man-of-the-match display each and every match and if others choose to recognise this fine. But if we can self-assess afterwards and ask if we could have done any more, then we have done all we can do. I'm trying to build his mental and emotional strength. Two more online check-ins today, plus some writing for my websites. Oh and diarrhea day three. Diet remains at baseline amount of 1900 calories. It's been a week and a bit on this now. Things are fine. Hungry-ish but nothing I cannot manage. I notice that my face is coming in even more now, though. And I didn't think that was possible.

Monday, October 12, 2026

Diarrhea day four. I feel rough today. I feel ill. I have a client at 8.30am, then a 10-2 shift. Training after. I honestly believe I'm going to struggle to do all this. I have an interview tomorrow for an assistant manager role at Thurrock and still need to put together a plan for my first 30 days and a SWOT analysis. But my printer needs ink. Something else I need to worry about while nursing a bad tummy. It is distended on occasion; swollen, as if sore. And the diarrhea shows no signs of stopping. I choose to take a rest from training and end up having to leave a few hours early because I am so ill. I take half a day's holiday so I still get paid.

Tuesday, October 13, 2026

Diarrhea day five. No idea what is causing this. I check in again early doors. Two more days of baseline diet. I'm super light, super lean and have a face like death. And a tummy to boot. My interview is at 11.30am. Then a client at 1pm. Then I will try to train legs for the last time ahead of the PCA British Finals. Advice from Nathan "light pump session only". I message back "understood". I get through the day, then have Oliver's football training in the evening. I also change my posing routine music for something slower. But right now I just don't have the energy to practice it.

Wednesday, October 14, 2026

Client at 9.30am. Train a push session. Then shift 12-4. Have to see a mate immediately after, then pick up dog food. I don't get home till 7.30pm. And it's diarrhea day six. Something is seriously wrong.

Thursday, October 15, 2026

Diarrhea day seven. It has now gone nuts. By early morning, I've been close to eight times. I feel like I'm in real trouble now. I check-in. I'm very light. Almost half a stone down from the PCA Masters less than two weeks ago. Nathan messages back: "I was really hoping it would have cleared up by now. Do you think you can handle more food going in today?" We are supposed to be starting our carb load for the Brits. I reply: "I can handle more food. I'll just push through."
I have a client at noon, a pull session planned, then a 2-6 shift. I sit at home wondering how the hell I am going to go in today. It is that bad. I feel very ill.

First meal is 100g rice pudding 50g whey, 20g honey, 10g dark chocolate. No issues. I eat again before I leave: 300g rice, 150g chicken breast, 100g green veg, 30g raisins, 10g honey. Again, no issues. I get through my PT client without issue. Training a different story. I struggle Long breaks. I can't seem to manage it. It is a very light workout.
Midway through my shift my tummy starts to hurt. I'm almost bent double as I tidy weights away. Some members are asking if I'm OK. I end up going to the locker room. I crouch down as the pain courses through me. I'm in agony. So much so, I'm calling out in pain. As I'm crouched on the floor, my colleague, PT and boxing trainer Vasil Pilarski, comes in. He's immediately concerned. Tells me to take deep breaths, then goes to fetch a mat and returns telling me to lie down. The pain dissipates somewhat. He stays with me, checking if I'm OK. I text Laura to come get me. No way I can drive home. I can barely move. I'm three days out from the PCA British Finals.
I get straight into bed once home. We call 111. They promise a call back within two hours. It gets to 11pm – several hours and countless trips to the toilet later – and still nothing.

Friday, October 16, 2026

I'm up several times in the night as water continues to cascade through me. I'm in real trouble. Two days out from the PCA British Finals and I have no idea what is wrong with me. I use the toilet so many times I actually lose count. My tummy is gurgling like something from a deep sea horror movie. I do an eConsult and get a GP appointment for 11.20am. I check-in, somehow managing to do my photos. Nathan messages: "I know it's not ideal but you still look crazy." All I can see is that I am now a prep lightest, having lost almost 3lbs overnight through constant diarrhea and only managing four of my five meals. I see John Yousseff, an Over 45 competitor, on insta saying how his first carb loading day saw him nine lbs up. And here I am losing weight.
GP says he can't do anything. Can't give antibiotics. Nothing. Just monitor. This is not what I had hoped for. I wanted it gone. Yesterday.
Food, however, I can still manage. We increase Meal 2 to 140g rice pudding, 50g whey, 10g peanut butter, 10g dark chocolate, 100g banana and 30g honey. Goes down a treat. I return to taking Imodium Plus and a heavy dose of hope.

