Back to business

Sorry guys that I haven't been making any posts, been so busy with college and it was also my birthday yesterday so have not been around that much. But don't worry I am back.

Just ordered some more GymShark clothing. In my opinion the best gym clothing out there I would really recommend it they do all kinds of stuff, stringers, tanks, t shirts, tracksuits, shorts even their own underwear and phone cases. If you haven't purchased anything I think you should. They are even getting female gym clothing in the near future. So a big shoutout to them.

So now back to the training side of things. Iv missed two of my sessions this weekend due to it being my birthday and not being around but will be coming in strong tomorrow with a heavy leg session.

I'm going to be putting on a variety of different posts over the next couple months all linked with fitness. But where I am still studying I am learning a great deal of things, plus I will be getting two clients to train in the near future to finish off my personal trainer course, so all my session I put up will be showing their progress as well as mine.

On my bulking transformation it is going really well, still hitting them gains, no plateau as of yet and hopefully not at all.
Anyways guys that's it from me, more posts soon. Thanks. 

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

Day 19 transformation

So had a great push session today, really focusing on the negatives and hitting that 4 second on the negative and 2 seconds on the way up. Started off with the incline dumbbell press and really noticing some strength gains. Started one 18kg dumbbells for 10 reps and have progressed to 22kg dumbbells for 8-10 reps. That's another thing I want to speak to you guys about, don't be afraid to up the weight even if you only get 4-6 reps out of it. In due time you will be able to gain the strength and on the weight you only get 4 reps out of you will be able to get 10, 12 or even more. Dropset the weight if you hit 4 reps that's great now without rest get a lighter weight and hit as many reps as you can, that way you will really work that muscle.

The rest of my workout went as followed

• Incline Dumbbell press - 5 sets of 10 reps
• Flat Dumbbell press - 5 sets of 8 reps
• Incline Dumbbell flies - 4 sets of 8 reps
• Cable crossovers - 3 sets of 15 reps
• Pec dec - 3 sets of 8 reps
• Military press - 4 sets of 8 reps
• Lat raise - 6 sets of 10 reps
• Machine lat raise - 2 sets 10 reps
• Tricep pushdown - 5 sets of 12 reps
• Tricep extension - 4 sets of 10 reps
• Machine tricep dips - 4 sets of 12

That is my routine as followed, give it a go and if you have any questions then don't be afraid to ask them I will be more than glad to help.

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/

First outdoor fitness class

So today I took part in my first outdoor fitness class and all I can see is I'm aching. Don't train when you already have sore muscles, that is some advice I should of listened too. On the other hand it was a very good session and will be taking in ideas for when I am qualified.

Back in the gym tomorrow, push day for me so stay tuned as I will be giving a progress update towards my transformation.

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.

Day 1 transformation

So here it is day one of my mass gain transformation. I'm looking to gain around 5-10 kg and then cut down. Follow me on this journey as I will be posting my nutrition plan for day by day and my training programme. I will be sticking to the legs/push/pull split but will be changing things each week such as the rep tempo to really work them muscles and increase size very quickly. I will be taking pictures every 10 days but may only put pictures up each month depending on how quickly results start to come in.
Leg day tomorrow so I will be posting my session and tomorrow I will also post my nutrition plan for the day so stay tuned and remember if you are following me on this journey take pics and comment with the link to show me your progress.

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

Fitness Tips

Here are a few fitness tips to help with your training and push you closer towards your goals.

• Progressive overload - Gradually build yourself up and improve slightly each time to see results. To build strength you are going to want to gradually increase the weight slightly each time. To build size you want to increase the amount of sets you do as well as the weight. You can also build your endurance and to do so you could increase the reps, lower the weight and decrease your rest time.
• Plan ahead - Plan ahead, set yourself fitness goals, daily, weekly and monthly goals that are reachable. Also plan what you are going to do at the gym that day, don't go there and struggle to think of exercises.
• Workout partner - Struggle for motivation? well get yourself a workout partner and then they can help push you to success. The same goes for them when they are not motivated, you push them. Having a partner helps you push past your limits and it encourages quicker results.
• Sauna for results - If you have a sauna at your gym then get in there after your workout. The dry heat helps flush out toxins such as lactic acid that built up during exercise. But not only that, it helps relax the muscles after a good hard session.

