Training is solid, back is feeling good, no pain or discomfort. I've been semi regularly doing my foam rolling and stretching. I've been trying to increase the weight, but it's really f-ing hard doing 15 rep sets with any moderate weight, increasing it just makes you want to die! HIIT is fun as always, especially the boxing, I really like the way I feel during dieting phases, I like the diet restrictions (as much as I constantly crave Nandos and nachos), and I like how clean and healthy I feel. You enjoy food more when you're not just eating crap all the time. Psychologically, I get far more enjoyment out of a piece of chocolate now, than I did eating a whole bag of malteasers before, not hard to see why.
Assessment next week guys, complete with photos and measurements, eep!
| Alternating Set System | ||||
| Day 1- MRT- Phase 1 | Set | Rep | Rest | Wk3 |
| A1: Fr-Squat Psh Press Cmbo | 3 | 15 | 30 | 40kg,40kg,40kg |
| A2: Seated Cable Row | 3 | 15 | 30 | 65kg,65kg,70kg |
| B1: DB Step Up | 3 | 15ea | 30 | 10kg,10kg,10kg |
| B2: Pushup (on Fitball) | 3 | 15 | 30 | 15,15,15 |
| C1: Glute Bridge | 2 | 15 | 0 | 1,1 |
| C2: Plank | 2 | 60s | 30 | 30s,30s |
| Day 2- HIIT | ||||
| 5-10 min warm up | X-Trainer | |||
| 1 minute on | 5 | 1,1,1,1,1 | ||
| 2 mins off | 5 | 5min cooldown | ||
| Cool down 3-5 mins | ||||
| Day 3- MRT | Set | Rep | Rest | Wk3 |
| A1: Deadlift | 3 | 15 | 30 | 60kg,60kg,70kg |
| A2: DB Alt Military Press | 3 | 15 | 30 | 15kg,15kg,15kg |
| B1: DB RFESS | 3 | 15ea | 30 | 12.5kg,12.5kg,12.5kg |
| B2: Wide Grip Pulldown | 3 | 15 | 30 | 75kg,75kg,75kg |
| C1: Landmine | 2 | 15ea | 0 | 25kg,25kg |
| C2: Rollout | 2 | 15 | 30 | 8,10 |
| Day 4- HIIT | ||||
| 5-10 min warm up | Boxing | |||
| 1 minute on | 5 | 1,1,1,1,1 | ||
| 2 mins off | 5 | 5mins cooldown | ||
| Cool down 3-5 mins | ||||
| Day 5- MRT | Set | Rep | Rest | Wk1 |
| A1: Fr-Squat Psh Press Cmbo | 3 | 15 | 30 | 40kg,40kg,40kg |
| A2: Seated Cable Row | 3 | 15 | 30 | 75kg,75kg,75kg |
| B1: DB Step Up | 3 | 15ea | 30 | 15kg,15kg,15kg |
| B2: Pushup (on Fitball) | 3 | 15 | 30 | 15,15,15 |
| C1: Glute Bridge | 2 | 15 | 0 | 1,1 |
| C2: Plank | 2 | 60s | 30 | 30,30 |
| Day 6- HIIT | ||||
| 5-10 min warm up | ||||
| 1 minute on | 5 | - | ||
| 2 mins off | 5 | - | ||
| Cool down 3-5 mins |
Diet has been good, for days that I've been feeling a bit naughty, I've been having (low fat) bacon, sausage eggs (as in x1 strip of bacon, x1 egg and x1 sausage which comes to about 350Cals, all protein and a little fat). I would recommend this to my clients who are on high protein diets, I would advise, however, not to have this type of meal with any carbs at all, no bread, no drink (other than water), its just too high in fat.
The diet took a massive hit over the weekend, after my night out on Friday (some thoughts on that coming in another blog, prepare for a rant people!). Nachos, large meals, ugh! And I have an assessment this week! Grr!
You really do realise it's the large portion sizes that contribute so much to the excess bodyfat, since I've been keeping most of my meals at about 400 Cals I've noticed the belly fat drip off. That would be another piece of advice to my clients, get rid of those gorging, large meals, you want to feel satisfied by the end of the meal, not sick.
