Adapting, changes and additions.

It's been a few weeks since i last wrote up anything for this blog. My only excuse is that i've been busy at work and training and the Keto diet has been draining, however my body seems to have adapted to the diet now and i am finding it easier to keep going on the lower calorie intake.

This Sunday will be 6 weeks until the competition, so i am at the half way stage.
Training is going well, leg days are brutal and often leave me physically and somewhat mentally drained. The upper body workouts aren't much kinder, pushing and pulling through every rep trying to maintain the tempo with the heaviest weight i can manage.

My progress has been steady and i believe i am on track for July....but as is always the way with diets and training regimes like this, i have days where i feel i am no where near where i need to be, that i'm not muscular enough, not lean enough and so on. The mind games have truly set in. As with many people that train with weights i feel awesome when pumped - my muscles look full, shredded and i feel big...30 minutes after the session, not so much, i begin feeling like i've shrunk and have no muscular definition to speak of. They key thing now is to keep my head on straight and not think too much.

I am making a few changes and additions to my supplements.

I have firstly bought some Thermo-Extreme from MyProtein, the idea with these being that they should help me burn more energy and more fat and hopefully get that little bit leaner - the way i see it, they can't do me any harm even if they only have a placebo effect.

A few weeks before the competition i will be adding in CLA - CLA stands for Conjugated Linoleic Acid.. CLA is found in red meat, but to get the dosage in capsules from meat would mean eating a lot of meat - which would counteract the idea of eating strict calories to reduce bodyfat. So we can buy it in tablet form and supplement with it that way. i opted for capsules over powder as the powder had a lower % CLA and was bulk out with carbs which i don't need in my diet. they are also easier to take and make far less of a mess.
I've not used CLA before - but i have seen people that have gotten good results from it, and even if they help me with losing an extra 0.5% bodyfat i will be happy.

The change i will be making to my diet is with my protein powder. I m opting to go for a Whey Isolate (92%) from a company called Pulsin - the reason being - it's whey from grass fed, 100% hormone free cows. This means it will be a higher quality whey and means that every gram of protein is more bio-available and better for my body. Yes it is a little more expensive than conventional whey, but id say you can't put a price on your health and i certainly don't want to be filling my body with needless additive and hormones from grain fed cows.

I also found grass fed, hormone free, raw  whey from a company called pinksun. I may look at buying some of this at some point as a non training day protein as it's high in fat and protein - and isn't processed in the way many proteins are.

http://www.pulsin.co.uk/

http://www.pinksun.co.uk/

And that's it for now. I'll try and not leave such a long gap in between this and my next blog. Thanks for reading.

Trav.

Training and Mindset

As i said in last weeks blog, i am going to write up a little about what i do when i'm actually at the gym (when i'm not on shift or training my personal training clients).

Firstly, as you all will know from reading the previous blogs, i am using the "12 week body plan" as my training routine. The reason i chose it, from the results i had seen on others from it and the style, length of time and variation involved with the entire program.

I am currently on MicroCycle 2 of the workout, coming up to my second leg session on Monday (which is quite brutal). However, every Sunday after i have finished at work, i have added in a full body workout - this is to compliment the Friday/Saturday Carb up and return to Keto. It should enable me to return to Ketosis even more quickly than having it as a rest day.

Sunday workout - as stated, it's full body. It's the one thing during the week that i don't have written out and/or fully planned. Reason being that this gives me a bit of freedom to do some exercises i feel i may be missing out on a little. I don't go completely savage on this workout, but i do ensure i squeeze every rep and feel every fibre of muscle working to it's full potential.

Mindset
As for my mindset, well, i aim to put absolutely everything in to every other workout i do, i push for every rep, i aim to get the fullest range, with good weight and aim to keep as much to the tempo as i can. In some cases so far i have sacrificed a second on tempo for a slight increase in weight...either way, it friggin hurts!
If at any point in a workout i feel like i can't carry on, i just picture what i'm striving for in my head...and that is the best, most aesthetically pleasing physique i can create...and i'm not going to stop until i've got it.
It's a simple goal, but i've got to make sure i do everything in my power to make it happen. Anything i can't control, i don't stress out about - no point in needlessly raising my cortisol levels now is there.
Simply put- no pain, no gain.

