Transformations, Criticism & Expectations

Lifestyle

I had planned to keep this next post completely relevant to the topic at hand, considering that fact that most people proceed into the scrolling abyss of Facebook when what they happen to read doesn’t make them cry with laughter or scream with outrage in the first paragraph. Nevertheless, and acknowledging the atrocities that unfolded earlier this week, it is inevitable for one to look at their current reality retrospectively, swiftly realising the sheer abundance of what they have, knowing what others have lost. Despite all the monstrosities, hate and scandal that has erupted on many of the social platforms, I have never been so grateful to experience such an overwhelming sensation of pride and unity with the people of this town. Forget how well-worded and eloquent raw emotion can be transcribed, the flux of inspiring words and heartfelt posts that have graced my newsfeed has left me in tremendous awe. Without further acknowledging those that continue to disease the lungs of a peaceful world with ignorance, It is certainly refreshing to see how once modest opinions and expressions have relented despite criticism.

It is this criticism that will bear to be the crux of ‘Transformations and Expectations’

First of all, we must quantify the purpose of the physical transformation.

In relation to my field of ‘expertise’ physical results are EVERYTHING. They suggest that one, or a multitude of things in the body have improved, so much so, that they can be seen. Without tangible reason to believe what we are doing is 1. Effective and 2. Worthwhile, what could warrant the enormity of effort that goes into making goals a reality? I would have loved to own a collection of old photos indicative of habitually letting loose and looking my worst purely to illustrate a contrast, but unfortunately I have always insisted on chasing my best. Equally, I would love to have an expensive camera, a film crew behind me condensing the superlatives of my body down to a single perfect image for IG, but unfortunately this is far from the case. While I cannot say that I am not partial to a party, I don’t think I could justify convincing one of my clients that they can fast-track a route closer to ‘success’ whilst insisting on a life without discipline, impending denial. Everyone operates at different speeds, the tracks of some longer than others, some finding themselves delayed on the way to their destination and others failing to ever leave the station. To base your own wealth of successes on that of others would be like *insert the Einstein quote about a fish judging its ability to climb a tree* Therefore don’t be thrown off by illusive examples of those that can afford to get ‘out of shape’ and intermittently lose it just to prove a point and get paid to do so.

In terms of how the latter ‘Expectations’ can take precedence in ones reality of fierce judgement and criticism, it is essential that these do not exist unless you make it so. If you happen to be a girl and post a seemingly ‘shameless’ progress picture in a bikini made from fishing wire, expect and anticipate that you will more than likely be judged and criticised than praised. Equally, if you choose to act, dress or convey yourself in a manner that is not conducive to societal expectations of ‘black, 16, y’o, male’ or ‘white, 50 y’o, female’, expect an onslaught of criticism and embrace the fact that you do not need to conform to be contented.

I will now conclude with what may later come to be regarded as the somewhat mental ‘metamorphosis’

It’s all well and good having a great body, plenty of money in the bank, a nice car and the tools to carve out a stable life, but the novelty of all physical entities will eventually ensue just as briefly as the road to them, long. I’m confident on the fact that I no longer sit on the fence with regards to the great juxtaposition of mental and physical wealth, albeit I refuse to protest myself as an example of how to attain the happy medium. I believe that securing such a presence in a better reality is one with a firm acknowledgement of change and accepting it without contest. If a hectic work schedule consumes enough of your time to make exercise seem like a distant fantasy, insist on making it a priority when the opportunity presents itself instead of adding it to another weeks of ‘maybe next weeks’

–This is not just related to exercise– The mental capacity required to see something through without seeing tangible results, having to justify hours that could be spent earning more money or maintaining relationships with people, is one that cannot be quantified or matched by physical entities. Do so with the intention to progress on both ends of the spectrum rather than treading water in the ironic depths of shallowness.

Jake

👊

Injury Prevention & Realistic Goal Setting

Fitness, Lifestyle, Supplementation

Having long-term injuries and facing various other barriers to exercise can certainly be a frustrating hindrance on ones potential goals. Do I take it easy for a few months? How much of my progress is going to be sacrificed during said rest period? What am I actually working towards? These are all questions faced by active individuals, passionate about bettering themselves each day, even if it does not bear further application to a particular sport or goal. Ultimately –and this is something I have come to identify when assessing my own diet and supplementation for the purpose of injury prevention– at some point our bodies will naturally want to start putting the brakes on. Many of us that have an incline to competitive/impact sports even at a non-professional level, will soon have to weigh up the risks and further implications said activity may have in the future.

