Click link below for 250kg x 3 deadlift
I pulled a 250kg deadlift for 3 reps earlier in the week, so I thought why not do the same for squat - just for the hell of it. That's the last of the heavy triples with only 4 weeks to go. Dropping down to 8-12 reps from now on as not to get injured or put my body under extra undue stress.
Click link below for 250kg x 3 deadlift
When I decided to leave my career in Information Technology behind and pursue my dream of becoming a personal trainer, I thought what better way to learn about the body than to transform my own. I decided at the beginning of 2013 that I would enter a body-building competition some time in 2014, that day is nigh....4 weeks and counting to the NPA Yorkshire, on 25th May @ Huddersfield Sports Centre.
It's been an enjoyable, educational and disciplined journey as my knowledge has increased several fold with regards to how the body/muscles work, nutrition to build mass and lose weight. Also, how far would I be prepared to push myself to the limit to achieve my goals as I'd be expecting from my own clients.
Over the 13 months, I've trained 4-6 times per week, every single week without fail except for when I missed 10 days of training in December due to the flu virus. In February 2013 I weighed 93kg, September 2013 - 101kg, January 2014 - 106kg and April 2014 - 99kg. I put on this size due to training hard but in the correct manner, eating between 4,500 to 5,000 calories a day (even when not hungry) and doing this consistently over time. No short cuts.
I'll be looking to transform myself quite a bit yet from the last picture. Watch this space!
With my body low on calories and carbs, feeling lethargic, just completed a full 45 minute intense back workout and only started training deadlifts over the last 4 weeks after a 4 month lay-off......I decided what a better time to attempt my heaviest deadlift since my powerlifting days!
Needless to say I'm very happy with my strength and performance. The keys to performing this lift correctly, is to keep that bar as close to your body as possible, keep your chest up and keep your back as flat as an ironing board.
Maybe a powerlifting competition is on the cards after all this body-building malarkey!
Link to my 240x5 raw squat a month ago
UPDATE: 5 weeks out
I'm happy with my condition with 5 weeks to go - the abdominals seem to be getting deeper everyday and I'm starting to see lots of veins around my shoulder area. There's still a bit of fat at the bottom of my back, which will disappear soon to show more detail.
I've kept my calories between 3000-3200 and carbs between 200-260 grams and will keep them the same for the next week while I up my cardio to around 4-5 times per week. I'm looking to drop between 1-2lbs for next week and see more detail showing through. If I don't get the results that I desire then I'll adjust some or all of the three 'C's' - calories, carbs or cardio.
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Picture 6 weeks out
Picture 7 weeks out
After doing the 15 mile bike ride in the week I decided it was time for some real high intensity exercise as I was short on time and really wanted to get my heart rate going. I performed 15 all out sprints with 40 second rest in between.
Claire came to see me just 3 weeks ago with aim of losing weight especially around her mid-section, tone up generally and to see results fast. She was doing a couple of 5km runs a week but no resistance training. I explained that if she followed my weight training, high intensity cardio & nutrition plans - designed specially for her and worked very hard she would expect to see fantastic results in less than a month. After our first session, which was a leg/butt workout - she was hardly able to walk for 3 days but came back for more....sorry Claire!
Our first training session was 3 weeks ago, she sent me these pics this evening, 19th April 2014, that's some transformation!
After seeing these results, she's even more motivated to stick to the exercise and nutrition programs and to keep on improving further. Well done Claire!!
Click link for AIJA's 3 WEEK TRANSFORMATION also
Click link for ONLINE TRAINING and NUTRITION PROGRAMS
Dominic Hayley randomly came over and took this pic as I was performing cable flyes today. Didn't realise I looked so scary - with only a face a mum could love!!!
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As the competition gets closer I've stepped up my cardio to ensure I maintain a calorie deficit to keep burining the fat. I've now dropped down from 106kg to 99kg in about 8 weeks. As the weather was gorgeous and I had some spare hours in between clients, I went for a 15 mile bike ride down the Leeds-Liverpool canal - which took around 1.5 hours.
I calculated that I burned approximately 1,100 calories but listening to Drake's album - "Nothing Was the Same" the time flew by. My next cardio session will be some sort of interval training to max out the heart rate and burn calories post-exercise
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My grocery shopping for fat loss
You know the cutting diet is getting serious when the only 'cheat' item on the grocery list is the tin of pineapple!! You should have the seen the funny looks I was getting as I was checking this lot out - surrounded by all the other ready meals, no veg/fruit and sugary/high fat foods. I felt like I was the weird one!!!
6 weeks out from 1st comp
I'm happy with body fat percentage 6 weeks out from show. I started cutting about 5 weeks ago and lost 5kg by dropping my calories, adjusting my macro-nutrient levels as well as performing some cardio. I'll be looking for the the same rate of fat loss by tweaking these numbers to get my body fat percentage much lower and get extremely peeled for the competition.
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My client of 4 weeks Becki sent me this message today. Though new to the gym environment I've pushed her hard and she has stuck very impressively to my nutrition plan, now the results are coming after just one month. Another satisfied client - well done Becki!!!
I thought it was funny today when a gym member declared that I MUST be on steroids because my body has changed so much in the last few weeks and it looks like I've put on about a stone. So he was a bit surprised when I told him I've actually LOST 1/2 stone. I also explained that I haven't been taking anything except for less food and doing more cardio!!
After that he then asked for a free diet and training plan, cheeky bugger - though I found it amusing :-)
Sam Watt - Champion personal trainer and nutrition advisor