My training plan for fat loss relies on one key thing… progression. In order to maintain a steady rate of fat loss I must progress the training programme to become more difficult and taxing as the weeks progress. I am currently doing an 8 week diet and have planned a training programme for this.
The point of this article is to express the importance of progressing the training. Doing a training programme that remains the same for the entirety of the 8 weeks will lead to plateaus in fat loss. As your body becomes more efficient and at a lower mass you will need to increase the training load in order to carry on achieving the calorie deficit.
Here is an example of a progressive training programme.
Training plan –
Week 1+ 2
Mon – Chest + abs
Tuesday – Back + biceps
Wednesday – Abs + 1 hour cardio
Thursday – Legs
Friday – Shoulders + Triceps
Saturday – off
Sunday – 1 hour cardio
Week 3 + 4
Additional 1 hour cardio – 15 mins added to each evening weights workout
Week 5 + 6
2 x morning sessions added:
Morning session 1:
30 minute run
30 minute bike
Morning session 2:
30 minute bike
week 7 + 8
Evaluate and add more cardio if needed.
Bench press 5 x 1-5 reps
Incline DB press – 3 x 3-6 reps
Cable chest press – 3 x 12 reps
Incline flyes – 3 x 8-10 reps
Press up circuit
Medicine ball twists – 3 x 20 reps
Leg raises – 3 x 15 reps
Weighted plank – 3 x 1 minute
Deadlift – 5 x 1 – 5 reps
Underhand barbell row – 3 x 6-10 reps
T bar row – 3 x 8-10 reps
Lat pull down – 3 – 12 reps
Standing EZ bar curl – 3 x 6-10 reps
Seated dumbbell curl – 3 x 8-10 reps
Standing straight bar curls – 3 x to failure
Dumbbell hammer curls – 3 x 6-10 reps
Smith machine squats – 5 x 1 – 10 reps
Plate loaded leg press – 3 mega sets
Leg extensions – 3 x mega sets
Kneeling plyo jumps – 3 x 10
Walking lunges – to failure
Seated smith machine press – 3 x 3-6 reps
Seated dumbbell press – 3 x 6-8 reps
Lat raises – 3 x 12 reps
Front raise / press – 3 x 24 reps
Close grip bench press – 3 x 6-10 reps
Overhead dumbbell extension – 3 x 6-10 reps
Cable pushdowns – 5 x to failure
So as you can see, more cardio is added each week in order to maintain or increase the calorie deficit.
So give it a go and plan your diet in progressive stages. Assess and make adjustments as you need to along the way.
Summer is almost upon us and that can only mean one thing. It’s time to take our shirts off and walk around tensing our abs on a constant basis.
Now summer is not the time of year when you want to be carrying round winter bulk in order to pick up heavy weights. The extra bulk will just make you hot, stuffy and uncomfortable. In summer with the extra heat I fin it far more comfortable and enjoyable to be leaner and lighter. The benefit of this is that when you do inevitably get so hot that you have to remove your shirt you don’t have a powerlifter belly, but rather a rippling set of abs that force the women around you to double take, then whisper to their friends about what a God like specimen of a man you are.
For some people it is unfortunately very hard to achieve this look. I personally drop fat very easily. This is not always a good thing as I never manage to gain much muscle. However for the people who do struggle to lose fat the most important thing to do is to simply put together a strong diet and training programme. The programme needs to have a time limit (I usually work on 8 week cycles) and should be progressive. The diet should start relatively high on calories and progressively drop as your bodyfat level drops. The same goes for training. Work load should progressively increase alongside the fat loss. This will help to avoid plateaus.
I am going to share with you my personal diet that I have found to be the most effective for me.
My diet is unlike most as it is very high in carbohydrates. A lot of people drop carbs from their diet or remove them completely. Keto diets are very popular and things like atkins are extremely famous diets amongst the general population. I never got on very well with low carb diets though. My body deals with carbs very well so I can have a lot and still drop fat effectively. The only thing I avoid is sugar. All of my carbs come from low GI sources like sweet potato and wholegrain rice.
