gymnasium – STOPJABBAINGON

OPERATION SUMMER BODY – TURKEY WRAPS

Posted on August 13, 2015August 20, 2015 by simonscholes in Blog

When people talk about being on a diet, the first thing that usually springs to mind for most is…..BORING FOOD

However, that really doesn’t have to be the case. You don’t have to spend your time munching on a bag of beansprouts or nibbling on a raw carrot.

I’ve spoken a lot in my vlogs & previous blogs about my current diet. Mine consists of my calorie intake being broken down to my macro intake. I have created a spreadsheet to calculate my daily intake for protein, carbs and fats so I know I’m staying on track, each and every day.

When it comes down to dieting there’s one important rule to remember. It doesn’t matter how you’re taking in the calories, as long as you’re not taking in more than you need too. One thing Julian from Titanium Fitness told me as we worked out my diet was, if you want to do it all in one hit you can do, and if you want to eat it all at the end of the day, you can do that too. Your body will take in the nutrients exactly the same way. Although I must say, if you can take in my current loads of 350g protein, 180g carbs and 97g fats in one go…..you’re a far better person than I am 🙂

So, todays vlog is about my meal this evening. I like to keep my food interesting, otherwise I’d drive myself crazy. Today I decided to make Turkey wraps, mainly because it was the first thing that came out the freezer when I opened one of the drawers.

Ingredients:
400G Turkey “excellent meat, high in protein and very low in fats”
1 Onion
A hand full mushrooms
Some mini broccoli
Salad
Tortilla Wraps

First, I browned off the turkey in the frying pan, using coconut oil rather than normal cooking oil.

Once I’d done this, I added in some of my favourite herb and spices to give the meat a little extra flavour. Personally, I LOVE TURKEY. However, my wife, she’s not the biggest fan, so I need to make meals with it a bit more interesting for her pallet.

Spices I used to make the Turkey a little more interesting

I then added in the vegetables (onions, mushrooms & broccoli) and let it all steam and cook together, blending in the spices and flavours of everything together.

While this was happening, I then made up a simple salad of leaves, cucumber & cherry tomatoes and gave them a light olive oil dressing.

Finally, I warmed the tortillas up in the oven and served everything up on the table with a selection of sauces to be used in the wraps.

If I’ve said it once, I’ll say it a million times. IT DOESN’T MATTER WHERE YOUR CALORIES / MACROS come from. As long as you keep track of them and make sure you don’t eat too much of a certain thing (i.e. going over on your carbs) then you’re fine. However, you do need to know where you want to be on calories, otherwise you’re just eating without knowing what your body requires.

The final meal was fantastic, and yes, my wife enjoyed the turkey….so much so, she didn’t even realise it was turkey until I told her.

So, what are your favourite meals to make while you’re working on a new diet? What do you do, to keep things interesting on your dinner plate?

GETTING MY SUMMER BODY

Posted on July 3, 2015August 4, 2015 by simonscholes in Blog, Sport

So, I’ve been writing my training plans in blog form for a little while now on and off. However, like lots of people I’ve felt things just weren’t quite going my way. My body shape wasn’t changing to how I’d like it and my weight was steady fluctuating by about 500g up and down.

I know I’m not going to look like Steve Cooke anytime soon, but, I wanted to start to make a difference to my body shape and size. I was chatting to a business friend of mine (Titanium Training) I did some filming for a little while ago. He’s a former powerlifter and I filmed a competition for him.

Anyway, he has studied for years and works as a trainer but also helps people with nutrition etc. He kindly offered to sit down with me and discuss my current diet and improve on.

Oh boy, did we improve on it.

I kind of knew it myself, but, he pointed out a lot of my diet was supplement based and there certainly wasn’t enough actual food involved in it at all. We worked out my actual maintenance level of calories which went from around 1600 calories to 3500. Your bodies metabolism alters to suit the calories we take in, and mine had moved to such a low level that for me to drop any weight or mainly lose fat I’d be taking so few calories in my body wouldn’t function or be able to train.

We broke down the calorie intake to my macros which we went for 350g protein, 262.5g Carbohydrates & 115g Fat. My start weight two weeks ago was 91.1kg

So, for the last 2 weeks I’ve been eating more which is been interesting diet wise and I’ve put on weight. Today is the end of my 2 week process of building my metabolism again and have gained weight to 93.4kg.

