FEBRUARY 2015
GET MOTIVATED!
Gym Junkies expert Joe explains one of the biggest challenges you will have to overcome when on your journey to achieve your goals
DIARY OF A PHYSIQUE COMPETITOR At 37 can I carve out a physique that will make an impact on stage?
WWW.GYMJUNKIES.CO.UK
FEBRUARY 2015
CONTENTS 3
Meet the Expert
4
Diary of a Physique Competitor
5
Nutrition Advice
6-9 10
Motivation
11
Bulking Intro
12-13
Whether you’re looking to bulk up in time for the summer or slim down ready for the beach were here to help you.
Bulking Exercises
14
Bulking Workouts
15-16
Bulking Week by Week Tracking
17
Slimming Intro
18
Slimming Exercises
19
Slimming Weekly Workout Tracker
20
Welcome to the training and nutrition section of your Gym Junkies membership. We hope your enjoying the supplements and snacks we have hand picked for you this month!
Recipes
Got any training or nutrition questions you want answered or problems you need resolved? Our resident Gym Junkie expert Scott is here to help, just head over to your members area and ‘Ask the Expert’. We have scored some great discounts for you to take advantage of this month, so if you loved what you have received but don’t want to wait until your next box just head over to our discount page online... Enjoy! Ollie, Graham and Scott
Progress Chart
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SCOTT EXLEY VITAL STATISTICS
102kg 16 stone
182.88cm 6ft
Scott is a former International athlete having competed for Great Britain as a decathlete, he has fought MMA at a semi pro level, run multiple marathons and is currently preparing for his first physique competition. Professionally Scott has been personal training and providing group exercise since 1999, he has worked with physiotherapists since 2003 providing exercise rehabilitation and disease management programmes and is an accredited strength & conditioning coach and nutritional advisor with his clients ranging in age from 7-101. Whatever your condition or level of ability, Scott has the knowledge and experience to help. To find out more check out his website www.100percent-fit.co.uk -3-
DIARY OF A PHYSIQUE COMPETITOR: PART 1 At 37 can I create a winning formula to carve out a physique that will make an impact in pictures and be successful on stage? So here we are, 2015…Christmas done and dusted, another new year is underway! I’ve had a great bit of time off over the festive period relaxing and having fun with the fam. My batteries feel recharged to tackle the year ahead but I do feel a bit groggy. The problem is that I’m an all or nothing person, always have been. In my normal daily life when I’m working and training I find it easy to be disciplined. However, I have an insanely sweet tooth and when I have time off it’s like a little demon. I swear I can hear all kinds of sweet, tasty goodies calling my name and even tapping me on the shoulder as I walk past them! I’m just gonna put it out there…I’m weak!! So, after a week or so of battering all my favourite things its time to get back on the health and fitness wagon. I believe in setting goals, you are successful as soon as you start working towards something worthwhile. No challenge, no change. Simple. I will be 37 this year and my goal is to get in the best shape of my life. Yep, I’m gonna tan up, don some board shorts and strut my stuff on stage in comparison to a bunch of other dudes. Welcome to the world of physique competition. Finding a competition so I have a date to work towards is phase 1. The UKBFF South Coast Championships at the Portsmouth Guildhall are on 26th April which is looking like the best place to start. I have been training for 20 plus years but it has always been aimed towards improving my sporting performance. Growing up and into my 20’s I was an athlete and am proud to say that I have competed for Great Britain as a Decathlete. Since then I have had a spell of MMA (cage fighting) and endurance running, marathons and coastal trail races. Being strong was important but I had to balance that out as I needed to be athletic, fast,
explosive and simply just able to keep going and going. Packing on slabs of heavy muscle was just not conducive to peak performance. Since becoming an accredited strength & conditioning coach a few years ago I have realised just how much I enjoy lifting weights and I found myself in the gym more. I had been on a great run of weight training during 2013 getting stronger and making real progress with my shape. That all changed when I had my jaw broken on a night out. Some guy took offence to my dance moves and sucker punched me, I didn’t even see it coming! After the dust settled following surgery and a month without being able to eat properly or train I was a soft 89kg. If I’m honest the way I’ve behaved on numerous nights out in many different places in my mid 20’s to early 30’s I’m lucky nothing worse happened to me! Still, we live and learn. I didn’t like feeling vulnerable afterwards and I think that is part of what has set me on this path. I wanted to build my body back stronger and bigger to give me my confidence back. I bulked for the whole of 2014 tipping the scales at 103kg just before Christmas. Boom! 14kg, just over 2 stone, of gains!! So, here we are. At 37 with a family, business and all kinds of commitments am I going to be able to get anywhere near the incredible condition of the likes of Ryan Terry in 116 days? Well, lets see…challenge on! I am going to record everything I do to decipher what does and doesn’t work. This will allow me to provide an effective, fool proof, results guaranteed, all inclusive programme at the end of all this for anyone else that wants the cover model look. Whatever your personal goal or aims are this year don’t let any weak ass excuses stop you from getting what you want. You owe yourself no regrets. Get after it!
