THE LAST 6 WEEKS

The last 5 weeks or so where I haven’t posted have been for a number of reasons. My internet was down, I’ve moved house twice in 3 weeks and I’ve been working pretty much 60 hours a week. Hectic time. Also what that means is that I’m having to pull from doing the NABBA West in April which was the reason I started this hole blog in the first place. However, I’ve still been dieting and believe it or not put on a lot of weight in the last 2 weeks while still getting leaner. At one point on my diet I was down to 17 stone, i didn’t feel great at that weight, i know people say its not the weight its the quality you bring, and to an extent i agree. However at the same time i think at 6 foot and with a large frame you need a certain amount of weight, so I upped my training, and cardio and food and got back up to 17st 11lbs in the best condition I’ve ever been, I was down to 10% body fat which we all know is no where near where you need to be to do a show but this was still 8 weeks out and just after i decided to pull from the show. This got me thinking about bodybuilding, and training and why we I train. I guess some people train through insecurity, some train for the approval of others, some for self confidence, personally I train to see how much I can achieve for me. I really don’t need to approval and clarification that I look good from other people. Don’t get me wrong it feel good when your peers appreciate the work you’ve put in and can see what you’ve achieved and I am thankful for every comment i get whether it be positive or critical, but that’s not what I train for. I set goals for myself constantly, in life, business and bodybuilding and this year my goal was to look the best I have ever looked and I’m achieving it. Is it the best that I can look?? HELL NO!! I have loads to improve on, and like most people reading this, I will probably never be happy with what i see when i look in the mirror, but that’s just part of this sport I guess.
I’m not saying I’m never gonna do a show, I still want to but I need to prioritise. I have a mortgage, rent to pay, bills and a business to run, when I see how run down the guy I know get, when they are a few weeks out from a show, there’s no way I could live my life style in that kind of condition. However, maybe later in the year I can book a few weeks off and really test myself to see how dialled in I can get. My next goal though is to keep dieting and getting leaner, sustain single digit body fat at heavier than 17st 7lbs and keep looking better an better.

summary of week 3 and 4

Week 3 was a good week. I made it my last week of allowing myself sauces, so I made the most of my chicken and rice with lots of Jack Daniels BBQ sauce. That stuff would make any meal taste good! Eating has been good and working 6 days and 1 night a week hasn’t got in the way. I arrange my meetings in work around when I need to eat, I have 2 great bosses at www.letwithease.com who understand my commitment to training and not only give me the time I need in a day to eat but have to agreed a sponsorship deal with me to pay for all of my chicken on the lead up to the show. My chicken and steak is being supplied by www.mjdaltonbutchers.co.uk also situated on Gloucester Road. These guys are great and have agreed a reduced price with me on chicken fillets and rump steak, considering their chicken is only £5 / 2lb of pure chicken breasts anyway they have given me a great deal! I can’t wait to go to these guys in the off season as they have the widest selection of meat I have ever seen offering , bison, boar, ostrich and venison. My bosses at Let With Ease have got a lot in return though by allowing me to have my time to eat as in January we recorded the best month the business has ever had. As records now show we can let a property on average 4.3 X faster than any other letting agent in Bristol!!

