Update: Slowly cutting fat, waiting for the abs to show
At the beginning of this year I challenged myself to reach 90kg and then cut to a size where I would still look big but be lean. I did not reach 90kg but I reached 87kg from about 75kg which meant it was my biggest weight gain since 2011 when I started working out and gained 15kg in under a year. This gain in mass was due to the fact that I was able to consistently go to gym and I was able to consistantly eat above maintenance calories for a prolonged period with the aid of whey protein and mass gainer. I have been cutting now for the past few months, I started cutting when I reached a weight of 87kg (191 lbs). For a while my body seemed to want to stay around 84-85kg but since October I have drastically reduced the amount of food I eat and I do a lot of walking in and inclined environment.
22:12 Eugene Madondo 0 Comments
Current weight and look
|enjoying the perfect weather before the sun set in Camps Bay|
|goal is to be this lean at a higher body weight|
It's getting more difficult to lose weight now ( only lost 3kg in about 3 months) which is why I must add some cardio, because walking is not enough even if its more than 5km daily. I am not using any supplements at the moment and I am lifting the same weights I was when I was bulking, even making improvements with some exercises. My gym partner and I decided that for each exercise we do we must complete at least 30 reps and we usually start with a warm up set which we don't count towards the 30 reps then followed by our heaviest set and we decrease the weight per set as fatigue sets in e.g for the flat bench we would start with a 60kg warm up set followed by sets of 100kg, 90kg, & 80kg. It's up to you if you want to do 5 reps of 100kg, 12 reps of 90kg & 13 reps of 80kg or 10 reps for each of the weights as long as the total is 30 reps, and we always train a large muscle with a smaller muscle because of time constraints e.g. chest and triceps, back and biceps etc. We have noticed that training this way has enabled us to improve our lifts than training the way we did before where we would do 3 sets and on the heavy weight stop before getting to 10 which would lead to us not getting 30 reps in total for that specific exercise and we used to count the warm up set as part of our set even though lifting weights that you can easily lift without struggle shouldn't really count as part of your workout.
Hiking up Lions head in Cape Town for some weekend cardio
In the previous post I mentioned I was a bit out of shape and was in need of a cut, but I did not post any pics as I had not taken any. I will post pics of how I look currently in this post. I have been doing a lot of walking of late 4km+ everyday but that has no effect even though its at an incline. My friends and I have made it our mission to do something fun each weekend and explore different parts of the city we call home. We are all trying into shape even though we have different fitness goals so most of the activities we plan include some form of cardio.
14:14 Eugene Madondo 0 Comments
5 reasons why I stopped bulking at 87kg (192lbs)
So the last time I posted I was weighing 84kg (185lbs) and had just gotten mass gainer to help me reach my goal of reaching 90kg (198lbs) for my bulk before I started cutting. The short story is that in August I reached my highest weight ever of 87kg (192lbs) but could not continue beyond that point. The long story as to why I could not bulk beyond that point I shall explain below.
12:33 Eugene Madondo 0 Comments
Reasons I stopped bulking at 87kg
I am using mass gainer and creatine monohydrate to help me gain 6kg in 5 weeks
I have been bulking seriously now for just over 3 months and I have gained 9kg so far, I had set a deadline for myself to reach 90kg by August of 2016, there is just over 4 weeks left till August and I still have 6kg to go before I reach my goal. So in this final stretch I have bought USN Hyperbolic Mass Gainer to help me bulk up, to increase my caloric intake from 3000 to 4000 and above. I also bought some USN Creatine Monohydrate to help me with strength and stamina, and for muscle gains. I know that a small amount of the weight I gain will be actual muscle but I want to maximize the muscle gains by making sure I have effective workouts at gym, lifting as heavy as I can, breaking down those muscle fibers and growing bigger and stronger. As I said in the previous post I am also getting enough rest. I want to create the optimal conditions for my body to build muscle and to recover.
14:53 Eugene Madondo 0 Comments
How 6 celebrities got into top shape for movies
I was scouring the internet and I stumbled into this awesome YouTube video, sharing the fitspirational stories of 6 celebrities who got into tip top shape for their movies. I could write an entire article sharing their workout secrets but I reckon watching a video and actually hearing the workout secrets from the horses mouth is even better. The video shares the workout secrets of Jake Gyllenhaal, Mark Wahlberg, Michael B. Jordan, Zac Efron, Gerard Butler, Will Smith.
