Building Muscles

Food - Day 29

Food Day 29 Free day

Today started out as a normal eating day but then I ended up making it a free day.

I was very strict with oats and protein and then a protein shake along with the normal coffee and etc. for the first part of the day. Then it happened and I suddenly got the craving for junk food. My mother-in-law brought home a wonderful cake and my eyes convinced my stomach how great it was going to be to have some so I gave in. lol I thought, no problem instead of Sunday being the free day I will just make Saturday the free day. You can do that. The only problem would be if you make more than one day a free day in the week. Later in the evening I had some ginger nuts and chocolate digestives. I ended up with stomach pains from the wheat etc. I have a dairy and wheat intolerance. Silly how we punish ourselves just for the taste of something that is not good for us anyway. Never mind what is done is done and tomorrow is another day. I will make it a great day.

How to train and build killer abs

Day 29

I think of all the muscles that people want, a six pack has to be the one people most desire. I know guys generally want big arms but abs has to be number one.

So how do you get your killer abs? Well, you won't get them with some miracle pill or 10 day training plan.  A lot depends on your genetic make up and what sort of condition you are in when you decide to start training. If you are a thin person you will find it a lot easier to get the 6 pack to stand out. If you are like me and carry a lot of extra fat in the mid section it is going to be a lot tougher. It is going to take time to lose the excess body fat. This could be a few weeks or quite a few months depending on how strict you are and how much body fat you have to lose. All the abs exercises in the world are not going to make your abs show if there is something covering them.

Today I did 5 sets 15 reps of crunches. These are as good as any of the others that you can do. The secret is to do what you think works best for you.

How to train and build Massive Calves

I have some how managed to hurt the calf muscle in my left leg. I felt it the other day when I was walking. It was almost like a cramp. I really felt it when I decided to have a short run. Within the first few steps I could feel serious pain. I have never torn or hurt any muscle lifting weights yet just with walking I have managed to do some damage. 

I decided to train them but without weights at all. Most of the weight I put on the right calf and mainly went through the motion with the left one. I did this more to loosen up the muscle. I also made sure there was very little pain when I did it. The worst thing you can do is train a damaged muscle with weight. They need care and time to heal.

I did 5 sets of 10 reps.

How to train and build strong hamstrings

I did lunges for my hamstrings. They are very similar to Bulgarian split squats.

You have to use your mind when you train. Most people go to the gym with a gym plan and just get stuck in to get it all done. They often never give the exercise a second thought and the focus is often on how to lift more weight. When you focus the mind on the muscle you are training and how you are building the exact muscle you will get quicker and better results. This definitely gives you a different experience with your training. I focused totally on the hamstrings doing all the work in the lunges and this takes all the focus off the quads and gluts. I could really feel it in my hamstrings. Without real mind focus you don't get the same intensity or results in your training.

I did 5 sets 8 reps lunges.

How to train and build huge legs| quads

I decided to take it easy with legs as I am still suffering from the final effects of the cold I've had. Its quite a bad one and has hung on for almost a full week now. I do feel a lot better but did not want to take any chances with my training so I did Bulgarian split squats. I went very light and made sure I kept perfect form. They are such a good exercise because you not only work quads, but also inner thighs, gluts and hamstrings. Remember with these you do not have to go heavy as they will work the legs really well even with very little weight.

I did 5 sets of 8 reps.

Food - Day 28

Food Day 28

7:00  coffee
7:30  oats and protein
9:00   coffee
10:30  water
11:00  oats and protein
11:30  coke zero
12:30  coffee
14:00  protein shake with banana
15:00  coke zero
17:30  chicken and salad
18:00  coke zero
20:00  chicken and vege
21:30   fruit

It was a reasonable day and I am pleased with how I ate today. I know I have lots to work on. I am coming to the end of the 1st 30 days and although I have done quite well and my shape is definitely changing I want to be a lot stricter for the next 30 days.

How to train and build a great looking upper body| traps

Day 28

I did something you might think odd today. I trained quite light and I did side/front raises. These are mostly for deltoids however if you really focus your mind on the traps doing all the work you will be amazed at how much more it works the traps. I did these with a superset of shrugs. This was awesome. The burn in the shrugs was huge. Even thought I trained light because of the last bit of a cold I have it was a fantastic training.  I did 5 supersets 12 reps side/front raises and 12 reps shrugs.

How to train and build a big back| V shape back

Day 28

I made sure I got the most from the limited training I decided to do. I did some slow lat pull downs. It is never a good idea to push yourself too hard when you are not feeling 100 percent. I did 5 sets 12 reps with medium weights.

How to train and build wide shoulders| big deltoids

Day 28

I am often asked on my YouTube Train with Baz site how to get wide shoulders. You are governed by genetics but you can still make a massive difference if you increase the size of your deltoids. One of the finest exercises is the normal shoulder press. They work the front middle and to a less degree the rear deltoids all in one go. I am still suffering from the remains of my cold so I have kept my training simple. I did 5 sets of 12 reps medium weights dumbbell shoulder presses.

Food- Day 27

Food Day 27

7:00   coffee, water
7:15  oats and protein powder
8:00   water, coffee
10:00  oats and protein powder
11:00   coke zero
12:00  coffee
13:30  oats and protein powder
14:00  coke zero
17:00  chicken stew and rice
18:00  water, coke zero
20:00  chicken stew and rice
21:00  small bowl oats

My wife made an amazing chicken stew with lentils veg and rice. I added my super hot spices that I make - an assortment of chillies and chillies sauces blended together. What a meal or should I say what an amazing 2 meals I had. My eating is getting better and better. I know my shape is changing and I am losing fat.