Life, Fitness, Sport and Support

Soreness Without Hurt

Si — Wed, 06 Feb 2013 16:53:18 +0000

As of Sunday 10th February, I’ll be doing the Wendler 531 Boring But Big Challenge which you can see here; Why? Because I want to add more muscle, simple as that. It’s time to knuckle down and do what works Wendler 531 is a proven strength based workout routine. It’s not new, it’s not cool and it’s not unique. I know there are ways of growing muscle without getting much stronger, I’m not interested. I would like to be big, strong and eventually ripped. In the past I’ve been on my way to being one of those three, sometimes even two, but never all three. I’ve spent the last two years doing a combination of Beachbody workouts, my own workouts and other packaged up routines. I’ve learned a hell of a lot both on the nutrition side and the workout side of my fitness. The emotional side of fitness is like an evil spell cast upon us all at times. You can get caught up in the marketing game, follow ‘expert advice’ and try emulating what professional bodybuilders do. I’ve tried all kinds of workouts, read hundreds of articles, tried numerous nutrition plans…the works. None of it was a waste of time. My body benefitted somewhat but more importantly I soaked in the knowledge I required in order to carve out some sort of happy medium with my training and nutrition plan. Disappointing conclusion? So….after trying out literally everything I must have some answers right? Well I’d like to think so but what I’m about to share with you will be a disappointment to most readers. The biggest thing I’ve learned is to keep it simple. Eh?!? Is that it? That’s soooooooo annoying you want [...]

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Calorie and Carb Cycling Nutrition Plan

Si — Sat, 29 Dec 2012 17:29:37 +0000

Introduction Calorie and carb cycling is a highly efficient way of losing fat while maintaining and growing muscle mass. This is one of the most desirable catch all combinations there is. It’s pretty much the holy grail of most people’s goals. There are claims and counter claims all over the internet about how it’s possible or impossible to burn fat and add muscle at the same time. Going from experience, I know it’s possible. However, it is a much slower process than doing one or the other. Example Calorie and Carb Cycling Plan Notes Everybody’s calculated daily calorie expenditure will differ of course but you get the picture from the example above. Carbs are your enemy on non training or cardio days and any excess will be stored as fat. However, fat….ironically can be consumed more freely (good fats like nuts, nut butters, avacados, fish, oils and seeds). On training days you need more carbohydrates as fuel but your protein levels are still relatively high in order to keep your repair synthesis going, allowing muscles to continue to grow. Resources You can freely apply the above principles after working out your own calorie requirements, but if you’re interested in seeing meal plan examples, scientific backup materials and the entire methodology behind calorie and carb cycling I highly recommend Tom Venuto’s ebook, Burn The Fat, Feed The Muscle;

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Counting Macronutrient Ratios Nutrition Plan

Si — Sat, 29 Dec 2012 15:11:51 +0000

Introduction Everything we consume is made up of primarily of three macronutrients. The three macronutrients are carbohydrates, protein and fats. Carbohydrates have 4 calories per gram, Protein has 4 calories per gram and fats have 9 calories per gram. Fiber contains between 0 and 2 calories per gram but we don’t normally take this into account when determining ratios (simply track total carbs, it will be near enough). Last but not least, alcohol contains 7 calories per gram. We can determine and use different macronutrient percentages in our diet in order to achieve our goals. Macronutrient Ratio examples A macronutrient ratio gives you the percent of calories from each nutrient in your diet. Here are a few examples; Ideally, you want to get 1g of protein per pound of “goal” bodyweight. So if you would like to weigh 200 lbs, then you would want at least 200 g of protein. For this reason, the 40% carbs, 40% protein and 20% fat ratio has become popular and I have had steady success by following such ratios. Notes Resources again, the trusty myfitnesspal.com

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Calorie Counting For Weight Loss

Si — Fri, 28 Dec 2012 12:16:27 +0000

Introduction Calorie counting for weight loss is the most simple nutritional plan of all. You work out how many calories you need to consume each day to remain the same weight, create a caloric deficit and stick to it. Many of the huge branded chargeable services online use this method, package it up with branding and marketing and roll it out to the public. Weight Watchers is a classic example of this. Many of these services work, but they really aren’t necessary as you can apply the principles and actually have more success by doing it yourself. Of course there are other, more fashionable nutrition techniques out there for fat loss, but I’d say this is still the best place to start for beginners. The principles of calorie counting are stil evident in most of the advanced fat loss methods too so please don’t be discouraged by any conflicting information you find out there. I used calorie counting to get on the right track iand it formed the foundations of what I know today about nutrition. If you want to lose weight, sustain your plan past the first few weeks and learn a bit about yourself and nutrition….this is still the way to go. Here’s a step by step guide on how to count calories yourself Notes This is what I would call a phase 1 nutritional plan. Experimentation with calorie amounts is up to you. Remember, you are an individual and need to determine some of the minor adjustments to calories and exercise amounts yourself. Brands like Weight Watchers use marketing methods and sales tactics to offer their solutions to millions of people, kind of a ‘one solution fits all’ method. I’m not knocking [...]

