How Joza Trains...

2012 training begins!

2012-01-14T04:11:00.001-08:00

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 soonJoel

At long last...

2012-01-13T15:23:00.000-08:00

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

2011-11-10T01:55:00.000-08:00

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

2011-09-14T06:29:00.000-07:00

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

2011-02-23T02:14:00.000-08:00

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!!

2011-02-05T10:54:00.000-08:00

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

2011-01-16T10:37:00.003-08:00

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...

2010-08-11T02:05:00.001-07:00

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

2010-08-05T03:06:00.001-07:00

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.

Vote for Meeeeeeee :)

2010-07-07T13:04:00.000-07:00

So people!!

Iv been really busy recently so sorry for not posting much!! I promise ill do better!!

Im currently working on improving a diet plan for my sponsor www.bodyexchange.co.uk and am on with a lot at work so not much free time!

another BIGGG Thang is that Iv entered myself into the "Inspire Us" section in the Maximuscle Body of 2010 competition!

If LOVE you all to vote for me!!

if you could go to www.bodyof2010.com

Look for Joel Spence on the leaderboard or at the bottom right

Click on 5 stars then click vote.

Every vote counts!!! I will repay you in free weightloss and mass gain advice haha!!!

Thanks!

Joz

p.s. - heres the latest pic!! haha! Iv been doing a lot of muscle work!! Going to hammer the low carbs for a few weeks soon so ill lose some muscle possibly however ill also drop a few more body fat %!

V Quick Update

2010-05-27T04:49:00.000-07:00

Hey Guys!!

Sorry I havent been updating at much recently! Life has been work + gym so not much free time!!

Heres a quick update pic from April's Regime - I think I need to lose around 6-8 more lb's of body fat then ill be nearly where I wanna be :)

again any help you need just drop me a line!!

New Regime for April!

2010-04-12T06:25:00.000-07:00

Hi Guys

I'v had a couple of weeks off the Diet (we all need to do it, plus it spikes your metabolism so good to reset the body every now and then!)

Im back up to 14st 10 now but with the below regime im looking to drop down to about 14st or atleast drop about 10lbs of fat!

Once again thanks to www.bodyexchange.co.uk - these guys have been great supporting me with supplements and I really think that their new protein is going to do really well in the market - its really affordable plus has loads of fibre and omegas in it! great for fat loss!

So the regime is as below - Any questions just drop me a comment!

Joel

Diet
Breakfast – 3 eggs scrambled, 2 slices Bergan toast (7g protein in each plus fibre)
Mid morning – Handful nuts/almonds
Lunch – Lean grilled/oven baked spicy chicken/ lean homemade meatballs, 50g brown rice/pasta
Mid afternoon – Handful nuts/Almonds
PREWO – Whey protein shake – 30g protein
POWO – All in one Shake - 30g protein 20g carbs
Dinner – Salmon/White fish/Chicken/bolognaise/meatballs – no carbs
Before Bed – Casein Shake.

Supplements
10g Omega 3 per day,
2 x 1000mg CLA (1 breakfast 1 lunch),
ZMA Before bed,
2x tapout basic fat burner (mainly because it has milk thistle in)

Training.
Mon – 30 Mins HIIT, small leg session
Tues – Chest, Triceps, Abs, 30 mins Low intensity cardio
Weds – Rest
Thurs – Shoulders, Bi’s, Back, 30 mins Low intensity Cardio
Fri – 30 mins HIIT, Abs,
Sat – 30mins Low intensity Cardio, Big Leg session
Sun – 60 mins Low intensity Cardio

New Progress Pic

2010-04-02T12:19:00.001-07:00

Ok so I took a new pic today as my main focus for the past year and a half has been shedding the fat around my core - the hardest part!!

This is the before and after of 1 years progress of training + diet.

The pic is GAY as and rather embarrassing but I know people sometimes need to see that it can be done to inspire them to lose weight - so consider this me accepting humiliation to help you lose weight!!! haha!

Update

2010-03-28T05:50:00.000-07:00

Hi Guys,

Just thought id give you a quick update!

