My new issue

Alrighty

I've unfortunately been hit with a problem that could really harm my progress, in terms of building muscle and losing weight, etc.

Now the problem is that now i've started university to do a bachelor of Civil Engineering (in case you were interested haha). This really has put strain on the amount of time I have to spend on other activities i.e. gym.

Now fortunately enough the latter part of the week isn't as busy so I have time to hit weights etc. but I should add that I'm going to have a problem with accessing a gym. The University has a gym and the rates are $25.05 a fortnight.

What should I do?! Stay at my current gym or join this other one which is more convenient

Groundbreaking secret revealed on training abdominals

Okay I discovered a tip which has helped people gain great abs.

I'm not sure if it's even a secret but here it goes ladies and gentlemen.

The tip is to train abdominals on an empty stomach, which could mean train abs first thing in the morning or before bed. I'm sure many people already incorperate this but I'm here to help the average joe like myself.

Now the reason why is that with an empty stomach, apparentely the contraction of the abdominals is greater than training with food in your stomach. Thus allowing you to train abs to the best of your ability or some shit like that haha.

Anyways I got this tip from this natural bodybuilder name Ulisses Jr. The mans a freak and so is his physique. Just look at the picture!!!

http://www.youtube.com/watch?v=HwbZnRPUmvw

                                                  Check the video out, it can really help :).








I applied this today...

Crunches (2 sets of 30 reps...warm up only)

Straight leg raises on Roman chair (3 sets to failure)

Ball twists on incline bench (2 sets to failure)

Leg lifts on incline bench (1 set to failure)

Short and sweet.

Thursday update

Continued with creatine loading...

For gym, I trained legs.
My workout was this:

Squat (4 sets, 8-10 reps)

Angled leg press (4 sets, 8-10 reps)

Hamstring curl machine (3 sets of 10 reps)

Horizontal calve push (2 sets to failure)

Donkey calve raise (2 sets of 10 reps)

Pretty basic workout but works legs nonetheless.

What happened on Wednesday

Okay sorry for being lazy with posting but I've been pretty busy with dealing with Uni stuff and other commitments but here we go...

This was day three of the creatine loading phase and I did the same thing I've done the past couple days.

When I went to the gym I did abdominals.

Roman chair leg lifts (3 sets of 15 to 20 reps)

Lying leg lifts (3 sets to failure on each set)

Swiss ball crunches supersetted with 90/90 crunches (3 sets to failure on each exercise)

Woodchoppers (3 sets each side, 15-20 reps)

Cable side crunch with small twist ( 2 sets each side 15 reps)

Deep crunches (2 sets 20 reps)

Medicine ball twists on incline bench (1 set to failure, full range of motion)

Had basketball this night and I used it for cardio.

Thursday's update coming. :)

Yesterday's update

Not too much to say really.

I went for a run yesterday and I couldn't believe how long I can run for! I was feeling really happy after.

I did my second day of creatine loading. I ran out of apple juice and so I used apricot nectar which works too.

I'll write more tonight to show today's update and stuff.

Bye.

CHEST WORKOUT

Allo audience.

Went to the gym today to train chest which I guess is what many people do on Monday. I also did some tricep work at the end.

My workout was this:

Incline dumbbell bench press (4 sets 8-10 reps. For last set I supersetted my working weight with a lighter pair of dumbbells for that burn)



Flat barbell bench press (3 sets of 8 reps)

Flat dumbbell fly's (3 sets of 8-12 reps)

Dumbbell pullovers (3 sets of 8-12 reps)

Underhand cable pull downs with a bar, supersetted with single arm cable pull downs (2 sets to failure)
I haven't seen any benchmarks just yet but apparentely its the third day of creatine loading, where i'll experience a significant difference.


I'll let yous know...

Post workout meal:

Had a protein shake, creatine with apple juice and some pasta bake for that little extra.





BYE FOR NOW

Breakfast

Had cereal for breakfast with semi skim milk.

Nothing special...

There's complex carbs in this and there's no added sugar, which is good.

Creatine

Okay I've taken my first serving of creatine. I took it before breakfast with apple juice.

I'll take another serving in the afternoon and two more servings before and after I workout tonight.

Dinner...

Alright I said i'd post dinner and this is it...

Vegetables (beans, cauliflower, carrots) ya know, the good shit
Three sizzle steak pieces (for protein and i trimmed the fat)
Basmati rice (healthier version of white rice)

Ummm tomorrow I start doing my creatine loading phase and i'll keep up to date with it and everything else.