Although I had dabbled in a number of sports before going to high school, when I was first introduced to Rugby, it seemed all of the traits impeding me in other fields could finally be put to some good use. I was never the most technical player, crediting the entirety of a game on how many big shots I could put on people without getting caught offside, even if that meant getting blindsided nearly even time. In hindsight, even picking up the odd sprain and taking a few bad knocks on the knees was enough to put my training –off the pitch– on hold for a good few weeks, is this really worth it? >The question that has to be applied to almost anything with the potential to pose further complications, moving forward. As I have continued to reiterate the importance of building a solid foundation and consolidating good technique with volume, a similar crossroad has presented itself –go heavier, increased risk of injury? go lighter, increased risk of complacency and plateau? This is the point to which both the egotistical and logical platforms of the brain collide, an outcome determined by whichever system has control.

In relation to creating an ideal environment for the body to withstand stress and recover accordingly, injury prevention is also a matter that can be aided through sound nutrition and relevant supplementation –regardless of whether you’re committed to a particular training regime for a short period or in it for the long hall. Then there’s always pre-emptive approach; wearing knee wraps/sleeves for squats, always incorporating a sufficient warm up and maintaining a fluid range of movement to name just a few staples of good practice. My point resides more so on the side of planning and conditioning the body for stress, before shocking it into an eventual submission. Meaning that if you aren’t a strength athlete or Powerlifter, prolong the time and weight to which you may only be able to do a handful, for ‘special occasions’ if you like. These will be coming on the back of absolute consistency in all aspects and nothing else. When you look around the gym and observe the expanse of people in all shapes and sizes, notice how their training approach reflects on their physique? The water babies and the monsters? Will repeated and continuous overload do their joints any favours? Probably not. Before we get onto the second point of setting realistic goals, take the time to consider the implications of your particular training method in its entirety; risks as well as benefits, managing them accordingly. If your goal is strength, be sure to factor in de-load weeks, ensure longer rest times between sets and do not let adrenaline warrant training with injuries. On the flip-side, prepare for higher rep ranges and tempos with a relevant warm-up that imitates the more ballistic movements to avoid overloading tendons/joints specifically.

Setting goals for a lot of people is exciting; marking the groundwork for possibilities in ‘X’ amount of days/weeks/months, but setting realistic goals is something that comes with experience of progressive capability and adherence. Plainly put, ‘effective’ goals would never be constructed by averages and guess-work. Bench Press, WEEK1-110/WEEK2-120/WEEK3-130 does not mean that you should be pressing 140 by the following week. As I previously mentioned the implications of adrenaline during such a decision, note that just because you can throw every ounce of strength into the short time of of a rep does not mean that you can lift it correctly. I’ve already narrowed down my readership by now so I know I won’t be offending anyone with this question, Would you rather say you can press 150,badly and look like shit? Or, comfortably rack out reps of even half the amount and continue to see positive changes. This is what it all boils down to, respecting the fact that particular sports and athletes would be required to consistently train heavy to satisfy a particular total, but these guys probably don’t plan on looking like the average dude. In terms of setting realistic weight goals and the time frame in which you expect to be successful, be aware of how losing half a stone one week may not gage your ability to do the same the next. Just as one cannot be expected to add on an additional 10KG each week working up to a 1RM. The two topics of the title do go hand in hand, in the sense that setting realistic goals, whether that be weight or strength, will alleviate and prevent too much stress being induced by the body, we do only get given one, treat it with respect.

Jake 👊

Sacrifice, Structure & Setting up for Success in 2017

Lifestyle, Uncategorized

January is always a perfect time to consider change. Now –clean slate in hand– finding ourselves much more open-minded to the passing opportunity of general self-improvement, we can once again acknowledge both just how quickly a year can pass and how little we have to show for choices productive or otherwise in retrospect. It’s not until we are faced by a tangible indication; +10 lbs on the scale; -£10 on a bank statement, do we then wonder where things went downhill and reassess the collective contribution to such a point in time rather than just one big lapse of judgement. The first ‘S’ in setting up for success would be the realisation of what aspects of your ‘downtime’ can be considered absolutely necessary in order to plough through monotony. The potential ‘Sacrifice’ should concern that which may be reassessed as excessive, weighing no positive bearing on your quality of life and quite possibly making it unnecessarily problematic. While this may sound like a contradiction in the sense of suggesting a lifestyle change, whereby an entity offering enjoyment is potentially reduced or replaced, the key lies within volume, moderation and managing future dependancy. Volume in that a particular planned amount of X or Y is adhered to more rigorously, whilst being able to justify said amounts across a specified time frame i.e hourly alcohol consumption, daily caloric goal or total weekly amount spent gambling. Moderation in that a week of excess should be followed by at least two weeks of rest –and digest– reiterating the value of enjoyment without a habitual downward spiral to ill-health. Finally, managing future dependancy; being aware of that which is conducive to become habitual, watching the football at home every other week to cut out a day of drinking, eating a piece of fruit instead of drinking a coffee, avoiding certain places or groups of people likely to corrupt your good intentions –yeah thats a hard one–<<