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

Three from three, an overall near-miss and a stomach bug nine days out

Prep Diary of a Masters bodybuilder - Episode 5

Saturday, October 3, 2026 – PCA Masters show day

Sleep has been disrupted four or five times because I'm up to the toilet with more water flowing through me than the Trevi Fountain. Yesterday we put in 100g asparagus in four of five meals and 1g of vitamin C per meal. No Peak Max this time either but we wanted to be a touch sharper, because the PCA lean towards condition over anything else. I've dropped more water with this protocol than anything, but I am still nice and full.
We arrive at the venue, Connexin Live in Hull, early. I have to urinate in a plastic cup after parking my car because I'll never make it to the toilet in time. The glamour is never far away in bodybuilding.
I meet lots of friendly faces – competitors in my class and in other classes – as the build-up begins. One thing that always stands out to me at bodybuilding competitions is the mutual respect and camaraderie among competitors.

My coach, Nathan Smart (above), is in attendance for this one. He has a look at me. Everything is on point. We agree to hit the pre-stage pump up a little harder to close the gap to my post-workout look, the one that has me in the best bog in Thurrock. He gives me some of his Engineered Muscle Turbo Pump supplement, which I sip while flogging myself with bands backstage, in between a few trips to the toilet, of course.
On stage I get moved. I look down. The tape to mark the competitor line is in a cross. I'm in the middle. Good sign. Former England captain and World Cup winner Phil Vickery (below, right) is in my class. I mention it to the PCA MC who says he recognised the name. As Phil finishes his routine, the PCA MC gives him a congratulatory message. The rest of us walk back on stage for our posedown, all shaking his hand as we return. I take the victory - three from three. The feeling of winning never gets old. Phil is very complimentary about my physique, which feels surreal given his stature.
We hang around another five hours for the overall, drip-feeding four rice cakes, 80g chicken and 15g honey twice, all with just sips of water now, having already put in 2.5 litres. I believe I have a genuine shot at the overall. Indeed, it is close. I am convinced I have it. It goes to the brilliant Over 40 winner Zack Gibson. Top bloke and who has a very similar shape to me. He wins his PCA Pro Card. I have to wait for my chance to win mine at the PCA British in two weeks.

Sunday, October 4 2026

Laura, thankfully, did the four-hour drive home. I had an off-plan meal at a services on the way - the first since May. We are up early and standing at Oliver's football match by 9.15am. He scores. That's another fiver for Robux. I give him another pep talk.
Watching the overall video back Zack is a touch sharper than me. He deserved the overall. Nathan messages: "We won't miss next time."

Monday, October 5, 2026

I have another shot at an AGM job. Thurrock branch, where I work as a PT/FC, is becoming available. I'm told to apply but temper my expectations. From yesterday, I'm back to baseline diet; 1900 calories. Cardio is back in, this time a modest 20min. Steps at 10k. This will remain for the next few days as for the first time in three weeks we do not have a show this weekend. The PCA Brits is next on October 18.
The school texts. Now my daughter has a detention. She's not had one in the three years she's been there. I send a reply; not in my time she isn't. In yours. We receive a lengthy email from a teacher which is very intimidating and aggressive. It gives me an insight into what this place is really like. The school’s reply was blunt: no debate, no parental input and, if I didn’t like it, I could take it up with Ofsted. In other words; 'you will comply. If you don't like it, bring it on'. All additional stress none of us in the house need, nor asked for. More stuff I have to deal with while preparing for a British finals.

Tuesday, October 6, 2026

The email tirade with the school continues. I'm calm. In control. Purely because I wasn't making a request. I was telling them what would happen. I'm also no longer interested in anything they have to say. I consider pulling them out of the school system entirely, moving further afield to clear the mortgage and therefore setting up an easier financial situation whereby I can homeschool the children.
I have a disagreement in the gym. I ask how many sets someone has left, while with a PT client. "I've just started," they say. OK, but how many sets do you have? "I've just told you I just started," she shoots back. We walk away and do something else, realising quickly we would have more success howling into the void.