Byeee xx :)

Today's Update

Ummm didn't really eat much today because I woke late after a night out.

Here's what I ate:
-spinach gozleme
-can of smoked tuna
-heaps of water
-glass of tropical juice
-one naval orange

That's it.

Now i went to the gym today and did cardio. For cardio I did one hour on treadmill with the speed at 6.3km/h and an incline of 75%.

According to the machine I burnt 480 calories which im proud of haha.

I've yet to have dinner and I'll share that information too.

Bye for now.

Bicep workout

Did my biceps today by myself this time because my mate was at work or something anyways here's what I did today at the gym:

Note* two sets of each exercise. Within the set, you go heavy for whatever amount of reps you can do immediately supersetted with a lightweight for around 15-20 reps.

1. Standing barbell curls
2. Close grip EZ bar curls (preacher style)
3. Standing alternate cable curls
4. Dumbbell hammer curls
5. Dead hang dumbbell curls
6. Surfed the rack with dumbbells with an assortment of curling styles (did this once)

After I immediately consumed a Musashi P30 drink

And that's it :)

My lunch today

Had this Asian salad. Very low calorie but there's a lot to eat haha. Just trying to make up for yesterday.

Creatine update

Next week I'm starting the creatine loading phase. Now this involves me taking 20 grams of creatine a day for 5 days for the first week. Then three weeks after cut down to 10 grams a day.

For the loading phase I intend to take 5 grams in between breakfast and lunch. Another 5 grams between lunch and dinner. Then a serving before and after I workout.

I'll write down about any new benchmarks, muscle gains and stuff like that. After a month of using creatine, I shall review a product :).

Cya

This can't be good....

Okay I was really sidetracked today.

I hadn't intended to hit the gym today because I wanted to rest my body from all the hard work I did before.

Now the reason I was sidetracked was because of my nutrition. My main meals were good but it was the snack eating...my weakness. I ate chocolate, potato chips and fruit juice. I also ate fruit and water but it still doesn't compensate for the shit I put in my body. I shall do better from now on.

Wish me luck ladies and gents

AB workout I did

Here's what I did today at the gym:

Leg lifts on decline bench (4 sets or 12-15)

Hanging knee raises on Roman chair (knees to chest)/Lying leg lifts (3 supersets, to failure on each exercise)

Ball crunches/90-90 crunches (3 supersets, to failure as well)

Weighted cable crunches (2 sets of 10-12 reps)

Woodchoppers (2 sets of 15, each side for obliques)

Incline crunches with medicine ball twists at top of movement where one rep= crunch and then a ball twist to the right and left, then come down (1 set, 20 REPS)

Really enjoyed this workout, pretty much targeted everything which is what we want ayeee.

CYA :)

SHOULDER WORKOUT

Today I did shoulders with a mate.

The workout was this:

Dumbbell shoulder press rack- tours: (example, 20kg-4 reps, 15kg-6 reps, 12.5kg-8 reps, 10kg-10 reps and 7.5kg- 12 reps) 3 sets of that crazy shit




This next exercise is a tri-superset (3 exercise superset)

Close-grip frontal press/Close grip bench press/Elevated body press (3 sets, all on smith machine)
This was a four way super set!!!!



Mid-row alternating press/duel press/front plate raises/anti-gravity presses (3 sets)

Intense fucking workout man, works to increase mass and strength endurance...give it a go :). This workout has really helped me gain some serious shoulder mass and shape.

QUOTE

"The difference between the winners and the spectators; is that the winners have a belief, that overrides the crowds disbelief every single time" -Greg Plitt

LOVE IT!

LEG WORKOUT!!!

Did legs today and i'll tell ya i really pushed myself on this workout.

My workout was this:

Barbell squats (4 sets increasing the weight each set and going for 8-12 reps)

Leg press (4 sets, 12 reps each set)

Leg extension (2 sets, to failure)

Deadlifts (4 sets, 5-8 reps)

Leg curl (3 sets, 10 reps)

Donkey calve raise supersetted with single leg standing calve raises (4 sets, to failure)

Benchmarks (don't judge hahaha):

75 kilo squat

80 kilo deadlift

160 kilo leg press


I really enjoy this workout I tailored for myself, as it works every muscle group in the legs and it really makes me push myself to that next step.

Another interesting thing was that i was the only one in the gym training legs, where everyone was training their upper body...made me feel good for some reason.



DONT NEGLECT YOUR LEGS. THEY ARE THE LARGEST MUSCLE GROUP IN THE BODY, KEEP IT THAT WAY.

