Blog

FIND OUT HOW I GET BIGGER, STRONGER & LEANER!

Over my 10/11 Years of Training I have Bulk & Cut 18-20 times learning about my body more and more each time. This to me is what it’s all about - by Bulking & Cutting you will be Training & Dieting in completely different ways enabling you to learn how your body reacts and changes each time.
You will constantly see change in your body throughout the process which keeps MOTIVATION HIGH!  When you Bulk you will add STRENGTH & MASS & when you Cut you will add MUSCLE & REDUCE BODY FAT, so you will see changes in all round strength and size & see reduced body fat and improved cardio.
If you don't Bulk or Cut you won’t experience these changes to your body as frequently and you won't gain the knowledge you need, to gain the results you want, as fast!
Over my years of training I have continuously built up my knowledge to a point where I often wish I had been when I first started training!  I wasted a lot of time without a specific goal never going from a Bulk to a Cut.   As soon as I put these goals into place it gave me extra motivation, seeing the changes happen more quickly and more noticeably for faster overall results.
IT’S ALL ABOUT THAT BULK & CUT LIFESTYLE!
Get Smarter and Get Better Results Faster with my plans...CLICK HERE FOR CUTTING AND HERE FOR BULKING
 - Easy to follow diet - no calories or macros to count -  so a sustainable lifestyle for the long term!
- Simple everyday food with cooking suggestions and recipes to make it work for you
- Easy to follow training plans - every exercise clickable to video of me doing exercise with instruction so you cannot go wrong
- All the training advice you need to ensure you perform every exercise to maximum effectiveness
- Email support - so never get stuck - I will keep you on track!
Read more
Over my 10/11 Years of Training I have Bulk & Cut 18-20 times learning about my body more and more each time. This to me is what it’s all about - by Bulking & Cutting you will be Training & Dieting in completely different ways enabling you to learn how your body reacts and changes each time.
You will constantly see change in your body throughout the process which keeps MOTIVATION HIGH!  When you Bulk you will add STRENGTH & MASS & when you Cut you will add MUSCLE & REDUCE BODY FAT, so you will see changes in all round strength and size & see reduced body fat and improved cardio.
If you don't Bulk or Cut you won’t experience these changes to your body as frequently and you won't gain the knowledge you need, to gain the results you want, as fast!
Over my years of training I have continuously built up my knowledge to a point where I often wish I had been when I first started training!  I wasted a lot of time without a specific goal never going from a Bulk to a Cut.   As soon as I put these goals into place it gave me extra motivation, seeing the changes happen more quickly and more noticeably for faster overall results.
IT’S ALL ABOUT THAT BULK & CUT LIFESTYLE!
Get Smarter and Get Better Results Faster with my plans...CLICK HERE FOR CUTTING AND HERE FOR BULKING
 - Easy to follow diet - no calories or macros to count -  so a sustainable lifestyle for the long term!
- Simple everyday food with cooking suggestions and recipes to make it work for you
- Easy to follow training plans - every exercise clickable to video of me doing exercise with instruction so you cannot go wrong
- All the training advice you need to ensure you perform every exercise to maximum effectiveness
- Email support - so never get stuck - I will keep you on track!
Read more

It's not Rocket Science...

You've heard me talk about my diet a lot, but considering how simple it is there isn't much more I can say!
My diet is boring most of the time as you will have seen;

(I eat so much turkey by the time Christmas comes it ain't no treat for me) but I seek out ways of making it more interesting so I have something to look forward to.  I started working in restaurants while still at school and continued for a few years, so picked up a few ideas and skilIs. This has enabled me to figure out out some quick basic recipes, all cooking from scratch and its amazing the variations you can make with a few vegetables, herbs and spices.  
And what could be healthier than eating fresh meat and fresh vegetables.
I have experimented and tried different things, and now always make sure I have the following staples in for making my meals more interesting - tomatoes, peppers, onions of different varieties, fresh ginger, basil, garlic, chilies and dried cumin, paprika, chili, mixed herbs, and curry spice mix. Also you can make these recipes in advance and make 4 or 6 portions - stick a couple in the freezer and the rest in the fridge for a few meals during the week.  
Don't resort to ready made meals - you know they are going to be full of sugar and/or fat - that's how they make them taste so damn good!  Dont get takeaways... except on cheat night of course,,,, pizza, curry etc.