Im currently waiting on a new 12 weeks plan which im really excited about - My sponsor is being really supportive and since writing the blog iv been receiving a lot of attention and a lot of requests for advice - if you ever have a question or need help just drop me a line on joel.spence1@googlemail.com

My sponsor BodyExchange are being fantastic so far, you should really pay their site a visit - www.bodyexchange.co.uk

im quite convinced that their new protein is one of the best available as it has really high fibre and omega 3's - 2 of the nutrients that its very difficult to get into a diet (well maybe not O3 but Fibre is!!)

This week im going to be carrying on with the training but stepping up the Cardio! Alternating HIT with low intensity on the end of my weight days - then a big bank holiday weekend and straight onto the 12 week plan.

When I start that plan im going to start Vlogging and updating this every week so keep checking back

Joz

Current Plan!

2010-03-28T05:42:00.000-07:00

Hi Guys - just thought it was worth posting my current diet and training regime - any critiques really appreciated

Any advice needed just drop me a comment or line

Joel Spence – Low Carb cut 22/03/2010

STATS

14st 9 – 15% Body fat – 37 waist – 44 chest – 38 hips – 34 stomach.

DIET

Breakfast

2x omega 3 1000mg capsules + multivitamin
3x egg ommelette/scrambled + ham/chicken – Bergen toast (google it – awesome, 7g protein per slice!) (loads of carbs and protein to get you building)

Snack
Nuts - Almonds or something - 2 handfulls - protein, carbs, good fats

Lunch
Chicken breast/tuna/salmon +rice or pasta + steamed veg

Snack
almonds or mixed nuts

Pre Workout
Low carb Protein Shake 1 hour before/almonds for a big of an energy kick + Creatine (when im back on it)

Post Workout
Low carb Protein Shake + Creatine (when im back on it)

Dinner
something really wholesome like salmon, chicken, turkey – steamed Veg

Before bed
1tbsb peanut butter (sounds mad but bodybuilders LOVE it,

WORKOUTS

Mon
20 mins HIIT, Chest, Core

Tues
Arms, Shoulders, 20 mins bike, 10 mins rowing

Weds
Rest day

Thurs
Intervals + Back, Legs

Fri
20 mins HIIT, Chest, Shoulders – anyone thing else that I feel needs working.

Sat
Full body interval workout + Core

Sun
50 mins Low intensity Cardio

ROUGH WORKOUT DETAILS

Arms

Fly curls
Bicep Curls - 3 sets of 5 to start with, then move up to 3 sets of 12
"21's" 3 sets
seated bicep curls - same sets as bicep curls

then for triceps...
Rope Pulldowns (concentrate on rly good form, theyll get big fast!) same sets as above
"Skull Crushers" Same sets as above
"Dips" same sets as above

Legs
Squats - these make you grow faster, release testosterone
Leg Press
calf raises

Core/Abs
mix up alot of ab workouts.

Shoulders
Shoulder press/vertical press
bar raises
shrugs
standing row's

Series of exercises with the fly’s

Chest – mix it up with these too, lift heavy and finish on 2 drop sets
Benchpress
Incline Benchpress
Pressups
Spiderman Pressups
Dumbbell Press
Incline Dumbbell Press

Back
Seated Row
Deadlifts
Lat pull down
Pull Ups/Assisted pull ups

SUPPLEMENTS:
at least 4 omega 3 tablets per day
1 multivitamin per day

Creatine pre and post workout

Protein shake pre and post workout.

7 Years hard work!

2010-03-18T12:59:00.000-07:00

So I was 23 yesterday!! (Yayyy me!)

I found this picture from when I was at my biggest so thought it was worth putting up and showing what 7 years hard work can achieve!

Im going to post a new interval regime iv been doing soon which is amazing for cutting fat so stay tuned!

Joel

Update

2010-03-15T02:42:00.000-07:00

Hi Guys,

So the blogs been getting a lot of attention recently and up to 250 hits - its great to be hearing from people,

I set up a new email address for any questions - if you have any just drop them to howjozatrains@googlemail.com

an update on me - the 2 week cut went really well, dropped 11lbs - about 5lbs of that is bodyfat and the rest is water and glycogen. I'm now im doing 4 days zero carbs and 1 cheat day in a cycle - im going to do a full write up on why at some point this week! I also invested in some calipers and im now down to 15% bodyfat!! :)

I've also now been sponsored by a supplement provider! Rawhemp - used to be body exchange but now they've championed one product - and its a pretty mega one! check the website here http://www.rawhemp.co.uk - if you check the nutrients on the product its pretty insane!!! loads of good fats, fibre and protein and really low sugar! perfect for the low carb approach!

