Nutrition can be a tricky subject to overcome , you have to spend time researching foods, diets and what to put into your body int terms of supplements. Feeding your body with quality food all day is not easy, I know but in order to see the results you want it need to be done, period. If you are not willing to put in the effort you will not see the results its simple. So dont be the lazy guy that will turn around and say, I am just not cut out to be in shape or make other excuses why you could not reach your goal. Start today and make that shit happen.
I love food, there is no secret to that but I have to eat according to my lifestyle. I dont have the time to train 2-3 hours a day any more so I have to choose what I eat wisely. I don’t want to spend hours meal prepping, so I keep things basic. I can easily achieve my fitness goals, I dont need to eat chicken and rice 6 times a day in order to stay in the condition I am. Protein and fats majority of the day and cycle my carbs on big training days post workout. I will also go 3-5 days with 50grams of carbs a day then have 2 high carbs days. ( which perfectly coincide with leg and back training )
If you have the time to prep your meals then do it, it will make it easier to stick to your goals. Some people are more self disciplined than others and using My Fitness Pal to monitor your food is all they need. I used this and Intermittent fasting while prepping for my last show. This is a great way to boost your metabolism and get shredded while keeping those muscle gains… Yes you can do both at the same time.
If you struggle following a diet and boring chicken, broccoli and rice meal plan, take a look at IIFYM or Flexible Dieting as this might help you achieve your goals. Word of advice, you need self discipline for this.
What has worked for me is to have protein with every meal and I will stick by this as long as I live. In my Project X Program I explain the exact protein sources you need to keep those gains and which carbohydrates and fats to include in your diet. Anyone that tries to play down the importance of proper nutrition in the bigger picture of fitness and health is only fooling themselves.
It is not easy to make sure that you are always stocked up with the proper food, I.E meats, starches vegetables, and supplements that you need but do try keep on top of it. There is nothing worse than running out of something and end up snacking on something that you should not have because your stomach is about to eat itself. Find the right emergency snack foods and keep them ready.
How Bad Do You Want It?
You need to ask yourself, How badly do you really want it? How badly do you want to fit into those jeans, get that six pack, deadlift 200kg, or bench 150kg? What is your goal? and what are you willing to do to reach it? It is that simple, when you know you dont stop until you reach that goal.
You want to be leaner, fitter, stronger so you need to prioritise your life and your goals accordingly. You know it is going to take hard work and let me tell you this it will not happen over night but you just have to keep plugging away daily and not give up. THE JUICE IS ALWAYS WORTH THE SQUEEZE. Challenge yourself or challenge a friend to do it with you, push each other to the limit , train with greater intensity , be precise with your nutrition and supplementation and always be sure your body get adequate rest. You want at least 8 hours a night 6 at a bare minimum and even then try catch up over the weekend. Have that voice inside your head yelling DONT QUIT, YOU GOT THIS.
As I am still away travelling and the hotel gym does not have a weights section I am left to do HIIT Circuits.
Morning Workout consisted of 20 min jog to warm up followed by some stretching.
HIIT Circuit – 20seconds work 5 seconds rest per exercise. 9 Exercises X 5 sets with 30 seconds rest between sets. Total Workout time is 22mins and 30 secs.
- Shoulder press using cable machine
- Mountain Climbers
- Alternate Leg Raises
- Squat Presses
- Oblique Twists. ( Wood Choppers ) Both Sides
- Press up to half burpee
- Oblique Crunches
- Lateral Raises ( Both Sides )
Finished off the workout with a 15min run and some stretching.
My second workout I ran for 40 mins and did 20 mins of core and stretching, the hit the sauna for 20 mins.
Muscle Building Cardio Workout
If you have access to a gym you can try this muscle building cardio workout. 3 Giant sets of 4 sets each and only 30 secs rest between sets.
1. Giant set 1 x 4 sets
- 15, 12, 10, 8 barbell squats
- 15, 12, 10, 8 dumbbell curls into shoulder press
- 15 bench dips for triceps
2.Giant set 2 x 4 sets
- Bench stepups with dumbells in each hand, 10 each leg
- 12 dumbbell lateral raises
- 12 hammer curls with dumbells
3. Triple set 3 x 4 sets
- Walking lunge with weight, 10 and 10 back
- Single leg Romanian deadlift (hamstrings glutes) 8 reps each leg
- Tricep push downs 15, 12, 10, 8 reps
The Daily Diet
No meal prepping , no weighing food no calorie counting, just 3 straight meals.
Breakfast – 2 egg omelette, 2 big slices of smoked salmon, 4 cheery tomatoes, 1 fried egg on top, 1 slice of cheese, 2 cappuccino’s, 1 apple and kiwi fruit juice. 1 Banana , 2 teaspoons of peanut butter and Nuttella
Lunch – Chicken Caesar Salad
Dinner – Chicken and Bacon Salad, Portion of Chicken livers and a small portion of chips.
My supplements I take while travelling are, Fat burner, Fast grow Amino’s , gamma-Aminobutyric acid and Testo Peak
To get the best results from your diet your have to watch everything you eat. If you cannot meal prep or make your own meals then make smart food choices when you eat at restaurants. People say you cannot eat well when travelling and that is just bullshit. You have 3 to 4 chances a day to make the right choices and one meal is not going to kill your progress. Smart choices will lead to better success.