Eating clean is easy - the only supermarket aisles you need are the fresh produce and the meat/fish... maybe with a brief detour to pick up the essential peanut butter.... *:)
Read more
You've heard me talk about my diet a lot, but considering how simple it is there isn't much more I can say!
My diet is boring most of the time as you will have seen;

(I eat so much turkey by the time Christmas comes it ain't no treat for me) but I seek out ways of making it more interesting so I have something to look forward to.  I started working in restaurants while still at school and continued for a few years, so picked up a few ideas and skilIs. This has enabled me to figure out out some quick basic recipes, all cooking from scratch and its amazing the variations you can make with a few vegetables, herbs and spices.  
And what could be healthier than eating fresh meat and fresh vegetables.
I have experimented and tried different things, and now always make sure I have the following staples in for making my meals more interesting - tomatoes, peppers, onions of different varieties, fresh ginger, basil, garlic, chilies and dried cumin, paprika, chili, mixed herbs, and curry spice mix. Also you can make these recipes in advance and make 4 or 6 portions - stick a couple in the freezer and the rest in the fridge for a few meals during the week.  
Don't resort to ready made meals - you know they are going to be full of sugar and/or fat - that's how they make them taste so damn good!  Dont get takeaways... except on cheat night of course,,,, pizza, curry etc.

Eating clean is easy - the only supermarket aisles you need are the fresh produce and the meat/fish... maybe with a brief detour to pick up the essential peanut butter.... *:)
Read more

Practise what I Preach.... or not!

Even though I know its bad...I am the worst at stretching. I tell everyone else to do it but I don't do it myself. So if you don't want to end up stiff and inflexible when you are older..then STRETCH! Over time our muscles shorten and weight lifting exacerbates this so even more important for us.

If you don't want to end up like this:
 
then do plenty of this..
  Stretching when your muscles are cold, before training can cause muscle strain or damage so always after. Ideally you will then stretch for 10 minutes focusing especially on the muscles you have been working.  There are plenty of simple stretches you can do and I don't think I need to make a video to show you all... but you can tell me if I'm wrong.  
It doesn't need to be complicated...
and you dont need any equipment.  You can create the stretch and increase the stretch using your body weight.  Sometimes can be nice if your gym buddy helps but easily done on your own.
So don't do as I do, do as I say.....
 
and this will be you when you are 70 years old.
Read more

Even though I know its bad...I am the worst at stretching. I tell everyone else to do it but I don't do it myself. So if you don't want to end up stiff and inflexible when you are older..then STRETCH! Over time our muscles shorten and weight lifting exacerbates this so even more important for us.

If you don't want to end up like this:
 
then do plenty of this..
  Stretching when your muscles are cold, before training can cause muscle strain or damage so always after. Ideally you will then stretch for 10 minutes focusing especially on the muscles you have been working.  There are plenty of simple stretches you can do and I don't think I need to make a video to show you all... but you can tell me if I'm wrong.  
It doesn't need to be complicated...
and you dont need any equipment.  You can create the stretch and increase the stretch using your body weight.  Sometimes can be nice if your gym buddy helps but easily done on your own.
So don't do as I do, do as I say.....
 
and this will be you when you are 70 years old.
Read more

What I eat most and when

As a believer in keeping things simple and knowing your body, I often eat the same foods throughout a diet to help me reach my targets.  It is important to keep a varied diet, but I still have meals that I repeat on a regular basis for a specific reason. By trying different foods but then repeating them over a set period of time you will get a better understanding of how your body reacts to them. You need to get your body into a routine of eating certain foods for you to gauge what is working and what is not.

Some of the meals that I have are as simple as turkey or chicken, cut into bite size pieces and sauteed in a little olive oil, with a green vegetable. If I want to mix things up I will do a stir fry or chilli using either beef, chicken or turkey.  I also have carbs with the meals depending on the time of the day or a specific goal I am aiming for. Some of the top ones I eat are sweet potato, brown rice and wholemeal pasta, all simple but very effective in helping reach desired goals. There are other carb alternatives but these are the common ones I use.

I often have to kill cravings throughout the day and especially at night.  For me, and I think most people, the evening is the toughest time to resist snacking on crap food.  During the day I get cravings between meals so then I often snack on a mixture of nuts, fruits and lean proteins  In the evening I use greek 0% fat yogurt with a scoop of chocolate protein, mixed together, sometimes adding other ingredients such as blueberries, bananas and almonds to kill the late night sweet craving. This is high in protein, low on carbs and fats.

