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The 10 Weeks Weight Loss Plan – Blog 2 – …
Sorry its been an extra week in writing this, we have been manic here adding 50 new products to our range including the new ‘Industrial Burn PM’ a first in its kind and exclusive only to ProMuscle a ‘Bed Time Fatburner’! Ok that’s the only plug but I am super excited about this product!
Ok so lets get on with it now so I hear you say!=]
After my first week of cardio I felt good and was ready to rock and roll with some resistance training. My plan for the week would be to do three resistance workouts Mon/Wed/Fri and do cardio straight mon-fri and after my resistance training. ProMuscle sponsored Mr G casino so I swapped my Fri resistance session to Thursday and did cardio Friday AM instead.
45 min Cardio was tough powerwalking on the teadmill after doing nothing for a while was quite a chore.The constant thoughts of wanting to hit the red button and jump in the pool were there throughout the first two days but I soon felt a sense of purpose and reason for why I was again putting my body through all this once more. “YOU JUST HAVE TO DO IT KIRK”, was my soliloquy repeating itself in my head over and over again!
So here is my training plan:
Mon – Chest / Shoulders / Cardio
Tue – Cardio
Wed / Legs / Cardio
Thu- Back / Cardio
Fri / Cardio
I have left a day off resistance training between workouts to rest my body and to not put too much stress on my central nervous system. Some of you hardcore gym goers will be asking why I have not included any arm training into my workouts and that is mainly due to me using arms as secondary mover in Chest/ Shoulders and Back training and also, being honest, am still a little scared about isolating the biceps too much as it is so soon after my blood clot. (Weak I no)!
I am training using mostly basic compound movements using high reps (12reps) on upperbody (15reps) on lowerbody to ease back into training. I always drink around 1.5l of water whilst training as its important to keep hydrated.
Once My muscles are warm I will stretch the bodypart am training whilst I am resting between every set. This will help relax the tendons and release the muscle back to its orignial length. If you imagine a bicep curl for example: when contracting your bicep whilst doing a curl the blood fills the muscle and the muscle shortens with each contraction to bring each end together. This puts alot of stress on the tendons. By not streching the muscle back out the tendons over time loose a good blood flow and become brittle resulting in a tear, or worse, a full detachement like I got in my pectoral major back in 2008! So remember dont strectch cold and try and do it between sets.
I am continuing through with this plan for the next 4 weeks then will start splitting bodyparts up more and changing my exercises, reps and sets.
Chest – Incline DB Flies 3 sets
Incline Bench Press 3 Sets
Seated Machine Press 3 Sets
Shoulders – Seated DB Press 3 Sets
Lateral Raise 3 Sets
Upright Rows Barbell 3 Sets
AS you can see here nothing out of the ordinary just getting basic feel of the weights again. Let me tell you my chest and shoulders were sore on Wednesday! Its funny how time away from the gym leaves you broken a few days after your first workout I felt like a newbie!
Legs – Leg extension 3 Sets
Leg Press 3 Sets
Hamstring curls 3 Sets
Calf Raises 3 Sets
Legs, one of my favourite workouts, was tough as I love pushing heavy but using the 15rep range gave me the burn I was looking for and the bright red face afterwards proving my exertion. There is nothing like finishing that last set and sitting down and looking at your legs visibly unhappy with you but feeling a sense of achievement. This Day was a Win.
The next day,Thursday, as a result of my body repairing and feeling extremely fragile however was not a WIN! With sore arms and sore legs I proceeded to finish off this workout but the strength and inensity I normally like to use was slightly amiss but hey ho I got it done.
Back – Lat Pull Down 3 Sets
Bent forward Barbell Rows 3 Sets
Seated Cable Cows 3 Sets
Db Pull Overs 3 Sets
Friday was cardio in the morning and then a wind down weekend was just what the doctor ordered. The MR G Casino Grand final was a huge success a big well done to all the event co-ordinators and all who attended. Jill the area Manager and the free drinks vouchers did wonders for my pain relief but nothing for my head come saturday morning. Sunday I ate normally most of the day and had my favourite chinese as a blow out meal.
This week has started well, the organisation of my food is becoming more normal and my training so far has been a slight improvement on last week as far as strength and fitness goes.
I have lost 7 pounds as of yesterday which goes to show that you can enjoy yourself when your training just moderate the amount of times you cheat and DRINK! I am signing off for now and will be updating you guys soon with some training tips. Any questions message me on here or my facebook page.
The 10 Weeks Weight Loss Plan – Blog 1 – Day 1…
Kirk Elliott, MD of ProMuscle Products here taking you through my journey getting back into shape. I recently had a blood clot (superficial vein) due to a poor canula insertion in my right forearm leading to a clot and infection back in April. In August I woke up with another clot and infection setting me back a long way in the gym and a constant date with the television!
