Breakfast....Break Fast

Low Carb diets. Carb Timing And some other stuff.

lets start by talking about me...I love me I am awesome

So on the 1st October I posted and Said I had finally hit below the 100kg  mark a pretty big milestone for someone who in February weight in at 127kg. as I posted I am currently in a Cutting phase of my programmes and as such I am shredding through the  kilos and I on Wednesday weighed in at and awesome 94.3kg..that's like 5 kilos or 11 pounds (or so) in 3 weeks these are numbers some people dream of.

I have discussed how I have done it and in previous posts and it's not all just diet there is a substantial amount of exercise and currect supplements involved too although I am cutting back to 4 times a week for training purposes so hopefully I can write up a bit more

Right lets talk Breakfast

For me this is  pretty much just bacon and Eggs Every day, I told a vegetarian friend this and they said  that sounds lush but they couldn't even find the motivation to get out of bed and add milk to a bowl of cereal. I cannot help that. 

Why Bacon and Eggs I want to shout because "SCIENCE" right here but well personally I think we are all different and one blanket approach to this is probably not helpful but I'll try and  explain why it works or should work.

Your body uses 2 main sources of Fuel Fat and Carbs. That's it Carbs are really easy for your body to use as a fuel and get used almost immediately as an energy source and then the carbs you don't use get stored moved to your liver and stored as fat. South park the king of topical on the nail satirecame in with inverting the food pyramid, While not strictly accurate it is probably closer to the correct portions for weight loss than.

So why do I say or draw attention to breakfast, this is the MOST important meal of the day. It literally means to break the fast of which your body has endured during your evenings rest. Over night your body essentially started to go hungry so you really should feed it at the earliest possible opportunity. But cereal may not be the best thing to eat despite what you have been told since you were a child and advertised on a daily basis...and Oh yeh do I love them honey covered nutty flakes of delicious joy or a bowl of fruit and fibre, yeh I do, I REALLY do. 

The problem with cereals though is they are primarily made of Carbs, If you feed your body carbs at 7am it will instantly use carbs to start you moving so you probably feel pretty great but you have stopped your body using fat as it's primary fuel source which it will have been using over night while you slept. Now Bacon and eggs any variety fire up your George Formean beat some eggs and eat them scrambled or fried it doesn't really matter. you are giving yourself protein for muscle recovery and continuing your bodies use of your stored fat...or extending that period.

Right I am signing off.

Sunday = Cook Day

That Day Again

I have skipped the gym going 3 days in a row as someone has infected me with some horrid scratchy mucussey thing...not a fan. like thats a chest leg and back day...screw the infected

any way last night I ate Pizza oh my...I love pizza we will call that a cheat day sorry ~I had to break there was nothing healthy ready honest

So I just prepped 10 tupperware lunches/Dinners

same principle as last week 6 carb loaded 4 low carb

Today I'm gonna tell you about my Beef and sweet potatoe bake

ok

Beef  and Sweet Potatoe Bake

Serves 3 (or 3 servings)

1 kilo beef mince
750g of sweet potote
250g of mushrooms
250g Onion
1 Table spoon Paprika
1 Teaspoon of black pepper
1 Table Spoon of Garlic
2 (Bell)Peppers
3 Medium Eggs
Olive oil (any really I just prefer olive oil)

Prep

Wash potatoes and dice (No I didn;t peel them)
Wash and Slice mushroms
Remove pepper stems and seeds then quater pepers
Peel and dice onions

Cooking

Add potaoes to hot pan with 2 teaspoons of oil, Fry like this for 15 mins stir ocassionally.

Add mushrooms and Onions leave for 5 mins
At the same time brush the quartered (bell)peppers with oil and start roasting (at gas mark 5)

Add beef mince, paprika, garlic and black pepper

Cook until Beef is browned

Move the mixture into a casserole dish large  enough to accomodate and flatten mix to an even surface dig 3 wells roughly equally apart and crack your eggs into them cook in the oven on gas 5 for 15 mins.

The Stack

Alright you've heard of a  Stack right?