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Carb Backloading Plan For 2013

Si — Sun, 23 Dec 2012 13:04:33 +0000

Introduction I’ve been hearing great things about carb backloading lately and I thought I’ve delve into more research. It seems like a perfect fit within my lifestyle so I’m going to give it a go. This is my pattern of existence to be honest. You hear claims and counter claims, read scientific evidence and stumble across carb back loading testimonials. You have to siphon out the genuine information from the internet marketing based products. To be honest there’s some good stuff (and absolute crap too) comes out of both worlds, but the only thing I truly trust is to try the damn thing myself. I’ve enjoyed some relative success from intermittent fasting and I actually see my next plan being a hybrid of IF and carb backloading. This all sounds really complicated but in essence it makes sense for me to do it this way. My dilemma with both protocols is that it suits my lifestyle best to work out early in the morning. I’ve been doing this throughout 2012 and have found it sustainable, enjoyable and 100% reliable. There are 1001 excuses for not hitting the gym in the evenings but for morning workouts there can be only one….if I sleep in. That doesn’t happen at all so I’m going to continue with this approach. Basic principles of carb backloading for early morning workouts Meet your new pre-workout drink……coffee. Drink a post workout shake containing carbs and protein. You carb backload the evening before your next resistance workout. The use the glycogen from today’s backload to fuel tomorrow mornings workout. For example a typical Monday, Wednesday and Friday resistance workout schedule, you backload on the evenings of Sunday, Tuesday and Thursday. Your actual training [...]

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Wendler 5 3 1 Routine

Si — Tue, 18 Dec 2012 22:46:51 +0000

2012 has been a very interesting year for me training wise. We all need to change our routine now and again to stimulate growth, add mass, burn fat, keep ourselves interested or motivated right? Well recently I’d say I’ve found my new direction. In the quest for new routines I’ve found myself doing yoga, various cardio routines and even balancing on 4 med balls trying to do push ups. I appreciate all disciplines of fitness but I must admit it can sometimes be hard to cut through the bull. The cool and branded marketing ploy routines versus the tried and tested old school, less cool routines. Well I’m only a couple of weeks into Mark Rippetoe’s Starting Strength routine and not only do I love it, the simplicity of it is making my body respond and I’m excited about what lies ahead. I stated in a previous article I love to chase numbers. I must admit I’m guilty as charged of vanity, but I’m sick as f@#k of seeing myself in the mirror! Aesthetic goals will be reached this year to some extent I’m sure, but they are on a back burner for my new love……chasing weights. Give me a number and I’ll lift more next week, and the following week and the week after that. Rinse and repeat. I love it! Starting Strength is actually meant to be a beginners routine but I thought since purchasing a new free weight setup including an olympic bar, why not reset myself and build some new foundations? Starting Strength is going well and to be honest, I only need to use it until January 2013, that’s when I switch to doing the Wendler 5 3 1 routine [...]

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Give Me Strength!

Si — Mon, 10 Dec 2012 09:52:24 +0000

I’m back! After cataloguing my entire 90 day Body Beast journey I thought I’d drift into the fitness wilderness for a bit. I’m been training damn hard, just not following a set routine as such. Now I’ve decided to embark upon a new kind of routine. Well actually, it’s more of an old school routine. It has become apparent that I love to chase numbers. At first it was weight loss, then body fat percentage. I have both of those at a level I’m reasonably happy with now so I really want to concentrate on seeing how much weight I can lift. Don’t get me wrong, there’s still (always) room for improvement. I could do with being a little more cut and a little bit bigger….but I doubt I’ll ever feel any different! If I become a little more cut and a little bit bigger I’ll still want to become a little more cut and a little bit bigger. Complicated things us humans aren’t we? I’m always researching fitness articles, reading books and soaking in information. Lately I’ve tried all sorts of new and interesting routines incorporating muscle confusion, dynamic sets, pyramids, reverse pyramids, German volumetric training….you name it, I’ve tried it. Eventually the bigger picture of all this in engulfing my being. This time I’m simplifying my workouts whilst training for health reasons, strength reasons and of course aesthetic reasons. On the subject of training for health, I always want to train safely too. Now that I’m outside my comfort zone of using the Smith machine I’m thinking about health insurance. See my goals at the bottom of this page. Lifting twice my bodyweight might potentially become dangerous. Of course I hope not but you never [...]