My strength is still increasing day by day and week 4 I matched some old PB’s from the end of last year, including 6 plate T-Bar row for 12 reps and 150kg behind the neck shoulder press for 1 rep and 160kg incline barbell press for 2 reps (nearly killed myself on the 3rd one so don’t count it as a rep)
My principle for training is to train hard and heavy for as long as possible. Bodybuilders who inspire me by their training are guys like Markus Rhul, Ronnie Coleman, Branch Warren and Jonny Jackson they train as heavy as they can for as long as they can to build and keep full thick muscles bellies and grow mature muscle mass. I accept that much closer to the show when carbs are at their lowest then training will have to change to lighter weights and more reps for depth in cuts and striations, but until then I’m just gonna keep adding iron to the bar! That is how my body reacts the best, I’ve trained for 5, nearly 6 years now, and I’m far from knowing my body inside out but I do know I grow all over by training heavy for my first 2 exercises, sticking to the 4-6 rep range as heavy as I can with basic compound exercises, then 2 or 3 exercises of isolation and blood fillers.
One thing I am a total rookie to though is this dieting business and I found in week 4 my fat loss has slowed right down. I changed from rice to potatoes for my carbs as they are moister and easier to eat with no sauce. So now I eat 3 medium sized potatoes throughout the day with my chicken meals. Still not a lot of carbs! My cardio is still at 50 mins every morning and I haven’t cheated on my diet at all other than my planned Sunday. Even then I haven’t really had a massive blow out, im keeping it to one cheat meal, that’s it. Next week I plan on adding in 20-30mins of cardio after every workout to see how much benefit I get from this. Id rather do more cardio than have to cut carbs so we’ll see how this affects things.
Most people have one mentor to help them through their first show but unfortunately due to my busy work schedule I don’t have time to meet with someone of a regular bases and get checked out and have diet anyone has given me to stick to. I have taken advice from my brother who you can read about on www.trojannutrition.blogspot.com who won the 2008 First Timers West Britain easily and is competing again this year in a UKBFF show. Sadly, his family and work commitments stop us having as much contact as we would need for him to dial me in. I have also taken tip bits from Gary Farr who came an impressive 2nd in his last show ‘Stars of Tomorrow’ late last year. Gary always displays rock hard conditioning and has glutes and hams to beat anyone on stage on the day.
So this experience for me is very much a learning one, and one I am enjoying lots at the moment. I have some more videos and pictures from an arm workout last week taken by Page ‘Iron Singh who is the longest and most reliable training partner I’ve ever had. A friend of mine Rob Bailes comes to join us once a week for a workout, Rob is naturally very very strong and pushes me rep for rep in our workouts which is great for me!
People think bodybuilding is a solo sport, and to a degree they are right as on stage you are on your own, the spot light is on you alone and what you’ve worked for is very much out on display for criticism. However, behind the scenes friends, family, sponsors, training partners, and colleagues all play their part in making someone what they are when it comes to competition.

Failed to prepare? Then prepare to fail!

How easy is it to pop into a petrol station, look across at the mars bars, sweets, rolos, pick ‘n’ mix, coke, sandwiches, rolls, pastys and think ‘screw it, im hungry, it wont hurt this once’ Very easy, far too easy! I work full time and my last two jobs have been predominantly field based, in and out the car all day, driving up and down motorways, in and out of meetings, but that’s a salesman’s life. Before dieting I’d make the mistakes everyone else makes, sandwich after sandwich, pit stop after pit stop always thinking this time will be ok. That stuff adds up to some seriously unhealthy and unproductive calories! A typical petrol station sandwich has this kind of nutritional value; Calories 500 Fat 25g Carbs 39g Protein 20g. Compare that to a meal you have prepared, 200g chicken – 40g protein, 175kcal, medium sized jacket potato, 136 kcal, 31g carbs, 3 g fat. How much of a better meal is that, 1) for fullness 2) satisfaction 3)muscle repair and regeneration 4) muscle energy for days workout 5) health.
Potato and chicken is a standard part of any body builders diet, it takes 10 minutes to prepare and can be kept in a cool box and taken with you anywhere. Prepare it for your 3 meals throughout your working day and see how much less crap you eat. Also see how much less you spend! Sandwich £3, mars bar 60p, bottle of coke £1.50 total = £5.10, a pack of 600g of chicken which should last a day = £4. Feeling and looking good = priceless ;-)
Working in a sales job or an office job you will always be surrounded by people snacking on junk, crisps, chocolates, sweets etc..... prepare yourself appropriate between meal foods to stop yourself being tempted. I’ve been using almonds to munch when I get hungry and its not meal time yet. This was recommended to me by a well known Bristol bodybuilder Gary Farr, it also ensures you get your essential fats. Having a good amount of EFA’s are; Regulate pressure in the eye, joints and blood vessels.
Regulate response to pain, inflammation and swelling.
Mediate immune response.
Regulate bodily secretions and their viscosity.
Dilate or constrict blood vessels.
Regulate collateral circulation.
Direct endocrine hormones to the target cells. Serve as primary constituents of cellular membranes.
Maintain fluidity and rigidity of cellular membranes.
Regulate the flow of substances into and out of cells.
Are necessary for the transport of oxygen from the red blood cells to the bodily tissues.
Are necessary in kidney function and fluid balance.
Are important in keeping saturated fats mobile in the blood stream.
Prevent blood cells from clumping together (conglomeration), the cause of atherosclerotic plaque and blood clots, precursors of stroke.
Mediate the release of cellular pro-inflammatory substances that may trigger allergic conditions.
Regulates nerve transmission.
Is the primary energy source for the heart muscle.

