Nutrition Plan etc.
Nutrition Plan for Bodypower Show
Thanks for all the comments re my recent pics I posted everyone, much appreciated as ever! I’ve been asked by quite a few of you what I’m eating and what my workouts have been like to get like that so here is what I’ve been doing the last few weeks and what I will be doing up until the day before the Bodypower Show at the NEC.
Nutrition Plan for Bodypower Prep
Phase 1 -Sat 28th April to Fri 11th May
1700 calls per day
Macronutrients split 35/40/25 of Protein/Carbs/Fats
Breakfast
2 whole eggs boiled
Porridge oats 1 cup
Tsp Flaxseeds
1 orange
Mid Morning Snack
1 cup Blueberries
1 glass milk
Lunch
1 grilled chicken breast
1 Yam
Mixed Greens 2 cup fulls
Mid afternoon snack
1 Salmon fillet
Mixed veg, carrots and corn
Avocado half
Chicken turkey or tuna or salmon breast
Lettuce
Broccoli 1 cup
2 tbsp balsamic vinegar
Night snack (optional)
Peanut butter on crisp bread x2
Water x 4 litres
Supplement Use
Morning- BCCA 5g, Glutamine 5g
Pre Workout- Nitrous Oxide 45g in 200ml water
Pre/Post Workout- half before, half after of Whey Isolate 30g, BCCA 5g, Glutamine 5g in 250ml of water
Supplements only till 5th May then stop all powders.
Phase 2
Sat 12th May - Thurs 17th May
Last week
Protein: 500g meat (chicken, beef, protein shakes)
Carbs: 50g per day then on 17th 400g over the day 75g per meal x6(yams & oatmeal)
Fat: none added
Water: 8litres per day till 16th
Carl’s story….client testimonial
My name is Carl Andrews and at the start of November 2011 I hit the weight of 16 stone 5 pounds, the heaviest I’ve ever been within my 32 year existence!
After quite some time of finding myself out of breath running after my 4 year old daughter, struggling to get around a 5-a-side pitch or even jog up the stairs at home without pausing for breath at the top, I decided it was time to do something about it.
The first thing I did which is the first thing anyone ever does - I joined a gym! The gym of my choice was DW. With the idea of going it alone and plodding away on an exercise bike with only the depressing thoughts of how low my self esteem was, how insecure I felt working out next to all of the other gym members that all have chiselled bodies and seem to never break sweat, I attended my first visit and within 20 mins I felt like giving up.
It was then when I bumped into Barrie who I’ve kind of known for a while through a family member, and we got talking. During that chat when Baz explained to me that he was a resident PT, he listened to my story and we organised a couple of sessions to get me started. He explained to me the finer details of how a controlled diet and regulated exercise, in the right areas, can give me the results I was after. He then got me sorted out with a proper nutrition and diet plan and I was off!
With regular sessions and monitoring of my progress Baz has kept me in line, even while he was out the country, nothing was too much if it meant pushing my progress onwards.
Four months on and I’ve slimmed down to a healthy 13 stone 2 pounds. I’m still attending the gym 3 times a week, admittedly, mostly doing cardio workouts and some light weights. The next step is to build up some muscle mass which I have lost due to not following one piece of advice given to me during my PT sessions with Baz. I do regret not following orders on some weight training but that’s one of the mistakes I will learn from.
Everyday I wake actually looking forward to my next workout, I actually now look into a mirror (which for years I walked straight past for the fear of realisation!) and I can now safely say I can carry out normal day activities, and play with my little girl WITHOUT struggling catching my breath. Although there is on problem… I have to go shopping and replace my entire wardrobe!! It’s amazing how the weight I have lost by the effort I’ve put in can actually rub of on people and inspire them to do the same and make healthy changes to their lifestyle too.
I know Barrie constantly tells me ‘You did all the work!’, but I honestly think he’s underestimating himself. Without that push and constant feed of information about what I’m actually doing when I’m exercising I honestly don’t think I’d be at this stage now. I’m looking forward to working on my muscle mass and for that long awaiting kettlebell beating when he returns!
