I’ve been going to the gym for about 10 years. If you saw my physique you would definitely not think that’s the case. I spent the first few years doing high intensity classes, then weightlifting without any idea how to properly train muscles, movement patterns and direction of force following by another couple of years attempting a CrossFit style training plan. Granted, 2-3 years of COVID home workouts and outdoor running sat in there somewhere too BUT since the start of this year I have started to notice small progressions in my physique. I think I’ve cracked the code and worked out how to build a half decent physique and in the next year or so I might actually be ok with what I see in the mirror. Just to be clear, my current goal is fat loss.
Let’s be honest, physique is ultimately determined by what goes in your mouth and not how much weight is on the bar. I’m a food lover and I’m constantly hungry so nutrition is 100% my biggest challenge. I imagine there are others out there who have the same issues as me. Let’s be even more honest, I go to the gym, without fail, 6 times a week. I sleep, on average, about 7 hours and my stress levels, although I get some tough days at work, are pretty low I think. I track my food throughout the work week so I know more or less how many calories I’m consuming. So why do you think it’s taken me so long to see any sort of progress?
I put it down to a few things;
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I stripped my training program right back, it’s very basic and rarely changes. This allows me to master the movements I’m performing and have clear progression.
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I stripped the weight right back and I don’t increase the weight too quickly. One of the most difficult skills is more to maintain correct form whilst the muscle is under extreme tension and to maintain the same tempo. If you complete 3 sets of 12 but the 36th rep barely gets up, you're not ready to increase the weight yet!
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I try and track my calories on the weekend. This is definitely where I’m hindering my physique progress. I’ve also cut my alcohol intake right down, I’ll now go 4-6 weeks at a time without a drop. Others can probably get away including alcohol into their regime in a calorie controlled way but as soon as I have a drink, my good eating habits go out of the window.
I’m happy to share my training plan, my meal plan, I’ll provide physique updates or training videos and updates if anybody will find it useful or interesting. Anything at all training and nutrition just let me know!
I would also be interested to find about about you guys, do any of you struggle with training or nutrition? Are you happy with your physique? What are your goals? Have you found a strategy to help you achieve them?
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