So from today I’ll be slowly cutting down my calorie intake. We’re starting by removing 200 calories from my carbohydrate intake (My protein level always stays at 350g to keep muscle size). Once my body settles into the new calorie intake and I stop losing weight I’ll then drop another 200 calories and so on and so forth until I get to an ideal body weight for my fat content that I’d like (10%) which is 85kg.

So here we go, this is me now and I’ll keep you updated each week as to my progress with photos and the food I’ve been eating and training I’ve been doing, or you can follow me on instagram (stopjabbaingon) and see daily pictures.

WEEK 1- SIDE 93.4KG — WEEK 1 – SIDE 93.4KG

WEEK 1 - FACING 93.4KG — WEEK 1 – FACING 93.4KG

I hope you enjoy my journey, and I’d love to hear your stories about changes you’ve made to make a difference.

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TUESDAY 16TH JUNE 2015 – CHEST SESSION

Posted on June 16, 2015 by simonscholes in Blog

So, it was chest fun this morning. Just went for major repave. So much so, I forgot to keep a note of how many reps and sets I did this morning. I can honestly say though with seated incline, smith incline, flat bench, cable flyers low, cable flyers high and tricep chest based push downs I completed about 10 sets on each exercise.

We didn’t go too high on the weights, mainly because we where knackered but we kept the intensity high and hard.

Sometimes, it’s not about the numbers but more about getting the session out in the first place.

Do you always keep a copy of what you’ve done in the gym session wise?

It is wise to do so obviously, so you can see improvements etc, but sometimes, well it’s just not that simple, like with my session today.

MONDAY 15TH JUNE 2015 – LUNCH CARDIO SESSION

Posted on June 15, 2015 by simonscholes in Blog, Sport

So, we hit the gym again this lunch time for a cardio session. I’m trying to keep up the steady state cardio work at the moment rather than HIIT training. In the last 3 weeks or so, I must admit, I’ve found I’m getting more muscular definition and size, especially in my shoulders and legs and although it’s still early days so I can’t be sure, I’d like to think it’s the alterations to my cardio sessions that are making a big difference.

Rather than burning muscle to complete a cardio session I’m just burning fat, which is never a bad thing.

So todays session was:

30 minutes, incline of 15% (maximum for machine) at 5kph. Calorie burn of 462.

What kind of cardio training do you do in your weekly sessions?

TRAINING 28TH MAY 2015

Posted on June 4, 2015June 4, 2015 by simonscholes in Blog

So today was a leg’s session for the morning. I’m trying to exhaust the muscles during my sessions at the moment so I work through hypertrophy. I’ve a couple of leg niggles so have to be careful still managed this session

Hammer strength leg raises, 12 x 10 (for 6) 8 (for 3) 4 (for 3) @ 20kg per leg

Leg Press, 1 x 8 @ 100,150,200,250,300,350,300,250,200,150,100kg super setted with leg raises @ 10kg per leg x 8

Deadlift 4 x 12 @ 60kg

Calf Raises (hammer strength seated machine) 6 x 15 @ 40kg

Training 27th May 2015 (Lunch Session)

Posted on May 31, 2015May 31, 2015 by simonscholes in Blog, Sport

So, my training partner and I have decided that as good as doing HIIT sessions is we need to do something different that’s less counter productive to what we’re trying to achieve body wise.

Many people talk about constant low effort walking etc etc. So we thought we’d give it a crack. We normally burn around 600 calories in a 30 minute session of HIIT so didn’t expect to come anywhere near this during our cardio walking session.

We set the treadmill on an incline of 15% (as high as it would go) and set the pace at 5kph and cracked on.

Bloody hell fire. 8 minutes in and we’re both sweating, 20 minutes in and we up the pace to 5.5 then 6kph for the final 5 minutes. Just a little over 500 calories in 30 minutes and we where both sweating just as much as we would doing HIIT. However, I think the walking was actually a little bit harder than the usual cross trainer session. I was frankly blowing out my arse, and was loving every minute of it. Here’s to more walking sessions in the future (3 a week) and let’s see what happens.

What cardio session do you do that works for you?

Training 30th April 2015

Posted on April 30, 2015 by simonscholes in Blog

Todays morning session hit’s my back. This is without doubt the weakest area of my body. I have a huge amount of work to do on everything but my back especially.