During my training sessions i have a few items to help aid me with some exercises.

Lifting Straps
For a few exercises i use lifting straps around my wrists and the bar/handles i am using. They enable me to use a slightly heavier weight and not worry about losing my grip with the exercise, meaning i can often push the target muscle even harder. The main exercises i will use them on at the moment are any deadlift movements lasting longer than 3 reps (i can go heavier than a straight grip will allow me currently), some of the cable row movements, shrugs, and occasionally chins/pullups.

Liquid chalk
Simple stuff, it coats your hand in a chalky powder, keeping your hands dry from sweat and allowing you to grip the dumbbells, barbells and handles more efficiently. In combination with the lifting straps i vary rarely have trouble holding on to the equipment i am using during a set.

Lifting Belt
I will occasionally use a lifting belt if i wish to give my lower back some extra support during some exercises. One exercise in particular that i use it for is any lengthy set of Squats. I find that if i perform too many squats without the belt, my lower back and siatic nerve begin to go nuts. It gets tight and the nerve begins to play up and causes me some discomfort for the next few days (unless i use a releasing technique that i learnt a few years ago - which shortens the time of discomfort significantly).
I will also use the belt if i want to stop my abdominals working in some exercises, yes, that's right, to stop them working. Basically for the physique i am looking to achieve i need my waist to remain as slim as possible, and if my abs are always engaging it is likely that they will grow somewhat and give me a slightly chunkier midriff, not ideal.

Dip/Chin Belt
This i use to add weight to myself for bodyweight exercises that i am finding easy - even with some of the slow tempo work. I haven't used it as yet, however the one exercise that i may bring it in on at some point will be dips. This belt is made up of a padded leather back/waist section and a chain (with carabiner), all you have to do is loop the chain through a plate and clip it back on itself so it stays in place, with the plate hanging between your legs like heavy addition to ones crotch.

iPhone
Now, i generally don't recommend that you use your iPhone in the gym. I have learnt from experience that an iPhone and 40kg of weight don't go well together...more over, the phone screen will not survive this given encounter.
However, if you are willing to risk your iPhone in the gym it can be the best companion during a workout. Used very simply as a timer (a bit of a pricey stopwatch at that), it is awesome. The timer on the iPhone allows me to record down my total workout time, plus it has a lap button which i use to time my rests between sets.
I also use it as my music player, so i have more songs at my disposal, depending on the mood i'm in or the workout i'm hammering.
I also forked out extra dosh this year on a set of bluetooth earphones. The ones i got, as far as i know, are the smallest in-ear bluetooth earphones you can currently buy. They are made by JayBird, and are called BlueBuds X. They have really good sound quality, good volume, good voice control (for calls), and most importantly have only one wire, which feeds around the back of your head and doesn't get caught or stuck on anything (i hate wires), and they also stay in my ears (something i struggle hugely with- due to my large radar dishes).

Other than that i have my water bottle with BCAAs and pot of Glutamine.

The main thing, when i train, is that i do everything i can, and leave nothing in the tank. I always push to the best of my ability and will achieve what i have set out to do.
I hope that others see me for what i'm achieving and not simply be put off by the few grunts and growls i may let out when in some pain and pushing for that last rep - i'm not a complete meat-head after all.

Once again guys and gals, i hope this has been informative and helpful, thanks for reading.

Trav.

(if you think there's anything else you'd like to know, send me a message and i'll make sure i get an answer to you as soon as i can)

Supplementation

Been a bit quiet with the blog this week, mainly because i've been reasonably busy at work and have been focusing a lot on my training and nutrition.

I also think if i do this too much i'm definitely going to run out of things to say!

Supplementation

On the Keto diet there are may nutrients that i will miss out on due to the reduce intake of veg.

So supplementation is key to ensure i don't become deficient in many of the nutrients vital to a healthy, responsive, and efficient body.

Fibre

Due to the general lack of fibrous foods i have begun supplementing with Psyllium Husks (i use the whole powder form - however you can buy it it capsule form for ease of use). This product helps me to maintain a healthy regular gut - and it will be especially important as i get further into CKD.
This product can also be used for those with IBS and other troublesome gut problems

Calcium

In my case i need this supplement more than others may, as i have a very mild intolerance to lactose - meaning that i cannot drink or eat any dairy based products.