These cover an array of potentially addictive aspects of ones particular lifestyle; from a single habit considered immediately harmful; smoking, to that which can arguably bring both happiness and malcontent in excess, chocolate. So lets take an average day of both working and sleeping for 8 hours, the remaining 8 being the void between work and pleasure; what makes the previous and following day bearable? Is said downtime condensed into the 48 hours of the weekend? Does a 2 day binge come with the cost of another two days? Ultimately, we are told that everything is potentially harmful in some way shape or form; pollutants in the air, chemicals in our water and now light of unsavoury hormones in the milk that we pour on our Corn Flakes. One may drink whisky, eat red meat and live till the next century whilst another may exercise everyday, avoid gluten, not see their 40’s and vice versa. So where does this leave us in retrospect? Cut out the things we enjoy just to warrant a comfy bed and 4 walls of a retirement home or excessively indulge on the things we would take for granted in years to come just to say that we had ‘lived’?

SACRIFICE- to give up (something valued) for the sake of other considerations.

As we find ourselves in the middle of ‘Dry Jan’ –using alcohol as an example– one may attribute abstinence positively –money saved, energy and health replenished– or negatively –overwhelming boredom and the chronic ‘fear of staying in’– presenting us all with our own realisation of either an urge or now dissonance to our potential vices, one which has taken the turn of a New Year to illuminate. As we have previously mentioned the collective contribution of choices as opposed to a single lapse of judgement, it can be said that both structure and habit are genetically linked in their nature to either assist or pollute our routine. That being said, would it be better then to systematically structure inevitable vices and habits into our routine if they cannot be completely removed initially? Focusing solely on the point to which downtime becomes excessive and ‘benefit’ becomes hindrance. I myself have came to realise that as long as you can make a sufficient contribution to change and self-improvement overall, a systematic application of that which may not be considered constructive, on the odd day, wont be enough to hinder your new positive direction. An example of this could be an attempt to exercise in advance to an inevitable session, planning to be active and outdoors on a hungover day, rather than channelling the sloth.

Being aware of justifying aforementioned choices, making conscious decisions to reduce or remove excessive vices and habits completely, is something that does take time. If we look back 12 months are we sitting in the same position, with the same goals and same barriers distorting our view? In another year could we be potentially closer? Highlighting the problem and making those sacrifices which may not provide us with a somewhat immediate alleviator of stress or a proponent of enjoyment, but may collectively contribute to a better quality of life beyond situational and temporary satisfaction.

JAKEDARCYFITNESS 👊

Bingeing, Sugar Intake and Improving Insulin Sensitivity

Lifestyle

If you ask the majority of people what would be the one thing that they are habitually disposed to and/or often succumb to in excessive amounts, it’s always going to be sugar. Going back to the input/output notion of previous posts concerning fat-loss and weight-gain, overconsumption of sugar even alongside what one may arguably consider ‘regular exercise’ could still disrupt the typical routes to which glucose can be sufficiently absorbed and regulated by the body. These routes being either to the liver or a physically stimulated process which replenishes depleted energy stores in the muscle following sufficient exercise, the stored form of glucose being glycogen. Whether you seem to be blessed with a genetic exemption to snacking on mostly quick energy-releasing sugars as opposed to slow release complex carbohydrates without storing the excess, be aware of how such rationale to certain food choices may often instil an array of problems both short and long term, complimentary to the looming dissonance between energy levels and overall mood.

For someone that either skips breakfast or has a big hit of sugar early on in the day, such a habit may potentially yield further appetite for the typically ‘bad’ calories, thus cultivating both an irregularity of sound and sustainable energy along with an ever looming malcontent. In terms of justifying said calories following a period of starvation, consider how blood sugar takes a similar route as gravity, in that prolonging a gradual ‘ascension’ phase will only make the latter direction much more of a dive than a gradual decline. If we look at a potential negative of the ‘Juicing Craze’ regardless of whether a smoothie is made up predominantly of nutritionally sound vegetables and greens, most that would happen to incorporate the obvious ‘nicer’ fruits regularly into the equation are oblivious to the averse effect high blood sugar may have on Insulin. Insulin –the hormone secreted by the pancreas– will attempt to stabilize an excess of glucose in the blood, but alike the receptors which regulate the amount of serotonin in the brain, said pathways become overworked, making their once resounding efficacy redundant over time. Insulin resistance, commonplace for someone diagnosed with medical type I Diabetes, may potentially be a likely prospect for an individual inducing similar symptoms through poor diet and lifestyle, the main precursor to often non-hereditary type II.