Breakfast

Quick one

For breakfast I had chicken pasta salad my mum made. I didn't have enough time to cook something so I had the salad.

There's plenty of protein and decent carbs so I didn't mind at all.

Warrior Dash time

Quick one before I go sleep.

I checked the Warrior Dash website and they gave the times for those who competed. I got 42 mins and 54 seconds which makes me 49th overall in my age group of 15-19 year olds.

I was pretty stoked about and I'm definitely going to compete again to beat my time.

I'm also intending on doing the Tough Mudder too which is going to be much tougher than the dash.

Night

Cheat meals

Okay Sunday is my official cheat meal day where I'll only have ONE unhealthy meal. For this I had KFC for lunch. Now the reason I chose this is because it's chicken man! I love chicken, it's my favourite meat, and you simply cannot go wrong with amount of protein you get with KFC chicken. The only downside was the amount of fat.

I advise allow yourself one cheat meal a week, so you're body won't adapt to healthy foods (get use to it) and help our body realise what's bad. Make sure the cheat meal is loaded with protein and you should be sweet.

Warrior Dash

Woo soo much fun man fuuuuuarrrk. Crawling mud, jumping over fire, barbed wire and climbing shit, all made it a really great event.

Recommend it to anyone, regardless of fitness level. I haven't got my official time but I'll find out later.

Breakky (breakfast)

Well today i've got the Warrior Dash on today soo i decided to have my egg whites with white bread for some extra carbohydrates.

To be honest, i pretty much little knowledge with this whole carb loading thing. But yesterday i ate some chicken pasta salad, rice and stuff like that.

Wish me luck :)

Oh and i'll do my best to get pictures up

CREATINE!!!

Alrighty bought this new creatine and the container is fucking massive. For $27 I got 750g of creatine and when I look inside it, it looked like its easily mixable.

Well I'm set for a week of heavy lifting

2 for $4 bargain!

Brunch

I woke up late and so for my first meal I had brunch. Now the food I ate, I was really skeptical about it because it was loaded with fat and I wasn't sure what type of fat. But then again, it is my first meal of the day and I was going to do cardio later, it was okay to eat. I just gotta watch what I eat for the rest of the day.

CHEST WORKOUT

As you can tell from the title, I did chest today. Now for today's workout, my mate and I wanted to dedicate all current chest workouts to the upper region of the chest. This has always been a weakness in my physique so we're working on it.

The workout was:

Incline dumbbell chest press (2 super drop sets and 1 straight set)

Guillotine bench press with barbell (3 straight sets, with 60kg)

High cable chest flys (2 sets)

Pretty straight forward workout actually.

A super drop set is simply you start with heavy weight with low reps and you start to lower the weights. But as you lower weights, you increase the repetitions giving you this burning sensation during the last reps. I started with 35kg dumbbells for 4 reps, then 30kg for 6, then 25kg for 8, then 15kg for 10 and lastly 10kg for 12 reps. It really kept my heart elevated.

Couple flexing pictures during the workout :P

Pre-workout of choice

Since I don't have much money to purchase 'official' pre-workout supplements, I choose to use the sugar free Rockstar energy drink. This pretty much has exactly what I need which is caffeine to give me that little extra drive in the gym but without the unnecessary sugar. Definitely recommend it to anyone.

Lunch

I had a pretty small lunch today which is this chicken pasta which my mum bought from woollies but yeah it was really nice and it was about 330 calories. There was some protein in it too which is always good aye slut.

Cardio

Alrighty haha ummm yeah I did some cardio which is running around kariong. I'm not 100% sure how many kilometres there was but I ran for a solid 35mins which burnt over 400 calories which I was stoked about. Tbh I felt like shit throughout the entire run but I gained a certain level of satisfaction when I finished. I'm definitely going to be running more often to increase my overall fitness and use it as a fat burner pretty much :).


Catchya cuntz <3

Today's breakfast

Alrighty for my breakfast was broken down into 3 parts: egg whites, teaspoon of peanut butter and a banana.

Egg whites: I talked about it before and I eat it as a protein source.

Peanut butter: may seem odd but peanut butter is loaded with good fats which are good for the body.

Banana: healthier source for carbohydrates.

QUOTE

"That's not normal because we don't want to be normal. Normality is what weak people call living. I call it death." - Greg Plitt

Abdominal workout I did today.

I went with my mate at his gym Planet Fitness to train the rectus abdominus.