Also a little tip for the evenings is to have a herbal tea to suppress sweet cravings -  by the time you have drunk it the craving sometimes passes - recommend camomile, peppermint.

It is important to keep a varied diet to get a wide selection of nutrients from different types of foods, but always remember to keep things in moderation.

 
Read more

As a believer in keeping things simple and knowing your body, I often eat the same foods throughout a diet to help me reach my targets.  It is important to keep a varied diet, but I still have meals that I repeat on a regular basis for a specific reason. By trying different foods but then repeating them over a set period of time you will get a better understanding of how your body reacts to them. You need to get your body into a routine of eating certain foods for you to gauge what is working and what is not.

Some of the meals that I have are as simple as turkey or chicken, cut into bite size pieces and sauteed in a little olive oil, with a green vegetable. If I want to mix things up I will do a stir fry or chilli using either beef, chicken or turkey.  I also have carbs with the meals depending on the time of the day or a specific goal I am aiming for. Some of the top ones I eat are sweet potato, brown rice and wholemeal pasta, all simple but very effective in helping reach desired goals. There are other carb alternatives but these are the common ones I use.

I often have to kill cravings throughout the day and especially at night.  For me, and I think most people, the evening is the toughest time to resist snacking on crap food.  During the day I get cravings between meals so then I often snack on a mixture of nuts, fruits and lean proteins  In the evening I use greek 0% fat yogurt with a scoop of chocolate protein, mixed together, sometimes adding other ingredients such as blueberries, bananas and almonds to kill the late night sweet craving. This is high in protein, low on carbs and fats.

Also a little tip for the evenings is to have a herbal tea to suppress sweet cravings -  by the time you have drunk it the craving sometimes passes - recommend camomile, peppermint.

It is important to keep a varied diet to get a wide selection of nutrients from different types of foods, but always remember to keep things in moderation.

 
Read more

One Goal at a Time

One of the best tips I can give anyone when looking to gain results is to focus on one goal at a time. I hear people say they want to get 'Big and Lean' in a short space of time, and that just isn't realistic. By aiming for one goal at a time you will get much more out of what you are trying to achieve.

As I personally started out skinny, for me to gain size I need to run a bulking plan.  This is a high calorie, healthy diet along with a well-structured strength & hypertrophy weight training plan. Doing this, I pack on as much lean mass as possible while keeping an eye on body fat and making sure it stays at a reasonable level. Once finished the plan, having reached a plateau with my weight gain I move into a cutting phase, where my aim is to hold as much muscle mass as possible while burning fat. For this I use my unique carb cycle along with a mixture of styles of weights and cardio training. 

It really comes down to where you are with your current condition and what goals you are out to reach. If you are leaner and looking for mass, then I believe it's best to run a bulking plan and if you are bigger and looking to cut down and gain lean muscle then cutting is the way forward. It's also about keeping your training entertaining, by mixing it up, setting and aiming for new goals keeps you driven for more. 

Click on the links to check out my Lean Bulking and Complete Cutting Plans which come with my full support!  

Read more

One of the best tips I can give anyone when looking to gain results is to focus on one goal at a time. I hear people say they want to get 'Big and Lean' in a short space of time, and that just isn't realistic. By aiming for one goal at a time you will get much more out of what you are trying to achieve.

As I personally started out skinny, for me to gain size I need to run a bulking plan.  This is a high calorie, healthy diet along with a well-structured strength & hypertrophy weight training plan. Doing this, I pack on as much lean mass as possible while keeping an eye on body fat and making sure it stays at a reasonable level. Once finished the plan, having reached a plateau with my weight gain I move into a cutting phase, where my aim is to hold as much muscle mass as possible while burning fat. For this I use my unique carb cycle along with a mixture of styles of weights and cardio training. 

It really comes down to where you are with your current condition and what goals you are out to reach. If you are leaner and looking for mass, then I believe it's best to run a bulking plan and if you are bigger and looking to cut down and gain lean muscle then cutting is the way forward. It's also about keeping your training entertaining, by mixing it up, setting and aiming for new goals keeps you driven for more. 

Click on the links to check out my Lean Bulking and Complete Cutting Plans which come with my full support!  

Read more