So having pulled out of my show and feeling like training and dieting has become more of a task than my passion, I have decided to change up my whole approach to fitness.
Being quite a serious person I originally adopted a strict training and nutrition program where more was always better. I use to spend up to 2hours in the gym just banging out high volume exercise after high volume exercise. Because of this I would eventually burnout and feel drained for a 2-week period. I would still train but I wasn’t able to enjoy it because I was so fatigued. My nutrition my much the same where I would be so strict all year round because making gains was my top priority. My life was nowhere near balanced.
Now having changed my outlook on life and the way in which I live it, I realised that my previous approach was not working and was in no way sustainable, so I made a change: Now I am on a flexible diet (still eating clean just not the same thing day in and day out) and on a training regime where I am only spending anywhere from 35 – 45 minutes in the weight section and waking up with more DOMS than ever before. So for everyone that is feeling this way I would like to take the time to explain how I have made this change, what I have done and how it is effecting me.
My main goal is no longer just based in fitness, I am now aiming to live a more balanced and sustainable lifestyle. I have rather set sub-goals in the 3 main aspects of my life, which will contribute to my main over all goal of a balanced lifestyle. Out of the 3 main areas of my life one being fitness, I have set a goal to continue cutting down to sub 6% body fat but simply doing it much slower and retaining a lot more muscle.
Previously my training would be set up over a weekly split where I would aim to train each muscle group at least once and training my weaker areas twice. I never accounted for overlap and was always doing a high volume of reps and sets. This ended up with me spending 2 hours in the gym where by the end of it I just wanted to leave, so I would neglect things like cardio, stretching, abs and calves.
Now my split is over 8 days where I do 3 days on and 1 day off and it is a 9-week program:
Monday: Chest, abs & 15min cardio (morning), Back & 15min cardio (evening)
Tuesday: Legs (including calves)
Wednesday: Shoulders & 15min cardio (morning), Arms, abs & 15min cardio (evening)
Friday: Fasted cardio & stretch/foam roll (morning), Push workout I.e. chest, tri & side deltoid (evening)
Saturday: lower compounds (i.e. Squat, Deadlift & lunges) & calves
Sunday: Fasted cardio & stretch/foam roll (morning), Pull workout i.e. Back, Bi’s, traps & Posterior deltoid (evening)
Below are some pictures of the program showing exercises, sets and reps: where you see the name of an exercise you are to do that exercise ever week over the 9-weeks (they are mostly compound movements) and were you see “Iso” you need to choose an appropriate isolated movement, changing it up each week.
A new training technique I have incorporated is the “Myo-rep” which you will see in the set column: essentially its allows your to do more effective reps in a shorter time frame. Keep checking out my blog over the next few days as I am going to make a post explaining everything you need to know about the “Myo-rep”.
Following this program you will still be spending a total of around 1h 10min in the gym but you will only be on the weights floor for about 45min (leg day will be about an hour). This allows you to still have energy left over to do the essential things that we all neglect, like stretching and foam rolling.
I am now following a more flexible diet regime where I have low, medium and high carb days. I am working off the assumption that my maintenance calorie intake is 3200cals. The macronutrients for each day are as follows:
High (3200cal): P – 200g/C – 440g/F – 71g
Medium (2800cal): P – 225/C – 370g/F – 47g
Low (2400cal): P – 210/C – 240/F – 67g
I have assigned a specific eating day with a corresponding training day following the same 8-day split. Nutritional split is as follows:
Friday: Low or Medium (depending on how I feel)
This eating regime puts me in a 4400 – 4000 (depending on Friday) caloric deficit for the total 8 days.
So what I like to do to make sure I’m on track is keep a training and nutrition log. Take a book to the gym and write down the weights you use and the rep ranges you are able to achieve, this will motivate you as you know exactly what to beat next time round. For nutrition download the My Fitness Pal app and it will track everything for you.
This program has specifically been designed with me in mind so you are more than welcome to change it up a bit as long and you keep the principals the same. I hope this can help some of you get out of a rut or just simply get you started on your fitness journey. Any questions either comment or send me an email and I will get back to you as fast as I can.