‘OK I delve a bit too much on the sugar front now and again but I wouldn’t say its as bad as that!’ Well the amount consumed may not be in the range of pre-diabetes and aforementioned medical illnesses anytime soon, but a slow destructive sequence starting with overconsumption and continuing on to an ultimate guilt fuelled binge is equally important to both identify and thus prevent. In a 24 hour period our moods and energy levels fluctuate in respect of the nature of our environment, they determine the important parameters to which we may work or engage in physical activity, eat and sleep. It is these factors which determine Homeostasis, a physiological equilibrium which can be crucial in stipulating the terms of our body’s susceptibility to lose or conversely gain weight. So apart from the obvious solution of eating less sugar even less frequently throughout the day and considering longer-lasting energy sources, what can be implemented to prevent energy crashes and guilt-fuelled sugar binges?

1. More healthy fats – These will delay a sudden rise in blood glucose when combined with certain carbohydrates. We hear of them all the time; nuts, avocado and Extra Virgin Olive Oil being the staple components of the low carb holy trinity if you like, but there are plenty more that are going to ensure a substantial energy reserve for when fuel/food may be scarce at certain points throughout the day. –going overboard and increasing the number of triglycerides in the bloodstream excessively would make the liver resistant to insulin just like sugar– bringing us on the golden ‘M’ of a healthy and sustainable diet.

2. Less restriction, moderation– Unless a caloric deficit or restriction is necessary to your weight loss program or if sticking to certain foods is the only way to stay on track, don’t stress about the odd lapse of judgement unless you know that it would have a detrimental impact on your progress in toto. Factor in foods that you enjoy when applicable, if you take a mile from the initial inch it may set you back a mile.

3. Less caffeine more water– This is definitely one with great relevance to my typical day. Excessive energy drinks both peaking energy and sapping it completely, increasing the likelihood of headaches and possibly dehydration. Along with suppressing natural appetite to a degree, making a meal or eating window less attractive thus decreasing overall satiety.

4. Eating around and for physical activity– Plan out what parts of the day are going to need more energy and effort than others, whether its an exerting gym session or long shift at work, better caloric distribution will optimise both the energy system and overall mood, making you less temperamental and more productive.

5. Satiety not starvation– As we’ve mentioned those who often justify certain bad food choices with earlier skipping of meals, unsubstantial displacement of calories will only prolong further cravings that end in a food coma or in the fridge at 2am. On the flip side, starvation will only make physical exertion more difficult, increase stress and potentially lower your immune system, so choose your eating habits wisely.

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I will also be taking on new clients in December for online nutritional coaching and personal training so feel free to contact me at @jakedarcy098@hotmail.co.uk or by direct message. 👊

Intermittent Fasting for Weight Loss

Lifestyle, Uncategorized

While there are a number of benefits and drawbacks of intermittent fasting, one may consider it a somewhat extreme approach. Due to the duration of a typical ‘fasted’ period, a lot of people may implement I.F into their daily routine without realising, yet it is a term which some namedrop as a means of asserting their knowledge and overwhelming those as though it has been the best kept secret of the last few decades. Ultimately, fasting diets aren’t new to the fitness community, nor should they be packaged and sold to an unsuspecting ‘client’, amongst every other fad and scam, they are just another option for weight loss. For Muslims during this month of Ramadan, fasting will commence at dawn until sunset, making the time in-between a critical period of replenishing the first days energy stores whilst substantially covering the second. The more generic application of intermittent fasting which many athletes and the like endorse with the goal of ‘fasting to utilise fat as energy’ has certainly awarded I.F both intrigue and scrutiny even more so.

The fasted period requires the individual to refrain from consuming anything containing calories. For muslims, water and even chewing-gum must not be touched during said time, yet it is common for the majority of the non-religious to drink water, with an exception of zero calorie drinks –likely containing caffeine– to surpass the initial hunger upon waking or further cravings post-workout. Ultimately, the total calories consumed during the ‘eating’ period total a day like any other, which is often the scepticism of intermittent fasting in toto. Yes, only so much of the nutrients consumed during such a period may be sufficiently absorbed and utilised at once, yet it is often the restriction of intermittent fasting which makes it a valuable tool against the downfall of us all, snacking.

For people that may fast for around nineteen hours and eat for five, the aforementioned restriction will almost certainly delight a smart eater to choose the next foods wisely, one with energy and performance at the mercy of one unfulfilling snack. Consuming foods that are calorically dense will ensure a consistency of energy, as opposed to an incidence of irregular peaks and troughs –see Summer Blues & The ‘Juicing’ Craze— a spike in blood sugar, a crumble to cravings. So what can you expect from a typical day of intermittent fasting? Well it can be said that a lot of people struggle to eat first thing in a morning. Whether this is due to the fact that they can’t stomach food so soon upon waking or preparing breakfast gives them even less time in bed, there must be some relief to missing the ‘most important meal of the day’?

