I’ve Moved!

Hi Guys,

Thanks to anyone who normally reads on here. If you’re wondering why I’ve not written anything in a while it’s because I’ve moved sites!!!

http://www.personallytraining.com.

Please have a look and follow 🙂

Much love.

Jamie

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All I Can Eat

Yes! Food in huge and uncompromising amounts & not the sort that Rabbits are partial to either! These are the days when anyone who trains with even a small degree of seriousness look forward to more then a Pig loves mud. The days when dignity goes out of the window.

This is a day where I have set myself a calorie barrier, a mere macro challenge – 4500. And that’s going to be my minimum. (I have a cardiologist on hand to easy my partners worries on this).

My overall intake was 4880; Before I wrote any of this, 5000 was my aim but in reality that is damn hard to achieve.

The overall breakdown of my gorge reads at circa; C412g, P210g F120g. Little-ish and often works best for me rather then 2-3 absolute monster meals.

Gorge highlights included:

  • Quinoa, Rice and mixed Peppers with Baked Curried Cod – right from the Masterchef annals of amazingness. Mentally simple and awesome macro’s: C42g P31g F9g. The Quinoa and Rice came from M&S. INCREDIBLE. 
  • New York Deli Pastrami Sandwich – Bosh, amazing: C43.5g, P26.3g, F15.7g … There was also a small bag of Cheese & Chive Pretzels C50g, P7.2g, F6g. 
  • Some homemade Pasta with Broccoli, Pepper and Chorizo in a Tomato and Olive Sauce. I’m not going to lie, I made no effort to weigh the ingredients or count the macros. Just know that it was dammmmmn good. 
  • Amongst this I also washed down two helpings of USN Muscle Fuel STS. By the way, I’m getting on really well with this, so if anyone else can’t tolerate protein then this one is a goodun. C59g, P42.6g, F5.8g – per shake. 

It would be great to eat like this consistently, but its near on impossible to balance my day-to-day life and eating like a machine. Although my MyFitnessPal app says if I eat like this for 5 weeks I’ll put on near 3kg… sounds good.

Aside from having my head stuck in a trough of food, I got through one of my two legs sessions for the week – more of a dominance on Quads. Booked out a PB on squats. 2 Sets of 1 on 110kg. Nothing to set the world on fire with, but progression none the less.

Got a more then decent chest session in today too.

I’m now a few months in to my 12 month plan and starting to see some noticeable results from the sessions; strength has increased, I’ve got some more fat loss around my scars and I’m feeling a bit larger but also mobile. I’m going to do more on my Instagram account to document this from now on.

I also added more to my Gymshark collection this week – I’m not even sorry and this is one addiction I’m more then comfortable with! Bank account, maybe not so much.

Rant #2

Is it me or do some people have more and more people disregard for gym etiquette at the moment? I’m not talking about the generic re-racking of weights, but things that literally boggle my mind to mush.

Three things within the space of 5 minutes last night that made me want to wrap my sweat ladened dumbbell around the unsuspecting peoples heads… 

• No shoes – SERIOUSLY WHAT IS WRONG WITH THIS PERSON

• Wearing flip-flops – AGAIN- NO!

• A man walking in with his weight belt already on and fully tightened.

I must have done something right in a previous life as I’m yet to encounter the dreaded stringer vest with a flash of nipple at the side. I pray to the god that this doesn’t backfire in this evenings session.

What annoys people when they train? Keen to hear what annoys you so I can lol myself to sleep in this heat.

Anyway – hopefully we’ll be moving away from ye old rants over the next ten days. More updates on my progress, lifts and most likely some BBQ related food noms.

🙂

The Best Gym Advice You’ll Ever Get!

I made a faint promise at the start of all of this that I’d dispatch the odd bit of world-class advice. Here’s the best gym related tip you’re likely to ever get in your life, ever…

1) When a fellow gym member is performing multiple sets of deadlifts and closely watching his form in the mirror (normally to ensure their head doesn’t pop off), don’t stand directly in front of them, blocking their view while waiting for a YouTube video to load…

…then to only remain there for a further 2-3 minutes!!