Its worth mentioning - The one main rule about how I train is as follows - think of yourself, what do you want to achieve? body? confidence? health? then get it! no excuses - sacrifices will have to be made - but once you achieve your goals - you'll feel like a hero! (the same applies for when you think about skipping a heavy session at the gym or some cardio - just think, its an hour of your life - and once you've done it, you'll feel so much better!)

Hope your all Well!
Joz

Zero Carbs = Amazing Results!

2010-03-08T01:26:00.001-08:00

So a friend has been badgering me for about 3 months now after she met with a personal trainer in Leeds. He recommended a new regime to her which was based on Poliquin, It is basically low carbs but you start it off with a 2 week, zero carb, zero sugar cut! (eughh!!! Im a Carb muncher which is why I put it off so long)

After a month on low carbs and going from 15st 7 down to 15st 2, I decided it was time for another extreme and started it last week...

starting in Tuesday, I have had literally next to no carbs apart from some which are apparently allowed on the plan, no more then about 5-15g per day (down from the 200-250 which I was on before I changed my diet!!)

Starting at 15st 2 on Tuesday, its now Monday morning and im down to 14st 7.5lb!! Thats 8.5lbs gone (in fat - iv been training like mad and had muscle gains)!

So on the diet, you do suffer energy loss and after the first few days you do start to crave - but im looking forward to the 15th day when you can eat as much of ANYTHING as you like.... Hello Ben&Jerrys for Breakfast!!! :)

So the breakdown...

Breakfast - scrambled eggs + ham/bacon or an ommellete.
Snack - Nuts (almonds are great) or packet meat such as ham, smoked salmon ect.
Lunch - Grilled chicken/turkey, peppers, spinach, tomatoes, broccilli.
Snack - Nuts/ham/chicken,
Pre Gym - Handfull of almonds/mixed nuts
Evening - pork/chicken/turkey/salmon/other fish/steak - all meat and then as selection of veg.
before bed - handfull of nuts or peanut butter (not a handfull, on a spoon... :))

Now there is a lot of fat there so be sure to take your omega 3's and 6's, Multivitamin, drink lots of water and get lots of exercise to ensure that you'll be burning off bodyfat!

My workouts last week were as so (but im a training FREAK)

Monday - Rest
Tuesday - 1 hour cardio, 1 hour weights (Chest, Arms, abs)
Wedsnesday - 2 hours weights (shoulders, back, legs, abs)
Thursday - Cardio - HIIT for 20 mins and 20 mins low intensity
Friday - 1 hour slowwwwww Cardio!
Saturday - 2 hours - Heavy weights - chest, abs, biceps.
Sunday - Weights - Back, Shoulders, Abs, triceps, legs.

Now my training plan isnt perfect but at the moment the approach im going for is - train like mad, burn off as much energy as possible, then when the fat is gone I can focus more - however my chest and shoulders and getting exactly where I want them.

Ill keep posted on how the low carbs are going but if you have any questions - just drop me a comment!

Joel

The Summary - Want to Lose Weight?

2010-02-12T03:20:00.000-08:00

I Know that allll the below is... A) TERRIBLY written! :)... B) Very Long... and C) Not mega interesting... SO - I wanted to write more of a bulleted list of major changed I would make now if i wanted to lose weight, gain muscle and become more toned - if I hadn't ever done anything like that before - wasn't eating right, not taking supps, not training... Hope it helps... If you need any help with Losing weight feel free to comment and im happy to advise.

Eat Right! - I tried putting it off for a LONG time - but it turns out diet is the MAIN thing you have to change to lose weight - no matter how much you train, if you eat the right things then you will lose fat a lot faster! Try to reduce carbs and not eat any carbs later at night - also reduce saturated fat and normal fat intake. try to cut your calories by 300-500 per day for healthy weight loss.

