Posts Tagged ‘Healthy’

General Summary:

Another week gone and more progress made. Felt fairly motivated throughout the week however encountered slight setback over the weekend. My average weight for the week again reduced over the previous week and I felt that my strength is still there or even improving which is positive.

My only negative annotation for this week was Saturday where it was a scheduled rest day however it also ended up being a not scheduled refeed day where I didn’t fully track my macros for the day. I went out Friday night into the early hours of Saturday and even though I only very few drinks I felt slightly under the weather on Saturday, perhaps mainly due to the lack of sleep, and towards the end of the day I ended up binging. Still these sorts of excuses won’t get me to where I want to get and although the damage was limited I know that I cannot afford these!

Anyway now that I have admitted to guilt, I shall start the week strong and ensure I make full use of those extra calories consumed.

.Here’s a recent post on my Instagram account of my latest progress photo (yes… a selfie), still a long way to go in this cutting but ever slight improvement on previous weeks conditions:


Diet, Nutrition and supplementation:

Current Macros

Current Macros

Main highlight – which in fact is a low point; for the week was the unscheduled refeed on Saturday. Otherwise I have kept my diet and nutrition pretty structured around the macros stated above hitting the number within 5g range of each macro nutrient.

As energy levels are good and average weight for the week – 175.5lbs/ 79.6kg was below than previous week I will be sticking to these macros for the foreseeable future.

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.

Something I haven’t mention is that until recently I’ve been a great fan of taking all sort of pre-workout (i.e. BSN No-Xplode; ON Platinum-Pre; Hemo-Rage and so on) as I had become slightly addicted to these and felt that I couldn´t get a good workout in if I didn’t take them before. However just over a month ago I decided to stop this addiction and go back to basics hence why I now mix my own pre-workout mix based on the most proven ingredients.

So in addition to my BCAAs I’ve also added Citruline Malate and Beta-Alanine to my stack which I take pre-workout for its performance enhancing ability. Also I am a big fan of coffee! Caffeine is known to be a great anti-oxidant with many proven added health benefits taken in moderation obviously. So this effect I aim to have a maximum of two cups a day, one in the morning and another 30 minutes to an hour pre-workout for that extra bit focus. I still occasionally have other energy drinks and will use these pre-workout at times that I feel that a coffee may just not be enough for that day.


Training Split:

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

This week was no different to the previous week in terms of workouts. Only differing factor may have come on the Saturday where my energy expenditure was not as high as the previous week as the only activity I did was some walking as I spent most of the day just sitting and watching sports.

Weekly Update

Weekly Update

Week ahead:

I am already a day late for the weekly update and my aim to actually change my weekly updates post to the Saturday as opposed to the current Sunday which make this post two days late. Anyway this week I plan to stick to my current program and avoid any binging or unplanned re-feed days. Nothing in specific to highlight of the week ahead but only hardwork and focus needed for yet another productive week!

