Athlete
Real Life Real Results - Make it happen!
28 years old & have been seriously training with dedicated nutrition plans & workout programmes for the last two and a half years.
Currently holding two jobs & want to prove that even working long hours and pretty much every day of the week that you can still get the results you want. I am alw…
Currently holding two jobs & want to prove that even working long hours and pretty much every day of the week that you can still get the results you want. I am alw…
Gender
Male |
Sponsor
Legacy Sportswear
United Kingdom · Surrey · Woking
What is TEMPO and why is it important?
Tempo is written in four numbers representing the times in which it should take to complete the lift.
For example: Bar Squats - 3 sets, 12 reps
(4/0/2/0)
The first number refers to the lowering (eccentric) phase of the lift.
The second number refers to the amount of time spent in the bottom position of the lift.
The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.
The fourth number refers to how long you should pause at the top of the lift.
When you take your time or change up the tempo it allows you to really focus on the exercise at hand and will improve the quality of your training along with reduced risk of injury and strength gains.
The tempo changes allows for training variety and stimulus with muscles being overloaded in certain areas, greater time under tension and the pauses at top or bottom will recruit more muscle fiber creating strength gains.
Tempo is written in four numbers representing the times in which it should take to complete the lift.
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For example: Bar Squats - 3 sets, 12 reps
(4/0/2/0)
The first number refers to the lowering (eccentric) phase of the lift.
The second number refers to the amount of time spent in the bottom position of the lift.
The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.
The fourth number refers to how long you should pause at the top of the lift.
When you take your time or change up the tempo it allows you to really focus on the exercise at hand and will improve the quality of your training along with reduced risk of injury and strength gains.
The tempo changes allows for training variety and stimulus with muscles being overloaded in certain areas, greater time under tension and the pauses at top or bottom will recruit more muscle fiber creating strength gains.
Posted on January 14, 2014
I am delighted to confirm a fantastic clothing sponsor which launched in January 2014 - Legacy Sportswear.
They have a fantastic range of products for gym goers to professional athletes and everything in between for both men & women.
The quality, fit, price, colours are all second to none and I am one of three 'Sponsored Athletes' representing the brand both online and at various events throughout the year.
There are some big plans for 2014 so watch this space......photos, videos, events, competitions and more!
www.legacysportswear.co.uk
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They have a fantastic range of products for gym goers to professional athletes and everything in between for both men & women.
The quality, fit, price, colours are all second to none and I am one of three 'Sponsored Athletes' representing the brand both online and at various events throughout the year.
There are some big plans for 2014 so watch this space......photos, videos, events, competitions and more!
www.legacysportswear.co.uk
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Posted on January 12, 2014
Topic of the Week - Excuses!
Several people have been talking to me in and out of the gym and the topic of conversation has been about how they want to improve their bodies and make results BUT.......
I almost instantly switch off because of this word BUT. There is no time for this, making excuses is exactly that, an excuse why you can not do something positive in your life.
Common excuses like these sound familiar?
Don't have enough time
Gym is too far away
Gym is to expensive
I can't eat right
I can't train around other people
It's too hard / boring
It's not working
Too cold/hot
Too early/late
The list can go on and on and on! A lot of this is in the head. You need to get in the right frame of mind and be positive and confident that YOU can make the change and get the results that YOU need - ANYONE CAN DO IT!
I find time, I seek professional advice from the best and always have a goal to achieve to keep me focused and on track. I have a full time job working 8:30am-6pm, a part time job working 4pm-2am most weekends, I gym 6 days a week, I prep my food & stay on track and accountable to both MYSELF & my trainer.
It's time for YOU to make the changes. Do it in small steps and seek advice from your local Personal Trainer - they are there to help!
Several people have been talking to me in and out of the gym and the topic of conversation has been about how they want to improve their bodies and make results BUT.......
I almost instantly switch off because of this word BUT. There is no time for this, making excuses is exactly that, an excuse why you can not do something positive in your life.
Common excuses like these sound familiar?
Don't have enough time
Gym is too far away
Gym is to expensive
I can't eat right
I can't train around other people
It's too hard / boring
It's not working
Too cold/hot
Too early/late
The list can go on and on and on! A lot of this is in the head. You need to get in the right frame of mind and be positive and confident that YOU can make the change and get the results that YOU need - ANYONE CAN DO IT!
I find time, I seek professional advice from the best and always have a goal to achieve to keep me focused and on track. I have a full time job working 8:30am-6pm, a part time job working 4pm-2am most weekends, I gym 6 days a week, I prep my food & stay on track and accountable to both MYSELF & my trainer.
It's time for YOU to make the changes. Do it in small steps and seek advice from your local Personal Trainer - they are there to help!
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Posted on September 22, 2013
At the moment I am bulking and looking to put on around 6kg to take me to 82kg+ so this is going to require a lot of eating.
My diet for the past 18 months has been fairly stable and fairly low carb, high protein but this has been adjusted quite heavily to medium-high carb, higher protein, good fats and even more of everything!
