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.

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

Two wins from two, one battle at home

Saturday, September 26 – 2Bros debut show day.

I wake at 4am. Same routine because Nathan is stateside with Yinka at the Olympia. It's 8pm there. Pics, weight, back to bed till 6am. Plans drop alongside the comment: "Absolutely crazy look. Hard, full and vascular and you've only just woken up. This is only going to get better." Before Meal 1, I have a strong, sharp coffee. The plan is to have two meals before stage and two litres of water. Salt remains consistent. I'm relaxed. No stomach pain today like last week at my opening show.

Laura and I both wake, dress – I can't shower due to having a base coat of tan from the night before – and make our way to the venue. It's like a who's who of Instagram. The base coat of Pro Tan has me looking ridiculously dark, but even so the tanner asks if I've even had a base coat. Top coat goes on. 2Bros run their show with an iron fist. Officials patrol the tanning area calling numbers, telling relevant competitors to get their glaze, then get backstage to pump up. It's warm backstage, which really helps — you're more vascular when it's warm, and pumping up is more manageable.

I know I need to pump up more for this one, as we try to match the post-workout look we've tracked every day for two weeks. I start with biceps, then shoulders, then move into my weakest bodypart – chest. Four to five sets of 15-20 reps with bands. Then press-ups. Officials have us queueing two classes deep, ready to go on. At this stage I'm just keeping the pump by posing hard, squeezing the muscle.

We're on. I wave to the crowd as if I know them all and they know me. I only know my wife, Laura. Quick comparison of the four of us. Not even quarter turn side poses. Then off. Back on for 20-second individual posing. I show them my best front poses but not my back, which is generally weaker. Before I know it, we're off stage. Then I have to wait more than an hour just for posing routines and awards.

I'm chosen as the winner. Such an addictive feeling. Two shows, two wins so far on this return.

Sunday, September 27

We're up early for my son Oliver's football match. 9.15am arrival and it's a 40-minute drive. Some other football parents have a bit of banter about my tan — looks like jaundice, apparently. Ollie plays well but has an issue with his plantar fascia. He gets through it. Another strong showing. Back to baseline diet today: 1900 calories today and tomorrow. We will likely start loading again on Tuesday into the PCA Masters in Hull next Saturday, October 3.

Monday, September 28

Baseline again. I'm starting to feel washed out, for no other reason than the two shows, I'd imagine. Post-workout look is strong again — wild, in fact. Condition just keeps getting better.

It's Fudge's birthday today, one of my four cockapoos. She is four. Laura and Georgia, my daughter, insist on going out to buy her some bits. I choose to stay because I have a ton of writing to do for FrontDouble and News Uncut. They return with doggy cakes and film themselves singing happy birthday to Fudge, who seems to sit there attentively until they've finished, before grabbing her cupcake and padding off down into the living room.

Tuesday, September 29

Day 1 of PCA load. Higher carbs. Raisins and honey back in with my rice and chicken. Gorgeous meal. Rice pudding doubles from 50g to 100g. Must remember to buy some more — always get caught short needing some urgently. Post-workout pics are insane again. Really need to nail this look for the stage on Saturday.

Wednesday, September 30

Hugely tired today. I'm assuming it's the extra carbs, because there's no cardio at this stage and steps are moderate.

I get a text from school while I'm at work — Ollie's been given another detention. A few minutes late in the morning because the traffic on the school approach is appalling. Why does the school think it's OK to book detentions in my time? When the school day ends, that is my time. Turns out they have government permission and don't need parental consent. We live in a dangerous world where schools and government can override parental consent. He will now miss football training because of this, and no one can collect him when detention finishes due to work. That is why these things must be arranged with parents and not forced on them.

Laura calls the school and they are, as usual, unhelpful, but promise to wait with him until someone gets there. I'm waiting at the school for an hour. No sign of Ollie. Laura can't reach them on the phone because the school is now shut. I find a teacher and, staying calm, explain how disappointed I am that the school seems to want to crush him and ruin his experience so early on. I express my fear that I have no idea where my 11-year-old is. Turns out the school did not wait with him as promised, and he made the decision to walk home alone. He is now in trouble. And so is the school. But hey, they got their 30-minute detention.

