Injuries and Issues
I have a disc in my neck and back which makes a lot of push exercises problematic, ie. I can’t chest press
I use fixed bars overhead or pulling down for my neck issues
My high arches make running and impact more difficult
A scaphoid hand injury leads to elbow and hand pain from press ups pull ups etc
Left knee degeneration issue needs managed
My age in general leads to longer and lower recovery
This is not unusual or uncommon to have a long list of past injuries and ongoing issues which make training consistently a challenge, but I want to show you that managed correctly, these issues do not have to prevent you reaching your goals.
As a rule, I used
20s-30s 5 min warm up/cool down
My pre session warm up is 15 minutes
15 minutes stretch and cool down
I would never do a proper session without warming up and activating stabilisers and doing general mobility, this keeps me training consistently.
I use the sauna daily 15-20 mins post training
I will have 2 rest days per week when I will maybe do a hour walk and have a sauna
I try to get 7 hours sleep but will have a 30 minute nap at 1pm on occasions as I feel this helps regulate energy levels better
I have 2 scoops of Bcaa Gold standard strawberry and kiwi 30 mins before session and a black coffee 5- 10 mins before warming up
0.5-1 litres of water during workout
I drink a bottle of Wow Water close to the end of my session
I have been following a strength and performance style routine until now
I am mixing my training to go more hypertrophy super sets
Legs Chest ABs
Back Triceps Obliques
Conditioning day, 5km run, EMOMS
Every time I do a cut, I use Adrian James Abs app on my phone
AJ abs keeps me accountable and ensures I get enough abs in without impacting my general training, you are awarded points for your exercises and must hit 100 per week.
I have followed 8/16 intermittent fasting for the last 10 years
Eat 8 hours/fast 16
I usually eat at 11 and finish at 7pm
Skipping breakfast may seem like the easiest way to implement the 16:8 plan, but you need to make sure you tailor your fasting window to your workout time, ie. if your training in the morning try and have breakfast soon after and then have an early dinner, likewise if your training late in the day skip breakfast and have a bigger lunch instead.
On rest days… just do whatever suits you. That’s the beauty of the 16:8 plan, unlike other fasts it does not require unwavering adherence and rigid structure, you can be flexible in maintaining a successful 16:8 plan!
While flexibility is enabled by the fast, I recommend as a basis for beginning if you are unsure, eating at 11am, 2pm, 5pm and 7pm, then fasting from 7pm to 11am the next day. You should still aim for a good macro split with fairly high protein if your training relatively intensely, ie. 3 times+ per week, your calorie intake will vary depending on your activity level and your goals.
After I started tracking my nutrition 2 weeks ago it wasn’t as good as I had assumed but I probably train enough to maintain
However, as I look to progress I each week I will reduce calories by 100 per day
I will reduce my carbs and increase my protein
By making small changes weekly it will never feel too difficult
I copy the previous weeks entries to the new week and shave off things I can live without
It might be 1/2 a pitta instead of a full one
3 segments Terrys chocolate orange instead of 5
Cut honey out of my yoghurt
If I’m feeling tired or energy is impacting training performance I will have a high carb day when I basically refeed, the mental and physical boost of this is amazing
When tracking my top tip is fill the days ahead in advance, I copy a week and tweak if needed
This means you eat what you have listed/intended and means your less likely to deviate due to poor planning or lack of awareness
It also becomes a shopping list essentially as you can see what you need/have before the time comes meaning your less likely to grab junk on the go
I always start my day with a pint of hot water lemon juice, cider vinegar and pinch Himalayan salt
I will follow my 5pm evening meal with a cup of hot water and lemon juice
I drink 4-5 litres a day of water including teas
5htp 100mg 1 tablet and hour before food
Mutivit with breakfast at 11
Glucosamine and chondroitin with 1pm food
Vitamin c around 3-4pm
Last meal will be a 7pm casein shake loaded with whatever I need to complete days macros
45 minutes before bed I have amino acid tablets, magnesium tablets and Nitro oxide
STEVE’S 6 WEEK TRANSFORMATION
I am keeping a brief diary of my training and nutrition throughout the week to show you how a typical week under transformation looks like for me.
Light cycle to gym was very easy on electric bike (6 miles)
Walk back took 1 hour 40 minutes
More for sunshine and lack of care than need for cardio
Deadlifts then back and triceps supersets
15 minute sauna
1 hour walk
Average nutrition day 3483 calories
Conditioning EMOM and core
Includes Assault bike, Row ,Vertical climber
14 AJ ab points (the app I mentioned on first post)
20 minute sauna
Shoulders biceps 40 min session
Higher calorie higher carbs
Felt weak and lacking power on EMOMs
Beat PB but felt much harder than anticipated
Weight dropped to 81.8Kg
The volume of walking and intensity of sessions since committing to 6 weeks means I’m probably a couple hundred calories a day below maintenance weight
Feel really lean and think I look better visually in mirror but dropping weight and strength to quick to really maximise the full 6 weeks – RE-FEED day today!
Wednesday 30th June
Full day off as early groups and office based afternoon
Lower calorie, low carb day
3089 calories 21% carbs only
Thursday 1st July
Legs triceps and abs
PB on pistols
Shoulders n back tight to point of locking up so switched from planned back session
Had huge feed 4022 calories
Friday 2nd July
Pm light 45 minutes chest session and finished AJ AB points for the week
Low carb day – 17%
Saturday 3rd July
Did a 4 mile walk outdoors
low carb day – 20%
Sunday 4th July
My biggest session of the week
Deadlifts and Dips super set session
Low carb day – 18%
Finished week feeling stronger
Weight picked back up as week went on
I was starting to low in calories (A mistake I hammer lads for!)
I’ve upped from 2900ish to 3239 average calories
My macros aren’t great but I’m getting enough protein in per kilo of bodyweight
I find having a really high calorie and carb day followed by lower day works well and staves off boredom
I will wait till 2-3 weeks from photoshoot to start calorie deficit and increase cardio
So far so good injury and recovery wise
Tracking was so much easier as I copied the days from previous week, something I defiantly recommend if you struggle to keep on top of planning and tracking food.
Weight is quite low, as above I’ve upped calories
Muscle is a lowest this year
Body fat at 10.3% is higher than historical and 3-4% off last photoshoot
Work to do!
I want to show you it’s possible to stay on track and go out at the same time.
I’m out this weekend but if you prepare well you can stay on track and lot lose any progress or momentum.
Here’s what I do
I take Livercare tablets, 2 a day for a couple of days before I’m out – They’re excellent for accelerating recovery and preventing hangovers (not magic though!)
Drink electrolyte in water before I go out, you can buy electrolyte water or the electrolyte to add yourself, I use ‘Elite Electrolyte’. This keeps you hydrated and helps reduce the hangover.
Fill in your expected drinks before you go out if you use a tracking app (Myfitnesspal)
If I am expecting to have 3-4k calories in alcohol I know I will need to lose 2.5k calories across my Thursday, Friday and Sunday to keep my macros on target
I will go very low carb Thursday and Friday to allow for huge sugar from alcohol
Filling in my night out in advance lets me see what I need to do to avoid to much damage
Sometimes even with all the planning it goes wrong on the night!!
At least I will have 2.5k calorie guilt free!
Hopefully if I’m up to it I will go for hour walk or light run as soon as I get up
I’ll also have an infrared sauna to flush out the toxins
I will have a really hard big compound move session on the day
Deadlifts, squats etc to keep calorie burn high for day ahead and mean if Sunday becomes a right off I’ve got my major lifts in!
So if you manage it properly you can still go out, even have the day after off in bed, and still be on track to hit your goals!