Tuesday, May 31, 2011

Pre Workout Nutrition, Workout Nutrition & Some Musings.

It's being shown to me, from discussion with my clients, and from viewing the blog hits, that diet is something that needs more discussion. I'm always struggling to find articles to write, as it's hard for me to get into the mindset of the client. I've come to the conclusion I probably can't write too little on diet.

As per a session yesterday with a client: the client was being punished for not coming to his training sessions outside of ours (I asked him to do 1 interval session a week on top of our 2 sessions), I don't like doing this and normally don't,  training should be a fun, co-operative experience, for the most part. Anyway we did a 20 minute circuit EDT (*workout below), instead of our customary 10 minute one, simply to remind him how important extra training sessions are. We get to the intervals and he's destroyed, now keep in mind, he only did 2 more total sets than he normally would have, not a Herculean effort by any stretch (though admittedly, nothing to sneeze at either), he complains that he's out of energy, I inquire as to his nutrition throughout the day, he informs me, his last meal the night before was about 9pm, his first meal in the morning of our sessions was at 9am (a nice 12 hour gap), his next meal at 12pm, a chocolate bar at 4pm and training at 5pm. Not hard to see, if this represents a standard day, why a 80kg man would be out of energy on this diet (and why results might be hard to come by).

Now, before you get down on me for slamming this client, allow me to say, I take this is a failure on my part, not his.  I'm a big believer that your clients failure is your failure, no matter the circumstance. It seems to logically follow that if your client, who is your responsibility, can't achieve their goals with your expertise, leaving aside their own foibles, laziness and inability to follow your program, then it is you, the person they hired to get the job done, who is responsible (I would admit there are degrees on this scale, and some clients are their own worst enemy with years of bad habits to break). I have failed to educate this client on dietary intake, I have failed to show him, when and how and what to eat, I have failed to stay on top of him, to keep him interested and motivated to follow the training and most importantly, the diet. Consider this part of my step toward fixing that.

I have discussed post workout nutrition here, and workout nutrition here, so for today's purposes I'll discuss pre workout nutrition, while also touching briefly on workout nutrition too, as they can be somewhat interrelated and the success of such can largely determine the quality of your workouts.

There are several schools of thought on the idea of pre workout meals, at university they taught us about "carb loading" but one thing that I didn't take away from that, and it was taught mind you, I should have, was the incidence of pre workout "carb loading" and cardio/endurance/steady state training. University taught, moderate protein intake, high carb intake, and distance running. Bells should have gone off, but I didn't know enough, and those protocols work for the prescribed audience. When it comes to muscle building, staying and/or getting lean, weight training etc, the variables change somewhat. It seems if you're either on a lean up or muscle building program a pre workout meal, 1-4 hours prior to training, that is full of carbs, is ostensibly not appropriate (this would apply more to "event training" as in an Ironman event or distance event).