The problem lies with the fact that missing breakfast makes the rest of the day a mere game of catch up. One that may not go down so well for someone that only gets an hour lunch –or even less– whether it’s all day at a desk or one of ‘hard graft’ Blood sugar and cravings aside, the short term reward aspect of food either during a break or at the end of such a day would entice anyone without an ever-looming date requiring them to look their ‘best’ So how could Intermittent fasting solve this problem? Well I myself am not one to eat pre-cooked meals out of tupperware at various inconvenient points in the day, despite the incline to others. I don’t believe this is necessary to satisfy the more generic goal of overall health and weight loss, but alike I.F, it is a systematic approach which reiterates the importance of food choices. The freedom of choice is a concept that most people looking into the lifestyles of those eating to fuel rather than enjoy, burden themselves into the abyss of snack-filled binges. Although it is these times in which we can reassess the value of foods, now that only the initial enjoyment has any bearing, to a diminishing course of habit.

Fasting reinforces the value of foods that may not be deemed necessity, and highlights the inconvenience of foods containing redundant or ‘sabotaging’ macros, yielding only a short term relief in a 24 hour period. Said macros may total one’s overall caloric intake, yet may still be a fraction of the nutrients required to support a demanding workout routine or busy lifestyle in general. All in all, intermittent fasting is a useful tool for those who tend to eat later on in the day, and can appreciate the fact that snacking as opposed to consuming substantial meals is often a familiar occurrence.

For anyone that’s interest here’s an illustration of the typical fast/feed splits of Intermittent fasting, use at your pleasure or at your peril.

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JAKEDARCYFITNESS

What is Carb-Cycling?

Lifestyle

By now we’ve covered the main dietary practises which contribute to changes in body composition; ‘lean bulking’, which consists of strict caloric control in a surplus –the point that proceeds maintenance– and ‘cutting’, a gradual reduction of carbohydrates, when completely necessary. So just like the need to reinforce a reduction of carbohydrates with healthy fats to ensure sound energy levels, it is equally essential to refuel the now depleted glycogen stores as a result. Carb cycling is one of the many methods used by bodybuilders and professional athletes that need to ‘make weight’ without sacrificing energy and thus performance. It supports meticulous manipulation of macronutrients to such a degree that it acts in similar ways to that of sodium and water manipulation, a progression that may seem extreme to the everyday dieter, yet it is highly effective nonetheless.

Now depending on how much one may aim to lose and whether or not carb cycling is absolutely necessary, it is a process that requires consistency. Most people tend to split a week into days of eating either ‘low’, ‘medium’ or ‘high’ carb. This is an attempt to utilise potential fat stores as energy during ‘low’ days, to then maintain the foundation and preserve as much muscle as possible during the remainder. The extent to how much muscle –as opposed to fat– is used as fuel is a fear know as going ‘catabolic’ the antithesis of ‘anabolic’ a notion bearing yet another marketing upheaval for ‘post workout’ supplements and the like. Ultimately, and this is assuming that you have a somewhat solid foundation of muscle to begin with, you probably won’t be going ‘catabolic’ you just won’t be looking as full on less carbs and therefore less water. Recognising that this process will do exactly that whilst being able to sustain on less fuel without re-carbing at every opportunity, will provide a visual bearing on potential weight loss in the days that follow. If you can imagine someone that is preparing for a photoshoot or stepping on stage for a competition, one that requires the individual to be in ‘peak’ condition, it would have required a long process of looking nothing like what you see in pictures to obtain the eventual desired outcome. In this regard, if you’re considering carb-cycling in conjunction with physically demanding sports or training programmes, be aware to prioritise the bulk of your macronutrients around days that require optimal effort.

There’s no magic number when it comes to ‘low’ days, and almost every initial carb-cycle is complete trial and error. Depending on the goal and the time frame in which this is to be ascertained, one may implement three, four or even five consecutive low days followed by a ‘re-feed’ –high day– For the most part, ‘re-feed’ days assists specific points in a diet which may have progressed to lower numbers, granting both a physio’ and psychological break from quite simply, systematic malnourishment. This is not the same as a ‘cheat day’ and while the mental implications of purging certain food cravings are beneficial, overindulging could potentially set you back a few days of hard dieting. In terms of energy stores and using carb cycling to the most effective degree, most people tend to put high days or ‘re-feed’ days either the day of or a day before a heavy/demanding split i.e legs or back. This ensures that performance isn’t compromised, though it is equally essential to conserve energy in the form of doing more reps with less weight as opposed to burning out from chasing 1RM’s or PR’s.

‘So do I need to carb cycle to lose weight?’

No. Carb Cycling is certainly a useful tool that one can implement to assist further weight loss, but it is not the only one by any means. As we have previously referred to a gradual reduction of carbs in ‘Should I start ‘Cutting’? it would be just as effective to maintain such a process if it is providing results and ultimately showing on the scale. Carb cycling is more of a system which allows for a prioritisation of energy levels during periods where overall caloric intake is scarce, as carbohydrates are a fundamental source of energy. In situations where there has been a sudden drop in carbohydrates, or a significant increase in overall output, it is vital that said stores are substantially replenished, for them to continue to assist performance.

