Blog

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.
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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.

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.

 
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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.

 
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!  

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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!  

Read more

Keeping motivated is Key!

always make sure I have new goals to reach every week in the gym. I am a strong believer in keeping it fresh so when done with a set program I am more keen then ever to get started on a new one. Seeing progression and changes to my body are definitely the key factors that keep me going back for more. I love pushing my body to the limit in every session and seeing the changes I get from different types of training.
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always make sure I have new goals to reach every week in the gym. I am a strong believer in keeping it fresh so when done with a set program I am more keen then ever to get started on a new one. Seeing progression and changes to my body are definitely the key factors that keep me going back for more. I love pushing my body to the limit in every session and seeing the changes I get from different types of training.
Read more

My favourite excersises

My favourite exercise would have to be a muscle up as its different from the normal type of training that a lot of people do and its a challenge to learn how to do it. Also its a cool looking exercise and people will always want to be able to know how you do it.  I like to mix up my styles of training and stay athletic by doing lots of gymnastic style exercises. I usually do this between programs and sometimes on my rest days.
Read more
My favourite exercise would have to be a muscle up as its different from the normal type of training that a lot of people do and its a challenge to learn how to do it. Also its a cool looking exercise and people will always want to be able to know how you do it.  I like to mix up my styles of training and stay athletic by doing lots of gymnastic style exercises. I usually do this between programs and sometimes on my rest days.
Read more