March Update: Super Convenient Foods!

Hi Guys


Hope you are all well and training hard! I thought Id write a bit of a different post talking about some of the new foods and ingredients that Im using to lean down!


I went to a Sainsburys superstore this weekend to my amazement that had loads of new ingredients that I'd been looking for for ages! 


The three I wanted to mention are Linwoods milled Super foods, Two Chicks liquid egg whites and Agave nectar

• Two Chicks is liquid egg whites, all protein, no carbs, no fat! Its on offer at the moment but you get around 20-25 egg's worth in a box and at £2-£2.50 its a great deal! Mix them up in your eggs on a morning, 2 whole eggs and 4 egg whites is my usual! (for more info:  http://www.twochicks.co.uk/)

• Agave nectar is a low GI sweetener that will help you stick to your diet and allow you to sweeten foods and have those treats without sending your insulin spiking triggering all manor of negative effects on your bodys metabolism and fat storage. (p.s. it also comes from fricking CACTUS'! Which must make it atleast 75% more amazine... for more info:  http://www.groovyfood.co.uk/pages/groovy_nectar.html )

• Linwoods is a great addition to morning porridge/oats & Whey and can even be added to your shakes or other recipes. This was a bit of a random find as my girlfriend actually saw these when someone threw them in their basket in the shop! Its great in porridge with protein powder, providing a healthy breakfast of low GI carbs, Protein, Good Fats, Fibre and Energy sparking vitamins - What more could you want?? Check out this for a profile! 

A daily 30g serving provides: 

3.4g of Omega 3 

8% Daily Value of Zinc and Iron 

Low Glycemic Index (GI) for weight management 

6g of Dietary Fibre per serving 

30g serving = 4 spoonfuls 

(For more info:

http://www.linwoodshealthfoods.com/productdetails/24/milled_flaxseed_sunflower_pumpkin_and_sesame_seeds_and_goji_berries.aspx)

Update

In regards to my progress and training, I'm currently working really hard both in the office and in the gym, I'm on a detox and haven't been out on the town for a month (Shocker!) however im 25 on the 17th March so I think Ill be having a little drink then!! 

I'm on a clean bulk, watching my diet while training to add size before a summer cut.

Heres a current pic, Still working on getting the abs out following a very indulgent Christmas!! 

(Take a moment to admire the AMAZING map of the Antarctic provided by the Open University in the background from the series "Frozen Planet"... I Love penguins) 

Ill be posting updates monthly so stay posted! 

Thanks for reading!

Joel

2012 training begins!

Hi Guys 


So  going to try an keep on top of the blog again and log progress and my workouts/training splits weekly!


I'll also be sharing useful articles, videos and supplements which I find interesting. So currently in trying to get back into training following a big Xmas blow out!  

Iv started to split my workouts between: 


 Push - Saturday's or Monday's 
Pull - Wednesdays or Thursday's 
Legs - Tuesdays or Thursday's 


After my weight sessions I'm also throwing in 20-30 mins cardio.On my off days I'm throwing in 45 mins cardio with 1-2 rest days per week!


In regards to new supplements, iv just started taking a very strong anti oxidant called Gojo berries! You can get the tabs from simply supplements really cheap and their making me feel more alive and switched on already! 


I'm taking them in the morning and post workout - ill review fully later! 


Another new supplement that I have recently sampled is JBC-Nutrition.co.uk's "Pepto Fusion". I was seeking a replacement to USN IGF-1 for quite some time and since recieving a sample from JCB this week and trying it out I think iv finally found my new protein.


Its a low carb protein ideal for a meal replacement at mid morning or afternoon. 


The vanilla tastes great and very similar to IGF-1, mixes well and kept away the hunger pangs for quite a while - heres the link if you're interested http://www.jbc-nutrition.co.uk/jbc-pepto-fusion-1519-p.asp

 Hope you like the new look of the blog! 


 Post again soon Joel 

At long last...

Finally! I'v finally got around to going through my blog and editing pics etc! 


Happy to take comments and feedback, not major changes but im a lot happier with it now 


Hope you're all well, ill be updating with new workouts and m latest diet soon!


All the best
Joel x 

Hi Guys, heres a quick post and a bit of a tip on my current training style


Following a month long Bulk, im now starting a pre-winter cut, Still manic at work so sorry for not updating more regularly.


I have put aside some time to start re-writing my blog so ill crack on with that this weekend, Im also really keen on writing articles for a fitness websites blog or supplement companies/becoming a rep for a brand, if any are of interest then it would be great to hear from you at joel.spence1@googlemail.com


So my current progress. 


around the 91KG mark now, moving between 201lbs and 205lbs - literally in the best shape of my life to day, still some way to go though! 


