Blog
FIND OUT HOW I GET BIGGER, STRONGER & LEANER!
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It's not Rocket Science...
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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.
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If you don't want to end up like this:
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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.
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If you don't want to end up like this:
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| then do plenty of this.. |
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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.
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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.
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One Goal at a Time
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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! |
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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! |