Lying Scale Weight

Scale weight not where you want it to be? ⤵ 

–

Reasons your scale weight may be higher:

💩 🚽 – Yes it will make a difference to your weight…sometimes quite dramatically 

🕑 🥘 Meal timing – you simply have more food in your gut because you ate later. 

🗻 Salt (Sodium) – higher amounts of salt will mean you hold on to more water. 

😤 Stress – again water retention. More stress, means more cortisol, means more water. 

👱🏻‍♀Hormones 👀 Ladies it’s completely normal for your scale weight to go UP when you’re on your period (stress response and hormones)

😴 Lazy – be honest with yourself. Have you just become less active?

📝 🥘 Food tracking – Have you been picking and not tracking? 🕵🏻‍♂ Have you miscalculated? Have you introduced new foods that aren’t labeled correctly?

–

#foodtracking #weightloss #fatloss #iifym #weightwatchers

Throwback Thursday – Perspective 👀

Picture on left: 18th December 2016 (Bulking – Justifying unnecessary calories)

Picture on right: 20th July 2017 (3.5 weeks out – Tracking a caloric deficit)

–

👓👁 PERSECUTIVE

🔻 During my “Bulk,Gain,Improvement season” I remember thinking that I was now healthier and when I looked back at my competition picture I would think:

▪️That’s was unhealthy (it is)

▪️Now I can eat everything because I went through that. (Last prep I didn’t use IFFYM properly)

▪️Any fat gain was ignored

–

🔻Now I’m on competition prep I look back 🔙 to my “off season” and think:

▪️I was to fat

▪️I should have tracked my off season

▪️I was strong

–

🔹So my round up thoughts on this long post are that:

🔸Your current condition will affect your perspective MASSIVELY.

🔸A healthy physique is somewhere in the middle of these two pictures.

🔸 Having a break from tracking is important but next season I will have more structure.

–

Post photoshoot splurge! 🍭🍪🍩🍟🍔

A lot of the time people with diet down to a low body fat for a event, show, photo shoot then once it’s done BINGE eating begins. It’s very common to go from your best physique to your worst in a few weeks. 📈📉

–

I fit my macros to the with 1-5 📊 of the gram and kept my calories at the right level. I’m not saying this to show off! I’m just telling you HOW? & WHY?

–

How? – using IFFYM means I’m not going mad with cravings. If I want something I made it fit. 🤗🍕🍦🍫

Why? – this is just as important and how. I have GOALS set! Next weekend I’m competing and then more last on in the months. Set a goal to focus on. If you have no drive, then what’s the point 🤷🏼‍♂️

–

#bingeeating #cravings #rebound

Priority training 

Everyone’s goals are different, unique and changing which is part of what makes health and fitness so interesting. It’s a on going journey with always room for improvement.

–

Different priorities:

🔸Strength

🔹Aesthetics

🔸Health

🔹Sport specific

🔸Endurance

–

🔻Strength – higher weight training workout with longer rest time, more calories for more energy.

🔻Aesthetics – specific training frequency based around proportions, often a caloric deficit for that lean chiselled physique.

🔻Health – a good mix of all round training from cardiovascular exercises to weight training, good flexibility and a healthy body fat percentage. (Including not overly lean, competition states)

🔻Sports specific – rugby players will prioritise both strength and endurance training, with a caloric intake that reflects their position, a prop and a winger will more than likely have a different intake.

🔻Endurance – working with either high reps in weight training or long distance training for marathons etc your training frequency will generally be very high with also a high caloric intake because of a high calorie expenditure.

–

My training priorities at the moment are Aesthetic because of up coming competitions and personal preference. In men’s Physique the priority proportions are the ‘V’ taper – Wide shoulders and narrow waist. I caloric deficit to get down to a lean af body fat percentage.

–

#prioritytraining

24hour Transformation Tuesday

Here is yet another reason as to why you shouldn’t compare yourself to people on social media 1 day between these pictures.

–

💇🏻‍♂️Hair removal – you might not be “hairy” but those little baby hairs make the definition a little fuzzy. Get rid of them and you look like you’ve dropped a few body fat percentages.

–

#transformation #hair #transformationtuesday

Leg day ✅ Last leg day till Monday 

Why the last one till Monday?

It’s always a good idea even for men’s physique competitors to not train legs to close to your competition.

❤️ Blood pooling in the legs so definition will be better.

😤 Cortisol will be lower, training legs taxes your CNS so you will produce cortisol and hold water.

💪🏻 Flexing the muscle will be easier to hold for a long period on stage of your showing your legs.

–

Throwback Perspective

Throwback Thursday – Perspective 👀 –

Picture on left: 18th December 2016 (Bulking – Justifying unnecessary calories)

Picture on right: 20th July 2017 (3.5 weeks out – Tracking a caloric deficit)

–

👓👁 PERSECUTIVE

🔻 During my “Bulk,Gain,Improvement season” I remember thinking that I was now healthier and when I looked back at my competition picture I would think:

▪️That’s was unhealthy (it is)

▪️Now I can eat everything because I went through that. (Last prep I didn’t use IFFYM properly)

▪️Any fat gain was ignored

–

🔻Now I’m on competition prep I look back 🔙 to my “off season” and think:

▪️I was to fat

▪️I should have tracked my off season

▪️I was strong

–

🔹So my round up thoughts on this long post are that:

🔸Your current condition will affect your perspective MASSIVELY.

