in this excerpt from the interview in June’s Men’s Health, Gandy reveals his training and diet regime
When do you train?
I can’t train in the morning. I’ve never been a morning person. It will always be late afternoon to late evening: about four o’clock or after a day of work at 9.30pm. That’s when I feel most energetic. But everyone is different. You have to read your own body.
What’s a typical training week for you?
If I knew I was going to be in London for 7 days, I’ll probably do 5 days on: Monday, Tuesday, maybe a break on Wednesday and then Thursday, Friday and one of the days on the weekend. That will include three heavy weight sessions – a chest session, an arms session and a back session – and the two other days will be high repetition, low weight supersets and circuits. I never really do just plain cardio. My legs are naturally big so I don’t train them separately.
Do you find it easy to stay motivated?
I need someone to push me. I often train with one of my best friends: Louis. We work out together but we’re very different frames. I’m almost 15 stone but he’s about 11.5 stone so there’s a good mix there. Working out with someone is a great idea.
What’s your diet like?
I’m not hugely strict. I don’t really believe in dedicating your life [to a diet] as some do. My mum used to say I hum when I eat and I still do. I’m happiest when I’m eating but I do eat good stuff. I keep away from certain foods – anything white, anything processed, anything in a packet. The other thing is to beware when things say ‘low fat’, because they often have more sugar or salt as a result.
One thing I always have to hand is a wholewheat wrap – great to chuck in with a few raw vegetables, a bit of chicken and hummus. It takes two minutes. I eat raw vegetables like there’s no tomorrow.
Do you drink?
I love my booze. My job involves a lot of socialising so I probably drink more than a lot of people think. I like red wine, but if I have anything else I’ll have a double vodka, lots of ice, lots of fresh lime. Clean alcohol. The cleaner the spirit the better you feel – especially the next day if you want to work out.
Do you ever treat yourself?
I do enjoy a few biscuits, but I’ll always feel guilty at the end of the day. I’ll never really go crazy. My motto is that whatever you put into your body, you’ve got to work out.
And you’re bringing out a fitness app in June?
Britain is the most obese country in Europe. People can’t seem to read the nutrition facts on the back of food. I’ve learned so much [about fitness and nutrition] since 2006, I just wanted to put it all down. I know some of the best PTs in the business. I’ve gone over what works and what doesn’t. I know what will get you in the shape you want to be in.
My Dream is to Meet LINDA EVANGELISTA