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Should I start ‘Cutting’?

Lifestyle

So like my last post concerning ‘The Lean Bulk Myth’, it is worth noting a few common misconceptions surrounding ‘cutting’ and the further implications improper practise of such a process can have on the body. While ‘bulking’ and ‘cutting’ are terms that are commonplace within the fitness community, a wider application of these norms on behalf of the everyday person has meant that the true function of each ‘extreme’ has now became somewhat misconstrued. Now I can respect the fact that there are plenty of guys and girls out there whose interests aren’t centred around fitness or competitive sports, but quite frankly, it is the malpractice on behalf of these types of people that is the source of the problem.

First of all you can’t just go and ‘cut’ carbs. Carbs are a fundamental component of any diet, the main source of fuel in fact, and like insisting on driving your car when the petrol light comes on, it’s risky business. Both misconceptions come from the literal ambiguity of ‘cut’ in context; this can either suppose a substantial reduction of carbs or even a complete removal of them from one’s diet entirely. If you’ve ever had personal training or any assistance concerning a particular diet, you’ll know that your trainer/dietician will more than likely incorporate gradual as opposed to abrupt alterations. In this respect, and here we’re focusing on carbs as opposed to overall calories, failing to be aware of the timing of such a reduction is the first mistake. Whether it’s a looming date for a holiday or one particular event where the clothes you’re planning to wear are a fair few inches too small, you want to avoid ‘peaking’ too early.

Now I can accept that everyone is at different levels in this regard, nevertheless, the first few lbs are always the easiest to lose, regardless of whether your approach is somewhat systematic or a straight up panic. People go on last minute holidays, may not have to time to exercise regularly or simply have not been informed on the correct ways to diet, but there’s a fine line between ‘cutting’ and straight up starving. What many won’t be aware of, and something that I have previously failed to apply to a reduction of carbs was the requirement of replacing them with healthy fats; olive oil, avocado, nuts etc. If anything is removed or reduced from your diet, most of the time, a levelling alternative is required. This does not condone spooning out a full jar of peanut butter by any means, but forms a somewhat caloric safety net at the base of summit you just jumped off by suddenly cutting carbs. If such a substantial reduction is absolutely necessary, attempt to work comfortably between the point of being full from clean sources and being able to function on less.

In addition, –and this tends to apply to girls more so than lads– while cutting carbs may seem like an opportunity that provides a somewhat immediate improvement, it only prolongs their effect and ultimate sensitivity, thus making bloating much more likely. Think about how the effects of alcohol are tenfold when you’ve had a significant break from drinking and how only a few may suffice an entire night. The body’s reaction to anything becomes much more averse in absence, and it’s the same with food. Not to mention a complete removal of something you clearly can’t live without isn’t exactly logical, alienating the restrictive nature of dieting by its connotations, the thing that prevented you from eating ‘X’ or ‘Y’. If ‘X’ or ‘Y’ for you was in fact ‘P’ for pizza, realistically there has to be some sacrifice somewhere, unfortunately.

So where does this leave us? Well regardless of whether you count macros, follow a rigorous diet, aim to gradually reduce carbohydrates or simply want to put an end to bad habits, energy is key. For a healthy guy that wants to gradually cut away at the subcutaneous fat covering a solid build of muscle, there may be a very fine line between burning fat or the hard work of winter. This makes a sudden reduction of carbs not only problematic in the preservation of muscular tissue but in the sacrifice of energy levels even more so. What I would suggest, and coming from someone eight months into a ‘bulk’ despite plans to go on holiday in June, don’t necessarily eat less, just do even more. Unless you’re competing for a show and being as lean as possible is a fundamental requirement, a week of looking half decent is definitely not worth the burden of having no energy for six, twelve or eighteen, believe me.

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The ‘Lean Bulk’ Myth

Lifestyle

Now as some of you may have realised by now, when it comes to the fitness industry, you’re only as good as the words you use. This lovely range of clichés and buzzwords has awarded the average Joe a degree in nutrition, got him on the judging panel at the Olympia and way up in your girlfriend’s DM. This being said, there’s one term that ironically takes the cake as it were. A combination of two buzzwords to form the ultimate one…

‘lean-bulking’ Now as much as ‘lean-bulking’ gets thrown around, you can’t help but notice its ability to define just as well as contradict. In the same way that that people quote from great literature out of context, or celebrities who claim it as their own, words are like faces, employed purely on their marketing value.

In a nutshell ‘lean-bulking’ is a term creating a misconception amongst the ‘I wanna be big but like ripped aswell’ community. The misconception, that one can add — here’s another one — ‘lean mass’ simultaneously without gaining fat. Okay, being in a healthy caloric surplus i.e consuming just over your maintenance calories, will at the very least provide you with enough fuel to complete your weekly routine. Often along with the facility of having extra calories left over. However, unless you can consistently manipulate these extra calories to such a specific point just over maintenance but enough to ‘bulk’, its more of a hopeless stab in the dark that’s gonna leave you with energy one day and none another. For someone that’s ‘lean bulking’ it is equally important to control the length of time such a period takes, Whether it’s either gain of 0.2 or 0.5KG a week.

