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Monthly Archives: November 2011

Hard and heavy

Hard and heavy

I started my new training program this week. I’m finally dropping my reps a little, not to the extent of a powerlifter, but still significantly lower than what I was doing before. I have to admit I hate endurance training (between 15 and 20 reps or more). Sure, it gets my heart rate up and leaves me a sweaty mess, but it’s so hard to increase the weights over time – which is predominantly how I tend to judge my progress. Read the rest of this entry »

 
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Posted by on November 30, 2011 in Training

 

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Protein – no definitive amount

Protein – no definitive amount

One of the questions I get asked most is “how much protein should I eat daily?” Like most things related to training, there is no single answer that applies to everyone. The general recommended amount is 0.8 grams of protein per kilogram. For example, if someone weighs 60 kilograms, that’s only 48 grams a day. For someone who lifts weights regularly, that’s simply not enough. I would instead recommend consuming around 2-3 grams of protein per kilo of body weight per day. Read the rest of this entry »

 
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Posted by on November 27, 2011 in Nutrition

 

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Side-tracked

Side-tracked

Thanks to everyone for all the great comments on my last post. Reading it back now I sound a bit too whingey for my liking, but the point I was trying to make is that I hate being so restrictive to the point that I can’t have peas because I’m worried about their carb content. Read the rest of this entry »

 
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Posted by on November 23, 2011 in Competing

 

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The mental side of dieting

The mental side of dieting

Something that is often underestimated by people is the mental toughness required to compete in a physique competition. Following a strict diet and training for hours a day seems undoubtedly physically demanding, but the real challenge – for me anyway – is the ongoing battle that occurs between your ears. Read the rest of this entry »

 
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Posted by on November 20, 2011 in Competing, Nutrition

 

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Taking a breather

Taking a breather

Last week I finished a training program I had been doing for 12 weeks. Taking into account that I had been training without a break for months before this, it was a long time to be pushing myself to constantly lift heavier and heavier. So before I start my next program I’m completing a two week recovery stage. Rather than taking two weeks off completely, I’m doing four days a week of light training loads – either bodyweight exercises or low weights for high reps (between 20 and 50 reps per exercise). Read the rest of this entry »

 
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Posted by on November 16, 2011 in Training

 

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New goodies

New goodies

I have been in a cutting stage for about four weeks now. My progress is coming along nicely – I’ve lost slightly less than a kilo each week but still seem to be holding on to my muscle mass. Sadly, my tastebuds have died a little. I’m no longer feeling hunger simply because I dread the thought of eating more plain chicken and steamed vegetables. Read the rest of this entry »

 
29 Comments

Posted by on November 13, 2011 in Nutrition

 

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Embrace your individuality

Embrace your individuality

Some people are naturally thin, some naturally curvy. Others will lose fat extremely slowly despite their best efforts, while others will quickly gain muscle with very little fat on the side. You should never assume that what works for one person will work for you, especially if it’s someone who has been training for a number of years. Read the rest of this entry »

 
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Posted by on November 9, 2011 in Nutrition, Rants

 

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Shake up your cardio

Shake up your cardio

Cardio. Some people love it and some people hate it, but it is something that really needs to be done. Unless you’re a hardgainer and are solely focused on building muscle, I personally believe you should be doing at least two cardio sessions a week. Read the rest of this entry »

 
37 Comments

Posted by on November 6, 2011 in Training

 

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Baby got back

Baby got back

At long last, I have some news about my back problems. My diagnosis was delayed while my mother-in-law was staying with us, but I finally got the results of my x-rays this past Saturday. The good news is that my pain can be fixed, eventually, but the bad news is that my spinal problems are a little more serious than I had originally thought. Read the rest of this entry »

 
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Posted by on November 2, 2011 in General Health, Nutrition

 

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