Ivy and Portman encourage in their book Nutrient Timing a 3 phase system that can work for muscle building or leaning up, it includes an "energy phase", 10 minutes prior to and including the workout itself (I discuss this topic in some detail here), supplementing with a high carb, moderate protein drink. Following that, they then recommend what they call the "anabolic phase" which ranges from immediately post training to roughly 45 minutes later, a surge of protein and carbs (preferably a shake immediately post workout), which was also discussed here. They then recommend nutrition guidelines for the following 18-24 hour period dubbed the "growth phase", this is where the muscle growth and strength gains occur. Ivy and Portman had this to say on the "growth phase":
"The supplement recommended for the rapid segment [the first 4 hours after training] of the growth phase is a high protein snack that can be used between meals and at bed time during the sustained segment [the following 24hours after training]. Such a protein snack or supplement enables you to stimulate protein synthesis by raising the amino acid levels in your blood between meals... elevated amino acid levels stimulate protein synthesis and slow protein degradation thereby increasing your net protein balance. Most important, the high-protein snack does not stimulate insulin. Whereas insulin is essential at specific times, continued elevation of insulin along with carbohydrate consumption is not desirable.This insulin elevation can lead to increased fat deposition, elevated blood cholesterol levels and metabolic disorders." (Ivy & Portman, Pg- 78, 2004)
The reason I discuss the "growth phase" is this is where the bulk of our nutrition occurs, it demonstrates why a structured and well kept diet, with adequate and regular intakes of protein are essential (this goes out to my vegetarian readers most importantly) for fat loss, or muscle gain. Tom Venuto lists in his book The Body Fat Solution, protein as the 2nd highest priority (just under focusing on a caloric deficit first and budgeting calories wisely) in his "10 Body Fat Solution Nutrition Rules":
"Start each meal by picking any food from the lean protein group. This includes eggs (eat the yolks in moderation due to the high calorie density), turkey breast, chicken breast, lean red meat, bison, game meats, fish, shellfish, and also high protein dairy products such as low-or non fat cottage cheese, cheese, milk or yogurt. Protein supplements such as whey, casein, or mixes of both can make protein nutrition easier [vegetarians can use rice or pea protein]
Protein is vital when your calories are restricted. Protein protects you from losing muscle, it decreases your appetite and makes you feel fuller. Many of the body composition benefits to low-carb diets are actually benefits of higher protein intake." (Venuto, Pg- 122, 2009)
Dieters can apply the principles in all of this to their training as can muscle builders (though I would obviously emphasize a greater total caloric intake for builders), it is obviously only a prima facie treatment of the pre and during workout nutrition issue, but coupled with the rest of this blog, I hope the point is getting across. If a client comes in, having only the bare basics of their daily nutrition covered, if they've eaten junk (i.e- a chocolate bar, pre workout), and/or have failed to adequately meet their protein needs etc it follows that their workout will suffer, just as in the example of my aforementioned client.

*Props to coach Dos Remedios and his awesome and highly recommended book Cardio Strength Training (a must have for all trainers!) for the principles used in the design of this program (any fault in design or structure are mine, not his).

Client's program- Circuit EDT- Phase 1- 10 minutes- All exercises x 10 reps.
  • Jump Squat
  • Goblet Squat
  • Pushup
  • Inverted Row
  • Fitball Rollout
Repeat.

Intervals- until end of session (generally x 5-7 are completed)
  • 30 seconds @ maximum intensity (usually done on the X-Trainer at a resistance of 14)
  • 1 minute active recovery (with a resistance of 6-8)
Repeat.

References

Ivy J., Portman R., (2004). Nutrient Timing. Laguna Beach, California. Basic Health Publications, Inc. Pp-78.

Venuto T., (2009). The Body Fat Solution. New York, New York. Penguin Group, Inc. Pp-122.

Monday, May 30, 2011

Training Diary- German Volume Training- Wk 4.

Hey guys, so how's the training going? Well after I did legs on Tuesday night, I decided I'm gonna take about the next 3 weeks off training. I'm tired of this niggling back situation, and it's not gonna get better while I keep loading it up. It's based on multiple factors, my lack of proper warm ups, foam rolling, stretching, mobility etc. So I've been working on that, and will continue to work on it, extensively, over the next few weeks. I'm going to incorporate some core work, basic stability stuff, bridging and planking. I might also work on my glute strength and activation too, prepare myself to come back better.

I fear the program, while excellent for putting on muscle mass, was just the wrong program for me to do right now, with my back the way it is, with my warm up situation being the way it has been. It's very weight, bilateral, quad, squat dominant, which is not a criticism of Poloquin or his programs, but more of my own timing and placement of the program in my current growth cycle. I've been like a little kid with my fingers in my ears about the prehab work and standard mobility stuff, and as Nick Tuminello has been posting on FB all day, I do need to practice what I preach. It's not enough to simply tell you guys you have to do extensive mobility/stability/flexibility training if I can't lead by example. I do ask, that you learn from my example, injuries are what happens when muscles are tight, weak, and you can't provide stability for joints.   I've been using the more functional approach the last year or 2 and it's worked well, true I haven't pushed it as hard as I have with the weight in a while and those programs were largely metabolic, but I'm going to try and incorporate more of the functional training principles in my next program (which will likely be full body circuits for a month or so, to mix it up, be more functional and get my back good again).