Lactose is found in near enough all dairy products, all the way from Milk and Cheese, through to Protein Shakes (which i will come to in a bit). For me, drinking milk, eating cheese etc sets off less than desirable effects - mostly stomach discomfort and a rather uncomfortable couple of days.

I am using Coral Calcium Plus, which is a form of calcium taken from...yes you guessed it...coral. There are many benefits to taking this supplement; other than the obvious - promoting of strong bones and teeth, it can also help with muscle contraction, lowering of blood pressure, aids in maintaining normal pH levels as well as many other things - all of which will help me to achieve my goal.

Protein
Now, protein powders are made from milk/cheese - in fact they are often the product left over once cheese has been made...many of us know this as whey. Now in my case i need a protein powder with a low lactose level, and this for me means i have to spend a little more than is desirable. Most people will buy the standard Whey Concentrates, which come in at about 80% protein content. i use Isolates which are 90%+, specifically i use an isolate from BulkPowders.co.uk simply named Whey 97%. Due to the high percentage of this protein powder (something along the lines of 29.2g per 30g serving) there is an extremely low level of lactose and almost no carb and no fat. Personally i always go for the unflavoured option as it is both cheaper and not full of any additives that can some what degrade the quality or the content per serving.

A side note and something to make you think about dairy, a little something i picked up a while back when reading about milk (ps - don't quote me on this, to the best of my knowledge this is correct - however i cannot remember the source)
If you look through the animal kingdom, we homosapiens are the only animal to drink the milk of another animal not only as a infant, but into our adult years too. Milk is produced for the offspring of the animal - ensuring that it is getting all of the vital nutrients at the start of its life so that it grows and becomes strong; most animals, once reaching an age where suckling is no longer necessary develop an intolerance to lactose (apparently) - so why do we keep drinking it? This opens up many arguments - none of which i have the knowledge to either defend nor attack - i just thought i mention this. Make of it what you wish.

Omega 3
I have been using omega 3 capsules for a couple of years now. I take 5 1000mg capsules every morning. Some people may say this is too much, i would disagree. I have seen evidence that taking up to 10,000mg a day can be beneficial to ones health. The only reason i don't take so many is because i also eat a fair bit of fatty fish and it is also not cost effective for me to take that many yet.
There is much research on omega 3 oils. None of which i have read comes up negative. Being on the CKD getting the omega 3s in will help aid in keeping my hormone levels good and should help my joints healthy and will aid in the improving neural health - basically meaning i should have a better mind muscle connection, and there are many other benefits too.

Vitamin D3
This is another supplement i have been using for a while. I first heard about it from reading some of Charles Poliquin's work. Through some of his research it states that improvement can been seen in individuals who take 2000IUs of Vitamin D every day. However it is shown that taking a large "bolus" dosage of Vit D can have better effects than the daily dosing. Studies showed that taking 50,000 IUs once every 2 weeks kept individuals between 40 and 60 ng/ml of Vitamin D in the body with out causing any toxicity.
I personally take 5000IUs daily at this moment in time (two 2500IU capsules). However - after reading through Poliquins articles again, i may begin using a higher dosage once every 2 weeks.
As a general rule, i'd say anyone in the British Isles needs to take vitamin D as we don't really get much sun.
(it also helps with the absorption of Calcium in the body).
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1186/Tip-340-Get-Enough-Vitamin-D-to-Lose-Fat-for-Summer.aspx

MulitVitamin A-Z
I use this simply because of the variety of missing vitamins in my diet due to the restrictive nature of CKD. Simple as that.

