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.

Transformation progress

So it is day 6 into my bulking transformation . Not seen much results just yet apart from my macros going up each day, really trying to hit them high calories. Currently taking in around 3800 at the moment and slowly going up. Had a cheat meal today, it's the little sisters birthday so we all had McDonalds, hey not every one is perfect aye.

Training is great absolutely loving it right now, never been more focused. Smashed legs today, did not have the energy today but platinum pre from optimum nutrition done the job. Recently purchased the raspberry lemonade flavour and it tastes excellent would fully recommend it to anyone who is looking to purchase a new pre workout.

Tomorrow is push day, looking to go heavier then before going to aim around 6-8 reps but on the last 2 sets, I am going to really focus on them negatives. That's a little training tip for you guys, if you are looking to get results fast and build size and strength then be slower on the negatives. For example on a bench press take 4 seconds to get the bar from the starting position to the chest and explode up. Performing this and adding to your routine will increase size, strength and power and you will see results.

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.

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