Seriously! The man that did this to me yesterday, nearly envoked a Kraken like rage in me and had the barbell bent around his head.

If you’re not going to train seriously and are more concerned about why the latest Little Mix music vid isn’t loading on your overly large IPhone, then do one!

There. That felt really good to write that. 

As you can see – that is the best gym advice you are likely to receive. EVER.

DISCLAIMER: Not sure if it was a Little Mix video or not…

How I’m Using the Gym to Grow!

Second month of blogging – second month of renewed efforts in the gym and with training. What’s changed? Theresa May has shot herself in the foot, Trumps’ still trumping & the puppy wee’d on my desk at work yesterday. Among all of these joyous events, I’ve learnt and relearnt more aspects of training then Steven Hawking could shake a stick at.

WHAT HAS CHANGED?

Two of the more intense training sessions I’ve had ( I can count on one hand the number of times I’ve had some one train me. I can now add two further counts to the list). Sessions that focus strictly on form, volume mixed in with drop sets and pauses have really torn certain muscle groups apart. I was walking like John Wayne for 3 days after my first real leg session.

• More mind-muscle connection. How important it is to feel the muscle and contraction has really hit home this week. Focusing on flexion and extensions on movements. SO KEY. Epic DOM’s have been produced. Say that in that car insurance advert voice…

• Intra-carbs – either dosing up my Amino Energy or spooning in some Highly Branched Cyclic Dextrin – nom.

• A knock-on, but my appetite is growing. More Flexible-Dieting. Although for me the word dieting doesn’t mean a diet..

• It’s also produced the purchase of a long overdue weight belt – mucho gracias RDX Sports. I’ve never appreciated the hand they give with form and power in compound lifts. Seriously, I recommend to anyone who’s looking to up their game (an obvious statement).

My body does feel different; I feel fuller, marginally stronger and I feel aesthetically I look better Overall I AM changing. The progress of this averagely built 30 year old is going in the right direction, due to direction of a few people. I’m now going in the right direction, one direction. Not the band. I’ve said direction too much in this.

 

 

Flex the Diet!

Eating clean, tracking macros, being ‘healthy’ and eating the right amount. Dieting can be a right pig when you’re training. Getting it right can be one of the hardest aspects of training and carrying out any ‘overhaul’ on your physique.Yep – I struggle with it. I think lurking inside me are the genes of a semi obese man, hell bent on reeking havoc on my frame.

Case in point – we were in Town earlier (Town might be a bit of a stretch for Plymouth…) and they had the food market on… Joy for me when all you need is calories, carbs and fats in a higher then average cocktail. But, also a nightmare for people who are cutting or just trying to loose some unwanted inches.

Those oh-so-good smells of food make it hard to resist. But if you box clever, then there are ways you can get through this trial! These are 3 ridiculously simple and obvious points you can use (there are a boatload more, this is a blog not a lecture )

• Eat before you leave to go out – sounds obvious, but your less likely to splurge out if you’ve got enough fuel inside you.

• Break habits – looks at fresh, alternative foods that you’ve not tried before. There was an awesome middle eastern stall today. Ladened with colourful chilli’s, salads, wraps and shawarma.

• Dial back later – if you can’t resist and delve into a pie or whatever, then compensate later in the day with dropping a meal, macro’s or pushing yourself a bit harder in training – BE OPEN TO ADAPTING. I think I’ve pinched his quote before, but as Kris Gethin says ‘control your environment’, not the other way around.

It’s only as hard as you make it when it comes to diet and getting it correct. For me, I subscribe to a category within Flexible Dieting – mostly consisting of eating everything; within reason, of course. I know what my macros are to maintain while I train and I know what they rise to if I want to grow. Both of these sets of macros are deliciously high – maybe Crohns has a few benefits…

You may disagree and say ‘Jamie, that’s a load of crap! It’s chicken, rice and broccoli 5 times a day or nothing!!’ Fair – you may have a point, but I think Flexible Dieting has a massive place in the world of training and dieting. Also, I’ve found that this produces the best results for me. There are some obvious exceptions – cutting for a competition or if you diet is hugely restrictive for medical / health reasons.

