6 WEEK TRANSFORMATION
JAMES SMITH INTRO/OVERVIEW
 
Injuries and Issues
 
I have a right rotator cuff issue from too much barbell pressing when younger with poor form. Now I don’t do any fixed barbell chest press or OHP. I make sure I do plenty of retraction/ rowing to manage the issue.
 
Right knee issue – runners knee – I played rugby for years and used to run hills with weighted back pack!! I therefore can’t do any barbell squatting – I work around this easily with alternatives. I do glute activation before every lower body workout or high intensity session.
 
Recovery
 
Typically I get 7 hours sleep during the week, and make sure I get a longer sleep of around 10 hours on a weekend.
 
I have a 45 minute nap at about 3pm daily if I have time to allow me to perform better and focus when training in the evening, as I can’t train in morning / afternoon because I’m busy every day in gym until 2/3pm
 
I have a 15 min Sauna on a rest day and a 15 minute stretch- mobility routine – always focus a lot of that on lower body and hips
 
Pre / intra workout
 
BCAA and creatine during my workouts
1 – 2 litres of water during training
 
Training
 
Currently just started a new split
 
Push/ pull / legs / rest / upper / lower / rest
 
On rest days if I’m feeling okay or have spare time I’ll go in gym and do light cardio and accessory work – arms, rehab, heavy abs etc
 
Will do 10 minutes abs every other day
 
Nutrition
 
2300 cals to start
Would rather do more output than cut down calories lower than this.
40protein 30 carbs 30 fat
I perform better on higher carbs. On a rest day I’ll lower carbs as I don’t need to meet demand.
 
I’ll track for 2 weeks to know how I’m eating and where I’m at and then maybe take some time off tracking.
 
80-90% ‘clean’ , whole foods. I allow room for little treats or occasionally eating out.
 
4 litres of water a day minimum.
Plenty of black coffee during my early mornings working with you lot!!
 
Supplements
 
As mentioned 5g creatine per day and BCAA during workout
 
I take glucosamine, vit d, vit c, omega 3 6 9, and l Arginine with my pre workout meal
 
About 30 mins before bed I take 2x ZMA tablet and 5htp