Interview with British Heavyweight Champ Neale Cranwell

Hi Neale, many thanks for taking the time out to talk to Team Fireball Labz and big congratulations on your recent success.

Fireball Labz: So how long have you have been competing in bodybuilding?
NC: I have been competing around 22 years now!

Fireball Labz: How has your training evolved over the years?
NC: Well when I was younger I was involved in football, so I started using weights simply as a way to add strength to my game. I enjoyed weights so much they ended up taking over the football field! Now I train six days a week with split routines on weights and do my cardio every morning without fail! Cardio twice a day when preparing for competition!

Fireball Labz: How have you stayed motivated for so many years?
NC: Train in an environment with like minded others and those that are better than you and surround yourself with a positive environment and support structure of other competitors and a strong family unit!

Fireball Labz: What advice would you give to anyone starting bodybuilding?
NC: There is no magic bullet, quick fix or secrets in becoming a good bodybuilder. Its commitment 24 hours a day, but you must have balance in your life in order to improve and experience the best of what life offers.

Fireball Labz: What’s a typical training day in the life of Neale Cranwell?
NC: Wake up at 630am, do cardio for around 45-60min, then train weights in the mid-morning for 60-90min. If I am competing I will do another cardio session after the weights or before bed! As I train each muscle group specifically I make sure the muscle gets a full on workout to exhaustion!

Fireball Labz: Your Inspiration?
NC: I am a firm believer in the mind being the most powerful muscle. I suffered a serious motorbike accident that paralysed me from the neck down for weeks . That’s a lot of time to contemplate life! From that the surgeons told me I would never write again or use my arms for lifting weights due to how shattered they were. Several plates and pins later and a rigorous physio routine recovered my movement and my positive mental attitude made my comeback to compete and win the Mr Titan in 2006, my most personal rewarding competition to date!

Further to this, in 2009 I broke my back, slipped 2 discs and had sciatica nerve damage 24 hours a day after some off season strong man training that I pushed too far. Again, the set back made any lifting impossible, but again with a positive mental attitude and dedicated approach to physio and rehab I have successfully reduced the inflammation, re-healed my fracture and have been able to push on, train and compete 4 times a year!

“If you truly believe You will succeed!”

Fireball Labz: Any role models?
NC: Bodybuilder & friend, Eddie Abbew, for all his help and advice with my contest prep when I started. He is one Pro that still after all these years of bodybuilding actually truly loves the sport and enjoys his training and training others. Also Jeff Surrette in USA for his nutritional know how, no bull, approach to real results and attention to detail. Jeff truly has been pivotal inspiration to my success and progress in bodybuilding, improving hugely in last 2 years! Jeff, I truly thank you!

Fireball Labz: I’ve heard you work successfully as a personal trainer now and online coach after selling Krunch Gym? tell us more…

NC: Yes, I’m glad your hearing good things! I’ve been in this industry over 20 years and worked with all manner of physiques and clientele from 14 years of age to 75 years old, both male and female. I pride myself on success and working with the client and their specific lifestyle to achieve success. I personally love to see others succeed and realised early on that everyone and everybody is unique and responds to different am stimulus and different diet approaches. I get school mums in their best shape of their life and re-ignite their self confidence to competitors getting onstage for their 10th time in shredded winning shape that hard to beat.

I’m based in Essex. This is done in personal at Monster Gym, Cheshunt or online through email check ins and video calls .

Please contact for more information…

Fireball Labz: Before finishing up, can you give readers a brief outlook on a typical diet and supplement plan you follow?
NC: Typically I eat the same foods off season and when following a 12 week diet for competition. Main difference is that carb and calorie portions can vary more off season. And 1-2 cheat meals are eaten on weekend off season.
Competition diet will replace much of the chicken with white fish meals and lots more green veg, especially asparagus.

Upon waking
Black Coffee
1 pint Water
10g Fireball Labz Glu-Ta-Min ….. the flavoured Glu-Ta-Min is amazing!

5g Fireball Labz Cre-A-Tin

Wait 10 mins then 6g EAA
1 hour cardio – fast walk, 130 BPM

Meal 1
160g Steak or 200g White Fish

Cup of Spinach
100g Oats or Cream of Rice

Pre Weights
10g Fireball Labz Glu-Ta-Min

3g Fireball Labz Cre-A-Tin

1 Scoop Fireball Labz Jaw Breaker

Train – 1 hour weights

During training 1 scoop Vitargo and 20g EAA

PWO Meal 2
160g Chicken
300g Sweet Potato
1 Cup of Broccoli

Meal 3
160g Steak
80g Jasmine Rice

6 Stalks of Asparagus

Meal 4
160g Chicken
80g Jasmine Rice

1 Cup of Green Beans

Meal 5
160g Chicken
150g Sweet Potato

Large green leafy salad with balsamic vinegar

15 Almonds

Meal 6
160g Steak or Salmon fillet
Green veg or salad

1 tbsp natural almond butter – no sugar

Before Bed
10g Fireball Labz Glu-Ta-Min
1 serving ZMA

3g Vit C spread through day with 4-6 litre minimum of water

Diet Coke when needed to fend off any sweet cravings!

Fireball Labz: Lastly I have to ask what’s your favourite exercise?
NC: Legs, there is no other workout that can leave you so physically drained and yet mentally charged! Squats are my alter!

Fireball Labz: What’s your Favourite Tune to get Pumped To?
NC: I love listening to either hard rock or hard tech house when I train . My Goto at the moment is Rob Bailey & The Hustle Standard, Rage against the machine and also NUKID on the tech house side. Give them a listen!

Fireball Labz: Thanks again for your time, wish you all the best for the future and welcome aboard Team Fireball Labz.
NC: Of course anytime and may I say I’m super excited and feel honoured to be part of team fireballlabz. The company direction and potential is so positive and Driven,  the products of such high spec, I wouldn’t trust any other brand to power me into greater results in the gym . Since using Jaw breaker the pre wormouth, my training intensity has almost doubled and the training volume I can do in the gym now is unparalleled, Infact I’m having to give servings to my training partners or that just can’t keep up with me!


Oh, and One final thing….

“What time is it?….. It’s FIRE 🔥 time”

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