Kre-Alkalyn/Creatine
This is something i have used on and off over the years. Creatine has had absolutely fucktonnes of research done on it, so there is information everywhere. There are many unfounded claims that it is a carcinogenic once it enters the body and that this causes cancer....from what i have read, this is bollocks.
Creatine can be found, in small amounts, in red meats. To get the amounts taken via supplement from the meat itself we'd have to eat a lot of beef. So using one of the many forms of creatine is a much cheaper alternative.
Creatine helps with the endurance and power of a muscle by helping to restore ATP levels in the muscle itself. When we train using weights, our bodies use up energy in the form of Adenosine Triphosphate, we lose 1 phosphate when ATP is used, turning it into Adenosine Disphosphate. Your body begins to restore the ADP into ATP by process of the Krebs Cycle.
During this Creatine Phosphate is present, CP is the "re-charger". The extra Phosphate molecule on CP attaches itself to the ADP, once again creating ATP (aka - more energy). By supplementing with Creatine we can increase the body's ability to recharge the ADP to ATP meaning we can go for longer, create more power and get a better muscular "pump" when training.

The most common side effects for some people using creatine are stomach discomfort and bloating. in which case it is not that desirable to use, however there are products like Kre-Alkalyn which claim to not have the bloating effect of normal creatine monohydrate.

In my case using creatine is going to help me keep pushing through each workout during the week whilst i'm calorie restricted..

Branched Chain Amino Acid (BCAA)
This for me is a stalwart, especially during a leaning out diet. I use BCAA pre, peri and post workout. The idea is that it helps prevent muscle breakdown during training, giving my body more chance of holding on to my hard earned muscle and using up that unsightly bodyfat instead.
BCAA are made up of Leucine, Isoleucine and Valine - three of the nine essential amino acids for humans.
Since i started using BCAAs i have maintained a leaner, more muscular physique year round, which i can't complain about. They can be a little on the pricey side, but for me it's generally a price worth paying.

Dosage wise, i use around about 25-30g throughout a workout, and in a few weeks i will begin using them in the morning and before bed to aid in recovery and growth even in this fat burning state my body is in.

For more detailed information on BCAAs check this link http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/791/The_Benefits_of_BCAAs.aspx

And that is pretty much it. There are a few other supplements i use like glutamine to aid in recovery, and i am starting to use maltodextrin next week as my post workout carb to help spike insulin to begin my carb loading 36 hours.

Hope that this blog has been insightful for you all. Any questions or queries please leave a message and i'll reply as soon as i can.
Next blog, i think i'll do something on my training, training aids and what i do to help keep me focused. Stay tuned guys and gals.

Trav.

Cyclical Keto Diet - Carb Loading Weekend!

I thought today's blog should have a little more detail on my specific diet and how i'm eating through this cyclical keto diet (CKD).

Here's a table with an example of how i'm eating during the week.

I've been using www.myfitnesspal.com to track my calories, protein, fat, and carb intake. My own personal figures for the diet, due to my weight and lean body mass, are to hit around 180g Fat, 160-180g Protein, and 0-30g Carbs per day (which i stated in my last blog, i have altered the numbers slightly). The total calorie intake should be around 2100-2300, some days i've been on the upper end, others, lower.

You can see by looking at the chart above that there's not much i can't eat in terms of meats, just as long as i'm within my macro-nutrient profile. I allow for the figures to be higher or lower here and there on the justification that myfitnesspal isn't perfect, but it allows me to have  a fairly good idea of what i am eating.

So far, over the past week, i have felt relatively good, despite being on a lower calorie intake, only problem i've had is that by the end of a late shift at work (which finishes at 2230), i've been a little more drained than usual.

My workouts haven't suffered too badly either, yesterday and thursday were the second run-throughs of the Upper/Lower split from "12 Week Body Plan" Microcycle 1. I managed to keep the weight the same, if not more on some exercises, but i was pushing it and trying to keep as focused as possible...a little difficult when it's hard enough to concentrate as it is!

I'm looking possibly start using a preworkout supplement to aid in my focus during the workouts, especially as i progress through the weeks ahead. The one i have been using is currently out of stock...i've found it to really help my workouts in the past, especially when i've not been feeling up for it.

On a side note, i asked the creator of the preworkout if it would be suitable to use during CKD, and thank fuck he said it would be fine, as i can see that in a few weeks i may need the extra kick in the arse, especially on leg days!!

Moving on, Carb Loading, on CKD you are allowed a 24-48 hour carb load to help replenish glycogen stores in the muscle, this aids with the release of insulin, which is an important anabolic hormone, and will help me maintain muscle mass whilst on this carb restrictive diet.

It should also mean that on Mondays workout i should get an insane pump when i train.