I receive my feedback from the 2Bros head judge. Pretty awesome: "Conditioning was good, your physique is balanced, shape is good and skin still good also. Nothing wrong to say except keep growing if you can while preserving that balance and aesthetic." Noted. Off-season pending.

Screenshot

Thursday, October 1 – PCA Masters, two days out

Two days out. I remember I am competing Saturday. I finish and publish my 2Bros colour piece from last Saturday, set up Sibel Osman's Road to Milan piece, and start on a feature with the excellent Official Body Muscle Art. All before client work and my own job.

I see some other Over 50s competitors on social media and the nerves start to kick in. Everyone is telling me how good I am and that they can't see anyone beating me. The positivity makes me uncomfortable, and I know it's never as clean-cut as that. I also know not to focus on others. But that is always easier said than done.

Friday, October 2 – PCA Masters, one day out

The day got progressively worse as it went on. Dropped Ollie to school in plenty of time. Daughter unwell so didn't go. He finishes at 2pm on Fridays, so we planned to get him picked up by his mother-in-law, then travel to Hull early.

No work today as overtime finished, but had to go in for a team meeting — AGM role up for grabs. This gives me something to think about. Had to buy more whey protein and more asparagus on the way home; we're putting in 100g of asparagus over four meals today, together with 1g vitamin C, as both work as a mild diuretic, although I'm not a fan of diuretics. Muscle is 70% water and needs water to be hard and full, so pulling water never makes any sense, even mildly.

Late getting back home and still need to take the dogs out. On the walk, I get a text from the school: Ollie was a few minutes late to a lesson and now they want to give him a 30-minute detention today after school. My blood hits boiling point in record time. This is the third time they have tried to enforce an arbitrary same-day detention in my time. I have already written to them saying they have no authority over my time, and all they said is they have government permission and don't need my permission to keep my children after school. This is a dangerous route to go down. The government does not own my children either.

We still haven't left for Hull, so plans for an early departure are now scuppered. We eventually leave but it takes us more than five hours to arrive at the Airbnb. I reach the base-coat tanning venue at 8pm, only to realise former England rugby captain and World Cup winner Phil Vickery is competing. I make a mental note to try and nab him for an interview tomorrow. He's competed before but never at a show I've done.

I finally sit down at 9.30pm to eat Meal 4 — two meals behind and two litres behind. I still have writing to do. And I remember, finally, I'm actually supposed to be competing again tomorrow.

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.

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

Masters Bodybuilder Prep Diary – Episode 2: "The Look," CPAP and the best bog in Thurrock

Episode 2 of Gary Chappell's prep diary picks up in the final stretch before his return to the stage – peak week loading, a reflection on a life-changing CPAP diagnosis and the ordinary chaos of parenting, work and stress that doesn't pause just because show day is close.

Monday, September 14, 2026

I pad downstairs in my shimmering posing trunks. Let the dogs out. Return to the kitchen. Weigh myself. Set up my phone against my daughter's pink Stanley Cup and go through my mandatory poses for updated pics. Then I go outside and do the same in natural lights. A few minutes pass and my phone lights up. Plans for the day drop from Nathan. More food. The final week loading phase begins. We are going to do it slowly for more control over the look. I hear a lot of this phrase recently and it finally starts to resonate. Weight? To a degree, you can forget it. Strength? Irrelevant. The look? Everything matters. How do you look? Big? In proportion? Ripped? Dry [no extracellular water that blurs the lines]. The look is everything. A banging look can beat a monster bodybuilder who lacks condition. Food is high today. Not as high as the high days we have had over the past couple of days, but high enough to shed the zombie feeling and start breathing some life back into this once human being. Was promised I'd hear about that job today. Silence.

Tuesday, September 15, 2026

The morning routine begins again. Pad downstairs in posing trunks. Dogs out. Weight. Pics inside. Pics outside. One litre of water. 22 health tablets. Greens drink. All before Meal 1 - a meal I have no idea of until plans drop for the day based on this morning's look. More food going in. Perfect. Pics wanted post workout too. The accessible toilet in my gym is my new favourite haunt. The pics of my most muscular are starting to impress me – me of all people. An eternally grumpy 50 year old cynic who can find faults in almost anything. I feel more like a human being than I have in weeks. Busy night. Football training earlier than normal for my youngest. Dinner needs doing for daughter beforehand, dogs need taking out. I hate rushing. Still not heard about the job. I get home roughly 8pm to an overwhelmingly positive email that says I'm ready for the new role and my interview was superb. But they have given the job to someone else. Back to square one.