Why? Sugar makes you crave Sugar, You have a sugary breakfast... your body gets excited. it uses up the sugar... and then it wants more! so you get hungry! it also increases insulin levels which makes you store more fat! - fix this by having a protein based breakfast!

Train Right! - Start off with Low Intensity Cardio, this is tough endurance cardio, so high resistance onthe cross-trainer, high incline walking on the tredmill - try and do this for 45mins-1hour atleast 4 times per week - you WILL see a hugeeeee difference!!

Progression - If you fancy a change, once you have started exercising, then try HIIT Cardio, warm up with a 5 min walk... then Run/Sprint for 1 min on the tredmill for 1 min and then walk/jog for 2 mins to recover, try to really push yourself, im now doing this for 40mins and it burns off so much fat. I wouldn't do it longer then 40mins though, you might die! ha :D

Hydrate! - Drink 2-3 Litre's of water per day, this is essential to ensure transit of the fat out of your body, plus its sort of a mathamatical equation, Water + the right Supplements + your body having to use fat for energy because your eating below 2200 calories per day and not many carbs = Body Fat BYEBYE!!

Supplement! - Omega 3 is amazing for fat loss - 2 1000mg soft gels when you wake, 2 at mid day!, Multivitamin keeps your body strong and immune to illness, Protein shakes (low carb ones) are great to keep your bodys metabolism up, give it the protein it needs and in doing this help you get toned while losing fat

Eat Little and Often! - Instead of eating a big breakfast, big lunch, big dinner, and snacking... Have a big breakfast to keep you full for ages... and then snack mid morning on nuts or a protein shake, have a medium sized lunch, again snack in the afternoonm nuts or protein and then after training/at dinner another medium protein meal...

Why? - this keeps your metabolism up, so your body is always using the food you eat for energy, instead of eating too much, storing loads as fat and then getting more for energy... your body uses the food for energy, then you snack again and it uses that for more energy... ect... so you dont have that overlap and you dont gain as much body fat as you would if you were overeating at the big meals!

Finally - Motivation - Take Pictures of yourself, before you start dieting and training, measure and weight yourself once a week. this was you can see progress and it makes you feel great and strives you to keep going!

Receiving posative compliments about your body when dieting and training makes people something like 30% more likely to achieve their goals (that was in mens health or something), personally, I think its more. If you surround yourself with positivity and take away the negatives - negative comments, people who criticise, either because they are jealous, synical - or just wankers - then you will achieve SO much more, I did it, and im more positive then ever now!

As mentioned - if you would like any help what so ever with your weightloss - drop me a comment and im happy to advise.

This blog isnt meant to be science or fact - im not qualified or anything like that, all the infomation is what iv learned from my peers, magazines (mens health mainly!) online forumes such as UKMuscle and Bodybuilding.com and just from looking things up from my journey from being 17 and 22st, to being 22 and 15st 2 and a LOT happier!

Thanks for reading!

Refinements and Where im at now...

2010-02-12T02:59:00.001-08:00

So looking at everything...

My Diet was good for now and working.

Training was good - I mix it up now and again to ensure I dont get into the same routine.

Supplements... well...

I was just taking protein which included creatine and vitamins,

right now, im trying to cut again while retaining as much muscle as possible.

my current supplements and reasons are below.

Omega 3 - 1000mg softgels, 3 in the morning, 3 mid day - Great for fat burning, make your body more lean, help with tough fat loss (could go into the science but I wont!) also great for your skin.

Multivitamin - Essential to ensure your body isnt flagging, working out a lot uses vitamins (when you life weights is uses up Zinc and Magnesium and B6 in your body so its essential to get plents of these for a guy)

Glucosamine - Great preventative supp to ensure strong joints when lifting big weights.

ECA - I do 1 month on 2 weeks off, 2 in the morning 1 an hour before training - careful these can stop you sleeping if you have them too late!

Creatine - im not actually on this at the moment, its a basic for building size but you retain water too! so im avoiding till get get rid of the rest of the fat!

Its currently the 12th of Feb and im down t 15st 2lb... and keeping going, I need to lose about another 8% bodyfat which im hopefully going to do through training and diet...

Diet is 80% of training!

2010-02-12T02:44:00.000-08:00

With the increased weight training, My body was looking a lot better and I was feeling a lot happier with it!

