Weekly Update 28/04/2014 – Tweaking the system

Posted: 28 April 2014 in Weekly Update
Tags: , , , , , , ,

General Summary:

As previously mentioned I am trying to make my blog as reader friendly as possible so in an attempt to do so my weekly updates will be much shorter and sweet starting from now with all other general posts coming throughout the week under other categories. I will also look to include more progress photos and videos.

With regards to last week, it was time to get back to the grind I decided to step it up a notch and start trying to tighten up my condition.

I was slightly unorganized last week in terms of my schedule which doesn’t suit me as I tend to get slightly nervy and stressed when I find that my plan is not laid out ahead of time. Nonetheless, I had a general sense of what I wanted to achieve last week and I put it into motion.

Below is the usual weekly overview of my weight and workouts, this image will be changed next week and I will expand on why in a later post when I breakdown my current diet.



Weekly Update

Weekly Update

Diet, Nutrition and supplementation:

Main change in my diet was the slight decrease of fats and slight increase of carbs. Throughout the week I aimed for my diet macros (P: 215g , F: 60g, C: 235g) with only one day where my macros were slightly tweaked as I ate out where I didn’t track my meal.

With regards to supplementation – oh my did I miss my coffee the week before! So glad to have started drinking coffee again, not only because of its benefits in regards to energy and focus but also for the taste! I’ve also included again my other performance supplements into the stack.

Health supplements – MultiVitamins, Fish Oil, Vitamin D

Performance supplements – BCAAs, Creatine, Beta-alanine, Citruline Malate, Caffeine

Whey Isolate also forms part of my stack however I see this as more of a diet related supplement.


My training programme changed as I came off my deload week and also decided it was time to step up a notch. In attempt to keep my strength throughout this cutting I have decided to start again the Jim Wendler 5/3/1 programme with a bodybuilding training style twist to it. I will break it down in a post how I have adapted this into my needs. With regards to my workouts I had 5 workouts in the week with 2 cardio sessions (1 HIIT with Kettlebell work, 1 LISS on treadmill).

Week ahead:

Lucky me I’ve got both Thursday and Friday off so I will be having myself a long weekend and hopefully this will allow me to get some personal bests in the gym but we will see.

Anyway my plans for this week is to have a more structured plan of attack to my workouts and give you a general update on my current diet approach.

I have also recently purchased a Polar watch to be able to track my calories burnt and heart rate during the workout – more on this to come soon.

Weekly Motivation:

Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dodson


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