Workout 13
Chest/Back
x 10 sets Wk 4
A1: BB Bench  110kg
A2: Pullup  BW+20kg
B1: DB Inc Bench  35kg,37.5kg,40kg
B2:  BB BO Row  70kg,70kg,80kg
Workout 14
Legs
x10 sets Wk 4
A1: BB Back Squat  120kg
A2: Lying Leg Curl  70kg
B1: DB Walking Lunge  20kg,20kg
B2: SLDL  60kg,60kg
Workout 15
Arms
x 10 sets Wk 4
A1: DB Alt Curl
A2: CG Bench 
B1: Preacher Curl
B2: Skullcrusher
Workout 16
Chest/Back
x10 sets Wk 4
A1: BB Inc Bench
A2: Chinup
B1: DB Bench
B2: DB BO Row
Diet's been pretty average, not super bad, but in terms of my burgeoning struggle to maintain some kind of vegetarianism, I've been getting slack, maya once, nandos twice. It also gives a nice little kick to my wallet too! As a sidenote to that, it is interesting the response you get when you say you're a "semi vegetarian", whatever "street cred" vegetarianism has, and I admit, it's close to zero, semi vegetarianism gets you even less. People's reactions are along the lines (and this is from vegetarians too) "so you're not really a vegetarian are you?" It's bizarre. The point is: I eat less meat than I did, which is saying a lot. I used to a eat a bout a kg of meat a day, now I eat about a kg of meat a week or every 2 weeks, do the math extrapolated over a year! That's an impact. Imagine if everyone made similar changes? I'd be happy to see everyone making even some vegetarian options, it all helps.

I wonder, do you guys still want to see how I'm eating while I have a couple of weeks off? It might not  be very exciting.

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.

Post workout meal: X2 fried eggs on wholemeal toast (x2 slices) with low fat butter.
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Dinner: Various vegetarian options such as vegetable sausages, bacon etc.

Pre bed snack (sometimes): Second vegetable smoothy. 

Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.

Monday, May 23, 2011

Testimonials.

Here are some more testimonials, thanks to my clients for their thoughts and comments on training with me.

Steph:
When I first joined the CBD gym my motivation was, (because of a diagnosis of high blood pressure) to increase my fitness levels and health rather than any real burning desire to loose weight.

Since starting with Rob I have found that the exercise regimes he designs have improved not only my fitness and energy levels but I have decreased by dress size down by 2 and I have now
 found motivation to reduce the kilo reading on the scales (but not so much that I am prepared to give up my champagne!!!!!)

 Rob is a dedicated trainer and tries to keep all his client’s motivated with his advice about exercise and diet and I would have no hesitation in recommending him as a trainer.

P Diddy:
"I have continued my personal training sessions with Rob over the last six months, who has helped me to achieve some specific weight loss goals I had set to reach by June this year.  With the benefit of Robs knowledge, interest and constant enthusiasm driving my progress, I’m a mere 1/2kg from reaching that goal with a few weeks to go.  Every single training session continues to be a challenge, though one I look forward to, and the rotation of programs (usually structured in a progression of 3 sets of 4 week programs) ensures that I never lose interest, or get too comfortable.
 
Rob’s passion for all things health and fitness related is evident in his continued efforts to help his clients achieve their individual goals, and in his writings on his fitness blog.  The genuine interest he shows in helping his clients progress makes training with him a pleasure.  If you are considering taking up personal training and have some goals you want to achieve, I’d highly recommend Rob as a trainer who can help you get there."

Kathleen:
"Testimonial:  Rob has been my trainer for about a year now.  Rob continues to impress me with the amount of knowledge/education that he tries to get into my head, whether it be via his e-mails, blog or answering questions during the training session.  Rob puts 100% effort into making the session as valuable as possible and since training with Rob, my overall fitness and wellbeing has certainly improved!  Rob's energy and determination is phenomenal and if I put in as much effort as he does, I would certainly achieve my goals much faster!"

