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 Name:Vincent Mwayi
Age: 27
Date of Birth:3rd March 1977
Nationality:Ugandan
Birth-Town: Kampala, Uganda
Current Residence: Aylesbury
Why & when did you come here? There are more opportunities in England, now I can at least support my family back home. I came here in February last year.
Family: I have 8 sisters & 5 brothers.
Status: Single.
Education:0 level in 10 subjects & diploma in short hand typist.
Occupation: Handy man.
Height: 5ft 7.
Bodyweight: Off-season 84kg, Pre-Contest 74kg
Vital Statistics: Pre-contest: Neck 17", Arms 17.2", Waist 32", Quads 24 1/2", Calves 15 1/2",
When and why did you begin training?
My older brother was always admired for his great physique from the locals & I wanted the same. So I begun training at home on my own as he would not let me as I was 15 years old. I couldn’t use my brothers weights so I had to use natural resources like Rocks etc (Tony: I think he must of watched Rocky iv too much :P)
How long did it take for you to see the difference?
I didn’t see a big difference till I was 22 as my brother let me use his weights at the age of 21 (mean b...ard ?) The reason why he did not let me train was he believed if I trained earlier I would’ve stunted my growth. (Tony; Well it certainly worked out for him, maybe that’s where I went wrong!)
How did your family react to the new you?
My mother did not like it as any crimes that occurred, the first suspects would be the big guys in the town. My father died when I was 5 years old, so my older brother was my father figure, he was very proud of me. That’s when he started giving me advice.
You’re a lifetime natural Bodybuilder but can you say that you haven’t been at least slightly tempted to go the non-natural route?
I have never been tempted to go the non-natural route because since my childhood I have always heard that it has got a lot of side effects and on top of that, I cannot afford to buy steroids
Who do you train with?
Most of time on my own unless when anyone comes up and offers to train with me.
What or who made you decide to compete?
When I came to this country, after a few months training at ‘Body flex gym’. The owner Tony Montalbano, believed I would do well if I competed and made me believe in myself, so I competed with his help.
Contest History
ANB Central, 2nd, Novices. 2003
ANB British finals, 4th Novices. 2003
BNBF Cental, Middleweights 1st. 2004
N.P.A South East, 1st Middleweights. 2004 N.P.A Britain, heavyweights 4th 2004 B.N.B.F British middleweights 3rd 2004 N.P.A South East, 1st & overall. 2005 B.N.B.F British middleweight Champion 2005
How did you feel the first time you competed to now?
Nervous as I had an inferiority complex, where as this time I was just nervous.
What about now that you have won the B.N.B.F British title in 2005 in the middleweights, do you think you will feel different the next time you step on stage?
Yes I am sure I will be more confident but still very nervous as I will be up there with the best of Britain.
Who stands out to you in the British natural Bodybuilding world at the moment of whom you have seen?
Mike Williams, Rob Hope, Rob Feesey & Nigel Davis.
Best Quality:
I’m a peaceful man
Worst Quality:
I do not show my feelings (initially Vince believed he was a quitter but if that was true he would not be competing this year)
Hobbies:
Training, Eating, listening to gospel music and reading about heroes in all fields.
What are your goals for this year and the future?
I would love to win the overall British title and the masters, no matter which organisation I compete in.
What Inspires/Motivates you?
All in all, my Mum. She has made me what I am today; she is the one who sponsored me to come to England.
Give me an example of how a typical week looks in the gym with reps, weights etc…In fact let’s have last weeks workouts
I train twice a week because my shifts keep on changing at work. Working thirteen hours a day.
Day 1 – Chest, Back, Bis, Tris
Flat Bench Press – 160kg -3 reps, drop to 140 Kg -6reps, drop to 100kg -10 reps
Incline Bench Press – 120kg – 5 reps, drop to 100 kg - 4 reps.