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NUTRITION ADVICE
Last month I gave you eating plans to follow meal for meal, for this issue I want to give you more of an overview as I do not want you to think that you only have to eat the specified meals. Lets keep it simple: If it bleeds or grows you can eat it. So basically if you can kill it, catch it, pick it or harvest it you can’t really go wrong. We are talking meats, fish, eggs, grains, seeds, nuts, vegetables and plants. Do not always buy in to the advertising or marketing strategies of big companies. No matter what cereal companies tell you there is no magic nutrient in there that cannot be found in nuts, greens or fruits. Similarly do not buy into the low fat or no fat dairy options. My best examples are yoghurts and milk, to achieve the low or no fat the manufacturers replace all the good, wholesome, natural fats with a load of chemicals, sugar or both! If you cannot
pronounce an ingredient let alone know what it is, why would you eat it?! Do not be afraid of fats, if I have dairy I always go full fat, I cook using coconut oil, and eat nuts, avocado’s and oily fish regularly. In terms of carbohydrates, oats, sweet potato, quinoa, rice and vegetables are what my body seems to process best. Protein wise my favourite sources are chicken, turkey, steak, fish and eggs. Do not be afraid to experiment with different combinations of foods to find what works best for you. For example, carbs for breakfast always sounds like a good idea but unless I have exercised first they can leave me feeling sluggish. I have found that steak, eggs and plain mixed nuts leaves me feeling, strong, alert and energised. Pay attention to how foods make you feel to learn what suits your body best. -5-
Here are a few 15 minute recipes to get you started…
BREAKFAST BAKED EGG WITH SPINACH NUTRITIONAL VALUE
METHOD One Preheat the oven to 190 degrees Celsius. Heat the oil in large pan over a medium heat. Add the onion and mushrooms and cook for about five minutes until the onions are translucent and the mushrooms are slightly browned
(Per serving)
Two
Serves – 2 Calories – 206 kcal Fat – 9g Carbs 8g Protein 22g
Chop the chillies, discarding the stalks and slice the ham into strips. Then stir them into the mushrooms and cook for about five minutes until heated through. Drain any water and season with pepper.
INGREDIENTS
Three
1 tablespoon of olive oil/coconut oil 100g of chopped onion 100 g of chopped mushrooms 2 slices of ham Handful of baby spinach 2 Jalapeno chillies 2 Eggs
Divide the mixture into two oven safe bowls that have been lightly greased. Carefully crack an egg into each, making sure to keep the yolks intact. Place on a baking tray for about 8 minutes. -6-
LUNCH MACKEREL AND POTATO SALAD
METHOD
NUTRITIONAL VALUE
Meanwhile, slice the spring onions and cut your avocado and beetroot into chunks. Chop the rocket or add straight from the bag!
(Per serving)
Serves – 1 Calories – 633 kcal Fat – 47g Carbs 35g Protein 33g
INGREDIENTS
60g of red potatoes 10g of spring onions Half an avocado 1 fresh beetroot Handful of rocket A few capers 100g of smoked mackerel 1 lemon 40g crème fraiche
One
Wash your potatoes the poke several holes in each. Place on a microwavable plate and cover with a sheet of kitchen roll. Microwave for seven minutes turning half way through.
Two
Three
Plate up your spring onion, beetroot, avocado and capers and cover with rocket leaves. Slice up chunks of mackerel and add them on top.