Kara:
"I’ve been following Rob’s emails and blogs for the last year and have found them a valuable resource in helping me get back on track in terms of health, fitness and diet. After starting training with Rob recently, I have found I am spending less time in the gym than I normally would, but already noticed am getting much better results. I am more flexible and strength-wise, the program Rob designed has me lifting much heavier weights than I ever have (or thought I could). I have loved the challenge because Rob has been so encouraging and inspired me to new limits. Training with Rob is always enjoyable because of his energy and warm manner. It has also been really helpful in getting me to use correct form, and I am recovering faster because of his advice about nutrition and stretching. Having a trainer who understands a vegetarian diet and can advise on that, and supplements, has also been really beneficial. Rob puts a great deal of effort into keeping clients motivated and on track to their goals, and I appreciate how knowledgeable he is and always willing to share that."
Dion:
"I have been training with Rob again for a little over 12 weeks after losing my motivation for any resistance training. Even as a personal trainer myself I still had those days when training seemed too much and I convinced myself to skip sessions. Rob basically kicked me back into gear and told me I should be leading by example for everyone else.
Since we commenced training my strength has returned tenfold. I'm lifting heavier than I have before and my form has never been better. Coupled with his nagging, oops sorry advice, on nutrition my energy levels are maintained throughout the day, and that's with the extra classes I have taken on in the gym.
What's my biggest advice to everyone else? Listen to what Rob has to say. He has a passion for health and fitness and ensures he researches what is required to help you achieve your goals. He doesn't just walk in and give a half hearted attempt. Thanks Rob and I'm looking forward to the next training session."

Sunday, May 22, 2011

Training Diary- German Volume Training- Wk 3.

Hmmm so what do I have to report this week? I'll start with training. I tripped up the stairs on the weekend and tweaked my back again, I'd say it's still a little finicky since last I hurt it. I've been bad too. I stopped, or rather slowed the rate of stretching due to my back feeling better again. This blog must read like amateur hour, even I scoff at that bulls**t. I've since had some really good stretching sessions and my back feels good again, I've obviously gotta pull my finger out and get serious with this stuff again.

Bodyfat wise I'm feeling like a big fatty, I'm too scared to take any pics, I'll get someone to do an assessment on me this week (Shmion that's you), see how bad it is. I haven't been eating junk or meat, although I did have Nandos on Saturday night just before Pirates: 4, if you like Rob Marshall you'll enjoy it, I thus far, have been unimpressed by his work, and this movie left me going: "can we get a director who knows what he's doing in here?" (I can see merit and points of agreement in both of these reviews). Say what you want about Verbinski, the guy knows how to direct a clean, witty, Hollywierd movie. Anyway, back on topic, it's the friggin carb content of the vegetarian meals that's getting me chunky, it's all carb based with a lower ratio of protein. The lentil/dahl/chick pea curries, smoothies, vegetarian sausages (with a piece of bread), spinach and ricotta ravioli (I try to have that around my workouts) have just been making me real soggy round the midsection. If this anyone with any tips on this? I might try an buy some vegetarian minces and make some sauce meals, cut out some of the bread. When you're putting on fat, and looking soggy all over when you're not even eating junk? You can get pretty frustrated, I might as well be eating crap, grr!

The program's going really well, don't feel fatigued, can see some shoulder, back and arm development (thanks to Robski for the comment), am getting stronger and lifting almost not completely embarrassing weight (for a beginner). Weight keeps fluctuating between about 96 and 100kg depending on which scale, time of the day etc.

Workout 9
Arms
x 10 sets Wk3
A1: DB Alt Curl  22.5kg
A2: CG Bench   90kg
B1: Preacher Curl  42.5kg,42.5kg,42.5kg
B2: Skullcrusher  42.5kg,42.5kg,42.5kg
Workout 10
Chest/Back
x10 sets Wk3
A1: BB Inc Bench 90kh
A2: Chinup Bodyweight + 20kgs
B1: DB Bench 35kg, 35kg, 35kg
B2: DB BO Row 30kg,30kg,30kg


Workout 11
Legs
x10 sets Wk3
A1: BB Front Squat 80kg
A2: Lying Leg Curl 65kg
B1: RFESS  20kg,20kg,20kg
B2: BB Good Morning 60kg,60kg,60kg
Workout 12
Arms
x 10 sets Wk3
A1: BB EZ Curl 47.5kg
A2: Dip Bodyweight + 15kg
B1: DB Hammer Curl 20kg,20kg,22,5kg
B2: Skullcrusher 47.5kg,47.5kg,47.5kg

As mentioned, on Thursday I made up some ravioli for after my legs session (I had a glass of some skim milk with protein added too), but I was so hungry Friday afternoon I ate the last of it, with no workout in site, I felt ever the fat man on Saturday. I guess I need to drop that, my wallet and burgeoning gut will be thankful.

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.

Post workout meal: X2 fried eggs on wholemeal toast (x2 slics) with low fat butter.
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Dinner: Various vegetarian options such as vegetable sausages, bacon etc.