Currently i am using a 36 hour loading phase, of which the first 24 hours i am eating medium-high GI foods, and in the following 12 hours i will focus on slower release, lower GI foods. The idea with this is to flood my body with insulin in the first hours after my last workout (friday), to then allow maximum replenishment and reloaded energy levels for next weeks workouts whilst in Ketosis.

If you are unsure of what i mean by GI Foods, google Glycemic Index and you can read what it's all about.

A list of what im eating over my carb load are as follows:

Oats, White Potato, Sweet Potato, Dates, Maltodextrin (liquid carb), and other mixed Vegetables. CKD can be done using a dirty carb loading phase using foods like pizza, ice cream etc, however, i don't normally eat these foods anyway, so to me this would be utterly pointless, but for anyone with a more "carefree" diet then the dirty carb load can be a wonderful break from the strict guidelines of CKD.

Any questions you have feel free to ask, i think i've covered most of the basic points here...

"Pushing yourself beyond what you ever thought capable is the only way to improve"

Trav.

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Let's go Keto!!

It Begins

So i started my cut down yesterday. However, i hadn't planned my food schedule well enough, so it was basically just a lower calorie day.

After a brief chat with one of my colleagues at work i have decided go Keto.

From his experience, people he has seen use Keto Diets have generally got leaner and kept the hard earned muscle that we all bust a gut for. And if they can do it, why can't i...?

What is Keto
A Ketogenic diet is one in which you eat a very high fat, protein and low carb diet. There are many different variations on the standard Keto Diet, of which i am using the Cyclical Keto Diet (CKD for short). This variation on the the diet enables me to have 5 1/2 days in the Ketogenic state to then have 1 1/2 days of Carb loading (i'm still going to keep my Carbs relativly clean). This will replenish glycogen levels in the body, and won't hinder the fat loss. It's a relatively complicated diet to get your head around to begin with, but once you've got all the number and foods sorted it can be pretty simple to implement.

"Getting lean is simple, but it's not easy" - Charles Poliquin

The idea with Keto is that your body starts to use fat as the main fuel source, instead of carbs. This should hopefully allow me to get leaner than ever, and with a good enough level of Protein in my diet, maintain my muscle mass.

The link below is the site i used to sort out the diet; i checked a few other sites, to cross reference numbers and information, this one seemed to be the most consistent and had pretty much all the information i needed. Feel free to have a read, especially if you're looking to try the Keto Diet...there's alot of stuff to know before you begin the diet.
http://tsampa.org/training/blog/archives/2006/10/

And this link also has some very helpful information on Keto for both men and women
http://www.t-nation.com/free_online_article/sports_body_training_performance/refined_physique_transformation

The general idea with the food is that i get around 65-75% of my calories from Fat (around 170g in my case), around 20-30% Protein (about 160-170g), and minimal Carbs (0-10% - no more than 30g).
I will be hitting these numbers by eating a variety of meats, oils, nuts, and a few small bit of veg (like the good old fatty avocado). Consistency is key, so i'ts pretty much going to the same food day in, day out over the next 12 weeks...with the beautiful carb load on Friday eve into Saturday afternoon.
Obviously i'm going to missing out on a chunk of minerals and vitamins that i need to keep my body healthy, so i am supplementing with calcium, fibre and multivitamins; otherwise i'll probably just crumble into dust...not ideal in any way, shape or form.

Workouts
MicroCycle 1 of the "12 Week Body Plan" is an Upper to Lower body split, so yesterday was the Upper, today, the lower, and a day off tomorrow (Wednesday).
Again, i have planned out how the workouts are going to fit in with work, the Keto Diet (especially due to the Carb loading portion of CKD), and generally what other spare time i have. I have worked out that a simple 2 Days On, 1 Day Off approach will work well
The Upper Body workout yesterday was pretty good, looking forward thoroughly to todays leg session....we'll see how i'm coping after it.

I think that's enough for today....

I've spent far too long staring at this screen, and weighing out and cooking foods....time to train....

Trav.

Time Until Comp - T minus 12 weeks

My name is Phill Travis and i've never written a blog before; but i wanted to track my progress over the coming 12 weeks and show you guys what can be achieved (no pressure).