For someone with an active lifestyle, the weight goal difference between 0.2 and 0.5KG may not differ so much –depending on the individual– making a gradual 3KG weight gain at least somewhat realistic. Although it is worth noting such a difference in calories between the two. Those 270cals might not seem significant, but in hindsight this is more than half a full days worth of calories in a week, a day in two, two in a month. It is this similarity in calories which relates the previous window between ‘lean-bulking’ and just ‘bulking’ If for example 3,510 was maintenance and 3,780 surplus, the 270 would be the window in which enough calories are consumed to build muscle, without going overboard.

Considering the above, the time frame in which this takes place can usually determine whether it is in fact ‘lean mass’ or just fat. I’d like to think that this is now common knowledge but there are plenty of people that insist on abusing a somewhat caloric freedom, sweetened up by additional strength and of course the additional sweet(s)

So where does this leave ‘lean-bulking’? Well unless you weigh your food, already have a solid foundation or are prepping for a competition, ‘lean-bulking’ is a mere safety net term for those sceptical about gaining weight or people that wanna make pigging out to excess sound edgy. The truth is, unless you can be firm enough about what it is that you want — weight loss or weight gain — sitting on the fence will only prolong such a process. As previously mentioned in More on Macros and ‘The Bulking Fear’ the necessary parameters for muscle gain all revolve around how much fuel your body has, input vs output. Recognising another generic application of ‘lean bulking’ little to no fat gain whilst gaining as much muscle as possible, its far fetched to say the least. This is where having the ability to sieve through onslaught of false pretences on behalf of professional athletes comes in handy. Regardless of whether someone’s drug-free, drug-using, natty, half-natty and all the other BS terms concerning their physiological capacity, as far as ‘lean-bulking’ goes, again, it depends entirely on the individual:

Individua

l A.

Less cardio
Eat consistently in a surplus of calories
Train heavier
Less reps

Individual B.

More cardio
Gradual surplus of calories whilst assessing its effect on weight
Train lighter
More reps

I can appreciate that this is a rather general depiction of body types, nonetheless, when it comes to ‘lean-bulking’ it is not merely a matter of eating MORE of the right foods, it is one that relies fundamentally on calorie CONTROL. Regardless of whether the calories are from ‘clean’ or ‘dirty’ sources, it ultimately means nothing at either end of the spectrum, considering that input and output are not substantially adhered to.

If you can also go and follow my IG page, that’d be grand

Jake 👊

Should I take Test-boosters?

Lifestyle, Review, Supplementation

So in a recent article I mentioned the use and dangers of pro-hormones, the synthetic compounds one would take to facilitate higher levels of testosterone. Our testosterone levels peak around the stages of puberty and throughout our twenties, to decline as we age. While some men may have low testosterone for a number of medical and psychological reasons, there are some with much higher base levels, a section of men that will most likely build and maintain muscle much easier than the average guy even without the use of anabolic steroids, growth hormone etc. To narrowly avoid the precarious genetics debate of such individuals, let’s just say that it’s no shock to see these guys on a bodybuilding stage or in sports that require such muscular size, strength and endurance. If you believe that anything is possible with consistent training and diet, continue to work against the odds and persevere through scepticism. For everyone else who may suspect that there are more than just an array of physiological factors in place to look like these guys, yes, testosterone is certainly the catalyst. Nonetheless, higher testosterone levels can be acquired naturally; through exercise, through diet and of course adequate supplementation. The benefits of using testosterone-boosting supplements will differ from person to person, making their overall effectiveness questionable to those expecting to notice bigger arms or a bigger bench.

Even though there isn’t is a resounding correlation between visual muscularity -that most guys want, and strength, we still think it’s just as important to be reasonably strong, maybe its an ego thing, I don’t know. But I would say that upon adhering to the numerous factors aforementioned in articles concerning: macros, the importance of sleep, hydration and the effects of alcohol, it is definitely possible to make substantial strength improvements when implementing testosterone boosters to a well-structured diet and training routine. This isn’t just from my own experience, plenty of guys I’ve trained with in the past, friends and fellow fitness enthusiasts have reassured me of the same. That being said, and although these supplements are considered ‘enhancers’ they still can’t possibly substantiate the improper practice of the fundamentals. In ‘Over supplementing your diet’ I mentioned how the likes of supplementation should support a somewhat already perfected diet, a mere cherry on top of the cake of basic principles everyone seems to neglect and question when their importance is stressed in conversation. In terms of tangible effects, I’ve noticed elevated energy levels, increased appetite and even a substantial libido boost, depending on the relevant product and its ingredients. I wouldn’t say they have such a shock-like capacity as pre-workout or fat burners but still enough to fill the once lethargic, demotivated void that one often faces at the end of a busy day or stressful week.