My typical meal plan looks like this:
7am - Steak & Nuts
11am - I-Supp Accumulate Protein Shake
2pm - chicken breast, sweet potato, veg
5pm - I-Supp Accumulate Protein Shake
9pm - turkey breast, sweet potato, veg
All my meat is supplied by Surrey Hills Butchers, Oxshott, Surrey and are cooked in coconut oil.
My supplement plan looks like this:
6:30am - L'Glutamine, Vit D, Vit C, Omega 3, Multi-Vit
11pm - L'Glutamine, ZMA
Pre Workout
I-Supp Charge
I-Supp CR-Mono (Creatine)
Post Workout
I-Supp Pure Whey Protein Shake
I-Supp CR-Mono (Creatine)
Bananas
My diet for the past 18 months has been fairly stable and fairly low carb, high protein but this has been adjusted quite heavily to medium-high carb, higher protein, good fats and even more of everything!
My typical meal plan looks like this:
7am - Steak & Nuts
11am - I-Supp Accumulate Protein Shake
2pm - chicken breast, sweet potato, veg
5pm - I-Supp Accumulate Protein Shake
9pm - turkey breast, sweet potato, veg
All my meat is supplied by Surrey Hills Butchers, Oxshott, Surrey and are cooked in coconut oil.
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My supplement plan looks like this:
6:30am - L'Glutamine, Vit D, Vit C, Omega 3, Multi-Vit
11pm - L'Glutamine, ZMA
Pre Workout
I-Supp Charge
I-Supp CR-Mono (Creatine)
Post Workout
I-Supp Pure Whey Protein Shake
I-Supp CR-Mono (Creatine)
Bananas
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Posted on August 31, 2013
Increase muscle mass and get my weight to 82kg plus (adding 6kg of muscle over 16 weeks)
I have made progress and gains over the last 18 months which I am happy with. After my first professional photo shoot back in May with snhfoto Simon Howard it gave me some god images to start building my portfolio. It also gave me the right focus to observe my gains and evaluate what I need to work on to further develop my body.
My next goal starts now! Lean mass, developing my chest, legs & abs in particular. Under the guidance and tuition of @olly_foster we have developed a 16 week programme and nutrition plan to enable me to make steady mass gains on average half a kilo a week of muscle. It is going to be hard and my food plan has increased in all areas of protein, carbohydrates and fats and as always, fitting this in with my full time job as an estate agent is always fun!
Work Hard Play Hard - if you want results, you need to have a goal and aim towards this to keep you focused and motivated.
I have made progress and gains over the last 18 months which I am happy with. After my first professional photo shoot back in May with snhfoto Simon Howard it gave me some god images to start building my portfolio. It also gave me the right focus to observe my gains and evaluate what I need to work on to further develop my body.
My next goal starts now! Lean mass, developing my chest, legs & abs in particular. Under the guidance and tuition of @olly_foster we have developed a 16 week programme and nutrition plan to enable me to make steady mass gains on average half a kilo a week of muscle. It is going to be hard and my food plan has increased in all areas of protein, carbohydrates and fats and as always, fitting this in with my full time job as an estate agent is always fun!
Work Hard Play Hard - if you want results, you need to have a goal and aim towards this to keep you focused and motivated.
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Posted on August 18, 2013
The biggest thing you need in your training is motivation day in, day out. How do I get it?
I have to train on my own so not having a gym buddy makes it really hard to stay focused and push myself to the limit every session. So in my head the next thing is to have someone to answer to......for me it was my PT. I have been lucky enough to have leading fitness model Olly Foster (@Olly_Foster) as my PT. He has designed bespoke nutrition plans & workout programmes for me which has led to consistent gains in reaching my goals last year and this year. Ultimately I am after sponsorship from a supplement brand & the ultimate fitness magazine cover.
Having Olly there on hand to guide me in my results makes me determined not to let him down as well as myself. A lot of time & effort goes in to changing your physique and you can never expect quick results, you have to be patient and consistency is key.
Turning to social media has also helped in my fitness progress, as when you start to showcase your current condition to friends & beyond you feel even more pressure to succeed in changing your body otherwise it just feels like failure. Any constructive criticism from professionals in the industry & general comments and feedback only make you stronger.
Stay focused, there are naturally some highs and lows along the way but believe me, it is all worth it!
 |
I have to train on my own so not having a gym buddy makes it really hard to stay focused and push myself to the limit every session. So in my head the next thing is to have someone to answer to......for me it was my PT. I have been lucky enough to have leading fitness model Olly Foster (@Olly_Foster) as my PT. He has designed bespoke nutrition plans & workout programmes for me which has led to consistent gains in reaching my goals last year and this year. Ultimately I am after sponsorship from a supplement brand & the ultimate fitness magazine cover.
Having Olly there on hand to guide me in my results makes me determined not to let him down as well as myself. A lot of time & effort goes in to changing your physique and you can never expect quick results, you have to be patient and consistency is key.
Turning to social media has also helped in my fitness progress, as when you start to showcase your current condition to friends & beyond you feel even more pressure to succeed in changing your body otherwise it just feels like failure. Any constructive criticism from professionals in the industry & general comments and feedback only make you stronger.
Stay focused, there are naturally some highs and lows along the way but believe me, it is all worth it!
 |
Posted on August 8, 2013