Well it's basically a combination of different supplements you take to enhance your gains. My Stack for the Cut

Matirx Anabolic Gold
Matrix T5 Xtreme  (Fat Burners)
Matrix Raspberry Ketones
Matrix Hyper Cutz Preworkout
Matrix Creatine Ethyl Ester
Omega 3&6 fish oil
And a Solid Multi Vitamin with Minerals (Think I am Using Tesco's it's pretty good and Cheap)
A Berroca  Vit C zinc thing

Ok so you saw a Lot of Matix Product there Like more than one I know. This suplement range has been one of my favourites since a freind recommended them to me they provide awesome quality products at a really good price

here's a link click the link spend over £20 and get free tasty creatine Chews worth £20 or just  use this code MO22491

...yeh all that goes into my body on top of the foods we discussed yesterday the good news is you could probably pick all that up from matrix for about a £100-£120 (with a 5kg anabolic gold)

They do have cheaper proteins on the site and they are all really good but it's the quality of the protein that I am Going for most proteins are like a  70% mix and this compromises absorbtion where and makes a thick shake anabolic gold is an 86% mix and makes quite  a fine shake...my advice though  is just get what you can afford at the end of the day protein is protein and an essential in building your muscles up.

The Cut so far

Ooosh...ok so we are well into this Cut now.

The Weekend was filled with shopping for a selection of Locally sourced meat from a Butcher

5kg of chicken
4kg of pork loin
2kg of bacon
4kg Lean Beef Mince
24 Eggs
1kg Mushrooms
Oh and some belly pork like 6 small pieces

I excercise 7 Time a week 6 of which are Target days

Chest (& Tricep) and Core
Legs and Shoulder
Back and Bicep

after each weight set I hit a 1 minute conditioning drill like step ups or kettle bell swings I have about 8 excercises in each routine which are repeated 3-4 times for 9-11 reps and each session I increase the weights by 2.5kg to 5kg each once I max out on weight I will add a rep.

The Diet has started and I just worked  out my Macros to be 40% protein 40% fat 20% carb

I am bulk cooking on a Sunday for the week

this week I used 1 kilo mince for 3 meals
3 Breast of turkey 3 meals
3 Chicken breasts 3 Meals
3 Pork Loins
12 eggs 6 rashers of bacon (for these)

All this got packed into tupper ware with a selection of veg mainly Brocoli, and Green Beans For Lunches (Chicken or pork), Evening Meals (Beef/Turkey) have Mixed peppers onions and mushrooms, with either brown long grain basmati rice or roasted sweet potatoe with the skin on.

why have I got Carbs in the evening...? Because thats when I train

I get to eat Carbs before and after I train but not really at any other point (okay so brocoli and green beans have a few carbs but nothing significant)

Any way I start the day with freshly cooked bacon and Eggs or an omlette or scambled egg....anyway it's always a no carb brekefast...

then a bacon and egg cake  as above as a snack, maybe a tin of tuna  and some almonds and a protein shake before/around 11-12

next up at 1.30 chicken or pork with green beans brocoli and spinach

go home from work eat a banana take another protein shake and some creatine before the gym.

in the gym takes some matrix hyper cutz pre work out

Get home and have a  beef or turkey dinner.

okay so I am more in this for Size and fat loss not weight loss I want lean sexy muscle but when I weighed in, in work and they told me I lost 4 and a half pounds in a week...I was a Little chuffed

current weight 99.3kg I hit below the 100k on monday after weighing 102kg on thursday before kickboxing...pretty stoked...I can now bench more than I weigh

8 Week Cut.

Alright it's time to shed some fat try and look a little more hench and generally feel better about myself for the Christmas period. I feel I have made some significant gains this year moving from 19stone 12 pounds (126KG) down to 16.3 (103 kg) close to four stone all primarily though resistance training (BIG ASS WEIGHTS)

Expectations 

Are to become weaker...yep not ideal but probable

Lose Fat

...it was highlighted to me the other day most people shouldn't be aiming to lose weight but to lose fat...fat is the useless excess weight we all carry that basically makes us look and feel bad and has no use other than to be "stored energy"

Approach

Increase volume decrease weight change diet use leg activations EVERY  DAY. 