Four
When your potatoes have cooked and cooled, cut into chunks and add to the salad. Blend the juice of half a lemon with the crème fraiche and spoon over the salad. -7-
DINNER SPICY CAJUN CHICKEN AND DIP
METHOD
NUTRITIONAL VALUE
Two
(Per serving) Serves – 2 Calories – 160 kcal Fat - 3g Carbs - 6g Protein - 28g
INGREDIENTS
230ml Sour Cream ½ Cucumber (Shredded) Handful of spring onions 2 tablespoons of lemon juice Pinch of salt and black pepper 450g of chicken mini breast fillets 2 teaspoons of olive oil/coconut oil 2 teaspoons of fajita spice
One Preheat the grill to a medium-high heat. Combine the cucumber in a bowl with the sour cream, chopped spring onions, lemon juice, salt and pepper. Stir into a mix
Coat the chicken in the oil and spice before grilling for 5 minutes on each side so the meat is no longer pink.
Three Serve with the sour cream dip
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TREAT 100% FIT HOMEMADE PROTEIN BARS NUTRITIONAL VALUE (Per serving) Serves – 10 Calories – 284 kcal Fat - 12g Carbs - 27g Protein - 17g
INGREDIENTS
METHOD One Mix peanut butter with honey then microwave on high for 80 seconds.
Two Dump in rest of ingredients and get your mix on!
Three Dollop into approx 9 inch dish and level out for even spread. Leave to stand for 20 mins then cut into portions and store in fridge until ready to demolish!
240g Organic peanut butter 225g Honey 120g Whey Protein (Chocolate) 90g Organic gluten free oats Handful raisins/buts/sultanas (optional)
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MOTIVATION!
One of our Gym Junkie experts Joe explains one of the biggest challenges you will have to overcome when on your journey to achieve your goals
that day, you are again making more of a commitment to yourself.
Topic: Procrastination (putting it off!)
By having friends or training partners who train with you, you will not want to let them down! You can share targets and goals and motivate each other to smash them. Use the Gym Junkies community, this provides some means in which to contact other members with similar goals and aspirations. Check out the online content in your member’s area. Another reason to train with other people is because if having a coach is out of your budget, training partners can provide significant amounts of motivation and a wealth of knowledge sharing opportunity.
So what is procrastination? And how could it be affecting you? Basically, procrastination is the act of putting off essential tasks until a later time, for example, “I will workout today, but not until I have….” most of the time non-essential tasks are done before the more critical ones. Although this procrastination definition seems pretty simple, the effects of procrastination are not. Procrastination may be one of the biggest challenges you will have to overcome when on your journey to achieve your goals. We will look at ways we can try to combat procrastination.
Find Training Partners
Write your goals down This is simple, yet effective. By doing this you will keep yourself informed on why you are working so hard when it gets tough. You will be training with purpose! Because what’s the point in training with no purpose?
Commit to a schedule This can be different with each day. It can be written out in detail by a coach or written by you in a loose and casual format.
Follow these rules strictly to avoid procrastination, also use this guide to help other people who you spot putting it off!
Commit to your training locations Are you at home, traveling, or work? What is available to you in each of those locations? By doing this you are avoiding the possibility of telling yourself that, for example, you will workout after work instead of before. By choosing a location that you will defiantly visit on
Now we got that covered! Let’s move on to some of Scotts workouts this month…
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BULKING BOOM!
Buckle up as this is heavy and simple back to basics. Supersets are out meaning just straight sets giving you more recovery, allowing you to lift heavier and harder to jack up your gains!
Strong start to our gym junkies programming last month, I personally stacked on 14 kg of muscle in 12 months using workouts similar to that in our first magazine so don’t feel you have to change if you are seeing and feeling good results. However, this month I am going to get you bulkers started on what I know you really want‌a good old fashioned body part split!
We are still concentrating primarily on big, compound free weight exercises as there is simply nothing better for building strength, thickness and ultimately shirt splitting size. Lift explosively but always slow down and control the eccentric (lowering) phase of each repetition for maximal muscle trauma.
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BULKING EXERCISES Check out this months exercises! If you’re unsure, head over to your members area for photos…
INCLINE BARBELL BENCH PRESS
Lie underneath bar at a 45 degree incline, hands gripping at shoulder width feet flat on floor. Lift bar off rack, brace body by pushing through feet control bar above chest. Lower bar down to chest at nipple height and push back up.
