Subscribe to me on YouTube

So I'm starting to get into the YouTube business and I'm looking to post videos on there aswell as blog on here. I have 2 videos up already which I will leave the link to. Subscribe to my channel and over this weekend I will make some more videos for you to enjoy.
Leave a comment let me know what you want me to post a video about (fitness related)

http://www.youtube.com/watch?v=1_4KR_uxYMw
http://www.youtube.com/watch?v=18xiI6lz7vg

Check them out these are my current videos one on my supplement stack the other on the pre workout I am currently using.

Day 18 of transformation

So we are past the half way mark into my first month of my bulking transformation. Starting to notice some slight gains in my legs and a major increase in strength. Some point over the weekend I will put my training programme down and will also include some nutrition meals so stay tuned for that.

Push day tomorrow the best day, will be hitting that chest hard as I'm really looking to develop it much further.

Also again just a quick shoutout for my man Oakley who is competing in a physique of the week competition for bodypower and can use all the support. Follow this link and click like on Oakleys picture he is number 10 out of all these pictures. Remember he is only 17 and has a great physique for his age which can only get better. Make every vote count to ensure he wins. Link is below
http://physiqueoftheweek.com/fitness-competition/

Day 2/3 of transformation

Sorry guys I forgot day 2 of my transformation but today I will post yesterdays and today's progress.

So yesterday was my first training session of this transformation and it was a leg day, not the best day to start the transformation but I went through with it and really had a good session. My routine went like this:

• 10 minute warm up on the bike - followed by some stretches
• 5 sets of 10 reps  - squats
• 5 sets of 21 reps - seated leg press - 7 reps with feet in different position - hit different areas
• 5 sets of 8-10 reps - leg extension
• 4 sets of 10 reps - straight leg deadlift
• 4 sets of 8 reps - lunges - 8 reps each leg
• 3 sets of 8 reps - leg curl
• 5 sets of 12 reps - calf raises

Nutrition wise for this day I was just off my calorie intake by 200 but managed to get my protein in and was 80 grams off my carb intake.

For today, day 3, was a push day now this is my favourite as I love working my chest and going heavy this session went like this.

• 5 sets of 10 reps - incline bench press - including some dropsets
• 5 sets of 10 reps - flat bench press
• 4 sets of 10 reps - incline dumbbell flies
• 6 sets of 10 reps - cable crossovers
• 4 sets of 10 reps - dumbbell shoulder press
• 6 sets of 10 reps - lateral raises - including some drop sets
• 5 sets of 10 reps - front raises
• 4 sets of 10 reps - tricep pushdown
• 4 sets of 10 reps - tricep dips
• 4 sets of 10 reps - skullcrushers

Give these sessions a try and let me know what you think. Don't forget to make it intense and if you have any questions don't be shy ask me them.

At the end of the week I will put a detailed plan of my nutrition for this week. 

Day 4 tomorrow and its a pull day so looking forward to that.

Stay anabolic

Lifting weights? Trying to gain size and muscle or if your just trying to keep lean? Well in this post I am going to tell you the importance of staying anabolic and keep your protein intake up. So first of all if you don't already know then you probably are wondering what anabolic is. It is basically the building up of muscle. Now in order for this to happen we need protein, without protein we wouldn't grow. We must ensure we are getting protein into our system every 2-3 hours this just stops our body from going into a catabolic state. Now this is just the opposite to anabolic, it is the breaking down phase of muscle. Now that is something we don't want when trying to gain size. 

How to stop yourself from going into a catabolic state overnight? Well to solve this your need casein in your diet. Casein is a slow released protein which takes around 8 hours to get fully into our system but feeds the muscles throughout this period of time.

I will be making a YouTube video over the weekend going through this in more detail so please check it out.

Check out my first video I made of my supplement stack, will be many more videos to come  http://m.youtube.com/watch?v=1_4KR_uxYMw&feature=c4-feed-u

Time to cut some fat

Wanting to lose that stubborn fat? Well in this post I am going to show you  a brief nutrition plan that will cut the fat in no time at all and transform yourself completely.

So to begin with on your fat burning transformation, what you need to do is take a picture of yourself in minimum amount of clothing. The best way to see progress in a picture, why? Because the scales can put many people down.

So here is a brief nutrition plan that will help you burn fat. On another post I will put a fitness programme to help burn fat.

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
7AM BREAKFAST	.2 scrambled egg .2 slices lean bacon .1 slice wholemeal toast. .1 apple .Water	.1 bowl of all bran (with semi skimmed milk .1 banana .tea or coffee	.Hot breakfast burrito .Tea or coffee	.Lean bacon sandwich .1 apple .tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter	.Hot breakfast burrito .1 apple .Water .Tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter .tea or coffee
10AM MORNING SNACK	.1 banana .Water	.Celery sticks .Water	.Blueberries .250g low fat yoghurt .Water	.Handfull blueberries .2 dairylea triangles .Water	.30g almonds .1 apple .Water	.Handful of blueberries .250g low fat yoghurt .Water	.1 apple with peanut butter
1PM LUNCH	.Turkey, Roasted red pepper sandwich .Tea or water	.Chicken breast wrap with salad. .Green tea .1 apple	.Leftover chilli .Low fat coleslaw .Water	.Peanut butter, wholemeal sandwich .green tea	.Prawn pasta salad .Green tea	.Bacon,lettuce,tomato sandwich with low fat mayonnaise .Water	.Prawn pasta salad .Green tea
4PM ARFTERNOON SNACK	.Handfull of red grapes .30g almonds .Water	.Handful blueberries .Water	.30g almonds .Green tea	.Raw carrot slices .Hummus dip .Water	.Handful trail mix .Water	Raw baby carrots .Hummus .Water	.Celery sticks .Low fat cream cheese .Water
7PM DINNER	.Spicy sea bass .Asparagus .Red grapes .Green tea	.Easy chilli .Low fat coleslaw .Water	.Spicy sea bass .Carrots and broccoli .Water	.Grilled salmon .broccoli and green beans Green tea	.Greek style stuffed chicken .Garden salad	.Grilled salmon .Garden salad .Green tea	.Greek style stuffed chicken .Broccoli and carrots .Water
9PM NIGHT TIME SNACK	Green tea .1 banana	.Sorbet	.Red grapes	.Handful trail mix .Water	.Green tea .Sorbet	.Handful of grapes .Water	.Handful trail mix

A quick and easy breakfast

Looking for a quick and simple way to make breakfast? Well you have come to the right place because I am going to show you a really easy recipe that I found and use quite a lot now and it is the 'Hot Breakfast Burrito'. I love eating burritos but I'm not the biggest breakfast fan but eating this is a treat. Takes around 5-10 minutes to make and the ingredients you need are:

• 1-2 large wholemeal tortilla
• 2 large eggs
• Small handful of cheddar
• 1 chopped tomato 
• 2 table spoons of salsa 

Now to make this breakfast

• Place the tortilla on the chopping board 
• Scramble the eggs
• Add the scrambled egg to the tortilla and then place the cheese, tomato and salsa and then fold the tortilla as you would for a burrito
• If you want to grill the wrap to make it crispy then do so for around 2 minutes.

And there you have it a nice easy dish and for one serving is 319 calories, 16g protein, 28g carbs, 14g fat (4g saturated) 2g fibre.

Stay tuned for more recipes.