Start Now, No Excuses
Did you ever get to a point i your life where you just had enough, physically and financially? I did that is for sure….Training saved me, it gave me a purpose and helped me through some of the darkest days in my life. Training is my escape and my meditation, the place where I think and make sense of everything. It motivated me to be the best version of me, it made me confident to do what ever I wanted to do and become. It boosted my confidence and helped me mentally which had a dramatic effect on my personal life and financial life. All I can say is START NOW , NO EXCUSES, just get going.
I am going to share with you my daily workouts, what I eat and how I run my life and I hope that I can help and motivate others to take control of their lives and reach their goals.
Do you feel tired and frustrated, did you let yourself go, stop exercising, eat and drink to much? It is funny how what seems like fun then, later on has a detrimental effect on not just our bodies but our minds. You look in the mirror and you don’t like what you see, you’re tired and over weight. You have put off getting into shape for so long that now you think its pointless starting. Its depressing, I know, because I have been there. Maybe not as bad as you but I have been there. You are stuck in a rut and the only way out is to take a long hard look at where this road actually goes and make the decision to get up and fight. This will not be easy and you must be ready for a challenge but the age old saying nothing worthwhile comes easy. When you do achieve your goal no matter what it is, whether it is getting into your personal incredible condition, competing in a show, running a marathon, earning $100k ? You will know that you fought well and it will be the most rewarding feeling in the world.
If you are mad and frustrated with yourself for getting into this position then thats good. You need to be pissed off cos its time like that when the only option we have is to fight and prove the naysayers wrong. The moment you make the decision to get up and fight things will fall into place, things that you thought were impossible before will seem a breeze going forward. There will be curve balls and there will be moments where you want to give up and that is when you need to look in the mirror and remind yourself why you started.
I don’t care if you are not in the shape you want to be or you are broke, you have the ability to turn everything around. We are all given 24hours in a day and if there are people out there battling against the odds to make their dreams become realities then why the hell can I or others not do the same.
ALL YOU NEED IS A GOAL… A goal without vision and not written down is a dream. Write it down and focus daily on perfecting that craft.
Training is a big part of my life, and I regularly train 5-6 days a week. I like to train first thing in the morning to get my day going. When I competed I would wake up at 0430 and do my morning sprints before heading off to work. Weight training would then be either early after or early evening. I used part of my Project X program to prep myself for one of the UKBFF shows that I competed in so I know it works.
My daily workout has changed a lot over the last few years. Before I used to focus on low rep heavy weights to failure, and now days I tend to focus more on hypertrophy and high intensity. I am not looking to get huge anymore, I just want to keep lean and shredded. I want to be athletic, do 30 pull ups ( goal is 50 ) and be able to at least run 5 miles in a decent time, not that I run a lot , it is all about overall performance for myself these days. I also do a lot of travelling and most hotels do not have good gyms so once again my training will change on those days / weeks that I travel.
My Training Split
My training split generally comprises of training all my body parts twice a week. I use short rest periods between sets and also end my workout with at least 15-20mins of HIIT training. Saturday and Sunday’s are HIIT cardio days which usually consist of weighted interval training and kickboxing.
Monday – Heavy upper body: Deadlifts, Bench Press, Shoulder Press, Pull Ups and dips.
Tuesday – Heavy Legs – Squats , Leg Press, Calf Raises, Walking Lunges
Wednesday – Shoulders and Triceps / Push ( following week )
Thursday – Chest and Biceps / Pull ( following week )
Friday – Back and Legs / Legs ( following week )
Monday and Tuesday’s are usually 5 x 5 as heavy as possible with the best form.
Wednesday through to Friday changes from week to week. I will normally do super sets one week then giants sets with 45 seconds rest between sets on another week. Every other week I will mix it up and do some German Volume Training to completely fatigue my muscles and do pull / pull sessions. My workouts change weekly to always keep my body guessing.
When I am travelling and there is no gym I will either do runs or insanity in my room. There is no excuse not to workout in my room even if I have to do Squat jumps and burpees till i puke.
I have not dieted since my last show a few years ago, and as a result I like to keep things simple and easy to follow. I don’t follow a specific meal plan any more as I am too busy with work, training and family life to prep my food like I used to. I usually fast for 14-18 hours depending on where I am and what I am doing. Intermittent fasting has been documented to speed up your metabolism and help you burn fat faster and I can attest to this that it works. It is also a great way to make sure that you do not over eat or put to many calories into your body. If I have a day where I know I have over eaten or had a big meal and a desert I will just have 1 meal the following day along with my amino supplements. If I have meetings and I know I am not able to get access to food as an when I need then I will usually fast for 12-14 hours.
Part of my diet includes carb cycling, so on training days and particularly Leg, Back and Chest days are my carb days. I will still keep my food intake to protein and fats till after I train. As long as I keep my protein intake is high and I supplement with amino acids in either pill or powder form I find I am able to skip to meals and still keep my muscle gains.
I try and stay away from sugars but since I have a weakness for anything sweet I do tend to indulge every now and then.
My protein sources are eggs, chicken, red meat, pork and fish however I will try limit my red meat consumption to 2-3 times a week. My complex carbs come from sweet potatoes, oats, brown rice, and whole wheat pasta. My fibrous carbs come from broccoli asparagus and green salads. Fruit I usually just have a banana in my protein shake and or a apple after training or a snack if I am on the run. My essential fats come from fish oils, almonds , cashews, and peanut butter or other nut butters. I have stuck to these guide lines for the past few years and I am able to stay full of energy and stay fairly lean.
To start off you will need to document everything you eat and that way you can actually gauge how much you really eat. Remember that juices and alcohol also have calories and it is the total amount consumed in a day that counts. There are a few apps that you can use to count calories by simply scanning the barcode with the app or your phone. It will calculate how many calories, proteins, carbs and fats are in the meal and this way you know exactly how much you can eat.
Some meal plans have you eating 6-7 meals a day and while this can be beneficial its not always practical, gone are the days when I carried around my sixpackfitness meal prep bag and now I stick to 3-4 meals a day. I find this more convenient and also easier to manage. Like I said unless you competing for a show you can afford to have a little bigger meals instead of the smaller more frequent style. Remember it is the total calorie intake for the day and in some cases the week that really matters.