FLAT D’BELL BENCH PRESS
Lie on bench. Start with arms straight above face palms facing in front. Lower D’bells to chest and squeeze back to the top.
INCLINE D’BELL FLYES Lie on bench set approx 30-degree angle. Start with arms straight above face palms facing in. Slight bend in elbows as you lower to full stretch at sides, palms up. Squeeze back up to top.
DEADLIFT
Stand with feet hip width shins touching bar, grip bar overhand arms
straight against outside of knees, hips should be higher than knees, chest up & shoulders back. Push down through heels keeping arms straight and chest high until legs straight.
SABOR
Start with inside knee on bench and same arm supporting. Hold d’bell with a neutral grip, arm straight, flat back & shoulders square. Pull d’bell from underneath shoulder towards hip maintaining back & shoulder position.
PULLDOWNS TO CHEST
Grip bar overhand shoulder width, arch back and pull down pushing chest up to meet bar while squeezing shoulder blades together
SEATED D’BELL PRESS
Start sat with the bench upright, d’bells on shoulders. Keep back flat & push d’bells overhead.
D’BELL LATERAL RAISE Hold d’bells with palms facing hips. Raise arms straight up to sides just above shoulder height rolling wrists forwards in a pouring motion. - 12 -
REAR DELT CROSSOVERS
upright & elbows tight to side.
LYING D’BELL FRENCH PRESS
Hold left handle in right hand, right handle in left. Use a neutral grip, arms straight, wrists crossed. Leaning forward slightly keep arms straight and squeeze back until shoulder blades together
Lie on flat bench holding D’Bells with straight arms, neutral grip, keeping elbows in bend arms and lower until just behind head
ALTERNATE D’BELL CURLS
BACK SQUATS
Curl 1 d’bell at a time up to in front of each shoulder alternately. Push elbow away & supinate wrist half way up/ down.
STANDING BARBELL CURLS
Lie back on bench at least 45 degrees, let D’Bells hang at sides with neutral grip. Curl supinating wrist halfway up
SEATED INCLINE D’BELL CURLS
Start sat with the bench upright, Curl 1 d’bell at a time up to in front of each shoulder alternately. Push elbow away & supinate wrist half way up/down.
PUSHDOWNS
Overhand grip on bar begin with elbows tight into sides, bar chin height, push down until arms fully extended (push straight down not back into your waist)
LEG PRESS
Sit in the seat and make sure you know which lever works the stops! With feet hip width on platform push up through heels with feet flat, keep going until legs extended then lower back deep, knees to chest.
LEG EXTENSION
Adjust seat so knee lines up with pivot point, pads resting ankle height Keeping bum on seat lift feet extending legs, squeeze for second at top.
SINGLE LEG CALF RAISE
LOADED PARALLEL BAR DIPS Start with arms straight. Lower to 90-degree arm angle keeping body
Stand underneath bar, hands shoulder width, feet hip width 10-2 position. Bend knees lowering to below parallel with hips. Knees follow line of toes and push bum out behind so weight through heels. Retain upright posture and keep chest high as drive back up to start.
Hang half a foot off step; keep leg straight and lower heel to full stretch. Push back up by rolling through forefoot until up on toes. Hold d’bell in opposite hand to increase load.