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60 Miles for 60 Years

Si — Tue, 04 Dec 2012 10:42:07 +0000

Firstly, a big hello! Secondly, thanks to Si for allowing me to share my charity Christmas challenge with you all. My name is Paul Stainthorpe, aka Father Fitness. I’ve known Si for around 9 years and we both have one huge thing in common, we love to train! This year, I started my own personal fitness blog called Father Fitness. It’s my own personal journey from becoming a first-time Father to regaining my fitness. I’d let myself slide over the years and I needed to get back on track. So far this year I’ve completed several events for charity including Total Warrior and the Newcastle Stampede. This Christmas I’ll be running 60 miles to celebrate the 60 years of my chosen charity, Percy Hedley. They’re a local charity for children and adults who suffer with cerebral palsy. The challenge is called ‘The 12 Days of Christmas’ and I’ll be running from Christmas Day until the 5th of January. Each day is related to the story. For example, on the 8th day I’ll run from my home in Durham to Lanchester Dairies for 8 Maids-a-Milking. I’ve had fantastic support from family, friends and even people I’ve never met or only briefly met once. People have even offered to run a few miles with me and I’m hoping Si can make one day! If you could please help spread the word about my challenge and if you’d like to make a donation, please see the following link to my fundraising page: https://mydonate.bt.com/fundraisers/fatherfitness Thanks very much! Paul

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Body Beast day 89, FINAL DAY and final thoughts.

Si — Fri, 12 Oct 2012 09:00:03 +0000

Well, the moment has arrived. I’m now a Body Beast graduate. What a journey this has been. First of all I think this is a fantastic workout regime and would recommend it to anyone who has previous gym or other Beachbody workout experience. Throughout Body Beast and indeed the last three months of my life I have learned a great deal. Training, discipline, different angles, nutrition, people…the works. I learn something new about each and every one of these aspects throughout every workout regime. One conclusion I came to a good while ago was evident throughout this regime. Humans were designed to be fat. Fat isn’t something that was scientifically created to repel fellow humans from our aesthetic appeal. That is something the complex nature of the human brain has developed a perception of over the years. Instead, fat is intended to be part of our ability to survive as a species. I’ll not delve any deeper into it than that for this post but I do believe it’s nature’s intention to have us all storing more fat than we deem aesthetically desirable. People who like to keep fit and stay in shape can almost be considered to be ‘the resistance’. Ironically that sounds like an Arnie movie or something but let’s face it, evolution and nature’s wishes are winning. The majority of people are fat, obese, overweight or however you’d like to put it. The same complex brain structure that decided fat was aesthetically undesirable is fighting back. We are the fitness resistance and thou shalt not be obese! We are outnumbered of course which is why we constantly have to dodge the bullets and snipers of society. Face too thin, what are you [...]

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Body Beast Day 88, Build Chest and Triceps

Si — Thu, 11 Oct 2012 09:17:40 +0000

Chest and triceps with Iron Mike Tyson! Well, not quite but after having the honour of meeting the guy on Tuesday night I thought I’d stick a picture I had taken with him up in my gym. This may well be a bit tacky, but knowing Iron Mike’s watching will spur me on and give me that monster one more rep kind of feeling. The end is nigh and I smashed chest and triceps this morning. It had everything, top weights, great form and a good pump. I know it’s time to try another workout now as I even managed to pay a quick toilet visit between sets without pausing the DVD. I was floundering around all over the place in the early days of Beast. I remember at the start I barely had enough time to change weights! My chest is up a good few inches and while my triceps have never been diamond cut, the overall density of my arms has improved. My only fault with this week is that my results week has fallen on a week whereby I’ve had 3 nights out. Hmmmmm, hardly good for photographs is it? Nevertheless, I will take some on Saturday. Tomorrow is my FINAL BEAST WORKOUT!! Back and biceps and then I’m done.

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