Pre bed snack (sometimes): Second vegetable smoothy. 

Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.

Sample Fat Loss Program For A Week.

I'm going to make this a companion blog to the diet in this post. This is largely based on Alwyn Cosgrove's program in "The Science of Fat Loss" manual, which I have done and have had pretty goods results on. It fits perfectly with the diet from said program.

This is an example 7 day superset program, you do the "A1" exercise with 60 seconds rest then superset it with the "A2" exericse. On the Monday of the following week after this example week you would begin with Day 3- MRT, and work through in the same alternating system for the next 3 weeks. At the end of the first 4 week cycle, the exericses change (becoming progressively more difficult), the interval rest times come down and so do the rest times for in between each working MRT set.

Phase 1
Alternating Set System

Day 1- MRT Day- Rest- 60 seconds- 3 sets x 15 reps

A1: DB Sumo Deadlift
A2: Inverted Row

B1: DB Step Up (15 each side)
B2: Pushup

Abs- 2 sets x 15 reps
C1: Plank (45seconds)
C2: Hip Extension

Day 2- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 3- MRT Day- Rest- 60 seconds- 3 sets x 15 reps
3 sets x 15 reps

A1: Goblet Squat
A2: Dumbbell Alternating Shoulder Press (15 each side)

B1: Dumbbell Split Squat (15 each side)
B2: Assisted Chinup (Bands/Machine Assisted)

Abs- 2 sets x 15 reps
C1: Fitball Rollout
C2: Jacknife

Day 4- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 5 MRT Day- Rest- 60 seconds- 3 sets x 15 reps
3 sets x 15 reps

A1: DB Sumo Deadlift
A2: Inverted Row

B1: DB Step Up (15 each side)
B2: Pushup

Abs- 2 sets x 15 reps

C1: Plank (45seconds)
C2: Hip Extension

Day 6- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 7- Rest 

This is all pretty standard, and if this looks tough, this is only the first phase, it's gets trickier. But I and others have had results from this type of training, it works.

Friday, May 20, 2011

My Articles.

I'm going to put my articles into a compilation for you, and update it frequently, so you have a compendium from which to draw (thanks to P Diddy for the idea).

Client Results
Client Results- Sean "P Diddy" Powell.

Testimonials
Testimonials.

Testimonials.

Diet
How To Work Out Your Daily Caloric Intake.

Sample Diet For A Week.

Alcohol.

Dialogues Regarding Nutrition.

Pre Workout Nutrition, Workout Nutrition & Some Musings.

Recipes, Post Workout Nutrition and A Rant (Non Necessarily In That Order).

Carbohydrates.

Naturopathy And Evidentialism.

Diet.

Quick Tips.

Smoothies.

Probiotics.

Vegetarianism Part 1- The Moral Argument.

Vegetarianism Part 2- The Nutritional Argument.

Steroids.

Supplements.

Destination: Abs

High Intensity Interval Training
Research Into The Negative Effects Of Aerobic Training, And The Superiority Of Interval Training.

The Neverending Debate- Distance Running Versus HIIT.

HIIT.

High Intensity Interval Training. 

Want to Stay Fat? Keep Running! Pt. 2.

Heart Rate Zones.

Weight Training
Sample Fat Loss Program For A Week. 

Metabolic Resistance Training (MRT).

Getting Big.

Unilateral vs Bilateral Leg Training.

Rep Ranges.

Bodyweight Training.

Ab Training.

Book Review 
Notes On 'Trick Or Treatment'- Introduction & Chapter 1 by Ernst & Singh.

Notes On 'Trick Or Treatment'- Chapter 2- Acupuncture by Ernst & Singh

Notes On 'Trick Or Treatment'- Chapter 3- Homeopathy by Ernst & Singh.

A Trainers Thoughts
What Motivates Me? A Guide To Finding Your Own Motivation

Dan Barker On Having A Purpose-Filled Life

A Note To All You Silly (And Dangerous) Anti-Vaccination People Out There.

A Night Out

The Conditioning Research Blog On Sitting In A Chair All Day.

Time Management.

Results.

Killsession Musings.

Killsession Musings- Part 2.

Killsession Musings Part 3.

Putting It All Together.

A Trainers Expectations.

Motivation.

Compilation.

Rant!

