Miz Competes at the Arnold Classic 2017!! (22nd-24th September)
Mizan Rahman.
Miz has been a huge part of the JBC family since joining in 2014. He has constantly been progressing every year, even with his hectic work life and busy schedule. Miz has always done well when it comes to competing, but 2017 has been one to remember - Not only did he win the UKBFF Scottish GP 2017, runner up in the UKBFF Welsh Championships, but has also been invited to the Arnold Classic on 22-24th September.
We caught up with Miz to find out what products he's using, what his current training plan is looking like and anything of value he can pass on to his followers.
Supplements
JBC ISO whey, right now I am hooked on the salted caramel!! My other favourite flavours are Cookies and Cream, Pina Colada, Banana and Strawberry. The ISO whey is very versatile and can be mixed in with anything, I have it as a shake during long meetings in work, as post workout shake, mix in with Pancakes, yogurts and even plain vanilla ice cream! I love it! Currently I have a scoop of the ISO Whey with 50g oats an hour before training and mixed in with almond milk. It is the best tasting meal ever for me right now! Each scoop has 24g protein which is enough for me to last me through to my next meal which would be the post workout meal. I also have a scoop of the ISO Whey with semi skimmed milk and a spoonful of JBC crunchy peanut butter, in a blender with crushed ice, about an hour before bed - I use the SO Whey all year round to increase my protein intake regularly.
JBC unleash the beast, I take 1.5 scoops about 15-20 mins before stepping into the gym, I used to take the BSN explode because I didn’t really enjoy the flavour with the first Unleash the beast which were in pouches, it was frustrating using the pouches too because they wouldn’t close properly and used to tip in my bag/car. Those were the only two things that put me off purchasing the unleash the beast historically. Since the new batch in tubs and flavours, I have been hooked on the unleash the beast due to the insane pump and focus I get from it, plus the best thing about it is I never got any crash afterwards which I have found in other pre-workouts. – I use the UTB all year round pretty much.
JBC Amino Pro 2.0 BCAA, I have this twice a day. 1.5 scoops mixed in with 1.5 litre of bottle water and sip before and during my fasted workout. I also take 1.5-2 scoops during my evening weight training session. I take this for obvious reasons; to limit muscle loss during a calorie deficit training which is around my prep for the shows – I use the Amino Pro all year pretty much.
JBC Peanut Butter crunchy, the natural ingredients in this allows me to have this even through my prep leading up to a show. I have this sometimes as a pre-workout if I’m not having my oats. I like to have around 20g of the butter with Strawberry Jam on rice cake. I will have about 3-4 of these and combined with the Unleash the Beast I find it gives and incredible pump and vascularity in the gym! I sometimes have this on rice cakes before bed with some Waldens Farm calorie free Caramel sauce. – I eat Peanut Butter all year round
JBC shredz, I take one capsule for my fasted cardio. I’m not a big fan of black coffee the first thing in the morning. The Shredz have natural ingredients and the perfect combo which I find does a better job than caffeine based product in terms of increasing alertness first thing in the morning, endurance and longevity. I don’t take this all year around, only start to take this about 4 weeks out from a show. – I take the Shredz during competition prep only.
JBC Protein Hot Chocolate, I have this as a treat in the evening when I’m chilling out after a long hard day. the Macros on this is brilliant so I don’t feel guilty having it occasionally, even leading up to a show.
Other Supplements, other supplements I am currently taking are:
JBC Promega3 - 3 a day
JBC Vitamin C - 2 a day
Training
So, for a long time I have been meaning to do training videos for social media post and JBC, but recent events with work and prepping has limited me to doing a lot of them, I’ve been meaning to get a good quality camera for capturing these sessions. I think I just lost track of what I needed to do because so much is going on, but I am meaning to start recording again for my social media platform.
A typical day of training for me lasts around 75-90 minutes. This consists of a combination of movements, typically starting with compounds and ending with isolation. For example,
Push Day
Ex 1 - Flat Bench Press
- 2 x warmup
- 4 x 8-10
Ex 2 & 3 - Incline Dumbbell Press
- 4 x 8-10
Superset with Incline Dumbbell Flyes
- 4 x 12-15
Ex 4 & 5 - Cable Crossovers
- 4 x 12-15
Superset with Pushups
- 4 x Failure
Ex 6, 7 & 8 - Standing Military Press
- 3 x 8-10
Superset with Lat Raise
- 3 x 15-20
Finish with Plate Front Raise
- 3 x 20
Diet
Throughout my prep my diet has stayed pretty consistent, only slightly adjusting carbs and calories depending on how I'm looking. A typical day of dieting for me would be as follows:
Meal 1
1 Whole Egg, 200ml Egg Whites and 60g Oats with sweetener.
Meal 2
200g Sweet Potato with 180g Chicken Breast
Meal 3
180g Basmati Rice with 180g Chicken Breast
Meal 4 (Pre Workout)
50g Oats, 1 Scoop Whey.
Intra - 2 Scoops Amino Pro
Meal 5 (Post Workout)
2-3 Rice Cakes with 1 Scoop Whey
Meal 6
150g Sweet Potato with 180-200g Steak
Meal 7
1 Scoop ISO Whey, 1 Tablespoon Peanut Butter with Ice.
What do you look for for inspiration?
I would like to see what a particular person is doing to achieve a aspiring physique. I’m always looking up Youtube or social media to see what other successful athletes are doing in terms of the philosophy in training, so as an outsider if they see what I have done so far regarding the shows and they see good physique, I think anyone would be like ‘oh what is he doing to get like that’ etc.
Tips I would give to people aspiring to my success
To be successful in life let alone in the fitness industry, determination, discipline, patience and consistency is key. If you want to become successful in the fitness industry you have to be patience and trust the process, you can’t expect things to happen overnight because if you want quick result/success then you are in the wrong industry period. I often get people coming up to me asking me how I have managed to get a good physique and what it takes to get there, my response is simple, just enjoy it and don’t take it too seriously. I have been doing weight training as a hobby for 18 years, and it has always been only 25% of my life.
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