The structure of my diet is just to eat regularly. The meals are also relatively large. This will avoid me getting hungry or craving food. The calorie level is around 2400 which is perfect for me at my current body weight of 95kg and activity level. My calorific expenditure is very high. The calorie level will drop to about 2000 through the course of the diet as the cardio etc increases.
So here is the diet that you have all been waiting to see:
8:00am – 2 scoops Myofusion – 50g protein, 10g carbs, 6g fats, 310 Cals
9: 00am – Morning training – 1 scoop BCAA’s
11:00am – 200g sweet potato + 140g chicken – 40g carbs, 40g protein, 320 calories
1:00pm – 250g wholegrain rice + 140g chicken – 80g carbs, 50g protein, 500 calories
2:00pm – Train – 2 scoops BCAA’s
4:00pm – 200g sweet potato + 1 tin Tuna – 40g Carbs, 40g Protein, 320 Calories
6:00pm – PhD Diet Whey Bar – 25g Protein, 14g Carbs, 4.5g Fats, 200 Cals
8:00pm – 140g Turkey or chicken with Veg – 40g Protein, 10g Carbs, 200 Cals
10:00pm – 2 scoops Myofusion – 50g protein, 10g carbs, 6g fats, 310 Cals
snacks – 40g cashew nuts – 8g protein, 12g carbs, 15g fats, 220 cals
calories – 2400
protein – 300
carbs – 220
fats – 30
there will most likely be some extra calories in there somewhere. Little things like a scoop of pre-workout etc.
I have some phd lean degree which I will take 2 weeks on, 2 weeks off.
PhD Diet whey
BSN no-xplode 2.0
MST RPG (best BCAA powder out there)
This diet is very similar to one that I did last year. If you don’t believe it’s effectiveness I went from this sort of shape:
So if you are looking for a diet that isn’t a carb free diet that leaves you tired and lethargic all day then give this a try. Its easy to do and IT WORKS!
It is very unlikely that you will go your entire training life without either voluntarily or involuntarily taking a break from the gym. This can be either a holiday, illness, injury or just to rediscover your passion for training.
Whether you intended to take the break or not is irrelevant. What is important is maintaining your hard work even whilst not at the gym. You may have put years into creating a physique you are proud of and you would not want to see all of this effort undone in a matter of a couple of months due to not being able to train. Whether the break is 1 week or 1 month there are methods you can adopt to maintain your muscle mass and condition.
These methods are lifestyle, diet and training related.
Here are my top 3 tips on maintaining your physique whilst you are not able to get to the gym.
Maintain good diet –
It is the main temptation by people taking a break from the gym to take a break from good diet as well. If for example you broke your leg and were unable to train, you should NOT give up on your diet as well. Maintaining a good maintenance calorie level diet with plenty of protein, low GI carbs and EFA’s will help your body to avoid catabolism so you will retain muscle, whilst also not giving your body excess calories to store as fat. Not going to the gym is not an excuse to give up eating healthy and pig out. Maintaining this diet will help you to stay on track for when you can get back in the gym.
Avoid alcohol –
If you are going on holiday and can’t get to a gym or even follow a structure diet, the very least you can do is not overindulge on alcohol. Alcohol is probably the worst thing for anyone to ingest if you are trying to maintain muscle and avoid fat gain. Alcohol will increase estrogen and make it very hard for your body to avoid catabolism. It also contains a huge amount of calories that will add to your daily intake and be sored as fat. Usually if you indulge in drinking alcohol it is likely that you will lose your dieting inhibitions and have that take away you desired earlier.
Train what you can –
If you are on holiday then there is no reason you cant go for a run, do some press ups, lift weighted objects and just generally do some body weight training. If you are injured then why not train your uninjured body parts. If you are ill there is very little you can do about it but in most cases there is no reason why even the smallest amount of training is not possible. Training of any kind will raise testosterone, stoke your metabolism and force your muscles to store glycogen. This will aid in maintaining muscle and keeping the fat off of all areas.
So these are my top 3 tips. Next time you have a break from the gym, take these into consideration and don’t lose all of the hard work you have put in.