Current Training: Training quick and smart not long and hard for calorie burning definition 


Recently iv been so busy Iv had to really speed things up at the gym, I vary my routine every time I go but I always make sure im dripping with sweat after it.


for instance for my chest/abs/tri's ill do the below:


Heavy - Bench press - 60kg warm up, 100kgx8, 130kgx4 150kgx1-2 60kg x 8 
Reps -  Abs Stomach crunch's 1 set of 18-20, russian twists, 1 set of 30
Reps - Cable Fly's 3 sets of 20 (Super set with Dips below)
Reps/stretch - Dips, chest version, focus on chest and front delts, 3 sets of 9
Reps - Abs - bicycle kick, 10 seconds each side, 3 reps
Heavy - Rope pull down for triceps 1x20 reps light weight, 2x9reps heavy
Rest for 5 mins. 
Sprints - 8x20second bursts with 10seconds rest 

• by mixing different muscle groups your making your body work hard
• by mixing heavy and reps your spurring growth but also burning a lot of calories
• you can also add different exercises in to focus on area's where you want more definition. 

Nutrition:

• Pre and post workout nutrition is essential here - even intra-workout nutrition
• I ensure that I have a protein shake with water an hour before I train 
• I also ensure i have some slow burning carbs with the shake 
• I take 3 1000mg My-Protein BCAA's pre-workout and 3 1000mg My-Protein BCAA's before the sprints
• Post workout im currently using USN Muscle Fuel Anabolic which has sugar, carbs, protein and everything you need to get into that anabolic post workout state and ensure you dont lose muscle from the sprints - this is all about recovery for your next session aswell - you can pick up this supplement for a good price at http://affordablesupplements.co.uk 

All the best
Joel

Update

Down to 13st 10, heres a latest pic!

Have incorporated a lot of work on my TVA. Planks, bicycle's, leg raises etc - this has really helped to pull in and flatted my stomach and start to bring through my abs. x 

Ross Edgley - Diary of a fitness model

Hi Guys

I wanted to share this with you, I saw this guy on a programme on BBC3 AGES ago called "Last man standing"

basically loads of tough guys/athletes traveled around the world and did a load of challenges within different tribes (proper hard men/women!) was a great show.

anyway, Ross has the body shape that im aiming for (and am nearly at with a few more months of cutting and cardio!) but the thing I like most about the guy is that he's down to earth and not big headed!

gives really honest advice and is a really friendly bloke! A lot of the time when someone has a decent body and they train a lot it really goes to their head... which I hate!

These video's are really worth a watch, it shows what a lot of the models in fashion magazines/marketing material have to go through to achieve that body... plus a lot of them then go on to be photoshopped!

He is sponsored by My Protein (whom I recommend, I ordered some protein from them on Sunday next day delivery and it came on Monday plus it top quality and price!)

SO! here are the links

Will post an update soon

Joz

Update + a GREAT LINK!!

Hi Guys!

Just a very quick update.... and I wanted to share a BRILLIANT link with you....

Firstly: im doing well shedding the Xmas bulge! dropped 2"off of my stomach and 2" off of my waist! iv also dropped about 8lbs in fat while adding muscle!

Secondly: I got a new vest, I like it, I might start sleeping with it at night... Thats how much I like it!

Thirdly!: As of Monday im going to be switching back onto low carbs! with VERY low sugar! Ill post up the daily logs next weekend or in the week! im going to try and keep up the diet for about 3 weeks and maybe settle into it long term! Im really hoping this will get rid of that last belly fat and bring out the abs!

Fourthly..: That LINK!: http://jordansfitnessleeds.blogspot.com/ Basically I added a guy on Facebook who has a Gym in leeds, he's very experienced and I noticed he also writes a blog! So far iv started using his leg workout as my leg workout with GREAT results! im also doing one of his Triathlon training workouts per week to really get the calories shifting! Check it out, great for tips on workouts and diet :)

Hope you're all well

Joz x

January! Cutting Diet! New Training

Hello!

Its been a while and sorry for not updating so much, been very busy with work and other things so I'll try to be better!

So after pigging out over christmas I was feeling RUBBISH! so iv decided to really hammer it for the next few months, not on any sort of diet just changing my diet for the better, eating clean and working out LOADS.

My daily diet is gonna look something like this.... With one cheat night a week and 2 nights out a month (probs only 1 where I drink!)

Diet:

Breakfast: Seeded bagel + Protein Shake, 30g carbs 45g protein + fibre

Mid Morning: Tunaaaa! (iv really started to like this! specially with some chilli in it to boost metabolism! 30g protein

Lunch: Chickennnn or Spicy Beef with Wholegrain Rice! 40g protein 50g good carbs

Mid Afternoon: Protein shake + almonds! 40g protein + fibre

Evening meal: Pork or another fatty meat, jacket potato or wholegrain rice/pasta 40-50g protein 70-80g carbs

Pre-Bed : Shake or Quark mixed with sweetner and protein powder!

