WE HAVE SEEN PAUL MARSTON THROUGH MANY STAGES OF HIS FITNESS JOURNEY AND WE COULDN’T BE MORE PROUD OF HOW HE’S TACKLED EVERY ONE OF THEM. HIS WIFE TIFF WAS THE FIRST TO JOIN BODIES BY RYAN AND SHE MADE A BIG IMPACT (HER TRANSFORMATION WAS AND CONTINUES TO BLOW OUR MINDS! WATCH THIS SPACE FOR HER STORY…) PAUL FOLLOWED HER LEAD, NOT ONLY JOINING BBR BUT WINNING A CHALLENGE. HE’S NOW BEEN WITH THE TEAM ALMOST THREE YEARS AND MOST RECENTLY, SIGNED UP FOR THE BBR ONLINE NUTRITION TRAINING MODEL, FOLLOWING HEAD COACH RYAN DEVEREUX THROUGH HIS GAINING PHASE AND THEN INTO A DIETING PHASE LEADING INTO ICNWA BODYBUILDING COMPETITION. HE’S IN SENSATIONAL CONDITION, CRUSHED HIS COMP AND OF COURSE, WE WANT ALL THE DEETS…
What (or who) brought you to BBR initially and when?
Actually, it came down to a funny story that my wife Tiff didn’t even know about till now. Back in May 2018, just before I started at BBR, I was working my night job and ushering about 40 drunk uni students onto the bus that goes to Hippie Club every Tuesday night from the college carpark when they started a chant “Paul’s a fatty” which then everyone on the bus joined in on. Stuff like that has never bugged me previously in my life but for some reason, it made me evaluate how I looked and felt. I’d seen the transformation Tiff had at BBR and joined up the next day.
What were your first impressions of the gym and the training?
I was skeptical at first about the style of training as I had only ever gone to a standard gym and done bro reps and thought this was a bit too cardio based, but was soon proved very wrong. The sessions were tough, well-structured and I left every session feeling like my muscles had been challenged.
According to Ryan, you’re one of the hardest workers he’s seen from BBR to other gyms he personally trains at. What’s your motivation?
Seeing results is what gives me motivation in life, work and the gym. So, having the upmost trust in Ryan and his training techniques allows me to give everything I have each session and in turn gives me great results, which motivates me even more. Tiff has always been so motivated in her fitness journey which always inspires me just to keep up with her.
We know you’ve done challenges before and even won a challenge. Can you talk us through that? Give us an insight into the experience and your results.
I was signed up straight into a challenge when I joined. During my first consult, I gave Ryan all my information and he gave me a tailored food plan for me which I followed 110%. I was really determined to drop the extra weight I was carrying so I worked closely with Ryan over the six weeks and we made some small changes to my plans throughout the challenge and in total, I dropped 11 kilos. I was awarded the winner of that challenge so that motivated me to keep working hard and to take my physique to the next level again. I love structure, routine and discipline and the challenge format fitted me perfectly and still does. It was all easy to follow, nothing too complicated, Tiff did all our food preparation every Sunday which set us up for success and I just made sure I trained as hard as I could every single session. Some weeks I would do double sessions as well so that was a fun challenge doing a Tabata session on a Wednesday night after a big arms day in the morning.
You’ve been working closely with Ryan on your nutrition and training over the last few months using the BBR Online Nutrition Training Model. He’s shared you’ve increased your weight and put on some serious muscle, and now you’re looking super lean… Can you walk us through this process?
I was at a point in my training where I wanted to gain a lot of muscle and look a lot stronger physically and I knew Ryan was committed to doing a competition over a long term of about 60 weeks, which he’d already started and I was intrigued. The plan and process from what Ryan had told me was to add as much size and muscle as possible over 40 weeks before starting to diet down for the show. I asked if I could join him and if he would coach me through the same process he was doing. It’s been really rewarding as I’ve hit some big personal goals along the way. Each week, I check in on a Wednesday and Ryan reviews my weight, my week and then sends back any updates that are needed on my food plan with all the macros and calories broken down along with an updated schedule for my weights and cardio schedule to follow for the next week.
How much weight did you gain in your gaining phase?
When we started I weighed around 96kg and went really hard in the gaining phase for around 10-12 weeks which I put on almost 13kgs to reach a maximum weight of 106kgs.