Wednesday, September 16, 2026

I'm going to start referring to sections of my life as 'BC' – before CPAP. Been treated since October 2025. At this point in time – BC – I was constantly tired. I'd wake feeling rough, drop kids at school, crash on sofa in darkness. Now I can wake at 6.15am perfectly fine. I could never dream of doing that in my life BC. It really is a biblical change. Morning routine takes place. Plans drop. More food. What a week! I am a fully paid up member of the human race again. Cardio - which was not high anyway – now coming down to 10mins. Pics in the best bog in Thurrock just keep getting better; I am skinned but bursting full. Son has second school football trial after getting through the first hurdle. He's upset coming out. Said it didn't go well and wasn't called over. I calm him down and say they already know your name so why would they call you over to ask it again. He's good enough to get in and that's not just because I'm his dad. He finds out Friday but as a parent it's another thing to worry about on top of everything else.

Thursday, September 17, 2026

Two days out. I now fully appreciate the phrase 'the look'. My bog pic today is banging. It is arguably the best version of me I have seen since I started competing as a Masters seven years ago. I look enormous; full, ripped, veins running across my body like an AA route planner. I'm happy. I reflect on the past 11 weeks. Taking on a coach was difficult at first. I'd coached myself for the last eight or so shows. 14 in total self-coached from 20 outings. But I finally learned to hand over the reigns. I realise now its merits; he worries about the fine details of what to do with my physique, leaving me to stress over other things! I'm not sitting here two days out wondering how much water I should drink or not drink, whether I should push more food or pull back. Nathan does the thinking and the worrying. I just execute. It is working well. I am more relaxed. And I look good.

Friday, September 18, 2026

One day out. Up earlier than normal because I start work early. Nathan is happy with morning pics. He posts before and after on his socials showing the 12-week difference from when I first reached out. I cannot remember looking that bad. We pull back slightly on food just a touch for the final day but it remains high in comparison to baseline diet. I feel washed out today though. Excessively tired. Today is also the day my son finds out whether he's in the school football team. I'm stressing more about that than anything else. Then it occurs to me that I brought in a coach so I would not have to stress about my own decisions surrounding my physique – leaving me free to stress about any other subject I choose! I collect the kids from school and it turns out the teachers have not put up the final list as they promised they would. So we have to wait until Monday at least to find out. We drive to Wolverhampton and the urge to urinate extends the journey time as I need to stop at a services. We arrive at the Airbnb about 8pm. I need to relax. I'm clearly not as comfortable as I need to be. Not sure why. With tanning at 9am tomorrow I put clear nail varnish on to avoid that brown staining which makes me look like I've been smoking 40 a day all my life...

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

Masters Bodybuilder Prep Diary – Episode 1: Black coffee, chewing gum, depletion and the Sainsbury's saga

FrontDouble founder and Masters bodybuilder Gary Chappell is heading back to the stage for the first time since 2024 – and documenting every high day, low day and missed blueberry muffin along the way. This is Episode 1 of an ongoing series following his prep all the way to his first European Mastersd in Milan in November as an Over 50s competitor, run alongside his coaching clients, his NPC regional, back-to-back shows across IBFA, 2Bros and PCA, his family and four cockapoos. No polish, no filter – just what actually happens.

Sunday, September 6.

Black coffee. chewing gum. sugar-free fizzy drinks. Maybe a sugar-free energy drink. The gap between meals is getting longer, harder. I'm now at the point of prep where i'm licking the bowl containing my last meal; 250g Greek yoghurt, 20g whey, 10g peanut butter, 10g dark chocolate. Not licking it with my tongue – I'm not an animal, you know. I'm clearly much more civilised. I run my finger around the inside of the bowl and lick my finger afterwards. I'm sitting here two weeks out from my first show since 2024. A few months ago, my season was over before it had begun. We [coach Nathan Smart and I] and decided to postpone it until 2027 following a wretched off-season blighted by sleep apnea and subsequent chronically high levels of haemoglobin and haematocit, caused by severe hypoxia. But after a successful health phase, my body responded so well that suddenly 2026 is back on the table. I will step into the Over 50s at the earliest possible opportunity, having hit that milestone is May.