I have started the program I designed with the help of Body building.com although I like to keep it a lot more simple than them and pick plans and stick to them for 8 weeks not change weekly. incrementally increasing either my rep ranges or my loads.

Diet has not changed yet...I have not picked a new way to eat but I think it will revolve around carb and fat control ie not eating both at the same time and only eating carbs before and after training...I believe this will be really hard to achieve but I will start eating like this after 3weeks of the program.

That's it I will try and share my program in a bit and the diet once I have designed it..oh and I'll snap some pictures of before and after of course...

Ok I got bored of counting training days

Here we are another day another time to train.

I have significantly upped my protein intake today so I am going to talk to you about a standard Day of eating in this section.

My standard day is filled to the brim with food but healthy food lets see if I can give you an example.

Breakfast
Muesli (full bowl) and 1% Milk
1 Boiled Egg.

Lunch
Chicken Soup
BBQ Chicken Drumsticks
Banana
Protein shake

Dinner
Chicken and Veg

Snacks
2 Protein Shakes
Apple
Banana
Orange
2 Boiled Eggs
2 Cereal Bars normally Granola

Drinks
4-5 cups Green Tea
1 cup Chai Team
1 Coffee
Water 4-6 Litres

And that's it. About 200 Grams or More Protein, It's pretty balanced on the Protein Carb Fiber so I tend to just eat variants of this and I think it comes in around 2600-2900 calories which is fine for me

Day 4 (Heavy shit this is my Jam)

Deadlift - Bench Press 

Ok I wont pretend that I am king of the lifts  but I do enjoy it and I want to get Stronger.

Ok so I developed my own program based off of the Standard Stong lifts 5x5.

Firstly I always Foam Roll and stretch before I even start lifting. Once done I do a few warm up lifts progressively building up to my training Weight.

Alright this is my Favourite program

Deadlift Bench Press Super Set

DEAD LIFT -160kg for 5 Reps

BENCHPRESS - 80KG for 5 Reps

I do this 5 times with about 1 min to 2 mins breaks.

I move on to a chest work out building on the bench work we just did.

Incline Dumbell Bench Press - 27.5KG for 8 Reps

Dumbell Fly's - 15KG for 8 Reps

I do this 3 times and Move onto a Bicep Superset

Reverse Curl - 14KG 8 Reps

Hammer Curl - 14KG 8 Reps

EZ Bar Curl - 28 KG 8 Reps

Again 3 Times

Now The Triceps

This Requires a cable machine

Superannuated Pull Down - #12 8 reps

Rope Pull Down - #10 8 Reps

Pronated Pull Down - #12 8 Reps

3 Times

Now To finish

21 Gun Salute - 22.5kg

This is a horrid Bicep finisher to get you pump on

7 half way from hips

7 half way from shoulders

7 all the way from hips to shoulders

grab a shake and hit the showers I am done

Day 3

Kick boxing

Yeh this is what I call fun. Even more so than lifting heavy things hitting things...(I may not be completely normal)

Any way this is more of a fitness class as much as I hate to admit it  there is not actual sparring I'd probably suck at that I am quite slow although I am king of closing people down (6ft and 16 stone not much stands in my way)

Any way this was a hard session Exhausting too. My partner  for this was a Muy Thai Guy called Chang fast and small and quite powerful...yes I have compared him to Bruce Lee and Jet Li he is that sort of quick.

And we decided to compete against the other guys Steve and Morgan...Alpha all the way. I am the heaviest of us all so this was a real challenge.

Anyway we did a circuit type set of Jab, Cross, Hook, Uppercut, Hook, Cross, (Switch stance) Left Kick, Right Kick

Then once we had learned this we added Sprawls, Press ups and Sit up.. Conditioning for the win.

we Finished with 1-10 kicks with 1-10 sprawls after each iteration....#knackered

Day 2

Personal Training

Wow does this plan suck... eight weeks of Sumo deadlifts and safety bar squats. and as a regular genius I finished of my session with PIZZA all them fats and carbs are a no no but hey it my favourite food.