Machine Seated Row: Warm up 3 x 15 @ 25kg, 8 Reps with no recovery @ 65,55,45,35,25,15kg

Seated Lat Pull Down: Warm Up 3 x 15 @ 15kg, 8 Reps no recovery @ 65,55,45,35,25,15kg

Bent over Barbell row: Warm Up 1 x 25, 1 x 35kg, 8 Reps no recovery @ 50,45,40,35,30,25kg

Pull Ups: 3 x 8 (with green theraband to aid movement)

Lateral wide Straight Arm Pull Downs superseded with close arm pull downs: 3 x8 per exercise @ 25kg

30 Mins easy exercise bike cardio

Circuit Training 29th April 2015

Posted on April 29, 2015 by simonscholes in Blog

10 Minutes exercise bike easy warm up

Circuits, 40 seconds on, 20 seconds recovery per exercise.

Set 1, Plank, Press Up’s, Swinging Kettle Bell, Left Plank, Right Plank, Medicine ball slam, Crunches, Alternate Squat Thrusts, Skipping

Set 2, Press Ups, Medicine Ball / Legs @ 90 degrees crunches, Skipping, DB Curls, Tricep Dips, Kettle Bell Swing, Crunches, Plank, Medicine Ball Slam

Set 3, DB Bicep Curl, DB Shoulder Press, Tricep Dips, Skipping, Plank, Crunches, 90/90 Crunches, Press Ups, Kettle Bell Swing

30 Mins Exercise Bike easy cardio

My Training Tuesday 28th April

Posted on April 28, 2015 by simonscholes in Blog

7am Session – Shoulders

Seated Press 8 reps a time minimum rest per set

30kg,27.5,25,22.5,20,17.5,15,12.5,10,7.5,5,2.5

Seated Lateral and Forward Raises 3 x 8 @ 5kg

Standing Lateral Raises 8 reps a time with minimum rest per set

10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5

Seated bent over Rear Delts 8 reps minimum rest per set

10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5

Shrugs

3 x 8 @ 50kg, 3 x 8 @ 30kg

Spin Bike 30 mins easy cardio

Afternoon session

Biceps

EZ Bar 4 x 8 @ 20kg+ bar, 30kg + bar, 40kg + bar, 40kg + bar

EZ Bar + Chains 3 x 8

Single Arm Curls DB Drop Set 3 x 8 @ 27.5kg, 22.5kg, 15kg

Half Rep Barbells 3 x 8 @ 10kg, 20kg, 30kg

Chin Up’s 10 reps in 3 sets 4,3,3

My Training Monday 27th April

Posted on April 27, 2015April 28, 2015 by simonscholes in Uncategorized

So, I’ve had a few people in the past ask me what I do training wise and how to train themselves. I’d never suggest what I do as training will work for someone else, hell, it barely works for me sometimes unless I get my diet sorted out. Anyway, I’m going to start posting my training each day so you have a rough idea what I’m doing each day work out wise. So let’s get this thing started, Monday 27th April 2015 7am – Weights, Chest Session Incline Bench Dumbell Press, warm up 3 x 8 reps with 10kg bells. Main session, 35kg bells x 8, 32.5kg x 8, 30kg x 8, 27.5kg x 8, 25kg x 8, 22.5kg x 8, 20kg x 8, 17.5kg x 8, 15kg x 8, 12.5kg x 8, 10kg x 8, 7.5kg x 8 Flat Bench Dumbbell Press, warm up 3 x 8 reps with 10kg bells. Main session, 35kg bells x 8, 32.5kg x 8, 30kg x 8, 27.5kg x 8, 25kg x 8, 22.5kg x 8, 20kg x 8, 17.5kg x 8, 15kg x 8, 12.5kg x 8, 10kg x 8, 7.5kg x 8 Cable Flyes, 3 x 8 @15kg Tricep Press machine (chest exercise), 70kg x 8, 60kg x 8, 50kg x 8, 40kg x 8, 30kg x 8, 20kg x 8, 10kg x 20 30 minutes on the exercise bike easy calm cycle. 1pm lunch session, Hard cardio session. 30 mins x-trainer, 502 calories done in total. So there we go, that’s today’s sessions, keep your eyes peeled to be bored more by my training sessions. Let me know what you’re getting up to training wise guys. Cheers Si