Client Testimonial-Part 1 :Fat Dad to Fit Dad!
Here is my brother feedback on his last few months of training with me. I wonder how he would have done if he had smashed the nutrition as much as smashing the bells!! ;-)
Well proud of him really!
When my brother Barrie first started suggesting that I give Kettlebells a try I was reluctant and to be honest wasn’t that interested. “Kettlebells are for girls’, right?” (We’ll come back to that phrase..)
I was 37yrs old, struggling with my fitness. I had undergone two knee operations in the space of two years and my weight had steadily gone up to 13 stone and my waist from 34” to 36”. I was a stone heavier than I had been “pre op”. I’d tried running, cross trainers and all the usual stuff but they all seemed to eventually start to aggravate my knees. If I’m honest they also didn’t really “float my boat”. I’d never been one for gyms relying instead on a physical job (firearms Police Officer at that time) and regular hockey training to keep me fit. I kept moaning to Baz about my weight, fitness and not being able to play hockey anymore. To his credit he kept repeating the same word “Kettlebell”. He eventually convinced me to give them a try. He did this using detailed knowledge of how to correctly use them. I was worried that they would hurt my knees. Baz insisted that done with good technique this wouldn’t be the case. I’m also lazy! He told me I could get a cardio, strength and flexibility workout all at the same time. Half an hour a day 3-5 days a week was apparently enough! That clinched the deal. “I’ll give Kettlebells a go Baz” and when you’re wrong about the benefits I’ll smugly tell you so! The smugness wasn’t to last beyond the first session…
Baz looked at my diet and made some suggestions about carb intake (lowering it) and eating healthy but to be honest I haven’t really altered my diet a lot. I do all the family cooking and didn’t want the hassle of changing their routine or the extra expense of eating differently to them. So the results I’m now going to tell you about are NOT related to food and dieting. My one concession was to cut back on alcohol intake but even that has been a very recent thing.
I started Kettlebell training in earnest about 8-9 months ago. Baz showed me the proper techniques for the exercises and wouldn’t accept sloppiness of any kind. I wasn’t going to get away with lazy swings! He put together some workouts with the goals of losing the stone I had put, increasing upper body size and core strength.
I started using an 8kg Kettlebell and for the first few weeks couldn’t manage half an hour without almost dying! Then it started getting easier. Then the weight started gradually coming off. The change was astonishing. Within months everyone was commenting on how slim I was looking. My face was thinner and my belly was slowly vanishing. I quickly progressed to a 12 and 16kg Kettlebell and again with suggestions and coaching from Baz we progressed my workouts to nearly an hour a day 5 days a week. I’m now just under 12 stone. My waist is incredibly 32”! I can touch my toes with my knees together!! I haven’t been able to do that since I was about 13yrs old! I can do a “plank” for almost 3 minutes (I could barely manage 30secs when I first picked up a Kettlebell). The “six pack” isn’t there yet but I can see it forming! I also have a back, arms and shoulders that actually look good in a t-shirt for the first time in my life!
I’m now 38yrs old, doing strength and conditioning training with 24-28kg Kettlebells 5 days a week and using pro-10 training supplements to help muscle growth. Oh, and I’m back playing hockey again! Knee pain is now a thing of the past. I won’t ever stop. Why? Because with Baz’s help my lifestyle and my body has been changed. I have never been “on a diet” in my life. If I had listened to Baz about his nutritional advice (not dieting) I believe I would now have a six pack. But to be honest it wasn’t my goal to achieve that so I’m perfectly happy. In fact I’m not just happy I’m the fittest and strongest I’ve ever been. I wish I’d had a Kettlebell in my hands when I was 16, I’d be as strong as a bull by now!
So… “Kettlebells are for girls’ right?” No. Kettlebells are for EVERYONE and the results are astonishing. If this doesn’t convince you. Baz,the best brother and simply the most motivated fitness trainer I have ever known will convince you!
