Posts Tagged ‘Fitness Blog’

General Summary:

Firstly let me wish you all a very Happy Easter, hope you all had a great time with the loved ones and enjoyed yourselves.

I myself had a very positive and relaxed week which I took the opportunity of the few days off work to schedule in a de-load week.

As I had suggested last week, I scheduled in my first de-load week since I’ve started my cutting which consisted of a de-load inside the gym as well as outside it. At times I struggle with de-load weeks as I find a lack of motivation to go to the gym and not push myself to the limits which than impacts my commitments outside the gym i.e. my diet; however last week I found myself on top of it and really motivated to face the de-load.

Given that my week was of a lighter touch than usual I won’t go into the usual details breakdown. As you are able to see below, I technically only had 3 deload workouts in the week on the Monday, Tuesday, and Wednesday. I then decided to take 3 days completely off with hardly any energy expenditure. In terms of my diet, I kept the same macros that I have used for past weeks and completely de-loaded off my performance supplements (including not having any caffeine apart from a green tea here and there).

I have excluded yesterday – Sunday the 20th of April; from last week because I actually started my new training cycle on that day for convenience purpose and will include it in my next weekly update. However for future updates (after next week’s), I will start the week on a Monday and ending on a Sunday for the weekly update purpose.

I also decided to not focus too much on my weigh ins throughout the week as I knew that the reading may have been slightly above average due to lack of energy expenditure. This could have potentially lead to negative thoughts.

Remember it was a de-load week of everything – including all the stress built up!

 

Weekly Update

Weekly Update

Week ahead:

So my week ahead actually started yesterday with the first training session of my new routine. I felt fresh in every aspect and really relinquishing the opportunity to push myself further! I have taken last week to re-assess my progress so far and to re-think my approach.

Having done this I have decided that I want to really push further now and improve my conditioning further and slightly quicker. Therefore I will now start including some HIIT as well as LISS conditioning work into my weeks schedule. I have also decided to slightly change my macros for the foreseeable future and start including re-feeds.

I will breakdown my new diet and training approach on a post later this week.

Also I mentioned in my post about The Importance Setting Motivation Driving Goals; which you can find here: https://lausefitness.wordpress.com/2014/04/10/the-importance-setting-motivation-driving-goals/ ; that I failed to include target dates for my original goal so I decided that last week was the first check point. I will therefore hereby announce that my next checkpoint will be May 31st (in 6 week time). Until then I will stick to my new diet and training approach, unless of course I start seeing regressive progress in which case I will address it asap.

Weekly Motivation:

“Goals are dreams with deadlines.” Diana Scharf Hunt

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General Summary:

On the back of doing some thinking around convenience and suitability for my weekly update I’ve decided that Monday will be a more suited weekly day to post my weekly update, reason being twofold:

  1. I will change my the starting day of my average weekly weigh to the Monday as opposed to the current Sunday therefore noting that Monday is the start of a new week
  2. I have found that posting my weekly summary on a Monday is a great way to start the working week give me that extra bit of motivation to start the week and take steps towards my goal- the caption below pretty much sums up how I feel every Monday!
Motivation Monday

Motivation Monday

 

Following on from my mid-week post: The Importance Setting Motivation Driving Goals; I did have a slight regressive week in terms of progress last week mainly due to my less composed approach to diet. I put this down to mainly accumulating all my negativity of the week prior and letting it all out on a uncontrolled re-feed day on the Saturday of that week. Therefore, as to avoid demotivation, I decided to not weigh myself Sunday as well as Wednesday as my diet the day priors to those weren’t exactly in line with my expectation.

Having said all that, I did start each and every day of the week with on thought which was POSITIVITY – which I found truly helped me putting behind the week prior. Obviously had a slight setback for the week but nonetheless I feel that it has only motivate me to come back stronger!

Weekly Update

Diet, Nutrition and supplementation:

Current Macros

Current Macros

So my macros were meant to have remained unchanged throughout the week, sticking my original numbers. However as I have mentioned above the Saturday prior was not great and I let myself indulge with no control and I also did slightly change my macros on the Wednesday – no real reason behind this, just felt like increasing fats and reducing carbs on the day.

Apart from the Saturday priori (which by the way is not part of that week´s weigh in however it does have an effect on my weigh throughout the week) and the Wednesday I had a decent week as I manage to hit the macros within the 5g range for each.

In terms of my supplementation here is the list:

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.