If you’re maintaining, bulking or cutting, know you’re macros – then you can embrace the joy of Flexible Dieting.

Keep it simple – training is fun, diet and food can be too. Now, where did I leave that doughnut…

Chicken Legs be gone!

Today’s leg session – nothing short of epic. I feel beasted, broken, border-line dead. I’m not sure if I need to throw up or pass out. At the helm of this was the Internationally acclaimed Aussie-Janner, Adam Scott; give him a follow on Instagram – livedirtyordie.Today’s running order:

• Hamstring curls – 2 warm up sets – 4 working sets of 8 reps.

• Smith machine Squat – 2 warm up sets – 4-5 working sets of 8 reps – good form and range of motion.

• Hack Squat – warm up set. 3 sets of 12 reps – focus on range of motion.

Cue legs shaking and blood filled limbs…

• Seated Leg press – 3 sets of 20 reps – On this, foot position was more akin to a calf raise – raising the heels up with toes planted (Plantarflexion) to focus in on the inside tear-drop of the quad (Vastus medialis).

• Single leg Hamstring Curl – 3 sets on each leg – 12 reps.

• Leg extension – 1 set of 50 reps – very low weight. F$%^ killer.

Long and short of this, I learnt a hell of a lot and now see there’s so much more that I need to bring into my leg sessions. A wheel chair is one …

We talked about the aim of the session in the car and the focus was never pure weight and getting in those ‘Bro Lifts’. Volume, range of motion and form are the key parts – as well as pushing yourself to failure.

Word of warning, Adam would out bro lift most bros in that gym, probably with better form too. Me? I got out squatted by a young lady. Fair play, good for her, decent form too!

Normally I’d have used this as an opportunity for some decent filming or photo’s but got pushed to the point where I looked like I needed A&E – so you’ll have to settle for my word and some nice image that I’ve nabbed off of the internet (I write this with a mild smirk on my face).

I’m off to source a huge amount of carbs and good food in the hope that I’ll be able to walk and drive tomorrow.

To anyone looking for a change in their leg routine, I recommend sampling the above, but also having a partner to push you the extra 5%.

And follow livedirtyordie – he also likes dogs…woof.

Banana!

Ugly, soft, brown spotted Bananas. The look like they’re due for the bin, or if there is an ounce of culinary flair in your household, destined to be turned into banana bread…

For once this post isn’t centred around a work out, nor will it be littered with my usual mild and distasteful whit. This one holds a bit more of a serious edge; something that is new to me and hopefully hugely beneficial for myself and anyone else that suffers with Crohns or similar ailments.

I read today that those soft, ugly brown spotted bananas are potentially a Crohns sufferers yellow-jacketed knight in shining armour. Anyone who suffers with an autoimmune disease such as crohns may or may not remember their Doctor/Consultant/Specialist Nurse talking to them about TNF (Tumour Necrosis Factor) levels in their system. When I was 17/18 the doctor informed me that mine were hugely low and at the time, I don’t think I really comprehended the importance of TNF.

In essence, they combat abnormal cells within the body. Higher TNF levels should equal a stronger defence against these cells and a slow return to a balanced system.

Where do bananas fit into this? I’ve now read this in two sources, the main one the Asian Fund for Cancer Research Ltd. Overly ripe, brown spotted, soft and ugly bananas have a high index of TNF; that has increased as they have ripened.

Link for anyone that’s interested:

http://www.afcr.org.hk/en/content/tumour-necrosis-factor-tnf-bananas-help-prevent-cancer

(I appreciate the address and title doesn’t directly state crohns on this one)

I mean, I’m shocked by this – good shocked. Although the amount of bananas that I now think back that have been chucked away because of them being like this bugs me a little.

Tomorrow, I am genuinely going to buy a bunch of bananas and wait until they get to this languid state – I may also mine sweep any bananas I see like this that are going begging.

I am assuming this will have a positive impact on my system, but also wonder if it will aid with a reduction in post workout inflammation? Does anyone know if that holds any validity?

If I can think of a informative, short and engaging way of updating you all on Banana-gate then I will.

I’m also relatively proud that I’ve written this without any silliness – a first for me.

Incredible!

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