So I'm on holiday Having some much needed rest, but that doesn't mean I won't train. I got a bit inventive with my workout today as there is no gym 😢 I found a little park that had some swings and some benches and performed a 30 minute pull + tricep workout. 100 reps of pull ups + chin ups (5x10 pull ups, 5x10 chin-ups 90 sec rest between sets) 5x20 resistant band face pulls, 3x20 resistant band kick backs, 3x20 tricep bench dips and 3x10 standing bench skull 💀 crushers. I was feeling pretty pumped after this 💪🏽 If you can't find a gym when on holiday (I know most places do now) just get inventive and try some new stuff out 😊💪🏽
Alot of you know what a big fan I am of bagels 😍. About a month ago I was preparing myself some food (I'd been pretty much vegetarian for 12 weeks at this point) I was contemplating the thought of going vegan but said to myself I'd miss bagels to much 😂 I turned over the pack of New York bagels sitting in my kitchen and Much to my surprise in bold writing there was stamped "VEGAN" it was a sign haha. Anyways here is one of my very favourite ways of serving them up and a favourite preworkout meals. It may seem like a super simple snack but you'd be surprised that it has 31g of protein, is vegan friendly 😉 and takes all of 4 minutes to prepare! Toasted bagels with peanut butter and jam Macros are for 2 bagels, 40g peanut butter, 40g jam (hefty yes but I'm gaining) Protein 31g Carbs 126g Fat 21g
This is an old pic, but this is a representation of my progress through last years contest prep (seems like a long time ago now). Roughly 180lbs down to 155lbs. 6 months or so of consistent dieting, with a clear goal 🥅 to bring the very best version of myself. And what a great year was had 😊 I have no plans of competing this year. I have a vision of the physique I want to mold and 1 year of gaining isn't enough in my eyes to make some decent improvements 💪🏽 Im off on holiday tomorrow ( I haven't been away for 2 years plus) so looking forward to some nice rest and a bit of foreign sun ☀️ although I have already googled the nearest gym 😂 I will loosely tracking my food intake, while I'm a way. I've packed some emergency vegan protein powder to cover all bases 😉👌🏽 but I'm sure I will find some nice little restaurants that will cater to my needs 😊
That arm blaster making my arms look pretty decent 😉 this footage was taken 2 weeks post finals were I was still pretty sharp. These are actually one of my favourite bicep moves, I never go to heavy with these, I work in the 12-15 rep range and make sure I control the weight. Don't worry, if you don't have an arm blaster at your gym, using a bench on a step incline has a similar effect 😉 💪🏽
#wheelwednesday *not current condition. And before you say it "do you even train calfs brahhhhh" yes, and yes I know my legs look like cocktail 🍹 sausages with my lower legs being the dainty little cocktail sticks at the bottom 😂👍🏽 When I was contest lean I was asked a lot about how I got my cuts in my legs? The simplest answers I can give you are 1. It is partially genetic (I have seen people leaner than me who don't have the feathers I do) 2. you have to be prepared to diet for a considerable amount of time, id been dieting for going on 9 months, give or take a few weeks in between shows, sure I could have maybe dieted quicker, but then you see I would have probably lost a considerable amount muscle 3. Be prepared to suffer, at this point leg sessions where no joke, having a heavy bar on your back while squatting was a real mind game, it was hard enough walking up stairs at this point, so you could image that squatting was pretty torturous, you felt like the bar was literally crushing you but some how you'd always come up for another rep 😷🙈😂. Sure at the time it was pretty cool having a set of pins this lean but as I've said countless times, if I wasn't competing then no way would I ever think of getting this lean 😊 In terms of training legs they were trained twice a week, 1 heavy session, 1 light session. Main focus was squats and, sled leg press with various isolation moves thrown in for good measure. the main aim at this time was to maintain as much strength as possible, which gradually diminished as prep continued.
Current physique on the right 6 months of gaining post uk finals and an increase of 25lbs body weight. Definitely not "shredded" but feeling healthy and energetic. The last few weeks have been the most consistent with strength increases, every session my numbers are going up and really loving training 😊 I was having some issues with training post uk finals, I wasn't making any real progress , some sessions I felt strong other not so much and I was having to auto regulate far more then I had ever done, the soul reason and culprit for this was trying to do to much. What I mean by this, i was doing to many exercises per session and I simply wasn't getting the recovery I needed. Which then impeded my gym performance. I train every muscle pretty much twice a week using a push, pull, legs, rest, repeat type method and by simply stripping back my workouts and focusing on the important stuff it has made a world of difference.