Okay so the over all plan is a warm up and stretch session followed by and explosive section and then 2 weights sections.

Stretching consisted of QTER, Kneeling AB Mobs  Hip Flex to hamstring. Then a movement piece Squat to stand, Glute Bridge, Inch worm complex and leg swings...This usually knackers me out on its own.

Explosive/Core Cable core over head press and med ball slams into a wall

Now the heavy stuff

Safety bar squats. this is Horrible. this contraption is like a medieval yolk that simulates a front squat. normally I'd  squat 120kg  in a high bar back squat for 5 reps. using this bar I managed 85kg for 8 reps  but gosh were they difficult. This was followed up by a 3 point row 37.5kg 8 reps fairly easy if I am honest probably need to go heavier. did that  3 times then another load of stuff.

In this section everything was 15 reps..this nearly kills me every time way to many reps for someone focused on strength but ultimately worth it. So this was a  racked kettle bell contra lateral step up...yep some big words.. basically shoulder a kettle bell and use the opposite leg to the shoulder you are holding the bell in. 15 time per a leg. straight into a dumbell bench press then into a low pulley row with D handles. all that 3 times

then I had my finisher..this is some horrid cruel thing designed to deprive you muscles of oxygen kettle bell count downs 10 - 1.

starting with 10 do 10 swings, 10 press ups then 10 squats...now 9 of each then 8 and so on and so forth all the way down to 1

finally adopt starfish or foetal position.

Day 1

I was a complete Bum in full recovery mode from an eight hour drive from Dorset...I had a lie in for the first time in 6 months and I skipped my deadlift bench press day.

Chief of Lazy I basically spent the day in a vegatitive state playing bioshock infinite.

Nevermind Chalk that down to experience and move on tomorrow will be better for tomorrow is my personal training day.

Day 0

Nothing Much to say 

Just got in the door and I have to say this is my first post (ever)

So I guess this is my Transformation Blog just to share with people my experience in weight loss, life and career.

Who? Am I

I am a 28 year old British Guy living in Wales. In 2011 I decided I wanted to lose weight I attacked this half heartedly and Achieved nothing. When I say half heartedly it wasn't I that I wasn't spending time in the gym I was just not doing the right things not achieving results getting disheartened and then failing to attend. I also believed I could get by without changing my diet as I was exercising. all in all some pretty bad decisions.

Anyway I continued this procession for the best part of 2 years November 2011 until February 2014. Any way after spending a month away from the Gym the entire month of January I decided to come back swinging. I was 20 stone in February after a month of hotel food with a 46.5 inch waist this is not how I wanted to look so I decided to change it.

This time I did some reading and I looked at the type of information from guys I wanted to look like and wandered how they got there. I used information from bodybuilding.com starting with the Bizzy Diet. Ok so I am not rich I didn't use the supplement they recommend (Although this may have a huge effect)I just did my own thing Is stopped eating chocolate and I followed a process of eating consistently (Possibly boringly) More on this later.

I used The Bizzy Diet diet Exercises for almost 3 months and then took a break this was all in aid of upping my base fitness so I could move into bigger things (Literally). Cardio Weights is an awesome way to drop some weight quickly although I was doing it to increase my overall health. I will definitely start doing these exercises again in May when I start my "Cutting Phase"

Moving on I read some more information about losing weight. Apparently Cardio alone is just pointless (In achieving weight loss) it makes you really good at doing cardio but after a very short period the benefits in weight loss for doing it wear off pretty quickly. It turned out that for me the answer seems to be in big ass heavy weights the heavier the better (Please do not do this with out the relevant coaching first you can really damage yourself). Anyway ever since I Switched over to this plan I have been looking and feeling so much better. I am now 16 stone (103kg) and my waist is down to 41 inches

I'll post about my exercises now as I do them and give you a break down and try to explain the science in as I understand it.

If your looking to make similar changes It would be great to hear from you so leave a comment.