Let me know some of your fitness tips, what you do to stay in shape and I'll be sure to get back to you

Time to focus

So it's almost time to go back to college for my final year in hope to become a certified personal trainer and sports injury specialist. This just means only one thing, time to focus and kick start what I'm hoping to be my career. Not only am I going to really focus on my college work but also focus on training, nutrition and also my blog. So be prepared to see more posts of training and meal plans and maybe even some videos on preparing meals. If you have any questions then don't be afraid to ask them and I will reply straight away.

Deskercise ... Part 1

So my sister has been nagging me for days now about exercises that can be done at your work desk. Well here you go sister. I have come up with a few exercises that can be performed at work, so for those who say they struggle for time because of work.... Give this a go.

Exercise	Explanation	Picture
Seated calf raise	While sat down at your desk perform calf raises. Pretend that you are going onto your tip toes. Hold the tip toe motion for 3-5 seconds and then relax. Repeat this for 15 repetitions.
Wall Sit	Go up to the wall and place your back against it and go into a seated position as shown in the picture. Hold this position for 15-30 seconds and then repeat another 2 times.
Chair tricep dips	Place your hands on your chair and have your legs bent in front of you as shown in the picture.    Now sink your butt down until your tricep (top of the arm) is at a 90 degree angle. Then bring yourself back up. Repeat this for 10 repetitions.
Shrugs	While sat down in your chair perform shrugs. It’s a nice simple exercise and all you have to do is shrug your shoulders. Now the best way to do this is to this exercise is to try and make your shoulders touch your ears. Now do not worry if you can’t do that just go as far as you can go. Perform this till you reach 15 repetitions.
Jog on the spot	Now to finish this off how about a nice jog. Well not literally just leave the office for a jog, just a quick jog on the spot. Just hop out of your chair and jog on the spot for 30 seconds .

Once you have completed these exercise once, go through it twice more if you have time and try to perform this routine at least 2-3 times a week. It can make work much more fun and even more fun if you and your colleagues perform it altogether. To help with the exercise make sure you are drinking plenty of water. On a standard 8 hour day at work, try to have a minimum of 5 glasses and maximum of 10.

Stay posted as part 2 to deskercise will be posted, which will include more exercises, stretches and also nutrition.

Weight loss tip

I can't give you an instant cure for losing weight, I mean if their was so many businesses would of shut down by now. But instead I can give you a guide that you can follow to promote weight loss. If you follow these steps on a day by day basis I can guarantee results.

• Drink water and cut fizzy drinks - Water is by far one of the most important things in promoting weight loss and by far a lot of the population do not consume enough water. A lot of the time when you are or may think you are hungry, you're in fact not hungry but thirsty, but people seem to think food fills the hole. Get 8-12 cups a day people. Cut the fizzy drinks and try to minimize drinking squash as these are all filled with sugar and seem to leave you with that sticky mouth, this makes you drink more of these sugar products so you are getting a lot of calories in there.
• Enjoy the gym - You got to love going to the gym or committing yourself to some sort of exercise if you want to lose weight. You can't just change your diet to see major results, yes you may lose some weight but you can't just eat all this food, live the healthy lifestyle without being active. Get to the gym, workout at home or go for a run, burn the calories see some results, even if it is for half hour a day. You keep that up and within a couple months you will see amazing results.
• Set targets - A lot of people say they want to look like this, lose this much weight but they have no clue on how to get there. Set yourself weekly,monthly and yearly goals. Without goals, how do you know how you are going to reach these goals. Also setting goals/targets you are giving yourself the discipline you need in order to be successful.
• Remove the junk food - Eliminating junk food from your diet is key. Replacing a bar of chocolate for a greek yoghurt as such for a snack is not only a healthy option, but you are cutting out so many calories and sugars. Yes eating healthy is not the cheap option but it is by far the better option. People eat junk food as a comfort thing, but if you get into the habit of snacking on healthy foods, you will enjoy looking at the person in the mirror and seeing them numbers on the scales.

These things are guidelines but they are results proven guidelines. You can enhance them yourselves or comment ask me any questions on weight loss and I will make sure I answer them for you.

Thanks.

Quote of the day

The first wealth is health.

QUOTE OF THE DAY

"Don't wait for things to happen. Make them happen"