10:03 Eugene Madondo 0 Comments
|Michael B. Jordan|
I have gained 9kg (20lbs) in 3 months of bulking, 6kg (11lbs) to go
(I have made a video of this post so if you prefer watching a video you can skip to the end)
17:34 Eugene Madondo 0 Comments
Hey guys I started bulking in the second half of march this year, my goal was to gain as much mass as possible but ultimately my goal is to reach 90kg (198lbs) by August of this year. To kick start my bulk I bought USN Hardcore Whey gh and that helped me gain my first 5kg but after the first month I decided I going to stop using whey and bulk with just my diet, since then I have gained another 4kg. So I have progressed from 75kg to 84kg since the start of my bulk. I have 5 weeks to reach my goal of 90kg left and I am thinking of getting some whey and creatine to assist me in my bulk at this stage.
How I have been eating
I have been eating 4-5 times a day, 3000 or more calories a day even on rest days. My meals are large for lunch and supper, I have double servings at breakfeast (usually oats or weetbix) and I usually eat a snack between meals to help me eat over 3000 calories a day. I have started incorporating spinach and mushrooms, sweet potatoes, mixed veggies and yams into my meals in an attempt to eat healthier.
How I have been training
On average I work out 3 times a week so I started using a 3 day workout plan on day 1 I train back and biceps, day 2 its chest and triceps and day 3 its legs and shoulders. I alternate the workout days with rest days. I have not been doing any cardio as I am bulking.
Bulking Results - 3 weeks, 3.5kg(7.7lbs)
As I said in the last post I have started bulking seriously with the aid of USN Hardcore whey. I had been going to gym consistently in the 3 weeks after the post and eating above my maintenance calories everyday, of course the protein shake helped a lot in that regard with my caloric goals and my protein intake. I haven't been to gym this week because I got the flu after a stupid night where I went to the beach after midnight under dressed for the cold Atlantic Ocean current.
11:17 Eugene Madondo 0 Comments
A month ago I weighed 75kg(165lbs) and after three weeks when I weighed myself again I had gained 3.5kg (7.7lbs) so I weighed 78.5kg(173lbs) last week, which I must say surprised me a little bit but I am happy with that result. Its now 4 weeks after that post and I have not weighed myself this week, hopefully the flu did not affect me that much. I am going to post a pic of how I was looking last week, its not impressive as I have no abs, a little bloated, but its a work in progress towards and ultimate goal. Even though having abs is not my concern as I am bulking and not cutting I try to train them at least twice a week after my gym session.
|3 week bulking progress/gains|
Gaining weight up to 82kg(180lbs) I feel will be easy as that is the weight I was for about 2.5years give or take, its getting past that weight which will pose a problem but am am looking forward to that challenge.
Back to gym back to bulking phase
15:41 Eugene Madondo 0 Comments
|Let the bulking continue|
3 of the Most Ripped, Jacked and Aesthetic WWE wrestlers and their workouts
16:00 Eugene Madondo 0 Comments
Randy Orton workout
Randy Orton Weight training
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps
DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
every other week I do 10 sets of 10 pushups, with hands on a bench
DAY 3: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
one set of pull-ups to failure
DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps
DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps
Randy Orton Cardio and Abs
Randy Orton Diet :
- He eats limited amout of carbs from mostly potatoes, oatmeal and pancakes but consumes no carbs after 8pm
- He tries to eat about 250g of protein a day (60% of protein from supplements), his other protein sources are egg whites, steak, fish, chicken and cottage cheese
- Apparantly he likes eating sushi around 3 times a weak
- He does not believe in eating junk food
Roman Reigns Workout
In an interview with Tallahassee.com he said:
"My workouts are all about moving a lot weight very fast. I’m old school. I do squats, Olympic lifts and heavy compound movements. I’m not the guy, who is going to be flipping a log 50 times. I have always trained for explosion and it shows in the ring."
Roman Reigns 6 Diet Tips:
- know the right time to eat
- fight your sweet tooth
- take advantage of eating in
- cheat if it makes you happy
- ...But make up for it at the gym
- Find a balance
Antonio Cesaro Workout
Tips from Antonio as seen on wwe.com:
- "you never eat bad, you get in the habit of eating good."
- "go to the gym everyday and build a routine."
- "stick to basic exercises and do them well..."
- "do squats, dead-lifts and some kind of press. Base your routine around those lifts." basically you focus on doing compound exercises.
- Have fun!
Why you should invest money in yourself to attain your fitness goals
15:45 Eugene Madondo 0 Comments
|old weights which are still useful|
Four examples on why you should invest in your fitness goals.
Example one – buying a fitness guide
or book with a diet plan for different body types and a solid cardio plan and
Example two – you should invest in weights or a gym membership
Example three – investing in healthier foods and supplements
Example four – buying gym attire
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