So were talking Carbs sub 200g per day and protein around 200! all with generally low fat!

Im also drinking about 4L or water each day

Supplement wise, im current taking Lipo 6 as a fat burner, along with lots of Omega caps per day, about 6000mg! this really helps with your skin and getting rid of tough fat! Multi Vitamins plus 2-3000mg Vit C per day for your day to day well being and support help out too!

Training wise iv really changed it up, cut down the weights and upped the Cardio!

Training:

Sunday: Back + Biceps + 15m cardio

Monday: 30 mins HIIT, (10m warm up jogging, 1 Min Run 1 min walk for the remainder with a 5 min cool down)

Tuesday: 60 Mins slow high resistance cardio

Weds: Legs and Shoulders

Thurs: 5k run + 30 mins cross trainer

Fri: Rest

Sat: Chest, Triceps.

Im throwing abs in between all sets with one proper ab workout through out the week aswell! Keeps metabilism up plus I met a guy who was RIPPED who told me he did this, no rest just keep going and train like an animal haha! So im gonna take his advice and see how it goes!

My goals for this year are to get down to a 34 waist and 34 stomach with abs visable, the rest muscle wise Im pretty much there I just need to get down to about 10% body fat! at the moment im 37 Waist and 38 stomach so quite a way to go! Ill try and keep this more updated and also share more links that I use - lots of useful information out there so ill do my best to share!

heres a pic of where im at now! A lot better then the beginning of 2010 so fingers crossed ill be an improvement on last year for the summer!

Any questions just ask

Joz x

PS I also found an oldddd pic of when I was BIG, Thought Id share to show the difference and show you that it CAN be done! Just need to stay motivated and work hard! x

Changing you body is just science...

One of the things that really frustrates me about people trying to lose weights is when they rush in, starve themselves and and up binging!

Its not the way forwards, basically changing your body, whether its increasing lean muscle of reducing bodyfat - is all science!

Bodyfat is stored energy, it contains a lot of water and around 3500 calories per lb. Your body uses a certain amount of energy to function each day, if you are quite active and work out a lot, or you have quite a lot of muscle - then your body will use more than some others per day.

the general rule is to reduce your calorie intake by 500 per day and you'll lose 1 lb per week! this is all well and good, however I try to mix it up a little!

Reduce calories by around 300 per day, train 5 times per week, a mixture of cardio and weights(/circuits if female and going for a lean look) and gear your diet towards food which stop your body from retaining as much "energy" (fat and glycogen) and water.

by doing this your gearing your body into a steady path of fat loss which will continue, instead of starving, not having the energy to train then binging when your so hungry you NEED food!

Another thing to think about is muscle mass, if your male and wanting to build muscle, you'll need 2g of protein per KG of body weight, so say your 90kg? make sure you get around 180g of protein per day to ensure your body can grow!

So a list of my top tips as mentioned above?

• Reduce calorie intake by 300 per day
• Workout 5 times per week, a mixture of cardio and weights/circuits
• reduce bad white carbs, replace some with more proteiny/good fatty foods and more complex carbs (oats, wholemeal rice/pasta, sweet potato)
• 6g of omegas per day (2x 1000mg capsules with each main meal is fine
• snack throughout the day on complex carbs or protein such as almonds and other nuts
• 2 litres of water per day
• 2g of protein per kg of bodyweight should you be aiming to build muscle/not wanting to lose it!

That's a brief overview of what I do to lose fat, if you make 1 or 2 of the changes above you should notice a positive difference!

Basic Keto Fat Loss Diet

Hey Guys,

below is a really quick post of a basic fat loss diet given to me by a friend PSCarb, its based on ketosis, which is the process of persuading your body to use fat and protein as its main fuel instead of Carbs! its very low in sugar and you will drop a low of water and glycogen first! but after a few weeks of this you'll be shedding lb's :)

Meal 1:
8 whole eggs

Meal 2:
Two scoops of Protein with 1 serving of natural peanut butter with water.

Meal 3:
8 oz. of lean meat with large bowl of green salad with 1 Tbsp flax/Olive oil and vinegar

Meal 4:
Two scoops of Protein with 1 serving of natural peanut butter with water.

Meal 5:
8 oz. lean meat with 1 serving of cashews/peanuts

Meal 6:
8 oz. lean meat with 1 serving of cashews/peanuts.

pick one day a week normally a sat for one Hour eat 300 g of carbs then back on the diet. (this is called a re-feed)

do 3 sessions per week of cardio in the morning before breakfast of 40min walking is best as any thing over 65% of max and you will burn carbs instead of fat.