The drained feeling of depletion sweeps through me. It's almost akin to boredom. Nothing to look forward to. Maybe this is the reason behind prep spending. A longing to have something to look forward to, so we bodybuilders buy stuff we don't actually need.

Entered first 2Bros show today. Almost fainted at the cost. £242 including tanning. I'd expect to be handed the Jules Rimet at this fee.
35 minutes until I can eat 125g rice, 150g chicken breast and 100g green veg.

Monday, September 7

High day. Weight and pics first thing out of bed. Posing trunks out of the wardrobe. Pics in the kitchen under inside light, then outside, photobombed by cockapoos sniffing the morning air. Mood so much better with more food going in, although my face seems to get more sunken on these higher carbs days. Can never understand why. Must be the body pulling water into the digestive system.

Tuesday, September 8

Another high day. Same macros as yesterday. Made legs easier, as if easy is ever a word to associate with legs. Still feel drained between meals. Face coming in even more.
9pm - I have just discovered I've missed a message that said "have a blueberry muffin pre-workout, post-workout and before bed". Jesus! What?! How the hell did I miss that?! Six muffins I've missed. I message Nathan. Conversation ends with me scrambling to local Tesco only to discover they don't have any muffins. I'm not going to Sainsbury's instead. It's late. I'm tired. Definitely not going to Sainsbury's.
I go to Sainsbury's. Two muffins before bed. Glory of bodybuilding.

Wednesday, September 9

Back to baseline diet 1900 cals. Cardio back in. Half way through the day and I'm back to feeling drained; depleted, needing chewing gum, coffee, something – anything. Find out my NPC regional is going to be the busiest of the season with at least 250 competitors. This does nothing for my confidence. I'm now creating make believe scenarios in my head over the next few hours and treating them like the true events. My son's Year 7 football trials three days into his first week at high school focuses my attention elsewhere. Good player. I believe in him. He should do well. Always a worry though when there are so many kids competing for so few spots. Collect him and he seems to have done well. I spend the rest of the evening preparing for a job interview tomorrow. I've never needed the money more in my entire life following my redundancy from national newspaper journalism in 2024.

Friday, September 11

I wake buzzing from yesterday's interview still. Quietly confident I'll get the job.
Brain fog, I remember you. I struggle to concentrate during training. Rest between sets seems to be getting longer. Maybe it isn't. Maybe I'm just bent over double staring at the floor for longer after I finish my set. What little personality I had is now draining from me. I've replaced the role my wife had made firmly her own by falling asleep in front of the TV early at night.

Saturday, September 12

Officially one week out from my return to the stage for the first time since 2024. Coach messages to confirm check-in tomorrow. Assume this is where we start to plan for the week ahead. I hate the phrase 'peak week'. Some polishing can take place, yes. I'm competing every Saturday for the next three weeks; IBFA Night of Champions, 2Bros qualifier and the inaugural PCA Masters. At this point, you just want to get on stage. Death face is sharp now; cheeks and eyes sunken in. Toilet breaks infrequent as everything is being used, although urination flows more than the Trevi fountain. Carbs low for five days now since back-to-back high days. Back in the garden early doors tomorrow with nothing but my trusty shimmering posing trunks to assess where we're at. Online check-ins today with my clients, then some writing for my political substack News Uncut and, of course, FrontDouble.com. Both keep the mind from wandering.
I finish the day with my mind wandering...

One response to “Prep Diary of a Masters Bodybuilder: Episode 1 – The Road to Milan begins”

DAVID AUSTIN

September 23, 2026

Haha…. Yea I’m a fan

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

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Monday, October 5, 2026

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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.

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Two wins from two, one battle at home

Saturday, September 26 – 2Bros debut show day.

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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Masters Bodybuilder Prep Diary – Episode 2: "The Look," CPAP and the best bog in Thurrock

Monday, September 14, 2026

Tuesday, September 15, 2026

Wednesday, September 16, 2026

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Friday, September 18, 2026

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Masters Bodybuilder Prep Diary – Episode 1: Black coffee, chewing gum, depletion and the Sainsbury's saga

Sunday, September 6.

Monday, September 7

Tuesday, September 8

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Friday, September 11

Saturday, September 12

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One response to “Prep Diary of a Masters Bodybuilder: Episode 1 – The Road to Milan begins”

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