Ok so I got the all clear last week to resume light training. This Blog is me starting from scratch and will include my exact diet, training structure, supplement and nutrient structure and any tips I can think of along the way. I will start a video Blog soon to make life easier. Anyone can follow this girls or guys just small adaptions need to be changed depending on weight and physical daily output. I am currently 256 lbs (18st 4) and have trained infrequently this year due to work and my health problems.
Week 1 Goal – To ease back into the gym, Up water intake and get the heart rate up.
We firstly need to find are our max heart rate zone which is (220 minus your age). So mine would be 220-31 = 189 Beats Per Min. Now we have found this the optimum fat burning heart rate is betweeen 50-60% of max heart rate. So when we our doing our cardio we need to make sure we are in this target heart zone to get optimum results.
I would be looking to keep my heart rate around 110-115 Bpm..
Supplements – Cholorella, Spirulina, CoQ10, Vit B Complex, Magnesium, Vit D, Unique Garlic, Tumeric, Multi Vitamin, Whey Protein. I find all of the products serve there perphas well and would recommend them to anyone looking to get healthy like me!
Meal Plan – I have found that eating small but often every 3 hours suits me.
I have just ordered from www.musclefood.com which I highly recommend to anyone who sturggles getting to the supermarket or does not know what to buy.
Carbs are important! they are not the enemy.. Carbs are our petrol, no petrol no workout, no good moods. I find that dropping the carbs below 100g in my dieting days as a bodybuilder effected my brain function as the brain too needs energy to work properly.
Carb Cycling – So we need carbs but how many a day i get asked and what types of carbs shall I eat?
Variety and staggering their use on a daily basis is what I will be doing to keep my body guessing what’s happening and keep the metabolic Rate elevated.
I do a High day of carbs(350g) then Medium(250g) and then a low(150-100g). To start with i am using starchy Carbs – Ezekiel Oats / Sweet potato / White and Brown Rice and Ezekiel Bread.
Girls – I would start at a 200g/ 150g/ 100g cycle this depends on you as a person weight/ height/ fitness level. Struggling on what to intake drop me a message.
TIP – Later In my diet I may take out the starchy carbs and use dark Leaf Vegetables as my carbohydrate source to get really ripped!!
Proteins – Help to repair and regenerate cells/ skin and tissue and are important to make sure we get the best recovery from our workout. Chicken, Turkey, Lean Mince 5%, and Tilapia Fish are my chosen sources. I have chosen these as they are lean and each provide good amounts of protein.
1.5g of Protein per bodypound = so mine is 256lbs x 1.5 = 384g of protein a day!
Greens Vegetables -Green Kale, Green Beans, Cauliflower, Broccoli ( with Most meals)
Ok I am the first to admit I don’t like them but they are necessary! You can get the PHD Greens if you really carnt stomach them but they have so many beneficial health points that with my current problems I will just nail them down!!
Fats – Udos Oil, Avocados, Almonds with each meal apart from breakfast and last meal.
We need our good fats to maintain our internal organs functions and help fight our own fat. I will be taking in around 60-70g or fats per day consistently throughout this plan.
The Eating and Training Plan for Week 1 – TIP- Buy Tupperware containers!!!
****This Week all I will do is train on empty Stomach – 40/45mins Cardio. Treadmill **
Breakfast – Ezekiel Oats / Bread / Protein shake – Actimel ( no fats needed as slows down the protein absorption in digestion)
Meal 2 – Chicken (200g)/ Rice/ Green / Udo’s Oil ( Protein shake + rice cake if at work)
Meal 3– Turkey(200g)/ Sweet Potato / almonds
Meal 4 – Tilapia Fish (200g) / Greens/ Brown Rice/ actimel. ( Protein shake + rice cake if at work)
Meal 5 – Tilapia Fish (200g) / Almonds greens
Meal 6– Caesin/ Cottage cheese small Pot ( Slow release protein whilst you sleep)
Meals can be consumed in any order and changed on a daily basis like on leg days I might add some lean beef. If you are at work and cannot eat replace the Meal 2 and 4 with protein shakes and rice cakes.
Thats it. Any questions or help needed drop an email to email@example.com or send me a message on Facebook.
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We will soon be adding the NEW range from Pro Muscle Products – ‘ Skinny Whey Diet Protein ‘ for Women. Perfect for those who want to get in shape for summer. Coming soon…..
ProMuscle Blackpool will be holding a Bench Press and Press Up Competition on the 16th Feb 2013!!
Categories are: under 90kg, under 100kg and Over 100kg.
All Competitors recieve a free ProMuscle T-Shirt
Top Prize Bundles for top 3 competitors in each Class!!
Starts at 1pm
We will soon be adding the NEW range from Pro Muscle Products – ‘ Skinny Whey Diet Protein ‘ for Women. Perfect for those who want to get in shape for summer. Coming soon.