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BULKING WORKOUTS DAY 1 - CHEST
DAY 4 - ARMS
1.Incline Barbell Bench Press 5x5 (3-5 mins rest)
1.Alternate D’Bell Curls 3x8 each arm (2 mins rest)
2.Flat D’Bell Bench Press 5x10 (2 mins rest)
2.Standing Barbell Curls 2x5-8 (3 mins rest)
3.Incline D’Bell Flyes 3x10 (2 mins rest)
3.Seated Incline D’Bell Curls 3x12 (2 mins rest) 4.Pushdowns 3x12 (90 seconds rest) 5.Loaded Parallel Bar Dips 3x5-8 (3 mins rest)
DAY 2 - BACK 1.Deadlift 5x5 (3-5 mins rest)
6. Lying D’Bell French Press 3x12 (2 mins rest)
2.SABOR 5x10 (2 mins rest) 3.Pulldowns To Chest 5x10 (2 mins rest)
DAY 5 - LEGS 1. Back Squats 5x5 (3-5 mins rest)
DAY 3 - SHOULDERS
2. Leg Press 5x10 (2 mins rest)
1.Seated D’Bell Press 5x5 (3-5 mins rest)
3. RDL 3x10 (2 mins rest) 4. Leg Extension 3x12 (2 mins rest)
2.D’Bell Lateral Raise 5x10 (2 mins rest) 3.Rear Delt Crossovers 3x12 (2 mins rest)
5. Single Leg Calf Raise 3x12 each (rest only while doing other leg)
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SET 6
SET 5
SET 4
SET 3
SET 2
SET 1
Bulking
SET 6
SET 5
SET 4
SET 3
SET 2
SET 1
Bulking
CHEST
CHEST
BACK
BACK
SHOULDERS
WEEK 2
SHOULDERS
WEEK 1
ARMS
ARMS
LEGS
LEGS
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SET 6
SET 5
SET 4
SET 3
SET 2
SET 1
Bulking
SET 6
SET 5
SET 4
SET 3
SET 2
SET 1
Bulking
CHEST
CHEST
BACK
BACK
SHOULDERS
WEEK 4
SHOULDERS
WEEK 3
ARMS
ARMS
LEGS
LEGS
SLIMMING Losing weight is not complicated; keep it simple with this thought: Eat less, move more! Eat smaller portions more regularly, every 2.5-3 hours and up your activity levels.
functional equipment so here is a nice circuit to blast your bodies from top to bottom. Complete 4 rounds of this circuit, 30 seconds on each exercise moving straight from one to the next.
Team sports, gym classes, boxing, wrestling, martial arts, swimming, dancing, running, cycling, walking, yoga, pilates‌ the possibilities are endless! Add 2-3 extra sessions on the days you don’t do the below session to your week and you will be shaping up nicely for Easter.
Rest 1 minute between rounds.
There is no secret to slimming down, find 1 or a few things you enjoy doing and make sure you do them regularly. Being consistent with activity and making better food choices is all you need to make a healthier and happier you.
After completing your 4th round get started on 35 minutes of steady state cardiovascular exercise ASAP on your preferred piece of equipment. This combination of high intensity intervals followed by steady state cv will massively elevate your fat oxidization levels serving to melt the weight off you making you leaner & firmer by the end of the month. For best results complete 3 sessions per week.
Every gym you set foot in now has - 17 -
SLIMMING EXERCISES INVERTED ROW
Check out this months exercises! If your unsure, head over to your members area for photos‌
Use rings/suspension trainer or bar. Hang with arms straight (Lower body angle increases difficulty). Pull up to push chest high and squeeze shoulder blades together at top.
ALTERNATE LANDMINE PRESS Hold bar just in front of shoulder, neutral grip Brace midsection and push up explosively letting go of bar and catching with other hand.
KETTLEBELL SWINGS
With feet hip width swing bell back between legs until forearms hit thighs. Keep legs stiff, bum & chest high. Drive hips through explosively returning bell to shoulder height bottom facing away.
ALTERNATE JUMPING SPLIT SQUATS
Start in staggered stance, feet facing front Bend front leg ensuring knee does not surpass toes, back knee just above floor Pushing through front heel, jump as high as possible switching legs in mid air
MEDICINE BALL SLAMS
ROPE DRUMS
Grip end of ropes and sit back slightly keeping chest up. Lift arms together or alternately and whip back down creating a wave. Keep the rhythm going!
Start with ball overhead and slam into floor as hard as possible. Follow ball down with body and bend knees to catch ball on bounce.
IRON CROSS
Lie on your back and keeping legs straight lift feet just off floor. Simultaneously lift head and upper back off floor taking arms out to side Hold!
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Kettlebell Swings
Medicine Ball Slams
Military Press
Walking Lunges
Plank
D'Bell Bench Press
Squats
EXERCISE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRESS CHART Training is about self improvement, making yourself better. Whatever your goal use the progress chart below to keep record of how you are shaping up! Set yourself targets to achieve for extra motivation and to keep you on track.
WEIGHT CHEST
Around the largest part of your chest and across your shoulder blades)
ARMS
Flexed for muscle gain, relaxed for fat loss
WAIST
Find the top of your hip bone and the bottom of your ribs, measure between these points around your body
THIGHS
Measure the circumference of the fullest part of your thigh. Wrap the tape measure around your thigh from front to back and then around to the front - 20 -