Here is my official first post about diet and nutrition!
Today´s post is more of an introduction into this category by means of which I want to outline my main objective of future posts in this category as well as highlight some of my inspirations and sources.
Let´s start with the word “diet” .
If you type “diet” into google the first few pages you will stumble across will be predominately surround diet for weight loss, but does that mean that diet is only something done by people who want to lose weight? The answer here is a definite no.
In today´s society when people use the word “diet” the assumption is that it is being used in an attempt to lose weight. But let´s have a look at the definitions given by
noun and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
2.a particular selection of food, especially as designed or prescribed to improve a person’s physical condition or to prevent or treat a disease: a diet low in sugar.
3.such a selection or a limitation on the amount a person eats for reducing weight: No pie for me, I’m on a diet.
4.the foods eaten, as by a particular person or group: The native diet consists of fish and fruit. or feed habitually eaten or provided: The rabbits were fed a diet of carrots and lettuce.
So in any of my future mentions of the word diet I will be referring to either points 3 or 5 mentioned above and not to a specific weight losing protocol.
Right, now that I got that off my chest let´s move on.
So in terms of what you can expect to read on here will be generic posts in which I will share with you some of my learnings around said topics where I attempt to use simple language and make it as straight forward possible for everyone to understand.
I feel that is only right that I also mention what not to expect and that is, do not expect the real science and biology in depth of the how and why everything works.
Since setting out an ambition of achieving a certain built for my body I devoted a good amount of time learning about how one can use diet and nutrition to achieve this. I am a true believe that there is no better way to learn than putting theory into practice and over the past couple of years I have attempted some of the fitness industry diet fads (i.e. 6-7 meals a day, clean eating, Flexible Diet, Paleo diet, etc).
More recently I posted around my experience regarding Flexible Diet or IIFFYM (if it fits your macros), to read that post you can find it here:
Now my standpoint with regards to diet is that no one extreme of the diet is the right approach for healthy and happy lifestyle but yet I do see benefits of adopting such extremes when individuals of determined goals.
In terms of my sources, in my flexible diet post post I mentioned 2 sources which I personally consider to give one of the fitness industry´s best diet advice when it comes down to achieving your goals. Both, Dr Layne Norton and team 3DMJ, have great articles and videos surrounding this subject and a lot of my learnings in this area originated from them. If your goal is fitness orientated and you are just like me and prefer to do your own research and learn about the subject than I strongly recommend you google both of them and have a look at all the great info they´ve made available.
Since my original experience with flexible diet I took back a step and decided to start learning more around the basics of nutrition and to this effect I stumbled across an absolute amazing podcast series which has provided me with even further insight into dieting and the general lifestyle. All credit in this instance has to go out to Ben Coomber who´s podcast is truly insightful and inspirational. I would really recommend you giving it a listen regardless whether your goals are fitness or non fitness related, as he touches upon a great deal of general lifestyle and how nutrition may support on you along the way to your end goal.
By listening to Ben´s podcast it allowed me to relate diet and nutrition more to other non fitness related goals it therefore removing myself from a preset mindset – utilising diet and nutrition only for fitness purposes. In past this mindset had been a big obstacle for me to talk about the topic with other people who didn’t have the same mindset however I do feel now that I am in a better position to do so and even provide some advice.
Anyway, Ben if you by any chance you are reading this I just want to say a big thank you for all the great information you put out there.
I’ve also recently started catching up on Phil Learney´s podcasts, yet another one of the fitness industry´s expert and in his podcasts he also shares some great knowledge around nutrition as well as training.
All these people I have mentioned are people in the industry that I look up to and if you really are enticed by it then I would strongly suggest researching them as these are the people that walk the talk and live what they preach!
As I´ve mentioned I am by no means an expert  but I am looking to learn everyday so you see something you don´t quite understand or even disagree with please make sure to get in touch as I am looking to learn – “Knowledge is Power” (Sir Francis Bacon).
In my next diet and nutrition post  I will be going into a bit more detail around my current 80-20 approach to flexible diet. Until then if you want to follow my current journey I am posting weekly updates on Sundays (going a date late this week) and you will be able to find it on:
Till next time!

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.
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.
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!

Overhead Barbell Press a.k.a. OHP – Delt/ Traps & Abs

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 42.5kg x 5 reps
Set 2 @ 50kg x 5
Set 3 @ 55kg x 10
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 40kg x 10
Set 5 @ 40kg x 10
Set 6 @ 40kg x 10

2. Rope Face Pull 3:1:1
2 sets x 12

3. Seated Lateral DB Raises
4 sets x 8

4. Cable Front Raises [Straight Bar] 3:2:1
Set 1 x 10
Set 2 x 15

5. Barbell Shrugs
Set 1 @ 140kg x 6
Set 2 @ 140kg x 6
Set 3 @ 140kg x 6
Dropped the weight to ensure of more contraction
Set 4 @ 100kg x 6
Set 5 @ 100kg x 6
Set 6 @ 100kg x 6
Set 7 @ 100kg x 6
Set 8 @ 100kg x 6

9. Hanging Leg Raises
4 Sets x Failure

10. Broom Twists
1 set x 100

I was very happy with today’s session however I can’t help but be critical of myself to keep pushing myself further I found that I was at times just trying to put more weight on my lifts for the ego factor! Need to remind myself to leave the ego at the door and really focus on those contractions.
Nevertheless great session and all geared up to throw in a surprise session tomorrow!