I started increasing the protein in my diet - as a man, training a lot and trying to gain muscle - you should be having about 1.7g of protein per kg of body weight per day.

This is hard to achieve with eating alone! protein shakes are the best way forward.

I started using Reflex One Stop, its an all in one shake with everything you need really, 40g protein per shake, vitamins, creatine and even pro biotics.

This really helped keep muscle composition,

I further reduced Carbs in my diet, I was now eating a really high protein breakfast - Scrambled eggs/ommellete with Ham or Bacon whatever, having a mid morning Shake, having low carb lunch - Chicken or Bolognaise. Afternoon shake around an hour before training, gym at 6, weight and cardio, and then low carb dinner - something like Chicken, Turkey, Bolognaise, Salmon, Tuna.

The key to this is to just last the first 3 days, once past that you dont find it so bad, you dont really think about junk food of chocolate - and you really start to see a difference!

This has a HUGE effect on my body - I was dropping the fat fast and by January I was down to 15st 5.

I REALLY started hitting the weights and was doing 3 body parts twice a week at the gym, say Chest, shoulders Biceps on a Monday, Cardio Tues, Back, Legs, Triceps and Cardio on a weds, Rest thurs, Cardio Fri, Full body on Sat and Cardio on Sunday - I suck at resting but ideally you should have 2 full rest days a week!

I was starting to get a lot happier with my body and through constant research started to refine the supplements I was taking...

2009... the Year for Change!

2010-02-12T02:33:00.000-08:00

So then...

21 years old. 17st 10... Work going well - the only negative thing to concentrate on improving was my body.

I RAMPED IT UP! Starting in feb, I started hitting the Leeds Fitness First straight after work with a friend/colleague, I mixed HIIT Cardio with Low intensity - so id start off by hitting the tredmill -20-30 mins at 1 min run 1 min rest... starting this I could only manage this for 10 mins (thats how unhealthy I was!) but in time I got up to the 20-30 mins. I followed this with 15 mins the the sit down bike - this is great to tone up your legs - one of my problem areas! finishing off with 15 mins low intensity on the Cross Trainer.

I hammered this 4-5 times a week. Having someone else there really helps and makes the time go by.

I started taking Grenade fat burners (now banned haha!) they were great... ECA Stack... google it if you dont know what it is. essentially it gives you energy, makes your body work harder, makes you sweat more and ups your metabolism, helps you lose body fat and water through all of this.

I popped 2 mid day and 1 before the gym, this gave me to energy to train and helped me cut a lot!

after hammering away with the cardio for 6 months I was down to 16ST, it was August and id hit a plateu!

I started really training with the weights and from reading mens health, I had a great idea of what did what, which exercises to do to build up the right body parts.

the more muscle on your body - the more energy it needs to function and do cario, so I really incorpirated this.

I trained weights about 4 times a week and still went with 3 cardio sessions per week - soulley HIIT cardio though, getting a good sweat on and making your body really work.

I saw a lot more tone coming through and although I still couldnt get below 16st... I could feel the bodyfat being replaced by muscle...

Relapse #3!!

2010-02-12T02:19:00.000-08:00

So then... At 18st and 20 years old, it was time to start training again!

I started training at Fitness First - with the initial kick i really dropped a lot of weight fast, I cut down on some carbs, stopped eating so much bread and stopped eating so late!

my main workouts were all cardio at this time, either long up hill walks or high intensity cross-trainer. This is your old school "low intensity" workout which keeps the heart working a bit harder for a longer amount of time so using more energy over a long period.

This worked really well and over the year I dropped a st, to be honest i could of dropped more but I kept going out and alcohol is a killer!

I was finding it really hard to drop the weight around my legs, stomach/core and chest. Later realising that these are the last real places for it to go for men - called the male fat retention areas.

at the end of the year I began doing more weights, I think I did this right as I needed to lose some fat before I started getting bigger/heavier again due to muscle - otherwise it would of been really demoralising!

by the end of the year - just through eating a little better and starting with cardio and a few small weight sessions, I was down to 16st 5 .... but then came christmas!!!