About Me.

Primer.

Spot Specific Fat Reduction.

Articles For Women
A Model Was Told She Was Too Fat?

Articles For Women

Articles For Women.

Articles For Women.

More Articles For Women.

Articles
Articles.


Alwyn Cosgrove On Aerobic Training.

Articles.

Articles.

Articles.

Articles.

Articles.

Articles. 

Articles.

Articles.

Articles.

Articles.

Articles.

Articles.

Recovery
Foam Rolling.

Stretching.

Dealing With Anterior Tilt.

Your Thoughts
What Motivates Clients? Your Stories!

Your Thoughts On Running.

Dialogues Between Shmoopy's.


Client Response To "The Dialogues".

"Letters To The Editor."

The Continuing Discussion On Vegetarianism.

Destination: Abs (Redux)
Destination: Abs (Redux)- Prequel.

Destination: Abs (Redux)- Wk1.

Destination: Abs (Redux)- Wk3.

Destination: Abs (Redux)- Wk5.

Training Diary
Training Diary-Phase 1- Wk1.

Training Diary-Phase 1- Wk2.

Training Diary-Phase 1- Wk3.

Training Diary-Phase 1- Wk4.

Training Diary-Phase 2- Wk1.

Training Diary-Phase 2- Wk2.

Training Diary-Phase 2- Wk3.

Training Diary-Phase 2- Wk4.

Training Diary-Phase 3- Wk1.

Training Diary-Phase 3- Wk2.

Training Diary- German Volume Training- Wk1.

Training Diary- German Volume Training-Wk2.

Training Diary- German Volume Training- Wk 3.

Training Diary- German Volume Training- Wk 4.

Training Diary- Maximum Mass Program- Phase 1- Wk 1.

Training Diary- Maximum Mass Program- Phase 1- Wk 2.

Training Diary- Maximum Mass Program- Phase 1- Wk 3.

Training Diary- Maximum Mass Program- Phase 1- Wk 4.

Thursday, May 19, 2011

Sample Diet For A Week.

It's come to my attention that this blog just simply isn't enough detail for my clients, talking in terms of "protein", "carbs" etc is just too confusing. Putting up recipes still doesn't alleviate the problem of what to eat and when, as this blog demonstrates. I think they can and should be used in conjunction with this blog, however. I've hesitated writing sample diets because calories depend largely on bodysize, muscle mass, somatotype etc, but I think the people reading this could use some general instruction, a palette from which to draw direction from, so, if that helps, here it is. I'll go through a rough seven day outline for someone who is dieting, I'll have re feed days and low calorie days, workout day nutrition and non workout day nutrition.

This program will be based on a person doing "MRT" x3 a week and "High Intensity Interval Training" x3 times a week (a pretty standard dieting program). I base it on Alwyn Cosgrove's "green faces" program, meaning, if it isn't green, or didn't have a face, you can't eat it. It's similar to paleo diets, so the recipes in this blog suit. There are photographs of some of the meals I've eaten whilst on this diet and a diet layout in less detail on what I'm about to present here. Vegetarians need only find protein substitutes for the meat (i.e. vegetarian sausages/bacon/eggs etc).

Monday- High Carb day- MRT day (e.g. afternoon training)- ideal day for a cheat meal
  • Breakfast-(Male)- x1 cup of oats (1/2 cup for women), 30g of protein powder,, sprinkle of cinnamon on top. x 500mL water. 
  •  Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm ok with you finding your own options for these.
  •  Lunch:-(Option 1)- Spaghetti Bolognase (1 cup wholemeal pasta for men, 1/2 cup for women). 
  • (Option 2)- x1 can (1/2 can for women) Beans (baked, 4 bean mix etc) + x1 glass (1/2 glass for women) of low fat skim milk.
  • (Option 3)- Buy a whole chicken from Woolworth's (pull apart the white meat, put into several containers with a salad, also from Woolworth's, this should make up 5 working days of lunches) + 1 sweet potato/white potato. You can also put in some egg whites.
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)- 350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables and 1/2 sweet potato/1/2 cup brown rice/pasta.
  • Pre bed meal- Vegetable smoothy (optional).

Tueday- Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)-If you buy from somewhere- Sumo salad is preferrable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Wednesay-Low carb day- MRT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferrable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Thursday -Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).