Peck Deck – 95kg -10 reps, drop to 70 Kg -10reps, drop to 50kg -10 reps drop to 30kg-10reps
DB Press- Little warm up then, 3 sets - 45kg-10 reps
Chins – 8 reps – machine support 4 reps.
Deadlift 3 sets of 160kg- 5 reps
Front Pull down warm up then- 3 sets of 90kg - 8 reps
Behind the neck Pull down- 3 sets of 60kg - 8 reps
Seated Rows-3 sets of 90kg - 8 reps
Chins -3 sets of 10 reps
Hyper Extension- warm up then 2 sets of 15kg – 10 reps
For arms I change the exercise’s every week
Dumbell curls – -3 sets of 30 kg -8 reps
Barbell curl -3 sets of 42kg of 10 reps
Concentration curl -3 sets of 35 kg -10 reps
Pushdowns-warm up then 3 sets of 50 kg -10 reps
Standing shoulder press on Smith Machine - 40kg for 10 reps drop to 20 kg for 5reps
Seated– 18kg for 9 reps drop to 10 kg for 5 reps
Standing should press on Smith Machine – 40 kg for 8 reps drop to 20 kg for 5 reps
Seated Dumbell curls – 18kg for 6 reps drop to 10 kg for 5 reps
Day 2 Legs, calves & Abs
I don’t train Shoulders as I feel they get enough indirect work.
All sets are performed with a minute or less in between.
Hack squats. 3 sets 80kg for 6 reps,
Squats, reps below parallel, (rest just over 1 minute in between sets)
100kg – 10 reps, 140kg -8 reps, 2 sets of 180 Kg –
Leg Press -warm then 3 sets of 260kg for 6reps
Leg extension- warm then 3 drop sets 80kg-10reps, 60kg-10reps, 40kg-10reps.
Leg curl- warm then 3 drop sets 60kg-10reps, 40kg-10reps, 20kg-10reps
Standing calf raises- warm then 80kg for 10 reps, then 100kg-10 reps, 110kg- 8 reps
Cable Crunches – warm up then 3 sets of 90kg for 8 reps
Sit ups 3 sets for 20 reps
Weighted Sit-ups 3 sets 15kg for 15 reps
Finished in 1hour & 45 minutes.
Best lifts within the last year are as follows
180kg Bench press 4 Reps
200kg Dead lift 6 Reps
280kg Leg Press 8 Reps
200kg Squat (to the floor)
40kg Dumbbell curl 6 Reps
What’s your favourite exercise?
Bench Press.
Least favourite exercise and why?
Calves as they bore me, I only started doing them since I trained at Body Flex gym.
What’s your favourite:
Film? The Bodyguard with Jet Lee
Band/artist? R Kelly & Celline Dion
Song? My heart will go Colour? Blue
Saying? ''If others can, I will''
Food? Chicken & chips
Write down a typical days diet off-season.
6:30 am: white sliced bread
10:30am: Porridge & full fat milk
1.00 pm: Take away chicken & chips
10.00 pm: white Rice, fried whole small chicken
During the pre-contest phase?
6:30 am: Boditronics whey with porridge.
10:30am: Boditronics mass attack with 2 Bananas & an apple
1.00 pm: Rice or potato & chicken breast & some veg 4.00 pm: After training, Profusion (creatine, glutamine, ala, hmb, dextrose & whey)
5.00pm & 8.00 pm: white Rice, chicken breast or Salmon or tuna, Veg 11.00pm: Mass attack.
Any supplements that you would never go without & why? Boditronics whey & profusion.
Favourite low-calorie diet meal?
Rice & chicken
Favourite cheat meal?
Chicken & chips
Anything, you wish to say to the newcomers to natural Bodybuilding ?
I just want to say to the beginners to keep going & believe in your self. Be around positive people & you will have a positive mind. Thanks to:
Tony Montalbano for all he has done for me and not to leave out my friends Tom white Jones, Carlos Barradas who have been helpful to me in all ways. Simon Philips at Boditroncs who now sponsors me. I really appreciate it. Their products are wonderful and taste great.
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