Training:

Repeated the formula from the previous week with the main highlight for the week being finally joining the 200kg Deadlift club! Managed a modest 3 reps on the 200kg deadlift. Here is the break down of my workout sessions not in order:

1 upper power day –using RPE scales and %s of my predicted rep max

2 half power half hypertrhophy lower body days – 1 focus on hamstrings (deadlift) and another focus on quads (squats)

2 upper body hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 rest days – with some light cardio and stretching to get some energy expenditure as well as some blood circulation to assist on recovery

Week ahead:

So it’s the week of Easter weekend coming up and this has coincided with me taking a step back and re-evaluating where I am and how my progress is coming along. With this in mind I have decided to take a de-load week both inside and outside the gym.

So inside the gym I will be doing a little less intense and heavy workout, working more on form and mobility whilst adding some more volume work to ensure that I am still growing.

My de-load outside the gym consists of de-loading of all performance supplementation I take which I always find a struggle especially with having to de-load from coffee as I love the taste of coffee! Nonetheless I feel that it is really helpful to now and then just allowing yourself a “detox” week. I will still however be sticking to my macro counting diet and although I will be eliminating caffeine from diet I will still get a small kick from drinking green tea.

I will be using this week to re-assess all aspects of my progress including diet and gym approach. I will share my thoughts and plans on a post later in the week.

Hope you all have a motivated start to the week and keep it up throughout the week and remember that the Easter Weekend is upon!

Weekly Motivation Statement:

“Progress has little to do with speed, but much to do with direction.” Unknown

General Summary:

My aim to have this post up on the Saturday didn’t materialize in the end, I can find all sorts of excuses however in the end it was all down to me and my slight lack of motivation for the week. This was one of my two negative outcomes for the week, the other being my binge eating/unscheduled re-feed; which took place on my rest day Saturday.

Yes I can find comfort in the fact that I am dieting to get shredded and lean this year with no exact target end date however this is no real excuse and it will only affect me.

I did find that I had a rather negative week having started each day with a slight negative mind-set. After all we are all human being and prone to mistakes and negativity here and there.

I am sure to see the negativity from my last week have a toll on this week but nonetheless I will keep in mind that one step back might just trigger a stronger leap forward.

Weekly Update

Weekly Update

My average weekly weight actually went up on previous week so I will keep an eye out on that and potentially looking for slight changes to my workouts and energy expenditure in the near future.

 

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Throughout the week I stuck with same macros as the previous weeks with the same 80-20 flexibility approach to my diet. There was no reason I should have been feeling lethargic during the week as I believe that I am still on a low calorie deficit in relation to my energy expenditure however I did feel negativity throughout the week.

Again I had no real issue hitting those macros during the week within a 5g range of each however my low point for the week was the Saturday as aforementioned where I binged ate and didn’t track exact calories but they were at the region of around 3000cals or more on the day where my energy expenditure was next to none.

In terms of supplementation the current supplements I take I deem them to fall into two categories:

Healthy benefits – MultiVitamins, Fish Oil, Vitamin D,

Performance benefits – BCAAs, Creatine, Beta-alanine, Citruline Malate

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

Training:

One minor change to my training this week came in the form of how I am targeting legs. You may recall that previously I have been doing 2 leg sessions a week one specific for power and one for hypertrophy. I decided to change this around and do both power and hypertrophy on the same day however dividing in to a more focused hamstring session and one to quads.

So here’s a snapshot of my sessions over the week:

1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

2 half power half hypertrhophy lower body days – 1 focus on hamstrings (deadlift) and another focus on quads (squats)

2 upper body hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 rest days – with some light cardio and stretching to get some energy expenditure as well as some blood circulation to assist on recovery

I currently record everything I do on a logbook in the old fashioned pen and paper method however I am aiming to start sharing more details of each session on here in the near future in my weekly updates which means potentially tracking it on a spreadsheet!

Week ahead:

The Saturday binge/ re-feed will for sure take its toll on my weekly average weight this week so in all honesty I will be content if I reach around the same average weight for the week. I started the week strong and had a great session on Sunday on the back of all the energy accumulated from the Saturday feeding and I shall hope that it continues throughout the week. My diet will remain the same as previous weeks and my training for this week shall remain the same as the last however I may implement some changes in the following week.

My main objective for the week is more of a mental aspect than anything else and that is to ensure a positive approach to everything I do throughout the week!

So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
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Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!

And finally… my current lifestyle. This the topic is ever so slightly vast as the title suggests so I will break it down two main periods of my life:

1. After graduating University in 2012 till around Jan 2014
2. Since arriving at Madrid – my current location therefore current lifestyle
At the end of each section I will provide a summary the following aspects work, diet, fitness and social.