As the title reads, I am back blogging! (Let’s see how long for…)
Yes I did think of giving it up a while ago but as part of my personal New Year Resolutions I decided that I want to try and post at least once a month on here – even if it is just giving an update on the progress in my fitness life!

Anyway just before I go on I’d like to wish you all a belated Happy New Year and hope that you all had a joyful festive season with the loved ones!

Now back to my New Year Resolutions, until recently I had decided to stop blogging and instead use Instagram to share my fitness journey. However I believe that I had let myself down somewhat as I had promised myself to start the blog and do it for at least 1 year. So hence why I am back here and below you will find a  snap of all my personal goals in 2014 – including the blog related resolution. These are all very much personal goals which actually sit outside what I want to do in the gym and my fitness life. If you fancy reading up on more about these here is the link:

2014 New Year Resolutions
If you have visited my Instagram page you may have read that I am aspiring to one day step on stage and compete in either Fitness or Physique modelling . To this effect, over the years I have been seeking to improving myself to hopefully one day eventually be good enough to do so. It is a journey which I am hoping to share with you through my blog. The reasons to this particular aspiration are a complete separate topic and I will touch upon on this on a later post.

Returning back to the title in hand: 2014 Goals and Ambitions.

In 2013 I saw myself reaching probably my best condition yet to date however there is much still to be improved, obviously! Below you can see a picture comparing probably my best shape of 2012 against one of my best in 2013. I tried to find a couple of photos in which the pose was similar to allow for easier comparisons. I feel that there was an improvement but I think that 2014 I can bring an even better condition.

2012 vs 2013 Condition

So, just like I have set myself three personal New Year Resolutions, I am also setting myself three fitness New Year Resolutions. Although these are not easily measurable resolutions I feel that they will help me and ensure that I keep on track. My 2014 fitness resolutions are:
1.     Improve my strength – I want to improve my lifts on specific movements these being: Bench Press, Overheard Press, Squats and Deadlifts. I want to make sure that my strength is improving throughout the year even when whilst dieting down. From past experience, I firmly believe that I have seen some of my best gains when adopting a more strength/ power training method which has allowed me to pack on more muscle mass. This is probably the only real measurable resolution as I will be tracking my lifts each time I go to the gym!
2.     Develop certain muscle groups: Shoulders (delts and traps), Calves, Triceps and Abs – I want to really focus on these muscle groups as I feel that they are slightly behind the rest.
3.     Focus on flexibility – so this might be a big hype of the past few years in the fitness world but it is something that I really want to concentrate on which is improving my flexibility through many different exercises including the likes of dynamic stretching, yoga and others. I’ve read a few articles suggesting that this will not only assist my lifts as well as keep my muscles and joints a lot healthier, so why not give it a go.

So here they are! Despite aspiring to step on stage at some point in my life, unfortunately I don’t think I am quite ready yet so I will spend this year focusing on improving further to hopefully do it next year!

This is my first post of 2014, the first of hopefully many. I’m going to work on my blog over the coming weeks to improve the interface and so on. I also realise that for those that don’t really know me I haven’t formally introduced myself and I will aim to do so over the next few posts. Coming up shortly will be some information on my diet as well as my current gym programme.

Here is a thought before I finish this entry, appropriate considering the nature of this post.

“Choosing a goal and sticking to it changes everything.” Scott Reed