Fell off the wagon

So this weekend has been a bad one, in the case of a my healthy lifestyle anyway. I’ve had my nephew over all weekend and all we’ve done is eat shite. Crisps, biscuits, chocolate, raspberry pavlova, and lager.

All of the above I’ve never touched for weeks and never even missed, but it’s amazing how easily it is to fall back into bad living.

We’re about to settle down for a Sunday dinner in about an hour, so at least that will be healthy ish. I’m going to make some protein flapjacks now and get my shit together for tomorrow.

Flapjack recipe :

120 grams rolled oats

100 grams peanut butter

60 grams protein powder

150 grams almond milk

Spoonful of honey

Throw it all in a bowl, mix with your hands squelching it all together, (lick your fingers later)throw it in a baking tray and flatten it out. Put in oven for 10 minutes then leave to cool. Cut into whatever size pieces you like and eat mmmm. Easy…

This makes me about 8, just double the recipe for more.

Right, time to draw a line under this weekend and get back on it πŸ’ͺπŸ€ͺ. Don’t feel bad if you don’t stick to this lifestyle religiously but just make sure you make up for it as you move forward.

Leg day πŸ˜’

So today’s gym session was leg day “aargh” well at least that was what I used to think. I’ve never trained legs properly and for that reason have always had chicken legs πŸ˜‚.

It was always about upper body, chest, arms, chest, arms, back, chest, arms. So starting on legs was a bit disheartening when I could bench press more than I squat. I’ve only been training legs for about 6 weeks now and actually quite enjoying it.

I feel myself getting stronger by the week, whether it be a few kilos more or just one more rep. When you get it it feels like a real achievement and wanting to come back for more. Never thought I’d say that about leg day πŸ€·β€β™‚οΈ.

Today’s session was as follows:

1000 meters on the rowing machine to get warmed up and some blood pumping and for me 3 and a half minutes is enough. I sometimes do 2000 meters depending on what I’m training but that’s as much cardio as I do.

1000 meters, beat my time by 1 second πŸ’ͺ

squats, set 1, 20kg x 15 reps warmup

Set 2, 60kg x 15 reps

Set 3, 80kg x 12 reps

Set 4, 100kg x 8 reps

Set 5, 120kg x 4 reps

Leg extensions this week I did alternate legs, upping the weight by 1 plate for 5 sets of 12,12,10,10, and 8 reps.

Hamstring curls were 3 sets of 15 reps. I can’t get away with these for some reason, every time I get off the machine I feel I’m going to cramp up. Something I’ll have to work on.

Leg press and calf press. Alternating between the two for 4 sets and 12 reps for each.

Finished off with 3 sets of walking lunges, the length of the gym and back with dumbbells. 12.5kg, 17.5kg and 22.5kg.

Done. I’ll try to up the weight or the reps each week to keep challenging myself

Not much to see but I’ll get there.

A typical day

So a typical day for me goes like this. Alarm goes off at 5.05, 10 minutes snooze (trying to get out of that habit) then up, dressed, teeth cleaned and downstairs for breakfast. Breakfast consists of half a cup of oats, handful of almonds, banana and smothered with semi skimmed milk, all washed down with a black coffee.

I leave the house at 5.35 to start work at 6. 2 and a half hours of work then break for my second breakfast which is a tin of mackerel, 3-4 scrambled eggs and a rasher of bacon, oh and a cup of water.

Back to work at 9-12 then lunch which is anything from a salad, jacket potato, chicken and veg, leftover tea from the day before or 3 large slices of cooked meat wrapped around some salad. Then back to it at 12.30.

I leave work roughly around 2 o’clock and straight to the sunbeds for a 9 minute power nap 😴 . Then I go home, get changed for the gym, quick check on the animals, something else to eat. A couple of spoonfuls of peanut butter or a handful of nuts with a cup of coffee does the job. I also take a 9 gram serving of BCAAs 20 minutes before I workout.

Off to the gym I go to meet my gym buddy at 3.15 for an hour of non stop weights and 5-10 minutes of cardio before picking my daughter up from school at 4.30, phew πŸ˜… I’m out of breath ☺️.

I have a whey protein shake with a 5 gram serving of creatine in it as soon as I leave the gym, like in the car on the way to the school . Home by 5 for us to sit down for tea at 6 ish.

Supplements I use.

Tea or dinner, depending on where you’re from is anything really as long as it’s healthy and fills me up. Fish and veg, frittata, pork one pot, lamb dinner with potatoes and veg, it’s endless. Then a couple of hours with the kids before bed.

Once the kids are in bed we go out and feed the animals, fill there waters up and do anything else that needs doing. Finally we sit down for a bit of mindless tv with a casein protein shake and another handful of nuts or some peanut butter before bed.

It’s a non stop day most days but seeing results makes it all worth while. Plus you feel like you’re actually achieving something. You either choose to USE whatever spare time you have in the day or you don’t, simple..

Where to start

Hi! Welcome to my first ever blog post. My names Steven and I’ve decided to do this to show what realistic results can be achieved for the average person, because that’s me.

I’m a 39 year old husband, father of 2 and work full time. We live on our own small holding with dogs, sheep, chickens, horses, geese, and ducks, so when it comes to doing any form of exercise it’s seems there is no time, right? …….WRONG.

I started going to the gym 9 years ago and have always been an on and off type of guy, getting what I thought was a reasonable physique then binning the gym off until I looked like shit again. This was my routine for years until late last year when I suddenly realised I’m closing in on 40, so it’s about time I got myself together and do something about it.

I did what everyone does and scrolled through Instagram, YouTube and endless pictures and workouts on the internet. After hours of getting nowhere I realised one thing, all the guys and girls on there are perfect, not a bit of fat, love handle or stretch mark in sight πŸ˜€.

For most regular people these “perfect” body’s are unrealistic, but are what many of us ( including me ) think we can achieve by going to the gym 3 times a week. Well basically we can’t. What we can do is a few changes to our everyday lives and achieve results.

I’ve been living this new lifestyle for about 10 weeks now and have never had results like this before. I feel fitter, stronger, and healthier than ever. I can even see an abdominal for the first time in my life πŸ‘

I’m doing this all naturally, no drugs, no enhancements and no magic pills. Just hard work, a good menu plan and right frame of mind. Oh and 45 minutes a week on the sunbeds 😎

Hopefully blogging about my fitness journey to 40 will keep me motivated, not that I need it at the moment, and maybe help others get up off the couch, or off the phone and get themselves some realistic results.