Wednesday October 7 2026

With the baseline diet returning, so does the need to prep spend. I buy two cheap games for my Steam Deck totalling a tenner. They will no doubt sit in my library unplayed for months. Honestly, I think it is the act of spending which is better than doing anything with the things you actually buy.
I stumble upon a YouTube video analysing the PCA Masters. I'm in it. My ego is massaged nicely. "Look at this guy!" "Gary just needs more back" is ringing in my ears. But it's a positive assessment.

Thursday, October 8 2026

Last day of baseline diet before a brief top up tomorrow with a high day. Face is really starting to come in now, even more than it has been. Feeling in a good spot though. Cruising in. I have no idea of what is about to come...

Friday, October 9, 2026 – 9 days out

High day drops. Good deal of food here. Meal 1, for example, is 175g rice pudding [Hydrorice from Engineered Muscle], 50g whey, 30g honey, 10g dark chocolate. Meal 2 is 300g basmati rice [cooked weight], 150g cooked chicken breast, 30g raisins, 20g honey, 100g green veg and four rice cakes. I swap meals 1 and 2 purely because I'm waiting for my delivery. Midway through 175g hydrorice I start to feel like I can't finish it. Still, I do. I go to train about 3pm, two meals in. But when I arrive I'm feeling off. I'm flagging pretty quickly during training; back with some arms to push carbs in specific places. I'm taking longer and longer between sets. I feel rough. Energy tanks. I message Nathan about whether cardio is still required because I feel I'm about to puke any second. It is. I get through the work out somehow but I'm not right. I feel ill. I do my post-workout pics but need to take a long rest in between each one. This is not like me. God only knows how I manage to drive home. I slump on sofa. Stomach all over the place. Laura checks my blood sugar. It's super low. I eat four rice cakes but cannot manage the rest of meal 3. She checks it again before I'm allowed to fall asleep. Upon waking about an hour later, I take myself to bed. I've clearly got some sort of tummy bug. Stomach is upset and I'm belching large clumps of air. Not pleasant. Eight days out I'm bed ridden from 5pm. Temperature slightly raised too. In eight days, I go for a PCA British title and my PCA Pro Card. This is not a good spot to be in.

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

"I had to save myself”: Former Olympia competitor, 52, shares full prep and comeback from mental health crisis

James Llewellin opens up on mental health, sobriety and his return to competitive bodybuilding – while documenting his full prep ahead of the PCA Universe

By Gary Chappell

FORMER Olympia competitor James Llewellin says he had to “save himself” after a mental health crisis that saw him drinking up to two litres of vodka every weekend – and is now documenting his bodybuilding comeback at 52.

Llewellin is preparing to step on stage at the PCA Universe next month, just seven months after hitting what he describes as “rock bottom”.

“I never embarked on this journey to step on stage again,” he said. “I embarked on it to save myself from my destructive tendencies.”

Just months ago, Llewellin was in a very different place. In September last year, his partner was forced to call a crisis mental health team during the early hours of the morning.

“I was in a real mess,” he said. “I’m not ashamed to talk about it. Just like physical injuries, mental ones can be much tougher to recover from."

Last year, up until late summer, Llewellyn says he had fallen into destructive habits that spiralled over an 18-month period.

“I was drinking between 1.5 and two litres of vodka every weekend,” he said. “That went on for around 18 months.”

He admits it was compounded by poor nutrition, vaping and inconsistent training.

“In September 2025 I suffered a breakdown," he said. "There was emergency mental health intervention and I was at rock bottom. It was truly frightening. I felt there was no way out.

“I had everything I could ever want – a beautiful family, a home – but I was suffering silently with zero confidence and extreme anxiety. Even social situations petrified me.”

Despite being offered immediate support, Llewellin made a decision that would shape the next phase of his life.

“I knew the problem I had. I had to stop drinking and become sober. Start taking care of myself again – eating properly, training consistently and getting back into a routine.”

A return to structure

Seven months on, the transformation has been as much mental as it has physical.

“I’m healing well, focused, motivated and excited for the future again,” he said.

For Llewellin, the process of bodybuilding – not the stage – has always been the driving force.

“Competing isn’t my favourite part of bodybuilding," he said. "The journey is what I love. Transforming your body into something unrecognisable is addictive. Like any addict, swapping one addiction for another is often the easiest path.”

James Llewellin's bodybuilding journey spans more than 30 years and he admits it is ingrained in who he is.

“I know no different. I live for this process and the strength it gives me.”

Helping others by speaking out

Llewellin’s decision to open up about his struggles has resonated far beyond his own journey. And he hopes sharing his experience will encourage others to address their own struggles.