This has got to be one of the nicest meat 🍖 free dishes I've had so far ☺️ Red spilt lentil Caribbean curry 🍛 (using my nans recipe but exchanging 🍗 with lentils) high protein, no soy and low in fat 😬😊 Per portion (excluding rice) 473 Calories 28g protein 86g carbs (18g fibre) 5g fat 1. Finely chop 1 large onion, 3 cloves of garlic, 4 sprigs of fresh time, heat in a little olive oil (10g) and add 4 heaped table spoons of hot Caribbean curry powder to to a large pan and cook for 5 mins (until curry powder colours) *you can use any curry powder you want, I prefer the Caribbean one though 😉 2. Add 500g of red split lentils to the pan and stir through ingredients (make sure you rinse the lentils) add a vegetable 🥒 stock pot and 750-1000ml of water, cook for 10 minutes on a low heat 3. Roughly cut up some peeled butternut squash and add to the pan. Cook 👨🍳 all ingredients for a further 30 minutes minimum (i cooked mine for 45 mins) on a low heat stirring regularly, add a little water as you cook 👨🍳 depending on what consistency you want the curry (the more water the runnier 🏃 it will be ) Serve with basmati rice 🍚 This recipe is equivalent to 5 large portions
Couple more physique update pics 😉💪🏽 as you can see I am relatively lean all over, but genetically I tend to hold fat on my lower abdomen and lower back. Two slightly different poses, the right being more classic (golden era) with the soft abs VS the left my usual. What do you prefer? I quite enjoyed playing around with different poses, it's amazing how different your physique can look with a minor adjustment of body positioning. Weight is steadily increasing and my strength is going up nicely. Calories are floating around the 4000 Range macros 180-190p , 600c +, 80-90f The only difference is an increase in fibre averaging about 70g daily due to the exclusion of meat and dairy products which are generally low in fibre.
So as promised I thought I'd show you some more current physique pics 😉💪🏽 I'm sitting around 178lbs/81kg morning weight. I would say that this is the leanest I have been at this body weight. I've been meat 🍖, eggs 🍳 , fish 🐟 and dairy 🥛 free for nearly 2 weeks now and I have never felt better. I feel more recovered, I have better quality of sleep, I also seem to need less sleep and I feel full of energy 😬😊💪🏽
Never before seen pic 🙈😬😂 this pic was taken the day after my men's physique debut with @matt__marsh Its nice to have some records of what I looked like and from angels you don't usually get to see 😉 💪🏽
I've been meat 🍖 free for a few months now, pretty easy as I was getting all my protein requirements from dairy but I've been meat and dairy free for 10 days now which was a little tricky initially, as I had to replace all my protein sources with plant based equivalent (if I wasn't body building this wouldn't be an problem). The issue I found was that most plant based protein sources are high in fibre or high in fat. Within a few days I had this sussed though. Anyways I was intrigued to see what supplements they had on the market to make things a little easier and here is a list of sups and vitamins I have added or I have put in place of there dairy based equivalents. @bulkpoweders complete Vegan blend , the reason I chose this protein? 1. 20+g of protein per serving (no animal products) , 2.minimal fibre, 3.contained all 9 essential amino acids (complete protein) 4.did contain artificial sweetener (sweetened with stevia) 5.soy free Omega oil blend Contains omega 3, 6, 9 which are essential fatty acids and aid in healthy functioning of the heart ❤️ , also contains vitamin E which is a strong antioxidant and most importantly all the oils are plant 🌱 based BCAA I purchased some BCAA's as a replacement for pepto pro (pepto pro Is made with casein) these aren't essential but I thought having a top up of amino acids was a good thing during my workouts. Although there seems to be some mixed opinions on the supplementation of bcaas I don't want to jeopardise my ability to put muscle on. My intra workout drink keeps me some what satiated while I train (something i used to struggle with) and it is a great way to keep my water intake high for the day Vitamin b12 Vegetarians/vegans can become deficient in vitamin b12 . It is important for the healthy functioning of the nervous system and being deficient can cause a whole host of issues related to fatigue. In extreme cases it can actually cause hallucinating and brain damage 👀 don't worry though! our bodies actually store vitamin b12 and it can take many years to become deficient but nonetheless I think it is important to be aware.
This has become a bit of a staple and a meal that individuals in prep may be interested in. Ground rice, defatted peanut 🥜 flour, golden syrup and water. I've included the calories and macros but for 100g of ground rice with 60g of peanut flour, you are looking at 40g of protein and only 8g fat. Calories are astronomical as per usual (I'm gaining) the portion size is huge, but you could easily decrease the portion of ground rice and replace the syrup with stevia. I like ground rice but I would guess a lot of people would find it incredibly bland, with the inclusion of peanut flour it has never tasted so good you could also add ground rice to oats which is even tastier but I'm looking at pulling my fibre back a little at the moment 😉 💪🏽 try it out 😊
What a day was had yesterday @kingsgymofficial deadlift contest, great atmosphere everybody supporting each other, what it's all about 😊 over the last few weeks I didn't think I was actually going to enter, 1 because my weight has steadily been increasing, I didn't think I'd make it into the under 80kg class and 2 I had only trained deads once in the last month and my strength was down. Anyways I weighed myself in the morning and at 79.7kg I thought "why not" first lift was 220kg which went up fast, second lift was 230kg which actually felt pretty heavy, for my 3rd lift i put 240kg on the bar, now I got it but it was the slowest and worst most un textbook form you have ever seen but I managed to grind it out 😂 which actually gave me the victory 💪🏽 now I'm going back to the drawing board with deadlifts, reset between reps and tight form (no bouncing off the floor). This is necessary to get to where I want to be with strength! Congrats to @drive_fitness_ldn with his second place pull of 235kg, you pushed me hard 💪🏽
#flashbackfriday ah when I was looking a hell of a lot leaner, but didn't actually think I was lean 😂 the mind plays some funny tricks on you when you are cutting. I was about 3 days out from my men's physique debut here.
So I said I'd show you how I'm currently looking 😉 I'm weighing in at around 174-176lbs morning weight depending on how much food has been consumed. Yes I do train legs, and I haven't skipped leg day! It's just not a flattering shot for them ok 😂😂