🔸A healthy physique is somewhere in the middle of these two pictures.

🔸 Having a break from tracking is important but next season I will have more structure.

–

Full leg workout – including warm up and pre activation

Bookmark 📚 for full leg workout w/ warm up and activation.
Dynamic warm up

Leg swings front-back

Leg swings side-side

Donkey kicks (glute activator)

Side leg lift (not sure of the name but it’s basically a dog going for a piss movement)

– 15-20 reps x 2-3 sets
Leg extensions

Leg curls

Body weight squats

– 10-12 reps x 2-3 sets
Okay now the warm up is done.
Barbell back squats 8-10 reps

Calf extensions 12-15 reps

X4 sets – last set of squats drop set till you drop
Dumbbell stiff legged deadlifts 10-12 reps

Barbell front squats 8-10 reps

X4 sets
Neutral stance leg press 8-10 reps

Leg curls 10-12 reps

X4 sets
Narrow stance leg press 8-10 reps

Leg extensions 10-12 reps

Leg raises 12-15 reps

X4 sets
Plate weighted quad static hold 45-60 sec
Forearm wrist curls 15-20 reps

Cable crunches 15-20 reps

X4 sets

FAT LOSS EXPOSED

Time to be honest with you guys! 😶 Okay real talk now, I’ve had a lot of messages asking how I can lose weight and still have icecream and chocolate everyday. It’s all about Carb cycling…no wait…it’s detox tea….actually….it’s fat burners….no…HIIT training…NO NO NO NO!!

–

–

It’s so so so so much simpler than all that BS

Think of weight lose your body is a car 🚗 but with 2 energy sources Petrol ⛽️ which is going to represent food and Electricity ⚡️which is fat.

–

–

So your going to drive 100 miles and you put 100 miles worth of petrol ⛽️ in.

What’s going to happen? You’ll reach 100 miles and not touch the 2nd energy source, fine – this is maintenance eating the same as you put out.

–

–

Drive 100 miles with 90 miles worth of petrol, you have to use 10 miles of electricity ⚡️- this is weight loss from less food.

–

–

Drive 110 miles on 100 miles worth of petrol ⛽️ you have to used 10 miles worth of electricity ⚡️- this is weight loss through activity.

–

–

Drive 110 miles on 90 miles worth of petrol ⛽️ , you have to use 20 miles of electricity ⚡️ – this is weight loss from activity and less food.

–

–

At the end of the day it’s calories in VS calories out. If you want to enjoy something do!

–

–

Key pointers 🔑

🥘 Less food I mean less calories – this doesn’t mean you have to be hungry or eat less or even eliminate your favourite foods – how to do this use a food tracker @myfitnesspal is my go to.

🏃🏻 More activity – this isn’t just hours of pointless cardio or magical HIIT training, walk to work, sit down less, just move more.
Additional points 📝
💪🏻 To avoid muscle wastage – have enough protein 1g to 1-1.5lb of body weight is recommended.
😊 Health hormones – Fats are just as important as anything else (often very tasty 😋 to) fats will keep hormones regular and at a healthy level. This varies for the person but I would say no less than 35 for women no less than 45 for men ( don’t go by that though it depends of several factors )
💩 Fibre – a very over looked factor in a diet but also very important for a healthy and…regular body. Again everyone is different but I’m sure you can work out how much you need, if your not making a deposit everyday then your not getting enough.
🎂 Sugar – so all carbs are equal? No, anyone that says a poptart and a sweet potato will have the same effect on your body are stupid. Calorie wise if they are the same the weight gain/lose will be the same BUT the effectiveness of how your body will use it is completely different. It’s like burning wood and petrol to stay warm.

Yes okay sometimes you WANT a quick spark of energy (Pre/Post workout) but if your energy levels are up and down all the time and your crashing and feeling crap, your probably having to much.

Sugar isn’t bad! No matter what society says carbs don’t make you fat but excess calories do.

–

–

If you made it this far through the post, firstly thank you 😊 respect! ✊🏻 secondly drop a like and comment if you found this helpful….how about hitting that Follow 🤝 button to! Lots more good stuff coming!

😄🤙🏻

Dropping weight on a refeed!

Update on my situation I’ve been on 500g of carbs Monday-Wednesday this morning I woke up 0.8kg ⬇️ down.

–

🤷🏼‍♂️ How and why?

–

Is it fat loss? – it could be but unlikely, if you eat more you tend to subconscious move more and lift more so you could have a higher output.

Chills 😎 – your enjoying more food so your probably relaxing more and stress levels decreasing also helps your body release some water retention.

Zzz 😴- carbs make you sleep better, again this is good for your body so it will release some water.

Fibre 💩- more food generally means more fibre. Fibre itself will make you add weight (not fat!!!) but it’s the consequence of more fibre…you can figure it out 🚽

–

#refeed #fatloss #weightloss