Day 21 of transformation

So today is my rest day a well deserved one must I add after a great week of lifting. Yesterday was pull day and I am getting stronger. Iv added pull ups to the routine and I just did 4 sets to failure. Had a cheat meal yesterday too, found myself in mcdonalds being naughty, but hey I have had a good week in the gym so why not treat myself.

So the plans for today is going to consist of hitting my macros quite early on where I am not doing anything today and possibly going slightly over them on the calorie side of things. As Rich Piana would say 'you want to be be you got to eat big'. Couldn't say it better myself.

Also to all you game lovers out there, I have recently purchased GTA 5 so I will be playing that ensuring that I don't go out when I don't need to because as a typical young adult I find myself getting easily persuaded to go out and spend money that I know I will regret in the morning. So having this game will hopefully stop me from going out as much.

Of course next week is my birthday so I will use that as an excuse to have some fun, but everyone would on their birthday. Will be 20 years old, wow time flies so fast I really do remember the days when I was younger like it was last year. Anybody else feel like that or is it just me?

Anyways for those who are GTA fans comment and leave your xbox gamertag on and I'll add you on there.
Don't forget to subscribe to my YouTube channel more videos on the way.
http://www.youtube.com/user/jingles635

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.

My supplement stack

Check out my video on YouTube where I quickly go through my supplement stack and let me know what you think.

https://www.youtube.com/watch?v=1_4KR_uxYMw

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

It's the weekend

So it is the weekend again but I hope you are all keeping fit still, but  if its your rest day then relax, put your feet up you've worked hard throughout the week so treat yourself. But don't forget to count your macros, have a chest meal if you must but remember, next week is only round the corner so you'll have to work it off. 

For those who aren't resting this weekend let me know your plans, what your routine is for this weekend, leave a comment and I'll be sure to get back to you.

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. 

YouTube for inspiration and motivation

How do you find your inspiration and motivation? Do you find it in a magazine, through a film, a person in your life? Or are you like me and find it through YouTube?

YouTube is probably for me personally the best way to stay motivated, it has tons and tons of videos that you can watch to help push you further in the gym. See for me I like watching Matt Ogus, Steve Cook, Nick Wright and Jeff Seid. Any familiar faces there?

I love watching them before a workout, especially on days that I'm not feeling like going to the gym. It just makes me want to be at the gym straight away. For me, their lifestyle is how I want mine to be, have the time and money to be able to go to the gym, then chill and get your macros in. But hey not all of us have that kind of time but we have to make do and enjoy what we have got.

Leave a comment and let me know what keeps you motivated, what's your YouTube inspiration.