How long have you been getting lean for now and what’s your weight and body fat? Have you had a DEXA scan recently?
I started my cutting phase on the 4th of September 2020 and 20 weeks later in January, I got to 87.5kgs. I had a Dexa scan on 6th January which showed my body fat is at 10.2%. The weekly accountability and the weekly updates with nutrition have seen my weight drop each week while I’ve been able to maintain a good amount of muscle.
What were your goals leading up to your first bodybuilding show?
I was aiming to get my body fat down even further, possibly to around 5% while trying to maintain as much muscle. This was my first competition so I worked really hard to produce a great physique for the show. I had another DEXA scan two weeks before the comp and came in right on 7% body fat which I felt was a good result as we still dropped a lot of fat in the last two weeks. I have enjoyed every moment of this process and I’ll be training at BBR and working with Ryan into the foreseeable future. Food prep fits our lifestyle perfectly and I love the training style at BBR.
You’ve since completed the ICNWA bodybuilding champs, what was the experience like from the final preparation to being on stage? Take us through the final week leading in…
The experience was unreal, like nothing I’ve ever done before. The final preparation started to get tough around three weeks to go when it all became real that I would be getting up on stage in my little purple jocks and flexing (something that is right out of my comfort zone), which is half the reason I wanted to do it.
When the calories dropped and the workouts increased it was tough but also a very good way to find out what I was made of. The final week was a welcome change as carbs increased and a lot more upper body sessions were added in and I just kept practicing my posing and stage presence.
Comp day was nice and calm as I knew I had done everything I could have and just needed to stick to Ryan’s game day plan. The nerves were surprisingly steady and the only thing that freaked me out was the tan when I walked past a mirror. Ryan and I went to the staging area and started to get my pump on, smashed some honey and salt and next thing I knew I was on stage, which to be honest, is all quite a blur now as it goes so quick. The crowd was awesome and very supportive especially my wife, Ryan, family and gym friends (Freddy, Noel and Jay) . I went through my posing, but was unfortunately not the best on the day. However, all in all, it was a great experience that I would recommend to anyone wanted to push their limits.
How hard were the last two months leading into competition? What sacrifices did you make in this time?
The last two months weren’t too bad as I had plenty of support from Tiff, Ryan and friends pushing me to keep going and get it done.
I wouldn’t say I had to sacrifice too much as Tiff and I live a very structured meal and workout routine anyway so it was more just changing quantities of food and frequencies of training. It was hard though not being able just to go out for a meal on the weekend with Tiff, who stuck by my side not eating out and trained with me all the way.
How did you feel the after comp? How much satisfaction was there after you’d been so disciplined and achieved so much?
I felt relieved after the comp that I was able to stay so disciplined. Even though I didn’t win, I was proud of how I went about my prep and training for so long. I gave it my best shot and will be forever thankful to Ryan and BBR for allowing me to get in the best shape of my life and teaching me the skills to continue improving.
What was the first thing you chose to eat?!
We actually just went to IGA and grabbed some ready made meals (rice, meatballs and wraps) then Ryan and jay had us over for tea serving up a smorgasbord of sushi pizza bread and burgers along with some dessert.
How do you feel now, a couple of weeks post-competition? Would you do it again or is that the bucket list item checked off?
I feel good now, I’m back into training hard and eating to a plan, just trying to build up some more muscle and keep improving. I do feel there is some unfinished business from the comp and not sure if I will compete again, but will see after this building phase. You never know, I might be up there in my little jocks again one day!
Favourite Music or song to listen to when training?
Anything heavy or angry like Slipknot/Pantera/Parkway Drive.
Favourite on-plan meal?
Chicken, sweet potato, mushroom and tomato.
Favourite Off Plan Meal?
Bicep curls and tricep extensions.
Probably when Tiff and I went to Komune resort in Bali with BBR and just worked out every day then ate and chilled. Chilling isn’t usually my thing but it was just such a relaxing place with good company (Rhino, Jay and Mark Merenda), I was able to switch off and just do what I wanted.
The most romantic thing you’ve ever done?
I don’t do romance but the only thing I can think of is when my wife’s beagle Barney died I bought her a new one to stop her crying.
Thank you for sharing the highs and lows, we are so excited for you and the results you’ve achieved Paul!
If you are interested in the BBR Online Nutrition Training Model, contact Ryan for more information.