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| MY TRAINING | MY NUTRITION |
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I keep my training basic; no fancy exercises,
no hype... just straight compound exercises & maximum weight. I believe
that there is a balance: sloppy form is unacceptable; consequently,
excessively strict form does not allow me to achieve maximum overload.. I never ever sacrifice quantity for quality. I am real with the poundages I use. I see people trying to use a weight which they simply cannot handle. Don't be a guest poser in the gym, trying to show-off will only result in serious injuries, and a lack of results. We go into the gym to build muscles, not egos. During the off-season, I take anywhere from 60 to 90 seconds between sets while in the pre-contest/dieting phase I drop the rest time to 45 seconds or so. This aids in the fat burning process as it keeps the heart rate up, giving a cardiovascular workout which is so critical during this phase of preparation. I believe that intensity is far more important than volume. I feel that there is no point in doing 20 half-assed sets per body part when you can get the job done with less but proper working sets! Many natural bodybuilders can also testify that the excessive 2 hr marathon workouts deplete the body, put excessive stress on the central nervous system and also promote the release of catabolic hormones. I believe that overload is more important than muscular fatigue; as exhausting the muscle prolongs recovery time. I keep my volume sensible; however I do a few warm-up sets to build up to my final working set(s) which aims to exceed the previous workout's figures in terms of poundage lifted. I like to do around 30-45 minutes of cardio 2 times per week in the off-season. This keeps allows me to eat more as it burns calories, keeps my blood circulating better to my muscles and it looks after the heart! During my pre-contest phase, I focus on diet, however I may add cardio sessions as I see fit. I mostly perform them in the morning. I hate cardio more than anything else on earth but it is an effective tool when burning fat! You can check out an article I wrote on exercise selection here. |
At the moment I am focussing on leaning up and
then staying that way; maintaining a reasonable bodyfat level whilst adding more mass. I figured that staying within acceptable
bodyfat levels is easier when I want to dial in; as well as the fact that I
can look presentable all year round. Sometimes I may only have 5 meals a day, if I wake up late or go to bed early. When I am dieting I usually have a cheat day. I usually have a cheat day once a week or sometimes every two weeks if I'm not losing the fat as fast as I would like. This is basically something that I've been craving all week as a reward; I usually eat out on this day (usually a Saturday). Before training I will take amino acids and carbohydrates. After training I drink a whey protein shake with carbohydrates and creatine. I also drink around 3 litres of water and/or sugar free cordial. I also don't mind a pepsi max or diet fanta every now and then. I try to stick to the diet all the time, but once a week I go to my parents house for dinner but its usually quite healthy or when I go out or whatever the diet may change a little, but I wont go out and eat rubbish all the time. I'm only human :-)
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| Disclaimer: I do not make any claims in regards to the prevention, cure or mitigation of any illnesses or diseases. It is recommended to consult your physician before starting any nutritional support or exercise program. All information on this site is intended for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. This information is not intended to replace advice given by your health care practitioner. | ||||