“I’ve had hundreds of messages over the last few months,” he said. “It’s shocking how many people remained silent until I spoke up.

“There’s no shame in talking about how you’re feeling. It’s OK to feel down some days – that’s normal. But when it starts to impact your life every day, it’s time to recognise it and do something about it.”

A different battle at 52

Now just weeks out from competition, Llewellin admits this prep has been unlike any he has experienced before.

“As we age, our bodies change," he said. "Dieting is very different. Food intolerances, training style, even certain PEDs – things are never the same.”

After initially preparing alone, he has brought in coach Jay Davies in the final stages of prep.

“I’m hugely competitive – that hasn’t changed," said Llewellin. "But now it’s about bettering myself. It’s me against me. I could have cruised in and looked respectable. But I always want more. I want to be freaky.”

James Llewellin full prep bodybuilding protocol

Llewellin has been documenting his full contest prep, including both his performance-enhancing drug protocol and his exact diet.

At just under five weeks out, his daily nutrition is structured across six meals:

Meal 1
4 fried eggs, 2 slices seeded toast, 1 Activia yoghurt, berries

Train

Meal 2 (post-workout)
2 scoops Pro Recover, 1 scoop whey, oats, 1 banana

Meal 3
Turkey or chicken mince with half a rice pot

Meal 4
Oats, 1 scoop whey, handful of raisins, handful of granola, oat milk

Meal 5
Either steak and 2 eggs with half a rice pot, or 2 salmon fillets with a rice pot (alternated daily)

Meal 6
Small tub Fage yoghurt with berries, 1 scoop whey and a handful of cashews

Fluid intake: approximately two litres per day.

PED Protocol

At the same stage of prep, Llewellin also revealed he is using:

350mg testosterone per week
350mg masteron per week
350mg winstrol depot per week
One Proviron daily
Nolvadex daily
25mcg T3 daily
4iu GH on waking

Despite the level of detail, his overall approach remains unconventional. He is not tracking calories or macros, is not weighing food and had not introduced cardio at this stage of prep.

Instead, he is relying on instinct, experience and visual feedback built over 30 years in the sport on.

More than just a comeback

For James Llewellin, bodybuilding is no longer just about the stage.

“It’s been an amazing journey over the last six months," he said. "I lost myself for a couple of years, but I’ve found myself again.

“This doesn’t end when prep finishes. This is a lifelong journey for me – to find a happy place.”

And when he walks out at the PCA Universe, it will represent far more than just another contest appearance.

One response to “"I had to save myself”: Former Olympia competitor, 52, shares full prep and comeback from mental health crisis”

Allan Miller

May 12, 2026

LOVE James Llewellyn!!....
this article was absolutely TERRIFIC!
Thank you!

Reply

Four from four, a British title and a PCA Pro card, on a day nobody in Telford will forget

Saturday, October 17, 2026 - one day out, PCA British Championships

Sunday, October 18, 2026 - PCA British Championships show day

Monday, October 19, 2026

Tuesday, October 20, 2026

Wednesday, October 21, 2026

Thursday, October 22, 2026

Friday, October 23, 2026

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

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Prep Diary of a Masters bodybuilder - Episode 6

Saturday, October 10, 2026

Sunday, October 11, 2026

Monday, October 12, 2026

Tuesday, October 13, 2026

Wednesday, October 14, 2026

Thursday, October 15, 2026

Friday, October 16, 2026

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

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Prep Diary of a Masters bodybuilder - Episode 5

Saturday, October 3, 2026 – PCA Masters show day

Sunday, October 4 2026

Monday, October 5, 2026

Tuesday, October 6, 2026

Wednesday October 7 2026

Thursday, October 8 2026

Friday, October 9, 2026 – 9 days out

Want a coach who's living the prep alongside you? I'm taking on clients. DM me on instagram @gary_chappell76 or email info@dietplanman.com to apply to work with me.

MORE FROM FRONTDOUBLE:

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James Llewellin opens up on mental health, sobriety and his return to competitive bodybuilding – while documenting his full prep ahead of the PCA Universe

A return to structure

Helping others by speaking out

A different battle at 52

James Llewellin full prep bodybuilding protocol

PED Protocol

More than just a comeback

MORE FROM FRONTDOUBLE:

One response to “"I had to save myself”: Former Olympia competitor, 52, shares full prep and comeback from mental health crisis”

Leave a Reply Cancel reply