Friday -Low carb day- MRT day (e.g. afternoon training) 
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!). 
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Saturday -Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Sunday- Zero Carb day- Rest
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea-Vegetable smoothy.
  • Lunch- 350g (250g for women) of any meat with green vegetables (make enough for a couple of meals)
  • Afternoon Tea- Vegetable smoothy.
  • Dinner- 2nd meal made from whatever you had for lunch.
It's important you have no other carbs than fibrous vegetable carbs on this day, we want to prep you for your higher calorie day on Monday, this will play around with your metabolism, keep it from getting stagnant, keep it burning bright. Now, this is obviously just an example, I'd expect more variety in the meals. But I hope this sets the protocol for you. You can substitute the meat example I've provided for any kind of meat in those meals with it, the vegetable choices should also vary, as should the fruit (in your smoothies).

Generally when I start someone off I try to get them to spend the first 4 weeks of a program just getting into the habit of eating breakfast, of eating consistently and cutting out processed, junk, fast food, and unhealthy snacks. If we can get those habits dropped, we're on our way, that is a huge step in the right direction.

This is not conclusive, obviously, just a very basic, prima facie look at dieting strategies, but I'd appreciate any thoughts or comments. Things you don't understand, or queries you might have. If you don't want to post on the blog, please email me at killsessionpt@gmail.com.

Good eating!

    Wednesday, May 18, 2011

    Client Results- Sean "P Diddy" Powell.

    Before @ 100kgs
    After @ 80kgs
    Sean is one of those clients you wish you could train all day, aside from the fact that I get along with him personally, he's bizarrely willing to do all that is required of him to get his results. He follows the programs, he sticks to the diets, he gets results. We've been training together for a couple of years, but the stats I'm going to put in below are from just over a year ago.

    Sean's goals have been to lose weight, get in shape, things of this nature. He is an office worker in the CBD and typically spends 40+ hours a week sitting behind a desk at a computer.  I've focused his training largely based on principles from such strength coaches Dos Remedios, Cosgrove, Staley, Boyle, Poloquin etc. We've cycled through phases of Metabolic Resistance Training (MRT) programs such as:  "Alternating Set", "Circuit Training", "Escalating Density Training", "Superset Training", "Complexes/Hybrids", "Circuit Escalating Density Training" etc.We usually finish off sessions with "High Intensity Interval Training" (HIIT), done via the Cross-Trainer or boxing and all protocols have structured, progressive intensity. I've also shown Sean how to do some basic foam rolling, mobility/stretching drills (special thanks to Chris Edge for running Sean through the "Functional Movement Screen" and providing invaluable training advice), which has helped keep shoulder/movement issues to a minimum.

    Diet wise Sean's followed a high protein/ low carb/ moderate healthy fats diet. We follow specific protocols of feed days and low calorie days to help stimulate his metabolism. Sean now (instead of his pre-PT life) eats breakfast each morning instead of relying only on a large coffee, and takes a healthy snack to work to have late morning and afternoon to try and make up 5 reasonably sized meals each day.
    Now, to the interesting stuff, the numbers. Taken from an assessment on the 24/02/09 Sean's stats at this time were as follows:

    • Weight: 91kg (at 174cm tall)
    • Bodyfat percentage: (Calipers)- 22.5%, (OMRON)- 27.5%
    • Waist: 100cm

    Now, it's important to note, that Sean and I train together for x3 30 min sessions a week, a total of 1hour and a half. He does no training on top of this. Recently he added a strength session in by himself, and I've had to give one session up due to time, and Chris Edge took that one (huge props to Chris). So when you see the stats below, keep that in mind (They are from this morning- 17/05/11):

    • Weight: 80kgs (his target is 79.5kg)
    • Bodyfat percentage: (Calipers)- 16%, (OMRON)- 16%
    • Waist- 85cm

    That's a loss of over 10kgs and 6.5-10% bodyfat (depending on the tool used)  in just over a year at 1 and a half hours of training a week. That's pretty impressive to me! Are we done? Of course not, there's always more we can do. But I'd be pleased with that progress!
    Now, what I find most impressive about Sean's fat loss are those compared to his strength gains. To this I largely applaud the hard work of people who's back I'm piggying (the aforementioned coaches), as well as Sean's hard work. Their programs, of a MRT focus, have the rare benefit, especially in relatively untrained individuals (such as Sean was when he walked in the door for his first assessment) of strength gains. Sean has, while strictly dieting, increased his strength significantly, for example, in the last couple of months he has:

    • hex bar deadlifted 130kgs for 8 reps
    • done 10 chinups unassisted
    • back squatted 100kgs "ass to grass" (that is insane) for 8 reps
    • bench pressed 70kgs for 8. 