To set the scene let´s go back to 2012 when I graduated from University, I was fortunate to land a job in a Graduate Scheme prior finishing my final year. In September of 2012 I started my graduate scheme in a Multinational Company in the UK.
This graduate scheme provided me a role in a sedentary job, working in front of a laptop around 8 – 10 hours a day throughout the week with weekends off. Truthfully I´m not a big fan of the whole corporate lifestyle specially when that requires to sit in an office the whole day. Luckily for me my job was quite flexible and allowed me to work from home quite often.
Also, as part of the scheme, I got to travel to different countries for a week every 3 months or so as well as driving and down the country to different office almost every other week.
During this time (which by the way comes to around 18 months in total) I managed to do a fair amount of learning in my spare time around the nutrition and different training protocols. Out of curiosity I tried all different sorts of diet and training programs during this period giving each at least 3 months.
In the social life aspect, I was lucky to be living with two of my best friends so that provided me a very good and healthy social life. Also had a fair amount of friends down at the gym and, although I was in there to workout, I still considered that as part of my social time. Obviously I still did the odd drinking here and there, probably going out and having slightly a few too many drinks 3 to 4 times a month.

A Thowback piture to a young me and the two best mates who I was lucky to be share a house with. (Picutre from 2008)

A Thowback piture to a young me and the two best mates who I was lucky to be share a house with. (Picutre from 2008)

Below I try to sum up and provide a general view of the different aspect of my life over the past 18 months or so:

Work – Sedentary job, work from home often and travelled ever so often

Diet – Tried a few different diets including stricter protocols Paleo, Keto and as well as Flexible Dieting a.k.a. IIFYM.

Fitness – Tried different workouts including DTP and 5/3/1 among others

Social – Lived with 2 of my best friends, went out probably 3 to 4 times a month and consumed a moderate amount of alcohol

Now onto the present day.
As part of my job, I have recently moved to Madrid where I will be based for around 6 months. I haven´t been here long but I have already noted a different general lifestyle and culture from what I was so used to.

Starting with the working life, unfortunately I don´t have the joy of flexible working so I am based in the office which has me commuting for around 45 minutes to the office and another 45 minutes back home. Most people here tend to start working slightly later, have long lunch breaks of an hour or more and subsequently leave the office later in the day. This ends up stretching a normal person´s day to doing everything ever so slightly later than what I was accustomed to in the UK.
Anyway, returning to the topic in hand – during the week my day tends to start at around 6:30 – 7:00 so that I get to work for around 8:30 latest; I then seek to leave anywhere between 5:30 – 6:30 work permitting obviously. My job is very sedentary and I am sat at my desk pretty much for almost all that time.
In terms of diet, I felt that the whole flexible diet/ IIFYM really suited my lifestyle at the back end of 2013 therefore I decided to keep adopting this for now. This has really provided great support as I try to adapt to all the changes to the other aspects of my life here in the Madrid.
Just like my nutrition I have kept my strength based programme with an element of flexibility to it. Unfortunately the gyms I visited around the place where I am living are very commercial and packed with cardio machines, however I did mange to find one with the equipment I need for my specific training.
Here in Madrid  I´ve got a lovely flat for myself and  I am living close to  to friends from  work. As I am here for only 6 months I want to make sure that I really enjoy my time here so there may be a few more social occasions than I had in the previous 18 months – especially given that I am living in a new place where I need to meet new people. This is where the whole flexibility aspect of my diet and training really supports my lifestyle – bearing in mind that this wouldn´t be my approach if I was seeking to do any physique or fitness competitions!

My flat in Madrid. It also a swimming pool , paddle court and a little "gym"

My flat in Madrid. It also has a swimming pool , paddle court and a little “gym”

My workplace, unfortunately I am in the office everyday. On the bright side, the weather is a whole better!

My workplace. Unfortunately I am in the office everyday but on the bright side, the weather is a whole better which definitely helps!

So here´s a summary of the different aspect of my lifestyle currently:
Work – Sedentary job at an office, working around 10 hours daily

Diet – Currently I have a macronutrient (Protein, Carbs & Fat) based diet so I am approaching this with flexibility however ensuring that I  eat micro nutrient dense foods (I will go more in depth into this soon and all my diet posts can be found on: https://lausefitness.wordpress.com/category/nutrition-and-diet/

Fitness – Just finished a first cycle of the  5/3/1 strength program created by Jim Wendler with hypertrophy also thrown into each of the sessions. I am potentially changing my schedule and you can follow the details of each of my workout on: https://lausefitness.wordpress.com/category/gym-routine-workouts/gym-workout-log/

Social – It´s been nearly a month and for the next 5 or so I will continue living  in Madrid. I am living close to a lot of my work colleagues and friends. As I am here on for only a determined period of time I and this is a once in a life time opportunity I will try looking to enjoy as much social time as I can within the months without compromising too much all other aspects of my lifestyle.

So here it is, a mini introduction to myself which I have broken down into three different parts. I hope you have enjoyed getting to know a little bit more about me and again if you have any questions please feel free to send them across.