The workout was this:

1. Straight leg lifts supersetted with bent knee leg lifts

2. Ball crunches supersetted with 90/90 crunches

3. Medicine ball crunches supersetted with medicine ball side twists

4. Woodchoppers 15 reps each side

All exercises were 2 sets each and were done to failure.

I don't like doing weight abdominal exercises as I do not want a blocky midsection. I want abs to be flat and chiseled, where they don't stick out of my shirt.

Anyways cya for now

LUNCH

Quick post this one, for lunch I had a salad wrap which the university of newcastle were selling in their cafe. It was pretty good, lacked flavour but and I wished it had chicken in it but if well, it's a healthy meal nonetheless :).

It contained carrot, alfalfa sprouts, cucumber and lettuce.

Today's breakfast

Hey peeps,

For breakfast I am having the breakfast of champions: Egg Whites!!

This high protein meal should help me grow some world class muscle aye.


Virtually no fat, no carbs...just pure protein man. Get on that shit!

New gear

Hahaha quick one. Got a pair a new shoes which I'm really stoked about. I'm they're New Balance but I'm not entirely sure about the technical name for the shoes but I'll found out for yous. Anyways they're really lightweight and actually look really nice. And they're comfortable too.

Lunch today

For lunch I had a chicken avocado salad and holy fuck it was nice. Plenty of protein from the chicken, vitamins and minerals from the vegetables, and plenty of good fats from avocado...can't complain aye.


Eat clean everyone :)

Most interesting thing

Okay I went to university to gain my student card which involved getting my picture taken etc etc. Now when I picked up my card I compared the photos from my student card and my current drivers license I got I think around July/august ish. I was simply shocked by the spectacle, I will let the photo speak for itself haha. (in case you dont notice lol, I look thinner in the bottom picture)

UPDATE: The workout I did today

Today i just trained back at my gym.

My workout was:

1. Wide grip pull ups (in my opinion best for building a wide back)
2. Underhand chin ups
3. Underhand bent over barbell rows (made my arms look solid in the mirror :P)
4. One arm cable rows
5. Row machine (dont know the technical name for it)
6. Cable pullovers

When i got home i drank 200mL of skim milk and a can of tuna for a post-workout meal. (FUCK PROTEIN SHAKES, SUPPLEMENTS AND ROIDS) ...i will admit i do want a protein shake because it can be difficult to gain the desired amount of protein daily, as soon as i get the money i'm going to invest in protein powder which would hopefully last me a fair while.

I then logged all my physical activity and consumed foods into my "My Fitness Pal" log leaving me with 216 calories left to consume but i will choose not to eat anything :).

Anyways thats my update for today catchya cuntz
xx

My idols

Everyone has an idol, for me it's the one and only Greg Plitt man fuuuuark. This guy is so motivational with how he talks and his intensity in the gym.

Another one is Rob Riches, so informative and a good all round role model. Crazy aesthetic too hahaha.

Handy little tool

Hey peeps

I wanted to share what i use to keep track of my calorie intake, exercise, macronutrients etc etc. I use this app called "My Fitness Pal". I greatly recommend this to anyone who had an iPhone or iPod touch and is looking to track their meals and stuff.

ATM my allowable amount of calories is 1800 and this amount increases if and when I do exercise so yeah. This amount of daily calories apparently should allow me to lose 1.5lbs a week, which goes alright.

Catchya

My official "before" pictures

Took these on 4/2/2012 and they're both non-flexed. I thought might as well do this without shame so I can show peeps I can make a difference :).

Workout I did

Hey just an update.

I did an arm workout with a friend and this workout was designed by Greg Plitt which he had entitled "Arm War". This workout was unique as it featured, as I would describe as a push-pull superset feature. An example would be standing barbell bicep curl to skullcrushers which means it worked the entire fucking arm man haha.

I'll probably wont post what the workout was because its property of Greg and people have to pay for his site but yeah.

Got a massive pump too :)

Picture of me at the gym

Yeah this is me at my gym (Anytime Fitness) and you can see or hopefully see, I have built size over the two years I've been lifting. Only problem is the body fat, it's pretty much the only thing thats hiding the muscle separation in my upper body (chest, back and abs obviously).

INTROS

Hey peeps,

I would like to formally introduce myself. My name is Jansz and I'm currently 18 years old. The sole reason to this whole blog shit is to simply share my journey from fat to ripped. Now to be honest or to act as a disclaimer, I've started dieting and training earlier but i thought i might as well continue with this since i dont have abs showing yet soo why the fuck not :).


I will upload a picture shortly after posting this of myself showing where i'm currently at, in terms of progress :)