You will probably notice how much your appetite goes up whilst training regularly, imagine that your testosterone levels take the same route in this respect. Which is why taking test-boosters has been an essential part of my supplement regime over the last few weeks. I have had to take a short break from training due to a recent injury, and while assuming that I’d be eating a lot more with all the extra time on my hands, it’s been quite the opposite. I do feel that during this time my appetite would have been next to nothing without test-boosters. By now you can probably sense that I highly recommend these supplements, incorporating them as part of a cyclical regime, as opposed to taking them over consecutive months. This way the potential benefits can reciprocate upon each use, rather than being somewhat taken for granted.

While there are probably hundreds of different test-boosting products, you’re likely to find a handful of key ingredients that even define subcategories on supplement sites such as Dolphin Fitness. Most of these are somewhat herbal, deriving form medicinal plants and compounds renowned for matters concerning sexual health and vitality, nonetheless, they are highly useful in boosting testosterone;

Sodium DAA
ZMA- Zinc, Magnesium, Vitamin B6
Tribulus Terrestris
Fenugreek
Maca
Horny Goat Weed
Tongkat Ali
Yohimbe
Bulbine Natalensis
Massularia Acuminate
Ginger root

In my opinion these are the most popular ingredients you will find on the market, also including a few that I have used and found highly effective. For products that feature these ingredients in higher amounts, I’d recommend using either T-Up Black by Nutrex or RELOAD by Extreme Nutrition.

Please follow my IG fitness page, hopefully new content and videos in the near future.

JAK3D 👊

Should I take Pro-hormones?

Lifestyle, Supplementation

Now not to be confused with ‘test boosters’ pro-hormones are mostly unclassified synthetic compounds which can have a detrimental impact on natural hormone production when used incorrectly. These androgenic products, synonymous to anabolic steroids are often grouped together under a different name and marketed like any other legal bodybuilding supplement, but can be just as toxic- if not ‘worse’ than the ‘the real thing’ This is due to the fact that they are mostly taken orally and present the liver with a highly complex concoction of different chemicals, as opposed to just one. There are numerous supplements available that assist and reduce liver toxicity whilst taking anabolic substances; milk thistle, Liv.52 etc realistically though, the type of guy that takes pro-hormones wont be interested in buying any additional ‘precautionary’ products, as they won’t actually make him any bigger.

Like all androgenic compounds, pro-hormones are designed to stimulate the production of Testosterone, the hormone that distinguishes us with male characteristics. While Testosterone levels vary from person to person, higher levels of the hormone will increase ones ability to obtain muscular strength and size, hence why steroids have such an important role within medical procedure and rehabilitation. While you’ll most likely hear the horror stories and side effects of using anabolic steroids, ultimately, they are only as harmful as the person using them. That being said, if you’re attracted to the fact that pro-hormones are legal and aren’t convinced they could do you much harm, think again.

There are so many different variations of these unclassified steroids and androgenic components, the potency of each will vary. For most people, pro-hormones aren’t as strong as steroids and taking a higher dose is the best policy, although some can be even stronger- M1T, Superdrol. This along with fact of the supplement industry coining the whole ‘stack’ or ‘stacking’ ploy from professional athletes open about steroid use such as Rich Piana -taking more than one at a time to satisfy a specific role. ‘Stacking’ these products isn’t entirely safe and will only make ‘coming off’ more problematic.

Now while you can buy pro-hormones at most supplement stores, most people tend to buy them online because of the whole pro-hormone/steroid ‘taboo’ po-tato, pot-ato. Meaning that anyone unaware of the importance of hormone care when using these supplements will be finding out too late. As I have previously mentioned it’s not necessarily the drugs, it’s abusing them, which brings me on to how people recover from using these products.

‘PCT’ or Post Cycle Therapy supplements, regulate hormones back to where they were originally, whilst minimizing Estrogen in the body- the female hormone. These supplements are essential, especially when having taken stronger versions of pro-hormones that completely shut down the body’s ability to produce testosterone. This is another major element that guys always seem to disregard. Failing to sufficiently manage hormone levels after the use of anabolic compounds, can leave you with side effects similar to that of prolonged steroid use; hair loss, gynaecomastia and even erectile dysfunction.

If you’re gonna go through all of this trouble, you’re probably better off doing your homework and getting advice from someone that actually knows what they’re doing, who understands how steroids work and the safest way to use them. Just because pro-hormones are easily accessible does not means that they aren’t dangerous and can’t give you some bad side effects- I’m glad we’ve crossed this bridge, stop taking pro-hormones, but if you’re gonna do it- I can’t stop you.

Please follow my IG fitness page, hopefully new content and videos in the near future.

JAK3D 👊