Importance of training legs (Thursday training tips and Friday re-feed)

Morning All.

Yesterday I trained legs with Russell. Training one major muscle group once a week is still proving to be increasing results, if not in size but in strength gains. We did an advanced training method of pyramids on the leg press, and I’d you hit it hard enough it should feel like your a cowboy and have been shot in both legs for a good few days, causing DOMs (delayed on-set muscle soreness). This morning I’ve got DOMs and can feel it in my quads when walking up and down stairs.

Training legs, like we did yesterday should spike your hormone levels and produce chemicals within the body to encourage other parts of your body to grow and give you notably more results in the form of strength, or some size. Having big legs or bigger legs in correlation with other major muscle groups will always add towards other lifts eg: dead lifts which are for back anyway!

So we trained pyramids on the leg press from 2x20kg plates either side all the way to 8x20kg either side, and back down defending. This was followed by squats, and calf raises.

From there we did an abs circuit.

Ive also included a screenshot of my diet from yesterday, notably going over my saturated fats ever so slightly, but keeping within the limit on carbs and sugars. That app is designed for my carb cycling ketogenic diet also shows that some values are over and under which is not a major problem, the app is used as a guide and not 100% accurate and doesn’t take into account multi vitamins etc.

Pictured is also my leg press from
Last week representing 8 plates a side and my diet from yesterday, today is re-feed day, so carbs carbs carbs!

Enjoy your day.

Start of week Two – re-feed day!

Morning all!

As everybody went out to party last night I kept the one good eye on my nutrition and the other on going to sleep. I got an early ish night and up early this morning for work. Today is the re-feed day which I’ve been looking forward too. This is now the start of the second week and it’s good to start on a re-feed day. Hopefully I can get some good carbs down me today, including sweet potato and rice.

Start of week 2, let’s go!

beachfitproject day 2 nutrition & training

Trained today with Matt and did shoulders. Will be attending again later to finish off with some cardio.

My delivery of supplements came today an I’ve gone for the USN pure protein igf-1 as it’s absolutely delicious in vanila, and also goes well with protein. Also tried there protein dessert, and that’s suppringly tasty as well. It’s low in carbs, high in protein and low in sucrose, so perfect for a snack in my diet or a late night snack if feeling peckish. I’ve also started my grenades which in my opinion are one of the best thermogenics on the market, and certainly give me a buzz in the gym.

Tonight for dinner I have steak and vegetables. Today I’ve had half a jacket potato so my carb intake for the day would be around 60-80g approx. last day of the carb cycle tomorrow and on the fourth day will be the re-feed of carbs.

Beach Fit Programme

A lot of you will be going on holiday in the next couple of months, and wanting that desired holiday body!

I will be conducting this 8 week diet, cardio and weight training to show you how with determination and desire (and a little bit of hard work along the way) you can achieve that holiday body!

This 8 week programme is designed for you to lose body fat and a fairly reasonable pace, with expected results of around 20-28 Lbs in weight loss.

You will have to keep tuned on what training I am doing each day with different posts, and I will also be including key diet plans for individual days! I will also include pictures of changes including abdominal pictures and the changes once a week, and other areas. Measurements will be taken as that is the true indication of inch loss a posed to weight loss as that can fluctuate depending on a variety of circumstances.

I will be including any supplements that I use, which will be including USN’s IGF-1 Pure Protein, Maximuscle Thermobol, Grenade Thermogenic Tablets and also CLA. My diet will be following a Carb Cycling Diet.

A cyclic ketogenic diet (carb-cycling) is a low-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption. This is a form of the general Ketogenic diet that is used by bodybuilders as a way to maximize fat loss while also building body muscle. A ketogenic diet limits the number of grams of carbohydrate the dieter may eat, which may be anywhere between 0 and 100gms per day. The remainder of the caloric intake must come from protein and fat sources in order to maintain ketosis. Ketosis is the condition in which the body burns fat (ketones) instead of glucose for fuel. The Cyclical Ketogenic Diet can be complex, as it requires the dieters to closely watch the number of carbohydrate grams they eat during the intermittent period that they are not maintaining a strictly low carb/moderate protein diet.

Not everyone is dedicated enough to wait long enough for the body to adjust, so the potential for burnout on a non-cyclic ketogenic diet (like Atkins) can be high. Although most people report an absence of cravings while in ketosis, some people may crave carbohydrates during ketosis, for psychological reasons.

A CKD offers a way to combat this. It offers a cyclical “refeed” (sometimes also called a carb-up). What happens during a refeed is that the dieters will change their diet to comprise mostly complex carbohydrates, limiting dietary fats as well as sucrose and fructose. Since the glycogen stores in their liver and muscles are depleted, these carbohydrates go straight to refilling them, instead of being added to the body’s fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual’s maintenance intake.

The goals of a refeed are threefold:

a) to refill depleted glycogen stores

b) to upregulate hormones and thyroid activity that is depressed during dieting, keeping the metabolism stable and able to keep burning calories at a sustainable rate

c) to provide a psychological “break” that makes the rest of the diet easier to bear

A refeed is risky, as careless individuals can end up gaining fat, instead of losing it, if they eat more carbs than is needed to refill their glycogen stores. The timing, duration and macronutrient composition of a refeed are crucial to the overall success of the diet.

I will be aiming for 100g of carbs for three days, and as much protein as my body needs to stop being hungry, so expecting around 140g per day, along with around 60-80g of fat intake. On the fourth day I will ail for around 3-400g of carbohydrate, but still maintaining high levels of protein.
Back in the gym it will consist of high intensity weight training, followed by a cardio session every morning, and if my body allows another cardio session at the end of the day. Energy levels during the 3 day low carb cycle will be difficult to maintain, so with the right intake of supplements and nutrition Il show you how this project can be a success for you, as it will be a success for me.

Hope you the project.
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