One of the most important of the above when dieting is ‘keeping saturated fats mobile in the blood stream. Here is what happens when you eat a sufficient amount of efa’s ;The Omega-3's stimulate the metabolism by attracting oxygen to cells, supporting energy production, weight loss, and endurance. And you did NOTE the attraction of oxygen cells which helps reduce rosacea, cancer, and almost all types of sickness as the body without a plentiful supply of oxygen is usually more prone to sickness or metobolic acidosis. Omega-3 fatty acids have been shown to lower appetite and reduce cravings. Inside the body, essential fats assist in turning up the metabolism, enabling cells to burn fat faster. This helps you become trim and firm. While technically classified as a fat, Omega-3 fatty acids are actually an anti-fat.
The last nugget of advice I’ll leave about getting yourself prepared is breakfast. We all want ‘5 more minutes’ in bed, then we ignore our alarms aand need to rush around to get out of the house for work on time. Breakfast is an easy meal to miss. That’s why I use egg whites from www.eggnation.co.uk they supply me with 100% pure liquid egg whites. This is my standard breakfast everyday. 330ml of these. With a scoop of protein and some water makes a great and quick breakfast. I don’t think I could ever go back to the days of separating 10 eggs, scrambling them, then trying to force them down in a rush. They are tasteless, scentless and colourless! They can also be used in regular cooking, so if you have time, feel free to scramble them. Visiting their website is a must for all bodybuilders who want to get the most out of their diet!

Check out these video's from a recent Back Workout - 15 Weeks out from the NABBA West 2010.

More Video's to come!

Info and Benefits of Egg Whites!

What are egg whites?
Liquid egg whites are exactly what it say’s on the bottle, 100% pure liquid egg whites, just as if you cracked and separated them yourself at home.

For your safety and usability they have been pasteurised so as to avoid salmonella. There are no additives or preservatives, no artificial ingredients or food colourings.

Egg whites have a naturally light yellow colour to them. Egg whites are completely tasteless and odourless. Just shake up the bottle before using

What is the "Protein Benefit” of egg whites?
Egg White protein is the purest form of protein known to man in the entire world. Six eggs deliver 15 grams of pure protein, only a trace of carbohydrates, NO fat and NO cholesterol. They are 100% bio-available, which means NONE of high profile of amino acids is wasted. No artificial protein powder can make that claim. Other high protein sourced foods and supplements need to be broken down before the body absorbs the protein. All natural products have always been the recommended way to get the nutrients your body needs.

What is Salmonella?
More than 90% of all eggs are free of contamination at the time they are laid. Contamination with Salmonella bacteria and with certain spoilage organisms occurs essentially afterwards. Proper washing and sanitizing of eggs eliminates most Salmonella and spoilage organisms deposited on the shell.

1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat
2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served
3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending
4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce
5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)

6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym
7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.
8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)
9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.
10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk

Here are some Pictures I took back in August 2009.

Training for week 1 and 2

My training is based around very simple principles... lots of heavy pressing and basic core exercises. Followed by a pumping exercise to flush the bodypart with blood.

My first 2 weeks have been relitively heavy coming back after a month off in December... I was recovering from strained biceps, patella tendonitious, and an inflamed shoulder tendon and a month off has done the workd of good.

My training looks like this;

Monday

Back:
Chin Ups - 4 x 10

T-bar Rows - 1 x 15 reps
1 x 12 reps
1 x 10 reps
2 x 6-8 reps
Each set getting hevier this week ending on 6 plates.

Hammer Strength Lat Pull Downs (one hand at time) - 4 x 10/15 reps

Hammer Strength Seated Row (one hand at time) - 4 x 12/15

Dumbell Stiff Leg Dead Lifts - 4 x 12/15

Stiff Arm Cable Pull Downs - 3 x 20

Tuesday

Chest

Incline Barbell Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4

Incline DB Press - 4 x 8/12

Hammer Strength Chest Press 4 x 12

Flat DB Flys - 4 x 12/15

Wednesday

Legs
Currently have tendonitious in my right knee so can't do squats, hack squats, lunges or front squats, so have to rely heavily on leg press for mass building.

Lying Leg Press - 2 X 20
2 X 15
2 X 10
2 X 8
1 X 6

Leg extensions - 1 x 20
1 x 15
3 x 12

Hamstring curls - 6 x 12/15

Calf Press - 4 x 20
Calf Raise - 4 x 20

Thursday

Shoulders

Standing Behind the Neck Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4

Hammer Strength Shoulder Press - 4 x 12/15

Lateral Raises - 4 x 12/15

Rear Delt Flys - 4 x 12/15

DB Shrugs - 4 x 20

Friday

Arms

Straigtarm barbell Curls EZ Bar Curls- 15/ 20

Incline DB Curls - 3x 1/15

Single Arm Preacher Curls 3 x 12/15

21's - 1 set

Straight bar Tricep extensions - 4 x 15/20

French Press - 4 x 12/15

Rope Extensions - 4 x 12/15

Cardio every Morning week 1 45 mins, week 2 50 minutes.