I ended up feeling quite good about myself after losing the weight but this led to be being very short sighted and completley neglecting training and diet over Christmas! I was out so much, drinking LOADS and the diet was not good!

By January I was back up to 17st 10! at 21.. this was not good.

I Didnt look fit! haha!!!

So I did a Barack Obama... and made 2009 the year for change!

Recovery #1! and Relapse #2!!

2010-01-26T09:28:00.000-08:00

So at 17st 10lb it was time for a big change!! I moved back home as living in Leeds was so self-destructive!

I started working in a phone shop which was just down the street from a Gym. This is where the obsession began!!

I started to workout every other day, a large amount of it was High Intensity Interval Cardio Training, or HIIT, which ill go on to talk about in more detail later.

4 of these HIIT sessions per week and a couple of light weight sessions toned me up and got me back down to 16st. However I still had a long way to go, i could seem to achieve my goals.

I was at the gym for about a year when I settled down with a girl for a few months - this, like Leeds! was very self destructive!

We were eating out all the time, or eating in, and drinking bottles of Wine at home which was not good!

Spending time with her also lead to a reduction in time at the Gym too! i ended up going all the way up to 18st, the heaviest id been in a LONG time!!

This was at the beginning of 2008. It was time for a big change.

I ended up splitting with the girl and getting a new job in Leeds, after passing my Driving test this was a lot easier and I had more money to play with fat burners and supplements...

The Relapse #1!

2010-01-25T09:23:00.000-08:00

I moved to Leeds very shortly after my 18th Birthday. Moving into a house with a few friends and getting a job in a call centre in the city centre... One of those desk jobs...

The sudden change didnt really effect me too badly, but the fact that I was now living in a house with a bunch of students and going out almost every night did!!

Alcohol is a killer! empty calories, and the calories burn off before fat! so not only are you stopping your fat burning your also gaining weight from all those extra calories/carbs!

I was fine for about 6 months, I decided to skip university after the medical said that it would be difficult for me to complete the training as i have eczema on 2 of my fingers and at the time MRSA was all over the press! even though it cleared up a couple of months later I think it was the right decision!

after a year of living in Leeds, Partying ALL THE TIME, eating rubbish and not working out very much atall... I was back up to 17st 10!!!

I hated the fact that id gone up so much in weight and wasted a LOT of hard work...

Initial Loss

2010-01-25T09:17:00.000-08:00

Seeing that I wasnt willing to go to college, I Started working at Woolworths, to begin on the tills, but after a few months, I was made warehouse manager and started a much more active role, sorting the warehouse every morning, taking in deliveries ect.

Because I was SO big, the weight really started to drop off... going from NO exercise and a stationary job to having a job where im pretty much working out all day was the perfect kick that I needed.

There are so many people that have office jobs nowadays and its such an easy way to put on weight unless you devote extra time to training.

I was 22st when I started the new job and after a couple of weeks id lost a stone! this really spurred me on so I started to refine my diet.

I went from eating processed food, sweets, loads of junk... to eating a fairly decent diet. Trying to stay away from the processed food was hard but reducing the processed carbs had a massive effect!

In the next 6 months of just eating a little healthier and working in the more active job, I dropped a total of 6st! on my 18th birthday I was feeling so much better and started to become a bit more socially aware.

I applied to become a nurse at Leeds University and got accepted. This wasnt the best idea...

The Story Begins...

2010-01-25T09:12:00.000-08:00

So then... It all begins at the age of 16.

Throughout my school years id always been big, hated PE, ate rubbish and well.. surprise... got massive!!

to the extent that I didnt want to go to college because of the fear of bullying and being different to everyone else!

No clothes fit me... essentially I was a social reject!

Below are a few pics from when i was around 20st at that age.

Welcome!

2009-12-10T02:55:00.000-08:00

Hi There,

I hope today finds you well and Thank you for visiting my blog!

Its currently a work in progress - and is going to be getting a lot of attention over the Xmas Break!

Essentially its going to detail my journey from being 17...and 22st...with no confidence!...through to being 22...15st 5... gaining more and more confidence - and at a point in my body transformation where I am ready to share my experiences and help others!

Im looking forward to posting some more over Xmas! keep checking back for more! installment 1 coming soon!

Thanks!

Joz