Other than this past weekend, I've been on track with diet, eating right, for the first time in a long time. There is some debate about counting Calories, I used to be against doing it, and many professional coaches are, but I think it's worth doing at least once in your life (and by counting calories I simply mean working out your daily intake X your Physical Activity Level - 500-1000 Cals to drop weight, not weigh all meals etc). This way you get to see, objectively what you need to be eating, people often think they've got a pretty good hold on the Calories they're supposed to ingest in a day, I've seen people get it so wrong it's crazy, on both ends of the scales (I've seen girls eating 1500 Cals over what they're supposed to and guys eat that much under!). This is what you see most often with so called "hard gainers", they think they're eating a lot when in actuality, they're eating nothing, or binging and starving. The point is to consistently meet Calorie targets, with the adequate mix of protein and carbs.
| Diet | ||
| Monday- 3200 Cals | T-S- 2600 Cals | Sunday- 2100 Cals |
| Breakfast | Breakfast | Breakfast |
| Oats/milk/30g pro powdr | Egg/whites/Spinach | Smoothy |
| Protein- 39g | Protein- 32.5g | Protein-29g |
| Carbs- 41g | Carbs- 1.5 | Carbs- 45g |
| Fat- 8.2g | Fat- 13.4g | Fat- 4g |
| Total- 415 Cals | Total- 260 Cals | Total- 429 Cals |
| Morning Tea | Morning Tea | Morning Tea |
| x2veg sausages | Chicken/Mixed Vegetables | Egg/whites/Spinach |
| x1 multigrain bread | Protein-46.5g | Protein- 32.5g |
| butter | Carbs- 13.5 | Carbs- 1.6 |
| glass hi-lo milk | Fat- 18.2 | Fat- 13.4g |
| Protein- 43.3g | Total- 420 Cals | Total- 260 Cals |
| Carbs- 31.5 | ||
| Fat- 18g | ||
| Total- 473 Cals | ||
| Post Sleep | Post Sleep | Lunch |
| Vegetable smoothy | Vegetable smoothy | Chicken/Mixed Vegetables |
| Protein- 46.6g | Protein- 46.6g | Protein-46.5g |
| Carbs- 37.9g | Carbs- 37.9g | Carbs- 13.5 |
| Fat- 3g | Fat- 3g | Fat- 18.2 |
| Total- 411 Cals | Total- 411 Cals | Total- 420 Cals |
| Before Work | Before Work | Afternoon Tea |
| Smoothy | Smoothy | Vegetable smoothy |
| Protein-29g | Protein-58g | Protein- 46.6g |
| Carbs- 45g | Carbs- 90g | Carbs- 37.9g |
| Fat- 4g | Fat- 8.2 | Fat- 3g |
| Total- 429 Cals | Total- 429 Cals | Total- 411 Cals |
| Post Workout Shake | Post Workout Shake | Dinner |
| x2 up n go/30g protein | x2 up n go/30g pro | Chicken/Mixed Vegetables |
| Protein- 45.1g | Protein- 45.1g | Protein-46.5g |
| Carbs- 55.7g | Carbs- 55.7g | Carbs- 13.5 |
| Fat- 8.3g | Fat- 8.3g | Fat- 18.2 |
| Total- 517 Cals | Total- 517 Cals | Total- 420 Cals |
| Post Workout Meal | Dinner | Evening |
| tofu/glass hi-lo milk | Chicken/Mixed Vegetables | Bacon and Eggs |
| Protein- 39.2 | Protein-46.5g | Protein- 42.7g |
| Carbs- 36.4 | Carbs- 13.5 | Carbs-3.9g |
| Fat- 22.7 | Fat- 18.2 | Fat-28.9g |
| Total- 432 Cals | Total- 420 Cals | Total- 404 Cals |
| Before Work | ||
| Smoothy | ||
| Protein-29g | ||
| Carbs- 45g | ||
| Fat- 4g | ||
| Total- 429 Cals | ||
| Protein-276.2g | Protein- 268.9g | Protein- 233.6g |
| Carbs- 292.5g | Carbs- 198.6g | Carbs- 113.1g |
| Fat- 68.2g | Fat- 73.6 | Fat- 70.2g |
| Max Total- 3109 Cals | Max Total-2460 Cals | Max Total- 2200 Cals |
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