Workouts have taken a step up the intensity ladder also —the mind is a powerfull tool–use it to achieve your goals—You are only here once –Make your mark.

If you train today make it count—go for it.
Love Ian

I have enjoyed a relaxation of my diet somewhat. I have kept on with my training and supplements but I have been having more treats than I would have when preparing for a contest and far more carbs.

I will try to clean the diet up again after New Year although I am only 89kg at the moment. I like to stay below 90kg for a good balance of size and leanness.

I will be posting more often in the New Year so stay tuned

John

Stay Heavy
Heavy weight is a core stimulus for muscle growth,..FACT! In order to build strength, and gain muscular hypertrophy the muscle fibres must be stressed through heavy basic exercises, and this should form the corner stone of every workout! It is a common misconception that during pre-contest training an athlete should reduce the weight, thus resulting in muscle atrophy, flatness and decreased metabolic rate. It is imperative to continually stress each muscle fibre, if by training lighter the muscle fibres recruited in heavy lifts seize to have use and becomes obsolete. It is worth highlighting at this point however, that a bodybuilder shouldn’t expect to replicate ‘off-season’ lifts, due to lower glycogen levels in the muscle cells, a realistic figure should be around 85-90% of the off-season poundage’s leading up to the last week of the diet. It is only in the last week when there should be an increase in exercise repetitions and sets whilst incorporating less rest periods, mainly to burn excess muscle glycogen (resulting in a metabolism shift burning more body fat),and increase calorie usage.

Diet and Supplementation
I have been very fortunate this year in having careful nutritional guidance from the Musclefactory Gym owner, Chris Wormley. In many instances I have concentrated entirely on working out and left the diet to him. For my recent show I maintained an 18 week diet ranging from around 4000cals p/day to 1900cals p/day progressively. The rate at which is altered by reviewing my bodies appearance on a regular basis. Chris introduced me to using ‘good’ fats as an energy source during the diet,..something which I lacked previously, this came in the form of fish oils, peanut butter and nuts. My staple protein sources were from white meats and fish, and carbs were almost entirely of a low glycemic nature. I did incorporate Protein Powders into my diet (exclusively AST ‘VP2 Isolate’,..only the best!!), glutamine and amino’s in order try and maintain positive nitrogen balance as much as possible. AST’s ‘Anabolic Rush’ creatine formula was also a tremendous asset which enabled me to continue workouts with extreme intensity and strength right up to the show, this certainly something I would advocate to any competitive athlete.

In summary, by combining Heavy and intense Basic weight training exercises, controlled and varied Cardio sessions with strict attention to a clean and monitored diet an individual can reach their potential and often exceed the realms of what might have been perceived as unrealistic.

‘Till next time,

Train……….Harder!!

Jay

After a post workout drink and some raisons –Si–Lian, myself and my gang headed out for a meal—We had a great night.

Sunday morning I took Tracy to the BNBF show in Manchester.
Very good show —well run and packed to the seams.
Tracy came in 2nd —with Clare Harper taking the top spot.
Tracy did herself and me proud—she just has it — every -thing is just right. She will go so far in this sport –Well done girl, on to the finals.

Before I knew it I back here on Monday morning—mega busy yesterday.
Tuesday–not to bad today—will get some writing done.
Just about to get into some squats.
Wish me luck—have and ace day—love to ya all Ian.

Sunday –rested—was at the NW show.
Louise –won–Dave Simpson came second —both won best presentation allso.
Louise –has worked so hard –and has changed so much –that you would not know she was the same girl from 4 years ago.
Dave –made a transformation that would blow your mind—if you put his photos side to side.
He lost so much weight.
Proud of both of you.

Last night—conditioning work—Ran in the fields at the rear of my home.
Louis—came with me.
Ran to one end of the field—20 press ups.
Ran to the other–15 chins on goal post.
Kept doing this for 20 min.
Then I ran home with Lou on my back—That was hard, he is getting a big lad.
Real good workout, enjoyed it.
This morning –plan to squat.
Have a great day —love to all Ian.

I do get a few emails each week regarding my eating habits.
I am not your normal run of the mill bodybuilder—as I have always eaten very clean–I was one of the first bodybuilders many years ago to use all organic foods.
My eating habits for the last –”step on the stage look”—caused even more people to ask–Just what the hell did you eat, if you are not eating meat.

As most trainers are not looking to step on stage and have- just a good look –The right size and fullness with the right amount of bodyfat—Well this type of eating I will outline here is for just that look, as this is the look I am working for and strive for.

Here is a my days intake.
This does change —but you will get the idea.
First thing in the morning.
Water or green tea—BCA–Glutamine–Creatine–B pollen–B complex.
1/ Steel cut oats—1 scoop of XGF–or eggs x2–with raisons –water —cooked in a pan.
Toast x 2 —nut butter.
I eat this meal at maybe 4–am or 5.
I then eat every 3 hours after.
2/ Nuts and dried fruit and fruit.
3/ Steel cut oats again–and xgf—same as meal 1 but maybe no toast.
4/ Eggs x 2–salad–baked potato.
5/ Nuts, dried fruit and fruit.
6/ Cottage cheese–cinamon and and apple or an XGF.
7/ Eggs and salad–baked potato.
8/ Just before bed– XGF—or the cottage cheese meal above.
Same sups as in the morning.

I drink 2-3 litres of water a day.
On training day’s I have a VP2—mixed with apple juice and raisons and creatine–I blend this this with the raisons.

That’s is —basic and clean—-I feel fantastic on this type of eating plan.
Give it a try—love to you all Ian.

After my leg workout I will have a post workout drink of VP2 –with apple juice and glutamine and creatine –also some BCA.

An hour or so later some nuts and fruit.
Two hours or so after that—breakfast number 2.
Same as above —but 2 eggs with this meal.

That is how I book end a workout—fuel it and feed it.
Have an ace day love to you all Ian.
For more blogs check out my site www.bodyindesign.co.uk

Chest and back today—my plan is to do dumbell press and chins back to back for around 8 sets.
I will then do dips and rows for a few sets —see how that feels.

Been training loads as I said in the last blog—On Sunday I did ten sets of standing thick bar press for shoulders—I did these on the training deck at home inbetween the rain storms in the afternoon—It was a killer to get ten reps on each set.

Monday morning at 4 am I went for a run around the park near my home and then did some abs on the deck when I got back.
I have not run in years but found 3 miles no probs at all—will up that over the next few weeks.
Have an ace day enjoy it.
I will be posting here a few times a week —But I will be posting my new blog on my site most days.
I will cover training and nutrition and anything else I feel you may find interesting.
So check out the new blog on my site www.bodyindesign.co.uk
Love to you all Ian.