About Me
I'm a Personal Trainer at MyTime Active...more specifically The Pavilion Leisure Centre, Bromley. I've been in the fitness industry since September 2009; over the years have gained much experience and knowledge both in how to train others and how i can manipulate my own body to achieve the aesthetic physique i'm striving for. I've always been into sport, and i have played in a variety of different ones...from Football and Rugby to Track and Field throughout my school years - to the present day - bodybuilding.

I competed in 2011 in my first Body Building Competition at the BNBF Central Qualifiers, Junior Category. Unfortunately i didn't place; and yes i was disappointed with the end result  but it was a great experience and it drove me on to get in to the best shape of my life up to that point (even if i do pick holes in every aspect of it, nothing was quite good enough).
I love a challenge like this, and to push myself to my physical limits to see what i can achieve is my aim. I'm hugely competitive and i  love to win (as i'm sure we all do), so that will always be the objective, to be the best. And given that i now have some experience in how to perform and prepare for a bodybuilding show, this time i'm going to smash it out of the park!

So hopefully you'll enjoy what i have to share with you and i hope i can help you all understand how it's possible to change your physique in a relatively short space of time. I will head up the sections of my blogs to make it easier for you to pick out any information that can aid in your own personal body aesthetic goals.

So...that's the basic stuff on me and why i'm blogging this journey.

I'll be adding pictures throughout the process, giving you an outline of my dietary habits and work outs that i will be using.

Nutrition
For the last year i have been eating with a Paleo style mindset.

By no means am i totally Paleo, there are foods i eat that aren't part of the "diet" - i'd consider myself more of a Modern Paleo kinda guy...allowing foods in that i judge to be nutritious enough to be kept in my diet that my Paleolithic ancestors wouldn't have been able to get their grubby caveman hands on.

Since starting this lifestyle i have bulked up my physique considerably, whilst simultaneously reducing my average body fat levels...which i'd consider a freaking awesome result in anyone's books.

Now, i'm not saying this lifestyle will suit everyone, but i would say it has made big impacts on people that i have trained over the past months, obviously myself included. The High Protein, High Fat, and Lower Carbohydrate content of this way of eating seems to achieve the physical goals of the guys and girls i have trained over the past months/year. All i can advise is if you don't try it you'll never know if it will work for you.

More to come on this subject over the next 12 weeks....

Workouts
Since 2011 i have been through many different styles of workouts. I've used 1RM workouts on the 4 Compound lifts, tempo based programmes to maximise tension and growth, full body workouts, varied split routines. All have helped me get to the point where i am at today.

The one i will be using for this 12 week cut down is the "12 Week Body Plan" by Men's Health Editor Joe Warner, and planned and written by Nick Mitchell of UP Fitness. (I will add a few links at the bottom of this page if you wish to purchase the MagBook and look at any of Mitchell's other workouts and advice, i'd say the guy's a pretty solid backing for any advice you need on all things "body composition").

The results from the "12 Week Body Plan" program speak for themselves; and this being the case i am in no doubt this program will help me achieve my goal.



So that's it....

The Competition is on 21st July, and i will be in the Junior Category again as it is based on age (Under 23), i have 12 weeks to prepare, and it all begins tomorrow. I will blog as and when i can, so i can't guarantee a blog every day...but i'll do my best to get at least an update in every other day.

Any questions please fire away and i will try to reply as soon as i can. And any content you want me to add please comment below and i'll see what my itty-bitty meat head brain can conjure up....

Oh and before i go - here's a couple of pictures from my 2011 competition...let me know what you think....?

Side Chest and Bicep

Front Lat Spread

Stats

Height: 5ft 10in

Weight: 74kg

BF%: 7-8%

"In chasing perfection, we can catch excellence." - Vince Lombardi

Be back soon.

Trav.

My place of work and training - http://www.mytimeactive.co.uk/default.aspx

Ultimate Performance/Nick Mitchell - http://upfitness.co.uk/

12 Week Body Plan - http://www.amazon.co.uk/Mens-Fitness-Week-MagBook-Health/dp/1781060576/ref=sr_1_1?ie=UTF8&qid=1367175753&sr=8-1&keywords=12+week+body+plan

The British Natural BodyBuilding Federation - http://www.bnbf.co.uk/