    To keep this in perspective this is a deadlift of 1.6 bodyweight and a back squat of 1.2 bodyweight all done during high intensity superset or circuit style training.
    As part of a "Circuit EDT" at 6:30am this morning!"
    I hope one thing is being noted as we see Sean's progress, there is no, as in zero running, steady state, distance cardio. We've done "High Intensity Steady State" (HISS) once as part of phase 3 of the "Alternating Set System" and that was only because we were already doing several MRT/HIIT sessions (we only did it for 20 mins x3 times a week, for 4 weeks). This protocol was based on Alwyn Cosgrove's "Hierarchy of Fat Loss".

    So where to now you might ask? Well Sean is going to Europe to celebrate his new marriage and wonderful bride in 3 weeks so we'll continue with our training and our progress, but I'm about to lose him for 4 months as he goes on his honeymoon. We'll be sure to take some photos of Sean when he gets back and track his progress yet again.
    Finally I just want to say to Sean, personally, that he is a great inspiration to me, he shows me what hard work, dedication can do for you and I hope my other clients who are reading this blog can see what just a little determination and trusting the program can do for and to you. I want to thank Sean for the last couple of years of training, he always rocks up to his sessions with a smile, in a good mood, ready to get his sweat on. He does what you ask, when you ask it, you can see he really enjoys his gym time, by the effort he puts into it. Sean makes me look good (as hard as that is to do)! Good luck in Europe buddy!

    Below is the poster the gym had made up for the "Member of the month", to celebrate Sean's hard work.

    Tuesday, May 17, 2011

    Training Diary- German Volume Training-Wk2.

    Hi guys, so I hope the recent spamming of articles has made up for the drought lately, I considered holding them off and releasing them slowly, but that's not my style.

    Monday's half workout was not my fault, the gym opens at 5am on a Monday morning and it opened late, so I had no warm up and half a workout. As of the 3rd workout this week I moved to the 10 sets by 4 reps phase, hence the bump up to 100kgs. Aside from the weight being somewhat heavy it didn't feel too bad, I mean it wasn't pleasant, but I think I can go heavier (may try 120kgs for the 10 sets by 3 reps phase).

    I haven't done an assessment for a while but at last measure I was about 96.5kgs @ 18% bodyfat,  I'll do one this week n see where I'm at. May have to consider a simple 4 week maintenance program after the GVT, perhaps a weight circuit program for 4-8 weeks I'm gettin pretty fat, and that's been my own fault. Nandos twice, McDonalds once, that's bad, for plethora of reasons (meat/unhealthy).

    Workout 5
    Legs
    x10 sets Wk1
    A1: BB Front Squat  60kg
    A2: Lying Leg Curl  60kg
    B1: RFESS   Out of time
    B2: BB Good Morning  Ditto
    Workout 6
    Arms
    x 10 sets Wk2
    A1: BB EZ Curl  42.5kg
    A2: Dip  Bodyweight
    B1: DB Hammer Curl  17kg,17kg,17kg
    B2: Skullcrusher  37kg,37kg,37kg
    Workout 7
    Chest/Back
    x 10 sets Wk2
    A1: BB Bench  100kg
    A2: Pullup  BW + 15kg
    B1: DB Inc Bench  35kg,35kg,37kg
    B2:  BB BO Row  70kg,70kg,80kg
      
    Workout 8  
    Legs  
    x10 sets Wk2
    A1: BB Back Squat  100kg
    A2: Lying Leg Curl  60kg
    B1: DB Walking Lunge  22kg,22kg,22kg
    B2: SLDL  60kg,60kg, 100kg











    Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

    Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.

    Post workout meal: X2 fried eggs on wholemeal toast (x2 slics) with low fat butter.
     
    Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

    Dinner: Various vegetarian options such as vegetable sausages, bacon etc.

    Pre bed snack (sometimes): Second vegetable smoothy.



    Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.