Thread: It's time to get HUGE!

Things are really good now but I will start with the bad I trained the other day and it was a great workout but in the following days my diet wasn't the best. I kept saying to myself it's time to start cleaning up my diet but I ordered a few takeaways. It ended with me eating a 4 person fried chicken bucket. It tasted amazing but after having half then the rest 40 mins later I felt disgusting The food volume and oil was enough to have me on the toilet about 5 times in 2 hours later in the night. I then decided enought was enough and I have been eating clean ever since. I have also been making sure I have protein with each meal so I am back on track. Sometimes it's good to have some off time but I did get a bit lazy over the last few weeks. If it wasn't for Flex I would have done next to nothing but I still take him out a few times every day.

I also trained again today and I plan (have a rule) to train in some form everyday now. Even if that is just some cardio or calf raises I will make sure it is done. Actual hardcore training will be done approx 4 times per week.

There is absolutely no reason why we can't all get good results in this period. Obviously in a perfect world we would all have home gyms full of great equipment and lot's of free weights. I think we can all maintain most of our size and improve body composition over the next few weeks/months. We could even grow if we put the effort in but as I have already posted my goal is to lean up and improve my cardiovascular fitness. I want to prime my body for when I have access to the gym again and I will add in hormones and put some quality muscle on. My goals have definitely changed in regards to how much water/fat I am prepared to put on whilst growing.

Anyway my training the other day was very high volume and felt great. I like to do that after a long break. I don't recommend it to others as most would probably be better just easing into things but occasionally I personally like to push my body hard so that was approx 2 hours of training and 30 mins of cardio afterwards. The really cheap bands I bought without handles are my favourite and I use them more than the more expensive ones. Literally cheap pieces of elastic but you can do so much with them. It would be worthwhile me getting some longer bands (most common) that are are connected so I can do squats etc but mine are just marketed for pilates and yoga They can take alot of tenson but when doing calf presses I snapped one of them but it's not too bad as now it means I have 4 bands instead of 3

I basically just stand on one side of the band and wrap it around my hand and can perform pretty much everything like that. For rowing movements I used 2 bands and put them through a lock on my window and could perform various standing rows like that. After the bands I use my db and also bodyweight movements. My workout included...

Resistance Band shoulder stretches, shoulder presses, front raises, lateral raises, bi-cep curls, hammer curls, standing tri-cep extensions (2 variations), rear delt raises, back rows (high, medium and low).
DB back rows, bi-cep curls, hammer curls, concentration curls, overhead tri-cep extensions, skull crushers, squats, stiff leg deadlifts, split squats, calf raises.
Push Ups.
Stretches.
Cardio.

Today I done similar but no push ups.

For calves on both days I done some unilateral sets going from right to left and repeated with no rest. Then I done 2 feet at a time for very high reps. Literally over 200 reps for 1 or 2 sets. I play about and the burn is crazy. I will do reps were I squeeze and hold at the top for a few secs then swop over to ones were I squeeze but don't hold and come back down and to a tibialis raise so bring my toes up off the floor and squeeze. Then I will do reps were I don't come fully back down (touch the floor) and I always play about with rep speed through the giant set. Basically changing it up after every 10-20 reps but never resting. My calves were sore for days after the 1st session and looked much fuller. I don't have any steps in my apartment (could use a book) but I will go outside on the stairs and do some on there to get a good negative stretch some days.

Now a key thing I am doing is utilizing cardio to train my legs. You will definitely be able to hold onto leg fullness by doing this if you don't have access to db's/barbells. I will also start doing days with loads of squats to failure to hit my legs hard. But I have an exercise bike at home and if you do you can use it to your advantage. My bike has 32 levels to give an indication. The first day I done 30 mins cardio but for 20 mins straight I cycled on level 32 at a steady/slow pace. That was brutal but manageable even for me were my fitness isn't the best right now. My legs when I got off were super pumped and felt like I had done a hard session with weights.

Now my 2nd approach is amazing and I recommend you all do the same. It's simply HIT training but you get what you put in. Meaning for the working periods you need to put everything into it. I done 4 blasts for 30 secs which may not sound much but it was harder than the most brutal leg sessions I do. The key is the resistance and pushing through the pain. The key is your all out blasts and putting everything into them like you would a working set with weights. Do them like someone has a gun to your head and you have to put everything you have into them. The resting period isn't important you simply want to get your heart rate down but don't rush yourself. When I felt ready I would wait until 20 secs past the minute so let's say 8:20 as an example. I would start pedalling fast at that time and would get the resistance up to level 32 by 8:30 and then it would be all out until about 9:00. Then I would come down to about level 8 but later on it was more like 5 due to the pain. This is about working your legs and not so much cardiovascular fitness. I didn't fail because of my cardio I failed simply due to my legs. So you don't have to do this over and over just go in as hard as you can and after 4-8 blasts call it a day. I was practically crying at the end and when I got off the bike I couldn't stand up properly. Obviously it's the 1st time in ages I have done this so I will get better each time but literally do it until you are crying in pain. My legs were so pumped and felt like I had just done a triple drop set with hack squats.

Now I have the motivation again so I am looking forward to getting this waist down. I am looking ok though and fairly lean I just need to sharpen up alittle. Get in a 100% routine then simply start adding in calories and some drugs to pack on solid muscle. My diet today was...

Protein plant cereal with blueberries, raspberries and coconut milk.
4 whole eggs, 2 pieces of super thin steak and toasted walnut bread (had steak and fried egg sandwiches).
Train (intra EAA's).
2 scoops of synthepure, pineapple, oats and mixed berries.
Minced Beef with mushrooms and beans.
Minced Beef with mushrooms and beans.
Protein shake and peanut butter.

Nothing perfect and I will probably fade out the cereal soon and have eggs as my 1st meal. I have also snacked on some fruit today as well (grapes, clementine and half an avocado). I will add in more greens and I will lower things slightly over time if I need to (no snacking comes first).

As well as the training and cardio I have taken Flex out 3 times today for approx 2 hours total so I have been fairly active. Now it's just time to be consistent with it all and I will be looking sharp in a few weeks.