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6 WEEK TRANSFORMATION
JAMES MILBURN INTRODUCTION/OVERVIEW
How I train?
Much like Steve, (and most people) I have numerous injury issues, such as a C6 herniated disc, and a grade 3 hamstring tear from two years ago, which makes thorough warmup and cool down vital to allow me to train consistently. Issues like these don’t have to stop you training and hitting your goals, as long as you learn how to manage them properly!
In terms of the training itself I weight train 4x a week at 10:30am, and I am currently doing a volume based program hitting each major muscle group for 240 reps per week.
I try to do a 30 min HIIT or abs session in the afternoon of my training days depending on time and energy levels.
I have the weekend off training for family time, and try to do as much outdoor activity with the kids as possible.
Recovery:
After training I usually try to go in the sauna for 15-20 mins, ideally 4x a week, but usually more like 2x a week.
Sleep is 5-6 hours per night. Go to bed between 10pm and 11pm and alarm is set for 4.30am/4.45am Mon-Fri; at weekends I don’t set alarm and try and allow my body to wake naturally (very rarely happens) I personally sleep well but often get woken by baby/kids leading to an undisturbed sleeping pattern.
Nutrition:
I have recently done just intermittent fasting with no tracking, which helped me lose 2 stone.
For the first two/three weeks of this I am going to track my food, but long term struggle to keep this up, so every now and again tracking as a reminder to see where you are I feel works best for me.
I have set my own calorie target at 2200 per day, which breaks down as 45% protein, 30% fat and 25% carbs.
However when I train I add a post workout shake which increases my carbs and protein.
I only track when I feel like I need to, when things are going well I just let my calories fall into place.
Hydration:
I drink at least 4 litres of water a day
For week days for the next 6 weeks I am cutting out alcohol and just drinking water, but weekend social events I am still going to drink as normal.
Supplements:
In the morning and at night I take Vit C, Omega 3, calcium, Vit D3 and Vit K2 and glucosamine tablets, plus glutamine powder.
Before I train I take BCAA’s and creatine, and after I have a protein and carb blend recovery drink.
At night I take ZMA tablets about 30 minutes before bed.
UPDATE 1
Sunday 27th July
I didn’t track my food on this day as it was family day, just went out with the kids to the beach and golfing
Monday 28th July
2092 calories
42% protein
38% fat
20% carbs
Trained – upper body antagonistic training ie. push/pull
I was at work for 16 hours that day. (9 SPT sessions!!!) Remember… you can fit nutrition and training into a busy life if your organised and plan properly
Tuesday 29th
Tracked morning then was too busy in afternoon so I didn’t track evening – it doesn’t have to always be super meticulous
I had the day with kids again.
49% protein 47% fat 4% carbs (for what I tracked)
Heavy leg day, 10 sets of squats and deadlifts, leg extension, prowler pushes etc.
Wednesday 30th July
Only half lie in of the week!
Early Wednesday I did cardio, stretching, sauna. Bit of conditioning and recovery.
2400 calories
Protein 33%
Fat 45%
Carbs 22%
Thursday
Another long day at work, morning and evening SPT, (8 sessions!)
Trained at 10:30 volume work on shoulders and abs
2346
Protein 37%
Fat 45%
Carbs 18%
Friday
Didn’t track
Training – leg plyometric day ie. box jumps, squats etc.
Saturday and Sunday
Rest day
Played some light tennis and football with the kids and went for some walks.
Didn’t track my food on these days!
UPDATE 2
The week after the Euro final was a poor week, hungover on the Monday, long hours throughout week and 40th birthday on the Saturday means I have missed some sessions and not had the best macros, but that’s life!
Monday – light cardio and sauna (hungover from final)
Tuesday – rest day
Wednesday – trained upper body plus worked 15 hours
Thursday another 15 hours so I was too physically and mentally tired to train
Friday – legs and core, with some more light cardio
Saturday – 40th birthday
Sunday – write off from Saturday
A poor week from the transformation point of view, but a good fun week (remember you don’t need to kill yourself trying to get results)
This week will be a stricter week to get back on track. Less than 20% carbs, high protein and harder, more consistent training.
I am using intermittent fasting this week as I know from past experience that this works best for me, as well as superset training to hit each muscle group.
I am going to walk more (hopefully making the most of the weather), and try to use the sauna everyday.
Some photos of my low carb foods below!
A big week ahead!
UPDATE 3
Saturday 24th – I knew I was being taken out on Sunday for extended 40th birthday celebrations, so I tracked Calories to 2000 and under 20% carbs. I didn’t train but was out being active with the kids.
Sunday – dinner and big night out. I fasted until dinner and drinks, had duck with green salad but a lot of drinks too.
Monday – rest day – high protein and fat, two green drinks with bicarbonate of soda – a great hangover cure.
Tuesday to Saturday tracked to 40% protein, 40% fat and 20% carbs for 2500 calories per day.
Training – Tuesday, Thursday and Saturday upper body volume training.
Wednesday and Friday – lower body volume.
1 practice drill on versa climber ahead of race with Jasper on Friday.
Hope to use Sauna Thursday, Friday and over weekend.
Sunday will be a carb refeed before last week cut down!
Almost there!
FINAL UPDATE
First few weeks of the process were hit and miss, nights out, birthday etc.
The last 2 weeks have been very consistent training and good nutrition, under 20% carbs with very high protein and fat levels
Hoping to have knocked a few % of body fat, last bio reading was strong, expect to be around that level come the photo shoot
Been a fun challenge but excited to go out on Saturday once it’s over and done with!
James
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See below the photoshoot pictures
